Iron Uprising

Service Description

1. Purpose: A powerlifting system is designed to increase strength in the three main lifts: squat, bench press, and deadlift. It aims for optimal performance, muscle development, and injury prevention. 2. Core Principles Progressive Overload: Gradually increasing the weight or volume to stimulate muscle growth and strength. Specificity: Training that directly targets the muscle groups and movement patterns used in competition lifts. Variation: Regularly changing exercises, rep schemes, and training modalities to prevent plateaus and overuse injuries. 3. Training Structure Weekly Schedule: Most systems include multiple training sessions per week, typically dividing them into different focuses (e.g., max effort, dynamic effort, accessory work). Periodization: Training cycles that vary intensity and volume over time, often broken into phases (e.g., hypertrophy, strength, peaking). 4. Training Components Main Lifts: Focus on squat, bench press, and deadlift variations. Accessory Exercises: Target muscle imbalances and weaknesses (e.g., rows, lunges, tricep extensions). Speed Work: Exercises that improve explosiveness, often incorporated through dynamic effort days. 5. Monitoring Progress Testing: Regularly scheduled max testing to evaluate strength gains and adjust training loads. Tracking: Keeping detailed records of lifts, weights, sets, and reps to assess progress over time. 6. Recovery and Nutrition Rest Days: Essential for muscle recovery and preventing burnout. Nutrition: Emphasizing adequate protein intake and overall caloric needs to support training demands. 7. Adaptability Individualization: Adjusting the system to meet the specific needs, goals, and recovery capacities of the lifter.