Workout and nutrition
- POWERLIFTING PROGRAMS
In the recent 10 years the powerlifting sport has become very popular, it is the ultimate sport showing strength and power
as it is only determined by weight it determine the lifting power which is a pure strength,
the question is it only genetics or training or nutrition or a combination of all?
To answer that we have to look into their daily routine
2. POWERLIFTING PROGRAMS
Your regular routine should be 3 days split and should be combination of exercises as below:
- 1-Rep MAX
- Powerlifting plan
Basically, volume training is Sets X Reps X WEIGHT, so make sure your total volume is increasing because that will increase your muscle mass which will help you push more weights without getting injured but of course it has to be met with proper nutrition as volume does consumes lots of protein and calories
Different techniques are being used to increase strength like dragging and pulling exercises pre-workout, weight lifting and it all depends on your level and strength, advanced athletes will need more workout and warm up exercises than beginners
Also changing the splits and programs add to your strength
The more you are getting close to the competition the more you should train yourself to push your maximum weight one rep, so once you warm up you start adding your 80% of the maximum weight you can lift then 90% then 100% and start pushing more weight one rep
Remember we just talked about the training volume so for 4th week you will train only volume training no strength or 1-REP max or dead lifts, that is your recovery week where you will add up more muscle fibers and recover.
Recovery also happens during sleep if you maintain a proper 8 hours sleep from night to early morning,
Recovery also happens in your resting days.
According to The National Strength and Conditioning Association, male powerlifters require around 23 calories per pound of body weight daily to maintain weight; female powerlifters require 20 calories per pound of body weight daily.
As we talked earlier about nutrition powerlifter should eat like a hungry animal because you are not only building muscles but building strength and power as well
Meal plan for powerlifters:
Wake up meal :60g of whey protein shake with banana & honey in water
Breakfast: 10 to 15 eggs + a bowl of oat meal with blueberry / two sandwiches od turkey with brown bread (225 grams of turkey)
Meals 3rd to 5th: Rice or Pasta + Chicken or steak + veggies +Large handful mixed nuts
Drink water Item fruit
Dinner: 200 to 500 grams of white fish + rice + broccoli+ salad
Before sleep: 60 grams of casein protein
Pre workout: 4-6 oatcakes + pre-workout supplements
Intra workout: Gatorade + BCAA (10 to 20 Grams)
Post workout: 60 grams whey protein + 30g dextrose in water