Written by Team Juggernaut
An effective Powerlifting program develops strength and technical prowess and allows the athlete to express these qualities during competition. The ability to create this type of program hinges upon the coach’s ability to manipulate the Scientific Principles of Strength Training while maintaining a close eye on the athlete’s progress and making artful adjustments along the way.
First, lets get introduced to the seven Scientific Principles of Strength Training which will create the framework within which all program design decisions are made.
One of the more clever concepts we apply to help our intermediate and advanced athletes, along with athletes who may have diminished recovery capacity because of age or stressors beyond training, to continue making progress is Undulating Periodization. These strategies help athletes better manage fatigue around heavy training and create more predictability in performance.
While the bigger theoretical aspects of powerlifting are important to creating effective training, strategically selecting and progressing weights is one of the most practically important parts of being successful.
How can you determine your/your athlete’s MRV? While it will still be an individualized process of trial and error, the system in this video will help you find better starting points based on known variables.
How many days per week should you squat/bench/deadlift? Finding the right training frequency for you means satisfying the Principle of SRA and its many different facets.
Directed Adaptation and Adaptive Resistance are two important training concepts that will relate to your exercise selection in regards to specificity, variation and phase potentiation. Learn what they are and how to strategically apply them.
