Editing Powerlifting (section)

== Training ==

=== Weight training ===
Powerlifters practice [[weight training]] to improve performance in the three competitive lifts—the squat, bench press and deadlift. Weight training routines used in powerlifting are extremely varied. For example, some methods call for the use of many variations on the contest lifts, while others call for a more limited selection of exercises and an emphasis on mastering the contest lifts through repetition.<ref>{{cite web|url=http://www.marylandpowerlifting.com/page.asp?contentID=146 |title=Training Specificity for Powerlifters |website=Marylandpowerlifting.com |access-date=2014-02-22}}</ref> While many powerlifting routines invoke principles of [[sports science]], such as specific adaptation to imposed demand ([[SAID principle]]),<ref>{{cite web|url=http://www.powerliftingwatch.com/node/16205|title=The Seven Principles and You|work=powerliftingwatch.com}}</ref> there is some controversy around the scientific foundations of particular training methods, as exemplified by the debate over the merits of "speed work" using [[Velocity Based Training (VBT)|velocity based training]] or training to attain maximum acceleration of submaximal weights.<ref>{{cite web|url=http://www.jtsstrength.com/articles/2013/03/25/why-speed-work-doesnt-work/|title=Why Speed Work Doesn’t Work|website=Jtsstrength.com|date=25 March 2013}}</ref> Powerlifting training differs from [[bodybuilding]] and [[Olympic weightlifting|weightlifting]], with less focus on volume and [[hypertrophy]] than bodybuilding and less focus on [[Power training|power generation]] than weightlifting.<ref>{{Cite journal|last=Chiu|first=Loren|title=Powerlifting Versus Weightlifting for Athletic Performance|journal= Strength and Conditioning Journal|volume=29|issue=5|pages=55–57|doi=10.1519/00126548-200710000-00008|year=2007|doi-access=free}}</ref><ref>{{Cite journal|last1=Schoenfeld|first1=Brad J.|last2=Ratamess|first2=Nicholas A.|last3=Peterson|first3=Mark D.|last4=Contreras|first4=Bret|last5=Sonmez|first5=G. T.|last6=Alvar|first6=Brent A.|date=October 2014|title=Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men|journal= Journal of Strength and Conditioning Research|volume=28|issue=10|pages=2909–2918|doi=10.1519/JSC.0000000000000480|issn=1533-4287|pmid=24714538|s2cid=619257|doi-access=free}}</ref>

Common [[Strength training|set & rep schemes]] are based on a [[percentage]] of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set.<ref>{{Cite web|url=https://www.t-nation.com/training/22-proven-rep-schemes|title=22 Proven Rep Schemes|last=Thibaudeau|first=Christian|website=T-nation.com|date=16 June 2014|access-date=2016-04-13}}</ref>

Recent advances in the accessibility of reliable and affordable technology has seen a rise in the popularity of [[Velocity Based Training (VBT)|velocity based training]] as a method to autoregulate daily training loads based on bar speed as a marker of readiness and neural fatigue status.<ref>{{Cite journal|last=Nevin|first=Jonpaul|date=August 2019|title=Autoregulated Resistance Training: Does Velocity-Based Training Represent the Future?|url=https://dx.doi.org/10.1519/SSC.0000000000000471|journal=Strength & Conditioning Journal|language=en|volume=41|issue=4|pages=34–39|doi=10.1519/SSC.0000000000000471|s2cid=86816034|issn=1524-1602}}</ref> Research has shown this to be effective when used both generally or on an individualized basis,<ref>{{Cite journal|last1=Dorrell|first1=Harry F.|last2=Moore|first2=Joseph M.|last3=Gee|first3=Thomas I.|date=2020-06-09|title=Comparison of individual and group-based load-velocity profiling as a means to dictate training load over a 6-week strength and power intervention|url=http://dx.doi.org/10.1080/02640414.2020.1767338|journal=Journal of Sports Sciences|volume=38|issue=17|pages=2013–2020|doi=10.1080/02640414.2020.1767338|pmid=32516094|s2cid=219561461|issn=0264-0414}}</ref> and in some studies a superior programming methodology to percentage systems.<ref>{{Cite journal|last1=Orange|first1=Samuel T.|last2=Metcalfe|first2=James W.|last3=Robinson|first3=Ashley|last4=Applegarth|first4=Mark J.|last5=Liefeith|first5=Andreas|date=2020-04-01|title=Effects of In-Season Velocity- Versus Percentage-Based Training in Academy Rugby League Players|url=https://journals.humankinetics.com/view/journals/ijspp/15/4/article-p554.xml|journal=International Journal of Sports Physiology and Performance|volume=15|issue=4|pages=554–561|doi=10.1123/ijspp.2019-0058|pmid=31672928|s2cid=202250276|issn=1555-0265}}</ref><ref>{{Cite thesis|title=Analysis of Heart Rate Training Responses in Division I Collegiate Athletes|publisher=Illinois State University|first=Maria|last=Canino|year=2015 |doi=10.30707/etd2015.canino.m|doi-access=free}}</ref>

Accessory movements are used to complement the competition lifts. Common accessory movements in powerlifting include [[Bent-over row|bent over row]],<ref>{{Cite web |last=Dewar |first=Mike |date=2022-05-25 |title=Use the Bent-Over Row to Make Big Gains With Big Weights |url=https://barbend.com/bent-over-row/ |access-date=2024-08-25 |website=BarBend |language=en-US}}</ref> lunges,<ref>{{Cite journal |last1=Lee |first1=Jihoo |last2=Kim |first2=Jisu |date=2022-12-26 |title=Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women |journal=Physical Activity and Nutrition |volume=26 |issue=4 |pages=14–21 |doi=10.20463/pan.2022.0020 |issn=2733-7545 |pmc=9925109 |pmid=36775647}}</ref> good mornings,<ref>{{Cite web |last=Antonio Cortes |first=Alexander Juan |date=2013-01-21 |title=Good Mornings: Understanding a Great Exercise |url=https://www.elitefts.com/education/training/good-mornings-understanding-a-great-exercise/ |access-date=2024-08-25 |website=Elite FTS |language=en}}</ref> [[Pull-up (exercise)|pull ups]]<ref>{{Cite web |last= |first= |title=Pull Up Exercises for Powerlifting: What You Need to Know |url=https://magmafitness.com/blogs/magma-blog/pull-up-exercises-for-powerlifting-what-you-need-to-know |access-date=2024-08-25 |website=MAGMA Fitness |language=en}}</ref> and dips.<ref>{{Cite web |date=2023-04-21 |title=Will Dips Make You Stronger at Bench Press |url=https://www.fringesport.com/blogs/news/will-dips-make-you-stronger-at-bench-press |access-date=2024-08-25 |website=Fringe Sport |language=en}}</ref>

=== Variable resistance training ===
Variable resistance training relies upon adjusting resistance for stronger and weaker parts of a lift.<ref>{{Cite journal |last1=Arazi |first1=Hamid |last2=Khoshnoud |first2=Amin |last3=Asadi |first3=Abbas |last4=Tufano |first4=James J. |date=2021-04-12 |title=The effect of resistance training set configuration on strength and muscular performance adaptations in male powerlifters |journal=Scientific Reports |language=en |volume=11 |issue=1 |pages=7844 |doi=10.1038/s41598-021-87372-y |pmid=33846516 |pmc=8041766 |bibcode=2021NatSR..11.7844A |issn=2045-2322}}</ref> Any given movement has a strength phase sequence which involves moving through phases where a person is relatively stronger or weaker. This is commonly called a ‘strength curve’ which refers to the graphical representation of these phases.<ref>{{Cite web |last=Lingenfelser |first=Ryan |date=2014-07-22 |title=Understanding Strength Curves |url=https://www.rdlfitness.com/blog/understanding-strength-curves |access-date=2024-08-30 |website=RDLFITNESS |language=en-US}}</ref>{{Explanatory footnote|A movement may be considered as having any number of strength phases but usually is considered as having two main phases: a stronger and a weaker. When the movement becomes stronger during the exercise, this is called an ''ascending strength curve''. And when it becomes weaker this is called a ''descending strength curve''. Some exercises involve a different pattern of strong-weak-strong. This is called a ''bell shaped strength curve''.<ref>{{Cite web |last=Lingenfelser |first=Ryan |date=2014-07-22 |title=Understanding Strength Curves |url=https://www.rdlfitness.com/blog/understanding-strength-curves |access-date=2024-08-30 |website=RDLFITNESS |language=en-US}}</ref>}} These phases are based upon related anatomical factors such as joint angles, limb length, muscle engagement patterns, muscle strength ratios, etc.<ref>{{Cite journal |last1=Trezise |first1=J. |last2=Blazevich |first2=A. J. |date=2019-08-06 |title=Anatomical and Neuromuscular Determinants of Strength Change in Previously Untrained Men Following Heavy Strength Training |journal=Frontiers in Physiology |volume=10 |pages=1001 |doi=10.3389/fphys.2019.01001 |doi-access=free |issn=1664-042X |pmc=6691166 |pmid=31447693}}</ref> Variable resistance training typically involves increasing resistance (usually weight) in the stronger phase and reducing it in the weaker phase.<ref>{{cite book |last1=Silvester |first1=L Jay |title=Weight Training for Strength and Fitness |date=1992 |publisher=Jones and Bartlett |location=London |isbn=0867201398 |pages=23–25}}</ref> The additional resistance can be added through the use of chains attached to the barbell for a squat in the bottom portion of the squat reduce the overall weight.<ref name=":15">{{Cite journal |last1=Jiang |first1=Dongting |last2=Xu |first2=Gang |date=2022-08-29 |title=Effects of chains squat training with different chain load ratio on the explosive strength of young basketball players' lower limbs |journal=Frontiers in Physiology |language=English |volume=13 |doi=10.3389/fphys.2022.979367 |doi-access=free |pmid=36105293 |pmc=9465379 |issn=1664-042X}}</ref> At the top portion of the squat, the chains are lifted from the floor to increase overall weight.<ref name=":15" /> Bands can be used to increase resistance in a similar manner.<ref>{{Cite journal |last1=Andersen |first1=Vidar |last2=Fimland |first2=Marius S. |last3=Kolnes |first3=Maria K. |last4=Saeterbakken |first4=Atle H. |date=2015-10-29 |title=Elastic Bands in Combination With Free Weights in Strength Training: Neuromuscular Effects |url=https://pubmed.ncbi.nlm.nih.gov/25807031/ |journal=Journal of Strength and Conditioning Research |volume=29 |issue=10 |pages=2932–2940 |doi=10.1519/JSC.0000000000000950 |issn=1533-4287 |pmid=25807031}}</ref> Alternatively, partial reps with heavier weights can be used in conjunction with full reps with lighter weights.<ref>{{Cite web |last=Dieter |first=Brad |title=Are Partial Reps A Waste of Time? |url=https://blog.nasm.org/are-partial-reps-a-waste-of-time |access-date=2024-08-30 |website=NASM |language=en}}</ref> Training both phases accordingly through variable resistance techniques can allow the muscles to strengthen in accordance with a person’s natural strength curve.<ref name=":16" /> It avoids a situation where, as a result of training, the weaker phase force potential is disproportionately great in regard to the stronger phase force potential.<ref name=":16" /> These benefits can help a lifter to become more explosive and to complete a lift.<ref name=":16">{{cite web |last1=Conalton |first1=Bobby |title=Benefits of Lifting Chains |url=https://www.elitefts.com/education/training/benefits-of-lifting-chains/ |website=elitefts |date=15 May 2013 |access-date=19 March 2021}}</ref>

=== Aerobic exercise ===
In addition to weight training, powerlifters may pursue other forms of training to improve their performance. [[aerobic exercise|Aerobic exercises]] may be used to improve endurance during drawn-out competitions and support recovery from weight training sessions.<ref>{{cite web |title=Do Powerlifters Need Cardio? |url=http://articles.elitefts.com/training-articles/do-powerlifters-need-cardio/ |url-status=dead |archive-url=https://web.archive.org/web/20130609131634/http://articles.elitefts.com/training-articles/do-powerlifters-need-cardio/ |archive-date=9 June 2013 |access-date=12 June 2013 |website=EliteFTS}}</ref> This would be more noted as GPP training.

=== Nutrition ===
All though powerlifting nutrition is subjective as there can be differences from person to person, there are general guidelines that athletes typically follow in order to perform optimally that can be applied to a strength sport setting. The primary concern of most diets is caloric intake as sufficient calories are needed to offset the energy expenditure of training allowing for adequate recovery from exercise. The International Society of Sports Nutrition recommends 40-70 kcals/kg/day for strength athletes who engage in 2-3 hours of intense training 5-6 days per week, compared to the 25–35 kcals/kg/day recommended for the average person engaging in a general fitness program, as regular training causes additional energy expenditure.<ref name=":0">{{Cite journal |last1=Kerksick |first1=Chad M. |last2=Wilborn |first2=Colin D. |last3=Roberts |first3=Michael D. |last4=Smith-Ryan |first4=Abbie |last5=Kleiner |first5=Susan M. |last6=Jäger |first6=Ralf |last7=Collins |first7=Rick |last8=Cooke |first8=Mathew |last9=Davis |first9=Jaci N. |last10=Galvan |first10=Elfego |last11=Greenwood |first11=Mike |last12=Lowery |first12=Lonnie M. |last13=Wildman |first13=Robert |last14=Antonio |first14=Jose |last15=Kreider |first15=Richard B. |date=2018-08-01 |title=ISSN exercise & sports nutrition review update: research & recommendations |journal=Journal of the International Society of Sports Nutrition |volume=15 |issue=1 |pages=38 |doi=10.1186/s12970-018-0242-y |issn=1550-2783 |pmc=6090881 |pmid=30068354 |doi-access=free }}</ref> Additionally, when powerlifters are in the off season, it is recommended that athletes increase their caloric intake in order to meet the recommendations of the ISSN and optimize their training.<ref>{{Cite journal |last1=Oliver |first1=Jonathan M |last2=Mardock |first2=Michelle A |last3=Biehl |first3=Adam J |last4=Riechman |first4=Steven E |date=2010-09-15 |title=Macronutrient intake in Collegiate powerlifters participating in off season training |journal=Journal of the International Society of Sports Nutrition |volume=7 |issue=sup1 |pages=P8 |doi=10.1186/1550-2783-7-S1-P8 |pmc=2951052 |doi-access=free }}</ref> In addition to caloric intake, macronutrient intake plays a major role in the success of an athlete's diet. Protein, carbohydrates, and fats all play different roles in the performance and recovery process.<ref name=":0" /> Optimizing protein intake enables a powerlifter to build more muscle and recover properly from intense training sessions.<ref name=":0" /> The Journal of Sports Sciences recommends that strength athletes consume 1.6g–1.7g protein/kg/day in servings of 20 grams, 5 to 6 times a day for maximal muscle growth.<ref name=":1">{{Cite journal |last1=Slater |first1=Gary |last2=Phillips |first2=Stuart M. |date=2011-01-01 |title=Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding |url=https://doi.org/10.1080/02640414.2011.574722 |journal=Journal of Sports Sciences |volume=29 |issue=sup1 |pages=S67–S77 |doi=10.1080/02640414.2011.574722 |issn=0264-0414 |pmid=21660839|s2cid=8141005 |url-access=subscription }}</ref> Sufficient carbohydrate intake allows an athlete to have adequate energy during training and restore any glycogen that is lost throughout their respect exercise.<ref name=":0" /> However, it may not be as crucial for powerlifters as it for endurance athletes like runners due to the nature of the sport. For strength athletes, it is recommended to ingest a range of 4g to 7g carbohydrate/kg/day depending on the stage of training. Timing carbohydrate intake around training sessions may benefit powerlifters by giving them more energy throughout their workout.<ref name=":1" /> Moreover, fats may help a strength athlete who is struggling to stay energized by providing more energy density, however, there is unclear evidence on the necessity of fats in a powerlifter's diet.<ref name=":1" /> In addition to nutrition from foods, it is very common for powerlifters to take supplements in their diets. Caffeine and creatine mono-hydrate are two of the most research and common supplements among strength athletes as are proven to have benefits for training and recovery.<ref name=":1" />