Editing Powerlifting (section)

=== Weight training ===
Powerlifters practice [[weight training]] to improve performance in the three competitive lifts—the squat, bench press and deadlift. Weight training routines used in powerlifting are extremely varied. For example, some methods call for the use of many variations on the contest lifts, while others call for a more limited selection of exercises and an emphasis on mastering the contest lifts through repetition.<ref>{{cite web|url=http://www.marylandpowerlifting.com/page.asp?contentID=146 |title=Training Specificity for Powerlifters |website=Marylandpowerlifting.com |access-date=2014-02-22}}</ref> While many powerlifting routines invoke principles of [[sports science]], such as specific adaptation to imposed demand ([[SAID principle]]),<ref>{{cite web|url=http://www.powerliftingwatch.com/node/16205|title=The Seven Principles and You|work=powerliftingwatch.com}}</ref> there is some controversy around the scientific foundations of particular training methods, as exemplified by the debate over the merits of "speed work" using [[Velocity Based Training (VBT)|velocity based training]] or training to attain maximum acceleration of submaximal weights.<ref>{{cite web|url=http://www.jtsstrength.com/articles/2013/03/25/why-speed-work-doesnt-work/|title=Why Speed Work Doesn’t Work|website=Jtsstrength.com|date=25 March 2013}}</ref> Powerlifting training differs from [[bodybuilding]] and [[Olympic weightlifting|weightlifting]], with less focus on volume and [[hypertrophy]] than bodybuilding and less focus on [[Power training|power generation]] than weightlifting.<ref>{{Cite journal|last=Chiu|first=Loren|title=Powerlifting Versus Weightlifting for Athletic Performance|journal= Strength and Conditioning Journal|volume=29|issue=5|pages=55–57|doi=10.1519/00126548-200710000-00008|year=2007|doi-access=free}}</ref><ref>{{Cite journal|last1=Schoenfeld|first1=Brad J.|last2=Ratamess|first2=Nicholas A.|last3=Peterson|first3=Mark D.|last4=Contreras|first4=Bret|last5=Sonmez|first5=G. T.|last6=Alvar|first6=Brent A.|date=October 2014|title=Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men|journal= Journal of Strength and Conditioning Research|volume=28|issue=10|pages=2909–2918|doi=10.1519/JSC.0000000000000480|issn=1533-4287|pmid=24714538|s2cid=619257|doi-access=free}}</ref>

Common [[Strength training|set & rep schemes]] are based on a [[percentage]] of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set.<ref>{{Cite web|url=https://www.t-nation.com/training/22-proven-rep-schemes|title=22 Proven Rep Schemes|last=Thibaudeau|first=Christian|website=T-nation.com|date=16 June 2014|access-date=2016-04-13}}</ref>

Recent advances in the accessibility of reliable and affordable technology has seen a rise in the popularity of [[Velocity Based Training (VBT)|velocity based training]] as a method to autoregulate daily training loads based on bar speed as a marker of readiness and neural fatigue status.<ref>{{Cite journal|last=Nevin|first=Jonpaul|date=August 2019|title=Autoregulated Resistance Training: Does Velocity-Based Training Represent the Future?|url=https://dx.doi.org/10.1519/SSC.0000000000000471|journal=Strength & Conditioning Journal|language=en|volume=41|issue=4|pages=34–39|doi=10.1519/SSC.0000000000000471|s2cid=86816034|issn=1524-1602}}</ref> Research has shown this to be effective when used both generally or on an individualized basis,<ref>{{Cite journal|last1=Dorrell|first1=Harry F.|last2=Moore|first2=Joseph M.|last3=Gee|first3=Thomas I.|date=2020-06-09|title=Comparison of individual and group-based load-velocity profiling as a means to dictate training load over a 6-week strength and power intervention|url=http://dx.doi.org/10.1080/02640414.2020.1767338|journal=Journal of Sports Sciences|volume=38|issue=17|pages=2013–2020|doi=10.1080/02640414.2020.1767338|pmid=32516094|s2cid=219561461|issn=0264-0414}}</ref> and in some studies a superior programming methodology to percentage systems.<ref>{{Cite journal|last1=Orange|first1=Samuel T.|last2=Metcalfe|first2=James W.|last3=Robinson|first3=Ashley|last4=Applegarth|first4=Mark J.|last5=Liefeith|first5=Andreas|date=2020-04-01|title=Effects of In-Season Velocity- Versus Percentage-Based Training in Academy Rugby League Players|url=https://journals.humankinetics.com/view/journals/ijspp/15/4/article-p554.xml|journal=International Journal of Sports Physiology and Performance|volume=15|issue=4|pages=554–561|doi=10.1123/ijspp.2019-0058|pmid=31672928|s2cid=202250276|issn=1555-0265}}</ref><ref>{{Cite thesis|title=Analysis of Heart Rate Training Responses in Division I Collegiate Athletes|publisher=Illinois State University|first=Maria|last=Canino|year=2015 |doi=10.30707/etd2015.canino.m|doi-access=free}}</ref>

Accessory movements are used to complement the competition lifts. Common accessory movements in powerlifting include [[Bent-over row|bent over row]],<ref>{{Cite web |last=Dewar |first=Mike |date=2022-05-25 |title=Use the Bent-Over Row to Make Big Gains With Big Weights |url=https://barbend.com/bent-over-row/ |access-date=2024-08-25 |website=BarBend |language=en-US}}</ref> lunges,<ref>{{Cite journal |last1=Lee |first1=Jihoo |last2=Kim |first2=Jisu |date=2022-12-26 |title=Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women |journal=Physical Activity and Nutrition |volume=26 |issue=4 |pages=14–21 |doi=10.20463/pan.2022.0020 |issn=2733-7545 |pmc=9925109 |pmid=36775647}}</ref> good mornings,<ref>{{Cite web |last=Antonio Cortes |first=Alexander Juan |date=2013-01-21 |title=Good Mornings: Understanding a Great Exercise |url=https://www.elitefts.com/education/training/good-mornings-understanding-a-great-exercise/ |access-date=2024-08-25 |website=Elite FTS |language=en}}</ref> [[Pull-up (exercise)|pull ups]]<ref>{{Cite web |last= |first= |title=Pull Up Exercises for Powerlifting: What You Need to Know |url=https://magmafitness.com/blogs/magma-blog/pull-up-exercises-for-powerlifting-what-you-need-to-know |access-date=2024-08-25 |website=MAGMA Fitness |language=en}}</ref> and dips.<ref>{{Cite web |date=2023-04-21 |title=Will Dips Make You Stronger at Bench Press |url=https://www.fringesport.com/blogs/news/will-dips-make-you-stronger-at-bench-press |access-date=2024-08-25 |website=Fringe Sport |language=en}}</ref>