How Online Powerlifting Training Delivers
JDP Online Coach and Powerlifting World Champion Jackson Hinch explains to you how Online coaching delivers fantastic results.
There’s a lot of uncertainty when it comes to strength training. Where do you start, what programme is best, what equipment do you need, what technique is best for me, what do you eat. It’s a lot of questions for anyone to deal with.
The questions are even greater when it comes to deciding to do your first Powerlifting meet and see where you stack up in a competitive environment.
Having the right Coach to make sure you’re heading in the right direction is key to maximising your results and doing the best you possibly can!
Let’s take online client Justin as an example, this isn’t a made up example, this is a real client who had better results and gains than he ever expected.
A Powerlifting total is made up of the weight you can Squat, Bench Press and Deadlift combined. In just 20 weeks we increased Justin’s total by 135kg, made up of a 50kg increase in his Squat, a 25kg increase in his Bench Press, and a huge 60kg increase in his Deadlift.
To begin with Justin had a max Squat of 100kg, Bench Press 70kg, and Deadlift 140kg. These are not beginner numbers, you’d expect these from someone who has lifted for a while and just never really focused on strength, to be fair these are numbers that some people never lift. Working as a Personal Trainer and Fitness Instructor himself, Justin definitely wasn’t a beginner in the gym.
Being comfortable in his own knowledge and unafraid to ask for help he came to me. Possibly one of the best decisions he could ever make in his lifting career. Having a goal of competing in his first Powerlifting meet in early 2017 we had to put together a plan to get strong fast.
Where to Start
After seeing videos of his lifts I put together an Initial Technique Report which describes the technique changes I’m looking for Justin to make and what we want to work on from the very start. Obviously everyone’s technique will vary slightly according to their own biomechanics but there is a general technique that I then adapt to each lifter.
The three key components to being strong are Stability, Strength and Technique. Stability is the easiest to obtain and first thing to learn. Creating tightness through the Hips, Core and Upper Back for a stable base to lift from. Then comes Strength which although comes along at a reasonable pace is still quite a slow adaption, and never really ends. Increases in muscle size and increases in nervous system and motor unit efficiency are the prime ways our body gets stronger. And last but not least is Technique. They say it takes 10,000 hours to become a master of an art, something similar can be said for lifting, it takes 10,000 reps to become a master of the technique. Rep consistency builds perfect technique, 10,000 perfect reps takes a very long time.
Along with this Technique Report I put together a programme for Justin to follow. Based on quite simple Linear Periodisation it makes for a lot of reps with lighter weights in the beginning and peaks to less reps with heavier weight. Sticking to this type of programme can be hard if someone immediately thinks Strength training means lifting heavy all the time, as mentioned above we need to build in a lot of reps to make sure technique is ingrained and motor patterns are learned properly.
What about Nutrition?
Nutrition wise Justin was a slim individual weighing around 75kg at the beginning of the programme. Anyone and everyone gets stronger quicker and more efficiently eating in a calorie surplus, so that’s what we did. Ensuring he was eating in a calorie surplus by tracking his morning bodyweight and then increasing his daily intake by 200-300 calories at a time if his weight stalled we knew we were in for some big gains.
Leading up to a competition and on the day is where experience will come into play and it is where a beginner will get the most value out of having an experienced Coach. For example deloading properly can make or break your performance come competition day. Knowing what attempts to make on each lift to end up with the best result is a subtle art that most first timers and even some seasoned lifters get wrong. Knowing when to warm up in regards to when your lifting and how to conserve your energy on the day can make your day a lot smoother. The list goes on, all of these things come down to experience and having someone who has competed many times before, not just read about Powerlifting in a book or online.
20 weeks down the line and Justin has just competed in his first Powerlifting competition, coming away with a 150kg Squat, 95kg Bench Press and a 200kg Deadlift weighing in at 81kg.
But don’t just take our word for it. Here is what Justin had to say
“For about 1 1/2 years before taking up powerlifting under Jackson’s guidance, my training regime had suffered due to shifting priorities as a husband, father and personal trainer and coach. I was feeling weak and looking very slim. My baby daughter was 12 weeks at the time I decided to learn to squat, bench and deadlift powerlifting-style. 2 Powerlifting cycles later in just under 5 months I went on to compete in my first powerlifting competition, hit a full house of PB’s, and raised my confidence and beliefs to the stratosphere as to what’s possible. I would never have competed so soon (in my estimate) had it not been for Jackson spurring me on.
I had never been coached in an online format and wasn’t sure as to how this was going to go. Jackson made the process simple and clear. He expertly analysed the technical aspects of my main lifts (recorded weekly) as we stripped them all down and built them back up. The first 2 weeks took a lot of effort to get through. This was mental, physical and emotional as I grappled with undoing old habits and feeling consciously incompetent. Jackson is quite a ‘wordy’ dude 🙂 and is good at being very descriptive on technique (my initial technical report, 5pages!).
I usually find that I’m a naturally stronger visual and kinaesthetic learner so I was out of my comfort zone here. One of my goals in the learning process was to get him to say less in his feedback 🙂 (knowing that my mastery in these lifts was improving).
Like a wise parent he gave me enough room in the process to explore and experiment with technique and the program. He kept me focused on the most important principles and the direction we were heading. His encouragement and support is second to none. He is an all-round good guy who ‘walks the talk’ and doesn’t take himself too seriously. His deep love and enthusiasm for the sport of powerlifting is infectious. I cannot recommend him highly enough as I further my powerlifting adventures with the ‘Beast Builder’ Jackson in my corner!”