Westside Barbell’s Louie Simmons knows that true powerlifting dominance requires more than just squats, deadlifts, and bench presses (the “big three”). Enter extra workouts, a strategic approach to maximizing strength gains and recovery.
Why Extra Workouts? A Lesson from Chen Fake
Simmons draws inspiration from Chen Fake, a legendary martial artist who surpassed his peers through dedicated extra training. Similarly, powerlifters who want to excel need to put in the extra hours. However, longer traditional workouts lead to diminishing returns.
The Power of Short & Focused Workouts
Westside’s solution? Short, targeted workouts (20-30 minutes) focusing on specific areas or addressing weaknesses. These “special workouts” serve several purposes:
- GPP (General Physical Preparedness): Exercises like sled work and reverse hypers improve overall work capacity, allowing you to handle intense training.
- Strength Development: Accessory lifts for triceps, lats, and delts build absolute strength in crucial muscle groups.
- Restoration: These workouts promote recovery by targeting weak areas and promoting mobility.
Sample Extra Workouts for Different Lifts
- Bench Press: Train triceps, delts, and lats with exercises like pushdowns, dumbbell raises, and rows. Rotate exercises to prevent plateaus.
- Squat & Deadlift: Focus on core, back, hamstrings, and glutes using exercises like glute-ham raises, reverse hypers, and pull-throughs.
Progression and Programming
Start with two extra workouts per week and gradually increase to 3-4 as you progress. Utilize various exercise combinations to keep your body challenged. Remember, proper form and technique are crucial, even in these shorter sessions.
The Science Behind Extra Workouts
Extra workouts are grounded in scientific principles:
- Muscle Frequency: Large muscle groups can be trained more frequently (every 72 hours) with varied exercises.
- Restoration: Targeted exercises promote faster recovery from demanding powerlifting sessions.
- GPP: Extra work builds a well-rounded foundation for peak performance.
Learning from Other Sports: GPP & SPP
Just like powerlifting, other sports benefit from GPP and Specific Physical Preparedness (SPP).
- Baseball: Extra work (GPP) allows players like Sosa and Mac to maintain peak performance throughout the season.
- Football: Soviet coaches advocated for frequent leg training (SPP) to keep athletes strong and injury-free.
The Takeaway: Embrace Extra Workouts for Powerlifting Success
Following the Westside Barbell approach of extra workouts can significantly benefit your powerlifting journey. By incorporating these targeted sessions, you’ll address weaknesses, boost recovery, and ultimately reach new levels of strength. Remember, consistency and strategic training are key to unlocking your full powerlifting potential. So, ditch the limitations of the “big three” and embrace the power of extra workouts!
Check out our previous post about The Deadlift: Equipment, Training, and Technique.