Explosive Training and Technique: Weightlifting versus Powerlifting
Weightlifters are known for their explosive strength. They have great muscle mass, but they don’t possess much upper body strength. That is why many weightlifters prefer to use powerlifting equipment instead of using heavy weights on the barbell.
A lifter with explosive strength will not need to lift heavy weights because he/she can generate tremendous amounts of force from his/her own muscles. When you train explosively, your muscles will produce more force than when training with technique. You can get stronger without having to lift heavy weights.
Powerlifters do not usually train explosively; however, they do utilize some techniques to increase their strength. Powerlifters typically employ one of two methods of training: Olympic lifts and conventional lifts.
Olympic Lifts: These include bench press, squat, deadlift, and other similar exercises. They are performed while standing up with a barbell. Most powerlifters perform these movements at a high velocity (high rep) to develop explosive strength.
Powerlifters often use chains and straps to assist them in performing these lifts.
Conventional Lifts: These include rows, pullups, dips, chin ups and other similar exercises. They are performed while sitting or standing and with the body bent over. Powerlifters typically perform these exercises at a slow velocity (low rep) to develop strength.
Explosive training and technique are two different ways to maximize the benefits of weight training. Try both and see which one you prefer!
New Article: Weightlifting and Powerlifting Equipment
Do you want to buy weightlifting equipment, but you aren’t sure what exactly you need?
Well, that’s pretty normal for someone who is new to the whole weightlifting thing. You might not even know where to start when it comes to buying gear. It can be a bit overwhelming.
Don’t worry though; we’ve got you covered. In this article we will talk about essential weightlifting equipment and show you some of the best products on the market right now. By the time you are done reading this, you should have a solid idea of what you need and how to get it.
Let’s get started.
What Kind of Weightlifting Equipment Do You Need?
Before you go and buy any equipment, you first need to decide what kind of equipment you actually need. As a new lifter, you only really need a few pieces of basic equipment in order to have a good workout. You probably won’t need any of the fancy stuff for at least six months (if ever).
The first thing you need is a good weightlifting belt. Many people neglect their core during weight training, and this is a huge mistake. Your core should be engaged as often as possible in order to stabilize your body and protect your spine.
A weightlifting belt will help you do this by increasing your intra-abdominal pressure.
You will also need a bar and weights, of course. Be sure to get one that is suitable for your size and one that you feel comfortable with (if you are a beginner, go with a heavier weight).
In addition to these two things, you might also want ankle weights and knee sleeves. Weighted clothing can also be a good addition if you prefer that style of weight training. If you’re a bodybuilder, you will definitely want to pick up an optional weight lifting belt.
Other than that, just make sure you have a good pair of shoes and a water bottle and you’re all set.
What Are the Best Brands of Weightlifting Equipment?
Now that you know what types of items you need, it’s time to learn about which specific products are best for you.
The first brand that most people think of when it comes to weightlifting is Eleiko. They have been making high-quality weightlifting equipment for more than 50 years. If you are looking for professional equipment for your home or commercial gym, this is the brand to get.
You can buy a full set of bumper weights in 5lb or 10lb increments from 25lbs all the way up to 100lbs. Best of all, these are dishwasher safe so you don’t have to worry about hand-washing them (which can be a pain with such heavy weights).
Another popular brand is Rogue, who sell everything from bars to bumpers to benches. Their equipment is extremely high quality and will last you a very long time.
If you are looking for something a little less expensive but still of good quality, there are several options available to you. One brand that has become popular in the last few years is Rep Fitness. They have a large selection of plates and bars (both Olympic and Power) at decent prices.
Again, these aren’t quite as nice as the top-of-the-line brands but are much better than anything you’ll find in a department store.
If you want to save even more money, there are many manufacturers who produce good bars and plates for a fraction of the cost. Brands like Ivanko, VTX, and Hi-Temp have proven themselves capable of standing up to regular use in home gyms. Pick out a bar with a grip type that you are comfortable with (Olympic or Power) and one that has the weight markings in the style that you prefer (Indented or Inscribed).
The plates are pretty much all the same, so just go for the price you’re comfortable with.
Beginners typically do not need much more than a bar and plates, but there are other items that can be useful as well. Knee sleeves can help protect your knees while you lift and make things more comfortable. Wrist wraps can also be useful, especially if you plan on doing any serious pressing.
A weightlifting belt can help increase your performance by increasing the pressure in your abdomen, which helps stabilize your core.
As with any workout routine, you need to make sure you are eating enough food. A weightlifting session can burn hundreds of calories, so you need to make sure you are taking in enough food to maintain your energy and muscle mass. At the same time, you don’t want to eat so much that you gain body fat.
Most weightlifters find that eating every 3-4 hours keeps their energy up and allows them to gain muscle and lose fat. Be sure to include a post-workout meal as this is when your body is most receptive to absorbing nutrients.
You should also be sure to take a multivitamin, as well as a calcium and magnesium supplement. Your diet should already include the majority of vitamins you need, but most people don’t get enough Vitamin D through sunlight or a multivitamin. Calcium and magnesium are lost when you sweat, and the loss is greater when you are losing body fat.
The above recommendations for nutrition apply whether your goal is to lose weight, gain lean muscle, or get really strong. While gaining muscle and strength is possible while you are actively losing weight, the rate at which you will be able to do so will be limited. If your primary goal is to lose weight, then your secondary goal should be to gain muscle and strength; if your primary goal is to gain muscle and strength, then your secondary goal should be to lose weight.
By now I’m sure you’re wondering how all of this is going to occur. You won’t be eating six meals a day or eating every few hours. You’ll also be surprised to hear that you don’t need to drink any of your calories.
In fact, there are two ways to go about this. The first way is the most common and involves eating “base” foods with a combination of liquid and solid foods. The second is more of an “if it’s Tuesday it must be Belgium” sort of thing and involves downing nothing but protein shakes.
Doing It The Hard Way: Eating To Gain Weight
Let’s say you want to bulk up. You need to eat more calories than you burn, but you don’t want to feel like you’re constantly starving. This is the way most people will go about it since it’s much easier to do since you get to eat real food.
Sources & references used in this article:
Powerlifting versus weightlifting for athletic performance by MS Chris Moore – Strength and Conditioning Journal, 2007 – search.proquest.com
Training explosiveness: Weightlifting and beyond by J Janz, M Malone – Strength & Conditioning Journal, 2008 – journals.lww.com
Should all athletes use explosive lifting? by H Newton, S Jenkins – International Journal of Sports …, 2013 – journals.sagepub.com
A Debate Between Powerlifting and Olympic Lifting as the Main Athletic Training Method by J Johnson – Training, 2011 – elitefts.com
The impact of ballistic training on explosive power development and some biomechanics parameters for lifting the snatch youth weightlifters by KH Ebada – … sport science student’s conference (ISSSC 2013) from, 2013 – academia.edu
Contemporary training practices in elite British powerlifters: Survey results from an international competition by PA Swinton, R Lloyd, I Agouris… – The Journal of Strength & …, 2009 – journals.lww.com
Weightlifting movements: do the benefits outweigh the risks? by A Hedrick, H Wada – Strength & Conditioning Journal, 2008 – journals.lww.com
Weightlifting to improve volleyball performance by BR Groves – 2000 – Human Kinetics 1
The relationship between vertical jump power estimates and weightlifting ability: a field-test approach by PM Holmberg – Strength & Conditioning Journal, 2013 – journals.lww.com