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POWER LIFTING TIP OF THE WEEK
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July
18,2008: Kristen Hrabal suggests;
For all you gentlemen who use bands in your training ever
wonder exactly how much tension those bands produce? Well
Know there have been different techniques to check like hanging
the bands with the barbell and some small plates or standing
on a bathroom scale and pulling up. But one real good way
is to buy a accurate fish scale either spring loaded or digital
and hook the bands to the scale and pull them to the length
of your full extension and check the weight. Also, you can
check to see if your bands are equal in pulling strength.
I have used bands were it seems that one side is stronger
then the other side. Also when you buy your fish scale bring
a calibrated plate with you and try it out for accuracy before
you leave the store.
July
11, 2008: Mike
Womelsdorf suggests; For you heavy Bench pressers who
are feeling the affects of tennis elbow and don't know what
to do, first keep those wrists straight and in line with your
forearm and don't let that weight roll back in your hand.
But for the cure which was shown to me in a medical book from
a doctor is wrists curls. What happens is when the weight
is pushing down on your forearm muscles tiny micro tears start
to develop near the elbow since they are unable to handle
the heavy weight. But wrists curls will build up the front
forearm area the same way sit ups build up your abs to help
your lower back. I personally had tennis elbow and it was
killing me to hold the weight, but I started doing wrists
curls 10 to 15 sets per day with a 25 lbs. dumbbell. And after
about a month no more pain and now i incorporate wrists curls
as a warm up set.
July
4, 2008: David
Foster suggests;This sounds real simple but i have
made the mistake at a recent IPF Meet in Ireland and that
is make sure you get to the warm up room on time! and don't
ever be late, or you will pay the price on your opening attempt.
Also, after weigh ins make sure you have enough food in your
belly to get you through the meet.
June
27, 2008: Philip Russell suggests;
An interesting Web site about dead lifting. You might wanna
check out this link STRENGTHCATS.
June
20,2008: Ron Scott suggests;
Many years ago a great lifter that i
still admire told me that if you squat high in the gym, you
will probably squat high at the meet. If you do not practice
the bench with a timely pause at the chest, you will probably
rush it with a max effort in the meet. Try to do all your
lifts with good form and technique and make them a practice
for the meet.
And lastly, leave your "ego" at home. It is great
to have confidence in your ability, but get into the meet
before you try to do a new personal record. And ask your training
buddies to call the lifts in the gym legally so you know where
you really are before the meet. Remember, Powerlifting is
all about attitude. Be ready, Physically,Mentally, and Spiritually.
God Bless and Good Lifting.
June
13, 2008: Steve Denison suggests;
Have good training partners. Visit the Orange County Strength
Club in Fountain Valley for a great change of pace. Finally,
have some balance in your life. Spend time with your husband/wife
or girlfriend/boyfriend, and family. Keep life in perspective.
Powerlifting is a hobby, Have fun!
June
6, 2008: Will Morris suggests;
After watching one of my training partners squat I noticed
that he was dropping much faster than he used to, and he was
getting one hell of a rebound. Going back even further in
fact several years Ihad noticed Tom Weeks, a top USAPL lifter
a few years back squat with great speed, almost like a free
fall and he like my pal Brian dropped down, below parallel
and bounced right up. I think that it was legendary Fred Hatfield
that started this squat style. At any rate I decided to give
it a shot with both hang bands from the floor, but no more
than 3 weeks on either one. The reason I use the bands
is both ways will let you drop faster than normal. I also
started wrapping my legs a little tighter and I started using
tighter squat suits and my squat started to go up, both in
the gym and at the contests as well, the key was hitting the
correct depth. Try this, it may work for you.
May
30, 2008: Ron Scott suggests; Remember
that a competition is based on what you do at the meet, not
what you did at the gym. One of the biggest problems with
lifters is that many have bad lifting habits. And they have
gym buddies that do not tell them the truth.
May
23, 2008: Steve Denison suggests; Have
a plan. Set your goals and map out your training cycle. Keep
focused on your goals and don't miss training sessions if
you expect to meet those goals at the end of your training
cycle. Write everything down in a note book so you can look
back and see your progress or areas that you might need to
improve from week to week. Evaluate yourself weekly.
May
16, 2008:
Jason Burnell suggests;
How to build a big squat for the average guy
with no genetics click
this link.
for some really
good advice.
May
9, 2008: Mike
Womelsdorf Suggets:Do you really want to hit your ham
strings hard? Then try this exercise demonstrated by Phillip
Russel we promise it will kick your butt. Try it with bands
first and have a spotter available till you get the hang of
the movement. Goodluck with this one!
Click
here to watch the video.
May
2, 2008: Jim Merlino Suggest:
When breaking in that new bench shirt with real tight sleeves
the night before put a football into the sleeves and inflate
it and let it sit over night.
April
25, 2008: Bob Evans suggests:
When i'm finished with my heavy day Bench Press work
sets I like to finish my work out with 4 to 6 inch lock outs.
I do 3 sets of 3 reps holding each rep for 1 second at the
top. Start at 90% of your personal best and add 20 lbs. each
set. If you do your heavy day Bench Press work sets wearing
a Bench Press shirt keep the Bench Press shirt on when doing
lock outs. Once a month after doing the lock out sets I take
a weight 50 to 100 pounds over my personal best and hold it
in arms locked out position for 10 to 20 seconds. Does it
work?, I hold California State and American Bench Press records
in USAPL, USPF, WABDL and AAU. Give it a try for a few months.
April
19, 2008: Mike Womelsdorf suggests:
When I was younger and competed in Olympic
weight lifting our coaches always stressed the importance
of always practicing the lifts for
form and speed and we would practice endless hours with a
broom stick. I realize Olympic lifting requires more technique
then powerlifting but think about it, we also stress good
form and technique with our 3 lifts but at the end of a heavy
work out count your reps and you will find out you really
didn't do many reps. So take time out and work that technique
and form perhaps just using the bar only till that form and
proper grove is embedded in your brain the same way Olympic
lifters can do their movements in their sleep.
April
11, 2008: JoJo
Ocampo suggests: When training
as a powerlifter, cardio is still an important element for
females. Unfortunately, as women age, we begin to develop
intramuscular fat and it even happens to women who train heavy
with weights, such as powerlifters. in order to maximize your
time in the gym, after your weight training routine, do 20
to 30-minutes of walking on the treadmill. You will not suffer
in your performance but you will acutally maximize your lifting
potential.This happens because you will not only be strengthening
your ligaments and tendons, increasing the efficiency of your
heart, but decreasing your bodyfat. In decreasing your bodyfat,
a female lifter will be able to make weight more easily.
April
4, 2008: Jim
Merlino suggests: Difficult on the
bottom of your bench??? Try three weeks of floor presses on
your heavy day. After warmups, try 5 sets with reps of 5-4-3-2-1.
Use a different grip every week. Go back to your regular training
and try it again in another 3 weeks, trying for PR'S with
every grip. Down the road, You can add bands or chains if
available.Remember lay out flat and wide. Pause one second
on bottom and hold one second at the top. I like doing this
in the power rack, setting the safety pins just below elbows.
Touching point.
March
28, 2008 : IPF lifter Kristen Yukness
suggests : Ladies- There's nothing more
unsightly than having a little wee leak out on a max effort
pull. Don't forget to at least wear a lightday, just in case.
This tip is especially helpful and offers peace-of-mind when
the meet is moving along quickly, you've had a lot of water
to drink since weigh-in, there's no bathroom in sight, you're
snug in your DL suit, and it's time to pull...
March
21, 2007: Johnny Graham suggests:This
is what i tell every new lifter that wants to train with us.
Come into the gym with a sense of humor, and leave the ego
outside. When it comes to the point when you are not having
fun during your training, then its time to stop. You can still
train hard and enjoy it. Every lifter has a funny story to
tell about what goes on in the gym, and keep those in mind.
What is all this about, if we cant enjoy the fun times.
March
14, 2007: Dr.
Maile suggests: The dead lift is a lift of passion.
If you think about it you wont do it. Address the bar and
then pull it for all your worth.
March
7, 2007: Janet Bannowsky suggests:
Studies have shown a vigorous workout can cause sever damage
to the body's cells if vitamin levels are low. Specific vitamins,
Phytonutrients and antioxidants help bolster the bodies own
defenses and protect against cell damage from molecules known
as free radicals. Free radicals increase during exercise and
have been linked to cancer, heart disease, cataracts, arthritis
and the aging process. To learn about a fantastic product
that can help you out click on the logo with the bottles on
this page or contact Janet direct at bodyphitfitness@aol.com.
February
29, 2008 : Mike Womelsdorf suggests:
About once a month get out of your regular Gym rut and head
for another Gym, try out some different equipment weather
it be better or worse than your Gym it will train you to adapt
and it will help you mentally when you walk into a Contest
warm-up area and nothing is familiar to you. I've seen too
many lifters get frustrated when the warm-up area has poor
power racks, or lousy benches and it throws them off. Train
and practice somewhere else occasionally and you will be ready
for the unexpected.
February
23, 2008 : Mike
Bridges suggests: To gauge
your strength, If your appetite decreases and/or you have
trouble sleeping, your strength will suffer. This is the first
sign of over training; too many reps/sets. If your appetite
increases and you sleep well your strength increases. For
Good sleeping habits provide 8-10 hours even more if possible,
(but of course, most of us have day jobs). Monitoring these
two barometers are a simple way to keep your strength on the
rise.
February
18, 2008: Keith
Schmidt suggests: If your body is deficient in any
one Essential Vitamin or Mineral, Thousands of Chemical and
Enzymatic Processes in your body could be Impaired. Every
Vitamin and Mineral is Responsible for Thousands of Biochemical
Reactions.To learn more go to the link:www.liberatoneadvantage.com
February
16, 2008: Michael Hara
suggests: If you are benching bigger weights in the gym but
fall short of those same weights in competition and are cutting
5% or more of bodyweight-you may want to consider moving up
a weight class. Weight loss will effect your bench more than
your squat and dead lift. When I was dieting down I knew that
I would lose between 3-5lbs. in my bench for each pound of
bodyweight that I lost. I am amazed at how many lifters stay
in one weight class for so long. If you are training properly
you should be getting stronger and gaining weight. So when
I'm stronger in the gym at my normal body weight, I know it's
time to say "Hasta la vista baby" to my old weight
class.
February
9, 2008: Shawn Cain
suggests: Number one on my list is to keep lifting and competing
for fun. If you allow it to become a pain to do, your lifting
career will be over before you reach your goals. Don't over
train. You need to lift hard, but you also need recovery time
to benefit from that training. When setting up your training,
keep in mind (both) weight used and volume of the workout.
When picking your attempts at a meet, use common sense. Nobody
cares where you start. it's where you finish that counts.
Your first attempt should be a weight that you could get even
if you were sick. Your second attempt should be a weight that
you could live with in case you missed your third attempt.
The third attempt should be what you really think you are
good for that day. Not what you were good for the week before
or anytime in the past. 92.5% of my projected max used to
be my starting point. Roughly 97.5% was about what my 2nd
attempt would be and of course the third would be what I truly
believed I was good for that day. I hope this helps some lifters.
It has helped me. I'm in my 30th year of competition and still
having fun. There are a lot of great people in this sport.
February
2, 2008 : Gordon Santee
suggests : When planning your lifting attempts, remember that
no ones really cares what you open up with, it is what you
finish with that counts. Don't let your ego get you in a bind.
Your opener should be something that you could triple in the
gym any day of the week. Get in the meet with your opener,
then go for it!
January
26, 2008 : Sam Alduenda
suggests : Before you leave to your meet have a card ready
to go with all your personnel meet information on it. Have
all your warm-ups written down both in lbs and Kilos along
with a colored bar load chart along with your attempts for
each lift. Make sure your coach or buddy has a copy along
with an extra.
January
19, 2008 : Sam Alduenda
suggests : That before going on a road trip, lay all your
gear on the floor and check to see that everything is ready
to go, before you place it into your gym bag.
January
12, 2008 : Dr. David Foster
suggests: When wrapping your knees always wrap from the outside
to inside. Because the bulk of the quadriceps muscle is on
the outside of the femur this pulls the knee cap out of it's
normal groove. Wrapping outside to in will counter this force
and prevent long term knee damage.
January
5, 2008 : Jim Merlino
suggests: that when squatting push your gut into your belt
to keep yourself tight and stabilized during the lift.
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