Re: Theoretical Powerlifting Question

In article <l0lm22pijovi0h0i1a3kjg08d3hiqg01i8@xxxxxxx>,
John Hanson <jhanson@xxxxxxxxxxxxxxxxx> wrote:


I try to follow that training regimen. Which brings up a question.
I've been squatting Monday, heavy benching on Wednesday, deadlifting
on Friday and a short speed bench workout on Sunday. The rest of my
teammates do a two week cycle going M-squat, W-bench, F-deadlift,
M-bench, W-squat, F-light bench, light assistance and repeat the
following Monday. Anywho, every 4th week I do the second part of
their workout which is then my light week.

So, my next light week will be the week of the 10th. That gives me
two more heavy weeks going into meet week which will be just going to
my openers in the squat and deadlift on Monday and maybe 3-4 sets of
8-10 in the bench on Wednesday. Is there anything you'd change about
this plan?

I wouldn't do the heavy deadlift workout the friday of the second heavy
week. I'd go to your opener on the first week in the deadlift and then
just do speed/technique work on the second. But other than that, I'd do
pretty much what you suggest.



Training could be anywhere from 3 days per week to 6 days per week and
multiple training sessions per day would make a lot of sense no matter
how many days per week are trained. Systematic restoration methods also
would be built into the training means - including contrast baths,
lighter workouts, massage and possibly electrostimulation. Overall the
emphasis would be on increasing work capacity, so over time the number
of training sessions would increase until somewhere near capacity was
met.

Obviously if you are anything but a superheavy keeping body fat levels
in the low double digits makes sense. You would want a nutrition plan
that matches the overall training plan. The _average_ hours of sleep for
the American Olympic team at Atlanta was 9 hours per night and most of
them also napped for an hout or two in the afternoon. This would also
make sense as the overall work capacity increased the need for more rest
would also increase.

That makes sense. Would you ever want to add more fat in the off
season to help protect the joints? I've now known a couple of guys
who lift big weights who've dropped a great deal of weight and bodyfat
(one got into boxing) and they both said their joints really bothered
them as the fat came off.

I think the mechanism there is that they get used to the cushioning of
the fat and their joints adapt to that. When it isn't there they have a
greater range of motion and then their joints no longer have the
cushion. I wouldn't get fat between meets and I'd do ROM exercises aimed
at joint health - particularly the knees and shoulders. I wish I'd paid
more attention to my shoulders when I was powerlifting.

I kind of like these 'windmills' for the shoulders.

http://jva.ontariostrongman.ca/WINDMILLS.htm

Bottom line is high levels of fat aren't necessary for joint health.
Especially if you have large muscles.

--
Keith
.

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