Schedule of Programming for a Powerlifting Meet?

Asked by: Mark Austin

How do you structure a powerlifting program?

Like any training you should do a pre-exercise screening appraisal to:

1. Find your starting point,
2. Set a realistic goal.
3. Find the appropriate amount of training days.
4. Determine the style of training.
5. Identify any postural abnormalities that may affect your technique.

What should a powerlifting program look like?

Any powerlifting program will need to incorporate high levels of intensity in the squat, bench press, and deadlift.



High Intensity

• – Sub-Maximal Intensity: Less than 50% of 1RM.
• – Low intensity: 50-65% of 1RM.
• – Moderate intensity: 65-85% of 1RM.
• – High intensity: 85-100% of 1RM.

How do you program a powerlifting peak?

And not being able to sustain that during the peaking phase generally speaking people will be able to do hard lifting in a lift one to three times a week on average which.

How long should you train for a powerlifting meet?

A five- to eight-week gradual peaking program is sufficient for most lifters. Just make sure to taper volume as you get closer to the meet. Doing lots of assistance work and extra volume doesn’t have any place in your final two to three weeks of training.

What programs do powerlifters use?

Best Powerlifting Programs:

• Kizen 12 Week Powerlifting Peaking Program.
• nSuns Programs.
• Jim Wendler 5/3/1 Programs.
• Calgary Barbell 16 and 8 Week Programs.
• Sheiko Programs.
• Candito 6 Week Program.
• Juggernaut Method Base Template.
• Greg Nuckols 28 Programs.

How do I program my lifts?

There are multiple ways to progress, but the two most common are increasing the reps and/or weight you’re lifting. Here’s a simple example: Say, you’re curling a barbell for three sets of 10 reps with 60 pounds. During your next workout, do three sets of 11 reps. Then, do three sets of 12 reps and then 13 reps.

What is the best periodization for powerlifting?

When you need to change things up in your powerlifting workouts, periodization is the best way to do it. By following a periodization-style macro-level or long-term workout program, every week will be different.



Classic Powerlifting:

• Squats: 4 x 12 – 15.
• Deadlifts: 3 x 12 – 15.
• Bench Presses: 4 x 12 – 15.

How many hours do powerlifters train?

Powerlifters train on average 2 hours per day, including warm-ups. If powerlifters train more frequently or do an easier session, they train for 1-1.5 hour per day. If powerlifters train less frequently or do a harder session, they may train up to 3 hours a day.

Do powerlifters do push ups?

The other thing I often see is people just dropping their head down leaving their butt up in the air. But that's not a push-up either yeah.

Should you Deload before a powerlifting meet?

Ultimately, there is no right or wrong time to stop lifting weights before a powerlifting contest. If it’s your first meet, plan a mock contest, where you replicate what you’ll do on the day, but in the gym with your training partners — around eight to 10 weeks and try one of the methods of resting or deloading.

How long should you rest after a powerlifting meet?

5 days seems to be the sweet spot right now, and this is for RAW lifters. Our multi ply lifters take more time off than the raw. They do take a full week, and if they feel the need it, more.

What is a respectable powerlifting total?

A 1200 pound 3-lift total (bench press, squats and deadlifts) is more than 95% of gym rats will ever accomplish. A 1500 pound 3-lift total is a huge accomplishment, and will be hard to beat at most local, natural powerlifting meets.

How rare is a 405 bench press?

Male Standards

Who is the strongest natural powerlifter?

Hall, who claims God as his coach, is known as the “World’s Strongest Drug-Free Man”. He has been highly decorated as one of the leading anti-drug role models in the United States.



Mike Hall (powerlifter)