Hypertrophy for the Powerlifting Athlete is still a concept that doesn't get enough attention. Pictured is @wcroz and @esaints_stoupas, the 2 strongest athletes we have in absolute and relative terms.
👑King Croz - 985kg total at 117kg.
🔩Vitha Stoupas - 680kg total at 76.5kg.
What do these two athletes, and every other top tier strength athlete, have in common? Muscle, and lots of it.
We have a saying at our gym - ‘Tissue Moves Weight’. Bigger isn’t better, if bigger is fatter. Fat is not active tissue, muscle is. For a lot of strength coaches, asking athletes to have time off and away from comps is taboo.. because these athletes pay for powerlifting coaching. So you end up with athletes in the constant cycle of peaking without progress.. this is because technique can only get so efficient.
What are the checkpoints within our programs for ‘off season’ and hypertrophy goals?
🔥 Prioritise 1-2 muscle groups of the upper and lower body. Eg. Chest and Triceps + Quads and Glutes.
🔥 Pick 1-2 compound exercise to complete 2 days a week in the 8-15 rep range and 7-9 RPE range that will target these. 🔥Pick 2-3 isolation exercises to complete 2 days a week in the 10-20 rep range and 8+ RPE range.
🔥DO NOT CHANGE THE EXERCISES THROUGHOUT THE PROCESS. Let the athlete move confidently through the skill development phase and into the output phase of training. This takes time, let the exercises build across multiple blocks. Leak progress slowly but surely.
🔥Give your athlete at least 3months, preferably 4+ in this phase of training.
🔥The power lifts are near the bottom of the pile for effective muscle builders, ROM is short and progress has already been ‘leaked’, especially with athletes who are well progressed/ strong.
🔥 Eat in a surplus.
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