Olympic Lifting/Power lifting advice

superman_149
superman_149 Posts: 52
in Fitness and Exercise
I'm trying to get into power lifting, but I would like to have a program or guide to use as a reference. Does anyone know of any good programs online that might help.
OR
Can anybody explain to me where I should start as far as a routine (ie, how many sets/reps per gym session), which exercises to pair up in a workout

I lifted in highschool, but only because the coach made us hit the gym, and I never took it seriously enough to remember any of the workouts.

Replies

  • CoderGal
    CoderGal Posts: 6,800 Member
    stronglifts 5x5 is a popular free program you can find online. As far as good reads go, I recommend Starting Strength for technique etc.
  • AnabolicKyle
    AnabolicKyle Posts: 489 Member
    starting strength
    or
    strong lifts

    the basics of the programs are 3 workouts per week
    5 sets of 5 reps
    two different workouts
    alternate between both workouts
    whenever you can increase weight do it

    workout A
    squat
    bench
    row

    Workout B
    squat
    deadlift
    OHP



    edit beginner routine
  • Ilikelamps
    Ilikelamps Posts: 482 Member
    I prefer Starting Strength over stronglifts. 3 sets of 5 reps each.
  • Love2lift72
    Love2lift72 Posts: 157 Member
    Starting Strength
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    Why did you mention Olympic lifting if you wanted powerlifting? There is a difference.
  • scooterjay_wwis
    scooterjay_wwis Posts: 120 Member
    I'm trying to get into power lifting, but I would like to have a program or guide to use as a reference. Does anyone know of any good programs online that might help.
    OR
    Can anybody explain to me where I should start as far as a routine (ie, how many sets/reps per gym session), which exercises to pair up in a workout

    I lifted in highschool, but only because the coach made us hit the gym, and I never took it seriously enough to remember any of the workouts.

    StrongLifts 5x5 is an excellent program. I use it. great results. only 3 days a week.
    there is also an online community to go with it, in which you interact with other lifters.
  • fivethreeone
    fivethreeone Posts: 8,196 Member
    StrongLifts is an excellent starting out program that really builds posterior chain strength quickly. (http://stronglifts.com/5x5/) After about 12 weeks on that, you could move to something more intermediate, like 5/3/1 (www.strstd.com)
  • Frank_Just_Frank
    Frank_Just_Frank Posts: 454 Member
    If you have no experience in weightlifting other than a few high school sessions, I recommend getting a trainer to start...a real weightlifting trainer that is.You would really profit from someone evaluating you and getting you started based on your strengths/weaknesses.
  • Lofteren
    Lofteren Posts: 960 Member
    This really isn't a very good forum to ask about powerlifting. You should head over to the bodybuilding.com powerlifting/strongman forums and read the stickies. It has ALL the information you need to get started in the sport. The people there can be kind of douchy but I'm sure you're used to that if you're a regular poster on MFP lol. There are a few quality individuals there that will be willing to answer your questions though.

    For now, I would do a high frequency, progressive overload program for beginners like Starting Strength or Korte's 3x3. If you choose starting strength, replace the power cleans with barbell rows. Power cleans are cool and all but they will do little for your powerlifting total. Personally, I prefer Korte's 3x3 but, if you haven't been under the bar in a while and don't know your 1rm's it would be easier to start out with Starting Strength.
  • milileitner
    milileitner Posts: 98 Member
    Once you've run a beginner program, I would *not* recommend 5/3/1 (monthly progression) but instead either Madcow or Texas method (weekly progressions), based on the experiences of powerlifters I lift with who are at the early-intermediate stage. 5/3/1 is great for bodybuilding but often ends up working in a higher rep range than you want for a raw strength sport.

    Also bear in mind that Olympic weightlifting and Powerlifting are 2 quite different sports with no overlapping lifts. They require different training styles and skills. You can definitely do a bit of both, but if you want to compete then it's worth knowing which you want to focus on and tailoring your training towards that.
  • the_dude00
    the_dude00 Posts: 1,056 Member
    Might want to google Reg Park's beginner workout. I think stronglifts or starting strength are probably modifications of his program
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
    I would definitely say decide what your goal is first. You are doing to start building muscle memory/neural pathways each time you do a lift, and on the squat and particular, however you focus is where your body will go when things get heavy.

    Weight is also a great consideration for Olympic lifting as even any extra aesthetic muscle weight can be undesirable in some instances. You can think of o-lifting as barbell gymnastics and powerlifting as more of a strength sport. However, that being said, if you are into other sports, o-lifting is phenomenal in helping with strength, coordination, speed, and mobility. It's also frustrating as he-double hockey sticks!:tongue:
  • superman_149
    superman_149 Posts: 52
    Thanks for the help yall!
    I guess I'm looking for more power lifting- I'll definitely check out those programs!
  • GetSoda
    GetSoda Posts: 1,267 Member
    No matter what you choose to do, reading Starting Strength can be really helpful.
  • jlclabo
    jlclabo Posts: 588 Member
    I'm trying to get into power lifting, but I would like to have a program or guide to use as a reference. Does anyone know of any good programs online that might help.
    OR
    Can anybody explain to me where I should start as far as a routine (ie, how many sets/reps per gym session), which exercises to pair up in a workout

    I lifted in highschool, but only because the coach made us hit the gym, and I never took it seriously enough to remember any of the workouts.

    if you are looking for a powerlifting specific program, i highly recommend Jonnie Canditos programs. he supplies them for free at www.canditotraininghq.com i have personally been using his strength/hypertrophy program for the past 6 weeks and have added 25lbs to my bench and 60lbs to my squat. great program and i honestly think he should charge for it. he is a great guy and a seriously impressive powerlifter. you can check out his youtube at canditotraininghq.

    also there is a powerlifting group on here that has some good info and might be better suited to answer these questions.
  • scooterjay_wwis
    scooterjay_wwis Posts: 120 Member
    Might want to google Reg Park's beginner workout. I think stronglifts or starting strength are probably modifications of his program

    Stronglifts IS Reg Park's workout.
  • rejectuf
    rejectuf Posts: 487 Member
    If you're looking to be competitive, I'd find a trainer or coach who has experience in getting people ready for it. You'll really want someone who can push you, evaluate your form, and give you suggestions for diet as well.

    While it seems like you're going to go with power lifting, do take some time to check out the olympic lifts too. They're really fun and are useful in building strength/technique for other lifts.
  • Bun_Ya
    Bun_Ya Posts: 174
    In for interest.

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