The competition exercises are primarily approached with ramp uploading
protocols to an 8 RPE with repeat volume work.
Competition exercises are used on a half frequency basis, meaning they
are performed every other week on an alternating basis. One week will target the competition squat
while the following week will target competition bench-press and deadlift. These weeks will alternate. As the weeks progress, the intensity will increase,
and the reps will decrease. Culminating
with single range rep work in the final weeks.
Half frequency training has shown to be more sustainable, particularly for
lifters who may have difficulties with recovery.
Accessory exercises are special exercises that have a similar ROM as the
competition exercises. These exercises
are used to help address the weak ROM of the competition exercises. The loading protocols for these will be used
a ramp up approach with repeat and load drop volume work. These exercises are selected to challenge
typical weak ROM for raw powerlifters.
Loading will increase in intensity and decrease is volume/reps as the
weeks pass bye.
Supplemental exercises target weak muscle groups and have a significantly
different ROM than the competition exercise.
Loading protocols for these exercises are all based on a ramp up method
towards an 8 to 9 RPE. Higher rep sets (8-6
range) are used in these slots to help with hypertrophy benefits as well as the
risk reduction of intensity associated with these types of exercises.
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