Your first phase in Powerlifting should be Technique oriented!
A new beginning can be very exciting. Starting a new adventure in powerlifting is an exciting prospect, filled with potential for growth and achievement. However, it's crucial to approach this journey with a mindful strategy rather than rushing headfirst into the pursuit of lifting heavy weights. For beginners, the temptation to start training to break world records right from the start is understandable, but it's essential to prioritize learning the basics and developing a solid understanding of the sport, whether that is technique or the rules.
When stepping into the world of powerlifting, your first goal should not be to lift the heaviest weights possible in the least possible time but rather to focus on mastering the techniques. Take the time to learn the fundamental movements, understand the mechanics involved, and adapt them to your advantage. This process of trial and error will help you discover what works best for you and what doesn't. If you don’t have the budget for a coach, find a friend who has some more experience than you, search the internet for videos, learn about new cues to use, find out which of those cues work and which do not, it’s a trial-and-error game. If you want to optimize your progress and avoid common mistakes, seeking guidance from a knowledgeable coach is a wise decision. An experienced coach can identify your individual flaws, correct your technique according to your unique proportions, and provide valuable insights to set you on the path to success. That way you can cover more ground faster and complete the first phase of learning technique and you can move faster in the exciting phase of getting stronger and bigger.
It's important to find a balance between refining your technique and continuously pushing forward. While aiming for perfection in every detail may hinder progress, achieving a respectable level of technical proficiency, muscular coordination and correct motor patterns will pave the way for long-term success, allowing you to cover more distance and lift heavier weights with greater efficiency as you advance. Instead of obsessing over every small detail and running in circles with no progress, strive to build a strong technical base that requires only minor adjustments as you progress.
As you begin your journey, a good rule of the thumb would be to spend a significant portion of your training time (around 70%) to focus on building a solid technical foundation, with the remaining 30% devoted to gradually increasing the weights.
Choosing the path of relentlessly adding weight to the bar without paying enough attention to technique may lead to disastrous consequences. It might seem that you are covering more ground than someone who spends their time to adjust himself to technique but in reality, that person is most probably going to surpass you at some point along the way because you will stagnate. On the other hand, by prioritizing proper technique, you lay the groundwork for sustained progress, ensuring that you'll be lifting heavier weights and excelling in the long run.
Neglecting proper technique will eventually lead to hitting a wall that you cannot break through. This may require you to take steps back, unlearn bad habits, and relearn proper techniques—essentially starting from scratch (you will most probably have to reduce the weights you are lifting). When you start running at the wall again, hopefully you will break through it and not break your face. By learning proper technique, the walls you will find will be less in numbers and thinner, meaning you will be able to go through them easier by using proper efficient technique and programming, allowing you to progress steadily with greater ease.
During your technique learning phase, consider combining it with a hypertrophy program to build muscle quality that you will need along the way and teach your body to move efficiently. Striking a balance between appropriate weights and technical improvement is crucial for overall growth.
Remember, powerlifting is more of a marathon than a sprint. It's about steadily progressing and fine-tuning your skills rather than rushing to lift heavier weights without regard for technique. Embrace the journey, and you'll experience remarkable improvements and achievements.
In conclusion, building a strong technical foundation is the key to a successful and fulfilling powerlifting journey. By prioritizing technique, you ensure long-term progress, reduce the risk of injuries, and unlock your true potential in the big 3.
A wide and strong technical base has the capacity to hold more weight in the long run.