Table of Contents

 
1. Introduction to Powerlifting
2. Big Three
3. Associations & Federations
4. IPF Rules, regulations, customs & best practices
5. Personal Attire/Supportive Suits
6. Developing a workout plan
7. Introduction to periodization
8. Accessories
9. References 
 
 
 
 
 1. Introduction to Powerlifting
Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: 
 squat 
 bench press
 Deadlift
 
Each competitor is allowed three attempts on each of the squat, bench press, and deadlift. The lifter's best valid
attempt on each lift counts toward the competition total. For each weight-class, the lifter with the highest total wins.
In many meets, the lifter with the highest total relative to their weight class also wins. If two or more lifters achieve
the same total, the lighter lifter ranks above the heavier lifter.
 
At a meet the events will follow in order: squat, then bench press, and the deadlift will be the final lift of the meet
 
Powerlifting has been a Paralympic sport (bench press only) since 1984 and, under the IPF, is also a World
Games sport.
 
 
 2. BIG THREE
Please Print from Chapter_2_Big three.ppt
 3. Associations & Federations
 
 International Powerlifting Federation (IPF)
 World Powerlifting Congress (WPC)
 World RAW Powerlifting Federation (WRPF)
 100% Raw Powerlifting Federation
 Global Powerlifting Committee (GPC)
 Global Powerlifting Federation (GPF)
 International Powerlifting League (IPL)
 Natural Athlete Strength Association (NASA)
 World Drug-Free Powerlifting Federation (WDFPF)
 World Natural Powerlifting Federation (WNPF)
 World Powerlifting Alliance (WPA) (Founded 1987)
 World Powerlifting Federation (WPF)
 World United Amateur Powerlifting (WUAP)
 
 
 4. IPF Rules, Regulations, Customs & Best Practices

(a) The bar shall be straight and well knurled and grooved and shall conform to the following dimensions:
1. Total overall length not to exceed 2.2 m.
2. Distance between the collar faces is not to exceed 1.32 m or be less than 1.31 m.
3. Diameter of the bar is not to exceed 29 mm or be less than 28 mm.
4. Weight of the bar and collars are to be 25 kg.
5. Diameter of the sleeve not to exceed 52 mm or be less than 50 mm.
6. There shall be a diameter machined marking or the bar taped so as to measure 81 cm between marking or tape.
 
Discs must conform to the following colour code:
10kg (Usually green) and under - any colour
15kg - yellow
20kg - blue
25kg - red
Collars (Locks) weigh 2.5kg each and shall always be used.

Metal Discs Specifications

 The hole size in the middle of the disc must not exceed 53 mm or be less than 52mm.
 Discs must be within the following range: 1.25 kg, 2.5 kg, 5 kg, 10 kg, 15 kg, 20 kg, and 25kg.
 For record purposes, lighter discs may be used to achieve a weight of at least 0.5 kg 1.0 kg, 1.5 kg or 2.0 kg
more than the existing record.
 Discs weighing 20 kg and over must not exceed 6 cm in thickness. Discs weighing 15 kg and under must not
exceed 3 cm in thickness.
 All discs must be clearly marked with their weight and loaded in the sequence of heavier discs innermost with
the smaller discs in descending weight arranged so that the referees can read the weight on each disc.
 The first and heaviest discs loaded on the bar must be loaded face in; with the rest of the discs loaded face out
 The diameter of the largest discs shall not be more than 45 cm.

Age Categories:

Men:
Categories Age

Open 14 Yrs & above (No category restriction)

Sub-Junior 14 Yrs to 18 Yrs

Junior from 1 January in the calendar year he reaches 19 years and throughout the full calendar year
 in which he reaches 23 years

Master I from 1 January in the calendar year he reaches 40 years and throughout the full calendar year
in which he reaches 49 years.

Master II from 1 January in the calendar year he reaches 50 years and throughout the full calendar year
in which he reaches 59 years.

Master III from 1 January in the calendar year he reaches 60 years and throughout the full calendar year
in which he reaches 69 years.

Master IV from 1 January in the calendar year he reaches 70 years and upwards.
 
Women:
Categories Age

Open 14 years and upwards (no category restrictions need apply)

Sub-Junior from the day she reaches 14 years and throughout the full calendar year in which she reaches
18 years

Junior from 1 January in the calendar year she reaches 19 years and throughout the full calendar year
in which she reaches 23 years

Master I from 1 January in the calendar year she reaches 40 years and throughout the full calendar year
in which she reaches 49 years.

Master II from 1 January in the calendar year she reaches 50 years and throughout the full calendar year
in which she reaches 59 years.

Master III from 1 January in the calendar year she reaches 60 years and throughout the full calendar year
in which she reaches 69 years

Master IV from 1 January in the calendar year she reaches 70 years and upwards
 
Weight Classes:
Men
 Sub-junior & junior only up to 53.00kg
Weight Class Description

59kg Up to 59.00Kg

66kg 59.01kg to 66.00kg

72kg 66.01kg to 74.00kg

83kg 74.01kg to 83.00kg

93kg 83.01kg to 93.00kg

105kg 93.01kg to 105.00kg

120kg 105.01kg to 120.00kg

120kg above 120.01 kg up to unlimited

Women
 Sub-junior & junior up to 43.00kg
Weight Class Description
47kg Up to 47.00kg

52kg 47.01kg to 52.00kg

57kg 52.01kg to 57.00kg

63kg 57.01kg to 63.00kg

72kg 63.01kg to 72.00kg

84kg 72.01kg to 84.00kg

84kg above 84.01kg up to unlimited

 
Failure Cards / Paddles
 After the lights have been activated and appeared, the referee will raise a card, paddle, or activate a light system
to make known the reason/s why the lift has been failed.
 
Referees numbered card system - reason for failure.
Colour of the cards:
 Failure no. 1 = red card
 Failure no. 2 = blue card
 Failure no. 3 = yellow card
 
SQUAT
1. (RED CARD)
 Failure to bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the
top of the knees.
2. (BLUE CARD)
 Failure to assume an upright position with the knees locked at the commencement and at the completion of
the lift.
3. (YELLOW CARD)
 Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is
permitted.
 Failure to observe the Chief Referees signals at the commencement or completion of the lift.
 Double bouncing or more than one recovery attempt at the bottom of the lift or any downward movement
during the ascent.
 Contact with bar or lifter by the spotters/loaders between the Chief referees’ signals, in order to make the lift
easier.
 Contact of elbows or upper arms with the legs, which has supported and been of aid to the lifter. Slight contact
that is of no aid may be ignored.
 Any dropping or dumping of the bar after completion of the lift.
 Failure to comply with any of the requirements contained in the general description of the lift, which precedes
this list of disqualification.
BENCH PRESS
1. (RED CARD)
 Bar is not lowered to chest or abdominal area i.e. not reaching the chest or abdominal area, or is touching the
belt.
2. (BLUE CARD)
 Any downward movement of the whole of the bar in the course of being pressed out.
 Failure to press the bar to straight arm’s length elbows locked at the completion of the lift.
3. (YELLOW CARD)
 Heaving, or sinking the bar after it has been motionless on the chest or abdominal area, in such a way as to aid
the lifter.
 Failure to observe the Chief Referees signals at the commencement, during or completion of the lift.
 Any change in the selected lifting position during the lift proper, i.e. any raising movement of the head,
shoulders or buttocks from their original points of contact with the bench, or lateral movement of the hands
on the bar.
 Contact with the bar or the lifter by the spotters/ loaders between the Chief Referees signals, in order to make
the lift easier.
 Any contact of the lifter’s feet with the bench or its supports.
 Deliberate contact between the bar and the bar rest supports during the lift in order to make the lift easier.
 Failure to comply with any of the requirements contained in the general description of the lift, which precedes
this list of disqualification.
DEADLIFT
1. (RED CARD)
 Failure to lock the knees straight at the completion of the lift.
 Failure to stand erect with the shoulders back.
2. (BLUE CARD)
 Any downward movement of the bar before it reaches the final position. If the bar settles as the shoulders
come back this should not be reason to disqualify the lift.
 Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thighs but is not
supported, this is not reason for disqualification.
3. (YELLOW CARD)
 Lowering the bar before receiving the Chief Referees signal.
 Allowing the bar to return to the platform without maintaining control with both hands, i.e. releasing the bar
from the palms of the hand.
 Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is
permitted. Foot movement after the command “Down” will not be cause for failure.
 Failure to comply with any of the requirements contained in the general description of the lift, which
precedes this list of disqualification.
 
CAUSES OF DISQUALIFICATION OF LIFT
SQUAT
 Failure to observe the Chief Referee’s signals at the commencement or completion of a lift.
 Double bouncing at the bottom of the lift, or any downward movement during the ascent.
 Failure to assume an upright position with the knees locked at the commencement or completion of the lift.
 Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is
permitted.
 Failure to bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the
top of the knees, as in the diagram.
 Contact with the bar or the lifter by the spotter/loaders between the Chief Referee’s signals in order to make
the lift easier.
 Contact of the elbows or upper arms with the legs. Slight contact is permitted if there is no supporting that
might aid the lifter.
 Any dropping or dumping of the bar after completion of the lift.
 Failure to comply with any of the items outlined under Rules of Performance for the squat.
BENCH PRESS
 Failure to observe the Chief Referee’s signals at the commencement, during or completion of the lift.
 Any change in the elected lifting position during the lift proper i.e. any raising movement of the head,
shoulders, or buttocks, from the bench, or lateral movement of hands on the bar.
 Heaving, or sinking the bar into the chest or abdominal area after it is motionless in such a way as to make the
lift easier.
 Any downward movement of the whole of the bar in the course of being pressed out.
 Bar is not lowered to chest or abdominal area i.e. not reaching the chest or abdominal area, or the bar is
touching the belt.
 Failure to press the bar to straight arms’ length elbows locked at the completion of the lift.
 Contact with the bar or the lifter by the spotter/loaders between the Chief Referee’s signals, in order to make
the lift easier.
 Any contact of the lifter’s feet with the bench or its supports.
 Deliberate contact between the bar and the bar rests support.
 Failure to comply with any of the items outlined under the Rules of Performance.
 
DEADLIFT
 Any downward movement of the bar before it reaches the final position.
 Failure to stand erect with the shoulders back.
 Failure to lock the knees straight at the completion of the lift.
 Supporting the bar on the thighs during the performance of the lift. If the bar edges up the thigh but is not
supported this is not reason for disqualification. The lifter should benefit in all decisions of doubt made by the
referee.
 Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is
permitted. Foot movement after the command “Down” will not be cause for failure.
 Lowering the bar before receiving the Chief Referee’s signal.
 Allowing the bar to return to the platform without maintaining control with both hands, i.e., releasing the bar
from the palms of the hand.
 Failure to comply with any of the items outlined under Rules of Performance .
Unwritten Best Practices
 Never step over the bar or walk under barbell.
 Never argue with referee(s).
 Always be attentive to announcements and stay nearby to venue.
 Bring your own necessary equipment (Personal attire), chalk powder & food/drinks/ORS/Supplements (Which
do not fall under WADA/NADA List or avoid doping substances at venue).
 Never use or drop syringes/blister of capsule or tablets/vials & ampoules.
 Always carry your own first-aid kit for nationals or lower competitions.
 In-case of doubt always consult a senior referee humbly.
 Always have IPF point calculator application/formula handy.
 Powerlifting is a team sport; help other so you also get helped.
 
 
 5. Personal Attire/Supportive Suits (CLASSIC/EQUIPPED)
NON-SUPPORTIVE SUITS (VEST/LOOSE COSTUME/SINGLET)
 The non-supportive lifting suit must conform to the following specifications:
 The suit shall be one-piece and form fitting without any looseness when worn.
 The suit must be constructed entirely of fabric or a synthetic textile material, such that no support is given to
the lifter by the suit in the execution of any lift.
 The suit’s material shall be of a single thickness, other than a second thickness of material of up to 12 cm x
24cm allowed in the area of crotch.
 There must be legs to the suit, extending a minimum of 3 cm and a maximum of 25 cm, from the top of the
crotch down the inside of the leg, as measured when worn by the lifter in a standing position.
 The suit may bear the logos or emblems:
 of the approved manufacturer of the suit
 of the lifter’s nation
 of the lifter’s name
 as per rule “Sponsor’s Logos”
 in national and lower level contests only, of the lifter’s club or individual sponsor, where that logo or
emblem has not otherwise been approved by the IPF.
 A Female lifter is not allowed to use knee wraps or knee sleeves over a full body suit in Equipped or Classic
Competitions
 
T-Shirt
 The shirt must be constructed entirely of fabric or a synthetic textile and shall not consist, in whole or part, of
any rubberized or similar stretch material, nor have any reinforced seams or pockets, buttons, zippers or other
than around neck collar.
 The t-shirt must have sleeves. Those sleeves must terminate below the lifter’s deltoid and must not extend
onto or below the lifter’s elbow. The sleeves may not be pushed or rolled up onto the deltoid when the lifter is
competing.
 The t-shirt may be plain i.e. of a single/Multi colour and with no logos or emblems, or may bear the logo or
emblem
 of the lifter’s nation
 of the lifter’s name
 of the lifter’s IPF region
 of the event in which the lifter is competing
 as per the rule “Sponsor’s Logos”
 In national and lower level contests only, the lifter’s club or individual sponsor, where that logo or emblem
has not otherwise been approved by the IPF
 
Briefs
 A standard commercial “athletic supporter” or standard commercial briefs (not boxer shorts) of any mixture of
cotton, nylon or polyester shall be worn under the lifting suit. Women may also wear a commercial or sports
bra.
 Swimming trunks or any garment consisting of rubberized or similar stretch material except in the waistband,
shall not be worn under the lifting costume.
 Any supportive undergarment is not legal for use in IPF competition.
Socks
 They may be of any colour or colours and may have manufacturer’s logos.
They shall not be of such length on the leg that they come into contact with the knee sleeves.
 Full length leg stockings, tights or hose are strictly forbidden.
 Shin length socks must be worn to cover and protect the shins while performing the deadlift.
 
Shoes/Boots
 Shoes shall be taken to include only indoor sports shoes/sports boots; Weightlifting/Powerlifting boots or
Deadlift
 Slippers. The above is referring to indoor sports e.g. wrestling/basketball. Hiking boots do not fall into this
category
 No part of the underside shall be higher than 5cm.
 The underside must be flat i.e. no projections, irregularities, or a doctoring from the standard design.
 Loose inner soles that are not part of the manufactured shoe shall be limited to one-centimetre thickness.
 Socks with a rubber outside sole lining are not allowed in disciplines - Squat/Bench Press/Deadlift.
 
Belt
 Width of belt maximum 10 cm.
 Thickness of belt maximum 13 mm along the main length.
 Inside width of buckle maximum 11 cm.
 Outside width of buckle maximum 13 cm.
 Tongue loop maximum width 5 cm.
 Distance between end of belt and far end of tongue loop maximum 25 cm
 
Wraps (Classic)
 Wrist wraps as featured on the IPF Approved list may be worn.
 Standard commercial sweatbands may be worn, not exceeding 12 cm in width. A combination of wrist wraps
and sweatbands is not allowed.
 A wrist covering shall not extend beyond 10 cm above and 2 cm below the centre of the wrist joint, and shall
not exceed a width of 12 cm.
 Female Muslim lifter may wear Hijab (head scarf) while lifting.
 
Knee Sleeves
 The sleeves must be constructed entirely of a single ply of neoprene, or predominantly of a single ply of
neoprene plus a non-supportive single layer of fabric over the neoprene. There may be stitched seams of the
fabric and/or of the fabric onto the neoprene. The entire construction of the sleeves may not be such as to
provide any appreciable support or rebound to the lifter’s knees;
 Knee sleeves shall be of a maximum thickness of 7 mm and a maximum length of 30 cm;
 Knee sleeves shall not have any additional strapping, Velcro, drawstrings, padding or similar supportive devices
in or on them. Knee sleeves must be continuous cylinders, without holes in the neoprene or in any covering
material;
 When worn by the lifter in competition, knee sleeves must not be in contact with the lifter’s suit or socks and
must be centred over the knee joint.
 
Thumbs
 Two layers of medical tape may be worn around the thumbs.
 
SQUAT/DEADLIFT SUIT
 The suit’s material shall be of a single thickness.
 There must be legs to the suit, extending a minimum of 3cm and a maximum of 15 cm, from the top of the
crutch down the inside of the leg, as measured when worn by the lifter in a standing position.
 Any alteration to the costume which exceeds the established widths, lengths or thickness imperviously stated
shall make the suit illegal for competition.
 Although alterations/pleats to form a tightening of the suits and supportive shirts do not make them illegal,
these must be made on the original seams. Non-factory alterations to tighten suits and shirts are not illegal
when done in the form of pleats. However, the pleats must be made only on the manufacturer’s original
seams. These pleats must be made on the inside of the suit or shirt. Any alterations made on areas other than
the manufacturer’s seams are illegal. Pleats may not be sewn back onto the body of the garment.
 Where a tightening has been made in the shoulder straps and the excess material is longer than 3cm’s, this
must then be turned inside the suit and not sewn back onto the straps. No more than 3 cm length may
protrude outside the suit.
 The suit may bear the logos or emblems
 of the approved manufacturer of the suit
 of the lifter’s nation
 of the lifter’s name
 as per the rule “Sponsor’s Logos”
 In national and lower level contests only, of the lifter’s club or individual sponsor, where that logo or
emblem has not otherwise been approved by the IPF.
 
BENCH SHIRT
 The shirt must be constructed entirely of fabric or a synthetic textile and shall not consist, in whole or part, of
any rubberized on similar stretch material, nor have any reinforced seams or pockets, buttons, zippers or other
than a round neck collar
 The shirt must have sleeves. Those sleeves must terminate below the lifter’s deltoid and must not extend onto
or below the lifter’s elbow. The sleeves may not be pushed or rolled up onto the deltoid when the lifter is
competing.
 The shirt may be plain i.e. of a single color and with no logos or emblems, or may bear the logo or emblem
 of the lifter’s nation
 of the lifter’s name
 of the event in which the lifter is competing
 as per the rule “Sponsors Logos”
 In national and lower level contests only, the lifter’s club or individual sponsor, where that logo or
emblem has not otherwise been approved by the IPF.
 Any manipulation or doctoring of the supportive shirt from the original design as supplied by the manufacturer
and approved by The Technical Committee will render the shirt illegal for use in competition. The material
must cover the whole of the deltoid area as arrowed 2.
6. Developing a Workout Plan
Resistance training Program Design Variable
 Need Analysis
 Exercise Selection
 Training Frequency
 Exercise Order
 Volume
 Rest Period
 
The General Adaptation Syndrome
In the 1930s, Hans Selye first described the General Adaptation Syndrome (GAS) as the predictable way in which the
body restores itself to balance, or homeostasis, in response to stress. The GAS offers important applications for
designing effective sports training programs.
 
While Selye focused on how hormones dealt with non-athletic stress, Russian sports training theorists in the 1960s
used his ideas to explain how an athlete’s performance improved with the correct application of training stresses.
GAS theory also offered a physiological rationale as to why adequate recovery was as essential part of the athlete’s
training program. Around the same time exercise physiologists began exploring adaptations taking place due to
different forms of training stresses.
The General Adaptation Syndrome has three distinct stages:

 
General adaptation syndrome theory has important applications for sports training.
 
1. The purpose of training is to cause the body to adapt to sport-specific stressors. Training should (a) strengthen
physiological systems, (b) mobilize the correct energy systems and fuel supplies, and (c) repair damaged cells.
2. Train each athlete according to their current level of physiological functioning. The athlete's training age and
biological age will impact the amount of tolerable training stress.
3. Use a training stress that produces a recoverable level of fatigue within a reasonable amount of time. The
optimal training program stimulates adaptations by causing a recoverable level of fatigue to the cells and organ
systems. After each bout of training the athlete should feel fatigued to some degree, but not so exhausted that
homeostasis is disturbed to the point of overtraining.
4. Always incorporate the recovery time as a recognizable part of the athlete’s training program.  Once the
structural and enzyme protein adaptations have occurred the body will be at a higher physiological level of
functioning.
 
Principles of Sports Conditioning
 Specificity
The principle of specificity states that sports training should be relevant and appropriate to the sport for which the
individual is training in order to produce the desired effect.
 
 Adaptation
Over time the body becomes accustomed to exercising at a given level. This adaptation results in improved
efficiency, less effort and less muscle breakdown at that level. This is why you need to change the stimulus via higher
intensity or longer duration in order to continue improvements. The same holds true for adapting to lesser amounts
of exercise.
 
 Progression
As your fitness level improves, your training should become more difficult and the workload greater.
 
 Overload
In order to improve your fitness, you need to increase the stress or load the muscles are exposed to.
 
 Individuality
Everyone is unique, so training must be adapted to each individual.
 
 Recovery
Body cannot recover itself in absence of rest & recovery.
 
 Reversibility
If we don't perform certain exercise very often, we tend to lose ability to successfully execute to our optimum
potential.
 
 
 7. Introduction to Periodization for Powerlifting
 
Why Periodization?
Coaches felt a need to manage the training stimulus in order to maximize the desired neuro-muscular adaptation
and avoid excessive accumulation of fatigue. By constructing a periodical blueprint based around important
competitions. This helped lifters & coach to schedule when specific qualities to be developed & when fatigue needs
to be minimized.
 
Organization of Training
Training Session - Single unit of training
Microcycle - Group of training sessions. One week duration
Mesocycle - Group of microcycles. Usually lasting 4 to 12 weeks.
Phase - Specific portion of season. Usually, divided in to preparatory & competitive
Macrocycle - Entire time period of planning.
 

Types of Macrocycles:
1. Lasting 12 Weeks.
2. Annual (Lasting one year)
3. Quadrennial ( Lasts for 4 years)
 
Power is a time derivative of work
By definition, power is rate at which work is done.
Power = Work/Time Also, Power = Force. Velocity
 
Special Strength Training for Weightlifting/Powerlifting
In sports where success is decided in split seconds and where victory hinges on speed of movement, power of
muscular effort and one's endurance for hard work, bodybuilding is not effective. In addition, the excess
hypertrophy of muscles and specific mechanisms involved in the central neural-control of the muscle contractile
function and energy acquisition developed in bodybuilding is very different from requirement needed in sports.
Bodybuilding can actually slow down the progress of sports mastery.
 
The increase in speed (Power Production) is provided by the means of increase in athlete's motor system work
capacity. This is achieved by,
 1. Increasing the capacity of the energy producing systems of the body.
2. Perfection of an athlete's skills to effectively realize his power & motor potential in competition.

Parameters of training effects are as below,

Maximal strength - characterizes the greatest magnitude of effort which the athlete can display when there is
unlimited time. Maximal strength is most need when the movement is executed with great external resistance. This
determines how great the maximum working effort will be “ Fmax “.
High-speed strength - is displayed in high-speed movements involving small external resistance.
Explosive strength - is characterizes by the athlete’s ability to display powerful efforts in the shortest amount of time.
Explosive strength is determined by the relation of Fmax / tmax.
Starting strength - characterizes the ability of athlete to produce rapid increase in external force at the beginning of
the muscle tension produced by muscles. It is measured by the tangent to the curve F /t.
Reactive ability - characterizes the specific quality of nervous-muscle system to display a powerful explosive
effort immediately after sharp mechanical stretching of muscles by an external force. This regime is characterized
by the fast switching of the muscles from eccentric work to concentric producing a maximal dynamic load at this
moment. An example of this would be the take-off in jumping.
Local muscular endurance - is a characterized by the ability of separate groups of muscles and physiological systems
of the body to ensure the motor activity while displaying the necessary level of efforts for a long period of time and
with no decrease in their working effect.
Maximal anaerobic power - is the ability of the body to effectively execute the short-term (10-15 sec) work at
maximum (utmost) capacity in cyclic or repeated regimes.

The Most Common Types of Periodization used are:

 Linear Periodization
 Non-Linear Periodization
 Block Periodization
 Concurrent Periodization
 Conjugate Periodization

Planning W.r.t to Relative Intensity

EPLEY FORMULA FOR OPEN SETS
 
1RM = (Weight Lifted X Reps X 0.033) + Weight Lifted
 
Relative Intensity = Working Intensity (% of Actual 1 RM or Epley Max)/(Percentage of Rep Max Chart)
 
Gregory Haff’s REP-MAX Chart
Reps Intensity

1 100

2 95

3 93

4 90

5 87

6 85

7 83

8 80

9 77

10 75
 
Prelipin's Chart
% of 1RM No. of Reps perOptimal Reps inTotal Range
Set Total Workout

55-65 3-6 24 18-30

70-80 3-6 18 12-24

80-90 2-4 15 10-20

90+ 1-2 4 10
 
Percentage of Relative Intensity = Actual percentage 1 RM / Percentage of Rep Max Chart w.r.t number of reps per
set

EXAMPLE:
Lift 1: (Accordingly, coaches have to design similar cycles for remaining 2 Lifts as Well)

Rep Max
Chart Relative
Actual % of Intensity Intensity Total
  1RM Reps Sets % % Reps  
WEEK 1 70.00 6.00 4.00 85.00 82.30 24.00  
WEEK 2 73.95 5.00 4.00 87.00 85.00 20.00  
WEEK 3 78.30 4.00 4.00 90.00 87.00 16.00  
WEEK 4 55.25 6.00 2.00 85.00 65.00 12.00 Recovery Week
WEEK 5 80.00 4.00 5.00 90.00 88.88 20.00  
WEEK 6 83.70 3.00 5.00 93.00 90.00 15.00  
WEEK 7 87.40 2.00 5.00 95.00 92.00 10.00  
WEEK 8 67.50 4.00 2.00 90.00 75.00 8.00 Recovery Week
WEEK 9 90.00 2.00 5.00 95.00 94.73 10.00  
WEEK 10 95.00 1.00 3.00 100.00 95.00 3.00  
WEEK 11 95.00 1.00 2.00 100.00 95.00 2.00  
WEEK 12 Complete Rest/Active rest
Total           140  
WEEK 13 Competition/1RM Test
 8. ACCESSORIES
The powerlifts unto themselves offer a lot to be gained in the long term with proper planning and progressive
overload, though when trained in isolation they can leave some stones unturned when it comes to long term
development, muscular balance and general muscularity.

From a movement quality standpoint, accessory exercises will help to iron out the natural imbalances a powerlifting
program will create as well as maintain joint/tendon health. This could be pulling muscles (upper back) that are not
strong compared to the pressing muscles in the shoulders (chest, shoulders, etc), or strengthening the abs relative to
the back. The idea behind this is preventing nagging injuries from developing in the long run is easier to do if you are
proactive about it. From this point of view, I believe every powerlifter should be doing some form of “injury
prevention” type accessory work.

Selection parameters of accessory exercises

 Change of Stimulus while maintaining specificity ratio above 90%.
 Testing the strength of particular muscle Group.
 Corrective & rehab exercises.
9. References & Courtesy 
 IPF Technical Rule Book - 2019 (English Version)
 Powerlifting - Foundations & Methods - B Sheiko
 Essentials of Strength Training & Conditioning - Haff & Triplett
 Block Periodization - Vladimir Issurin
 Supertraining - Mel Siff & Y. Verkhoshansky
 Science & Practice of Strength - Vladimir Zatsiorsky, William Kraemer
 Special Strength Training Manual for Coaches - Yuri Verkhoshansky
 What we need is Speed - Henk Kraaijenhof
 Book of Methods - Louie Simmons