Barbell Blender

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In the world of weight lifting the ideologies and methods of powerlifting and bodybuilding are about as far apart as you can get.  While a pure bodybuilding methodology may be just fine of the weekend warrior and a pure powerlifting method may work just fine for, well, powerlifters, which side of the spectrum should the athletes follow?  BOTH!

It takes size, strength, and speed in order to build bad ass athletes.  An athlete that’s big and strong but lacks speed is as limited as a small, fast athlete that has no strength.  I see so many coaches having athletes doing millions of shitty reps with virtually zero weight or doing way to much weight for a few shitty single reps that aren’t effective.  You have to find that sweet spot between volume, intensity, and movement mastery before your athletes can start making true progress!

Powerlifting Points

Speed Work- Important for rate of force development and muscle fiber recruitment.

Near Max Effort Lifts- Crucial for overall strength development.

GPP- Gives the athlete to perform at a high level throughout the duration of the lifting session/competition.

Movement Mastery- Important of safety of the lifter.

Bodybuilding Points

Balance- Needed to maintain healthy joints and optimal muscle growth.

Hypertrophy- Larger muscle fibers allow for a more forceful contraction.

In basic weight training programming for athletics you are going to have to incorporate all 6 those points to be successful. Here is what a sample day might look like:

Day 1-

Dynamic Warm Up- Movement Prep/Movement Mastery

Squats- 5×5 – Max Effort/Movement Mastery

Box Jump- 4 x 2 Speed Work/Movement Mastery

KB Swing- 4 x 12 – Volume/Hypertrophy

Forward/Backward Sled Drag- 4 x 50 feet – Balance/GPP/Volume/Hypertropy

Programming for this type of training does not need to be uneccesarily complicated either.  You don’t need 1-2 lifts per category in order to have them all covered. With smart, efficient programming you can often take care of several of them in one or two exercises.  In the sample day above each exercise covers at least 2 aspects.  There is not need to long drawn out training sessions when you can get the athletes in and out in less then and hour.  More concise training sessions also illicit faster recovery because there was less overall volume to the workout.  Faster recovery means that you can still make progress during the competitive season as well when their recovery is severely compromised.

The bottom line here is that to have a complete training program you need to cover the basic aspects that make up both a bodybuilding oriented and powerlifting oriented program.  To far in either direction can hamper gains in size, speed, or strength.

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One thought on “Barbell Blender

    Levi said:
    December 9, 2010 at 4:02 pm

    awesome!

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