By: Mark Torres, Juan Torres, Matthew SullivanExercise Prescription

R 7:25-9:55

Power Lifting

A sport or lifting routine which consist of attempting maximal weight on a lift. Bench PressSquatDead Lift

Great for increasing power, explosiveness, quickness, and speed when done with proper form and technique.

What is Power Lifting?

Functional in which the motions are what people do on a daily basis

Powerlifts are compound movements in which two or more joints motions are involved.

Help Develop Triple ExtensionSimultaneous extension of the hip, knee, and

ankle jointGreat for explosion

Performance

Combination of power and strength in which heavy weight and high velocity is done throughout a lift.Highest power output occurs when performed

at 30-45% of maximal strength (Biren pg 148)Not only force on concentric contraction but

also eccentric contractions.

Powerlifting

MuscularMuscles hypertrophy

Increase contractile protein(actin & myosin)

Primary muscle fiber is the type II (fast twitch)

(Biren pg. 148-149)

Increase in motor unit recruitment

Motor unit synchronization

Enhanced ability to recruit the Type II muscle fibers

Decreases in Golgi tendon organ activation

Adaptation to Power LiftingNeural

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

Develops strength in the muscles of the pectorals, shoulders, and triceps.Technique:

Lay flat on the bench with eyes directly under the barPlace hands a little wider than shoulder grip and lift

the bar from the rack, moving the bar directly over your shoulders.

Lower the bar slowly and under control allowing it to touch the chest

Drive the weight explosively off the chest by extending elbows

Bench Press

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

Coaching Points of the Bench PressTake a deep breath before lowering the bar to

fill the chest with air and engage the core to keep back from arching.

Keep wrists rigid and directly above elbows.Movement of bar should be down and slightly

forward, and up and slightly back.Lower back should remain in contact with the

bench throughout the liftDo not bounce the bar off your chest

Bench Press

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

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Develops Strength in the quadriceps, thigh adductors, glueteus maximus, and hamstrings

Sqautting Technique Start under the bar with the bar across the center of your

shoulders, and your whole body under the bar. Lift bar off rack and take one or two steps back from rack

while standing erect. Slowly descend by pushing hips back and flexing knees while

maintaining the angle of your torso; descend until mid-thigh is parallel to the floor.

Start ascent by driving your feet into the floor while simultaneously raising your hips and shoulders until you return to the start point

Squat

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

Coaching Tips for SquattingA closer grip will activate the muscles of the

backIf bar is too high or too low it will tend to mess

up the form of the squatHead and Eyes positioned forwardBefore descending, inhale deeply to prevent

leaning forward and arching the back, exhale near top of squat

At bottom of squat do not bounce, jerk, or stop your motion

Squat

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

Develops strength in the muscles ofthe legs, hips, back, torso and hipstabilizers.Deadlift Technique

Place feet hip-width apart with feet straight ahead and shins almost touching the bar

Place hands on bar with pronated grip with your hips slightly higher than your knees and your weight on your heels

Lift bar slowly off the floor to just above the knee by slowly extending your hips and knees

Once the bar is above the knee, extend hips forward and engage the core to establish an erect position

Squat down by pushing your hips back and flexing your knees until the bar is returned to the floor

Dead Lift

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

Deadlifting coaching tips:Keep head in neutral position looking forward

throughout the liftTake deep breath to fill chest with air and

engage core; exhale near top of deadliftDo not jerk the bar off the floor, raise it

smoothly and under controlRaise the bar, knees, hips and shoulders in

unison with a constant back angle throughout

Dead Lift

Biren, G. (2011). Exercise Prescription. Deer Park, NY: Linus Publication.

Sands, W. (2012). NSCA’s Basics of Strength and Conditioning Manual. Colorado Springs, CO; National Strength and Conditioning Association.

References