Controlling The Rate Of Progression In Powerlifters

Is it possible to progress too fast? In my opinion it is very possible, and at times a lifter may be best suited to control their rate of progression with the thought of long term strength progress in mind. In this scenario the first thing that comes to mind is a young lifter experiencing those "newbie" gains, but this concept is far reaching to other circumstances as well. So in my latest KZbin video, I give the full synopsis on my thoughts in regards to controlling the rate of progression in powerlifting. I look at the different circumstances and scenarios where it can be beneficial to control a lifter's rate of progression. I give backing to the reasons of why controlling their progression can be beneficial, especially in the long term. I show the step by step process of how you can control progression through different applications of autoregulation and training max advancement. And then lastly I take a look at 3 case studies of my lifters. These include Alan, who is an incredibly strong teen lifter who saw exponential progress that ended up being halted by injury. Albert who needs controlled exposure/progression when reintroducing low bar squats with the squat bar. And Jimmy who was a brand new to powerlifting and added well over 200lbs to his total in the first year. If you are looking for a full guide on how to create sustainable progress for newer lifters, when introducing a new lift, or when moving up a weight class, this video is for you!
#powerliftingprogramming #rateofprogress #powerlifting #powerliftingcoaching #autoregulation #rpetraining #trainingmax #newbiegains #squatprogress #benchprogress #deadliftprogress
Circumstances to control progression: 6:54
The why's of controlling progression: 11:49
Using autoregulation and training maxes to control progression: 29:20
Alan Case Study: 43:48
Albert Case Study: 54:07
Jimmy Case Study: 56:40
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When/How To Adjust Your Training Max: prsontheplatfo...
How To Avoid A Powerlifting Injury (Complete Guide): powerliftingte...

[@jamesj5469]

We must protect this man at all cost lol Man has the best deadlift que. pull the collar bone away from the bar

[@PRsPerformance]

Sean Collins for the win on that cue!

[@herliftdiary]

A wealth of knowledge! Thank you. Glad I found you early in my lifting journey, just a little over 3 months of consistency with the bar and this video is perfect timing.

[@PRsPerformance]

Definitely perfect timing, hopefully this helps with setting up a great foundation for your long term success!

[@toniqian2502]

Audio quality greatly improved 😌😌 Great content as always!

[@PRsPerformance]

Awesome, new mic is a success! (until the 30 minute mark when it stopped working, smh)

[@Dxklan]

@@PRsPerformance if you turn the gain down (assuming its a yeti, it will help)

[@PRsPerformance]

It's a Rode shotgun mic. I honestly think I didn't have it plugged in during the time it didn't work, but just didn't have the time to re-record that whole section.

[@ilike2eatt]

I have been powerlifting again the past 3-4 months or so after taking a >2 year break from the gym. Progress was insanely fast. Was basically adding 10 lbs to my sets every week for 2-3 months straight, but ended up tweaking my right pec doing a routine set of 260x5 at 6 RPE. I wonder if it was simply a case of progressing too quickly via muscle memory and not giving connective tissue a chance to adapt

[@PRsPerformance]

That’s a hard question to answer as there are many factors at play, but yes, one possible factor could be progressing so fast and the big uptick in workload caused by that.

[@hoangquochominh8157]

Thats what happening to me right now, can I ask for advices about this

[@Smithster80]

If you’ve previously experienced quite a lot of lower back fatigue from low bar squats (my squat is quite low in terms of absolute strength) do you think it would be intuitive to keep low bar exposures per week lower and keep high bar work in which has been reliable, instead of jumping straight into low bar work on both primary (comp low bar) and secondary days (paused low bar) for the increase in specificity for the sake of it pretty much.

[@PRsPerformance]

Yes I would. I multiple people who only do 1-2 low bar sets a week on their main day and then all other work is high bar or SSB

[@Smithster80]

@@PRsPerformance thank you Steve. The content is awesome keep it up.

[@Mamluk8989]

thats weird high bar jacks my back up but im good low bar squating

[@mdshahiduzzaman9396]

amazing amazing content. So many educative things.

[@PRsPerformance]

Thank you!

[@DeanAtanasov]

steve dropping heat again.

[@PRsPerformance]

Doing my best to keep the content coming!

[@zachbird2465]

wizard on that spreadsheet

[@PRsPerformance]

haha, my entire life revolves around spreadsheets!

[@9118Ray]

YO, idk why you don't upload more often BUT... YOU SHOULD!!!!!!!!!!!!!!!!!!!

[@PRsPerformance]

I’ve actually been taking a break because the construction around my house is so bad, it is about impossible to find time where the background noise isn’t horrible. But once that’s done I’ll be back!

[@bastiancortes3161]

Can you make a video explaning an off season and how the more bodybuilding type training is programmed?

[@PRsPerformance]

If you watch the Free program video where I go through programming accessories, that will likely answer most of what I do. Honestly I don't change a whole ton with offseason vs the main prep. I think for most natural powerlifters there isn't much of a difference between in vs off season training, outside of a little less specificity on the comp lifts possibly.

[@jonathancheng3763]

Timestamps much appreciated!

[@PRsPerformance]

You're welcome!

[@Dxklan]

We love Alan

[@PRsPerformance]

He's the perfect model, just need to get more sound bites of his yells to add in.

[@matthewiyoob8111]

Great info! Quick question, so the training max is far below their true lifting potential. So how would we create percentages that correspond to a following RPE? So if we wanted a lifter to hit a RPE 7, and their training max is 50lbs under their weekly 1ERM, how would we compensate for that? Or are we purely just focused on percentage based progression regardless of the RPE? Hope that made sense

[@PRsPerformance]

For the RPE sets you’d use what their actual training maxes should be for estimates on loading.

[@jmon48]

great video as always! question about the buffalo bar: if one of your athlethes has a low bar top set, do they warm up with low bar as well? and do they jump straight into buffalo bar backoffs after that?

[@PRsPerformance]

Warm up with a straight bar, then go to the buffalo bar for back off sets.

[@jmon48]

@@PRsPerformance that was quick, thank you! I'll give that a try

[@mothdog4361]

Its really overwhelming trying to control all the variables to ensure progression in all 3 lifts every cycle. For now instead of trying to add 5 lbs every cycle for my 5rm, 4rm, and 3rm bench press, I'm just going to add one rep to those topsets or do one less rep (4rm, 3rm, and 2rm) and add 5 lbs and hope its same or better exertion from last cycle for each week.

[@PRsPerformance]

Well eventually trying to progress all 3 lifts within a cycle might be in vain. It is not uncommon for most intermediate to advanced lifters to only see 1-2 lifts progressing at a time, so don't let that get you down if that is the case.

[@iDj1337]

can you make a conventional deadlift tutorial?

[@PRsPerformance]

Both deadlift technique videos I have on the channel go over both conventional and sumo deadlift.

[@youssefserry8036]

Perfection

[@PRsPerformance]

Thank you!

[@JivecattheMagnificent]

Checked out the channel because of Bald Omni-Man. You uploading new stuff soon bro?

[@PRsPerformance]

Yep, plan to start again within the next month!

[@JivecattheMagnificent]

@@PRsPerformance Ace! I'll sub!

[@BaldOmniMan]

Staying in the pocket

[@PRsPerformance]

Always!