Whether you're a competitive power lifter, coach, or athlete looking for increases in strength and explosive power, look no further than Powerlifting.
Powerlifting describes the three powerlifts Ñ squat, bench press, and dead lift and explains how to combine them into a powerlifting program or build them into a sports training program. You'll learn how to perform each lift, including correct hand and foot placement, body positioning, and breathing. Thirty-five photos showing the phases of each lift accompany the text and clearly illustrate proper technique, which is the key to avoiding injury. Athletes who have avoided powerlifting for fear of injury can use the book's detailed descriptions and numerous photos to lift with confidence and enhance their training regimen.
Once you've mastered the lifts, you can create a customized powerlifting program for either competition or sports such as football, wrestling, and track and field. You will find programs for the squat, bench press, and dead lift which are customized for both men and women according to weight. Author Barney Groves includes profiles of expert power lifters as well as advice on what to eat for building strength and size, how to enhance your performance with approved supplements, how to get psyched up for lifting, and everything you need to know about powerlifting competitions.
This comprehensive guide will help you lift safely and effectively and incorporate valuable tips for maximizing strength and power in your training program.
About the Author
Barney Groves has been a weightlifter for more than four decades and a weight-training instructor at the university level for almost as long. As a certified strength and conditioning specialist, he has also been a strength coach and consultant for several college teams. He is the coauthor of two other weight-training books from Human Kinetics Ñ the top-selling Weight Training: Steps to Success and its companion, Weight Training Instruction: Steps to Success.
Groves began powerlifting in 1991 at the age of 55, and since that time, he has set state, regional, and National records in the squat. He has competed in two to four meets each year, placing first in every meet but one. Currently, he is the Virginia state and regional champion for the 60 and older age group.
Groves holds a PhD in physical education from Florida State University and is a professor of physical education at Virginia Commonwealth University. He lives in New Kent, Virginia, with his wife, Patsy. When he's not lifting, Groves enjoys flying and working on his 113-acre farm.
Table of Contents
Chapter 1. Building Power and Strength
Power Defined
Strength Defined
Factors Affecting Power and Strength
Selecting a Proper Facility
Learning Proper Spotting and Safety Techniques
Supportive Equipment
Chapter 2. The Squat
Introduction
Mechanics of the Squat
Most Common Mistakes
Helpful Suggestions
Competitive Rules of Performance for the Squat
Chapter 3. The Bench Press
Body Positioning on the Bench
Foot Position
Hand Placement on the Bar
Bar Path
Breathing
Chapter 4. The Dead lift
What Is the Best Style for You, Sumo or Standard?
Foot Placement
Hand Placement
Torso Positioning
Head Positioning
Breathing
Chapter 5. The Training Cycle
Knowledge
Dedication
Sacrifice
Honesty
Confidence
What Is a Cycle?
Cycle
When to Cycle
Successful Cycles
Chapter 6. Proper Nutrition
Introduction
Protein
Fat
Carbohydrates
Sample Diet
Fluids
Chapter 7. Lifting Ergogenics
Introduction
Supplements
Antioxidants
Vitamins
Electrolytes
Minerals
High Carbo Bar
Sports Drinks
Pure Oxygen
Ammonia
Liniment/Balms
Steroids
Lifting Belts
Squat Suit
Dead lift Suit
Benchpress Shirt
Erector Shirt
Squatting Briefs
Wrist Wraps
Knee Wraps
Mouth Guards
Footwear for Each Event
Chapter 8. Training Programs
Programs for the Squat
Programs for the Bench Press
Programs for the Dead lift
Chapter 9. Psyched to Lift
How to Psych Up for Every Training Session
How to Psych Up for a Meet
The Power of Concentration
Visualization
Other Methods of Stimulation
Chapter 10. Competition
How to Find a Meet to Enter
How to Enter a Meet in the Proper Category
Rules Meeting
Warm-up Room
When to Put On Your Gear at a Meet
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Powerlifting Book (Copyright 2000, 160 pages)
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