As with all our strength sports orientation programs, the goal is to prepare new athletes for their first competition as quickly as possible. We take this approach because we believe that an athlete’s training motivation and commitment are significantly stronger after experiencing the competition environment firsthand. The difference between being an athlete and simply training to be one is in the mindset—this is a fundamental detail that shapes the process.

What to Expect from the 2-Week Powerlifting Orientation

This two-week orientation is designed to establish a foundation for powerlifting while assessing each athlete’s strength, movement patterns, and technical proficiency. While preparing for a first powerlifting competition can take several months to a year, this orientation serves as an intensive introduction that accelerates the learning process.

Training for a powerlifting competition depends on several factors:

• Current strength levels and training experience
• Movement efficiency and mobility
• Ability to learn and apply proper squat, bench press, and deadlift techniques

Athletes can often compete sooner when they focus on mastering competition standards and attempt selections appropriate to their level.

Key Focus Areas of the Training

1. Strength and Technique Development

General gym strength does not always translate to success in powerlifting. This program focuses on:

• Learning proper squat, bench press, and deadlift techniques
• Understanding depth, pause, and lockout rules to meet competition standards
• Building strength through structured programming and progressive overload

2. Individualized Training Assessment

Throughout the two weeks, we evaluate each athlete’s movement mechanics and strength to develop a personalized training plan. Readiness for competition will vary based on:

• Current strength levels and lifting mechanics
• Ability to apply technical corrections
• Understanding of meet preparation strategies

3. Competition Preparation and Rules

Athletes will learn the fundamentals of competing in powerlifting, including:

• Rules and standards for the squat, bench press, and deadlift
• Attempt selection strategies for optimal performance
• Meet-day preparation, including warm-ups and commands

Training Structure

Training Frequency

Athletes train four times per week, incorporating:

• Squat, bench press, and deadlift variations
• Accessory exercises to improve weak points
• Drills for competition commands and execution

Muscle Focus

Powerlifting requires strength across multiple muscle groups:

• Legs and glutes for squatting power
• Chest, shoulders, and triceps for bench press strength
• Back and hamstrings for deadlift efficiency

Technique Development

• Athletes will refine bar path, positioning, and execution for competition efficiency.

Competition Tapering

• In the final days before competition, training intensity will be reduced to allow for recovery and peak performance.

Conclusion

The 2-week powerlifting orientation is the first step in transitioning from general strength training to competitive lifting. Athletes completing this program will have:

• A stronger understanding of competition powerlifting techniques
• A personalized training plan for continued progress
• A foundation of strength and strategy to support competition goals

For those looking to advance their training, we offer ongoing coaching and structured competition preparation beyond this orientation.

Apply for the Next Powerlifting Orientation

Take the first step towards developing your powerlifting skills by joining our next 2-week Powerlifting Orientation at Grinder Gym. This orientation is very affordable and often free to those who qualify. Contact us today to be considered for the next orientation and secure your spot.

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