Powerlifting. Rules and competitions. Advantages and disadvantages. Exercises

© concept w — stock.adobe.com

Share:

What is powerlifting? This is a powerlifting event in which athletes compete in three exercises - the squat, bench press and deadlift. You need to lift the maximum weight for one repetition. The winner is the one who collected the largest amount in three movements in his weight category.

It is also a whole culture. Tournaments that are more like rock concerts, Yuri Belkin’s sky-high lifts, crowds of beginners and veterans who, at 60 years old, are stronger than most of the hall’s visitors, families with children in the audience – all this is powerlifting. This sport can make anyone strong who knows how to endure, work in the gym and plan their life.

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

Story

Powerlifting was born from a series of exercises that athletes performed to achieve the best results for body definition. Initially, the set of exercises looked different than it does now.

In the 50s of the last century, the formation of powerlifting took place, after which it acquired the form in which it exists now. And already in the 60s of the last century, competitions began to be held in different countries with the regularity that is necessary to reach an international scale. And around the same time it was included in the Paralympic Games register.

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.

Main federations in Russia

The first federation in Russia was the IPF

Its national branch is called the Russian Powerlifting Federation (RFP). (Official website – https://fpr-info.ru/). It is under her auspices that youth powerlifting is developing. The ranks and titles of the FPR are assigned by order of the Ministry of Sports of Russia. A distinctive feature is the absence of open national championships. An athlete must go through local, zonal competitions and show good results in them in order to qualify for a major tournament or national championship. The FPR complies with WADA rules regarding doping in sports and there are no divisions without mandatory testing for the use of prohibited substances.

NAP or National Powerlifting Association

It was created to make the sport more inclusive. In this federation, you can pay an annual fee and compete in all open tournaments where the athlete can physically travel. Championships of various levels are held - from city tournaments with the awarding of the title to CMS to European and World championships. This federation was the first to introduce deadlifts (classical deadlifts and sumo), powerlifting with the ability to perform bench presses in a slingshot and squats in knee wraps, and began to hold tournaments in recreational areas - such as the epic annual tournament at Aqua Loo in Sochi.

Official website – https://www.powerlifting-russia.ru/

WPC/AWPC/WPA/WUAP/GPC

A large international federation, developed not only here, but also in the USA, Finland and Germany. It is distinguished by fairly high standards and the high cost of doping control in amateur divisions. It is paid for by the athlete himself, unless he was called for doping control by the judges. There are no doping controls in the WPC.

Official website – https://www.wpc-wpo.ru/

IPO/GPA/IPL/WRPF (Russian Powerlifters Union, SPR)

Four major world federations have united to hold tournaments for the strongest athletes. The SPR is considered the most developing federation; it is actively promoting in the regions and has a permanent staff of judges and doping commissioners. WRPF is the first alternative federation to separate professional athletes from ordinary amateurs who do not undergo doping control. The strongest athletes compete here - Andrei Malanichev, Yuri Belkin, Kirill Sarychev, Yulia Medvedeva, Andrei Sapozhonkov, Mikhail Shevlyakov, Kyler Volam. The WRPF has a branch in the USA, tournaments are conducted by Dan Green and Chakera Holcomb. The chief judge of the VRPF international tournaments among professional athletes is Boris Ivanovich Sheiko.

WPU

The youngest alternative federation in Russia among those that hold international competitions. It differs from the rest in that athletes in the VPU do not pay for doping control if they perform in the appropriate category.

The athlete chooses independently where to perform and how to train.

© Nomad_Soul — stock.adobe.com

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

Classic eventing

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.

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.

What you need for training

Before you start training, you must undergo a medical examination and make sure there are no contraindications.

Obstacles may include diseases such as:

1. Weak skeleton;
2. Diseases of the nervous system;
3. Myopia;
4. Haemorrhoids;
5. Prostatitis;
6. Heart problems.

If there are no health restrictions, then you can safely start purchasing equipment. It can be purchased at sporting goods stores. List of required equipment:

• Sports shorts and T-shirt;
• Comfortable sports shoes;
• Wrist bandages;
• Wide leather belt to secure the lower back.

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

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

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.

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

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

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.

Features of the female body and psychology

Dear coaches and athletes, do not forget that women, even strong ones, MS and MSM in powerlifting, are primarily women, with all the ensuing consequences.

Girls need a special approach and attention, and, above all, communication. You shouldn’t limit your conversations with them to the weights and approaches that need to be done today; you definitely need to take an interest in their well-being, ask what’s new, but not in too much detail, otherwise the training will turn into a long intimate conversation.

You need to be able to properly motivate female athletes; not everyone can use a lot of weight on a barbell as a motivation for training. A girl must be the best for the coach, for the team, for the athletes at competitions, and, of course, look good, this is the main motivation.

There is no need to say how much weight she will have to squat with today; girls are very often afraid of large weights, even if they can handle them easily. I often don’t say what weight is on the bar, but slowly, imperceptibly, I add the weight myself from approach to approach. In the end, it turns out that the girl completed the 150*2 squat to her great surprise. That’s it, the bar has been overcome, now she won’t be afraid of this weight anymore.

Separately, it is worth mentioning about menstruation. Girls weaken very much during this period and become uncontrollable. Therefore, under no circumstances should heavy loads be given at this time, especially in the first days of the cycle. This has a very harmful effect on women's health. It's better to skip a few days of training altogether.

But the worst thing that can happen to an athlete is the onset of menstruation during competition. Keep a calendar, and if suddenly you are “lucky”, then you should try to delay the start of your period, and there is a simple and safe way for this: you need to start eating lemons a couple of days in advance, 2-3 pieces a day. By the way, the same method (eating lemons) is effectively used for weight loss before competitions.

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

Add to Calendar * Add to My Workouts * Print Workout

* — The service is in beta testing

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.

Equipment

Properly selected equipment also plays a significant role. During training and competitions the following are used:

• expanders;
• dumbbells;
• cargo;
• rods;
• crossbar;
• bench (horizontal and inclined).

To create a pleasant atmosphere and greater effectiveness during training, you can put motivational music on the player.

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.

Advantages and disadvantages

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!

What to choose - bodybuilding, fitness or powerlifting?

When choosing the most suitable way to build a beautiful and healthy body, you should first of all be guided by the tasks you have set for yourself. Among them, the most common desire is to lose weight, get the physical condition of the body into proper shape, increase the level of muscle tone, and also gain energy and strength in the right amount. In addition, the desire to become more resilient, powerful and the desire to improve muscles that are somewhat lagging behind may give you the idea of ​​​​starting classes.

For other novice athletes, the incentive is the desire to build a beautiful, sculpted body that attracts the glances and admiration of the opposite sex.

Having precisely defined your aspirations, it will become clear which discipline will allow you to get maximum results and is effective in use.

In general, there is no need to become a professional athlete in your chosen field. Not everyone can endure heavy loads and a tough regime, even if the goals set are very desirable. To maintain physical health, moderate but regular work on yourself will be enough. Then, if everything goes well, you can think about professional activity.

For most of the fair sex, fitness classes would be the best option. For men, bodybuilding classes in the gym are suitable. But no one forbids you to try your hand at other disciplines.

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.

Bodybuilding is a more serious discipline.

The name itself speaks about the goal of the classes - building a beautiful body. More accurately, bodybuilding can be described as a conversation with your body, painstaking work on every detail.

The effectiveness of exercise depends not only on the quality of the muscles available, but also on perseverance and literacy. For every bodybuilder, the beauty of the body is a priority, but health and sports interest are also equally important.

The main principle of training is a heavy load and a lot of time for training. But in order to start working on the details, a first stage is necessary, during which the base is actively developed with the help of strength exercises. Classes are held about three times a week, during which multi-joint exercises are performed. You need to do two to four sets of 8-10 repetitions.

But the second stage already involves refining every centimeter of muscle. Work on it takes place five to seven days a week. For each muscle group, up to five exercises are selected, which are performed in 3-4 steps up to 12 repetitions.

Nutrition occupies a special place during bodybuilding. The amount of calories and microelements consumed should be sufficient and complete. To obtain a greater effect, it is possible to use sports nutrition, which is available in the form of powders and mixtures.

Additionally, adherents of this discipline are engaged in strengthening the cardiovascular system, the so-called drying, procedures in the solarium.

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.

Where to start with powerlifting?

There are several features of effective training that must be taken into account in order to begin to develop and improve results:

1. In one workout you cannot work more than 2-3 muscle groups, and it is inappropriate to use more than three exercises for each of them.
2. Powerlifting involves gradually increasing the maximum load. It is important to perform as many sets as possible so that you can maintain technique, tempo, number of reps and weight.
3. In training, much attention should be paid to the development of auxiliary and stabilizing muscles that take part in triathlon.
4. The rules of powerlifting include minimizing body fat and increasing muscle mass. It is important not to develop it one-sidedly, that is, you need to load all muscle groups at once.

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.

Doping in powerlifting

The influence of doping, or rather the lack of doping control, on powerlifting is somewhat exaggerated. So, in 2013, at the Super Cup of Titans, Evgeniy Yarymbash, according to the IPF rules, but without doping control, collected a triathlon amount of 1200 kg, in May 2014 at the EPF European Championship, Karl Ingvar Christensen showed the same amount, and already in the fall of 2014 - 1230 kg at World Championship. In the same year, Andrei Konovalov gained 1190 kg at the Russian Championship.

In 2014, at the Titans Super Cup, Denis Odintsov from SHT squatted 485 kg, and at the EPF European Championship, Carl Ingvar Christensen showed the same result in May of the same year, and in the fall he surpassed it - 490 kg.

According to the famous powerlifter and strongman Alexei Serebryakov, without the use of prohibited drugs, you can lift almost the same weights, but the risk of injury during the preparation period greatly increases [8].