Training

Powerlifters don’t forget their squats, benches, or deadlifts—but many quietly forget their abs. That’s a mistake. Strong abdominals are not about chasing a six-pack or summer aesthetics. For powerlifters, the abs are the foundation of bracing, spinal stability, force transfer, and lower-back longevity. The good news? You don’t need endless crunches or circus tricks. A small amount of intelligent ab training goes a long way.

“Muscle confusion” sounds cool in a commercial. New exercises every day. Shocking the body. Keeping your muscles “guessing.” For powerlifters, though, that mindset can quietly reduce progress.

Every powerlifter knows the feeling. You walk up to the bar, chalk in your hands, and your brain politely whispers, “Hey… maybe today isn’t a deadlift day.” But skipping deadlift day because you don’t feel like deadlifting? That’s not how progress works.

Arm training for powerlifters isn’t about size or aesthetics. It’s about moving more weight with better joint health and fewer sticking points. The goal is simple: build triceps that finish heavy presses and elbows that stay healthy under volume.

The Sheiko Pyramid is one of the simplest and most effective ways to understand how real powerlifting strength is built. Boris Sheiko coached hundreds of elite lifters using this model, and although the exact programs vary, the underlying structure applies to every powerlifter who wants stronger squats, benches, and deadlifts.

SBD days (squat, bench, deadlift) are an excellent way to increase frequency of the powerlifts, practice good form and learn how to lift heavy while fatigued. It also simulates the meet as you have to perform nine heavy singles, 3 for each powerlift. 

Want a stronger squat, more stable deadlift and bench setup, or better platform power? Stop skipping squat and leg day. For powerlifters, the lower body is the engine of every big lift. Training legs consistently builds force production, improves bracing, supports hip and knee health, and helps you hit depth with confidence under heavy weight.

Building real power isn’t accidental. It’s the result of understanding the core principles of resistance training and applying them consistently over months and years. Sports science, strength research, and decades of lifter experience all point to a handful of key training variables that drive long-term progress towards building strength.

Quad strength is one of the biggest contributors to squat performance, stability, and long-term progress. If your quads lag behind your posterior chain, you’ll see it immediately under the bar: pitching forward, shaky bottom positions, or slow grindy lockouts.

Every holiday season, more powerlifters stress about missed sessions than actually lose strength from them. Holiday training often feels chaotic because travel, family time, big meals, unusual schedules, and even time zone changes can throw off your normal squat, bench, and deadlift routine. Gyms may be closed or unfamiliar, and before you know it, you start worrying that your total is slipping away. It isn't.