Add these methods into your training.
1. Master the Valsalva Manoeuvre for Greater Core Stability
One of the most effective ways to improve your squat, bench press, and deadlift is to stabilise your core using the Valsalva manoeuvre. This technique involves taking a deep breath, bracing your core, and holding the breath during the lift.
Research shows that proper intra-abdominal pressure increases spinal stability, enhancing force output and reducing the risk of injury (Hackett & Chow, 2013).
2. Train with Submaximal Loads for More Volume
While heavy lifting is essential in powerlifting, training with submaximal loads (70-85% of your one-rep max) allows you to accumulate more volume without excessive fatigue.
Studies suggest that training within this intensity range optimises strength gains while minimising central nervous system fatigue (Helms et al., 2018).
3. Improve Your Grip Strength to Increase Pulling Power
Grip strength is a limiting factor in deadlifts and even squats. Research indicates that enhanced grip strength correlates with improved pulling performance (Sasaki et al., 2020). Incorporate grip-specific training such as heavy holds, plate pinches, and fat grip exercises to reinforce your grip endurance and control.
4. Utilise the Stretch Reflex for More Power
The stretch reflex, or stretch-shortening cycle, is a neuromuscular response that helps store and release energy. In the squat and bench press, controlling the eccentric phase and rebounding out of the bottom position takes advantage of this effect.
Studies confirm that an effective stretch-shortening cycle improves force production and efficiency (Cormie et al., 2010).
5. Perfect Your Bar Path for Efficiency
Bar path efficiency is crucial for maximising strength in all three lifts. In the squat, the bar should move in a vertical line over the mid-foot.
For the bench press, an optimal bar path follows a J-curve, and in the deadlift, a straight vertical bar path reduces unnecessary energy loss. Research shows that elite powerlifters maintain more efficient bar paths, resulting in superior force production (McLaughlin et al., 1977).
6. Implement Speed Work to Break Plateaus
Dynamic effort training, or speed work, involves lifting lighter weights (40-60% of one-rep max) at maximal velocity. This method enhances rate of force development (RFD) and improves explosive power.
Studies suggest that speed training enhances neuromuscular efficiency, helping lifters break through sticking points (Suchomel et al., 2016).
7. Strengthen Your Weak Points with Accessory Movements
Weak points in your lifts often stem from muscle imbalances. Targeting accessory movements like Romanian deadlifts for hamstrings, pause squats for quad and glute activation, and close-grip bench presses for triceps strength helps address weak links.
Research supports the use of targeted accessory training to improve main lift performance (Fleck & Kraemer, 2014).
8. Increase Your Frequency for Faster Gains
Training frequency plays a key role in strength development. Research suggests that training a lift two to three times per week yields superior strength gains compared to once per week (Schoenfeld et al., 2016).
By increasing frequency, you enhance motor learning, neural adaptation, and total training volume, leading to faster progress.
9. Prioritise Recovery and Sleep for Maximum Strength
Recovery is just as important as training. Sleep is particularly crucial for powerlifters, as studies show that lack of sleep impairs neuromuscular function and reduces strength output (Reyner & Horne, 2013).
Aim for at least seven to nine hours of quality sleep per night to optimise strength recovery and performance.
10. Use Cluster Sets to Maximise Strength with Less Fatigue
Cluster sets involve breaking up a set into mini-sets with short intra-set rest periods. This method maintains power output while minimising fatigue.
Studies indicate that cluster training improves peak force and power compared to traditional set structures (Tufano et al., 2017). Incorporating cluster sets into your training can lead to rapid strength improvements without excessive central nervous system stress.
Key Takeaways
References
Cormie, P., McGuigan, M.R. & Newton, R.U. (2010). Developing maximal neuromuscular power: Part 1—biological basis of maximal power production. Sports Medicine, 39(9), pp. 567-590.
Fleck, S.J. & Kraemer, W.J. (2014). Designing resistance training programs. 4th edn. Human Kinetics. Hackett, D.A. & Chow, C.M. (2013). The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise. Journal of Strength and Conditioning Research, 27(8), pp. 2338-2345.
Helms, E.R., Storey, A. & Cross, M.R. (2018). Is there a trade-off between volume and intensity for resistance training adaptations? Strength and Conditioning Journal, 40(2), pp. 85-95.
McLaughlin, T.M., Dillman, C.J. & Lardner, T.J. (1977). A kinematic model of performance in the parallel squat by champion powerlifters. Medicine and Science in Sports and Exercise, 9(2), pp. 128-133.
Reyner, L.A. & Horne, J.A. (2013). Sleep restriction and its effect on performance. Sleep Medicine Clinics, 8(1), pp. 85-92.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.