In 15 minutes each (45 min total) build to a heavy Back Squat, Bench Press, Deadlift
Today is a strength total day. Don’t necessarily go for a 1RM in all 3 lifts but move as much of a total load as possible
Introduction to Powerlifting
Introduction to Powerlifting will be a sport-specific, 8 week program. It will be designed to increase your comfort with, and mechanics of your squat, bench and, deadlift. Athletes will be working with a coach that has competitive and coaching experience, who can assess each individuals needs and weaknesses. Athletes will be able to track their performance via an estimated 1-Rep max calculation, the same method that powerlifters use day-to-day. This program will not end in 1-Rep max tests.
Topics covered will include:
- Bracing and spinal mechanics
- “Rate of Perceived Exertion” Methodology
- Main vs. Accessory Lifts and Load Management
Leaving this class, athletes should be able to brace better, which will transfer to any type of barbell movement, to include Olympic lifting, and CrossFit. Lifters will develop their leg and back strength, which will be able to be transferred to the Olympic lifts. They will also be able to develop their bench press and their chest, is traditionally under-utilized on CrossFit and Olympic lifting, and contributes to overall shoulder health
We will meet two times a week, Sunday and Weds, for 90 minutes (6:15pm on the weekday and 12-1:30pm on Sunday). Each workout will include a squat, bench, and deadlift, or variations of the main lift. This class will be capped at 12 athletes.
James’ bio: Been involved in fitness in 2010, starting CrossFit at CrossFit Woodbridge. In 2016 he made a complete transition to focus on Olympic Weightlifting, and trained under Max Aita from Juggernaut Training Systems. His best gym lifts were a 97kg Snatch (213.8lbs), a 125kg Clean and Jerk (275lbs), and a 130kg Clean (286lbs). He then transitioned into powerlifting in the Spring of 2017. He is coached by 93kg National Champion and American Record holder David Woolson, coaching out of Brazos Valley Barbell, in College Station, TX. James has competed in two different weight classes, formerly at 74kg and now at 66kg. He has competed at USAPL Nationals for the last three years. His best lifts to date are a 200kg Squat (440lbs), a 125kg Bench Press (275lbs), and a 227.5kg Deadlift (501.6lbs). *look up these names and see who he’s been coached and mentored by
If you have any questions, please contact James Johnson, or Dan and Steph!