Blog

תדירות אימונים גבוהה בפאוורליפטינג יכולה לשפר טכניקה, להגדיל נפח בלי תשישות, ולייעל את מערכת העצבים להעלאת משקלים. אימון תכוף עוזר לגוף להתאושש מהר יותר ולהסתגל לעומסים. במאמר נסקור את היתרונות ונציע דרכים ליישום חכם של תדירות גבוהה בשגרת האימונים.

לחיצת חזה באחיזה צרה היא שינוי קטן שיכול לעשות הבדל גדול בתוצאות שלכם! זה לא רק גיוון, אלא תרגיל שיכול לשפר את הכוח שלכם, את היציבות, ואפילו לעזור לכם להתגבר על תקיעות בנקודות מסוימות בלחיצת החזה הרגילה. רוצים לדעת איך? כל הפרטים מחכים לכם במאמר!

Many people think that a herniated disc is a sign of a life without powerlifting or worse, with constant pain. It is important to know that not only can you live without pain, you can also return to powerlifting and gain great strength and even go far in your training. Invest in training for your health and to return to normal and proper functioning.

When an athlete is injured, he may find himself in a difficult mental and psychological situation. In order to recover and return to training, it is very important to consider many things beyond the program itself. Investing the resources in mental recovery is even more important than the program and the technique sometimes.

If you've passed the beginner training stage, you've probably found yourself one of the strongest in your gym, but still feel far from your potential and dream, your inspiration figures are much stronger than you, and you can't figure out what those little things are that you're missing. I want to suggest here some important things that can change your deadlift from a strong exercise, to a monstrous exercise. I will refer to the width of the stance that you were taught at the beginning that is no longer relevant or correct for you, the shape of the grip of the bar that must change if you want to withstand the load, and the biggest lie of all, the slack pull.

We must understand the feedback and balance between the training program and the technique of the exercises, otherwise we may find ourselves frustrated by failed attempts to improve the technique and get stronger. This balance is never easy and simple, but extremely essential.

We must define the target exercise before we can talk about variations. When we talk about variations we will have to define the similarity and purpose of each variation. After all this we will touch on the most well-known variation and the most commonly used in the world of training in general. The problem is that people don't treat it as a variation, so it falls between the lines. There are many manipulations that can be done in the program, understanding the different roles of different variations and their possibilities opens up a new way of how to approach and use variations.

Integrated and individual planning means combining plans and phases to maximize results. I offer here a more free and open view of how a program should look according to the different exercises, different goals for each exercise, and maximum maximization of each exercise on its own. A smart plan understands that every person and every situation will sometimes require small changes and adjustments according to our wisdom and understanding of the plans we put together.

The simplistic way to look at strength sports is by focusing on the muscles that perform the desired actions only. With such a view, bodybuilding-based programs for powerlifters were built. We have seen programs loaded with isolated exercises, and analyzing the trainee's sticking points and weaknesses while performing a specific exercise while pointing out the weak muscle, and immediately we hear sentences like "Your gluteus is weak, you need to perform more hip thrusts" or "You have difficulty locking in the bench press , this is a weakness of the triceps, you must perform an isolated exercise on the rear side." The planner of a powerlifting program should understand that performing a heavy lift does not only consist of muscle mass, but is a specific skill. There are several ways to be specific, but to understand them we must understand what powerlifting is.

When we manage to understand the degree of difficulty of each repetition, we can take a certain percentage of our record to estimate how much RIR is. According to this we will be able to calculate how much to advance from training to training, and how much to start and end a training block. We will understand the advantages and disadvantages of different progression methods and when we will prefer a long training block over a short training block. If you have the patience to calculate and understand these very significant little things, you are taking another step towards understanding how to build a successful training program.

If you've reached a point in your training where you're at a loss, it seems to you that you're doing everything right and you're still not making progress, there's a chance that the small details in your plan are the reason you're stuck. First of all understand the concepts of MEV and MRV which may explain at least partially why you are stuck and not progressing. I also share here some secrets that the great coaches know and talk about, but I have never seen anyone reveal them like I try to do here. The 80% rule is in my opinion one of the most important tools to approach building a winning plan, I am giving you here one of the most important details in my opinion.

RPE is a measurement of the level of difficulty in training. In the field of powerlifting, many trainers have tried to give tables of the feeling of difficulty to help the trainees rate their rpe. In the end, we need to check how possible and reliable this is, and should we use this idea in assembling programs? And how would it be correct to use the term rpe? Did you know that rpe wasn't invented for powerlifting at all?