September 18, 2022,
Let’s get one thing straight, right away.
Powerlifting doesn’t mean you have to place enough weights on a bar to strain yourself.
Possibly hurt yourself.
In our minds, powerlifting is more about technique.
About building strength.
It is not advised for a newer female wrestler. You should have extensive experience in our great sport.
The goal of powerlifting is to generate the maximum amount of muscular force for the given movements involved.
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.
As a female wrestler, you will be building your thighs, chest and strengthen your back.
All muscles you will need in upper level competition.
As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effort of a barbell loaded with weight plates.
Powerlifting evolved from a sport known as "odd lifts", which followed the same three-attempt format but used a wider variety of events, akin to strongman competition.
Eventually odd lifts became standardized to the current three.
Competitions take place across the world. Powerlifting has been a Paralympic sport (bench press only) since 1984 and, under the IPF, is also a World Games sport. Local, national and international competitions have also been sanctioned by other federations operating independently of the IPF.
This video depicts a woman at an elite level.
https://www.youtube.com/watch?v=y33NRH5LVug
Here, these women take a mellower and more instructional approach. https://www.youtube.com/watch?v=uc4qiNpVMzg
Hope you enjoyed the videos. For additional suggestions, let’s walk over to the book store.
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplingstars.com Frans-Van-Heerden-pexels.com-photo
Powerlifting: The complete guide to technique, training, and competition Paperback – January 14, 2021
By Dan Austin
“The mental and physical demands of powerlifting are unlike any other sport. Athletes must be committed and focused on success. In Powerlifting, Second Edition, powerlifting hall of famer Dan Austin, winner of 10 world powerlifting championships and 18 national championships, teams with strength and conditioning expert Dr. Bryan Mann to offer the most comprehensive powerlifting resource available.
This no-nonsense approach to training and competing in the sport offers over 100 exercises that promote the development of the three primary movements—the squat, bench press, and deadlift—and their related supplemental exercises. Dynamic warm-up routines and recovery techniques get you primed for training, making it a one-stop guide to powerlifting success. The second edition has been updated to address female powerlifters and includes a 14-week competition program, six gender- and exercise-specific training programs, as well as three 8-week off-season training programs. Precompetition checklists give you at-a-glance guides for tasks to complete and items to bring to the meet.
Powerlifting also equips you to fuel for maximum production, providing examples of the best sources of protein and carbohydrates and information on preworkout drinks and common supplements. The psychological side of the sport is addressed with mental health advice and visualization tools and recommendations to use both during training and competition as well as during personal time.
Based on the latest in exercise research and science, Powerlifting is an indispensable resource for competitive lifters or recreational gym enthusiasts looking to take their lifting to another level, making Powerlifting the ticket to a new max.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Powerlifting Online CE Exam may be purchased separately or as part of the Powerlifting With CE Exam package that includes both the book and the exam.”
Well, there you go. He sure knows his stuff.
As you advance as a female wrestler, body building and powerlifting will absolutely help your wrestling game and increase your ability to submit your opponents.
Our strong suggestion is to start slow and work through your routines at the gym with a Personal Trainer. Most corporate gyms have a team.
You have nothing to prove. Be gradual. Don’t hurt yourself.
We have a visiting writer with additional suggestions.
Powerlifting Is Not a Power Sport
Don't let the name fool you Powerlifting isn't a Power sport, it is a strength sport. Weightlifting, Shot putting are power sports. This article will help to explain the common misunderstanding that powerlifting is a power sport.
Powerlifting consists of 3 strength events, Squat, Bench Press and Deadlift all requiring the athlete to lift a heavy weight (close to their personal best, so maximal effort) 9 times (3 times for each event) with a lengthy rest period between each event and a shorter rest period between each lift.
Usually when going for a max lift it is a struggle (this will be discussed more in depth further on in the article).
Strength athletes I find/believe work with the line "longer time under tension" when compared to Power athletes. There objective is to move a heavy object that's it doesn't matter how long it takes as long as they move it.
Muscular strength is defined as the ability of the muscles to exert a force. Strength can be split into many different forms as shown below:
-Absolute Strength (Maximum force that can be exerted regardless of body weight/size). So going for a new deadlift PB for 1 rep (1RM repetition maximum)
-Dynamic Strength (ability to exert muscular force repeatedly) Rowing a regatta event (about 1000m)
-Elastic Strength (similar to power) doing a box jump
-Static Strength (ability to exert a sustained force without significant movement) - Gymnastics crucifix hold
-Explosive Strength (ability to exert a maximal force quickly in one action) - Javelin or shot put
-Strength Endurance (ability of a muscle to resist fatigue while exerting a force) - Marathon running
-Relative Strength (maximum force that can be exerted in proportion to body) - Boxing, judo sports with weight classes.
Powerlifting uses absolute strength and relative strength because in a powerlifting meet you are trying to max out (absolute strength) so you can lift the most weight possible in one effort which is possible due to our size and weight (relative strength).
Power is defined as strength multiplied by speed (in basic terms). From those definitions of strength I have mentioned it is closely related to elastic strength and explosive strength due to their quick contractions produce a fast and larger force.
Both the Strength athlete and Power athlete uses the ATP-PC energy system when carrying out their activities as both are of high intensity and of short duration.
They both cause hypertrophy of the muscle fibres (to an extent) increase phospho-creatine stores, increase the strength and speed of contractions. Both use Type IIB fibres and cause Type IIA to take characteristics of Type IIB fibres.
The difference really is time under tension and how the movement is carried out. Powerlifting usually involves trying to lift a weight close to your personal best or more, which is going to challenge the athlete physically and mentally, as I have mentioned earlier on so this will be a very strenuous lift taking a longer time to lift it.
Take as an example Austin Hickey - his squat at the Irish Nationals was a brutal 8 seconds from start to finish to lift that weight (pure strength not power, this is an extreme example). Link is here: http://youtu.be/JUO_ERaePeU
Look at the past European 2013 weightlifting championships there you saw "powerful lifts", as the lifters lifted the weight very quickly with immense speed. Snatch 1-2 seconds if not less. Clean and jerk for each part 1-2 seconds as well.
A weightlifter also goes for new 1RM and try's to max out (which are both physically and mentally strenuous) but would you call it absolute strength if it’s done fast?
When you watch a weightlifter squat and powerlifter squat two different styles for 2 different components of fitness for their sport. Weightlifters use momentum and bounce to lift the weight, this is to increase speed so they can lift the weight. Powerlifters is generally slower when squatting (again longer time under tension) as we just have to break parallel when the hips get below the knees.
However I will say we need to do both in our training to make us good powerlifters/weightlifters. Powerlifters need to do power training to produce faster contractions so to increase the speed of our lifts.
Weightlifters need to increase their strength so they can lift a heavier weight. By doing so will make them faster as they are now moving a heavier object at the spore they usually lift at.
I am on my final week of speed training then I will be going onto a 3 week cycle of heavy block/board work.
Hope this cleared up the difference between a power athlete and a strength athlete. Remember powerlifting isn't a power sport!
Referencing is from Pe AS/A2 Edexcel Textbooks and past papers
Article Source: https://EzineArticles.com/expert/Andrew_S_Richardson/1703845
Article Source: http://EzineArticles.com/8013033
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https://www.healthline.com/nutrition/powerlifting-vs-bodybuilding#what-is-powerlifting
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
