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More Tips for the Raw Lifter
By Christopher Smith
In my last article on training for the raw powerlifter, I covered some basic tenets to help guide your training. Many people found the article helpful, but I couldn’t help but feel that I could have covered more information on the subject. There are, after all, so many facets of training that it’s impossible to cover every element. As such, here are some more tips for the raw lifter.
(Note: It’s worth mentioning here that these tips don’t apply only to those who actually compete in raw powerlifting. They’re just as valid for any person who just wants to build ridiculous strength.)
Frequency is key
Given the option, I almost always suggest utilizing more frequency in your training compared to volume. In simplest terms, this means that you should shoot for training a particular movement or body part more often with less volume each time.
Here’s an example of what I mean—instead of training bench or chest one day and doing five exercises for it on that day, try training that movement a few times a week (usually two to three) with only one or two exercises per day. To some, this sounds counterproductive. How can you elicit adaptation out of one exercise a day? Allow me to explain.
First off, this method requires you to choose the best exercises. If you’re only doing one lower body movement, which are you going to choose—the squat or the leg extension? You’re giving yourself no logical course of action but choosing the most efficacious movements.
Foam Roller Recovery
Secondly, for the average person with an imperfect diet and no pharmaceutical recovery aids, you need to maximize recovery. Decimating one body part once a week doesn’t do this, but training frequently does. You’re breaking down those muscles just enough so that they can recover in time for the next session.
Lastly, and I touched on this in my first article, you’re getting more practice at these movement patterns. Maximal strength is largely neurological. High frequency training maximizes this adaptation.
Speed work is your friend
I used to discount speed work. That was a mistake. Speed work serves a few purposes. Foremost, obviously it improves rate of force development. This means you’re more explosive when you lift and that’s always a good thing. Done correctly, speed work also selectively recruits the fast twitch muscle fibers, the very same that are highly active in max lifting.
But speed work does one more thing that not everyone considers—it’s practice. This relates somewhat to my above point on frequency. Speed work, while not a walk in the park, allows you to hone your technique on a lift without being too taxing on the neuromuscular system. Stick to low reps with light weight (50–75 percent), and as I’ve said before, resist the urge to go crazy with bands and chains. Bands especially will lead to a far greater shock to your system because of the loaded eccentric.
The high bar, Olympic style squat is underrated
No, you aren’t losing your mind. The Olympic style squat, characterized by a higher bar position, narrow stance, and full depth (i.e. ass to grass), is actually a great compliment to the powerlifting style squat (low bar, depth to parallel). For some reason, the Olympic squat has this reputation as only a quad builder and I don’t know why. Due to the increased range of motion, this exercise does an excellent job of training the hamstrings and glutes as well as the quadriceps. The Olympic squat also can help you develop strength out of the hole because you’ll be accustomed to driving as explosively as possible out of the deep end range of motion. Not convinced? Consider this—Ed Coan is known to have used the high bar squat in his training.
Do work overhead
Somehow lots of people still leave the overhead press and its variations out of their training. Overhead pressing develops strong shoulders and triceps, which are vital to benching. It strengthens the midsection in order to stabilize the body with weight in the overhead position and has tons of variations that you can turn to—strict pressing, behind the neck pressing, push presses, jerks, and so on. All you need to know to end any argument here is that Jim Wendler’s outrageously popular 5/3/1 program includes weekly overhead pressing.
I suggest training some form of overhead work at least once a week, often more frequently than that. While explosive variations have their place, strict presses develop brute strength in the shoulders and triceps that transfers well to the bench.
Develop the end ranges of motion
In my first article, I addressed the issue of training variety. Specifically, I suggested using your assistance exercises to add a little change. It’s vital to choose exercises that transfer well to the main movements that you want to strengthen. Among the best movements to choose that give both variety and specificity are those that train the extreme ends of the lift’s range of motion—that is, lifts from the bottom position and lockouts. Anderson squats are a great way to develop power out of the hole in the squat and they also transfer well to the deadlift. The same goes for bench pressing started from the bottom position (or just above your chest). These movements eliminate the stretch reflex that you get during the traditional lift and are excellent for developing starting strength. Lockouts, on the other hand, allow you to overload the body with more weight than normal. This not only develops top end strength but also strengthens the tendons and ligaments and has a significant potentiating effect on the nervous system. Lockouts also prepare you psychologically for heavier weights.
If you’re a raw lifter, whether you compete or not, remember that nothing beats sound programming. Orient your training toward your goal. If you’re training for a powerlifting meet, obviously you should be training with the ultimate goal of increasing your big three. If you’re training for weightlifting, you should be dedicating most of your time to the clean and jerk and snatch. For Strongman, you need to keep the specific contest events in mind. These tips can help steer you in the right direction, but they aren’t any substitute for common sense and hard work.
By Christopher Smith
In my last article on training for the raw powerlifter, I covered some basic tenets to help guide your training. Many people found the article helpful, but I couldn’t help but feel that I could have covered more information on the subject. There are, after all, so many facets of training that it’s impossible to cover every element. As such, here are some more tips for the raw lifter.
(Note: It’s worth mentioning here that these tips don’t apply only to those who actually compete in raw powerlifting. They’re just as valid for any person who just wants to build ridiculous strength.)
Frequency is key
Given the option, I almost always suggest utilizing more frequency in your training compared to volume. In simplest terms, this means that you should shoot for training a particular movement or body part more often with less volume each time.
Here’s an example of what I mean—instead of training bench or chest one day and doing five exercises for it on that day, try training that movement a few times a week (usually two to three) with only one or two exercises per day. To some, this sounds counterproductive. How can you elicit adaptation out of one exercise a day? Allow me to explain.
First off, this method requires you to choose the best exercises. If you’re only doing one lower body movement, which are you going to choose—the squat or the leg extension? You’re giving yourself no logical course of action but choosing the most efficacious movements.
Foam Roller RecoverySecondly, for the average person with an imperfect diet and no pharmaceutical recovery aids, you need to maximize recovery. Decimating one body part once a week doesn’t do this, but training frequently does. You’re breaking down those muscles just enough so that they can recover in time for the next session.
Lastly, and I touched on this in my first article, you’re getting more practice at these movement patterns. Maximal strength is largely neurological. High frequency training maximizes this adaptation.
Speed work is your friend
I used to discount speed work. That was a mistake. Speed work serves a few purposes. Foremost, obviously it improves rate of force development. This means you’re more explosive when you lift and that’s always a good thing. Done correctly, speed work also selectively recruits the fast twitch muscle fibers, the very same that are highly active in max lifting.
But speed work does one more thing that not everyone considers—it’s practice. This relates somewhat to my above point on frequency. Speed work, while not a walk in the park, allows you to hone your technique on a lift without being too taxing on the neuromuscular system. Stick to low reps with light weight (50–75 percent), and as I’ve said before, resist the urge to go crazy with bands and chains. Bands especially will lead to a far greater shock to your system because of the loaded eccentric.
The high bar, Olympic style squat is underrated
No, you aren’t losing your mind. The Olympic style squat, characterized by a higher bar position, narrow stance, and full depth (i.e. ass to grass), is actually a great compliment to the powerlifting style squat (low bar, depth to parallel). For some reason, the Olympic squat has this reputation as only a quad builder and I don’t know why. Due to the increased range of motion, this exercise does an excellent job of training the hamstrings and glutes as well as the quadriceps. The Olympic squat also can help you develop strength out of the hole because you’ll be accustomed to driving as explosively as possible out of the deep end range of motion. Not convinced? Consider this—Ed Coan is known to have used the high bar squat in his training.
Do work overhead
Somehow lots of people still leave the overhead press and its variations out of their training. Overhead pressing develops strong shoulders and triceps, which are vital to benching. It strengthens the midsection in order to stabilize the body with weight in the overhead position and has tons of variations that you can turn to—strict pressing, behind the neck pressing, push presses, jerks, and so on. All you need to know to end any argument here is that Jim Wendler’s outrageously popular 5/3/1 program includes weekly overhead pressing.
I suggest training some form of overhead work at least once a week, often more frequently than that. While explosive variations have their place, strict presses develop brute strength in the shoulders and triceps that transfers well to the bench.
Develop the end ranges of motion
In my first article, I addressed the issue of training variety. Specifically, I suggested using your assistance exercises to add a little change. It’s vital to choose exercises that transfer well to the main movements that you want to strengthen. Among the best movements to choose that give both variety and specificity are those that train the extreme ends of the lift’s range of motion—that is, lifts from the bottom position and lockouts. Anderson squats are a great way to develop power out of the hole in the squat and they also transfer well to the deadlift. The same goes for bench pressing started from the bottom position (or just above your chest). These movements eliminate the stretch reflex that you get during the traditional lift and are excellent for developing starting strength. Lockouts, on the other hand, allow you to overload the body with more weight than normal. This not only develops top end strength but also strengthens the tendons and ligaments and has a significant potentiating effect on the nervous system. Lockouts also prepare you psychologically for heavier weights.
If you’re a raw lifter, whether you compete or not, remember that nothing beats sound programming. Orient your training toward your goal. If you’re training for a powerlifting meet, obviously you should be training with the ultimate goal of increasing your big three. If you’re training for weightlifting, you should be dedicating most of your time to the clean and jerk and snatch. For Strongman, you need to keep the specific contest events in mind. These tips can help steer you in the right direction, but they aren’t any substitute for common sense and hard work.
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