How to Start Powerlifting for Strength, Speed, and Stamina

How to Start Powerlifting for Strength, Speed, and Stamina

Note: This is not your typical Powerlifting regimen where only strength is trained, but speed and stamina are also incorporated without the sacrifice of strength. This is done by applying science, especially physics to the workout. This is a template which can easily be calibrated to any individual’s needs.

Definitions:

Strength: the ability of a person or animal to exert force on physical objects using muscles.

Speed: the distance (or reps) an object or person can travel divided by the duration of the internal.

Stamina: the ability to sustain prolonged physical or mental effort.

Equations:

*Power=Strength (specifically Force when exerted) x Speed (specifically Velocity)

Force/Strength=Mass x Acceleration

Velocity=Speed with magnitude and direction

Stamina=Heart Health/Life Energy

Monday – Max Effort Back Squat/Deadlift
Muscles worked on this day:
-Quads
-Hamstrings
-Lower Back
-Abs

-Glutes

-Calves

-Biceps

Wednesday – Max Effort Bench Press/Yates Row
Muscles worked on this day:
-Chest
-Triceps
-Shoulders
-Lats/Upper Back
-Romboids/Middle Back

-Forearms

-Traps

Friday – Dynamic Back Squat/Deadlift (use 50% of current 1 RM)
Muscles worked on this day:
-Quads
-Hamstrings
-Low Back
-Abs

-Glutes

-Calves

-Biceps

Sunday – Dynamic Effort Bench/Yates Row (use 50% of current 1 RM)
Muscles worked on this day:
-Chest
-Triceps
-Shoulders
-Lats/Upper Back
-Romboids/Middle Back

-Forearms

-Traps

Review of the Standard Template

2 days devoted to the squat/deadlift
2 days devoted to the bench press/yates row
2 days devoted to max effort training (for strength)
2 days devoted to dynamic training (for speed)
4 days devoted to some repetition training (for stamina)

Super compound exercises: train 3+ muscle groups at the same time. Examples are: Back Squat, Bench Press, and Deadlift.

Compound exercises: train 2 muscle groups at the same time. Examples are: Shoulder Press, Yates Rows, and Pull Up.

Compound exercises: train 1 muscle group at a time. Examples are: Bicep curl, Sit Up, and Calf press.

The 3-week Wave: You do the same routine of exercises for 3 weeks and then change the exercises. The new exercises should work the same muscle groups and will last for another 3 weeks.

Mondays of weeks 1, 2, & 3: max effort days for Back squat and Deadlift (95% of 1 RM for 2 reps for the Back Squat and Deadlift)-rest 3 minutes between sets

Medium Stance Back Squat: 4 sets of 2 reps (plus 2 warm up sets)

Sumo Deadlift: 3 sets of 2 reps (plus 1 warm up set)

Weighted Back Extension: 2 sets of 6 reps (plus 1 warm up set)

Barbell Bicep Curl: 2 sets of 6 reps (plus 1 warm up set)

Dumbbell Decline Sit Ups: 2 sets of 6 reps (plus 1 warm up set)

Free Swim: go as far as you can for 10 minutes non stopping in any style (no warm up)

Wednesdays of weeks 1, 2, & 3: max effort days for Bench press and Yates row for (95% of 1 RM for 2 reps for the Bench Press)-rest 3 minutes between sets

Bench Press: 4 sets of 2 reps (plus 2 warm up sets)

Yates Row: 3 sets of 4 reps (plus 1 warm up set)

Shoulder Press: 2 sets of 4 reps (plus 1 warm up set)

Reverse Grip Bench Press: 2 sets of 4 reps (plus 1 warm up set)

Reverse Dumbbell Flyes: 2 sets of 6 reps (plus 1 warm up set)

Speed Walk: go as far as you can for 20 minutes non stopping (no warm up)

Fridays of weeks 1, 2, & 3: dynamic effort days for Back squat and Deadlift (50% of 1 RM for 3 reps for the Back Squat and Deadlift)-rest for 30 sec between sets

Medium Stance Back Squat: 6 sets of 3 reps (no warm up)

Sumo Deadlift: 4 sets of 3 reps (no warm up)

Box Jump: 3 sets of 6 reps (no warm up)

60-Yard Shuttle Run: 3 sets of 5-10-15 Yard x2 twice (no warm up)

Max Sprint: 3 sets of 100 meters (no warm up)

Free Swim: go as far as you can for 10 minutes non stopping in any style (no warm up)

Saturdays of weeks 1, 2, & 3: dynamic effort days for Bench press and Yates row for (50% of 1 rep max for Bench Press)-rest for 30 sec between sets

Bench Press: 6 sets of 3 reps (no warm up)

Yates Row: 4 sets of 6 reps (no warm up)

Olympic Barbell Thrusts: 3 sets of 20 thrusts (no warm up)

Pull Up to Chin Up: 3 sets of 6 reps (no warm up)

Speed Air Punches: 3 sets of 40 punches (no warm up)

Speed Walk: go as far as you can for 20 minutes non stopping (no warm up)