Last week I had the fortunate opportunity to attend a powerlifting clinic put on by Juggernaut’s own Chad Wesley Smith at Southie CrossFit in Boston. Needless to say, it did not disappoint, and before all this great knowledge leaves my little brain, I wanted to share what I learned in a series of Four parts. Today’s post aims to share with you some big takeaways of an overall training approach.
If you want to produce optimal results, more is not necessarily better: Chad talked about sub maximal training and how pushing yourself to the max every time does not always produce the best results. Sure hard work pays off and there is no easy streak to being a competitive athlete, but Chad made it a point to show us how in his training he always leaves gas left in the tank. There are even times when it comes to competition, people have mentioned to Chad that they never thought he was that strong when he hit giant numbers. His numbers count for a raw total of 2248.
If you can get stronger from doing 4 sets, why do 6? Or if you can improve your aerobic capacity with a 30 minute run versus a 60 minute run, who do the extra 30 minutes? Simply put, no matter how you adjust your program, you will eventually stop seeing results, and you will have to find some way to increase your current work load to get to where you want to be. Small improvements over time save you energy while producing results.
Sport Practice is Key : Whatever your sport may be, nothing can replace the competitive variations and intensities that come with participating in that sport. A quarterback would never produce more accuracy if they did not practice throwing the ball. The same goes for any sport regardless of its competitive nature. If you want to be a competitive powerlifter, then you are going to have to practice over and over the squat, deadlift, and bench to the exact standards of your competition.
You can PR with more than just a weight : A personal record comes in many different forms. It is not always just your one rep max. You could be dropping seconds to your run time, adding more weight to the bar, more reps in a set, or even change the tempo. The point of a personal record is to have a guide for improvement. If one week your squat feels like crap, but the next week the same weight goes up relatively easy, you just had a PR. Point being, is that there is not just one way to hit a personal record.
Throughout the day we learned a lot more about the squat, deadlift, and bench which I will cover next week. The point of the introduction is to get you thinking outside the box while realizing that there are more ways for improvement than you think you may already know.
If you want to check out more about powerlifting, I highly recommend checking out the juggernaut website. <<<<<<<<<<<<<<<HERE!