The Pat Reeves Power Page - Routines from the British Powerlifting champion
Beginners powerlifting programme - (assuming some previous bodybuilding training).
I am here accepting that trainees who attempt this
routine are from a general weight-training background and have a sound
knowledge of the necessary technique. Otherwise please, at least
initially, work with a suitably qualified personal trainer until such
time as these techniques are mastered.
Monday and Wednesday
Power cleans 3 x 8
Ensure good body positions are maintained throughout - never sacrifice technique for extra weight. Don't be too anxious to increase poundage's in the early stages and ensure that each repetition is performed in good style.
Intermediate & Advanced
I don't consider it so necessary to divide intermediate and advanced lifters into different ability groups. Once the basics have been learnt, training for all powerlifters can go along similar lines. The only difference will be in the sporting calendar - e.g. some lifters will be making divisional championships their objective, whilst others may be aiming at national or even world championships. The training cycle for the powerlifter for each major competition may be broadly divided into two phases - Preparation phase and Competition phase:
PREPARATION PHASE - The length of this
phase will ultimately depend upon the number of major competitions the
lifter is preparing for. The national squad lifter, for example, will
probably compete three times a year; at the divisional championships,
the nationals and hopefully the worlds; whereas a lifter of lesser
ability may only compete twice - at county and divisional levels. It is
unlikely ever to exceed 12 weeks and in most cases will be 8-10 weeks.
Squat (competition stance) 2 x 5 Knee wraps 2 x 3, Knee
wraps 2 x 2
Day two -
power clean 3 x 3,
Day three -
squat 1 x 5, 1 x 3, 2 x 2, 3 x 1,
Day four -
This should be as day two, or alternatively it can be
used for grip work and short-range power movements i.e. half squat,
dead-lift from boxes and dead-lift from standing on blocks.
The intensity of workouts can now be stepped up and more emphasis be placed upon the competition power lifts, together with really heavy bodybuilding work. One would expect the bodyweight to increase 3-5% above competitive body weight, and remain that high until approximately seven days before the competition. Fitness training can be reduced and repetitions drastically cut. and particular attention paid to technique on the three lifts. The three power lifts must be the core of the programme. The final seven days before a competition can best be described as an active rest period. Some lifters like a full sevens days rest period. Others - like me (!) take less rest than the heavier lifters. Basically, I work right up to the day of the competition.