Nathan Baxter - High Frequency Powerlifting: Guidelines for Intensity Training - Learn How to Structure a High-Frequency Workout Plan and Become Competitive Powerlifter!
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High Frequency Powerlifting:
Guidelines For Intensity Training - Learn How To Structure A High-Frequency Workout Plan And Become Competitive Powerlifter!
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Table of Contents
The basic goal of powerlifting training is to become strong, perfectly do each rep and quickly move heavy weights. After each training session, you should feel stronger instead of destroyed and exhausted. You will notice improvements in different methods after each session.
Keep it in mind that powerlifting is all about increase your capacity to pick weight instead of reducing your own weight. There is no need to reduce your water and food because you have to focus on weight lifting. Powerlifters often try to cut weight, but any decrease in your weight will make your life difficult. Your body will be vulnerable to the risk of lifting less, particularly on your bench press.
Try to make this training a fun for you by making your own goals and beating your own records. Your first record is your personal record and tries to focus on hitting these records and make a new one. It is important to work on realistic goals that you can meet and make a new one.
If you have 250lbs benched, you will set 8-week peaking cycle to hit 300lbs at your end. After one achievement, you can go for 5 percent jump. If you are a 400lb squatter, you can go for 10 percent jump in the 440lbs squat. For lots of lifters, 5 to 8-week peaking program is sufficient.
Stay away from grind reps on your peaking cycle because nothing can be worse than grinding. If you have an awful day, you can start slowly with a warm-up routine and keep everything light.
Skipping a day can be beneficial for your powerlifting routine. You should practice everything as per commands because each lift has a set of commands to follow. It will be good to practice as per instructions and feel confident after each set. This book can be a good guide for you. In this book, you will learn about high-frequency powerlifting and its workout plan.
The high-intensity interval training is one of the best fast fat burning workouts. The training involves a combination of very high intensity and low-intensity exercises. For instance, the workout may involve sprinting exercise for 30 seconds and walking for 60 seconds. You can combine different aerobic and anaerobic exercises with cardio. The HIIT session may include 4 to 30-minute workout, and it will help you to improve your fat burning and glucose metabolism.
8-week High-Intensity Interval Training Workout
The HIIT may contain short and intense exercises to trigger the weight loss speed. The cardio workouts can increase your heart rate and it may require 20 to 30 minutes to complete the workout.
The following workout plan is perfect for the beginner to advanced people:
- Phase 1 : The work and rest ration should be 1:4 in each phase for 15 minutes of the total workout program.
- Phase 2: You can increase the amount of time in the second phase, such as a 17-minute workout with the ration of 1:2.
- Phase 3: The ratio in this phase can be cut in the half, like 1:1. The total workout time will be 18.5 minutes.
- Phase 4: In this phase, you can raise the ratio up to 2:1 and the total time can be exceeded to the 20 minutes. It will help you to get the advanced benefits of the workout.
The workout may require some tools to perform various exercises that may be jump rope, stationary cycle or treadmill.
Phase 1: For 2 Weeks with 1:4 Ratio
- Do high-intensity exercise for 15 seconds
- Low-intensity exercise for 60 seconds
Repeat the process for ten times and start with the 15-second high-intensity program. The total time required to perform this workout is almost 14 minutes.
Phase 2: For 3rd and 4th Week with 1:2 Ratio
- Do high-intensity exercise for 30 seconds
- Low-intensity exercise for 60 seconds
Repeat the both pieces of training 10 times and a 30-second blast will be great in the end. The plan requires total 17-minute workout.
Phase 3: The 1:1 Ratio is ideal for 5th and 6th Week
- Do high-intensity exercise for 30 seconds
- Low-intensity exercise for 30 seconds
For the best results, repeat it almost 11 times and give a final blast of 30 seconds at the end. The total time for this workout is 18.5 minutes.
Phase 4: For 7th and 8th Week with 2:1 Ratio
- Do high-intensity exercise for 30 seconds
- Low-intensity exercise for 15 seconds
Repeat this sequence for 25 times and the final practice should end at 30-second high-intensity blast. The total time requires for this workout is 20 minutes.
High-frequency training is an old concept for muscle-building. Traditional programs are designed to train one part of the body in a week with sets of high volume.
This training program is good for those who want to build muscles. You can get biggest gains with this training program because you can gain a good muscle mass. You have to follow basic training principles to get impressive physiques. It is important to perform three full body sessions in a week containing chin-ups, presses, push presses and squats.
With the help of this training, you can train your muscles once in a week with lots of recovery and rest. It is easy to bombard every body part with high volume sets and use lots of muscle fibers. You will get numerous opportunities to train each your body part at least twice. You can train different body parts and spike up your metabolism for a leaner body. It is important to pay attention to your nervous system and reduce stress to fight the urge to increase volume.
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