Powerlifting Basics for Personal Training

Powerlifting Basics for

Personal Training

II

Certified Powerlifting Instructor

Tom DeLong, MA; RSCC*D, CSCS*D

NCCPT Director of Education

NASPOWER and USPA Director of Science Education

Lord Elliott MS; CPT

NASPOWER President

USPA Director of Coaches Certification

Copyright 2015 NCCPT

1st Edition v160916

The National Council of Certified Personal Trainers (NCCPT) has teamed with The National Academy of Strength and Power (NASPOWER) Education System to create a course specific to the training methodologies, scientific principles, and theories as they relate to the sport of powerlifting. The information herein should not be construed as medical care or advice. Participants, and all future clients whom they intend to coach, should seek the medical advice of a qualified physician before engaging in any of the activities presented. The NASPOWER, its subsidiaries, employees, representatives, instructors, venue hosts, and the publishers are not responsible, as a matter of product liability, negligence, or otherwise, for any injury resulting from the material contained herein.

You understand and accept physical training activities can cause injuries and you may be inured. Voluntary participation in these activities requires you must acquire knowledge of protocols involved, and agree to assume any and all risks of bodily injury, whether those risks are known or unknown.

The NCCPT, NASPOWER, and their publishers have made diligent efforts to trace copyright holders for any borrowed materials presented within this manual and have secured licensing agreements based upon those findings. If any other copyrighted material has inadvertently been included, those materials will be immediately replaced upon notice.

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Powerlifting Basics For Personal Training

Code of EthicsNCCPT Code of Ethics

When you order any NCCPT (or NCCPT affiliate) educational or business program, you accept and agree to adhere to the NCCPT Code of Ethics. You hereby certify that the information given to NCCPT is true, complete and correct. You acknowledge if any of this information is later determined to be false, NCCPT reserves the right to revoke any certification or certificate that has been granted by the NCCPT or any of its affiliates. You further acknowledge that NCCPT certification or certificate does not certify or in any way guarantee the quality of your work as an NCCPT-certified professional. You therefore agree to indemnify and hold harmless NCCPT, its officers, directors and staff from any claims due to negligent acts, omissions, or faulty advice that you may give to clients as a NCCPT certified professional. You further recognize that NCCPT is not responsible for any actions or damages incurred or taken by any person arising out of your work, intentions or actions as a NCCPT certified professional.

As an NCCPT Certified Fitness Professional you must recognize the importance of a set standard and scope of professional and ethical conduct in providing training services to clientele and the general public. Professional and ethical concerns or issues arise when professionalism and ethics are either not known or not fully understood. The NCCPT Code of Ethics represents a professional standard that must be upheld at all times when performing the duties of a fitness professional.

Certified Fitness Professionals:

1) Act with integrity in any relationship with their clients by providing the highest level of professional fitness training services based on objective and unbiased re-search and scientific information in accordance with local, state and federal laws.

2) Act with integrity in relationship with colleagues, fellow employees and other health care professionals. They should respect the rights, opinions and decisions of other certified fit-ness professionals and never solicit business from another professionals’ clients or students.

3) Ensure a safe and enjoyable training environment through sig-nificant and suitably challenging programming.

4) Distinguish between personal convictions or opinions and professional duties and re-sponsibilities and not allow personal beliefs and biases to interfere with the greater goals of the clients’ health, fitness and performance. A fitness professional must not sexually, psychologically or econom-ically exploit their relationship with a client, supervisor, student, employee or colleague.

5) Fitness professionals should always keep the client’s or students’ best interests first, not those which merely advance a fitness professional’s private and personal interest or gain.

6) Refer clients or students to appropriately qualified professionals when the cli-ent or student’s need is greater than the trainer’s knowledge or abilities.

7) Keep abreast of the new developments, concepts and practices by actively researching

and learning on a daily basis in order to promote professional excellence.

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8) Respect a client or student’s right to privacy. Maintain the confidentiality of person-al client or student information and written records. Conversations, behavior, personal life and in some cases personal identity should be kept confidential. The focus should be on the business relationship and not a client or student’s personal life, except as it affects a person health and fitness goals.

9) Avoid sexually oriented comments or banter and inappropriate physical conduct should be avoided.

10)Provide a non-biased, fair and equal treatment to all individuals and groups both personally and professionally.

11)Use advertisements which promote the primary intent of helping clients or stu-dents make informed judgments, choices or decisions regarding their fitness goals.

12)Maintain an appearance which is clean in a manner consis-tent with good hygiene, safety and commonly accepted good taste.

13)Remain focused when training and be distracted by other people, televisions, computer monitors or cell phones.

Reporting of Conduct Violations

In order to ensure the validity and professional significance of the NCCPT Certification and processes, certified and non-related or non-certified individuals are asked to report concerns regarding ethical or professional miscon-duct by NCCPT Certified Fitness Professionals to the Certification Board’s Ethics and Appeals Committee, for consideration. This will help to ensure the professional fitness practice of NCCPT Certified Fitness Professionals and fair treatment of public members, employers and clientele. The identity of all involved parties whether re-porting ethical or professional misconduct or accused of such misconduct will remain private and undisclosed to any other individual or entity unless legal procedures require such disclosure. Factual evidence must be collected and submitted in order for any disciplinary action to be mandated by the Certification Board.

All responses to the Ethics and Appeals Committee regarding professional and ethical misconduct must be in writing. Correspondences from the Certification Board will also be provided in writing. In the event a disciplinary action is deemed necessary, the accused party or parties will have 30 days to file an appeal to the Ethics and Appeals Committee for consideration. The goal of the Ethics and Appeals Committee is to ensure ethical and professional practice and conduct by setting forth fair and reasonable expectations for NCCPT Certified Fitness Professional and creating an avenue for enforcement of these expectations.

It is the policy of the NCCPT Certification Board that no exam candidate for any certification or certificate be discriminated against based upon race, religion, creed, gender, age, national origin or ethnicity.

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DedicationThis manual is dedicated to the following:

First and foremost, I want to thank my amazing wife Robyn for believing in all my abilities. Every day I am grateful you are in my life. To my daughters Amy and Wendy - You two are just amazing! To 9 Time World Champion Larry Pacifico – thank you so much for helping launch my career in this great sport as well as the strength and conditioning field to become not only a strength coach but a college professor as well. To Dr. Fred Hatfield for showing me how science is so critical in Powerlifting. My last dedication is to Dr. John Garhammer, my mentor and friend. It is because of your guid-ance, teaching, and love of biomechanics I can think and teach as I do.

– Tom DeLong

I dedicate this to my wife Silke and five children Kiana, Ka’Lene, Kalani, Maxwell, and Makoa for your encouragement, love, support, patience and sacrifice. To my dad, Victor, who spent a lifetime training and teaching the disciplines of life and the sport of Powerlifting. This manual is also dedicated to the future of Powerlifting as well as all past, current, coaches, and athletes. To the organizers, directors, operators, spotters, loaders, referees, and families of the powerlifting community, thank you all for your support and dedication for the sport.

– Lord Elliott

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Table of ContentsPowerlifting Basics for Personal Training I

Dedication � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � V1st Edition � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �VIII

2015 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .VIIIPreface � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � IX

Tom DeLong . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IXLord Elliott. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XI

Introduction � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � XIIWhat is Powerlifting? . . . . . . . . . . . . . . . . . . . . . . . . . XII

Purpose of this Certification . . . . . . . . . . . . . . . . . XIIHistory . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XIII

Classes and categories � � � � � � � � � � � � � � � � � � � � � XVAge Categories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XV

Events . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XVBasic Rules for each lift � � � � � � � � � � � � � � � � � � � �XVI

Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XVIBench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .XVIIDeadlift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . XVIII

Training Concepts � � � � � � � � � � � � � � � � � � � � � � � � �XIXPopular Training Methodologies . . . . . . . . . . . . . . . XXSo who’s right/Where do I start? . . . . . . . . . . . . . . XXI

The Basics 1

Technique � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �2DOMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Delayed Onset of Muscle Soreness . . . . . . . . . . . . . . 2Volume of Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Single Set vs. Multi sets . . . . . . . . . . . . . . . . . . . . . . . . . 2Factors Effecting Performance . . . . . . . . . . . . . . . . . . . 3Biomechanical Advantage . . . . . . . . . . . . . . . . . . . . . . . 3

What’s next? � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �13Types of Biomechanical Analysis . . . . . . . . . . . . . . . . 14

Quantitative Analysis . . . . . . . . . . . . . . . . . . . . . . . 14Steps of a Qualitative Biomechanical Analysis (McGinnis, 3rd edition, 2013) . . . . . . . . . . . . . . . . . 16The Nature of Skills (Constraints to a movement) . 18

Conclusion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

Kinesiology 34

Introduction � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �34Overview � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �35

Description of a Machine . . . . . . . . . . . . . . . . . . . . . . 35Kinesiology and Functional Anatomy . . . . . . . . . . . . 38

The Necessity and Importance of Kinesiology . . . 39

The Nature of Kinesiology . . . . . . . . . . . . . . . . . . . 39The Concept of Motion . . . . . . . . . . . . . . . . . . . . . 41

Types of Motion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42The Human Link System . . . . . . . . . . . . . . . . . . . . 44Sagittal Plane/Mediolateral (ML) Axis . . . . . . . . . 47Frontal Plane Basic Movements (About an Anterior-Posterior Axis) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Transverse Plane Basic Movements . . . . . . . . . . . . 49

Nervous System Overview . . . . . . . . . . . . . . . . . . . . . . 72The Structural and Functional Unit of the Nervous System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73The Sensory Division . . . . . . . . . . . . . . . . . . . . . . . 75

Biomechanics 80

Learning Objectives . . . . . . . . . . . . . . . . . . . . . . . . 80Introduction: The Role of Biomechanics � � � � � � � �81

How do we use Biomechanics to Maximize Performance and Minimize Chance of Injury? . . . . . 82The Basics of Biomechanics and Power . . . . . . . . . . . 83

What is Biomechanics? . . . . . . . . . . . . . . . . . . . . . . 85Power Output Basics . . . . . . . . . . . . . . . . . . . . . . . . 89 Basics of Strength. . . . . . . . . . . . . . . . . . . . . . . . . . . . 89Defining the Concept of Physical Fitness. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106Sports-Related Fitness: The Continuum between Health and Skill-Related Fitness. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 108A Model of Physical Fitness. . . . . . . . . . . . . . . . . . 111Second Model of Fitness. . . . . . . . . . . . . . . . . . . . . 113

Exercise Physiology 135

How Does the Body Adapt to Exercise? . . . . . . . . . . 136Exercise and the Systems of the Body . . . . . . . . . . . . 137

The Kinetic Chain . . . . . . . . . . . . . . . . . . . . . . . . 137What is Mechanical Efficiency? . . . . . . . . . . . . . . . . 139

The Muscular System . . . . . . . . . . . . . . . . . . . . . . 140Skeletal Muscle and Related Connective Tissues .141Skeletal Muscle Cells . . . . . . . . . . . . . . . . . . . . . . .141

Wolff’s Law . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 148Metabolism and Energy Systems. . . . . . . . . . . . . . . . 152

Energy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152The Cardiovascular System . . . . . . . . . . . . . . . . . . . 159

The Heart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 159Blood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 160Heart Stimulation . . . . . . . . . . . . . . . . . . . . . . . . . 160What is VO2 max? . . . . . . . . . . . . . . . . . . . . . . . . 162

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Cardiac Output . . . . . . . . . . . . . . . . . . . . . . . . . . . 162Additional Benefits of Aerobic Training . . . . . . . 166Benefits of Cardiovascular Training – Summary .175

Overreaching, Overtraining, and Detraining . . . . . 168The Respiratory System . . . . . . . . . . . . . . . . . . . . 169

Assessment Basics 173

Before beginning this module pleased adhere to this cautionary note: . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .174Our Training Pyramid – Steps for Coaching Success 175

Evaluation of an Activity . . . . . . . . . . . . . . . . . . . .176 Anterior, Lateral, and Posterior Posture Examination Checklists . . . . . . . . . . . . . . . . . . . . 186

Fitness assessments of the trunk . . . . . . . . . . . . . . . . 192Fitness Assessment #3 – Squat Testing . . . . . . . . 202The Physical Qualities that Cannot Be Changed 206Overview of Anthropometry . . . . . . . . . . . . . . . . 207

Conclusions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 225

Technique 229

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 229Observing and Analyzing Exercise Techniques . . . . 230

Understanding the Nature of Skills . . . . . . . . . . . 237The Basic Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . 237

Body Type Differences . . . . . . . . . . . . . . . . . . . . . 237Additional Tests . . . . . . . . . . . . . . . . . . . . . . . . . . 248Conventional Powerlifting Squat (low bar squat) . 251

Lower Body Pulling Movements . . . . . . . . . . . . . . . . 256Conventional Deadlift . . . . . . . . . . . . . . . . . . . . . 256Sumo Deadlift . . . . . . . . . . . . . . . . . . . . . . . . . . . . 258

Upper Body Pushing Movements . . . . . . . . . . . . . . . 261Barbell Flat Bench Press . . . . . . . . . . . . . . . . . . . . 261

Where do you start? . . . . . . . . . . . . . . . . . . . . . . . . . . 263

The Shoulder Girdle . . . . . . . . . . . . . . . . . . . . . . . 263Upper Body Mobility . . . . . . . . . . . . . . . . . . . . . . 264

Program Design 281

Introduction � � � � � � � � � � � � � � � � � � � � � � � � � � � � � � �281Standard Guidelines for Program Design Variables 282

What is a Program? . . . . . . . . . . . . . . . . . . . . . . . 283A Philosophy of Physical Training (The Key Principles of Training)� � � � � � � � � � � � � � � � � � � � � � �284

The Principles of Training . . . . . . . . . . . . . . . . . . 285Strength and Strength Training . . . . . . . . . . . . . . . . 288

The SAID Principle . . . . . . . . . . . . . . . . . . . . . . . 288The Basics of Program (Model) Selection and Individualization . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289

Periodization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 290Progression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 291Acute Program Variables . . . . . . . . . . . . . . . . . . . 292

Developing an Individualized Training Model for a Lifter. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 294

The Continuum of a Training Model . . . . . . . . . 294The Standard Training Flowchart . . . . . . . . . . . . . . 295

Phase I: General physical preparation . . . . . . . . . 297Phase II . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 298Phase III . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 299

Progression of Load . . . . . . . . . . . . . . . . . . . . . . . . . . 299Pyramid Progression . . . . . . . . . . . . . . . . . . . . . . . . . 305

Suggested Warm-up and Stretching Protocols 317

Myofacial Release . . . . . . . . . . . . . . . . . . . . . . . . . . .317

Index 333

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1st Edition 2015The National Council of Certified Personal Trainers (NCCPT) has teamed with The National Academy of Strength and Power (NASPOWER) Education System and the USPA(United States Powerlifting Association) to create a course specific to the training methodologies, scientific principles, and theories as they relate to the sport of powerlifting. The information herein should not be construed as medical care or advice. Participants, and all future clients whom they intend to coach, should seek the medical advice of a qualified physician before engaging in any of the activities presented. The NASPOWER, and USPA, its subsidiaries, employees, representatives, instructors, venue hosts, and the publishers are not responsible, as a matter of product liability, negligence, or otherwise, for any injury resulting from the material contained herein.

You understand and accept physical training activities can cause injuries and you may be inured. Voluntary participation in these activities requires you must acquire knowledge of protocols involved, and agree to assume any and all risks of bodily injury, whether those risks are known or unknown.

The NCCPT, NASPOWER, and the USPA, and their publishers, have made diligent efforts to trace copyright holders for any borrowed materials presented within this manual and have secured licensing agreements based upon those findings. If any other copyrighted material has inadvertently been included, those materials will be immediately replaced upon notice.

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PrefaceTom DeLong Strength training has always been a substantial part of my life starting with my formative years all the way to the present. Up until my late teens, I loved competing in track and field (sprints and long jump). Once my track days ended, I needed something else to fill the void of competing in an activity to display my prowess for speed and strength. As a young boy, I was known for being fairly fast, have the ability to jump high, throw the farthest as well as having an above average capacity for strength. As early as the fifth grade, when most kids could do maybe 10 push-ups, I was blessed with the ability to do 50!! Since then I have always had an interest in becoming strong regardless of the sport or activity I participated in. It was during the early months of 1978, while watching NBC’s Sport’s World, I discovered my true passion. NBC was airing the IPF World Powerlifting Championships and I was glued to the television watching Larry Pacifico (the USA’s multi-world champion) go head to head with Australia’s reigning world champion, Paul Jordan, in the 220 pound division. I became completely captivated with this “new” sport of strength as I watched Mr. Jordan attempt lifts he had never come close to completing. The final outcome was disastrous with Mr. Jordan collapsing under the weight of his last squat attempt and severely injuring himself. Larry dedicated his last squat attempt to Mr. Jordan with a world record attempt going on to win his 7th consecutive world championship. Needless to say I was hooked.

While I had performed strength training to enhance my track performance, this sport struck something deep inside me as if my inner being was overtaken with this desire to become a powerlifter. I joined a local gym and started training. After training for about a year, I was blessed with the opportunity to meet my hero, Larry Pacifico, at my home gym. Sometime after this, Larry thought I possessed some potential as a lifter and asked me if I would like to join the famous Power Elite team. During this transformation I endured much ridicule from those who believed my drive to lift and compete was ridiculous as well as childish. I was told I would never be successful doing this and was actually told “this is all very nice but perhaps it is time to grow up.” Even with this ridicule I ignored it believing I had found my heart’s desire of participating in an activity that brought me more happiness and satisfac-tion than anything else I had ever been involved in – in

essence I found my place in the world and thus began my career as a powerlifter.

I enjoyed much success as a lifter when I served in the Marines winning numerous titles and made it all the way to the state and national levels. It was also during my time in the military my coach introduced me to a book by Dr. Fred Hatfield entitled Powerlifting: A Scientific Approach. This was the next turning point in my career because this book made me realize it wasn’t just enough to follow the current philosophies specific to Powerlifting training, but gave me the internal desire to ask one life altering question – “why” does this work from a scientific point of view? From that point I started reading and studying how the human body was structured, how it functioned, how it changed when imposing stresses upon it, how physics was applied to lifting and movement, and how to design a program specific for improving strength for not only powerlifting but for all performances. This overwhelming passion for knowledge eventually drove me to go back to school and, at the age of 38, obtained a Bachelor of Science in Exercise Science from Ball State University. This still wasn’t enough. I then applied for graduate school in California where, amidst a firestorm within my own life, obtained a Master’s in Kinesiology (focus is on biomechanics of lifting and program design). Also during this time period I started teaching this science to others also interested in learning about strength training at UCLA Extension. This combination of experience as a lifter, supported with the science of mechanics, allowed me to become a full-time strength coach, powerlifting coach, and a collegiate instructor teaching others how science is applied to human performance (most notably Powerlifting and Weightlifting). To this day I still compete not only in the Master’s division but also in the Open divisions as well to challenge myself accordingly. This is coupled with teaching numerous classes in sport science here in the United States, Asia, and Europe as well. I was able to take this love of lifting and turn it into a great career teaching and coaching others about how important science is for improving performance. I turned a dream into a reality that I have never regretted. I now laugh at the skeptics because living one’s dream does make life worth living.

It is this passion and experience that compels me to help all those interested in coaching and competing in the

Tom Delong Inland Empire 1986

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Certified Powerlifting Instructorsport of Powerlifting. While there is excellent information out there for those involved in our sport, what I have noticed is the lack of information to help the novice lifter and coach begin their careers. A substantial portion of the information on training is based on “seasoned and experienced” lifters who have been lifting for quite some time (perhaps years). This information can eventually become useful as lifters and coaches gain experience but our goal here is to facilitate and enhance just where the “novice” can or should begin. If your desire is to become a champion lifter please be forewarned: becoming a cham-pion takes time. Various programs or training systems “claim” to produce substantial success in a short period of time. As a beginner, most anything you do will produce a good percentage of positive change. Nevertheless, this progress will eventually start to slow. This is where your patience will wane. However, education will become your biggest ally particularly science education. This accumulation of knowledge takes years, but a substantial investment in learning the science of training will begin to produce significant results over the course of time.

Therefore, this manual will begin by explaining the basics of powerlifting, then show you a step by step approach to

solidify your knowledge on how the body is put together, how it functions (from a very simplistic point of view) then how to analyze the motions involved in our sport to identify any flaws or weaknesses. This is followed with identifying and using the proper tools to work around or through any deficits to enhance your performance and decrease your risk of injury. Understanding how the body is structured is essential to understanding how it functions properly. Once this is understood, understanding the basics of biomechan-ics, i.e. the application of physics (rigid body mechanics) to the human body to optimize technique for all movements is next. This optimization will maximize overall perfor-mance and, again, minimize the risk of injury. Technique goes hand in hand with physical training – in other words, if you are technically proficient in your movement, your “tactical” (strategic, purposeful, planned) approach to your physical training will be realized for reaching all your long term goals. This is covered in the basics of program design with the emphasis on designing an “individualized” approach to creating your own program based on what is best for you and not a program that is “copied.”

With that said, let us begin this journey…

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Lord ElliottIs strength training really a secret? Is there only one way to strength train? Is there only one way to train for Powerlifting? I remember my first weight set and a decline sit up bench at 9 years old. It was gift from my dad before he left for three years to serve in

Japan in the U.S. Marine Corps. It was a 30 pound set of plastic weights filled with sand and a hollow metal bar. I would perform exercises in a circuit training system following a picture book of illustrations of exercises. My mom would worry that I was lifting too much weight and she was afraid I was going to hurt myself. I started with 10 pounds and by two weeks, lifting 10 pounds was easy and I wanted to be like dad so I added weight. Within 3 weeks, I was already working out with 30 pounds for the squats, bench and deadlifts but the shoulder and arm exercises needed more work. In sixth grade, my best friend had a garage filled with his dad’s weights. I was introduced to my first Joe Weider Muscle Mass supplement powder. Taste was extremely chalky but bearable because I wanted to look huge, for the girls, of course.

My dad would visit home and stay at the Seal Beach Naval Weapons Station while visiting on leave from Japan. I would go to the Base gym with him and watch him train to compete in Powerlifting. I was in awe of the weight he would lift and his 16inch arms (haha, sorry to put you out like this dad). To keep me occupied, he would have

me workout on the machines where I would always try to lift as heavy as I could to be just like dad. Back at my friend’s garage, I continued to work out with new exercises and techniques I learned and I started to get stronger. The summer going into my eighth grade year, my dad was home for good and stationed at the El Toro Marine Corps Base, California. He bought a family membership for us at Family Fitness Center in Huntington Beach, California to exercise together. He was training me at the age of 13 years old to compete at my first Powerlifting competition when I turned 14 at the USPF Jr. California State Powerlifting Championship, Muscle Beach, Venice Beach. At 14 years old and a bodyweight of 138lbs, I broke all the California State records in the 14-15 age group, 148lb weight class with a 352lb squat, 198lb bench press, and a 402lb deadlift. This is how it all began for me.

By understanding the inner workings of how the body adapts to resistance, any Certified Powerlifting Coach can be successful with progressing an athlete to become stronger.

One morning my daughter picked herself up and walked her first few steps. I came home 10 hours later and she was running everywhere. This is how quickly our bodies are able to adapt to coordination and strength training. The secret of strength training and Powerlifting is a great coach who has the skills necessary to apply science to each individual athlete’s style of lifting. There is no secret to strength training, there is no one-way to strength train. LET’S GET STARTED!

USPF Jr Ca. State Championship 1990

USPF Jr Nationals 1992

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IntroductionWhat is Powerlifting?Powerlifting is a strength sport testing absolute or maximum strength. Strength testing for this sport is attributed to three closed chain exercises: squat, bench press, and deadlift. Each lifter has three attempts at each lift with the “best” lift from each category summed to create a “total” amount of weight lifted. The lifter with the highest total lifted wins. There are numerous individual weight classes (Men 114 – Super Heavyweight; Women 97 – Superheavyweight) for both genders. Each federation also has categories for various age group lifters (13 – 80+).

Purpose of this CertificationThose involved in fitness (physical) training are aware many training systems exist. Powerlifting is one type of physical training system. This sport focuses on maximum strength. While many believe it is only for those wishing to compete in this activity, the three movements in powerlifting can be utilized by everyone involved in physi-cal training. These movements (squat, bench, and deadlift) are foundational movements for humans and can be quite effective in building a substantial foundation of strength for everyday activities independent of competing in this sport. However, many believe the lifts used in powerlifting are not applicable or of no use to their fitness goals. The NCCPT’s mission is to educate how to use these move-ments as effective tools for achieving individual fitness goals especially if one wants to increase overall strength.

If you are involved with physical training, you are aware that numerous strength training systems are available. Each system states to be “THE” most comprehensive training program available and has been scientifically proven to bring about the most results regardless of your level of participation. If you delve even further you will uncover various other training systems that make the exact same statement. This being said, the question most certain to surface is “who is right?” or, more importantly, “is this right for me?” The answer: “There is no one program that works for any one person at all times or for all condi-tions.”(Zatsiorsky and Kraemer, 2006). Each person want-ing to become stronger must develop a training program specific to their level of participation, experience, strengths

and weaknesses, i.e. analyze what their experience is pertaining to strength training, how their knowledge compliments their training and experience, evaluate their current capabilities accordingly then create an Individualized Approach to begin the process to develop as a powerlifter. While there are many “models” of training available for fitness, one cannot just “copy” a training program. Again, each participant, whether novice, intermediate, advanced, or elite, must analyze their current state of training appropriately then “create” the optimal training protocol(s) specific to decreasing one’s risk of injury as well as decreas-ing various strength deficits (i.e. weaknesses) for improving performance. Copying a program may help point you in the right direction, however each person may have specific needs necessary to guide them accordingly for success.

This certification is to introduce, educate, and coach any trainee, whose goal is to increase maximum strength, with an applied science approach using powerlifting movements and training methodologies for developing an individual-ized and optimized strength training program. The phrase “applied science” is paramount to your success both as a participant and a coach. The basics include: of structure and function (how the body is put together and how it works), rigid-body mechanics (the physics of movement i.e. biomechanics: external and internal forces; statics and dy-namics [kinetics and kinematics]), exercise physiology (how stresses affect and change the body i.e. adaptations), energy systems, basic movement evaluations to identify movement deficits that may cause injury, exercise technique (this section identifies how basic human movements, when applied to any activity, are considered a “skill” – every skill has a basic technique based on that skill’s particular variation BUT each individual will express a technique differently and is called “style of technique” and falls into the category of open/closed skill as well as discrete/non-discrete component), then how to create an “individ-ualized” program (plan) for developing the trainee based on their individual needs. Learning the above categories substantially improves your knowledge base to enhance your ability for analyzing every movement, optimizing training to maximize results, and most importantly, minimizing the risk of injury. Again, it must emphasized that “technique” is directly correlated to “physical training” – optimization of both together will maximize overall performance and decrease the risk of injury.

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HistoryUtilization of powerlifting ideologies begins with reviewing the history of the sport. The sport of powerlifting origi-nated in the USA and the UK in the 1950s. Previously, the weightlifting governing bodies in both countries had recognized various ‘odd lifts’ for competition and record purposes. During the 1950s, Olympic weightlifting declined in the United States, while strength sports gained many new followers. In 1958, the AAU’s National Weightlifting Committee decided to begin recognizing records for ‘odd lifts’. A national championship was tentatively scheduled for 1959, but it never happened. The first genuine national ‘meet’ was held in September 1964 under the auspices of the York Barbell Company. Ironically, Bob Hoffman, the owner of York Barbell, had been a long-time adversary of the sport. But his company was now making powerlifting equipment to make up for the sales it had lost on Olympic-style equipment.

During the late 1950s, Hoffman’s York Barbell Company, his influence in Olympic lifting and his predominately Olympic-lifting based magazine Strength and Health were beginning to come under ever-increasing pressure from Joe Weider’s organization. As America’s (and Bob Hoffman’s) influence in the world of weightlifting was declining and in order to combat the growing influence of Weider, Hoffman started another magazine (Muscular Development) which would be focused more on bodybuilding and the fast-grow-ing interest in ‘odd-lift’ competitions. The magazine’s first Editor was the world-renowned John Grimek.

During the late 1950s and early 1960s various ‘odd lift’ events gradually developed into the specific lifts – the bench press, the squat, and the deadlift (and lifted in that order). Bob Hoffman became more and more influential in the development of this new lifting sport and organized ‘The Weightlifting Tournament of America’ in 1964 - effectively the first US National championships. In 1965 the first named USA National Championships were held. During the same period, lifting in Britain also had factions. In the late 1950s, and because the ruling bodies (BAWLA) were only interested in the development of Olympic lifting, a breakaway organization called the Society of Amateur Weightlifters had been formed to cater for the interests of lifters who were not particularly interested in doing Olympic lifting.

Although at that time there were 42 recognized lifts, the “Strength Set” (Curl, Bench Press, and Squat) soon became the standard competition lifts, and both organiza-tions held Championships on these lifts (as well as on the Olympic lifts) until 1965. In 1966, the Society of Amateur

Weightlifters re-joined BAWLA and, in order to fall into line with the American lifts, the Curl was dropped and replaced with the Deadlift. The first British Championship was held in 1966. During the late 60’s and at the beginning of the 70’s, various friendly international contests were held. At the same time, in early November of each year and to commemorate Bob Hoffman’s birthday, a prestige lifting contest was always held as part of “Bob Hoffman’s Birthday Party.” In 1971, it was decided to make this event the “World Weightlifting Championships.” There was no such thing as ‘teams’ and thus was predominantly a whole bunch of American lifters, plus four from Great Britain and one from the West Indies. All the Referees were American. This event got off the mark in York, Pennsylvania, at 10.05 am on Saturday November 6, 1971.

Weights were in pounds. Lifting order was ‘rising bar’ (this was long before the Rounds system). The first lift was the Bench Press. There was no such thing as bench shirts or squat suits, and various interpretations were held regarding the use of and length of knee wraps and weightlifting belts. The IPF rules system did not exist yet, nor had world records been established.

Because of the lack of formalized rules some disputes occurred. For example Great Britain’s 67½lg lifter, Mike Shaw, purportedly wore knee wraps which were eighteen feet long, and were objected to by American lifters whose rules allowed for 6 feet. There was no 52 kg class, no 100 kg class, and no 125 kg class. At the ‘first’ World Championships, one of the American Super heavyweights, Jim Williams (nicknamed ‘Chimes’) benched 660 lbs on a second attempt (no shirt), and almost locked-out 680 lbs on a third. Some other notable lifts – Larry Pacifico benched the equivalent of 233.6 kg (515 lbs) in the 90 kg class; John Kuc deadlifted 371.9 kg (820 lbs); and Vince Anello attempted 362½ kg (800 lbs) at 90.[1] Hugh Cassidy and Williams both totaled 2,160 lbs, but Cassidy got the win for his lower bodyweight in the Super heavyweight division.

In 1972 the ‘second’ AAU World Championships were held, this time over two days – 10 and 11 November. This competition drew 8 lifters from Great Britain (two of whom, Ron Collins and John Pegler, did stints as Referees), six Canadians, two Puerto Ricans, three Zambians, and one from the West Indies. With 67 lifters in all, the other 47 were Americans. Lifts were still measured in pounds, the bench press was the first lift, and there were still no suits, power belts, or fancy wraps. Britain’s Precious McKenzie won his ‘second’ world title with 550 kg at 56. Mike Shaw ‘lost’ his world title, won the previous year, to American

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Jack Keammerer. Ron Collins made up for his ’bomb’ on the bench in ’71 and stormed to the 75 kg title. Pacifico just won against another American, Mel Hennessey, at 110 kg, both with enormous benches of 260 kg and 255 kg. At Super (over 110 kg) John Kuc beat Jim Williams with an incredible 2,350 lbs total (raw). Kuc squatting 905 lbs for a record squat and attempting a 397½ (875 lbs) deadlift again, and Williams benching a massive 307½ (675 lbs) - the greatest bench press ever at the time, before just missing with 317½ (700 lbs).[2] Jon Cole, the Super heavyweight winner of the US Senior Championships 1972 and holder of the greatest total at that time with 1,075 kg (2,370 lbs), didn’t show up to take on Kuc.

The IPF was formed immediately after the contest, and so none of the lifts could be yet registered as official world records. The 1973 Worlds was also held in York, Pennsylvania. This time there were only 47 entrants; 1 from Sweden, 1 from Puerto Rico Peter Fiore – still lifting for Zambia, 2 Canadians, 1 West Indian, 8 from Great Britain, and the rest Americans. The officiating became a bit more ‘international’; Tony Fitton and Terry Jordan from Britain, a Canadian, and a Zambian, assisting with the Refereeing duties. American Bob Crist was the IPF President, and another American, Clarence Johnson, was Vice-President. 1973 was the first time that the lifts were done in the order we now recognize – Squat, Bench Press, Deadlift (although still lifting in pounds). Precious Mackenzie won his ‘third’ World title, easily beating the American teenager, Lamar Gant.

1974 was the first time that teams had to be selected in advance. With 74 entrants this was the largest Worlds so far. The 52 kg class was introduced – and there were 9 lifters entered. In 1975 the World Championships was held outside America for the first time, in Birmingham, England at the Town Hall, hosted by the legendary Vic Mercer. 82 lifters lifted this time and for this competition the Supers lifted first. This was because the television company filming the event was only interested in filming the ‘big guys’. Bob Hoffman sent over tons of equipment for this contest too – and didn’t take it back with legend stating “it’s all still being used in the West Midlands.”

The establishment of the IPF in 1973 spurred the establishment of the EPF (European Powerlifting Federation) in 1974. Since it was closely associated with bodybuilding and women had been competing as bodybuilders for years, the new sport was opened to them very quickly. The first U. S. National Championships for women were held in 1978 and the IPF added women’s competition in 1979. In the USA, the Amateur Sports Act of 1978 required that each Olympic or potential Olympic sport must have its own national governing body by November 1980. As a result, the AAU lost control of virtually every amateur sport. The U.S.P.F. was founded in 1980 as the new national governing body, and USAPL subsequently became the IPF affiliate. The United States Powerlifting Association was founded in 2010 by President, Steve Denison and is one of the leading powerlifting organizations in the United States. The International Powerlifting League hosted its first World Championship in 2011.

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Classes and categories United Stated Powerlifting Association (USPA), Age Categories, and Bodyweight Categories. Check other federations to review their classes and categories.

Age CategoriesCompetitive lifting shall be restricted to com-petitors’ age 13 years and older. The lifter must have attained minimum age on the day of the competition. The following age categories are rec-ognized by the USPA for both men and women.

Teen: 13-15, Teen: 16-17, Teen: 18-19, Junior: 20-23, Open: 24-34, Sub-Master: 35-39

Master: 40 to 44, 45 to 49, 50 to 54, 55 to 59, 60 to 64, 65 to 69, 70 to 74, 75 to 79, 80 and older

Bodyweight Categories

The following weight classes are recognized by the USPA.

Mens’ Weight Classes

52.0 kg/114.5 lb class (up to 52.0 kg or 114.5 lbs)

56.0 kg/123.5 lb class (52.01 kg to 56.0 kg or 114.75 lbs to 123.5 lbs)



75.0 kg/165.25 lb class (67.51 kg to 75.0 kg or 149 lbs to 165.25 lbs)



100.0 kg/220 lb class (90.01 kg to 100.0 kg or 198.5 lbs to 220.25 lbs)




Super Heavy Weight class (140.01 kg or 308.75 lbs and up)

Womens’ Weight Classes

44.0 kg/97 lb class (up to 44.0 kg/97.0 lbs)





67.5 kg/148.75 lb class (60.01 kg to 67.5 kg or 132.5 to 148.75 lbs)



90.0 kg/198.25 lb class (82.51 kg to 90.0 kg or 182.0 to 198.25 lbs)

SHW class (90.01 kg and up or 198.5 lbs and up)

Mens’ Weight Classes52.0 kg/114.5 lb class (up to 52.0 kg or 114.5 lbs)56.0 kg/123.5 lb class (52.01 kg to 56.0 kg or 114.75 lbs to 123.5 lbs)44.0 kg/97 lb class60.0 kg/132.25 lb class (56.01 kg to 60.0 kg or 123.75 lbs to 132.25 lbs) 67.5 kg/148.75 lb class (60.01 kg to 67.5 kg or 132.5 lbs to 148.75 lbs) 75.0 kg/165.25 lb class (67.51 kg to 75.0 kg or 149 lbs to 165.25 lbs)82.5 kg/181.75 lb class (75.01 kg to 82.5 kg or 165.5 lbs to 181.75 lbs) 90.0 kg/198.25 lb class (82.51 kg to 90.0 kg or 182 lbs to 198.25 lbs)100.0 kg/220 lb class (90.01 kg to 100.0 kg or 198.5 lbs to 220.25 lbs)110.0 kg/242.5 lb class (100.01 kg to 110.0 kg or 220.5 lbs to 242.5 lbs)125.0 kg/275.5 lb class (110.01 kg to 125.0 kg or 242.75 lbs to 275.5 lbs)140.0 kg/308.5 lb class (125.01 kg to 140.0 kg or 275.75 lbs to 308.5 lbs)SHW class (140.01 kg or 308.75 lbs and up)

Womens’ Weight Classes (up to 44.0 kg/97.0 lbs) (44.01 kg to 48.0 kg or 97.25 lbs to 105.75 lbs) (48.01 kg to 52.0 kg or 105.8 lbs to 114.5 lbs) (52.01 kg to 56.0 kg or 114.6 lbs to 123.5 lbs)(56.01 kg to 60.0 kg or 123.6 lbs to 132.25 lbs) t class (60.01 kg to 67.5 kg or 132.5 to 148.75 lbs) class (67.51 kg to 75.0 kg or 149 lbs to 165.25 lbs) class (75.01 kg to 82.5 kg or 165.5 lbs to 181.75 lbs) class (82.51 kg to 90.0 kg or 182.0 to 198.25 lbs) class (90.01 kg and up or 198.5 lbs and up)

52.0 kg114.5 lb

56.0 kg123.5 lb

60.0 kg132.25 lb

67.5 kg148.75 lb

75.0 kg165.25 lb

82.5 kg181.75 lb

90.0 kg198.25 lb

100.0 kg220 lb

110.0 kg242.5 lb

125.0 kg275.5 lb

140.0 kg308.5 lb

SHW

44.0 kg97 lb

48.0 kg105.75 lb

52.0 kg114.5 lb

56.0 kg123.5 lb

60.0 kg132.25 lb

67.5 kg148.75 lb

75.0 kg165.25 lb

82.5 kg181.75 lb

90.0 kg198.25 lb

SHW

Weight Classes

Men Women

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Competition

A competition takes place as follows:

Each competitor is allowed three attempts, a fourth attempt may be granted by head referee for record breaking purposes only, on each lift. The lifter’s best valid attempt on each lift counts toward his competition total. If two or more lifters achieve the same total, the lighter lifter ranks above the heavier lifter.

Competitors are judged against other lifters of the same gender, weight class, and age. This helps to ensure that the accomplishments of all lifters are recognized appropriately and to allow them to compare their achievements alongside those of the various federations.

Comparisons of lifters and scores across different weight classes can also be made using handi-capping systems such as the Wilks formula.

Events In a Competition, there are three events: squat, bench press and deadlift. Some variations of this are found at some meets such “push-pull only” meets where lifters only compete in the bench press and deadlift, with the bench press coming first and the deadlift after. Single lift meets are often held, sometimes alongside a normal 3-lift event.

At a meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet.

Basic Rules for each liftSince the rules vary substantially from federation to federation, the novice/beginning lifter should have a very basic understanding of what the judges are

looking for in a competition. The following rules/guidelines are similar to all federations.

Squat The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s ‘Squat’ command the lift begins. The lifter creates a break in the hips, bends his knees and drops into a squatting position with the hips slightly below parallel position. The lifter then returns to an erect position. At the referee’s ‘Rack’ command the bar is returned to the rack and the lift is completed.

• After removing the bar from the racks while facing the front of the platform, the lifter may move forward or backward to establish the lifting position. The top of the bar not more than 3 cm below the top of the anterior deltoids. The bar shall be held horizontally across the shoulders with the hands and/or fingers gripping the bar, and the feet flat upon the platform with the knees locked.

• The lifter shall wait in this position for the head referee’s signal. The signal will be given as soon as the lifter is set and demonstrates control with the bar properly positioned. The head referee’s signal shall consist of a downward movement of the arm and audible command ‘Squat’.

• Upon receiving the head referee’s signal, the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of knees.

• The lifter must recover at will, without double bouncing, to an upright position with the knees locked. The bar may stop, but there must be no downward motion during recovery. As soon as the lifter demonstrates a controlled final position, the head referee will give the signal indicating completion of the lift and to replace the bar.

• The signal to replace the bar will consist of a backward motion of the arm and the audible command ‘Rack’. The lifter must then make a reasonable attempt to return the bar to the racks.

• The lifter shall face the front of the plat-form, towards the head referee.

• The lifter shall not hold the collars or discs at any time during the performance of the lift. However, the edge of the hands gripping the bar may be in contact with the inner surface of the collar.

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• Not more than five and not less than two loaders/spotters shall be on the platform at any time.

• The lifter may enlist the help of spotters in removing the bar from the racks; however, once the bar has cleared the racks, the spotters shall not physically assist the lifter with regards to actually getting into the proper set position. The spotters may assist the lifter to maintain control should the lifter stumble or demonstrate any evident instability.

• The lifter will be allowed only one com-mencement signal per attempt.

• The lifter may be given an additional attempt at the same weight at the head referee’s discretion if failure in an attempt was due to any error by one or more of the spotters.

Causes for disqualification of a squat

• Failure to observe the head referee’s signals at the commencement or completion of a lift.

• Double bouncing or more than one recov-ery attempt at the bottom of the lift.

• Failure to assume an upright position with knees locked at the commencement and completion of the lift.

• Movement of the feet laterally, backward or forward that would constitute a step or stumble.

• Failure to bend the knees and lower the body until the hip joint is lower than the tops of the knees.

• Any resetting of the feet after the squat signal.• Contact with the bar by the spotters

between the referee’s signals.• Contact of elbows or upper arms with the legs.• Failure to make a reasonable attempt

to return the bar to the racks.• Any intentional dropping or dumping of the bar.

Bench Press With her or his back resting on the bench, the lifter takes the loaded bar at arm’s length. The referee will give a ‘Start’ command. Lifter lowers the bar to the chest. When the bar becomes motionless on the chest, the referee gives a ‘Press’ command. Then the referee will call ‘Rack’ and the lift is completed as the weight is returned to the rack.

• The front of the bench must be placed on the platform facing the head referee.

• The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface. The lifter’s shoes or toes must be in solid contact with the platform or surface. The position of the head is optional.

• To achieve firm footing, a lifter of any height may use blocks to build up the surface of the platform. Whichever method is chosen, the shoes must be in a solid contact with the surface.

• Not more than five and not less than two loaders/spotters shall be in attendance. The lifter may enlist the help of one or more of the designated spotters or enlist a personal spotter in removing the bar from the racks. Only designated spotters may remain on the platform during the lift. The lift-off must be to arm’s length and not down to the chest. A designated spotter, having pro-vided a center lift off, must immediately clear the area in front of the head referee and move to either side of the bar. If the personal spotter does not immediately leave

the platform area and/or in any way distracts or im-pedes the head referees’ responsibilities, the referees may determine that the lift is unacceptable, and be declared “no lift” by the referees and given three red lights.

• The spacing of the hands shall not exceed 81 cm, measured between the forefingers. The bar shall have circumferential machine markings or tape indicating this maximum grip allowance. If the lifter should use an offset or unequal grip on the bar, whereby one hand is placed outside the marking or tape, it is the lifters responsibility to explain this to the head referee, and allow inspection of the intended grip prior to making an attempt. If this is not done until the lifter is on the platform for an official attempt, any necessary explanation and/or measurements will be done on the lifter’s time for that attempt. The reverse or underhand grip is permitted.

• After receiving the bar at arm’s length, the referee gives a ‘Start’ command and the lifter shall lower the bar to the chest and await the head referees’ signal.

• The signal shall be an audible command ‘Press’ and given as soon as the bar is motionless on the chest. As long as the bar is not so low that it touches the lifter’s belt, it is acceptable.

• The lifter will be allowed only one com-mencement signal per attempt.

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• After the signal to commence the lift has been given, the bar is pressed upward. The bar shall not be allowed to sink into the chest or move downwards prior to the lifter’s attempt to press upward. The lifter will press the bar to straight arm’s length and hold motionless until the audible command “Rack” is given. Bar may move horizontally and may stop during the ascent, but may not move downward towards the chest.

Causes for disqualification of a bench press

• Failure to observe the referee’s signals at the commencement or completion of the lift.

• Any change in the elected position that results in the buttocks breaking contact with the bench or lateral movement of the hands (between the referee’s signals). Any excessive movement or change of contact of the feet during the lift proper.

• Bouncing the bar off the chest.• Allowing the bar to sink into the chest

after receiving the referee’s signal.

• Pronounced uneven extension of the arms during or at the completion of the lift.

• Any downward motion of the bar during the course of being pressed out.

• Contact with the bar by the spotters between the referee’s signals.

• Any contact of the lifter’s shoes with the bench or its supports.

• Deliberate contact between the bar and the bar rest up-rights during the lift to assist the completion of the press.

• It is the responsibility of the lifter to inform any personally enlisted spotters to leave the platform as soon as the bar is secured at arm’s length. Such spotters shall not return to the platform upon completion or failure of the attempt. It is especially important for a spotter providing a center lift off to leave the platform quickly so as not to impair the head referee’s view. Failure of any personal spotters to leave the platform may cause disqualification of the lift.

Deadlift In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The lifter pulls the weights off the floor and assumes an erect position. The knees must be locked and the shoulders back, with the weight held in the lifter’s grip. At the referee’s ‘Down’ command the bar will be returned to the floor under the control of the lifter.

• The bar must be laid horizontally in front of the lifter’s feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect. The bar may stop but there must be no downward motion of the bar.

• The lifter shall face the front of the platform.

• On completion of the lift, the knees shall be locked in a straight position and the lifter shall be standing erect.

• The head referee’s signal shall consist of a downward movement of the arm and the audible command ‘Down’. The signal will not be given until the bar is held motion-less and the lifter is in an apparent finished position.

• Any raising of the bar or any deliberate at-tempt to do so will count as an attempt.

Causes for disqualification of a deadlift

• Any downward motion of the bar be-fore it reaches the final position.

• Failure to stand erect.• Failure to lock the knees straight at

the completion of the lift.• Supporting the bar on the thighs during the perfor-

mance of the lift. ‘Supporting’ is defined as a body posi-tion adopted by the lifter that could not be maintained without the counterbalance of the weight being lifted.

• Movement of the feet laterally, backward or forward that would constitute a step or stumble.

• Lowering the bar before receiving the head referee’s signal.

• Allowing the bar to return to the platform without maintaining control with both hands.

Although the lifts are always the squat, bench press and deadlift as events, different federations have different rules and different interpretations of the rules, leading to a myriad of variations. Differences arise on the equipment eligible, clothing, drug testing and aspects of allowable technique

NOTE: Our goal here is to educate you in the basics of each lift and let the lifter/reader choose to lift in the type of lifting best suited for their individual needs.

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Training ConceptsPowerlifting requires specialized training techniques that focus on maximum strength as well as explosive strength (maximum rate of force development i.e. power to include starting strength and acceleration strength). This includes:

- Power is work per unit of time (w/t) with the majority of strength training done explosively (even with heavy resistance).

- Strength is the ability to exert maximum force in a specified direction and at a specified velocity (Knuttgen and Kraemer, 1987).

- Force is mathematically described as F = ma but the definition is anything that causes or tends to cause a change in motion.

- Variations of this formula include Impulse which is extremely important in RFD (rate of force development or how fast we apply force to the barbell). This variation is:

F = ma

F = m(vf – vi)/t (where vf is the final force and vi is the initial force with t being time)

Using algebra we now will have: F = mv/t

Now we multiple each side by t (time): F(t) = mv/t(t)

With the final formula being: F(t) = mv = I = ΔM

(mv is mass x velocity, F(t) = I = Impulse, mv = momentum, ΔM is the change in momentum

• Motion is displacement of an object from one point to another. Types of motion include:

- Linear (straight line)

- Curvilinear (curved path of the object being moved)

- Rotary (circular motion)

- General motion (combination of all the above which is human motion)

Powerlifting uses all the above concepts. If we examine the path of the bar moved in the squat, bench, and deadlift we notice the path of the bar is basically linear. The motion

at the joints involved in these movements is rotary. The external resistance (force) is the weight being lifted/moved and directly affected by gravity (straight down or linear). Lifters attempt to apply a high amount of muscular force extremely fast to the bar to cause acceleration of the bar to complete the lift. The fast application is known as rate of force development (strength applied with substantial speed). Therefore, Powerlifters must not only have maxi-mum strength but must learn to move heavy weights fast (hence the term explosive strength consisting of starting strength, acceleration strength, explosive strength which equals mRFD or maximum rate of force development).

Traditional training methods dictated low repetitions with maximal weight. These practices are still true today, how-ever, training methods have advanced to include emphasis on explosive strength/high power outputs as previously stated. This may be achieved through SST (special strength training) dynamic exercises which utilize heavy and light weights, alternating repetition patterns, and specialized equipment/tools to facilitate training for improving the specific types of strength categories related to Powerlifting.

Research, however, also indicates that “novice” or “begin-ning” lifters/participants should adhere to a substantial learning period of time to not only learn the fundamental techniques for each lift but have a number of movement evaluations performed to identify any movement/strength deficits they possess that may cause compensation/substitution patterns of the basic movements and lead to injury. Also included in this “introductory” or basic training phase is performing lighter weights for all move-ments (primary and supplemental movements) to build a substantial connective tissue network (connective tissue includes tendons, ligaments, bones) along with building muscle strength to enable the body to adapt to and tolerate the substantial loads (stresses) imposed on the body. This is considered LTAD (long term athletic development) taken from the concept used by Russian athletes called PASM (The Process of Acquiring Sports Mastery). This concept focuses on learning the techniques of all the primary and supplementary movements along with building a founda-tion of work capacity (ability to perform/tolerate high levels of work or strength endurance) without incurring injury.

The squat, bench press and deadlift are the three main lifts in competition. In order to maximize the effectiveness to perform these lifts athletes typically train with a cyclical routine. A common split is to give each of the three lifts specific days to address these movements along with additional exercises designed to

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increase that lift. Typical cyclic routines divide training into performing upper and lower body sessions; however there are many different methodologies/models to base one’s training on. Training consists of mostly compound lifts (a compound lift being any movement across multiple joints) along with variations of the primary lifts; however, numerous single joint movements will most likely be added accordingly to address any strength deficit uncovered as the lifter increases their strength capacity over time.

Using a lower repetition range allows for the use of a higher weight and maximum force development is the foundational concept of absolute or maximum strength training. Research and experience dictates maximum strength should be trained at 90% or higher of one’s 1 RM with the other types of strength supporting the primary lifts varying based on the type of strength being trained

(rep ranges will vary considerably based on the exercise supporting the category of strength being trained). Using >90% will ensure increased neural activity and efficiency (how many muscle fibers the nervous system can trigger), rather than by exhaustion of the muscle fibers in the area. Higher reps in the 6-12 range are used for hypertrophy (size building/bodybuilding) and the 12-20+ range is typically used more for strength endurance capacity. It is sometimes stated that it is not necessary to train for size or endurance because neither matter in a competition, however size may come into play at times (an increase in myofibrils and myofilaments have more cross-bridging capacity to enhance force production capabilities) and adequate strength endurance levels enable the lifter to recover more rapidly between sets/rounds of work and can decrease one’s risk of injury over a long training period.

Popular Training MethodologiesWell-known training methodologies include the Westside Barbell method developed by Louie Simmons, the high volume routines developed by Boris Sheiko, Metal Militia style training for bench press, Mike Tuscherer’s RPE-based training, the classical progressive overload approach (linear Periodization), the Cube Method as well as the popular 5-3-1 system. Western linear periodization was a powerlifting staple in the USA before the Westside Barbell method gained popularity; however this has been replaced with other types of training methodologies (particularly Westside’s Conjugate System) proven to facilitate tremen-dous increases in strength (Western linear periodization does have its merits particularly with beginning/novice lifters). Among many elite-level Powerlifters hybrids between Westside and Russian accumulation/intensifica-tion methods are popular. These programs also tend to be very personalized. Again the adaptation of the Conjugate Methodology to Powerlifting (Simmons) have proven most effective for training heavy year round which, in turn, accelerates strength increases for advanced lifters as well as spark many additional training methods for consideration. This system (Conjugate) is based on Verkhoshansky’s Coupled-Succesive (Conjugate) system first developed in 1962 (Verkhoshansky, 2011). This system focuses on first developing technical expertise in the prescribed movement(s) of the activity followed up by utilizing special strength training exercises to address the weak links/muscle used in the primary movements. The term “conjugate” means “paired” or “coupled” therefore lifters will “pair” or “couple” special exercises with the main lifts or variations of the main lifts to decrease any strength deficit identified. The list of special exercises is vast with

the use of these special exercises varied to cover/address the various categories of strength specific to Powerlifting.

It should be noted and recognized that no one training system works for every one person at all times. Much of program development depends on the individual (tolerance to exercise, motor learning capacity, body type, genetics, psychological aspects related to heavy training loads, belief in any stated system, etc.). The term “Paralysis by Analysis” is common in strength training due to the inter-net (the abundance of training information available by unsubstantiated experts stating “their” system is most effec-tive). While feedback is necessary and welcomed to observe and ascertain which system is working for some groups, it is necessary to note a substantial portion of those involved in the sport of Powerlifting may not have a noteworthy educational background in the foundational theories in strength training. Nevertheless having a substantial science education background does not ensure success but it may facilitate understanding the various systems available as well as help one understand how the body works and adapts to training protocols. Also possessing a science education in no way dismisses the knowledge possessed by those individuals attempting to share training information. Please keep in mind a substantial portion of those creating systems base these systems on the teachings of many others; others involved following the teachings of individual groups believed to be the most educated and experienced to enhance their individual training for improving performance. Marketing has much to do with attracting clients to purchase these training systems or products stated to improve individual performances accordingly. While this is the protocol most follow having an Exercise

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Science/Biomechanics/Strength theory, educational background does assist those interesting in developing an applied science approach to developing an individualized training program that works best for them. The key term here is individualized. Dr. Mel Siff states “The general fitness public wants cerebrally undemanding mantras and fast food solutions instead of far more accurate, more complex and often more successful methods.” Dr. Michael Yessis, one of the world’s foremost authorities on sport biomechanics, additionally states that “people copy but do

not create.” Simply stated – most trainees, regardless of the sport or activity being pursued (Powerlifting included), seek information and copy training programs marketed as being the best or ultimate training available for their own usage instead of developing individualized programs best suited for them as individuals. Nevertheless, this information may and can be useful to develop a starting point for developing a properly designed training program along with devel-opment of one’s unique style of technique for each lift.

So who’s right/Where do I start?This is always the most difficult point: The beginning. This introduction has given you the definition of Powerlifting, what it entails, the basics guidelines/rules the judges are looking for, what is seemingly the “best” and most popular training methodologies, and the multiple federations one can choose from (depending on how you want to lift based on the federation’s own guidelines and equipment usage).

Our goal here is to educate the general fitness public on how to incorporate powerlifting into any fitness program to improve maximum strength. The fitness public can utilize these concepts quite effectively to improve overall fitness. This manual will educate fitness trainers, or anyone just starting out in strength/fitness training, in the absolute fundamentals of Powerlifting. These fundamentals include basic technique protocols, progressive foundational training to decrease one’s risk of injury by developing

the body’s structural foundation, and even how to get started toward your first Powerlifting competition if interested. Again, while there are many training programs available (along with many opinions on what proper technique entails as well as proper training protocols), our goal here is to give the personal trainer an overview of powerlifting fundamentals necessary for proceeding toward your long-term goals in a general fitness program.

Whether you are just attempting to increase your maximum strength for reaching a personal goal or take a serious interest in participating in a power-lifting competition, this certification will educate you on the absolute basics to perform the squat, bench, and deadlift efficiently and effectively.

Welcome to the fundamentals of Powerlifting for Personal Trainers!!!!

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References

Baechle, T.R. and R.W. Earle. Essentials of Strength Training and Conditioning, 3rd ed. Champaign, IL: Human Kinetics. 2008.

Knuttgen, H., and W. Kraemer. Terminology and measurement in exercise performance. J. Appl. Sports Sci. Res. 1(1):1-10, 1987.

Simmons, L. Westside Barbell Book of Methods. Columbus, OH: Westside Barbell. 2008.

Verkhoshansky, Y. and N. Verkhoshansky. Special Strength Training Manual for Coaches. SSTM, 2011.

Verkhoshansky, Y. and M. Siff. Supertraining, 6th Edition: Expanded Version. SSTM, 2009.

Wikipedia.org

Zatsiorsky, V., and W. Kraemer. Science and Practice of Strength Training. 2nd ed. Champaign, IL: Human Kinetics. 2006.

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Documents

Powerlifting Basics for Personal Training