A pivot block is a period of non-specific training that we use to give lifters a physical and mental break from heavy powerlifting-specific training. I first heard of this concept from Mike Tuchscherer of Reactive Training systems and to be clear, the way I use them is NOT the same way that RTS uses them. …
I am a firm believer in autoregulation and teaching my lifters how to choose the weight on the bar as accurately as possible based on what I’m asking them to do. This is why we use RPE-based training almost exclusively. In its purest form, RPE (rate of perceived exertion) is an educated guess on what …
A 4-Step Process for Choosing the Right Weight to Lift Read More »
When you’re new to lifting, making progress is simple. Start light, practice good form, and add a little bit of weight to the bar each time you train. Rinse and repeat. If you’re consistent, you can use this approach to milk your “newbie gains” for a LONG time. How long? It’s different for everyone, but …
Powerlifting is an evolutionary process. Not in the clichéd sense of “only the strong survive,” but rather, natural selection. The longer you lift, the more your technique will change out of necessity. You’ll get to a certain level of strength with your current approach, but as they say, what got you HERE won’t get THERE. …
Managing a strength training program is like steering a ship on the stormy sea. You may have a general idea of where you’re going, but sometimes the waves are wild, the wind is whipping and you get blown off course. The goal if for the coach and lifter to collaborate and make the best possible …
When a powerlifter is successful, who should get the credit? The lifter, because they did all the work and lifted the weight? The coach, because they wrote the program and taught the lifter what to do? Clearly the credit is shared between the two sides, especially if the coach and lifter have established a trusting …
Collaborative Decision Making between Coaches and Lifters Read More »
Just because strength training concepts have funny names doesn’t mean they have to be complicated. One that gets thrown around a lot that seems complex but really isn’t is undulation. To put it simply, undulation means changing the sets, reps and load of a lift each time you do that lift within a certain period of …
When programming for the main barbell lifts, I typically prescribe either straight sets (multiple sets at the same weight/RPE, e.g., 5 sets x 5 reps @ 8 RPE) or a heavy top set with backdown sets (e.g., 1 set x 3 reps @ 9 RPE, then 2 sets x 3 reps @ 90% of top …
So whether you’re a novice, intermediate or advanced lifter, there’s a productive way to implement open-ended sets in your training. A simple rule: if you’re a rookie, stay lighter with any sets approaching failure, and if you’re more experienced, you can push a bit closer to failure with heavier weights.
WHAT HAPPENS WHEN YOU DELOAD Most lifters know you SHOULD deload, but few understand what actually happens when you back off the throttle. It helps to understand the relationship between fitness, fatigue and performance. Fitness: An athlete’s ability to perform a specific physical task (i.e., a powerlifter is “fit” to lift heavy weights for low …
