Plan Your Workouts In Powerliftin
When planning workouts in powerlifting should adhere to the specific program.Powerlifting is a sport that does not require daily workouts, since the recovery of the body after physical exertion it requires quite a long time.Leading specialist of USA powerlifting Doug Daniels encourages aspiring athletes here to do 2 times a week, e.g. Monday — Thursday or Tuesday — Friday.On the first day you perform squats with bar on shoulders and bench press auxiliary exercises for the hands.On the second day — deadlifts, exercises for back muscles and shoulders. Exercises for abdominal binding on every workout!Athletes with some training, Doug Tapils advised to exercise three to four times a week.For example: Monday — squats with a barbell on the shoulders and a light workout the bench press. Wednesday — heavy exercise for the bench press and auxiliary exercises for the arms. Friday — deadlifts, exercises for back muscles and shoulders. Exercises for the abdominals every workout!When 4-one-off workout: Monday — squats, PA the shoulders and light bench press. Tuesday — development of the muscles of the back and shoulders. Thursday — heavy bench press training, assistive exercises for the arms. Friday - deadlift with lifting of the shoulders.As You can see, Doug Daniels is a supporter of only 1-time per week workout squat with a barbell on the shoulders. He believes that frequent squats with barbell on the shoulders can impede progress deadlift because these exercises work the same muscle groups (albeit in different ways!). One-time training squats and deadlift, in his opinion, will allow to better recover and not to pretenious.Heavy workout in the bench press no more than 1 time in a week, will also give good results.Note that we have their perspective on the training process in powerlifting.About 2 one-time workouts per week for beginners our opinion is not at odds with the views of Doug Daniels.However, athletes with a specific training (i.e. 3 times per week), can work somewhat differently, namely: Monday to Friday — squats with a barbell on the shoulders, bench press and auxiliary exercises for the arms. Wednesday — deadlifts and back exercises and shoulder girdle.The second variant of the 3 trainings per day: Monday — squat with barbell on shoulders and auxiliary exercises for the legs (flexion, extension of hip at the gym, exercises to develop calf muscles); Wednesday — exercise for the bench press auxiliary exercises info for your chest and arm muscles; Friday — deadlifts and exercises for back muscles.Exercises for abs every workout!Of the two options, everyone can choose their own optimal training program.For athletes, with sports qualification (I p. and higher), we recommend 4-5 meals a day of training, during which basic (competitive) exercises are worked twice a week, but with different loading. For example: Monday—Thursday — squats with bar on shoulders and bench press; Tuesday—Friday — deadlifts. Exercises for abs every workout!Smooth adjustment of the training load (large, medium, small) allows the user to recover, to have good muscle tone, confidence in themselves and their abilities.And finally, most importantly: the sheer volume and frequency of training in powerlifting is not desirable! They are closely related!So today good results in powerlifting seeking only the one who chooses the right distribution of loads in the training process. The choice is yours!