Increase
both your maximal strength and explosive strength by training with
free-weights combined with bands - adjustable for different strength
levels and easy to use BNS Max-Bands System - Click
Here!
|
Classic
Powerlifting Squat - Bench Press - Deadlift Workout
Fleck
& Kraemer Powerlifting Program
|
|
"Powerlifting is a relatively
new sport, gaining Amateur Athletic Union (AAU) acceptance only in the
early 1960s. Today men and women participate in local, state, national,
and world championship competitions. ...training is geared to
performance of one RM lifts. A wide variety of training routines are
used according to individual preferences. The deciding factor in evaluating
a training program for powerlifting is 1-RM strength in the three
competitive lifts. This is the primary objective of all training
programs; the needs analysis for powerlifting is well
defined." –
From the
book "Designing Resistance Training Programs", Steven J.
Fleck & William J. Kraemer. |
All
repetitions listed in this program are RM loads unless otherwise noted.
Warm-up – stretching. |
|
Monday —
|
| Bench
Press: |
10,
8, 6, 4, 2, 2, 4, 6, 8, 10; or multiple sets using RM load cycles |
| Assistance
Exercises – |
| Incline
Presses: |
8, 8,
8 |
| Press
Behind the Neck: |
8, 8,
8 |
| Triceps
Extensions: |
8, 8, 8 |
| Bicep
Curls: |
10, 10,
10 |
| Auxiliary
Exercises – |
|
| Sit-Ups
(Bent Leg) with load: |
2 X 20 |
| Crunches: |
10, 10,
10 |
| Calf
Raisers: |
10, 10
10 |
| Tuesday
— |
| Squat: |
10,
8, 6, 4, 2, 2, 4, 6, 8, 10; or multiple sets using RM load cycles |
| Assistance
Exercises – |
| Lat
Pull Downs: |
8, 8,
8 |
| Seated
Rows: |
8, 8,
8 |
| T-Bar
Rows: |
8, 8,
8 |
| Upright
Rows: |
10,
10, 10 |
| Knee
Extensions: |
10,
10, 10 |
| Knee
Curls: |
10,
10, 10 |
| Thursday
— |
| Bench
Press (Close-Grip): |
6 X 8
(light day) |
| Assistance
Exercises – |
| Incline
Bench: |
8, 8,
8 |
| Press
Behind Neck: |
8, 8,
8 |
| Triceps
Extensions: |
8, 8, 8 |
| Bicep
Curls: |
10, 10,
10 |
| Auxiliary
Exercises – |
|
| Sit-Ups: |
20, 20,
20 |
| Hanging
Knee-Ups: |
10, 10,
10 |
| Calf
Raisers: |
10, 10
10 |
| Friday
— |
| Deadlift: |
10,
8, 6, 4, 2, 2, 4, 6, 8, 10; or multiple sets using RM load cycles |
| Squats: |
6
X 8 (light day) |
| Assistance
Exercises – |
| Lat
Pull Downs: |
8, 8,
8 |
| Seated
Rows: |
8, 8,
8 |
| T-Bar
Rows: |
8, 8,
8 |
| Knee
Extensions (doubles): |
6, 6,
6, 6 |
| Knee
Curls: |
10,
10, 10 |
|
. |
|
Note:
Wednesday,
Saturday, and Sunday are active days of rest or complete rest.
(Active
rest consists of doing other recreational sport activities.)
|
| About
Fleck and Kraemer |
|
The Classic Powerlifting Program was taken from the
book "Designing Resistance Training Programs" first edition, co-authored by Steven J. Fleck, PhD and William J. Kraemer, PhD and
published in 1987. Subsequently, a second and third edition have been published. At the time the first edition of "Designing Resistance Training Programs" was
published, Fleck was working for the U.S. Olympic Committee advising elite athletes and
their coaches on training programs and Kraemer was working in the Sports Medicine and
Exercise Science Program at the University of Connecticut. |
| Click
here to buy: Designing
Resistance Training Programs |
 DVD
- The iron elite knows that ‘being tight’ is critical to making
that big lift. At the same time you can’t put up a big squat, bench
press, or deadlift without having just the right amount of flexibility
and only in the right places. A paradox. Ignore stretching altogether
— and lose power to the joints that ‘don’t bend easy’. Do
stretches designed for fighters or other athletes — and toss away
strength by the bucket… because you’ll lose your crucial
‘tightness’. Either way, a dead end. Not any more. Enter Strength
Stretching by Pavel Tsatsouline, the only flexibility program custom designed to
up your squat, up your bench, up your dead! To
order or for more info - Click Here |
 DVD
- In the glory days of the Soviet empire a team of researchers lead by
weightlifting world champion A. Vorobyev devised a special instant
strength technique. Immediately after its application experienced
lifters pulled their barbells more than two inches higher! Further
research determined that the unique Loaded Stretching (LS) technique
— unlike any other type of stretching you have seen — not only
increased immediate performance but also delivered long term strength
gains. Finally, you too can take advantage of this powerful technique
— and watch your athletic performance soar to new heights. Take the
Loaded Stretching challenge today: perform the exact LS technique
Pavel Tsatsouline specifies for your chosen strength-skill — and see immediate,
measurable gains… be it deadlift, squat, vertical jump, kicks,
throws or presses. To
order or for more info - Click Here
|
|
