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2002/09/16, 03:15 PM
Well, then… welcome aboard to Powerlifting! Hopefully soon, we’ll have some sort of strength training program available soon here on FT, but until then, let me see if I can help.
You must center your training on the three lifts. Generally, for a beginning program, you should start off with training 3 times a week, with something like:
1. Monday: Squats
2. Wednesday: Bench
3. Friday: Deadlifts
Each day, start off with that particular lift, followed by auxiliary exercises to strengthen connective tissues and movements. You are correct by saying low reps, high weights. But this does not give you license to have sloppy form! Contrary to the popular belief by those who don’t any better, the 3 lifts, and the training for them, involve extremely tight form and rigid biomechanics. I have often said that the motions involved in the 3 lifts are as precise and focused as a bodybuilder’s posing routine. Reps generally stay in the 4-8 range, and full sets (not warm ups) around 3 or 4.
I’ll work on putting together a beginner’s program for you, as well as some useful web sites, and send it to your FT email. Now, you may have heard of box sets, partials and percentages, etc., but don’t worry about these yet; focus on form and get used to the style first, then you will be able to move on.
Hope that helps………………
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Michael
"Trample the weak; hurdle the dead!"
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