Powerlifting
Master the fundamentals of competitive powerlifting, including squat, bench press, and deadlift technique, competition rules, programming, and mental preparation for peak performance.
Overview
Master the fundamentals of competitive powerlifting, including squat, bench press, and deadlift technique, competition rules, programming, and mental preparation for peak performance.
What you'll learn
- Execute competition-legal squat, bench press, and deadlift
- Understand IPF and federation rules
- Design effective powerlifting programs
- Peak properly for competition
- Select appropriate equipment and gear
Course Modules
12 modules 1 Introduction to Powerlifting
Understanding the sport of powerlifting, its history, and what makes it unique among strength sports.
30m
Introduction to Powerlifting
Understanding the sport of powerlifting, its history, and what makes it unique among strength sports.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Total
- Define and explain Attempt
- Define and explain Weight Class
- Define and explain Good Lift
- Define and explain Bomb Out
- Define and explain Wilks Score
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Powerlifting is the ultimate test of maximal strength across three fundamental barbell movements. This sport challenges athletes to lift the heaviest weight possible for a single repetition.
In this module, we will explore the fascinating world of Introduction to Powerlifting. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Total
What is Total?
Definition: Sum of best successful squat, bench, and deadlift
When experts study total, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding total helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Total is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Attempt
What is Attempt?
Definition: Single lift opportunity in competition
The concept of attempt has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about attempt, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about attempt every day.
Key Point: Attempt is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Weight Class
What is Weight Class?
Definition: Division based on body weight
To fully appreciate weight class, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of weight class in different contexts around you.
Key Point: Weight Class is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Good Lift
What is Good Lift?
Definition: Lift approved by majority of referees
Understanding good lift helps us make sense of many processes that affect our daily lives. Experts use their knowledge of good lift to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Good Lift is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Bomb Out
What is Bomb Out?
Definition: Failing all three attempts on a lift
The study of bomb out reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Bomb Out is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Wilks Score
What is Wilks Score?
Definition: Coefficient comparing lifters across weight classes
When experts study wilks score, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding wilks score helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Wilks Score is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: The Sport of Powerlifting
POWERLIFTING is a strength sport consisting of three attempts at maximal weight on three lifts: SQUAT, BENCH PRESS, and DEADLIFT. The TOTAL is the sum of the best successful attempt in each lift—the highest total wins. Athletes are divided by WEIGHT CLASS and AGE CATEGORY. The sport originated in the 1950s-60s, evolving from "odd lift" competitions. The INTERNATIONAL POWERLIFTING FEDERATION (IPF) is the oldest and largest federation, established in 1972, and governs drug-tested competition worldwide. Other federations include USAPL (USA Powerlifting), USPA, and various untested federations. Competition format: athletes get THREE ATTEMPTS per lift, performed in order (all squats, then all bench presses, then all deadlifts). Lifts must meet strict technical standards judged by THREE REFEREES—at least two white lights (2/3 majority) required for a "good lift." The WILKS SCORE (and newer DOTS score) allows comparison across weight classes by applying a coefficient to the total. Powerlifting builds: maximal strength, mental toughness, discipline, and goal-setting skills. The sport is accessible to all ages, from juniors (under 23) to masters (40+).
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? The heaviest squat ever recorded in competition is 592.3 kg (1,306 lbs) by Ray Williams in 2019—raw, without a squat suit! That's more than the weight of a grand piano!
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Total | Sum of best successful squat, bench, and deadlift |
| Attempt | Single lift opportunity in competition |
| Weight Class | Division based on body weight |
| Good Lift | Lift approved by majority of referees |
| Bomb Out | Failing all three attempts on a lift |
| Wilks Score | Coefficient comparing lifters across weight classes |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Total means and give an example of why it is important.
In your own words, explain what Attempt means and give an example of why it is important.
In your own words, explain what Weight Class means and give an example of why it is important.
In your own words, explain what Good Lift means and give an example of why it is important.
In your own words, explain what Bomb Out means and give an example of why it is important.
Summary
In this module, we explored Introduction to Powerlifting. We learned about total, attempt, weight class, good lift, bomb out, wilks score. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
2 Competition Lifts Overview
Understanding the three competition lifts and their fundamental movement patterns.
30m
Competition Lifts Overview
Understanding the three competition lifts and their fundamental movement patterns.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Below Parallel
- Define and explain Pause
- Define and explain Lockout
- Define and explain Commands
- Define and explain Lift Order
- Define and explain Leverages
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
The squat, bench press, and deadlift each test different aspects of strength while sharing the common goal of moving maximal weight through a defined range of motion.
In this module, we will explore the fascinating world of Competition Lifts Overview. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Below Parallel
What is Below Parallel?
Definition: Hip crease lower than top of knee in squat
When experts study below parallel, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding below parallel helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Below Parallel is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Pause
What is Pause?
Definition: Momentary stop with bar on chest before press command
The concept of pause has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about pause, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about pause every day.
Key Point: Pause is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Lockout
What is Lockout?
Definition: Fully extended position at end of lift
To fully appreciate lockout, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of lockout in different contexts around you.
Key Point: Lockout is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Commands
What is Commands?
Definition: Referee signals that must be followed during lifts
Understanding commands helps us make sense of many processes that affect our daily lives. Experts use their knowledge of commands to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Commands is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Lift Order
What is Lift Order?
Definition: Sequence of lift types in competition
The study of lift order reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Lift Order is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Leverages
What is Leverages?
Definition: Body proportions affecting mechanical advantage
When experts study leverages, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding leverages helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Leverages is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: The Three Lifts
THE SQUAT tests lower body and core strength. The lifter unracks a barbell on their upper back, descends until the hip crease drops below the top of the knee (BELOW PARALLEL), then stands back up. Commands are "SQUAT" and "RACK." THE BENCH PRESS tests upper body pressing strength. Lying on a bench, the lifter lowers the bar to the chest, holds it motionless (PAUSE), then presses to lockout. Commands are "START," "PRESS," and "RACK." THE DEADLIFT tests full-body pulling strength. The bar starts on the floor; the lifter pulls it to a standing position with hips and knees locked. Commands are "DOWN" (after lockout). LIFT ORDER in competition: all squats first (heaviest weights lift first within each round), then all bench presses, then all deadlifts. Each lift emphasizes different muscle groups: squat (quadriceps, glutes, erectors), bench (pectorals, shoulders, triceps), deadlift (posterior chain, grip, back). Most lifters are strongest in deadlift, followed by squat, then bench. The ratio varies by body type—long arms favor deadlift, short arms favor bench.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Eddie Hall was the first person to deadlift 500 kg (1,102 lbs) in 2016. After the lift, he passed out and said blood vessels burst in his head—his nose bled for an hour!
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Below Parallel | Hip crease lower than top of knee in squat |
| Pause | Momentary stop with bar on chest before press command |
| Lockout | Fully extended position at end of lift |
| Commands | Referee signals that must be followed during lifts |
| Lift Order | Sequence of lift types in competition |
| Leverages | Body proportions affecting mechanical advantage |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Below Parallel means and give an example of why it is important.
In your own words, explain what Pause means and give an example of why it is important.
In your own words, explain what Lockout means and give an example of why it is important.
In your own words, explain what Commands means and give an example of why it is important.
In your own words, explain what Lift Order means and give an example of why it is important.
Summary
In this module, we explored Competition Lifts Overview. We learned about below parallel, pause, lockout, commands, lift order, leverages. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
3 Squat Technique for Powerlifting
Mastering the competition squat with proper setup, descent, and drive for maximum weight.
30m
Squat Technique for Powerlifting
Mastering the competition squat with proper setup, descent, and drive for maximum weight.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Low Bar
- Define and explain High Bar
- Define and explain Sticking Point
- Define and explain Bracing
- Define and explain Walkout
- Define and explain Hip Crease
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
The squat is typically the first lift in competition and sets the tone for your performance. Proper technique ensures you hit depth, stay legal, and move the most weight safely.
In this module, we will explore the fascinating world of Squat Technique for Powerlifting. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Low Bar
What is Low Bar?
Definition: Bar position across rear delts and scapula
When experts study low bar, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding low bar helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Low Bar is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
High Bar
What is High Bar?
Definition: Bar position on upper traps
The concept of high bar has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about high bar, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about high bar every day.
Key Point: High Bar is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Sticking Point
What is Sticking Point?
Definition: Weakest position in the lift where bar slows
To fully appreciate sticking point, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of sticking point in different contexts around you.
Key Point: Sticking Point is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Bracing
What is Bracing?
Definition: Creating intra-abdominal pressure for core stability
Understanding bracing helps us make sense of many processes that affect our daily lives. Experts use their knowledge of bracing to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Bracing is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Walkout
What is Walkout?
Definition: Steps taken to clear the rack before squatting
The study of walkout reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Walkout is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Hip Crease
What is Hip Crease?
Definition: Fold where thigh meets hip used for depth judgment
When experts study hip crease, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding hip crease helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Hip Crease is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Competition Squat Technique
BAR POSITION: LOW BAR places the bar across the rear deltoids and spine of scapula—creates shorter moment arm at hip, favored by most powerlifters. HIGH BAR rests on traps—more upright torso, common in Olympic lifters. GRIP: as narrow as shoulder mobility allows, wrists straight or slightly extended, elbows pulled under bar to create shelf. UNRACK: step under bar, brace core, stand up straight, take 2-3 steps back (no more). STANCE: typically shoulder-width or wider, toes pointed out 15-45 degrees. Wider stances reduce range of motion but require more hip mobility. DESCENT: break at hips and knees simultaneously, control the weight, keep chest up and knees tracking over toes. DEPTH: hip crease must clearly pass below top of knee—the most common reason for red lights. DRIVE: push through the floor, lead with chest (not hips), maintain bracing. THE STICKING POINT typically occurs just above parallel. WALKOUT: upon "RACK" command, walk forward to return bar. COMMON ERRORS: forward lean (weak quads or core), knees caving (weak abductors or cue failure), and cutting depth (practice with side video). BREATHING: big breath at top, brace against belt, hold through lift.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Soviet Olympic lifters in the 1960s developed low bar squatting to build leg strength. American powerlifters adopted it, and now most world-record squats use low bar position!
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Low Bar | Bar position across rear delts and scapula |
| High Bar | Bar position on upper traps |
| Sticking Point | Weakest position in the lift where bar slows |
| Bracing | Creating intra-abdominal pressure for core stability |
| Walkout | Steps taken to clear the rack before squatting |
| Hip Crease | Fold where thigh meets hip used for depth judgment |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Low Bar means and give an example of why it is important.
In your own words, explain what High Bar means and give an example of why it is important.
In your own words, explain what Sticking Point means and give an example of why it is important.
In your own words, explain what Bracing means and give an example of why it is important.
In your own words, explain what Walkout means and give an example of why it is important.
Summary
In this module, we explored Squat Technique for Powerlifting. We learned about low bar, high bar, sticking point, bracing, walkout, hip crease. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
4 Bench Press Technique
Developing a powerful and competition-legal bench press with proper arch, leg drive, and bar path.
30m
Bench Press Technique
Developing a powerful and competition-legal bench press with proper arch, leg drive, and bar path.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Arch
- Define and explain Pause
- Define and explain Leg Drive
- Define and explain J-Curve
- Define and explain Touch Point
- Define and explain Handoff
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
The bench press is the most technical of the three lifts, requiring precise setup, a controlled pause, and explosive pressing power while maintaining strict competition standards.
In this module, we will explore the fascinating world of Bench Press Technique. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Arch
What is Arch?
Definition: Spinal extension creating shorter bar path
When experts study arch, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding arch helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Arch is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Pause
What is Pause?
Definition: Required motionless hold on chest
The concept of pause has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about pause, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about pause every day.
Key Point: Pause is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Leg Drive
What is Leg Drive?
Definition: Pushing through feet to generate tension
To fully appreciate leg drive, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of leg drive in different contexts around you.
Key Point: Leg Drive is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
J-Curve
What is J-Curve?
Definition: Optimal diagonal bar path from chest to lockout
Understanding j-curve helps us make sense of many processes that affect our daily lives. Experts use their knowledge of j-curve to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: J-Curve is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Touch Point
What is Touch Point?
Definition: Where bar contacts chest
The study of touch point reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Touch Point is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Handoff
What is Handoff?
Definition: Assistance taking bar from rack to starting position
When experts study handoff, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding handoff helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Handoff is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Competition Bench Press Technique
SETUP: lie on bench with eyes under bar, create ARCH in upper and lower back (feet can be flat or on toes depending on federation), retract and depress shoulder blades, grip bar with full grip (thumb around). GRIP WIDTH: maximum legal grip is 81 cm between index fingers (marked by rings on bar). Wider grip reduces range of motion but may reduce strength. UNRACK: with help from handoff or self-unrack, bring bar to starting position over shoulders with elbows locked. HEAD, GLUTES, and FEET must remain in contact with bench/floor throughout. DESCENT: lower bar with control to touch point (usually lower chest/upper sternum), elbows at 45-75 degrees. THE PAUSE: bar must be motionless on chest until referee gives "PRESS" command—typically 1-2 seconds. PRESS: drive bar upward, following a slight diagonal path from chest toward shoulders (the "J-curve"). LEG DRIVE: pushing through feet creates tension that helps transfer power. LOCKOUT: elbows must fully extend before "RACK" command. COMMON ERRORS: heaving (pressing before command), uneven lockout, glute lifting, excessive bar movement during pause. BREATHING: breath in at top, hold during descent and pause, may exhale through press.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Jennifer Thompson bench pressed 145.5 kg (320.5 lbs) at 63 kg body weight in 2017—more than 2.3 times her body weight! She held multiple world records into her 40s.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Arch | Spinal extension creating shorter bar path |
| Pause | Required motionless hold on chest |
| Leg Drive | Pushing through feet to generate tension |
| J-Curve | Optimal diagonal bar path from chest to lockout |
| Touch Point | Where bar contacts chest |
| Handoff | Assistance taking bar from rack to starting position |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Arch means and give an example of why it is important.
In your own words, explain what Pause means and give an example of why it is important.
In your own words, explain what Leg Drive means and give an example of why it is important.
In your own words, explain what J-Curve means and give an example of why it is important.
In your own words, explain what Touch Point means and give an example of why it is important.
Summary
In this module, we explored Bench Press Technique. We learned about arch, pause, leg drive, j-curve, touch point, handoff. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
5 Deadlift Technique
Perfecting conventional and sumo deadlift technique for maximum pulling strength.
30m
Deadlift Technique
Perfecting conventional and sumo deadlift technique for maximum pulling strength.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Conventional Deadlift
- Define and explain Sumo Deadlift
- Define and explain Hook Grip
- Define and explain Mixed Grip
- Define and explain Hitching
- Define and explain Slack
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
The deadlift is the final lift in competition—often deciding the winner. It's the simplest in concept but demands perfect positioning and total body tension.
In this module, we will explore the fascinating world of Deadlift Technique. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Conventional Deadlift
What is Conventional Deadlift?
Definition: Narrow stance with hands outside legs
When experts study conventional deadlift, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding conventional deadlift helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Conventional Deadlift is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Sumo Deadlift
What is Sumo Deadlift?
Definition: Wide stance with hands inside legs
The concept of sumo deadlift has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about sumo deadlift, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about sumo deadlift every day.
Key Point: Sumo Deadlift is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Hook Grip
What is Hook Grip?
Definition: Thumb under fingers for secure grip
To fully appreciate hook grip, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of hook grip in different contexts around you.
Key Point: Hook Grip is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Mixed Grip
What is Mixed Grip?
Definition: One palm up, one palm down
Understanding mixed grip helps us make sense of many processes that affect our daily lives. Experts use their knowledge of mixed grip to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Mixed Grip is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Hitching
What is Hitching?
Definition: Illegal resting of bar on thighs during pull
The study of hitching reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Hitching is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Slack
What is Slack?
Definition: Initial bend in bar before weight breaks floor
When experts study slack, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding slack helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Slack is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Conventional and Sumo Deadlift
CONVENTIONAL DEADLIFT: feet hip-width apart, hands outside legs. SETUP: approach bar with shins 1-2 inches away, hinge at hips, grip bar just outside legs, drop hips until shins touch bar, chest up, back flat, take slack out of bar. PULL: drive through floor, keep bar close to body, hips and shoulders rise together, lock out by squeezing glutes and pushing hips through. SUMO DEADLIFT: wide stance with toes pointed out 45+ degrees, hands inside legs. Requires more hip mobility, creates shorter bar path, keeps torso more upright. Better for lifters with long torsos and short arms. GRIP OPTIONS: DOUBLE OVERHAND (limited by grip strength), MIXED GRIP (one palm up, one down—stronger but can cause bicep issues and bar spin), HOOK GRIP (thumb under fingers—secure but painful). LOCKOUT: hips fully extended, knees locked, shoulders behind bar—must hold until "DOWN" command. LOWERING: control descent, don't drop (can be cause for red lights if uncontrolled). COMMON ERRORS: back rounding (weak erectors or poor setup), hitching (using thighs to rest and boost bar), ramping (bar dragging up thighs in segments). BREATHING: big breath before pull, hold through lift.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Conventional vs sumo is hotly debated! About 60% of elite male powerlifters pull conventional, while 55% of elite women pull sumo. Hip structure often determines which is optimal.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Conventional Deadlift | Narrow stance with hands outside legs |
| Sumo Deadlift | Wide stance with hands inside legs |
| Hook Grip | Thumb under fingers for secure grip |
| Mixed Grip | One palm up, one palm down |
| Hitching | Illegal resting of bar on thighs during pull |
| Slack | Initial bend in bar before weight breaks floor |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Conventional Deadlift means and give an example of why it is important.
In your own words, explain what Sumo Deadlift means and give an example of why it is important.
In your own words, explain what Hook Grip means and give an example of why it is important.
In your own words, explain what Mixed Grip means and give an example of why it is important.
In your own words, explain what Hitching means and give an example of why it is important.
Summary
In this module, we explored Deadlift Technique. We learned about conventional deadlift, sumo deadlift, hook grip, mixed grip, hitching, slack. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
6 Competition Rules
Understanding IPF and federation rules to ensure successful competition lifts.
30m
Competition Rules
Understanding IPF and federation rules to ensure successful competition lifts.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Weigh-In
- Define and explain Approved List
- Define and explain Commands
- Define and explain Red Light
- Define and explain Attempt Card
- Define and explain Bomb Out
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Knowing the rules inside and out prevents lost lifts due to technical violations. Different federations have slight variations, but core principles remain similar.
In this module, we will explore the fascinating world of Competition Rules. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Weigh-In
What is Weigh-In?
Definition: Official body weight measurement before competition
When experts study weigh-in, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding weigh-in helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Weigh-In is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Approved List
What is Approved List?
Definition: Federation-sanctioned equipment brands and models
The concept of approved list has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about approved list, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about approved list every day.
Key Point: Approved List is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Commands
What is Commands?
Definition: Referee verbal signals controlling lift execution
To fully appreciate commands, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of commands in different contexts around you.
Key Point: Commands is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Red Light
What is Red Light?
Definition: Signal indicating failed or illegal lift
Understanding red light helps us make sense of many processes that affect our daily lives. Experts use their knowledge of red light to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Red Light is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Attempt Card
What is Attempt Card?
Definition: Written weight selection for next attempt
The study of attempt card reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Attempt Card is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Bomb Out
What is Bomb Out?
Definition: Zero in a lift category disqualifying from total
When experts study bomb out, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding bomb out helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Bomb Out is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Competition Rules and Technical Standards
WEIGH-INS: typically 2 hours or 24 hours before competition. Must make weight class limit (e.g., 83 kg class = 83.00 kg max). EQUIPMENT CHECK: all gear must be approved—belt, singlet, wrist wraps, knee sleeves. IPF maintains an APPROVED LIST. SQUAT RULES: wait for "SQUAT" command, descend until hip crease below knee, wait for "RACK" command. Red lights for: depth failure, double bouncing, stepping during lift, bar moving downward after upward motion begins. BENCH RULES: wait for "START," lower bar with control, hold motionless until "PRESS," lock out evenly, wait for "RACK." Red lights for: pressing before command, feet moving, glutes lifting, head lifting, uneven extension, downward motion of bar. DEADLIFT RULES: pull until standing erect, lock knees and hips, shoulders back. Wait for "DOWN" command before lowering. Red lights for: hitching, ramping, supporting on thighs, downward movement before lockout, not controlling descent. ATTEMPT CARDS: submit weight for next attempt within 1 minute of previous attempt. Can go up (any amount) or down (if already submitted). CLOCK: lifters have 1 minute (3 minutes if following themselves) to begin the lift after bar is loaded.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? The IPF rulebook is over 80 pages long! Elite referees must pass written and practical exams, and decisions at major competitions are sometimes reviewed by a jury using multiple camera angles.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Weigh-In | Official body weight measurement before competition |
| Approved List | Federation-sanctioned equipment brands and models |
| Commands | Referee verbal signals controlling lift execution |
| Red Light | Signal indicating failed or illegal lift |
| Attempt Card | Written weight selection for next attempt |
| Bomb Out | Zero in a lift category disqualifying from total |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Weigh-In means and give an example of why it is important.
In your own words, explain what Approved List means and give an example of why it is important.
In your own words, explain what Commands means and give an example of why it is important.
In your own words, explain what Red Light means and give an example of why it is important.
In your own words, explain what Attempt Card means and give an example of why it is important.
Summary
In this module, we explored Competition Rules. We learned about weigh-in, approved list, commands, red light, attempt card, bomb out. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
7 Peaking for Competition
Structuring training to reach maximum strength on competition day.
30m
Peaking for Competition
Structuring training to reach maximum strength on competition day.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Peaking
- Define and explain Taper
- Define and explain Opener
- Define and explain Supercompensation
- Define and explain Accumulation
- Define and explain Intensification
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Peaking is the art and science of timing your training so that strength, skill, and recovery converge on competition day. A well-executed peak can add 5-10% to your total.
In this module, we will explore the fascinating world of Peaking for Competition. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Peaking
What is Peaking?
Definition: Timing training for maximum strength on competition day
When experts study peaking, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding peaking helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Peaking is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Taper
What is Taper?
Definition: Reducing training volume before competition
The concept of taper has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about taper, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about taper every day.
Key Point: Taper is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Opener
What is Opener?
Definition: First attempt weight in competition
To fully appreciate opener, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of opener in different contexts around you.
Key Point: Opener is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Supercompensation
What is Supercompensation?
Definition: Temporary strength increase after fatigue dissipates
Understanding supercompensation helps us make sense of many processes that affect our daily lives. Experts use their knowledge of supercompensation to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Supercompensation is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Accumulation
What is Accumulation?
Definition: Training phase emphasizing volume
The study of accumulation reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Accumulation is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Intensification
What is Intensification?
Definition: Training phase emphasizing heavy weights
When experts study intensification, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding intensification helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Intensification is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Peaking Strategies and Taper
PERIODIZATION leads to peaking. ACCUMULATION PHASE (8-12 weeks out): higher volume, moderate intensity, building work capacity. INTENSIFICATION PHASE (4-8 weeks out): reduce volume, increase intensity, practice heavier singles. REALIZATION/TAPER (1-2 weeks out): dramatically reduce volume while maintaining intensity, allow fatigue to dissipate. THE TAPER: typically 7-14 days, reduce volume by 40-60% while keeping some heavy singles to stay sharp. Final heavy session usually 5-10 days before meet. DELOAD WEEK: very light work or rest in final 5-7 days. OPENERS: should be weights you can hit for triples on a bad day—approximately 90% of expected max. Practice openers 2-3 weeks out. ATTEMPT SELECTION: opener 90%, second 96-98%, third 100-103%. Adjust based on how previous attempts feel. COMPETITION DAY: warm up progressively, don't rush, save energy. First warm-up lifts should start 30-45 minutes before first attempt. SUPERCOMPENSATION occurs when training stress is removed—strength temporarily increases above baseline. Timing this for competition day is the goal of peaking.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Elite powerlifters often report feeling "weaker" in the gym during peak week due to fatigue dissipating. This is normal—the strength shows up on meet day, not in training!
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Peaking | Timing training for maximum strength on competition day |
| Taper | Reducing training volume before competition |
| Opener | First attempt weight in competition |
| Supercompensation | Temporary strength increase after fatigue dissipates |
| Accumulation | Training phase emphasizing volume |
| Intensification | Training phase emphasizing heavy weights |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Peaking means and give an example of why it is important.
In your own words, explain what Taper means and give an example of why it is important.
In your own words, explain what Opener means and give an example of why it is important.
In your own words, explain what Supercompensation means and give an example of why it is important.
In your own words, explain what Accumulation means and give an example of why it is important.
Summary
In this module, we explored Peaking for Competition. We learned about peaking, taper, opener, supercompensation, accumulation, intensification. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
8 Accessory Exercises
Selecting and programming accessory movements to build strength and address weaknesses.
30m
Accessory Exercises
Selecting and programming accessory movements to build strength and address weaknesses.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Accessory Exercise
- Define and explain Weak Point
- Define and explain Pause Variation
- Define and explain Deficit Work
- Define and explain Block Pull
- Define and explain Close Grip Bench
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Accessory exercises support the main lifts by building muscle, strengthening weak points, and preventing injury. Smart accessory selection addresses individual weaknesses.
In this module, we will explore the fascinating world of Accessory Exercises. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Accessory Exercise
What is Accessory Exercise?
Definition: Supplemental movement supporting main lifts
When experts study accessory exercise, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding accessory exercise helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Accessory Exercise is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Weak Point
What is Weak Point?
Definition: Position in lift where failure typically occurs
The concept of weak point has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about weak point, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about weak point every day.
Key Point: Weak Point is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Pause Variation
What is Pause Variation?
Definition: Stopping motion at specific point to build strength
To fully appreciate pause variation, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of pause variation in different contexts around you.
Key Point: Pause Variation is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Deficit Work
What is Deficit Work?
Definition: Increasing range of motion by standing on platform
Understanding deficit work helps us make sense of many processes that affect our daily lives. Experts use their knowledge of deficit work to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Deficit Work is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Block Pull
What is Block Pull?
Definition: Deadlift from elevated starting position
The study of block pull reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Block Pull is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Close Grip Bench
What is Close Grip Bench?
Definition: Bench press with hands closer together for triceps
When experts study close grip bench, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding close grip bench helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Close Grip Bench is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Accessory Exercise Selection
SQUAT ACCESSORIES by weakness: WEAK OFF BOTTOM—pause squats, tempo squats, leg press. WEAK AT PARALLEL/STICKING POINT—pin squats, box squats, front squats. FORWARD LEAN—front squats, leg press, goblet squats. KNEE CAVE—banded squats, hip abduction, single-leg work. GENERAL SQUAT STRENGTH—leg press, hack squat, lunges, leg curls. BENCH ACCESSORIES by weakness: WEAK OFF CHEST—pause bench, Spoto press, wide grip bench. WEAK AT LOCKOUT—close grip bench, board press, floor press, tricep extensions. SHOULDER ISSUES—dumbbell press, incline press, face pulls. GENERAL BENCH STRENGTH—overhead press, dumbbell press, rows, tricep work. DEADLIFT ACCESSORIES by weakness: WEAK OFF FLOOR—deficit deadlifts, pause deadlifts, leg press. WEAK AT LOCKOUT—block pulls, rack pulls, Romanian deadlifts, hip thrusts. BACK ROUNDING—good mornings, back extensions, front squats. GRIP—farmer carries, static holds, fat grip work. PROGRAMMING: accessories typically follow main lifts, 2-4 exercises per session, 3-4 sets of 8-15 reps. Higher rep ranges build muscle and joint health while sparing recovery for heavy main lifts.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? The Spoto Press (named after Eric Spoto, former bench world record holder) involves stopping the bar 1-2 inches above the chest—it builds tremendous control and strength off the chest!
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Accessory Exercise | Supplemental movement supporting main lifts |
| Weak Point | Position in lift where failure typically occurs |
| Pause Variation | Stopping motion at specific point to build strength |
| Deficit Work | Increasing range of motion by standing on platform |
| Block Pull | Deadlift from elevated starting position |
| Close Grip Bench | Bench press with hands closer together for triceps |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Accessory Exercise means and give an example of why it is important.
In your own words, explain what Weak Point means and give an example of why it is important.
In your own words, explain what Pause Variation means and give an example of why it is important.
In your own words, explain what Deficit Work means and give an example of why it is important.
In your own words, explain what Block Pull means and give an example of why it is important.
Summary
In this module, we explored Accessory Exercises. We learned about accessory exercise, weak point, pause variation, deficit work, block pull, close grip bench. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
9 Programming for Powerlifters
Designing effective training programs to build strength over time.
30m
Programming for Powerlifters
Designing effective training programs to build strength over time.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Progressive Overload
- Define and explain Periodization
- Define and explain RPE
- Define and explain Volume
- Define and explain Intensity
- Define and explain Deload
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Effective programming balances training stress with recovery to drive adaptation. Understanding programming principles allows you to follow, modify, or create programs suited to your needs.
In this module, we will explore the fascinating world of Programming for Powerlifters. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Progressive Overload
What is Progressive Overload?
Definition: Gradually increasing training demands over time
When experts study progressive overload, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding progressive overload helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Progressive Overload is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Periodization
What is Periodization?
Definition: Organizing training into phases with specific goals
The concept of periodization has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about periodization, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about periodization every day.
Key Point: Periodization is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
RPE
What is RPE?
Definition: Rate of Perceived Exertion for autoregulation
To fully appreciate rpe, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of rpe in different contexts around you.
Key Point: RPE is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Volume
What is Volume?
Definition: Total amount of work (sets times reps times load)
Understanding volume helps us make sense of many processes that affect our daily lives. Experts use their knowledge of volume to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Volume is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Intensity
What is Intensity?
Definition: Weight relative to maximum (percentage of 1RM)
The study of intensity reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Intensity is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Deload
What is Deload?
Definition: Planned reduction in training stress for recovery
When experts study deload, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding deload helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Deload is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Programming Principles and Methods
KEY VARIABLES: FREQUENCY (sessions per week per lift, typically 2-4), INTENSITY (percentage of 1RM), VOLUME (sets × reps × load), and EXERCISE SELECTION. PROGRESSIVE OVERLOAD: gradually increase demands over time—add weight, reps, or sets. LINEAR PERIODIZATION: start with higher volume/lower intensity, progress to lower volume/higher intensity leading to competition. BLOCK PERIODIZATION: distinct training phases (hypertrophy → strength → peaking) with specific goals. DAILY UNDULATING PERIODIZATION (DUP): varies intensity/volume within a week (heavy day, moderate day, light day). CONJUGATE METHOD: rotates main lift variations while training max effort and dynamic effort on separate days. POPULAR PROGRAMS: Starting Strength/5×5 (beginners), 5/3/1 (intermediate), Sheiko (advanced volume), Calgary Barbell (modern peaking). RPE (Rate of Perceived Exertion) TRAINING: uses subjective effort scale (RPE 8 = 2 reps left in tank) instead of percentages—allows autoregulation. DELOAD WEEKS: every 3-6 weeks, reduce volume 40-60% to allow recovery and adaptation. Training age and recovery capacity (sleep, nutrition, stress) determine appropriate program complexity and volume.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Boris Sheiko's programs are legendary for their high volume—some advanced lifters do over 30 working sets per session! His athletes have won numerous world championships and set countless records.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Progressive Overload | Gradually increasing training demands over time |
| Periodization | Organizing training into phases with specific goals |
| RPE | Rate of Perceived Exertion for autoregulation |
| Volume | Total amount of work (sets times reps times load) |
| Intensity | Weight relative to maximum (percentage of 1RM) |
| Deload | Planned reduction in training stress for recovery |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Progressive Overload means and give an example of why it is important.
In your own words, explain what Periodization means and give an example of why it is important.
In your own words, explain what RPE means and give an example of why it is important.
In your own words, explain what Volume means and give an example of why it is important.
In your own words, explain what Intensity means and give an example of why it is important.
Summary
In this module, we explored Programming for Powerlifters. We learned about progressive overload, periodization, rpe, volume, intensity, deload. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
10 Weight Classes and Cutting
Understanding weight class strategy and safe methods for making weight.
30m
Weight Classes and Cutting
Understanding weight class strategy and safe methods for making weight.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Weight Class
- Define and explain Water Cut
- Define and explain Walk-Around Weight
- Define and explain Rehydration
- Define and explain 24-Hour Weigh-In
- Define and explain Sodium Loading
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Competing in the right weight class can significantly impact competitive success. Understanding water manipulation and recovery strategies ensures you perform at your best.
In this module, we will explore the fascinating world of Weight Classes and Cutting. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Weight Class
What is Weight Class?
Definition: Competition division based on body weight
When experts study weight class, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding weight class helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Weight Class is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Water Cut
What is Water Cut?
Definition: Temporary weight reduction through dehydration
The concept of water cut has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about water cut, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about water cut every day.
Key Point: Water Cut is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Walk-Around Weight
What is Walk-Around Weight?
Definition: Natural body weight outside competition prep
To fully appreciate walk-around weight, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of walk-around weight in different contexts around you.
Key Point: Walk-Around Weight is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Rehydration
What is Rehydration?
Definition: Restoring fluid levels after weigh-in
Understanding rehydration helps us make sense of many processes that affect our daily lives. Experts use their knowledge of rehydration to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Rehydration is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
24-Hour Weigh-In
What is 24-Hour Weigh-In?
Definition: Weigh-in held day before competition
The study of 24-hour weigh-in reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: 24-Hour Weigh-In is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Sodium Loading
What is Sodium Loading?
Definition: Increasing sodium before cutting to manipulate water
When experts study sodium loading, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding sodium loading helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Sodium Loading is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Weight Management and Water Cutting
IPF WEIGHT CLASSES (kg): Men—53, 59, 66, 74, 83, 93, 105, 120, 120+. Women—43, 47, 52, 57, 63, 69, 76, 84, 84+. CHOOSING A CLASS: compete at a weight where you're strong but not depleted. Generally, lighter classes require lower body fat, heavier classes favor muscle mass. WALK-AROUND WEIGHT vs COMPETITION WEIGHT: most lifters weigh 3-8% above class limit normally. WATER CUTTING: temporary reduction through dehydration—NOT fat loss. Safe range is typically 3-5% body weight. Methods: sodium loading then cutting, reducing water intake, hot baths/saunas. TIMING: with 2-hour weigh-ins, aggressive cuts are risky; with 24-hour weigh-ins, larger cuts (5-8%) are possible with proper rehydration. REHYDRATION PROTOCOL: immediately after weigh-in, consume electrolyte drinks (sodium, potassium), easily digestible carbs, and continue drinking until lifting. RISKS: excessive cutting impairs strength, cognition, and recovery. Cuts over 5-8% require experience and careful planning. LONG-TERM STRATEGY: slowly gain or cut body weight over months to compete in optimal class rather than relying on large water cuts. Competition performance matters more than a number on the scale.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Some elite lifters cut up to 10% body weight for 24-hour weigh-ins! This requires precise protocols, IV rehydration (where legal), and can take 18-24 hours to recover strength.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Weight Class | Competition division based on body weight |
| Water Cut | Temporary weight reduction through dehydration |
| Walk-Around Weight | Natural body weight outside competition prep |
| Rehydration | Restoring fluid levels after weigh-in |
| 24-Hour Weigh-In | Weigh-in held day before competition |
| Sodium Loading | Increasing sodium before cutting to manipulate water |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Weight Class means and give an example of why it is important.
In your own words, explain what Water Cut means and give an example of why it is important.
In your own words, explain what Walk-Around Weight means and give an example of why it is important.
In your own words, explain what Rehydration means and give an example of why it is important.
In your own words, explain what 24-Hour Weigh-In means and give an example of why it is important.
Summary
In this module, we explored Weight Classes and Cutting. We learned about weight class, water cut, walk-around weight, rehydration, 24-hour weigh-in, sodium loading. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
11 Equipment and Gear
Understanding powerlifting equipment, from essential items to competition-approved gear.
30m
Equipment and Gear
Understanding powerlifting equipment, from essential items to competition-approved gear.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Raw/Classic
- Define and explain Equipped
- Define and explain Lifting Belt
- Define and explain Knee Sleeves
- Define and explain Squat Shoes
- Define and explain Approved List
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
The right equipment enhances safety and performance. Understanding what's allowed in competition and how to use equipment properly is essential for every powerlifter.
In this module, we will explore the fascinating world of Equipment and Gear. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Raw/Classic
What is Raw/Classic?
Definition: Competition without supportive suits or shirts
When experts study raw/classic, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding raw/classic helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Raw/Classic is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Equipped
What is Equipped?
Definition: Competition with supportive suits and shirts
The concept of equipped has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about equipped, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about equipped every day.
Key Point: Equipped is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Lifting Belt
What is Lifting Belt?
Definition: Thick belt for core bracing and support
To fully appreciate lifting belt, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of lifting belt in different contexts around you.
Key Point: Lifting Belt is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Knee Sleeves
What is Knee Sleeves?
Definition: Neoprene sleeves for warmth and mild support
Understanding knee sleeves helps us make sense of many processes that affect our daily lives. Experts use their knowledge of knee sleeves to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Knee Sleeves is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Squat Shoes
What is Squat Shoes?
Definition: Shoes with raised heel for squat mobility
The study of squat shoes reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Squat Shoes is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Approved List
What is Approved List?
Definition: Federation list of legal equipment brands
When experts study approved list, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding approved list helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Approved List is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Powerlifting Equipment Guide
RAW VS EQUIPPED: RAW (Classic) uses only a belt, wrist wraps, and knee sleeves. EQUIPPED allows squat suits, bench shirts, and knee wraps that add significant weight to lifts. BELT: 10mm or 13mm thick, typically 4 inches wide, leather or lever. Increases intra-abdominal pressure for core stability. Should be tight enough to brace against but allow breathing. WRIST WRAPS: stabilize wrists during squat and bench. Longer wraps (24"+) offer more support. Maximum competition length varies by federation. KNEE SLEEVES: 7mm neoprene sleeves provide warmth and mild rebound. Must be on IPF approved list. Cannot be turned inside out or stacked. SINGLET: required competition attire—one-piece, fitted, covers shoulders and upper legs. DEADLIFT SLIPPERS/SHOES: flat, thin-soled shoes or slippers minimize distance bar travels. SQUAT SHOES: raised heel (typically 0.75-1") aids ankle mobility for upright torso. CHALK: magnesium carbonate for grip—essential for deadlift, useful for squat and bench. AMMONIA/SMELLING SALTS: stimulant used before heavy attempts to increase alertness (not allowed in all federations). COMPETITION EQUIPMENT CHECK: all gear must be on federation approved list and inspected before lifting.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Multi-ply squat suits can add over 200 kg to a squat! The current all-time equipped squat record is over 595 kg (1,311 lbs), compared to about 490 kg for raw.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Raw/Classic | Competition without supportive suits or shirts |
| Equipped | Competition with supportive suits and shirts |
| Lifting Belt | Thick belt for core bracing and support |
| Knee Sleeves | Neoprene sleeves for warmth and mild support |
| Squat Shoes | Shoes with raised heel for squat mobility |
| Approved List | Federation list of legal equipment brands |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Raw/Classic means and give an example of why it is important.
In your own words, explain what Equipped means and give an example of why it is important.
In your own words, explain what Lifting Belt means and give an example of why it is important.
In your own words, explain what Knee Sleeves means and give an example of why it is important.
In your own words, explain what Squat Shoes means and give an example of why it is important.
Summary
In this module, we explored Equipment and Gear. We learned about raw/classic, equipped, lifting belt, knee sleeves, squat shoes, approved list. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
12 Mental Preparation
Developing the mental skills and strategies for peak performance in competition.
30m
Mental Preparation
Developing the mental skills and strategies for peak performance in competition.
Learning Objectives
By the end of this module, you will be able to:
- Define and explain Pre-Lift Routine
- Define and explain Visualization
- Define and explain Arousal Management
- Define and explain Focus Cue
- Define and explain Process Goal
- Define and explain Competition Anxiety
- Apply these concepts to real-world examples and scenarios
- Analyze and compare the key concepts presented in this module
Introduction
Powerlifting is as much a mental sport as physical. The ability to stay focused, manage nerves, and execute under pressure often separates successful lifters from the rest.
In this module, we will explore the fascinating world of Mental Preparation. You will discover key concepts that form the foundation of this subject. Each concept builds on the previous one, so pay close attention and take notes as you go. By the end, you'll have a solid understanding of this important topic.
This topic is essential for understanding how the subject works and how experts organize their knowledge. Let's dive in and discover what makes this subject so important!
Pre-Lift Routine
What is Pre-Lift Routine?
Definition: Consistent ritual performed before each lift
When experts study pre-lift routine, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding pre-lift routine helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Pre-Lift Routine is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Visualization
What is Visualization?
Definition: Mental rehearsal of successful performance
The concept of visualization has been studied for many decades, leading to groundbreaking discoveries. Research in this area continues to advance our understanding at every scale. By learning about visualization, you are building a strong foundation that will support your studies in more advanced topics. Experts around the world work to uncover new insights about visualization every day.
Key Point: Visualization is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Arousal Management
What is Arousal Management?
Definition: Controlling energy level for optimal performance
To fully appreciate arousal management, it helps to consider how it works in real-world applications. This universal nature is what makes it such a fundamental concept in this field. As you learn more, try to identify examples of arousal management in different contexts around you.
Key Point: Arousal Management is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Focus Cue
What is Focus Cue?
Definition: Simple verbal trigger for technique execution
Understanding focus cue helps us make sense of many processes that affect our daily lives. Experts use their knowledge of focus cue to solve problems, develop new solutions, and improve outcomes. This concept has practical applications that go far beyond the classroom.
Key Point: Focus Cue is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Process Goal
What is Process Goal?
Definition: Controllable objective focused on execution
The study of process goal reveals the elegant complexity of how things work. Each new discovery opens doors to understanding other aspects and how knowledge in this field has evolved over time. As you explore this concept, try to connect it with what you already know — you'll find that everything is interconnected in beautiful and surprising ways.
Key Point: Process Goal is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
Competition Anxiety
What is Competition Anxiety?
Definition: Nervousness before or during competition
When experts study competition anxiety, they discover fascinating details about how systems work. This concept connects to many aspects of the subject that researchers investigate every day. Understanding competition anxiety helps us see the bigger picture. Think about everyday examples to deepen your understanding — you might be surprised how often you encounter this concept in the world around you.
Key Point: Competition Anxiety is a fundamental concept that you will encounter throughout your studies. Make sure you can explain it in your own words!
🔬 Deep Dive: Mental Skills for Powerlifting
PRE-LIFT ROUTINE: develop consistent ritual before each lift—same setup, same cues, same breathing pattern. Routines create automatic execution and reduce anxiety. VISUALIZATION: mentally rehearse successful lifts—see the setup, feel the weight, experience completing the lift. Do this in training and before competition. AROUSAL MANAGEMENT: some lifts benefit from high arousal (deadlift), others from calm focus (bench). Learn your optimal state and how to achieve it. FOCUS CUES: simple verbal cues that trigger proper technique—"chest up," "drive," "squeeze." Use only 1-2 cues per lift. HANDLING MISSED LIFTS: don't dwell on failures; analyze, adjust, and move on. The next lift is what matters. COMPETITION ANXIETY: some nervousness is normal and helpful—it sharpens focus. Excessive anxiety requires management: breathing techniques, positive self-talk, trusted routines. GOAL SETTING: set outcome goals (total, placing) and process goals (hit depth, follow commands). Process goals are controllable. BETWEEN ATTEMPTS: stay warm, hydrated, and focused. Avoid excessive celebration or devastation after individual lifts. TRUST YOUR TRAINING: competition is not the time for technique changes—trust the work you've done and execute.
This is an advanced topic that goes beyond the core material, but understanding it will give you a deeper appreciation of the subject. Researchers continue to study this area, and new discoveries are being made all the time.
Did You Know? Many elite lifters use "power poses" or specific music before big lifts. Research suggests these rituals work not because of magic, but because they trigger learned states of focus and confidence.
Key Concepts at a Glance
| Concept | Definition |
|---|---|
| Pre-Lift Routine | Consistent ritual performed before each lift |
| Visualization | Mental rehearsal of successful performance |
| Arousal Management | Controlling energy level for optimal performance |
| Focus Cue | Simple verbal trigger for technique execution |
| Process Goal | Controllable objective focused on execution |
| Competition Anxiety | Nervousness before or during competition |
Comprehension Questions
Test your understanding by answering these questions:
In your own words, explain what Pre-Lift Routine means and give an example of why it is important.
In your own words, explain what Visualization means and give an example of why it is important.
In your own words, explain what Arousal Management means and give an example of why it is important.
In your own words, explain what Focus Cue means and give an example of why it is important.
In your own words, explain what Process Goal means and give an example of why it is important.
Summary
In this module, we explored Mental Preparation. We learned about pre-lift routine, visualization, arousal management, focus cue, process goal, competition anxiety. Each of these concepts plays a crucial role in understanding the broader topic. Remember that these ideas are building blocks — each module connects to the next, helping you build a complete picture. Keep reviewing these concepts and you'll be well prepared for what comes next!
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