Topic: Weightlifting training style for absolute strength.

[ado gruzza]

Hello,

Probably in USA you have a bad idea of powerlifting. Because in your country there are a lot of hardcore federation doing 1/4 squat with some stupid suite with 600kg on the back.

I'm a powerlifting coach. I know that if you ask this guy to do a full back squat they will loose from a regional level middleweight russian weightlifter.
ok, but that's not powerlifting! Powerlifting is a competition with:
full squat
bench press with pause on chest
deadlift.

I know perfectly that the stronger squatter (and probably deadlifter) on the planet are still top olympic lifters.
My question:
How you would organize a 4 days a week powerlifting training (in preparatory period) following what you learn in volume and intensity from weighlifting training?
Thank you

[Chuck Lopez]

looking up anything by Boris Sheiko will be right what you're looking for, he was an assistant under Midedjyev (the Soviet OL coach of the 80's) and adapted their training style to powerlifting, this site has some good resources:

http://www.elitefts.com/sheiko/default.asp

[ado gruzza]

Thank you,
but i'already a huge follower of Sheiko methode.
I'd like to know, if possible, what YOU (or someone that organize weightlifting training on the forum) would organize a triathlon strength training.

[Paul LaDuke]

Have you looked at the Westside Barbell site?  Louie Simmons is a prolific writer and posts a lot of his program design and philosophy on his website.  He is THE GUY in the US for Powerlifting.  I am not sure how much he goes into an overall program design but he does have a lot on the individual lifts and their program training, timing, density, intensity, etc.  There is a ton of info there to read for free.

Hope this helps you out.

[ado gruzza]

Thank you too,
but Luie Simmons athlets probably would not qualify for a regional meet in east europe.
There's too much bodybuilding in that program, too few volume, too few quality work too much pumping junk exercise. I dont like that at all! But thanks for the answer.

I'd like to know from weightlifters.
Thanks for the reply

[Craig Vandeweghe]

In weightlifting there is 2 main ideas for training the Bulgarian and Russian systems. In a nut shell the Bulgarian system is training low reps (1-2) with over 90% all the time and the Russian is varying reps and varying percents from workout to workout. The Russian system will follow a percentage cycle building up to compete at the end while the Bulgarian system has lifters always ready to compete.

With weightlifting it really doesn't matter which way you go, just stick to one method. Weightlifting training is way different from powerlifting, weightlifter's lift every weight at full speed to build speed and strength.

Hope this helps a little.

[David Woodhouse]

In weightlifting there is 2 main ideas for training the Bulgarian and Russian systems. In a nut shell the Bulgarian system is training low reps (1-2) with over 90% all the time and the Russian is varying reps and varying percents from workout to workout. The Russian system will follow a percentage cycle building up to compete at the end while the Bulgarian system has lifters always ready to compete.

With weightlifting it really doesn't matter which way you go, just stick to one method. Weightlifting training is way different from powerlifting, weightlifter's lift every weight at full speed to build speed and strength.

Hope this helps a little.

As I understand it, there are several general differences between squatting approaches taken by powerlifters and weightlifters. Powerlifters tend to employ a lower training frequency (1 or 2 per week), significant volumes of 'assistance' work and often use assistive clothing (wraps, suit, belt etc). The 'equipment' (and reduced range of movement) permits higher absolute loads but necessitates longer recovery periods. Assistance exercises (e.g. hypers, GHR, knee extensions/curls, leg press, lunges etc) are generally performed in body building rep ranges which increases muscle damage and again increase the need for recovery. Olympic lifters generally squat more regularly, at lower volumes and without the 'padding' of assistance work. I favour the Bulgarian approach which involves a high frequency of squatting at high intensity but for very low volumes (e.g. 70%x2, 80%x2, 92%x2)

[ado gruzza]

Thanks for kind reply!

The idea you have of powerlifting is the (right) idea of most of the US (or western) powerlifting.
And Simmons is a clear exemple of it: too much bodybuilding work with few transfer, half movemente exetera.

Weightlifters squat more often, but they generally squat also more poundi in the same condition.
So let's learn from them!