By the healthiergang writer , student in Physiotherapy.
Powerlifting training
Based on what was said in the previous article, it can be built a training schedule which takes all those factors into consideration.
It remains obvious that one must always seek a correct execution of the movements so as not to damage the joints and sadly and prematurely conclude one's adventure in the powerlifting.
Day 1
? Squat (low bar): 8 sets of 3 repetitions, rest as much as necessary to be able to perform the following set to the maximum
? Front squat: 4 sets of 6-8 repetitions, in super sets with ...
? Semi-straight leg deadlifts with dumbbells, 4 sets of 10-12 repetitions.
? Squat (high bar): 3 sets of 6-8 seconds with 2-3 seconds of isometry at the sticking point.
? Adductors and abductors, use the appropriate machinery. 3 sets per exercise of 20 repetitions each without rest between sets.
? Leg rise: 3 series of maximum repetitions (with correct execution) in super sets with ...
? Hyper Extensions: 3 sets of 10-12 repetitions (add weight if needed).
Day 2
? Flat bench: 8 sets of 3, rest as much as necessary to be able to perform the following set to the maximum
? Dip weighted 4 sets of 6-8, in super sets with ...
? Tractions (vary the type of grip) 4 series. The number of repetitions must be such that correct execution technique is not lost. If you can do more than 12, add weight.
? Flat bench with dumbbells: 3 series of 8 with a pause of 2 - 3 seconds in the stickink point, in super set with ...
? Face pull: 3 sets of 15 repetitions.
? Farmer carry: 4 series by choosing a weight that allows you to maintain your grip for a maximum of 30 seconds, in super sets with ...
? Extra shoulder rotations with arm along the side, 3 sets (per side) of 12 repetitions.
Day 3
? Deadlifts (classic deadlift): 6 sets of 3 repetitions, rest as much as necessary to be able to perform the following set to the maximum.
? Deadlift (classic deadlift): 3 sets of 5 with 2-3 seconds pause in the sticking point.
? Front squat: 4 series of 10-12 repetitions in super sets with ...
? Glute ham rise: 4 sets of 6-8 repetitions.
? Handlebar Reverse Lunges: 3 sets of 8-10 repetitions, in super sets with ...
? Walking lunges: 3 sets of 10-12 repetitions.
? Leg rise obliqui: 3 sets of 5 repetitions per side (rather than bringing the legs towards the face, bring them first to one side and then to the other) in super set with ...
? Plank: 60 seconds of isometry (focus on contracting your abs as much as possible and taking deep, full breaths).
Day 4
? Incline bench (30 degrees): 4 sets of 6-8 repetitions, in super sets with ...
? Ballasted tractions: 4 sets of 6-8 repetitions.
? Bench press from the stop (about 10 centimeters from the chest): 4 sets of 8-10 repetitions, in super sets with ...
? Barbell rowing machine (vary the grip): 4 series of 6-8 repetitions.
? Rematore with handlebars: 3 sets per side of 10-12 repetitions.
? Pushes with dumbbells with 60 degree incline bench: 3 sets of 10-12 repetitions, in super sets with ...
? Face pull: 3 sets of 15 repetitions.
? Leg rise obliquo: 3 sets of 4 repetitions per side, in super sets with ...
? Extra rotations with high baccio: 3 sets (per side) of 10-12 repetitions.
Conclusions
A fairly general rule in the weekly schedule of workouts is to not train for more than 2 days in a row and not having more than one day of rest between one workout and the next.
For example, you can train on Monday and Tuesday, rest on Wednesday, train on Thursday, rest on Friday, train on Saturday and rest on Sunday.
As a deadlift exercise you have to choose the one you are most suited to. The sumo deadlift allows you to reduce the ROM but puts much more stress on the pelvis. The choice of the variant is therefore arbitrary in this case.
This program must be followed for 3 settimane employing the highest weights that can be used, always maintaining a good execution. After 3 weeks take a week off after you work with lighter weights focusing on perfecting the technique.
