My Training Method

@Below, I describe my training method which I have learned from books, magazines, and my experiences. If there is any mistakes, please mail to me about them.

INDEX

  1. Training and muscular development
  2. Cycle training
  3. Form
  4. Repetition
  5. Numbers of set
  6. My training routine
  7. Training after main set
  8. Concentration
  9. Form of squat
  10. Genetics
  11. Form of deadlift


Training and muscular development



We must get a powerful body to win powerlifting contests. I think there are two method to get a powerful body.

  1. Improvement of nervous system
  2. Growth of muscle

(1) means learning of the good form and increasing the number of the active muscle fibers.(2) means enlarging the diameter of muscle fibers.

I think the best training for (1),(2) are described below.

(1) Doing the same training as many as possible
(2) Doing the high-intense training and giving rise to super-recovery
I think the extreme training of (2) is Heavy-Duty-Training. I have not done this, but the efficiency is clear because of the body of Drian Yates ( 1997 Mr. Olympia). But this method means very few sets and repetition, this method is contrary to training of (1).

By only (1) training, we can not get big muscle because of fatigue. By only (2) training, we can not improve nervous system. The best training I beleave is described bolow.

(1) Workout until the limit at only one day of week
(2) Workout 80% of (1) at only one day of week
The day of (2) is "active rest", it gives rest to muscle and improvement to nervous system.




Cycle training



Cycle training is the well-known training method for powerlifters. I think it's very effective.

Human body can adapt itself to the workout, so repetition of same training method limits its effect. Also the repetition make your mind tired and cause overwork situation.

Cycle training is one of the solution. You change your workout menu (weight and number of sets) every about two months.

The points are as follows.
  1. 1 cycle ; 5weeks to 10weeks
  2. You use heavier weight little by little every week.
  3. You plan that at last week you challenge your max weight.
  4. After 1 cycle, you get rest for 1 week and step up to next cycle.
  5. At next cycle, you plan that next max weight is 2.5 to 5 kg heavier.
The advantages are as follows.
  1. You can check your form in first few weeks because of light weight.
  2. You can learn accelerating lift in first few weeks because of light weight.
  3. You can do plenty of supplementary workouts in first few weeks because of light weight.
  4. You can avoid injury because you challenge your max weight in only last few weeks.
  5. You can get concentration and peak condition easily.
Matters that require attention are as follows,
  1. You should do workout on your plan as precise as possible.Even if you feel weight light, you should not get weight heavier.
  2. Weight at first week must be about 70% of your max. If you use heavy weight in first few weeks, you get tired and can't lift max weight at last week.
Cycle training can be devided into 4 period.
  1. Preparation ; 1week to 2weeks
  2. Registance ; 3weeks to 6weeks
  3. Peaking ; 1week to 2weeks
  4. Rest ; 1week to 2weeks

Example of cycle training menu (this is mine) is as follows.


  1. SQUAT
    week weight(% for 1RM) No. of reps No. of sets
    1st week 66% 8 2
    2nd week 72% 8 2
    3rd week 78% 8 2
    4th week 84% 8 2
    5th week 88% 8 1
    6th week 92% 6 1

  2. BENCHPRESS
    week weight(% for 1RM) No. of reps No. of sets
    1st week 69% 8 2
    2nd week 75% 8 2
    3rd week 81% 8 2
    4th week 87% 8 2
    5th week 91% 8 1
    6th week 93% 8 1

  3. DEADLIFT
    week weight(% for 1RM) No. of reps No. of sets
    1st week 56% 8 2
    2nd week 62% 8 2
    3rd week 68% 8 2
    4th week 74% 8 2
    5th week 78% 8 1
    6th week 82% 6 1



Form



I think there are two views about the form for workout.

  1. The same form that you use in contest
  2. The form with which you can use as heavy weight as possible

A merit of (1) is that you can reduce mistakes in contest. A merit of (2) is that you can get higher intensity to your muscle.

I think there is much difference between (1) and (2) in benchpress, because you can lift heavier weight with bound on chest or with raising hip from bench.

Now I adopt (2) and I keep progress in benchpress. I think the reason of my progress is as follows.

  1. I can do very fast and accelerating lift with bound on my chest, so I can finish 1 set before muscle is filled with lactic acid. It gives maximum intensity to muscle fibers.
  2. I can improve bridge-form with raising hip from bench.




Repetition



Experimentally, I feel the characteristics of repetitions are as follows.

  1. 1 to 6
    • You need high concentration on the set.
    • When you lose control of form a little, you can't continue the set.
    • You can't feel much pump-up of muscle after workout.
  2. 6 to 12
    • When you lose control of form a little, you can adjust it.
    • You can feel much pump-up of muscle after workout.
  3. over 12
    • Your heart and lungs give up before your muscle does.

Generally it is said that best repetition for a set is 8 to 10. I believe this, too. When I do 10-reps set, intensity of 1-rep is comparatively low and I can do 1-more-rep after 10-reps comparatively easily. I believe it is the best way for getting more muscle to exceed my limit by 1-more-rep at every workout and repetition of 8 to 10 is best for this.



Number of set



I think proper number for main sets ( except preparation sets ) is two. From my experience, Pump-up of muscle after 2 main sets is much better than that after 1 main set because of short of time. I feel inner part of my muscle is sutimulated after 2 main sets.

After 1st set, taking plenty time of rest, reducing lactic acid from muscle, and screwing myself up make me capable to finish 2nd set. Probably, 1st set fixes my nervous system, improves form and gives me capability to mobilize more muscle fibers, I think.

After 1st set, when I feel limit or satisfaction to get enough damage to muscle, I stop 2nd set. I think this is prevention of over-training situation.



My training routine



My Recent training routine is as follows. I have overtime work every weekday, so I can workout while 20 minutes at lunch break ( about 1 hour) on weekday.

day of the weekworkoutsets
Mondayoff
Tuesday benchpress(80% of heavy day's) 2sets
narrow grip bench press 1set
parallel bar dips(only my weight) 1set
barbell curl 1,2sets
Wednesdayoff
Thursdayoff
Friday benchpress(heavy day) (prep)3sets (main)1,2sets
narrow grip bench press 1set
parallel bar dips(only my weight) 1set
barbell curl 1,2sets
Saturdayoff
Sunday squat (prep)3sets (main)1,2sets
deadlift (prep)3sets (main)1,2sets



Training after main set



The best way to strengthen 3 events of powerlifting is doing squat, benchpress, and deadlift as hard as possible. But supplementary training can help you to achieve better result. I think the reasons are as follows.

  1. Human body keeps balance of muscles. So we can get more muscle by strengthening not specific part of muscle, but all over muscle.
  2. We can prevent to get an injury by losing balance in workout.

Supplementary trainings which I do or want to do are as follows.

  1. Supplementary trainings for Squat
  2. Supplementary trainings for Benchpress
  3. Supplementary trainings for Deadlift


    Concentration



    Power training needs concentration because we use weight as heavy as possible. Concentration increase the density of adrenaline in your blood. It make you possible to generate many impulses from your brain to your nerves. Many impulses you generate, many muscle fibers you can contract.

    Recently I easily concentrate to the set because I did it many times. My concentration method is as follows.


    When I concentrate enough, I can hear my heart beating, my body become warmer, and I am in a sweat.

    It is said that a human being can only use about 30% of his power. We can not control our involuntary ability. I hope I can use my hidden power with good concetration.



    Form of squat



    I have been trying to improve my form of squat for about 2 years. I tried wide stance, narrow stance , and so on. Recently I think I found the ideal form.

    The point of my ideal form of squat is as follows.

    body partpoint
    position to carry the barthe hollow behind the deltoid muscle (You can find it when you lift your elbows.)
    position of elbowsas high as possible
    stanceset the interval of your heels same as your shoulder width
    tiptoesset the angle between tiptoes 45 degrees
    the center of gravityon the tiptoes (Because I adopt narrow stance, I can use the power of legs well with this balance), imagine to move the bar just above your tiptoes in a straight line.
    kneesopen to the tiptoe (do not exceed the tiptoe), and squeeze your upper-body between your knees.
    backcontract your abs around your pit of the stomach, keep your jaw forward, and curl your back a little. I think this is ideal start form.




    Genetics



    It is said that the hereditary talent is important in powerliftig and bodybuilding. I think the talent is important in all kind of sports, but especially in power sports we can hardly compensate for weakness by technique and the talent is more importat. While there are people who have big and strong body without training, there are people who hardly get big and strong with hard training.

    I think everybody has his own "potential", which is like displacement volume of cars. Everyone can get stronger to some level with any training, but the level is restricted by his talent. It is what I said "potential". If he want to get further stronger, he must adopt scientific training (periodization training, cycle training, and so on). People who have big potential can get strong easily like cars which have big displacement volume can run fast easily. People who have small potential can hardly get strong like cars which have small displacement volume need tuning-up and driving technique to run fast.

    But scientific and appropriate training can bring progress to everybody. Even if people who have small potential can get stronger slowly but steadily. It is the charm of powerlifting that everybody can improve hisself steadily.



    Form of deadlift



    I am not good at deadlift. But recently I recognize some fault in my form with comments of the gym's coach.

    The point of deadlift form is as follows.

    1. First Pull
      • Lift by legs with your back a little forward-bent
        If you use your back first, you can not use your back at finish point.
      • Set the bar just below your shoulders
        If the bar is a little forward, the barbell swings back and forth and you need more power.
    2. Middle Point
      • Keep the locus of the barbell just straight
        If the locus is not straight, you need more power to lift it.
    3. Finish Point
      • Don't throw your shoulders back too much
        You need to stick out your chest, but if you throw your shouldrs back too much, you need more power to lift it.