How to Design a Powerlifting Routine
Making Your Own Powerlifting Program
Before discussing the specifics on how to design an effective powerlifting routine, we first need to outline the criteria needed in making your own powerlifting program. A routine to increase strength, core strength or the size of the muscle needs three basic requirements.
You first need an individual assessment that includes your genetic ability, your flexibility, your diet and how many times a week you are going to train. You then need to include your own specific goals, both long-term and short-term.
The routine also needs to include any injury history needed to be considered, your training history will show your weaknesses and your preferences. All of these aspects need to be carefully considered when creating any good strength training routine.
The nuts and bolts of a sensible powerlifting routine are made out of the sets and reps that you do. The rest time selected between both your reps and your sets that you do is going to be the last variable that dictates the success of the powerlifting routine you want to create.
Whenever you use less reps in a set, you will increase the intensity of that set. It's important to keep in mind the intensity is not only measured by the load lifted; it can be very load-specific or it can be velocity-specific.
The 5 x 5 routine using 80% 1RM (one rep max) allows you to train with a higher percentage 1RM, but it also affords you to complete more total reps because of the relatively low reps in each set. The 10 x 2 routine should be done with 40% to 60% of 1RM focusing on speed or on your technique dong more first reps.
The 6 x 3 routine using 25% and 35% of 1RM has been explained by Dr. Robert Newton to the most effective load to improve power output in all ballistic-type movements like the jump squat or the bench throw. The last variable that you need to consider when designing a powerlifting routine is your tempo and time under tension (TUT).
For example, doing 8-0-4 tempo will mean spending 12 seconds on each rep, you would be training specifically to improve your stability and control when doing the movement. Doing a 2-0-1 tempo will mean 3 seconds on each rep, designed to improve max strength and your functional end hypertrophy.
If you train using a tempo of 1-0-1 to 5 seconds each rep would take from 2 to 6 seconds to complete. This training tempo would be to develop your max strength, your power and your speed. The last point that needs to be considered when designing a powerlifting routine is your big three powerlifting moves, when and how to train them.
The experts tell us that it is best to start with one of the three big compound movements when starting off because you are fresh and can lift a heavier weight. This is based on the assumption that you have got the technique on how to do the movement down, so that injuries can be avoided.
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