How To Do Intensive Power Lifting Workouts

The author gives step by step instructions for great power lifting workouts.

Check with you doctor before you start an exercise program.

Power lifting is unlike any other type of lifting. The goal is not to look pretty, but to lift the maximum amount of weight. In competition, power lifters perform only three lifts, the bench press, the squat, and the dead lift.

Power lifting may be oldest sport known to man. It is the ultimate test of strength. In cave man times, the strongest man was the one who could lift the biggest and heaviest rock. The man or woman who could push the biggest rock off their chest could bench the most. The man or woman who could pick up the biggest rock onto their shoulders and then squat and put it down could squat the most. The man or woman who could simply lift the largest or heaviest rock could dead lift the most. The same is true in power lifting tournaments today! However, power lifters use many different weight lifting exercises to augment their training. In this essay we will offer the ultimate power lifting workout. Remember, lifting is an individual competition. The competition is between you and the weights, not an opponent. The weights are the opponent. Lift to your own ability, not to the ability of your partners.

A good power lifting workout requires a spotter, or partner to help motivate each other, and to allow each individual to reach their potential. It is best to have two partners, so that they can stand on either side of the bar. In the following workout, each individual performs the complete routine before the next person lifts. This is important because it does not give the individual a chance to rest, and forces the person to max out their muscles. The workout is performed twice a week. All exercises are performed in descending sets of 20. The person should barely be able to finish the second set. For instance, in the bench press, do one set of 225lbs (two 45lb plates on each side); immediately take off one plate from each side and do another set. If the person cannot finish the second set, drop down to two 35lb plates and do another set of twenty!



Day One Workout:

1) Bench press

a) warm up set (ten reps do get the blood flowing)

b) one set of twenty

c) descend in weight, another set of twenty

2) Preacher curls

a) one set of 20

b) descend in weight, another set of twenty

3) Seated rows

a) one set of 20

b) descend in weight, another set of twenty

4) Overhead Triceps

a) one set of 20

b) descend in weight, another set of twenty

5) Dead lift

a) warm up set (ten reps do get the blood flowing)

b) one set of twenty

c) descend in weight, another set of twenty

6) Seated Calf Raises

a) one set of twenty

b) descend in weight, another set of twenty

7) Forearm exercises

a) warm up set (ten reps do get the blood flowing)

b) one set of twenty

8) Dips

a) one set of twenty

9) Chin-ups

a) one set of twenty

10) Stomach exercises

Day Two Workout:

1) Bench press

a) one set of twenty (135lbs max.)

2) Preacher curls

a) one set of 20

b) descend in weight, another set of twenty

3) Seated rows

a) one set of 20

b) descend in weight, another set of twenty

4) Overhead Triceps

a) one set of 20

b) descend in weight, another set of twenty

5) Dead lift

a) one set of twenty, (135 max)

6) Squats

a) warm up set (ten reps do get the blood flowing)

b) one set of twenty

c) descend in weight, another set of twenty

7) Seated Calf raises

a) one set of twenty

b) descend in weight, another set of twenty

8) Forearm exercises

a) warm up set (ten reps do get the blood flowing)

b) one set of twenty

9) Dips

a) one set of twenty

10) Chin-ups

a) one set of twenty

11) Stomach exercises

Off Lifting Days:

1) Cardiovascular

a) On off days, it is important to work the cardiovascular system. Riding a bicycle or walking is excellent. Make sure to ride at least one-half hour without rest.

b) For lighter weight classes, and those trying to lose weight, you may wish to go two hours, but this is time consuming.

2) Extra Energy:

a) Power lifting requires a sudden burst of energy. One of the best ways to augment this on off days is short sprints. Run ten sets of fifty yard sprints on off days, walking fifty yards between each set. This will give you that sudden burst of energy needed for that last rep or that one rep in competition.

It is best to alternate the days you do heavy bench presses every week. One week go heavy on the bench the same day as you go heavy on the dead lift, the next go heavy on the day you squat. Remember to always wrap the knees when squatting and dead lifting. Always wear a belt when doing any type of heavy lifting.

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