As I approach my November powerlifting meet, my training has changed a bit.
I’ve posted several times about the concept of capacity training and utilization training, but it’s very relevant here.
Capacity training is training that improves the long-term performance potential of the athlete. For a powerlifter, this might include different blocks of training to increase hypertrophy (muscle mass), conditioning (in order to better handle the demands of future training), and general strength (usually in the 3-5 rep range). A LOT of sets and reps are done in capacity powerlifter training in order to meet those goals. The weights, however, are not that heavy—compared to the weights that will be lifted in competition. Additionally, the lifts performed in these phases might not even be the classic squat, bench press, and deadlift that are done in competition.
Utilization training is training that improves the near-term performance results of the athlete. In powerlifting, this is commonly known as peaking. The goal here is to become technically efficient at doing heavy single repetitions in the squat, bench press, and deadlift. Less conditioning is done, less accessory exercises are done, training weights get heavier, and sets and reps decrease over time. In the most common strength training method of linear periodization, a powerlifter would do a week or two of “triples” and then go down to “doubles” and “singles” in the competition exercises. From about 21 to 10 days before the competition, lifters will hit their heaviest squat, bench, and deadlift singles before tapering or deloading in order to reduce fatigue.
Next Saturday, I’ll be hitting my last heavy deadlift before the meet at Strengthtoberfest, where we’ll be raising money for Upstate Warrior Solution. I hope to see you there!
