Realistic Powerlifting
by Mike Tuchscherer

For a Powerlifter, I write a lot (sometimes too much). I make lots of posts on my website and write articles too. Many of these are centered around the principles of strength training. And that's a good thing in my opinion - principles help guide your programming and the rest of your training system as well. But sometimes it can be very difficult to apply principles to your training. So here's a short list of practical things you can start doing now that will help you in Powerlifting.

1.Keep a training log

Many already do this, but some do not. Keeping a training log is a very good way to learn from your training mistakes. There are all manners of ways to keep a training log. Many just write down their workouts in a notebook. Even something this simple can be very useful when re-attacking problem spots and the more detailed the log, the more helpful it is likely to be. At Reactive Training Systems, we're working on the Cadillac of training logs. This log will compile all of your relevant training numbers in terms of volume, intensity, and even give you an indication of how much stress the workout caused. You can then use that information to refine your training over time. The idea is that you will develop the best training possible that is custom built for you. You can find more information on this free training innovation by visiting www.ReactiveTrainingSystems.com

2.Use mental cues when lifting

This isn't groundbreaking, but it's important enough to repeat. Refine your technique at all times, then once you find your mechanically sound way of performing the movement, find some mental ques to help keep you on track. It doesn't have to be special - just something you say to yourself that reminds you what to do. I had (and still have) problems keeping my knees out when squatting. I have come up with some things that I say to myself in my mind that helps keep me on track. It takes a lot of effort to do that on every set - being diligent enough to remember them every time. But the payoff is big - improved mechanical efficiency that leads to bigger lifts.

3.Don't forget your heart

Powerlifters by tradition have hated "cardio". The heart is a muscle. What happens if you neglect a muscle? It gets weaker. What would happen if we neglected, say, triceps? Our bench would stagnate at some point. Same thing with the heart. If you neglect training your heart for too long, your progress will stagnate. And when I say "progress", I mean "progress on everything". On the other hand, improved cardiac function will result in a multitude of health benefits, the most interesting being better sleep and improved recovery. This means you'll be able to train heavier and more often with better gains. Yes, good cardiovascular fitness can help you get stronger in your sport! Now I'm not telling you to go out and run a 5k or anything. Start out with just a little more than you currently do. If you don't do anything, start with one or two session a week where you get your heart into the 120-130 beats per minute range and keep it there for 20 minutes. I promise you won't burn muscle and you'll actually get stronger.

4.Do every set the same

From the time you set up to the time you rack the weight, every rep should look the same. This goes from your first warm-up set to your last work set. The only exception I would say is in the beginning, it's good to do some movement with greater range of motion to get warmed up, but you should still do some identical "practice reps" with each weight. This is to help ingrain the movement pattern in your brain so when the weight gets heavy, you keep your form and finish the lift.

5.Obey the law

You should obey most of the laws out there, but the one I'm referring to here is the Law of Individual Differences. By now, most people know about the Law of Individual Differences, but in case you don't here it is in a nutshell: Everyone will respond to training with subtle differences. This is to say that even people who are very similar will respond somewhat differently when they do the same training program. Just to be clear, I don't mean vast differences - a squat program won't make one person a good squatter and another person a marathon runner. I mean the same program may be optimal for one person, but not optimal for another. Because of this, we have to pay attention to these individual differences and address them in training. By all means obey the principles of good training - these seem to be universal. But keep in mind that it will almost certainly require "tweaking" to make it work just right. It can be a long process, but who said Powerlifting was easy?

There you go -- five practical points that you can act on now whether you're planning training, executing training, competing, or reflecting on things. Thanks for reading!

Mike Tuchscherer is the owner of Reactive Training Systems, a company dedicated to individualized physical training. The goal of RTS is to help you become a dominant force in your sport! Learn more by visiting www.ReactiveTrainingSystems.com. Mike himself is an accomplished Powerlifter. He has over 12 years of experience training and researching the best training methods in the world. Mike has competed in raw and single ply competitions. He recently won the Gold medal representing the USA at the 2009 World Games; becoming the first American male to ever win this distinction. His best lifts in IPF competition are a 903 squat, a 644 bench press, an 826 deadlift, and a 2342 total in the 275 pound weight class.

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