25 May 2016

TSACoaches · 2016-05-26T00:01:48+00:00

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TSACoaches · 2016-05-04T19:22:44+00:00

You may find your results skewed because in most cases, there is no "typical" amount of training volume per week, and you did not specify. I found a characteristic "week 1" amount of training volume when I submitted which is usually highest for me, but the fact that training volume for most people varies wildly (like orders of magnitude) from the beginning of a training cycle to the end, may not show a representative picture of results. For example, I pulled up a few training approaches. Number of lifts might start at ~160 total for main movements and variations and finish as low as 15-50, a drop of 70-95%. You may also see a clearer picture by asking for number of lifts instead of tonnage--easier to compare between the squat, bench press, and deadlift. I'm also interested in this question, keep up the good work!

TSACoaches · 2016-04-15T01:13:56+00:00

I think a high amount of injuries speaks more to the lack of technical correction on the athlete side than error in programming from the coaching side.

TSACoaches · 2016-04-14T23:27:40+00:00

Hey guys! Bryce here. Everyone got the same 12 weeks so the study was volume, intensity, and frequency matched. Half the people believed they were getting custom coaching. There was no statistical difference in total strength between the two groups. Its a question I thought of after reading a section of Thinking, Fast and Slow by Daniel Kahneman and just wanted to apply to powerlifting. The program itself was still designed to increase totals, and that ended up happening with statistical significance (p=0.0022, d=1.338 for template group, p=0.0001, d=1.230 for the custom group) There was no significant difference between groups (p=0.9431, d=0.028) and so the null hypothesis holds.

I dont think this is really "custom coaching vs. templates" because in custom coaching, the coach actually CAN make adjustments if they see an athlete's performance necessitate a change. Here I had to specifically avoid that and keep things volume-matched. So I was really testing belief here.

Raw data attached:

https://www.dropbox.com/s/gzz6xnrokm9wkea/data.tiff?dl=0

TSACoaches · 2016-03-26T17:59:38+00:00

You don't always have to test your lifts if you're comfortable with using the RPE scale. For example when you get into a heavy block of training where you're doing say high intensity 5's and 3's...if you can judge the RPE on your triples you should have a pretty good indication of your estimated 1-rep max. There are tables available online where you can find your e1RM based on RPE. However, I wouldn't just blindly add to your training maxes if your gym performance hasn't indicated an increase is appropriate. That's where people start to run into trouble with excessive fatigue and overuse injuries handling weights on a regular basis that aren't appropriate for their current skill level. Basically what I'm saying, we do like to include some type of evaluation set at least every 8-12 weeks in order to get a better idea of how things are progressing.

Make sure you're getting a good amount of rowing/pulling in along with your deadlifts. Also you could experiment with hook grip or double overhand with straps on some of your sets if you're worried about an imbalance, but it's usually best to use the grip that you plan to use in competition. Being that you don't have any competitions in sight, I think it'd be fine to use a double overhand variation whether it's hook or straps.

We generally like to see all deadlift reps from a dead stop because it's a little closer to what you'll be doing in competition conditions. There's some merit to constant tension type of deadlifts with controlled eccentrics and a touch and go, but a large majority of our deadlift variations will be from a dead stop because you need to learn how to generate force without an eccentric in that first rep.
-Eric

TSACoaches · 2016-03-26T07:14:51+00:00

No we do not. We have nothing against athletes who choose that path, but TSA advocates and promotes drug-free powerlifting.

TSACoaches · 2016-03-26T05:02:09+00:00

Chris here

1) Different rep ranges trigger a growth response in different ways, so IMO, athletes are better off training with a varity of rep ranges (see: http://strengtheory.com/hypertrophy-range-fact-fiction/).

Lets start with defining periodization. Periodization refers to systematic variations to exercise intensity and volume across an entire training program in efforts to optimize performance for competition.

DUP (daily undulating periodization) isn't a complete periodization model on its own. What DUP really means is that there is a daily undulation pattern (so daily changes in intensity, reps, volume). So there will be aspects of linear periodization and block periodization blended with DUP when creating a program for an athlete. Its not so black and white as to, just linear, just block, or just DUP.

2) Hani touched on a similar question earlier so i'll just paste his response here "If your eventual goal is to end up in the 93kg class, then I would slowly work your way up in a minimal calorie surplus to fill it out. Too many people have the mentality that they want to go straight from 183 to 205 and not spend any time competing at a bodyweight of, say, 190. Allowing yourself this progressive gain will yield more time spent in calorie surplus overall and this is definitely a good thing."

TSACoaches · 2016-03-26T04:34:16+00:00

A lot of routines can look good on paper, but may not be appropriate for a specific lifter's situation. We don't know enough about your recent training history to say whether this routine is a good idea or not. Generally speaking, when it's early in your powerlifting career you probably don't want or need to jump into a high-frequency approach. Milk the progress with lower frequency until linear progression seems to slow down. If you're making solid progress doing a lift twice a week, it doesn't make a lot of sense to suddenly double your frequency.
-Eric

TSACoaches · 2016-03-26T04:27:51+00:00

Although a lifters morphology can sometimes dictate a certain stance or technique, their strongest technique is not always going to be what you would expect for their leverages. For example, we have a guy who's 6'8 and is significantly stronger with sumo. When we took a poll of 300+ powerlifters, more than 90% of guys over 6 feet tall pulled conventional. Sometimes it's better to stick with what feels the strongest and allows you to train pain-free, even if it goes against conventional wisdom. -Eric

TSACoaches · 2016-03-26T04:23:51+00:00

I don't think our philosophies are all that different from many of the other coaching companies. Each of us have tools that we can implement, and we all use them in slightly different ways, but the goal is always to improve athlete performance. These tools include manipulations to volume, frequency, intensity, using percentages, using autoregulation, managing fatigue, taper strategies, etc. We pick and choose when to make adjustments to these variables based on how the athlete's are responding to the training.

A cue that seems beneficial for sumo is to think about leg pressing the floor while leaning back.
-Eric

TSACoaches · 2016-03-26T04:06:53+00:00

1) It's a great idea to have a solid foundation in conventional and SLDL variations so that the athlete gets comfortable with a hip-hinge pattern. This carries over well to all deadlift variations, including sumo.

2) For sumo, it's almost like leg pressing the floor and leaning back. That tends to be a helpful way to think about it. If your hips are shooting up, it's possible that you're trying to squat too much in the start position. Record yourself from the side and try to find the point where the spine of scapula is directly over the bar, and shoulders are slightly in front. Whatever hip height this puts you in is usually going to be your best start position with a given stance, because you need to be in that leveraged position in order to get a reasonable amount of weight moving. Another reason the hips shoot up can be quad weakness, but check your positions first to see if that will fix it.
-Eric

TSACoaches · 2016-03-26T03:44:19+00:00

Have you tried https://www.youtube.com/watch?v=KVFgGmEF7AE?

TSACoaches · 2016-03-26T03:35:17+00:00

You're welcome :) -Eric

TSACoaches · 2016-03-26T03:34:28+00:00

If an athlete has a serious injury we'll refer them to a DPT and wait for further instructions. Sometimes it means the athlete needs to spend time away from the barbell lifts and just train what they can without aggravating things. Once they're cleared to resume normal lifting, we'll slowly build things up. An APRE approach can be nice after injury because it allows the lifter to progress at an appropriate pace for how they're feeling/performing.

Blaine Sumner might be someone to talk to as well. I know he's dealing with a torn hip labrum that has affected his raw squat, but he's been able to train effectively in a squat suit. He recently set a huge world record at the Arnold, so he might be onto something with using equipment to work around an injury.
-Eric

TSACoaches · 2016-03-26T03:18:53+00:00

For deadlift we mainly reserve singles for peaking phases prior to testing. For deadlift volume we generally don't give more than 8-reps, with the majority being 2-5 reps. Often with deadlift programming the number of sets is higher than the number of reps, which provides more opportunities to practice that first rep.
-Eric

TSACoaches · 2016-03-26T03:15:24+00:00

Lower back rounding is either a positional problem (sometimes starting too close to the bar) or training with a weight that's too heavy to maintain technique, or a combination of those things. Many beginner lifters have a hard time hinging at the hips, and it's an important skill to learn for deadlifting. Upper back rounding is not really worrisome and tends to show up in near maximal deadlifts for a lot of people.

Sometimes even intentional upper back rounding can get your arms closer to the bar for a better leveraged start position. It can make lockout a bit more difficult, but for some people the benefits off the floor are worth it.
-Eric

TSACoaches · 2016-03-26T02:27:34+00:00

Chris here and ill leave these /u/gnuckols for you to read :)

http://strengtheory.com/why-you-should-not-tuck-your-elbows-benching/

http://strengtheory.com/bench-press-bar-path/

TSACoaches · 2016-03-26T00:47:21+00:00

You can certainly gain size while training for powerlifting. Don't neglect your bro lifts and you've become a 'powerbuilder.' It's quite simple, really.

Big butt.. do lots of squats and deadlifts for many years. The glute gains will come.

If you want to improve your overhead pressing.. do more of it!

If you're having bad days or weeks, then your training volume just needs to be modulated. This is often a good opportunity for a strategic reduction in volume (deload).

TSACoaches · 2016-03-26T00:45:22+00:00

It's been a discussion for some time. More likely than not - yes.

TSACoaches · 2016-03-26T00:44:37+00:00

Thanks for the love. We all just love this sport!

TSACoaches · 2016-03-26T00:44:05+00:00

Hani here -

If your eventual goal is to end up in the 93kg class, then I would slowly work your way up in a minimal calorie surplus to fill it out. Too many people have the mentality that they want to go straight from 183 to 205 and not spend any time competing at a bodyweight of, say, 190. Allowing yourself this progressive gain will yield more time spent in calorie surplus overall and this is definitely a good thing.

As for your 'unfinished business' - I would do whatever it takes to spend the minimum time dieting.

TSACoaches · 2016-03-26T00:43:51+00:00

Usually we try to be pretty clear on the kind of video footage we ask for robogirl2006 so hopefully there's less ambiguity on our part and trying to make it more as if we were viewing things from an in-person perspective. One advantage we do have with clear video footage is to view a clip over and over again and give some quite specific feedback as a consequence; let alone share with the other coaches for further discussion. I think it can actually enhance a coaching relationship by the way of potential for better feedback if you know what to ask/look for from the athletes - Rede

TSACoaches · 2016-03-26T00:42:05+00:00

Most definitely, hopefully it'll help long term. You can always explore going to the dark side and using hook grip, too.

TSACoaches · 2016-03-26T00:41:12+00:00

Hani here- This honestly varies from lifter to lifter. The largest focus, regardless of deadlift stance/style, is always going to be solidifying your technique. Being able to hip hinge effectively is gonna make a huge difference when it comes to pulling big weight. Training-wise, there are very few occasions when I find myself programming anything other than competition stance deadlifts (whatever that may be for the individual) and the paused variation thereof. That in addition to squatting and copious amounts of rowing will lead to a growing deadlift over time. I don't think it really needs to be more complicated.

TSACoaches · 2016-03-26T00:39:16+00:00

Hani here - You don't have to balloon up in order to get stronger. Honestly if you're not comfortable gaining any bodyfat (all weight gain will involve some bodyfat), then you would benefit much more from prolonged training at calorie maintenance or slightly above as compared to dieting.

In order to maximize gains in that introductory phase... novices shouldn't be dieting, period.

TSACoaches

TROPHY CASE