Training Specificity for Powerlifters

01/03/2010 Matthew Gary 0

Navigating the tortuous road to athletic achievement requires a comprehensive roadmap. Motivated trainees are constantly searching for the latest protocol that will transport their performance to the next level. They will scour the Internet for the most recent training methodology. Athletes will dive into the pool of printed media including articles, journals, periodicals, and texts in an effort to find the missing link that will take them from novice to elite. Some will even travel Read More

A Powerlifter’s Guide to Attempt Selection

05/11/2009 Matthew Gary 0

Selecting appropriate attempts, at powerlifting competitions, is a lost art. Too often, lifters fail to reap the rewards of a long training cycle because they select poor attempts. “Winning isn’t everything; it’s the only thing.” – Henry Russell Sanders, UCLA head football coach, 1956.  This famous quote epitomizes the competitive spirit that permeates sports in our society. While this attitude is entirely appropriate in many sports arenas, it doesn’t make much sense in powerlifting. Powerlifting Read More

Periodization and the Annual Training Plan – Part One

04/11/2008 Matthew Gary 0

Serious and quantifiable improvement, in any quest, necessitates specific goals and objectives with imposed deadlines. If you merely want to get stronger this year, then visit your local gym and start working out. But, if you wanted to squat 500 pounds by June 1, then clearly defined and methodical training is essential. In part one of this article series, I will give a brief historical account of Periodization then define how it applies to training Read More

Discipline and Regret

02/04/2008 Matthew Gary 0

“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed,..” Theodore Roosevelt In 1983, my sixth grade geography teacher was Spero Tshontikidis (pictured left). In addition to teaching, Mr. Tshontikidis was a competitive powerlifter in Read More

The Pull-Up

01/07/2008 Matthew Gary 0

  If the squat is the king of all exercises, then the pull-up should be acknowledged with the same royalty. Simply stated, the pull-up is the squat for the upper body.  The squat is the unrivaled king of all strength training exercises. It is unparalleled in its overall effectiveness at taxing the entire body. The ankle, hip, and knee joints are all in motion thus ensuring that nearly every major leg muscle is utilized. Additionally, Read More

Rage Against the Machines

12/17/2007 Matthew Gary 0

Gaining strength requires hard work and takes time. Novices can make strength gains and hit personal bests in every workout. More experienced trainees cannot make similar gains. Just because training with machines may save time, do not be the fool that strolls down that path. Machines make good coat racks. They’re also useful for drying wet laundry and suit adjustments. Technology is a beautiful thing. I used to work part-time as a DJ and I Read More

A Powerlifter’s Guide to Making Weight

09/14/2007 Matthew Gary 0

The reality of competing in powerlifting is,that at some point in time, we all have to make weight. Making weight can make or break your lifting performance. For optimal performance a lifter should be at the very top of their respective weight division. If you compete at the lower end of a weight class, you are usually at a disadvantage compared to your heavier competitors. As a twelve-year veteran of powerlifting, I have had to Read More

Powerlifting Toward Wellness

08/26/2007 Matthew Gary 0

Current statistics report approximately 70% of all deaths in the United States are caused by cardiovascular disease and cancer. A sustained wellness program of compound exercises, combined with appropriate eating habits, can help prevent death from these causes. Exercise selection is the foundation of any strength training program. One question I’m frequently asked is, “What exercises do you recommend?” My stock reply is, “Choose a compound movement that targets the muscle groups you want to Read More

Top 10 Mistakes Novice Lifters Make

03/06/2007 Matthew Gary 0

Novice lifters make numerous mistakes that impair their overall performance. Fortunately most, if not all, of these mistakes are both avoidable and reparable. My wife and I are both active members of the USAPL (USA Powerlifting) as competitors, coaches, and national referees. Sioux-z was also recently voted to serve on the USAPL Women’s Committee, which is designed to promote, protect, and serve the interests of women’s powerlifting. Together we have 27 years of competitive powerlifting Read More

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