Strength & Physique · Volume 4
Powerlifting Fundamentals
Squat, bench and deadlift — technique, programming and meet preparation
The Big Three Bible
Signature edition
- Perfect squat, bench and deadlift technique
- Periodised plans to add real kilos
- Your first meet, step by step
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About this book
Powerlifting is the simplest sport in the world to understand and one of the hardest to master: lift the heaviest weight you can in the squat, bench press and deadlift, three attempts each.
This book teaches the technique of all three lifts in detail, how to programme for strength using percentages and RPE, how to choose accessories, how to peak, and how to plan and run your first meet — including weigh-ins, attempt selection and the rules that trip up beginners. It also covers recovery, nutrition and injury management for strength athletes.
For lifters ready to get seriously strong.
Inside: 19 chapters
- 01What Powerlifting Is
- 02The Science of Strength
- 03Squat Technique
- 04Bench Press Technique
- 05Deadlift Technique
- 06Accessories That Matter
- 07Programming with Percentages
- 08Programming with RPE
- 09A 12-Week Strength Programme
- 10Peaking and Tapering
- 11Your First Meet
- 12Rules That Fail New Lifters
- 13Popular Programme Templates
- 14Training Log
- 15Nutrition for Strength
- 16Recovery and Injury Management
- 17Equipment Guide
- 18Questions Lifters Ask
- 19Glossary
Read the introduction
Chapter 1
What Powerlifting Is
Powerlifting tests maximal strength in three lifts: the squat, bench press and deadlift. In competition, each lifter gets three attempts at each lift. The best successful attempt in each lift is added together to make a total. Lifters compete in weight classes, age categories and divisions, and placings can also be compared across body weights using formulas.
Equipped and raw (classic)
• Raw/classic lifting allows a belt, knee sleeves, wrist wraps and appropriate shoes. This is the most popular division for new lifters.
• Equipped lifting allows supportive suits and shirts that store elastic energy and allow heavier weights. It requires specialised technique.
This book focuses on raw/classic powerlifting.
Federations
Powerlifting has several federations with slightly different rules. Internationally, the International Powerlifting Federation (IPF) is the largest drug-tested federation; India has national bodies affiliated to international federations, and state and district associations run local meets. Always read the current rulebook of the federation you're entering, and check its anti-doping rules.
The book continues for 58 pages across 19 chapters.
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