Olympic Lifting & Powerlifting Training

Training Powerlifting
41

[quote]LBramble wrote:
Depending on how old the poster is the bench press is a requirement of the combine they do in the states so he’ll have to do it anyway for that for scolarships.

It’s a pretty sh!t lift in general but will almost certainly be a requirement for NFL guys.

Koing

Thats correct, at the “offical NFL combine” as well as all the major college “pro days” the football players are put through a set of standardized tests like broadjump, 40 yard dash, shuttle run etc. Of all the tests, the ONLY one envolving lifting weight is the benchpress. Every player, irregardless of size, is asked to BP 225 lbs for as many reps as possible.
Obviously, since it is the only lifting test, it must have major significance in how a player preforms on the field. Yes?

Top 5 combine Bench Press Records.

  1. 51 reps
    Justin Ernest (1999) Never made a NFL team. Never played a down.
  2. 45 reps
    Leif Larson (2000) Played two years for Buffalo.
    Mike Kudla (2006) Cut by the Steelers in year one.
    Mitch Petrus(2010) 5th round draft pick. Jury still out
  3. 44 reps
    Broderick Bunkley (2006) First round draft pick. Five years…six sacks.
  4. 43 reps
    Scott Young (2005)Hasn’t started in a game yet.
  5. 42 reps
    Tank Tyler (2007) Started in 08, 16 games, 41 tackles. On the bench since.
    Issac Sopoaga (2004). Starter since 08, best total 41 tackles and 1 sack in 16 games.

Who are these guys??

Top 5 40-yard Dash Times.

  1. 4.12
    Bo Jackson (1986) All Pro Running Back
  2. 4.21
    Deion Sanders (1989) NFL Hall of Fame
  3. 4.24
    Rondel Melendez (1999) Never heard of him
  4. 4.25
    Chris Johnson (2008) Plays here in Nashville. Best running back in the NFL today.
  5. 4.28
    Champ Bailey (1999) Nine time All Pro defensive back.

interesting. [/quote]

I’m totally with you mate on this. But say the OP only BP 100kg for say 10reps? Would that blow his chances? I never BP and I can do 16reps, granted it’s coming off my chest like a springboard! I can rattle out 60 strict push ups though @ 94kg bw.

An NFL guy got drafted who coached by a bulgarian coach. He wasn’t the most genetically gifted guy. He worked hard but he could still BS 220kg+, PS 110kg and run a fast 40, but he wasn’t the fastest though. BUT his in game tactics and thinking made up for his slight lack of speed against his faster peers. He was still fast but not lightening fast compared to his peers.

BP, if you are going to try for the combine. IF your not going to, ditch it, it’s a rubbish exercise.

I refuse to believe a person who BP more will have any meaningful different to a guy that can squat a chunk. The only benefit would be some added mass to help hits and blows but even here this is really argueable as they are kitted up.

OP BS to a max and do 2 drop down sets 2-3x a week. This will be easier to recover from then sets of squats where the volume is high. You have to manage fatigue better then most here as you need to do your American Football training. I just need to go in and go heavy on the big FS, Sn and CJ.

Koing

42

[quote]Chase44 wrote:
supa power I can’t find it. For some reason the links to his articles aren’t working. Could you put the link on here?[/quote]

Here’s the article:

Training for the Supertotal

I recently was asked how I would set up a training program for a person wanting to compete in BOTH weightlifting and powerlifting. Here it is, the program I would recommend for someone wanting to do both iron sports, and incidentally itâ??s also a pretty decent program for someone who just wants to be big and strong.

The basic layout is this.

Monday

Back squat

Bench Press

Tuesday

Snatch

Clean and Jerk

Thursday

Front squat

Military press or push press

Saturday

Snatch

Clean and Jerk

An occasional deadlift

Monday is the heavy back squat and bench press day. If you are doing a heavy sets across workout, like a 5x5 or something similar, this would be the day to do it. On squats you will be using the same form you plan to use in powerlifting competition. Tuesday will be the lighter day for the Olympic lifts. If you are doing technique building variations of the lifts, like hang snatches from the hip or knee, this is the day. In any case, moderate weight or even light weight is the name of the game. Thursday is heavy but low volume front squats, and an overhead strength lift like military presses or push presses. Saturday is your heavy day for the Olympic lifts, with the occasional couple of singles in the deadlift thrown in after clean and jerks are done.

Because this program is a compromise, we donâ??t get to do what is â??idealâ?? to maximize training affect for any one lift, but, we are able to do a pretty good job at training all 5 competitive lifts, snatch, clean and jerk, squat, bench press, and deadlift. Because the bar is overhead so much practicing the Olympic lifts and this stresses the shoulders, we only bench press once a week. Back squatting is only done once a week, but itâ??s done on the day when you should be the freshest, and this should keep all the other leg work involved in practicing the Olympic lifts from affecting your squat any more than it has to. We pretty much throw deadlifts out the window, because all the pulling involved in practicing the Olympic lifts trains the heck out of the pull.

To get ready for a powerlifting meet, about 3 weeks out you make these simple changes. Monday stays the same, itâ??s your â??difficultâ?? day for the squat and bench, whatever that means for the set and rep scheme that you choose to employ. Tuesday gets very, very light. Thursday turns into a â??practiceâ?? day for squat and bench, if you are going to use gear this is the day that you would put it on get a little practice lifting in it. If youâ??r not using gear, then a few moderate to heavy singles to practice competition form are in order. Saturday you come in and pull a few singles on the deadlift, just enough to get a good idea of what attempts to take at the competition.

The week of the competition, you hit your openers on squat and bench on Monday (a deadlift that is near your opener should have been hit the preceeding Saturday), go ahead and practice the Olympic lifts reallty light on Tuesday, then Thursday come in the gym and do a very light and quick squat and bench session, and I mean very light. For many people, a few doubles at 50-60% would be fine for most people, adjust up or down based on your personal recovery ability.

If you want to enter an weightlifting competition, you simply turn Thursday into another light practice day for the snatch and clean and jerk 2-3 weeks away from the contest, which leaves you with heavy squats and bench presses on Monday, technique practice with moderate weights on the Olympic lifts on Tuesday and Thursday and a heavy snatch and clean and jerk day on Saturday.

The Saturday before the competition, you will want to hit somewhere around your openers or maybe 2nd attempts depending on your individual recovery ability. The week of the competition, take Monday off, on Tuesday take snatch and clean and jerk singles in line with your recovery ability, for most people about 80% of maximum should be about right. One or two moderate sets of front squats and bench presses can also be done, but donâ??t go crazy with the weight. If you are â??recovery challengedâ?? lighten it up, especially the clean and jerk. Thursday will be very light (50-60%) singles in both snatch and clean and jerk.

So there it is, a way to do both sports at once, and a pretty decent program for getting bigger and stronger to boot.

43

As it says in the above article, it’s also an excellent program for someone who just wants total body strength and power in all muscle groups.