The main feature that distinguishes powerlifting from other related sports is the absolute priority of developing strength indicators over other functional capabilities of the human body. Accordingly, the main goal facing any powerlifter is to lift the maximum possible weight in one repetition in one of the 3 classic weightlifting basic exercises (remember, these include the bench press, squats and deadlifts). Once upon a time, the list of competitive disciplines also included the military standing barbell press, but a large number of injuries among competing athletes led to the removal of this exercise from the list for competitions.
Lifting maximum weight in powerlifting requires an athlete to work on developing their strength. Drawing up training programs for a powerlifter has its own specifics, which distinguishes it from training programs for other strength sports.
This material will discuss how to create a training program to obtain the greatest results in the development of strength and power indicators, which training program is best suited for powerlifting, the basic principles of training for strength development, issues of periodization and diet and recovery.
Powerlifting exercises, powerlifting
Powerlifting includes three competitive lifts: the squat, the bench press, and the deadlift. The total weight of each exercise determines the athlete’s qualifications, which is why this sport is also called “powerlifting.”
Squats
Bench press
Barbell deadlift
Current state
An athlete warms up at the IPA Press Championships in 2007.
The main discipline in modern powerlifting is triathlon - squat, press and deadlift. The regulations were inherited from weightlifting - in each exercise there are three approaches, if the weight is not submitted even once in the exercise, the athlete is eliminated from the eventing competition, but the judges can allow the athlete to continue fighting for small medals in individual exercises if he conscientiously performed his approaches.
In addition to triathlon, competitions are held in one single movement: the bench press. Almost all federations have developed additional standards for this. Along with the usual bench press of a maximum weight, the multi-repetition bench press is becoming increasingly popular - the folk press (press a barbell with the weight of the athlete himself for times) and the Russian press (press a barbell of a fixed weight for times). In fact, for individuals with musculoskeletal injuries, the bench press is the only strength exercise available
The League of Power Sports holds the “Battle of Champions” tournament, where athletes compete in separate exercises - bench press and deadlift, with 4 approaches in each exercise.
In the USA, Push-Pull biathlon, consisting of bench press and deadlift, is popular.
Deadlift, as a separate discipline, is also gaining popularity; many federations have introduced standards for it.
Within the framework of the NAP and WPA organizations, “powersports” competitions are held, consisting of biceps curls and military presses[3].
Armlifting is a new sport, close in spirit to powerlifting, but, nevertheless, not one. There are two exercises in the armlift: the thick barbell row (“Apollo Axis”) and the “Rolling Thunder” handlebar row.
A large number of federations offer powerlifting of different nature. Competitions according to the WPO or NAP version are more reminiscent of a bright show - huge weights, multi-layered equipment (“spacesuits” and “jacks”, according to opponents of such equipment), athletes are “turned on” with slaps and ammonia. Another powerlifting sport offers IPF, which gives spectators a traditional sporting competition where the rules explicitly prohibit punching athletes in the face and snorting ammonia in front of spectators. By the way, at the Arnold Classic strength sports festival, competitions of alternative federations are more popular among spectators than the IPF tournament.
Powerlifting competition
Today, powerlifting competitions are held all over the world, but the USA, England and Russia stand out in terms of maximum frequency. In 1984, powerlifting received the status of a Paralympic sport, and belongs to the World Games in accordance with the International Powerlifting Federation.
For participation in classic powerlifting competitions, the International Powerlifting Federation clearly defines age categories.
Men's groups start from 14 years old (juniors), 1st, 2nd, 3rd groups of veterans indicate an age limit of up to 40, 50 and 60 years, respectively, and the latest, 4th group of veterans - up to 70 years and older. Women's groups - from 14 in the junior group, and up to 60 and older in the 3rd group of veterans.
Federation
The number of international powerlifting organizations is constantly growing. But, despite the decentralization that is inherent in world powerlifting, the International Powerlifting Federation (IPF) remains the most famous and popular. The IPF is considered the only international organization in powerlifting that is a member of the World Games Association and the General Assembly of International Sports Federations. All other organizations that are called “international” are not recognized by the world's leading sports organizations, so their status remains uncertain from the point of view of world sports practice.
Squats
In alternative powerlifting federations, not only multi-layered equipment and long-length bandages are allowed, but also other concessions are used to increase the mass lifted. For example, it is allowed to wear briefs under your squatting overalls and use open-back press shirts. There are also relaxations in the equipment - squats can be performed from the “Monolift” (the athlete does not need to move away with the barbell), flexible bars are used for deadlifts (the amplitude is reduced). There are also relaxations in the area of rules - squats can only be performed up to parallel, when pressing, incomplete contact of the foot with the surface is possible, etc. The degree of strictness of competition regulations varies from federation to federation [9][10][11].
At the same time, there are federations or divisions within federations for raw powerlifting, the so-called. RAW, where, in some cases, even soft medical knee bandages are not allowed.
Doping control in alternative federations is voluntary. There are both “doping-free” divisions, where there is doping control, and “regular” ones. Within the WPC organization there is a division AWPC (short for Amateur) for competitions with doping control. A similar division within the WPA is called AWPA (Drug Tested), in the National Powerlifting Association - AMATEURS. Recently, such a division has been used - divisions with doping control are called “amateur”, without control - “professional”. The list of prohibited drugs is not from WADA, but its own. There are practically no sanctions applied to athletes from the “doping-free” division who have not passed doping control; the usual practice is to disqualify them from the “doping-free” division and automatically transfer them to the “regular” division[12].
In Russia, the Russian Powerlifting Federation, part of the IPF, is accredited by the Ministry of Sports of the Russian Federation. Competitions held by the FPR are held according to the regulations of the IPF, which is considered the most stringent of all federations, and with mandatory doping control. The Russian Powerlifting Federation has the right to assign official sports titles. Alternative federations can also assign sports titles, but they are not recognized in Russia. Initially, the IPF held competitions only in equipped powerlifting, but in recent years, in the wake of interest in bare-metal powerlifting, it began to hold competitions in this type of sport, calling it “classical powerlifting.” The FPR standards exist only for the equipped variety; for the non-equipped variety they are under development and only up to the level of the CMS. From January 1, 2020, the FPR introduced standards for classical powerlifting, as well as for the equipped bench press.
Athletes from the FPR, if they compete in competitions of an alternative federation, are disqualified (the first time - for a year, the second - for life[13]).
Powerlifting records
Due to the abundance of federations in powerlifting, there is confusion with records.
- Only records of the IPF and national federations that are members of the IPF are officially recognized. The IPF does not recognize records set outside of official competitions in any way, even under IPF rules.
- each alternative federation has its own records at all levels - national, continental and world; these records may or may not exceed the IPF records. A clarification should be applied - “the World record according to such and such a federation.” There are situations when, when a new federation is launched, the Russian record of this federation is comparable to the KMS standard of the same federation. Agreements on mutual recognition of records may be concluded between federations. Accordingly, each federation has world, continental and country champions in its own version. If a federation fails to attract strong athletes to its competitions, then a situation is possible when the “world champion” shows a result at the MS FPR level or lower.
- third-party observers, based on federation records, can deduce the so-called. “all-time” records - records of all times and all federations. To do this, the conditions for setting records must be comparable in different federations - weight category, equipment, doping control, rules of execution and type of competition (eventing or single exercise). These records are better known than those of individual federations.
International federations
- International Powerlifting Federation (IPF) is the oldest and most authoritative international federation, founded in 1973. European Powerlifting Federation (EPF) is the European division of the IPF, founded in 1974.
- North American Powerlifting Federation (NAPF) - North American division of the IPF
- no doping control - use of Monolift is allowed - multi-layer equipment, including canvas and denim; open back bench shirts; overalls with Velcro; knee bandages up to 2.5 m; briefs are allowed (reinforcing shorts made of rigid fabric, worn under overalls) - the bare-knuckle division appeared much earlier - specialized bars for exercises
- American Powerlifting Federation (APF) - founded in 1982 by Larry Pacifico and Ernie Frantz for American athletes who were unhappy with the introduction of doping controls in the IPF that year. I am categorically against any type of doping control.
- World Powerlifting Organization is a division within the WPC for competitions among professional athletes. It is distinguished by a complete lack of doping control, non-standard equipment (even by WPC standards) and large cash prizes.
- AWPC - Amateur World Powerlifting Congress, a division of the WPC for competitions with doping control, created in 1999.
- AAPF - Amateur American Powerlifting Federation, APF division for competitions with doping control
Russian Federations
- FPR - Russian Powerlifting Federation (IPF representative)
- OPR - Russian Powerlifting Organization (representative of AWPC/WPC; WPA/WPA-A; GPC; WPU; WPF), conducts competitions according to the version of one or another federation.
- ASM Vityaz - Association of all-around strength sports "Vityaz", founded in 2013 on the basis of WPA-Russia
- RDFPF
- NAP - National Powerlifting Association, also a representative of the XPC
- Russian Powerlifters Union (representative of GPA/IPO; IPL; WRPF)
Ukrainian federations
- FPU, National Powerlifting Federation of Ukraine, FPU - IPF
- GP, All-Ukrainian Powerlifting Organization - IPA
- UPC, Ukrainian Powerlifting Committee
- Ukrainian Doping-Free Airlifting Federation, UBFP - UDFPF
- AWPC-WPC - Ukraine
- GPA-GPF - Ukraine
- RAW 100% - Ukraine
- GPU
- WPAU
Kazakhstan federations
- Kazakhstan Powerlifting Federation (KPF)
- Almaty Powerlifting Center Centurion Federation WPC/AWPC
- Kokshetau Powerlifting Center Burabay Federation IPF
- NAP-Kazakhstan - National Powerlifting Association in Kazakhstan
Powerlifting standards, titles and categories
Titles and categories in powerlifting of the Russian Powerlifting Federation (RFF).
The sports title MSMK is awarded from the age of 17, the sports title MS - from the age of 16, the sports category KMS - from the age of 14, the sports category - from the age of 12.
This classification came into force on January 1, 2020. Approved by order of the Ministry of Sports of Russia dated November 13, 2017. No. 990.
Triathlon
| Weight categories | MSMK | MS | KMS | I | II | III | I youth | II youth | III youth | |
| WOMEN | 43 | 242,5 | 175,0 | 150,0 | 137,5 | 122,5 | 112,5 | 97,5 | ||
| 47 | 405,0 | 310,0 | 262,5 | 190,0 | 165,0 | 150,0 | 135,0 | 122,5 | 105,0 | |
| 52 | 435,0 | 360,0 | 290,0 | 210,0 | 182,5 | 167,5 | 147,5 | 135,0 | 117,5 | |
| 57 | 485,0 | 390,0 | 312,5 | 227,5 | 200,0 | 182,5 | 162,5 | 147,5 | 127,5 | |
| 63 | 540,0 | 420,0 | 337,5 | 252,5 | 220,0 | 202,5 | 180,0 | 162,5 | 142,5 | |
| 72 | 570,0 | 450,0 | 367,5 | 285,0 | 247,5 | 227,5 | 202,5 | 182,5 | 157,5 | |
| 84 | 600,0 | 470,0 | 405,0 | 327,5 | 285,0 | 260,0 | 220,0 | 205,0 | 177,5 | |
| 84+ | 620,0 | 510,0 | 422,5 | 352,5 | 320,0 | 285,0 | 235,0 | 217,5 | 192,5 | |
| MEN | 53 | 410,0 | 325,0 | 282,5 | 260,0 | 232,5 | 215,0 | 195,0 | ||
| 59 | 635,0 | 570,0 | 455,0 | 362,5 | 315,0 | 290,0 | 260,0 | 240,0 | 212,5 | |
| 66 | 720,0 | 635,0 | 510,0 | 402,5 | 350,0 | 320,0 | 287,5 | 257,5 | 227,5 | |
| 74 | 785,0 | 700,0 | 537,5 | 440,0 | 385,0 | 352,5 | 317,5 | 280,0 | 247,5 | |
| 83 | 850,0 | 790,0 | 582,5 | 482,5 | 422,5 | 387,5 | 352,5 | 307,5 | 277,5 | |
| 93 | 925,0 | 825,0 | 610,0 | 520,0 | 465,0 | 412,5 | 382,5 | 340,0 | 307,5 | |
| 105 | 970,0 | 860,0 | 645,0 | 552,5 | 500,0 | 460,0 | 397,5 | 355,0 | 330,0 | |
| 120 | 1005,0 | 900,0 | 687,5 | 600,0 | 530,0 | 497,5 | 422,5 | 372,5 | 347,5 | |
| 120+ | 1035,0 | 920,0 | 735,0 | 617,5 | 545,0 | 510,0 | 455,0 | 390,0 | 372,5 | |
Classic eventing
| Weight categories | MSMK | MS | KMS | I | II | III | I youth | II youth | III youth | |
| WOMEN | 43 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | 97,5 | 90,0 | ||
| 47 | 330,0 | 250,0 | 210,0 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | 97,5 | |
| 52 | 355,0 | 280,0 | 245,0 | 195,0 | 170,0 | 145,0 | 125,0 | 115,0 | 105,0 | |
| 57 | 385,0 | 310,0 | 275,0 | 205,0 | 185,0 | 165,0 | 145,0 | 125,0 | 115,0 | |
| 63 | 420,0 | 340,0 | 305,0 | 230,0 | 200,0 | 180,0 | 160,0 | 140,0 | 125,0 | |
| 72 | 445,0 | 365,0 | 325,0 | 260,0 | 225,0 | 200,0 | 180,0 | 160,0 | 140,0 | |
| 84 | 470,0 | 385,0 | 350,0 | 295,0 | 255,0 | 220,0 | 200,0 | 180,0 | 160,0 | |
| 84+ | 520,0 | 410,0 | 375,0 | 317,5 | 285,0 | 250,0 | 220,0 | 200,0 | 180,0 | |
| MEN | 53 | 340,0 | 300,0 | 265,0 | 240,0 | 215,0 | 200,0 | 185,0 | ||
| 59 | 535,0 | 460,0 | 385,0 | 340,0 | 300,0 | 275,0 | 245,0 | 225,0 | 205,0 | |
| 66 | 605,0 | 510,0 | 425,0 | 380,0 | 335,0 | 305,0 | 270,0 | 245,0 | 215,0 | |
| 74 | 680,0 | 560,0 | 460,0 | 415,0 | 365,0 | 325,0 | 295,0 | 260,0 | 230,0 | |
| 83 | 735,0 | 610,0 | 500,0 | 455,0 | 400,0 | 350,0 | 320,0 | 290,0 | 255,0 | |
| 93 | 775,0 | 660,0 | 540,0 | 480,0 | 430,0 | 385,0 | 345,0 | 315,0 | 275,0 | |
| 105 | 815,0 | 710,0 | 585,0 | 510,0 | 460,0 | 415,0 | 370,0 | 330,0 | 300,0 | |
| 120 | 855,0 | 760,0 | 635,0 | 555,0 | 505,0 | 455,0 | 395,0 | 355,0 | 325,0 | |
| 120+ | 932,5 | 815,0 | 690,0 | 585,0 | 525,0 | 485,0 | 425,0 | 370,0 | 345,0 | |
Sports titles
In the FPR, as an official organization, official titles and categories are assigned - 3, 2, 1 categories, CMS, MS, MSMK, ZMS. The title is awarded by the Ministry of Sports of the Russian Federation.
Russian alternative federations have a similar rank system, but above the MSMK the title of “Elite” is added. In NAP, since 2020, between the title of MSMK and Elite, the title of ZMS has appeared. At the same time, the standards in the NAP, except for the Elite, have an age gradient - with age (after 40 years, in 5-year increments), the standard for obtaining the title becomes lower. These titles should be distinguished from the official ones; usually there is a postscript - “Master of Sports of such and such a federation” and they do not have an official status. The standards do not coincide with the FPR standards.
In foreign federations, a different system of ranks has been adopted - 4, 3, 2, 1 classes, Master, Elite.
Powerlifting training programs for beginners
Triathlon exercises - squats with a barbell, bench press and deadlift - in bodybuilding are called “basic” or simply “base”, and are recommended by experienced trainers for gaining overall muscle mass and developing strength for beginners, since when they are performed, several joints are involved at once, and all muscles are involved.
Many athletes improve their mastery of competitive lifts by dividing programs into squatting, pressing, and highlighting deadlift training in powerlifting. In addition to a clearly defined focus, such a training system leaves the athlete with the strength to perform auxiliary exercises.
Exercises
The same exercises as in powerlifting are used in training athletes in many other sports - bodybuilding, weightlifting and athletics, martial arts, etc. But performing competitive exercises on the platform differs from the same exercises in the training process of other athletes.
Requirements for performing exercises in the IPF federation:
- the exercise is performed strictly according to commands and with the permission of the judge; failure to complete the approach is not counted
- double movements are not allowed
For squats:
- there should be sufficient depth in the squat, usually the hip joint should go below the knee
- an athlete is punished for falling a barbell during squats
- starting the exercise and returning the barbell to the racks after completing the exercise only at the command of the judge
- The width of the legs is at the discretion of the athlete
- The position of the barbell on the back is strictly regulated.
By bench press:
- The barbell press occurs in three commands of the judge - “Start” (the barbell is lowered until it touches the athlete’s body), “Press” (served after a visible pause, the length of the pause is at the discretion of the judge), “Racks” (after squeezing the barbell with straight arms, the barbell is commanded the judges return to the stands)
- Touch or bounce presses, pressing the barbell into the chest or abdomen, and bringing the barbell directly to the bottom position instead of straight arms are not considered competitive presses in the IPF sense.
- It is not allowed to lift the heels, change the position of the legs, lift the head, buttocks or shoulder blades from the bench (alternative federations may have less strict rules).
- The width of the grip is at the discretion of the athlete (there must be marks on the bar showing the extreme position of the index fingers), an open palm grip (“monkey” grip) is prohibited.
By traction:
- the method of performing deadlifts is “sumo” or classic, the width of the legs or grip is at the discretion of the athlete;
- supporting the barbell with your hips and using straps are not allowed.
- the shoulders should go beyond the plane of the bar;
- the downward movement of the barbell during shoulder abduction does not count as a double movement;
- The beginning of the lifting of the bar occurs without a command, the lowering onto the platform occurs on a command.
Bodymaster.ru recommends Training Plans:
Seated bending with a dumbbell, like hyperextension, works well for the lower back muscles, and is equally useful for powerlifters and bodybuilders. At the same time, bending is safer than its alternative for overweight people and beginners.
If you are in recovery from a spinal injury, this exercise is best performed without a dumbbell, simply crossing your arms over your chest. Adjust the depth of the tilt depending on the condition of the spine - the deeper you bend, the more load on the spine.
Bench day
Bench press on a horizontal bench
- 3 sets of 20 reps
- Body part: Chest Equipment: Barbell
Biceps curl on the lower block
- 3 sets of 20 reps
- Body Part: Biceps Equipment: Block
Pull-down of the upper block behind the head
- 3 sets of 20 reps
- Body part: Lat Equipment: Block
Dips
- 3 sets of 20 reps
- Body part: Triceps Equipment: Body weight
Pancake turns
- 3 sets of 20 reps
- Body part: Press Equipment: Dumbbells
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This powerlifting training plan alternates loads on the upper and lower body, you should start with training the upper body (press day), then after a rest day do a lower body workout (squat or deadlift day), then work the upper body again, then the lower body, and so on.
Content
- 1. History
- 2 Current state
- 3 Exercises 3.1 Requirements for performing exercises in the IPF federation 3.1.1 For squats
- 3.1.2 By bench press
- 3.2.1 By traction
- 8.1 Powerlifting records
- 11.1 IPF/FPR[18]
Leg day
Deep squats with a barbell
- 3 sets of 20 reps
- Body part: Quadriceps Equipment: Barbell
Smith machine deadlift with straight legs
- 3 sets of 20 reps
- Body part: Hamstrings Equipment: Exercise
Seated calf raise with barbell
- 3 sets of 20 reps
- Body part: Calves Equipment: Barbell
Bend on the block while kneeling
- 3 sets of 20 reps
- Body Part: Press Equipment: Block
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This sequence is akin to split training, which allows you to work out the whole body alternately. This is important, because if the muscles of the arms or abs, which are loaded on the bench day, have little effect on squats or deadlifts, then a back that has not recovered after training will create difficulties on the bench day: neither can you hold the bridge, nor can you bring your shoulder blades together.
Equipment in powerlifting[ | ]
- The IPF uses certified powerlifting bars, alternative federations may use specially designed bars for individual exercises;
- a set of discs (it is recommended to use non-rubber discs, which are thinner than conventional rubber-coated ones from weightlifting, since for a high-class athlete the required weight from rubber-coated discs may not fit on the bar). The diameter should not exceed 45 cm;
- racks for bench press and squats (can be either separate or universal). In alternative federations, the Monolift device may be used;
- platform for deadlifts.
Traction Day
Deadlift
- 3 sets of 20 reps
- Body part: Quadriceps Equipment: Barbell
Deep squats with a barbell on the chest
- 3 sets of 20 reps
- Body part: Quadriceps Equipment: Barbell
Shrugs with a barbell
- 3 sets of 20 reps
- Body part: Trapeze Equipment: Barbell
Pulling your legs to your chest on a horizontal bench
- 3 sets of 20 reps
- Body part: Press Equipment: Body weight
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There can be from one to three days of rest between workouts, depending on your level of fitness, weight and recovery capabilities of the body.
Basic principles
It would seem that everything is simple with the training program, you just need to perform basic movements from powerlifting, gradually increasing the load. But once you remember the mechanics of movement when performing a deadlift or squat with a barbell, it becomes clear that the training program should be voluminous, because you need to strengthen and develop the strength of not only the main working muscles, but also the stabilizer muscles.
In general, the universal program consists of three basic movements for a specific muscle group. The goal is to perform many sets (4-6) with heavy weights, but only a few reps. Typically, during such a workout, each movement is repeated 5 to 8 times, depending on which muscle group is loaded.
But there is another option - to combine powerlifting training and exercises for general muscle development. Despite the fact that powerlifting and bodybuilding have different goals, many famous athletes train according to the principle of two disciplines at once in order to get not only a strong body, but also beautifully developed muscles.
The choice of training program depends on your goals and level of training. Beginners should start with a general basic program that includes more than just competitive disciplines. Powerlifters who want to grow and take on increasingly larger loads can limit themselves to a standard program of 3 exercises per day. True sports fans often combine powerlifting with bodybuilding, but you still have to decide which discipline is a priority.
Basic principles of training in powerlifting:
- adequate periodization of loads to avoid overtraining syndrome;
- performing bases with heavy weight;
- performing general exercises to strengthen all muscles;
- increased rest between approaches (compared to bodybuilding);
- emphasis on reps rather than reps;
- perfect execution technique.
A beginner will have to start by mastering the technique. If in bodybuilding there is still room for imperfect technique, for example, when working with your own weight, then in powerlifting, incorrect execution can cost not only your sports career, but also your health. A ready-made program for powerlifting still remains not universal, and to achieve really good results you need an individual approach and work with a qualified coach who knows the specifics of strength training in triathlon.
Contraindications and benefits of powerlifting
Anyone can engage in powerlifting without contraindications, often these are herniated intervertebral discs and spinal injuries. Before starting classes, you should consult your doctor or sports physician.
For trained powerlifters, the weight of the equipment exceeds 200-300 kg, which increases the risk of injury. To prevent injuries, athletes use special equipment: overalls, bench press shirts, wrist and knee bandages, a belt, special shoes - weightlifters.
If you perform the exercises according to the correct technique, then there is no more harm from powerlifting than from bodybuilding. The strength training program in powerlifting is based on the same rule as bodybuilding: you should not lift heavy weights until you have mastered the technique.
However, unlike bodybuilding, powerlifting has a little more advantages. The benefit of powerlifting is that, in addition to the athletic physique you develop in training, you gain the main thing – strength. But feeling strong and harmoniously developed is incomparably pleasant.
Powerlifting is not only recommended for men; women's powerlifting is also gaining popularity.
How to Avoid Injuries in Powerlifting
When starting powerlifting classes, do not try to learn the technique of performing heavy, complex movements on your own; seek help from a coach or an experienced athlete; this will reduce your time and also reduce the risk of injury tenfold.
With the correct movement technique, the likelihood of injury (sprains, bruises, as well as ruptures of muscles, ligaments and tendons) is minimized.
Strength increases gradually, do not chase the weights on the bar, do everything according to plan and in a timely manner.
To support your lower back and spine when deadlifting and squatting, use a weightlifting belt. To protect your knees, you can use elastic bandages, bandages or special knee pads.
Powerlifting Belt Prices
Powerlifter training program - Pavel Badyrov:
Sports supplements
Taking sports supplements - creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!
| Multi-component protein | It is a source of protein of different origins, which allows you to diversify the amino acid composition and make it more unique. Building material for muscles. |
| Creatine | Participates in energy metabolism in muscle and nerve cells. Widely used to increase strength, muscle mass and short-term anaerobic endurance. |
| Vitamin-mineral complex | During intense physical activity, vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes. |
| BCAAs | Allows muscle fibers to recover faster and provides building material for the growth of lean muscle mass. |
| Glucosamine and chondroitin | Fills joints, ligaments and tendons with essential substances for prevention or recovery after injury |
| Dough booster | It will increase the production of your own testosterone, the male sex hormone necessary for the growth and development of muscle muscles. |
| Whey Protein | The most popular protein supplement for muscle growth. The main source of this protein is whey. |
| Amino acids | For rapid restoration of muscle fibers and providing the body with a sufficient amount of essential proteinogenic amino acids. |
Powerlifting Supplements for Men
Weider | Protein 80 Plus ?
- Quadruple protein mixture with high biological value. Contains 4 types of protein: milk protein isolate, casein, whey, egg albumin. Each of these proteins has its own absorption rate, which contributes to a constant and uniform supply of amino acids into the blood.
- Category: Multi-component protein More about the category
You need to stir 30 g of powder in 300 ml of milk or water. Take 3 times a day. In the morning, before and after training.
The drug provides peak amino concentration within the first 60 minutes after use and maintains it for 5 hours. Therefore, muscles quickly grow and recover, while the athlete’s strength and endurance increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet. Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dried egg white, flavoring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.
Energy value of one serving (per 300 ml of water): 112 kcal. Nutritional value per serving (per 300 ml of water): fat 0.5 g, carbohydrates 2.3 g, protein 25 g.
Energy value of one serving (per 300 ml of milk 1.5% fat): 256 kcal. Nutritional value per serving (per 300 ml milk 1.5% fat): fat 5.3 g, carbohydrates 17 g, protein 35 g.
Olimp Sport Nutrition | Creatine Monohydrate?
- Creatine is an essential substance in muscle cells in the form of creatine phosphate. Taking a creatine complex helps increase energy production by cellular mitochondria, positively affecting the athlete’s endurance, strength and muscle tissue growth.
- Category: Creatine powder More about the category
Dissolve 1 serving (5 g) in 150-200 ml of water or your favorite drink.
Increased muscular work, requiring maximum energy release, is accompanied by increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical activity increases significantly! In addition to increasing endurance during training, creatine helps increase muscle size. Creatine from Creapure is used.
VPLAB Nutrition | Ultra Men's Sport Multivitamin Formula ?
- A high-tech complex of natural vitamins and minerals was developed taking into account the characteristics of male physiology for men leading an active lifestyle.
- Category: Vitamins for men More about the category
1 capsule 2 times a day
Taking the VPLaboratory Ultra Men's Sport Multivitamin Formula vitamin and mineral complex will help eliminate nutrient deficiency in the body, which causes premature fatigue, insufficient recovery and decreased body tone.
Olimp Sport Nutrition | BCAA Xplode?
- Contains all the most popular amino acids for the restoration and growth of muscle tissue. Composition of high quality branched chain amino acids (leucine, valine, isoleucine) in a 2:1:1 ratio, enriched with L-glutamine and vitamin B6.
- Category: BCAA More about the category
Recommendations for use: 1-2 servings per day - before meals or before and after training or before bed. Recommendations for preparation: 10 g of powder (25 scoop units), dissolve in 200 ml of water. Take immediately after preparation.
The complex stimulates protein synthesis, increases muscle endurance, protects muscles from destruction by cortisol, burns fat, increases glutamine levels in muscle tissue, and strengthens the immune system. Olimp Sport Nutrition "BCAA Xplode Powder" are amino acids with an atypical branched structure. These include leucine, isoleucine, valine. Anyone who has taken BCAAs will confirm: they work! BCAA also suppresses the secretion of cortisol and reduces muscle pain. The obvious anabolic effect of BCAAs, as scientists assumed until recently, is explained by the fact that all three amino acids are active participants in protein synthesis. Moreover, leucine plays a “command” role. It signals the start of the construction of new protein inside the muscle cell.
Trec Nutrition | DAA Ultra?
- A natural modulator of endogenous testosterone synthesis containing pharmaceutical grade D-aspartic acid, which plays an important role in the functioning of the nervous system and endocrine glands.
- Category: Testosterone Boosting More about the category
1 capsule per day.
DAA ULTRA contains a unique right-handed helical shape of aspartic acid, which enhances the synthesis of testosterone from cholesterol. High levels of this androgenic hormone stimulate anabolism and lead to rapid increases in strength and muscle fiber growth. The drug improves the physical capabilities of athletes, stimulates the body's sexual capabilities and increases libido. Ingredients: D-aspartic acid, capsule shell - gelatin, dye - titanium dioxide, patented blue V, anti-caking agent - magnesium salts of fatty acids.
Geneticlab Nutrition | Elasti joint?
- A powerful joint support formula formulated with a special blend of synergistic ingredients.
- Category: For joints and ligaments
1 dose per day
Geneticlab Elasti Joint contains collagen, glucosamine sulfate, chondroitin sulfate, as well as other additional nutrients such as MSM (methylsulfonylmethane) and vitamin C. Ingredients: Hydrolyzed collagen, methylsulfonylmethane, glucosamine sulfate, chondroitin sulfate, vitamin C, emulsifier - lecithin, regulator acidity - citric acid, food flavoring, sweetener - sucralose, food coloring natural carmine.
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Powerlifting Supplements for Women
VPLAB Nutrition | 100% Platinum Whey ?
- Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
- Category: Whey Protein More about the category
Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk
The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.
VPLAB Nutrition | Creatine Capsules?
- Creatine monohydrate Vplab "Creatine Capsules" is the most effective and beneficial form of creatine. It is perfectly absorbed (most of it reaches the muscles in unchanged form), and helps increase muscle mass, strength and endurance.
- Category: Creatine capsules More about the category
Recommendations for use: 1 serving per day for 6 weeks. Then take a break for 2-4 weeks.
VP Creatine Capsules are creatine monohydrate in capsules. A rather convenient option that does not require additional worries about mixing the powder with water, despite the fact that creatine is practically insoluble in water.
VPLAB Nutrition | Ultra Women's Multivitamin Formula ?
- An optimally selected high-tech complex of natural vitamins, minerals and other nutrients is designed taking into account the characteristics of female physiology for women leading an active lifestyle
- Category: Vitamins for women More about the category
1 capsule twice a day.
Course use of VPLaboratory Ultra Women's Multivitamin Formula will provide active athletes with all the necessary vitamins and microelements, as well as additional nutrients to improve the health, performance and tone of the female body.
NOW Foods | Amino Complete?
- A balanced mixture of proteins and amino acids in free form.
- Category: Amino Acid Complex More about the category
2 capsules 2 times a day. Take 30 minutes before meals.
Now Foods Amino complex 120 caps. – a combined supplement that helps solve a number of training problems. Nourishes muscles for growth and active work, reduces recovery time.
VPLAB Nutrition | Glucosamine Chondroitin?
- Protection and prevention of joint diseases.
- Category: For joints and ligaments
The daily dose is 2 tablets, which are recommended to be taken with meals, and not forgetting to drink plenty of water.
Heavy training overloads joints and ligaments; moreover, with age, the synthesis of glucosamine and chondroitin deteriorates, and such an important element as MSM (methylsulfonylmethane - a natural source of sulfur) enters the body in negligible quantities. Chondroitin and glucosamine play a vital role in the restoration of connective tissue, improve the shock-absorbing properties of cartilage, and increase joint mobility.
MSM is a source of sulfur, biologically available to the body, a component of the proteins that make up all connective tissues. The trace element reduces inflammation, accelerates the synthesis of collagen proteins and helps maintain healthy joints.
VPLab took care of you and released a product that includes salts of all three important elements - chondroitin, glucosamine and MSM. The listed ingredients in combination have a synergistic effect, complementing and enhancing each other’s effect.
The product is ideal for the prevention of diseases of connective tissue, joints and ligaments, and will also become an effective addition to the complex of therapeutic measures for the treatment of diseases of the musculoskeletal system.
Contains high concentrations of active ingredients; Helps increase joint mobility; Ideal for the prevention of diseases of connective tissue, joints and ligaments; Reduces inflammatory processes; Accelerates the regeneration of cartilage tissue;
Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.
Bodymaster.ru recommends Fitness Trainers:
In addition, regular powerlifting classes will make you more disciplined: you will begin to monitor your nutrition, remember what the correct daily routine is, and ideally, you will also give up all bad habits.
You will forget about stooping, sunken chest and poorly developed muscles, get rid of excess weight and get the desired figure, become more resilient. Such a harmonious desire for a healthy lifestyle cannot but leave a positive mark on your mood: sport will become a source of vital energy and peace of mind for you! Play sports and be healthy.
WDFPF/RDFPF (Russia)
— A doping-free federation. For the use of dope - lifelong disqualification.
Class standards WDFPF-RDFPF powerlifting
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Rank standards WDFPF-RDFPF powerlifting veterans
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