Free Weight Training Tips
Weight training for the Powerlifter, 5 x 5 style.
Weight training for the Powerlifter, 5 x 5 style.
The powerlifter will use a mid range weight for each set, somewhere between 75 and 85% of their 1RM. On average that will represent a weight that under normal circumstances can be lifted from 6 to 10 times.
It is important that the weight be lifted as fast as possible. There is no need to work the eccentric portion of the lift so long as it is controlled. The weight will drop at a quick and controlled manner, upon reaching the lowest point in the lift explosively return the weight to its starting position.
Power athletes have the luxury of long breaks. The rest between sets will range from 3 - 5 minutes. This will change with the load on the bar. the heavier the weight the longer the rest.
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