Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is online now
Bearded Beast of Duloc
Max Brawn
Points: 1,553,481, Level: 100 Points: 1,553,481, Level: 100 Points: 1,553,481, Level: 100
Activity: 51% Activity: 51% Activity: 51%
Join Date: Jul 2009
Location: Louisiana
My Mood: Lurking
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Deadlift Foundation Training
by BendtheBar 10-15-2011, 10:52 PM

Deadlift Foundation Training
by Roger Benjamin (1983)


The deadlift has been called The King of Lifts by those who really understand the sport of powerlifting. The amount of training importance put on your deadlift should be greater than that of your other lifts. One stands to lose or gain more in competition with this movement than with the squat or bench press.

If Mother Nature dealt you a cruel blow and blessed you with short bone structure like a dachshund, do not despair . . . you will probably have a good bench. As to supportive deadlift training, contrary to the popular myth you CAN do supportive deadlift training without crippling yourself.

Conversely, if your parents gave you a bone structure like that of James Cash or Chip McCain, you can do deadlifts to the point of overtraining because you’re never in a poor leverage position.

Foundation work for any lift should be done twice a week for anywhere from the first two to six years, depending on what level of fitness you walked into the gym with when you started powerlifting.

The two finest athletes I’ve ever had the opportunity to train, Mike Arthur and James Cash, both had extensive backgrounds in wrestling. I believe that the sport of wrestling prepares an athlete for powerlifting better than any other activity. The physical preparation is total because of unique aspects of wrestling: the work load is placed on both sides of the bones, muscle tissue is stressed for strength along with the ability to carry and recover O2, and the wrestler, like the lifter, is required to deplete energy through weight loss, then ‘suck it up’ and perform in that weakened state.

Wrestling also asks an athlete to maintain total concentration in a circus atmosphere. I’ve seen many lifters step on the platform, totally prepared, and then have to answer a spotter’s question. This requires a switch in the thought process to he other side of the brain. It doesn’t always get switched back in time for the lifter to regain concentration to complete the lift successfully.

Training for our foundation program will be done on Wednesdays and Saturdays. On Wednesday, we concentrate on technique and starting position. If this is not stressed early in the program then you’re going to have to teach an old dog new tricks. Spend 20 minutes stretching, concentrating especially on leg biceps. We begin with standard deadlifts, all reps paused at the floor. Emphasis is upon form only, going no heavier than 60% for 3 sets of 5 reps on top. Ease the weight from the floor, once the bar gets to the knees accelerate it to the lockout position. The speed of bar movement is critical, if this is not done you will not enervate the fast twitch fibers. From these, we go to deficit deadlifts off a crate or box about four inches off the floor. Go back down to 135x10, then back up to 45-50% for 3 sets of 10, done is a style of constant tension, that is, touch-and-go. Position is an absolute must on this day an dif the butt comes up faster than the bar, you’re using too much weight!

This is followed by 6-8 forty-yard sprints. Remember, today we work fast twitch muscle fibers and short sprints are one of the finest fast movements a lifter can use. Finish the routine with 60-80 reps on the abs. Don’t forget to stretch down, paying particular attention to calf and hamstring stretching.

Saturday we do strength work on the deadlift and all its related movements. Start off with 20 minutes of a light warmup moves and stretching, then warmup with 3 sets of 10 squats with your deadlift stance and he bar high on your back. Then, we start at 225 and go to progressive sets of 10 reps to one top set. They are all done touch-and-go in constant tension fashion. Concentrate on:

1) The lockout, and
2) Raising the ribcage high at the top to fully contract the upper spinal erector muscles.

Come back down the same way you went up, poundages and reps constant back to 225.

Now we go to what Don Blue used to call “Hospital Reps”. These are done with absolutely horrid form: stiff legs, rounded back and the head down. This is the movement that works the spinal erector muscles whose function is to ‘erect the spine’ and keep it upright. This is a movement that is neglected by so many! Range of motion work is absolutely necessary on this muscle group, but everyone knows you’ve got to keep your back flat when your deadlift, right?

Wrong! Thirty reps, 3 sets of 10, are done in this fashion, touch-and-go. Allow the back to totally round, shoulders are forward, head down, legs straight, then fully locked at the top, raise the ribcage, look up, and thrust the shoulders back to force the lockout. Now, we hit lats with 4 sets of 10 on a lever or cable row machine, and hyperextensions for 3x10 and then you’re ready for calves. Calf strength is responsible for moving 8-10% of a maximum weight from the floor. Flexibility and strength in this area allows a better starting position, so calves MUST be trained. Work in a strict fashion, toes straight ahead, and go to 5 sets of 10. Stretch your calves down when finished. Then, hit 80-100 reps on the abs and your ready for a hot shower . . . and a cold one.

You may need to modify the total poundages to suit your recuperative abilities, but 50 reps on Wednesday, and 80-100 reps on Saturday must be done to develop motor patterns. This foundation program will:

1) Strengthen the muscle tissue,
2) Get never impulses to muscle tissue that has never been called upon, and
3) Develop coordination of the muscle groups involved.

To obtain more specific information of how to do the stretches that will help to reduce injuries and improve your powerlifting, I recommend that you purchase a copy of Bob Anderson’s stretching book, or one of the many others available. It may be one of the best investments you’ll ever make.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Views 796 Comments 6
Sponsored Links
Total Comments 6

Comments

Old 10-16-2011, 12:49 AM   #2
big_swede
big_swede
Strongman
Senior Member
Max Brawn
Points: 34,195, Level: 100 Points: 34,195, Level: 100 Points: 34,195, Level: 100
Activity: 35% Activity: 35% Activity: 35%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 11,698
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
My Mood: Yeehaw
Reputation: 459610
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!


Default

Quote:
Calf strength is responsible for moving 8-10% of a maximum weight from the floor. Flexibility and strength in this area allows a better starting position, so calves MUST be trained.
Never thought about calfstrength and deadlifts, good post btb.
__________________
big_swede is online now   Reply With Quote


Share with Facebook
Old 10-16-2011, 08:59 AM   #3
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,553,481, Level: 100 Points: 1,553,481, Level: 100 Points: 1,553,481, Level: 100
Activity: 51% Activity: 51% Activity: 51%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,590
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573364
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Interesting to say the least.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 10-16-2011, 09:11 AM   #4
Disciple X
Disciple X
SMASH WEIGHT!!!
Senior Member
Max Brawn
Points: 6,017, Level: 50 Points: 6,017, Level: 50 Points: 6,017, Level: 50
Activity: 5% Activity: 5% Activity: 5%
 
Disciple X's Avatar
 
Beach Sudoku Champion!
Join Date: Sep 2011
Location: Hartsville, SC
Posts: 1,711
Training Type: Powerlifting
My Mood: Inspired
Reputation: 42429
Disciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machine


Default

I'm interested in the "hospital reps" might actually give those a try
Disciple X is offline   Reply With Quote


Share with Facebook
Old 10-16-2011, 04:06 PM   #5
5kgLifter
5kgLifter
loves teddy bears...
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 
Checkers Champion! Mario Kart Extreme! Champion! NG Holdem Champion! Javelin Champion! Mouse Batting Champion! Keno Champion!
Join Date: Dec 2010
Posts: 13,928
Training Type: Other
My Mood: Cynical
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

Quote:
Originally Posted by Disciple X View Post
I'm interested in the "hospital reps" might actually give those a try
I found that part of interest as well.

Quote:
Now we go to what Don Blue used to call “Hospital Reps”. These are done with absolutely horrid form: stiff legs, rounded back and the head down. This is the movement that works the spinal erector muscles whose function is to ‘erect the spine’ and keep it upright. This is a movement that is neglected by so many! Range of motion work is absolutely necessary on this muscle group, but everyone knows you’ve got to keep your back flat when your deadlift, right?
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote


Share with Facebook
Old 10-16-2011, 08:02 PM   #6
gaspers04
gaspers04
is "Thickneck McBenchpress"
Senior Member
Max Brawn
Points: 17,264, Level: 83 Points: 17,264, Level: 83 Points: 17,264, Level: 83
Activity: 3% Activity: 3% Activity: 3%
 
gaspers04's Avatar
 

Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,515
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
My Mood: Brooding
Reputation: 186096
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member


Default

Very interesting my cheesy Brother, very interesting.
__________________



Supplements
M & S's Isofuel Chocolate, MGN's Dextrose,Universal's Beef Aminos and AAEFX's Kre-Alkalyn.
gaspers04 is offline   Reply With Quote


Share with Facebook
Old 10-16-2011, 08:10 PM   #7
Disciple X
Disciple X
SMASH WEIGHT!!!
Senior Member
Max Brawn
Points: 6,017, Level: 50 Points: 6,017, Level: 50 Points: 6,017, Level: 50
Activity: 5% Activity: 5% Activity: 5%
 
Disciple X's Avatar
 
Beach Sudoku Champion!
Join Date: Sep 2011
Location: Hartsville, SC
Posts: 1,711
Training Type: Powerlifting
My Mood: Inspired
Reputation: 42429
Disciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machineDisciple X is a lifting machine


Default

Expect it see some hospital reps in my training log... hopefully no hospital trips because of them. Lol.
Disciple X is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
deadlift, foundation, training


Similar Articles
Article Author Forum Replies Last Post
Westside Deadlift Training BendtheBar Articles 1 05-20-2012 10:01 AM
Westside Deadlift Training BendtheBar Articles 6 04-11-2012 07:14 PM
A Strong Foundation Over Forty Tug Gibson Articles 3 07-06-2011 04:47 PM
Bigger Deadlift Through Partial Training BendtheBar Site Updates 0 07-03-2011 08:21 AM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:20 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.