Guia Completo de Periodização para Powerlifting | Ganhe Mais Força Usando Blocos de Treino

Summary

In this video, the speaker shares insights into their powerlifting training routine, emphasizing the importance of structured progression in training blocks. They detail their squat training approach, including variations like the SSB and high bar squat, while stressing the value of consistency and gradual adjustments. By avoiding frequent changes in exercises and focusing on small, thoughtful modifications over several blocks, they highlight the key to long-term progress. The speaker also promotes their personalized training programs and mentorship services to help athletes structure their own successful routines. The overall message encourages careful planning and sustained effort in achieving fitness goals.

Takeaways

• 😀 The importance of structured training blocks for progression in powerlifting, typically lasting around 4 weeks.
• 😀 Minor adjustments in exercises and volume are made between blocks, but not drastic changes to avoid confusion.
• 😀 Consistency in core exercises, like squats, allows for mastery over time, helping to improve technique and performance.
• 😀 The speaker transitions between squat variations (e.g., SSB, High Bar) but keeps the structure similar to avoid unnecessary changes.
• 😀 Progression is focused on load and technique refinement rather than constantly changing exercises.
• 😀 Frequent changes in routine can disrupt progress by preventing lifters from mastering key lifts and understanding their technique.
• 😀 Powerlifting is about becoming very good at your core exercises to maximize performance and understanding of effort and load.
• 😀 For better results, lifters should focus on steady progress over multiple blocks, rather than weekly changes.
• 😀 The speaker emphasizes the importance of keeping some exercises consistent across blocks to avoid confusing your training.
• 😀 For those who prefer a structured approach, the speaker offers pre-designed training programs with built-in progressions.
• 😀 Personalized coaching and mentorship are available for those seeking more tailored support, such as for competition preparation.

Q & A

Why does the speaker emphasize consistency in training across blocks?

The speaker emphasizes consistency because frequent changes in exercises or structure can create confusion and hinder progress. They believe that making subtle adjustments across blocks allows for steady improvement in technique and performance.

What is the main advantage of focusing on a few key exercises over time in powerlifting?

Focusing on a few key exercises allows the lifter to become highly skilled at those movements, optimizing technique, load management, and overall performance. This targeted approach maximizes training effectiveness.

How does the speaker structure their squat training over the course of several blocks?

The speaker adjusts their squat training subtly across blocks, such as using different squat variations like SSB (Safety Squat Bar) and High Bar Squats, while maintaining similar rep ranges. The focus is on gradual improvements rather than drastic changes.

What does the speaker mean by 'progressing from block to block' instead of 'week to week'?

The speaker prefers to think of progress in terms of blocks rather than individual weeks. This means they make small adjustments over multiple weeks, ensuring steady progress, instead of trying to make dramatic changes on a weekly basis.

Why does the speaker suggest decreasing rep ranges for accessory exercises?

Decreasing rep ranges for accessory exercises (from 10-12 to 6-8) helps maintain a sense of continuity with the primary training days while allowing for focused progress in accessory movements.

What is the potential risk of constantly changing training exercises, according to the speaker?

Constantly changing training exercises can lead to confusion, prevent mastery of key movements, and hinder progress. The speaker advises sticking with a few exercises long enough to improve technique and performance.

What does the speaker mean by 'getting the feeling' for a specific exercise?

'Getting the feeling' refers to the process of becoming highly familiar with the movement, understanding how to manage load, effort, and technique, and learning how to push the exercise to its maximum potential over time.

How does the speaker view the importance of technique in powerlifting?

The speaker sees technique as crucial in powerlifting. Mastery of technique ensures better load management, reduces injury risk, and allows lifters to push their limits effectively.

What is the purpose of the speaker's personalized training programs?

The personalized training programs are designed to provide a structured, easy-to-follow plan for athletes, helping them progress in their lifts without having to make decisions about exercise selection and progression themselves.

What is the advantage of following a structured training block program, according to the speaker?

A structured block program allows for consistent progression, ensures exercises and rep ranges are well thought out, and prevents the lifter from constantly changing their training, which could disrupt progress.