How to Train Powerlifting Once Per Week (And Make it Count)

When you’re a aggressive powerlifter, firsthand how demanding this sport could be on time, power, and assets. And even when you don’t compete, the trials of loyally coaching the squat, bench press, and deadlift could effectively meet up with you. Life can get in the way in which, and you might end up unable to coach as regularly as you desire to. 

Powerlifting programs usually contain coaching between three to 5 occasions per week as an ordinary expectation. However even when you can solely prepare powerlifting as soon as per week, you’ll be able to nonetheless make gains — assuming you program it appropriately.

A powerlifter prepares to perform a barbell bench press.
Credit score: YAKOBCHUK VIACHESLAV / Shutterstock

On this article, you’ll get outfitted with a once-per-week powerlifting program, together with tips about how you can optimize your coaching when you can solely decide to that lone Sunday morning exercise. With the fitting strategy and mindset, you’ll be able to nonetheless make progress and obtain your targets.

Editor’s Observe: The content material on BarBend is supposed to be informative in nature, nevertheless it shouldn’t be taken as medical recommendation. When beginning a brand new coaching routine and/or weight loss program, it’s at all times a good suggestion to seek the advice of a trusted medical skilled. We aren’t a medical useful resource. The opinions and articles on this web site should not supposed to be used as analysis, prevention, and/or remedy of well being issues. They aren’t substitutes for consulting a professional medical skilled.

How You Received Right here

No matter the place you might be in your journey, there could also be any variety of causes that coaching once per week could also be most acceptable for you. It’s essential to grasp that this will and certain will occur to the overwhelming majority of lifters, so keep in mind to not beat your self up for it.

Whether or not your present circumstances had been deliberate for or sudden, they might influence your coaching routine. However relaxation assured — coaching as soon as per week actually shouldn’t be the tip of your powerlifting journey.

Busy Life-style

Most individuals should not full-time powerlifters. As an alternative, you will have a full-time office job together with different life and household commitments. Any of those elements can contribute to your incapacity to decide to coaching greater than as soon as per week.

Fortunately for a lot of, these bouts of busyness could also be short-lived and seasonal. When a interval of utmost busyness will go, you need to use powerlifting as soon as per week as a technique to maintain as much strength as potential till you may get again to extra frequent lifting.

Harm Standing

In comparison with many different sports activities, powerlifting could be very low-impact and doesn’t essentially have a excessive rate of injury. However when you prepare lengthy sufficient, the potential for getting injured approaches inevitability. You’re certain to tweak your shoulder in some unspecified time in the future or one other, even when it’s not too critical. 

Whenever you do get injured, the very first thing to do is seek the advice of a professional medical skilled. You need to be sure you’re medically cleared to train earlier than diving again in.

Being injured can maintain you again from having the ability to prepare as regularly as you probably did earlier than relying on the severity. However with the steerage of a medical skilled, you could possibly train around your injury. Lowering coaching quantity so you’ll be able to keep power with out exacerbating the harm could embody decreasing exercise frequency to as soon as per week.

Psychological Burnout or Boredom

It’s no secret that the character of powerlifting could be repetitive in nature. In any case, there are solely three competitors lifts. The trials of perfecting your squat, bench press, and deadlift require a whole lot of self-discipline week to week and month to month. For some athletes, this may occasionally make them burnt out earlier than they understand. 

It’s fully regular to seek out that you could be need to transfer away from common and intensive coaching to get a psychological break. You don’t should really feel responsible for wanting to do that — sure, you’re nonetheless a powerlifter even while you need a break

On the identical time, you might need to keep some stage of coaching within the background. Enter once-per-week powerlifting exercises.

The One-Day Powerlifting Break up Program

When coaching powerlifting as soon as per week, it is very important concentrate on the core powerlifts: the squat, bench press, and deadlift. These three essential lifts shall be staples on a weekly foundation. 

Whereas that is true of any powerlifting program, solely coaching as soon as per week will restrict your motion variation and accent workouts. As there could be a lot effort and time to be attributed to accent train, these non-powerlifting strikes could be alternated each week. This fashion, you’ll nonetheless be coaching essential muscle groups and movement patterns long-term.

The principle three lifts are supposed to tax most athletes no matter no matter stage, so it’s a must to prepare them in a manner that permits you to nonetheless have room for some accent workouts. To do that, make use of a way referred to as AMRAP, which stands for as many reps as potential

Utilizing this methodology will permit you to have the ability to push as a lot as your physique can at any given intensity. Additionally, you will use supersets with the accent workouts to save lots of time and enhance the depth.

Here’s a pattern program:

The As soon as Per Week Powerlifting Program

Most powerlifting applications could have separate days devoted to every totally different powerlift. Whenever you’re coaching as soon as per week, you’ll be coaching all of them on the identical day. Be ready for an intense exercise. Ensure that to give yourself enough fuel to get by way of these classes.

To pick the weights, use a percentage of your one-rep max. When you haven’t maxed out these days, use BarBend’s one-rep max calculator to provide your self the perfect estimate for all your lifts.

[Read More: Jen Thompson: A Powerlifting Legend’s Training Routine]

Week 1

  • Squat*: 2 x 4, then 1 x AMRAP 
  • Bench Press*: 3 x 5, then1 x AMRAP
  • Deadlift*: 1 x 4, then 1 x AMRAP 
  • Lat Pulldown +** Arnold Press: 3 x 12
  • Plank: 2 x 30 seconds

* Do these lifts at 80 % of your one-rep max.

** The plus signal indicated performing these lifts as a superset.

Week 2

* Do these lifts at 85 % of your one-rep max.

Week 3

  • Squat*: 2 x 4, then 1 x AMRAP
  • Bench Press*: 3 x 5, then 1 x AMRAP
  • Deadlift*: 1 x 4, then 1 x AMRAP
  • Split Squat + Hamstring Curl: 3 x 8 + 3 x 15
  • Useless Bug: 2 x 12

* Do these lifts at 87 % of your one-rep max.

Suggestions for Coaching Powerlifting As soon as Per Week

A one-day training split for powerlifting is arguably not an optimum unfold for maximal progress for powerlifting. Which means to take advantage of coaching as soon as per week, there shall be some essential issues to bear in mind.

Your coaching must pack in as a lot intensity and volume as potential, whereas the exercise selections have to be environment friendly. Listed here are just a few key elements that you simply want to bear in mind to make sure your success.

Give attention to the Powerlifts

The squat, bench press, and deadlift are particular for competing in powerlifting. When coaching as soon as per week, it’s essential to prioritize these lifts by holding them at the beginning of the coaching session.

You’ll must dedicate not solely time and power to those actions but additionally make sure that your form is in high form. Carry out these strikes instantly after your warm-up to be sure you’re each prepared for intense efforts but additionally not exhausted from earlier workloads.

Enable for Autoregulation

Even when you can solely prepare as soon as per week, that you must carry your finest effort to every workout. You want some technique to allow you to hit no matter exhausting coaching you’ll be able to on that day and adapt to your stage of readiness.

A shirtless powerlifter performs a barbell squat.
Credit score: wutzkohphoto / Shutterstock

Which means it’s okay to go a bit heavier when you’re feeling particularly pumped and able to go. Ensure you’re working inside your capability and safety limits, after all. However give your self sufficient flexibility to autoregulate inside your program — that’s, kick it up a notch based mostly on how you’re feeling. Conversely, you’ll be able to autoregulate down in case your physique simply isn’t feeling it.

Do Not Neglect Accent Workout routines

Accessory exercises are essential that will help you stabilize your essential lifts and maintain your mobility enough sufficient. Simply because you might not be capable to hit all of the accent workouts you need into one session and subsequently as soon as per week, doesn’t imply you must neglect them completely. 

Ensure that your exercises are included their share of high-intensity accessory lifts. Superset your lifts collectively to verify your heart rate and your muscles get an enormous problem. The extra punch your exercise can pack, the higher.

Make use of Lively Restoration

Simply since you prepare powerlifting as soon as per week doesn’t imply you have to be fully sedentary for the remainder of the week. It’s helpful to make use of some low-level bodily exercise comparable to long walks to keep up some stage of bodily conditioning and mobility round your lower body.

Being sedentary can result in your hips and again being very stiff, which can enhance the demand for warming up and enhance your danger of harm, too. Little issues from strolling to doing five-minute mobility routines each day could make an enormous distinction right here.

Advantages of Powerlifting As soon as Per Week

Though coaching powerlifting as soon as per week might not be perfect for many lifters, there are nonetheless a number of advantages to a one-day cut up.

Time Administration

If typical powerlifting applications are sometimes 4 occasions per week with 1.5 to two-hour classes, coaching as soon as per week permits you to probably save between 4 to 6 hours per week

This strategy is ideal for people who’ve a busy work schedule or different prolonged commitments. It could additionally open you up for a time to discover different pursuits you will have outdoors of powerlifting.

Improved Motivation

When you had been coming from a spot of boredom or potential burnout, coaching solely as soon as per week provides you with that added house and lowered publicity to fend off a continued lack of motivation. This distancing could assist enhance your need to elevate and enhance your sense of wanting ahead to coaching in powerlifting once more.

Potential burnout might also be a symptom of overtraining, for which one answer is lowered coaching amount. With just one coaching session per week, you’ll be able to focus your power on recovering whereas sustaining your dedication to the game.

Environment friendly Coaching

By specializing in an important lifts, you’ll be able to guarantee that you’re benefiting from your time in the gym. You’re pressured to prioritize the important workouts and save time from performing the non-obligatory workouts which will make a lesser influence in your progress.

Power Upkeep

In case your schedule is pulling you away from the gymnasium as a rule, get after it as soon as per week. This may also help you keep as a lot power as potential for while you’re prepared to return again to the gymnasium extra usually.

Drawbacks of Powerlifting As soon as Per Week

It’s no shock that powerlifting as soon as per week shouldn’t be perfect for many athletes. Whereas there are advantages to powerlifting as soon as per week, these are a few of the essential drawbacks to this strategy, as effectively.

Restricted Quantity

Since you might be solely coaching as soon as per week, you should have restricted capability to slot in sufficient volume for every elevate in comparison with those that prepare a number of occasions per week. Not solely that, you’ll accumulate fatigue from performing all three essential lifts in a single session. Every large elevate could negatively have an effect on the workouts which might be afterward within the coaching session.

Additionally by coaching as soon as per week, you might lose conditioning to have the ability to prepare more durable for longer classes within the first place. As such, you might not be capable to progress, and probably even regress when you had been a really skilled lifter earlier than your break.

Decreased Follow on the Powerlifts

Powerlifting could also be a easy sport, however it’s nonetheless a skill-based sport that requires a whole lot of observe to grasp your method. When coaching as soon as per week, you might have restricted alternatives to observe and perfect your form.

This will lead to you feeling inconsistent when performing the primary lifts. You could get the damaging expertise of discovering the lifts considerably overseas when executing them. This will result in you feeling very dissatisfied with the coaching course of transferring ahead.

One and Finished

Coaching powerlifting as soon as per week won’t be perfect, however it might be your solely possibility proper now. And which may be adequate to get you going the place you need to be. Prioritize an important lifts — the squat, bench, and lifeless — and comply with a well-structured program. With this, you’ll be able to keep a few of the health ranges to compete once more.

The best success you’ll be able to obtain in powerlifting is when you’ll be able to prepare so long as potential in it. It could even imply having moments while you take a little bit of a break from exhausting constant powerlifting training so that you do not quit.

Maintain going, even when it’s simply as soon as per week — the game is effectively value it.

Featured Picture: YAKOBCHUK VIACHESLAV / Shutterstock

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