Powerlifting success requires more than just mastering the squat, bench press, and deadlift (the “big three”). Westside Barbell’s Louie Simmons introduces extra workouts, a strategic approach to maximize strength gains and improve recovery specifically designed for powerlifters.
Why Extra Workouts?
Imagine a powerlifter stuck on a plateau. Extra workouts, short and targeted sessions (15-30 minutes), can help break through these plateaus by addressing weaknesses and building overall work capacity (GPP).
Extra Workouts for Bench Press
Here are some sample extra workouts focusing on the bench press:
- Workout 1: Lat pull-downs, dumbbell extensions, side delt raises (all for building pressing strength and stability).
- Workout 2: Barbell rows and high-rep dumbbell presses (focusing on chest, triceps, and back development).
- Workout 3: Seated dumbbell power cleans, one-arm dumbbell rows, push-ups (targeting triceps, core, and overall pushing power).
- Workout 4: High-rep bench press variations (wide, close, thumbless grips) combined with chin-ups and inverted rows (focusing on grip strength and upper back development).
Extra Workouts for Squat & Deadlift
Similar principles apply to the squat and deadlift. Here are some examples:
- Workout 1: Pull-throughs, leg raises, and dumbbell rows (targeting hamstrings, glutes, and core).
- Workout 2: Reverse hypers, stability ball work, and core exercises (focusing on lower back and core strength).
- Workout 3: Sled pulls (variations: belt or ankle attachment), rows, and standing abdominals (building pulling strength and core stability).
- Workout 4: Sled pulls (ankle attachment), lat pull-downs (focusing on hamstrings, core, and lats).
Remember:
- Focus: Choose 1-3 exercises per workout targeting specific weaknesses.
- Intensity: Maintain a brisk pace with proper form for maximum benefit.
- Progression: Start with one extra workout per week and gradually increase as needed.
- Frequency: Large muscle groups recover in 72 hours, allowing for more frequent training with varied exercises.
The Science Behind Extra Workouts
Extra workouts are backed by science:
- Muscle Frequency: Train large muscle groups more often (every 72 hours) with varied exercises.
- GPP: Extra work builds a well-rounded foundation for peak performance.
- Recovery: Targeted exercises promote faster recovery from demanding training sessions.
Powerlifting vs. Other Sports
These workouts aren’t just for powerlifting. Athletes in other sports can benefit from similar GPP and Specific Physical Preparedness (SPP) principles.
The Takeaway: Embrace
Supplemental Training Sessions for Powerlifting Success
By incorporating these workouts strategically into your powerlifting routine, you can address weaknesses, boost recovery, and ultimately reach new levels of strength. Remember, consistency, scientific training principles, and a focus on targeted weaknesses are key to unlocking your full potential. So ditch the limitations and embrace the power of extra workouts!
Check out our previous post about The Deadlift: Equipment, Training, and Technique.