Every week we will feature a new article by Wade Johnson, National Power Lifting Champion and record holder
click here for the archives
Every week we will feature a new article by Wade Johnson, National Power Lifting Champion and record holder
click here for the archives
"Workout Programs"
I've had several conversations with different lifters over the last few weeks about their programs. One of the
things that I have found to be a consistent problem is a lifter not having a program suited to his or her needs.
This week, let's look at our programs and see if we're getting all we can out of it. We will investigate what our
needs are and how to get the most of our workouts.
I agree with the Westside philosophy of addressing weaknesses. I think you have to honestly evaluate your lifting
and decide where you need the most work. However, don't forget to keep what is your strong points strong. Remember,
this is a gradual process. It never will end and you will always be striving to improve. Pick a point, focus on
it and fix it. This is where I find assistance work a plus. The key is not to do too much and become overtrained
or injured.
Another thing to consider is the program needs to be for you. I see several training articles on the internet and
in magazines. All these are useful tools, however; tools are all they are. They are not written in stone nor does
it mean it will help or even work for you. That being said, what it does mean is that there has to be a little
trial and error. Each person is different and each person has a different body type. Find what you respond well
with and use it. You also have to keep your goals in mind and how you want to achieve them. If you are looking
to gain some size and weight, then a strength type program is not going to be the best answer. Yes, you can get
bigger with a strength program, but you need to have a program that fits your goal. I wish there was a program
that you could lose body fat, get ripped and strong all at the same time. However, it just simply doesn't work
that way. Yes, you can gradually lose body fat and even a little ripped while increasing your strength, but I think
it makes the job a little tougher. I feel you can be more focused on your training if you have a few specific goals.
Let's say that you have a meet in the distant future. You are a little underweight and want a little size, then
set up a program designed to do. But understand that you won't make the same strength gains as on a strength type
program.
I hear that there is an off season in powerlifting. Do any of you truly have an off season? I don't see being away
from the platform for 3-4 months as an advantage. Granted, that doesn't mean that you are peaking for a meet, but
that you are staying in competitive shape. For instance, just being there lifting keeps your mental toughness up.
If you have had a problem in that past, you can test it in a meet setting that you aren't going for all the marbles
in. This is important to your long term training. This is a huge asset to your training program.
Are you keeping your journal? Do you have any idea of how your progress has been? Are you keeping up with your
diet? All these things are key ingredients to your program. Like above, if you need to fill out a bit for a weight
class, then you need to keep up with your caloric and protein intake. That's just as important as how many reps
and sets. Tailor your diet, just like your training, for what your needs are at that given time. Goals are just
as important here as in lifting. For example, I ultimately would like to weight 300-305 and have a body fat percentage
of 10%. For all of you that know me, you know I'm not 10%, and I certainly don't weigh 300...yet. The thing I've
learned, and was taught, is this is a process. I can't stress that enough. For me to obtain my long term goal,
I've had to set several short term goals. I had to set a goal to actually have a food plan and to track it. After
I reached that goal, I set my sights on a certain level of calories and protein each day. All the while, I had
set goals for my lifting, keeping in mind that what I ate and the type of training I was doing, would have an effect
on how I would achieve my goals. Right now I'm training for the NASS competition and the NASA October regional.
I've had to increase my intake in calories because I'm doing more volume then normal for strongman. I've also been
wanting to put on some size. I felt it was time to move up in weight. So with the added volume and calories, I
felt like I could put on some mass if I increase my protein intake as well. My training scheme for the previous
6 weeks has been high volume with moderate reps per set and heavy weight. Not max weight, just heavy. I've managed
to put on 7 lbs since the June meet in Nashville. I've actually lost a little body fat by watching my fat and carb
intake. Hence why that journal is so important. I tracked my intake and supplements, and I've done it without increasing
my waistline and doing very little cardio. Also, I feel my strength has improved. Now my cycle has changed in that
I am training for power and strength. I am still taking in high protein and calories, but dropping (ok, trying
to drop) my carb and fat intake. This will help me from putting on unwanted fat weight. We've dropped off a considerable
amount of volume in trade for heavier weights on core movements. This helps to increase strength, but maintain
the ability to recover. This diet is key here. With high enough intake of food and supplements, it also aids in
my recovery.
The point to all that is, I have specific goals for a specific period of time. Then I change my plan according
to my needs in training and in preparing for a meet or contest. I know what the cycle will do for me and I've put
the time in to find what works for me. By keeping my journal, I can look back and see how something effected my
strength and how my diet played a role in achieving my goals. My program is based on what I need, not anyone else.
The goal for this column is to get you to think about what you are trying to accomplish. There are no shortcuts.
We all know that. But there are things that we can do that may make progress come at a better pace. Review how
you train, address weaknesses, asses your goals, and be honest with yourself. Look at your food plan ( diet is
a 4 letter word ) and see if it's meeting your needs. If you don't know, ask someone. The internet and stores are
full of people that will help you. Never be afraid to ask. Tailor your plans to suit your individual needs. Don't
be afraid to try something new. Good luck. As always lift heavy, train smart and eat more pizza.
