3 simple steps to hit a new PR in your powerlifting training.
Sometimes, the gains just don’t feel like they are coming as easily as they used to…
Maybe you’re even facing a plateau and are not progressing in your powerlifting training at all.
Here’s three strategies that I’ve used with lifters that I coach for powerlifting (In person in Vancouver, BC and as an online powerlifting coach) that you can use to break a plateau in your powerlifting training:
- Better recovery/stress management.
Sometimes, things are out of your control. On the other hand, getting a MINIMUM of 8 hours of sleep per night and dialing in your diet IS within the realm of things that lifters can control and properly manage with the right effort. Protein at 0.75g+/lb of bodyweight (more if you’re in a deficit)3-6 protein rich meals per day
Stress about what you can control/ put ZERO MENTAL ENERGY into what you can’t. - Spread out overload (Alternate heavy and medium sessions)
If you normally add in a heavy overload session every week for a lift, try alternating between heavy overload weeks and then medium sessions @ 80-90% of overload intensity on alternate weeks.
This allows for more recovery between heavy sessions and the medium sessions will prevent detraining between heavy work. - Visualize Success
You can’t picture the PR in your mind’s eye, you are fighting an uphill battle. On the other hand, mentally rehearsing those heavy lifts in your head before your sessions will help to reduce nervousness, and improve technical consistency.
In short, the idea here is to have done the lift so many times in your head that all that’s left to do is to do it physically where your mind CANNOT hold you back. Easier said than done, of course.
3. Apply to join my “Momentum Program” and become a case study. We’ll work with you 1-on-1 (in-person or online, depending on location) to consistently increase your PRs.
It takes less than 60 seconds to apply HERE in order to find out more information and see if you’d be a good fit.