Powerlifting: The Complete Guide to Technique, Training, and Competition

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Human Kinetics, 2021 M01 14 - 272 páginas
The mental and physical demands of powerlifting are unlike any other sport. Athletes must be committed and focused on success. In Powerlifting, Second Edition, powerlifting hall of famer Dan Austin, winner of 10 world powerlifting championships and 18 national championships, teams with strength and conditioning expert Dr. Bryan Mann to offer the most comprehensive powerlifting resource available.



This no-nonsense approach to training and competing in the sport offers over 100 exercises that promote the development of the three primary movements--the squat, bench press, and deadlift--and their related supplemental exercises. Dynamic warm-up routines and recovery techniques get you primed for training, making it a one-stop guide to powerlifting success. The second edition has been updated to address female powerlifters and includes a 14-week competition program, six gender- and exercise-specific training programs, as well as three 8-week off-season training programs. Precompetition checklists give you at-a-glance guides for tasks to complete and items to bring to the meet.



Powerlifting also equips you to fuel for maximum production, providing examples of the best sources of protein and carbohydrates and information on preworkout drinks and common supplements. The psychological side of the sport is addressed with mental health advice and visualization tools and recommendations to use both during training and competition as well as during personal time.



Based on the latest in exercise research and science, Powerlifting is an indispensable resource for competitive lifters or recreational gym enthusiasts looking to take their lifting to another level, making Powerlifting the ticket to a new max.



Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

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Contenido

CHAPTER 1 Physiology of Strength Size and Power
1
CHAPTER 2 Nutrition and Supplementation
9
CHAPTER 3 WarmUp and Recovery
23
CHAPTER 4 Squat
53
CHAPTER 5 Bench Press
79
CHAPTER 6 Deadlift
113
CHAPTER 7 Periodization Methods
141
CHAPTER 8 Foundational Training
153
CHAPTER 10 Advanced Training
187
CHAPTER 11 Powerlifting Mindset
201
CHAPTER 12 Meet Preparation
215
CHAPTER 13 Meet Day
225
Epilogue
243
Index
247
About the Authors
252
Ad
254

CHAPTER 9 Experienced Training
173

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