Power Series: Increase Your Deadlift!
I am beginning a series of workouts that are dedicated to helping you develop power and add strength onto the three major power lifting lifts. The dead lift, the squat, and the bench press. Today I will be discussing and providing a base level workout to add strength and weight onto your dead lift one rep max.
Warm up:
Dynamic Stretching (Frankenstein Walk, Side Lunge, Body Weight Squat)
Working:
Note: Developing strength requires not just technique but also the ability to generate speed through the range of motion. This is the fundamentals behind power lifting. We will train speed before working at heavy weights. When performing explosive reps, you will be working with50-65% of your current max effort weight. It should be light enough for your to move the weight quickly and efficiently. Never break technique but move the lighter weight as quickly as possibly. Make sure not to use a weight that is too heavy and a weight that you cannot move quickly, as this will defeat the purpose of during the explosive sets that train your body to be more powerful.
Barbell Dead lift:
24 Total "Speed" or "Explosive" Reps
->Pick a weight that is (50-65% of your max) -> (8) Sets of 3 reps
12 Total Reps at 80-85% - (4 sets of 3 reps)
8 Total Reps at 95% - (4 sets at 2 reps)
Accessory Work:
- Body weight Pull Up - 5 sets x 5/10 reps
- Barbell Bent Over Row - 5 Sets x 8/10 reps
- Dumbbell Bent Over Row - 4 Sets Each x 8/10 reps
Super Sets:
- Lat Pulldown - 4 Sets x 8/10 reps
- Cable Row - 4 Sets x 8/10 reps
There is many sets and work to accomplish during these power training and strength training workouts. It is a completely different modality than your traditional bodybuilding workouts. These are made to make you stronger. Pair these with the likes of other hypertrophy(volume) style workouts to gain strength and size! Remember form is function!! Do not break form to lift heavier! Any questions? Comment, email, or post to our facebook page! Good luck!
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