Powerlifting develops the strength of nearly every muscle in your body. The squat and deadlift improve power in the legs and back, and you also need to build core strength for judo throws. The bench press and assistance work develops strength in your upper body, building power for grappling. Extra work for grip training helps maintain your ability to control an opponent. Consult a health care professional before starting any training program.
Training
Step 1
Squat both deeply and explosively, which builds the muscles of your legs and hips, according to a 2002 study published in the "Journal of Strength and Conditioning Research." To squat for powerlifting, push your hips back slightly before bending your knees. Keep your shins close to vertical throughout the lift. When standing from the bottom of the squat, push your head back and drive the bar up quickly to generate and build power.
Step 2
Deadlift with solid technique by pulling the bar from the ground every time. Never bounce your repetitions off the ground. To develop more leg drive, use the sumo deadlift where your feet are wider than your shoulders and you are gripping the bar with your hands inside your legs. Push your knees out to get your shins close to vertical, then pull the bar from the ground by driving with your legs. This works your legs and hips more and your back less than the conventional deadlift, according to a 2002 study published in "Medicine and Science in Sports and Exercise."
Step 3
Bench press by pausing the bar on the chest during every repetition. This is required in powerlifting competition and it builds explosive strength for throws. Train your bench press through a full range of motion, which ensures that your triceps get worked thoroughly. Triceps strength is critical in all types of striking with the arms, as your triceps, or the muscles on the back of your upper arms, function to explosively straighten your arms.
Step 4
Train no more than three days a week to allow yourself recovery time for judo practice. Focus one workout on squatting, another on bench pressing and a third on deadlifting. You will need to judge your recovery from powerlifting before modifying your training program. If you have extra energy and no soreness limiting your performance in class, you can increase your training volume. If the pain of lifting is slowing you down in class, you may need to reduce your training volume slightly until you are better conditioned.
Step 5
Perform assistance work through a full range of motion. While many powerlifters do partial-range movements, your lifting is designed to support your performance as a judoka. Every throw or lock may require you to move through a full range of motion, so you need to train to support this. Do full-range barbell and dumbbell triceps extensions with barbell or dumbbell rows to build your bench. Perform extra hamstring work such as glute-ham raises and reverse hyperextensions to build your squat and deadlift. Adjust your training volume according to your recovery ability.
Tips and Warnings
- Train with an experienced powerlifter if you want to learn the sport. People without competitive experience are not qualified to train you for powerlifting.
- Never round your back when lifting. Never lift without a spotter. Never squat without a power rack.
Things You'll Need
- Barbell
- Power rack
- Dumbbells
- Adjustable bench
References
- "Journal of Strength and Conditioning Research"; The Effect of Back Squat Depth on the EMG Activity of Four Superficial Hip and Thigh Muscles; Anthony Caterisano, et al.; 2002
- "Medicine and Science in Sports and Exercise"; "An Electromyographic Analysis of Sumo and Conventional Style Deadlifts"; R.F. Escamilla, et al.; April 2002
- "Strength Training Anatomy-3rd Edition"; Frederic Delavier; 2010
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