The Author
PREFACE
Powerlifters are always looking for ways to improve their totals. It is with this thought in mind that I have written this training manual. The majority of this manual will deal exclusively with a very successful form of training. This system is called Cycle Training. The Enthusiasm Factor will be great in this system because the programs are constantly changing every six to eight weeks. New goals of strength levels will be realized more frequently than is normally experienced in regular powerlifting cycles.
I have included many of the facets of the training and competitive aspects of the powerlifts. I have not gone into analyzing or detailing the mechanics of the three lifts.
The bulk of the manual is geared toward achieving desired results with as little complicated procedure as possible.
TABLE OF CONTENTS
The Proper Mental Attitude
Breakdown Performance of the Powerlifts
Training Maxims
Cycle Training
Isolation Movements and Power Rack Training
Pre-Contest Preparation
Making All Nine Attempts
Warmups and Attempts
THE PROPER MENTAL ATTITUDE
This is the area where the MIND controls the body and our every action. To the powerlifter it is the belief in himself that he will constantly get better and strive to reach a higher total. The correct mental attitude and proper training procedure will eliminate the occurrence of staleness in a training program. You have to believe that the routine you are following will take you one step closer to your powerlifting goals.
One of the big facets of the proper mental attitude is to have great enthusiasm for training. This factor will be realized by following the Cycle System of training.
Concentrate very hard on the fact that you are going to succeed with every rep of your workout poundages or that you will complete the competitive attempt. Applying yourself in this way, you will stimulate adrenalin flow in your blood stream to such an extent that your muscular reflex and the contractile tissue of the muscle will increase your lifting efficiency.
Block out all negative thoughts. Think positive. Plan your training so that you won't be interrupted. Don't let your thoughts wander off to other things. The important part of the concentration is what lifters the Visual Imagery technique. This is where, before your attempted lift for reps or a maximum single effort, you concentrate on all parts of the particular lift. With this in mind I have taken space in this manual to do this with the three power lifts. With this breakdown of the lifts we have what is called the:
SIX CONDITIONS FOR A POWERLIFTER
1) Make sure that the barbell is in the proper position for each of the three lifts. Chalk the hands for the bench and deadlift. Be sure that the collars are tight on the bar.
2) Isolate yourself from all distractions. Focus all your energy and strength for the task at hand.
3) Be ready physically.
4) Concentrate on a perfect lift. Visualize your objective mentally physically.
5) Get set in the best position to lift.
6) Recognize the exact time to begin the lift. Your pulse rate will increase so you may use this as a guide.
Now let's get into the breakdown of the three powerlifts.
BREAKDOWN PERFORMANCE OF THE THREE POWERLIFTS
Parallel Squat:
A. Bar Positioning. This is the placement of the bar on the shoulder area before coming out of the squat rack. A lifter who has long legs should consider placing the bar "low" (within the rules) on the shoulders. This area is defined as where the deltoids join the traps. The advantage of this position: It gives the lifter the best leverage and power for coming out of the bottom position of the squat movement. A lifter who has short legs or even average, for that matter, can position the bar just about anywhere on the shoulder region with equal advantage.
B. Hand Spacing. Place your hands on the bar wherever it is most comfortable (within the rules) for the flexibility that the lifter has in his shoulder joints. Sometimes it is helpful to push up "HARD" against the bar throughout the squat movement. I have found this to help me quite a bit.
Now that the weight is secure and comfortable, step out of the rack with a minimum of energy. This means know exactly before you begin the squat that the exact position out of the rack will only require two steps. Now consider:
C. Foot Spacing. The lifter with large thighs and small hips should consider using a medium foot spacing 12" to 14" from heel to heel. This seems to afford this lifter the best position to use his great leg strength.
The lifter with large hips and glutes would do better to use a wide foot spacing of 16" to 20" from heel to heel. The wider the stance the more the toes should be pointed outward. This aids the power of the muscles involved and helps to maintain BALANCE.
Hint: If you are going to experiment with a wider foot spacing, move the feet out only 2" a week. In this way you will avoid muscle and joint strains that you would probably experience if you tried an extreme spacing change all at one time.
Now, take 3 or 4 deep breaths. Hold the last breath and begin your:
D. Squat Descent. Your head position should be such that you are looking 3 or 4 feet ahead. In a sense you will be looking down. Now, using a controlled and moderate speed (to avoid injury and conserve squatting energy) squat till you break the parallel barrier. This correct position will take practice With the aid of a spotter and a mirror this soon will become a natural instinct.
Hint: If you find that you are going lower than necessary for the type of judging at the time, simply lower you lifting belt so that it will dit into your hip area sooner and this should just about indicate the approximate parallel position. If you aren't going low enough, raise the belt on the stomach.
Parallel or bottoming out - When the low or parallel position is achieved literally EXPLODE OUT of this position with all your muscle contractile force and muscular reflex from your adrenaline flow. Be careful not to lift the hips too fast or you will lose the weight forward.
E. Sticking Point. This is the point where the bar seems to momentarily pause. Now it is time to lift your head up and back. The position achieved will be such that your head is literally laying back on your traps Now try and pull your hips forward. This is called lifting in the center of gravity
F. Lockout. Using your glutes and hips and staying tight, never relaxing, begin exhaling the air and complete the movement.
ACCESSORY TIPS ON
THE SQUAT:
1) For added comfort in training, use a pad over the bar if you desire.
2) For best balance use a lifting shoe which has a high heel. This seems to work better than lifting shoes without such a heel and having to use a board under the heels.
3) Use a belt on your heavy sets.
THE BENCH PRESS:
1) Body Alignment. Lie back on the bench. Make sure that the back is in full contact with the bench and that the feet are planted firmly to the floor.
2) Choose Your Grip -- Thumbless Grip. In this method the thumb is not wrapped around the bar. Some lifters feel that this is the method which best activates the pressing muscles of the triceps. This is most noticeable when a narrow grip is used. It also relieves some types of pain or pressure that a lifter may experience in the wrists or forearms resulting from holding heavy poundages in this position. The danger of this method is that it is very easy for the bar to roll out of the hands. Unless you have a training partner you can trust it is not wise to use this method regardless of the mentioned lifting advantage.
The safest method to use is the thumbs around the bar grip.
3) Levarage and the Powerlifter. The spacing a lifter will use can vary from around 22" to the maximum of 32" from inside the hands depending on the arm length, chest size and the problem of driving the bar off the chest.
The man with a deep chest, strong delts, and short arms will generally want to use as wide a grip as possible. Most generally this individual won't experience any difficulty driving the weight off the chest.
The average lifter will perform with a 28" to 30" grip. Whichever type of lifter you are, if you experience difficulty driving the weight off the chest, use a very narrow grip of 28" or even less. Overall a medium hand spacing seems best.
4) Teamwork and the Handoff. This is where much lifting energy can be lost or saved. When lifting the barbell off the rack and to lockout position (before beginning the actual bench press descent) work with a training partner who will apply a coordinated effort with you in acquiring a smooth lift off. Having one partner lift on the center of the bar is usually better with one spotter on each end of the bar. Even with spotters who are experienced, there always seems to be an uneven lift off. If you don't have the opportunity to use spotters with whom you are familiar, in the competitive meet, be sure to give explicit instructions to any new spotters.
5) Barbell Descent. Begin unlocking your arms and lower the barbell at a MEDIUM SPEED. Use a controlled even movement. If you try and lower the bar SLOWLY you will lose much energy that could be used for that push past the sticking point. If you lower the barbell FAST you may injure a muscle or as the rules state get called for bouncing. Inhale as you lower the bar.
6) The Explosive Drive Off the Chest. As the bar touches the chest area, begin to channel the strength of every muscle fiber into blasting the weight off the chest. At this point it is very necessary to make sure that the muscles involved in pressing (triceps-delts-pecs) are not relaxed at this bottom position. They should be flexed and tense. One other thing which will help the drive off the chest is to be able to anticipate the two-second call or clap by the referee so that no time is lost driving the weight through the sticking point.
Now, after you have achieved the EXPLOSIVE PRESS continue with an applied steady EFFORT to lockout. This will help eliminate oscillation -- which is the vibration of the plates catching up to a springy bar.
TIP: If you have a problem of an arm leg in your movement, try moving your hand spacing one or two inches to the right or left. Example: If you right arm lags, move your right hand to the right. This will put more resistance on the stronger left arm. Reverse the procedure if you have left arm lag.
Sometimes it helps to apply a heating rub to the arms, delts, and pecs.
THE DEADLIFT
Basically this lift is done through the center of the legs.
Analyzing the Deadlift. The best deadlifters usually have longer than average legs for their height. The hip bone is several inches higher and the spine is shorter than most.
1) Grip. The mixed or reverse grip is best for the holding strength of a heavy deadlift. The bar will not have a tendency to roll out of the hands. Use a shoulder width hand spacing.
2) Foot Spacing. Normally 10: to 12" is average.
3) Body Position. Keep knees slightly forward of the bar. Hips higher than the knees. Shoulders squared, but not pulled back and over the knees. Butt low and back flat.
4) Technical Pull. Have your head at approximately 135 degrees (half way between straight ahead and straight up). Now begin your leg drive. Pull in with the bar so that it is against your shins at all times. The head position mentioned earlier is very crucial as the bar begins to pass the knee area. This is the time that the deadlift is being pulled away from your leg strength. As you pass this point lay the head completely back on the traps and concentrate on keeping the bar on the shins. Don't lift the hips very fast or you will not pull through the sticking point.
5) Lockout. To achieve this position you should have the legs straight and the shoulders and traps locked back.
TIPS: Low heeled shoes seem best for the deadlift. One then should consider having two pair for the meet, since the squat requires the oppositie type. If you have trouble with the initial pull off the floor, try a narrow foot spacing of about 4-6 inches. This will help achieve the explosive pull off the floor.
Weal Grip: Load two heavy dumbbells (100-150 lbs apiece). Now lubricate the palms of your hands generously with vaseline and walk around with the DBs until you can't hold them any longer. Do this for at least three attempts. When you can do this for about one minute each for the three attempts, add some more weight.
TRAINING MAXIMS
Before we look into the total aspect of cycle training for the powerlifter, a few points should be brought out for clarity later into the manual.
1) A lifter only reaches a peak for competitive purposes in powerlifting four times a year. You will note that when looking over the various cycles, the completed four cycles gear you for a total peak only twice per year. You can enter contests on cycle 2 with positive results. This will give you a total of four peaks in a year. I think that you will see that the completion of the four cycles as instructed is best for recording your best lifts and totals. In summing up this point, your best plan is to train for only two contests of major intensity per year. This means State, National, or World meets. As mentioned later in the manual, City or District meets can be entered on cycle two.
2) Do not do any other exercises with a particular cycle unless otherwise indicated. This means lay off bodybuilding type exercises which will only aid in a further drain of your lifting energy.
The one type of exercise that should be included in each workout is the high incline situp with a weight held behind the neck. The supportive muscles in the squat and deadlift are the abdominals. This mentioned exercise will greatly benefit the squat and deadlift movement where there is such intense pressure on the abdominal wall. The sets are reps will be discussed later in the manual. The high incline should be approximately 60 degrees.
3) Do not do any assistance movements for the squat, bench press, and deadlift EXCEPT in cycles No. 2 and No. 3. This will be shown in the cycle plan as we progress further into the manual. The main reason behind giving you these points at the beginning of this discussion is so that you will have these important points burned into your mind before we discuss cycle training. Thus when we discuss the cycles you will have a much better idea of how to apply this proven system of training for success.
Larry Pacifico
Ron Collins
The power rack is one of the most important pieces of training equipment. It must, however, be used correctly. Because of the huge poundages used and the intensity of concentration, some men tend to overtrain and go stale. It should be used at certain periods of the training routines for the sole purpose of developing great power in all positions and for correcting weak spots in your performance. You should use the pins in three positions: low, medium, and high. Keep reps to 4 or 5. Use it for all three lifts. Once or twice per week is sufficient for most men. Learn the right time for doing rack work; never immediately before a contest, but usually shortly after a meet for a period.
Continued in Part Two.
Enjoy Your Lifting!
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