Power Series: Entry VII; Program Progression - Keep Getting Stronger
You have now seen a few examples for how to properly train power while lifting a heavy load on the three major power lifting lifts. It is important to note that there are many ways that one can go about progressing their workouts and overall program to get stronger week to week.
Injury Prevention
As noted in all workouts for this series, you need to take the time and do the maintenance work every day. The work load will eventually catch up with you and it will be absolutely crucial that you take care of yourself so you don't have to miss time due to injuries. Do not neglect the stretching, foam rolling, and myofascial release part of your program. This is almost more crucial than the weight and exercises you perform during your training sessions.
Deloading
As a part of all strength programs you start, including time to deload is important for overall muscle growth and strength. This gives your body the opportunity to recover while working more volume at a lighter weight. This is also a good time for a lifter to incorporate hypertrophy training, a fancy way to say body building style training. These are workouts where you can stay in the 8-12 rep range and perform specific isolation exercises rather than multi-joint movements. The lighter weight and muscle focused activation can result in increased size which can help you move more weight.
Program Selection
There are an incredible amount of power lifting and strength programs out there designed to help you increase your weightwhile putting on size. I would like to note that you should use precaution with these style programs as any one can claim that their way is the "best". Look for experts in the industry and learn from them. Don't waste your time taking advice from a nobody with no sort of knowledge or specialty in this facet of training. Look for the experts who can give you the advice when you need it and help give you a specific plan of attack to increasing your max on all three lifts. These workouts in this series have been just a small sample of the possibilities you can gear your program towards. You will find that your needs will change as you grow stronger in some areas while some lifts take the back burner and progress has slowed. When this happens, your program must address these weaknesses immediately and that is when having an expert and coach to help you becomes vital to your future success.
Weight Class Selection
Look at your current weight and see where you fit in according to the power lifting weight classes. I always recommend dropping to a weight class rather than trying to gain to one. It is much easier to keep strength and drop water weight than it is to gain strength and weight and still be as functional and powerful as you were at a previous class. Most often times when lifters try to gain to a class, they are going up against bigger guys who kept their strength and power while dropping their weight to lift in a smaller class.
This is also huge because it helps you set goals. I have always had the mentality of win or fail. If I'm going to do it, I am going to be the best. I assume you are the same way or I doubt you would be reading this. Look at your weight class that you would like to lift in and compare your lifts to those who are top flight in your area, state, country, and world. This will be your measuring stick.
Keep Going
Lifting heavy on a consistent basis not only beats up your body, but also your mind. Keep that goal in mind of where you want to end up, and never stop until you get there. Honestly, there will be some bumps in the road and hopefully you can keep in injuries minuscule. Keep pushing your limits every training session and grow stronger or it is absolutely not worth it. I always tell my clients that every great workout flirts with death. It's obviously an exaggeration but it is necessary to have a controlled mentality that no matter what, inside and outside of the gym, you are committed to making this happen!
Unsure? Get a coach!
As I mentioned in the program selection section, learning from a professional and coach could only help you at this point. Learn the things vital to being successful in your program while preventing injury. A coach will lay out a very specific plan of attack for you and include linear periodization in that plan that is based off consistent progress. Do not develop bad habits just because you may be able to lift heavier using "your way". This creates faulty neurological pathways that take thousands of repetitions to break. Learn it right the first time and save yourself in the end. Again, another aspect overlooked but oh so important.!
I am so excited for you and your new journey! It is not for the weak at heart but that's not you. Keep pushing yourself every day and keep growing stronger. If you fail or succeed, it's on you.
Power Series Notes
- There are 2 entries on each power lifting movement.
- 2 entries on deadlift, 2 entries on bench press, and 2 entries on squat
- Make sure to read through those before finishing the series
- Take your knowledge here and revamp your program or get a coach to help
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