In any sport there is always a risk of getting injured, however there
are several things you can do to reduce the likelihood of an injury:
1: Always warm up properly before training any strength sport.
Dynamic stretches are a good way to warm up your muscles before lifting.
Powerlifting: https://www.youtube.com/watch?v=r0WUFHKuguY
Weightlifting https://www.youtube.com/watch?v=XF5LLh7kmfk
2: Stretching and Rolling.
3: Be careful of over-training, or training too hard!
While it is tempting to lift heavy all the time, making sure our muscles are getting the recovery time they need is vital to preventing injuries. A good way to make sure you’re
not over-training is by following a program - take a look here for our recommendations.
4) Finally, sleep and nutrition are key in both improving your lifting and avoiding injuries!
As with any exercise, the more lifting you do, the more food and sleep your body needs. There is plenty of information around this online, or you can have a chat with our resident expert, Alex Jackson.
Find more info on preventing injury here
In any sport there is always a risk of getting injured, however there
are several things you can do to reduce the likelihood of an injury:
1: Always warm up properly before training any strength sport.
Dynamic stretches are a good way to warm up your muscles before lifting.
Powerlifting: https://www.youtube.com/watch?v=r0WUFHKuguY
Weightlifting https://www.youtube.com/watch?v=XF5LLh7kmfk
2: Stretching and Rolling.
3: Be careful of over-training, or training too hard!
While it is tempting to lift heavy all the time, making sure our muscles are getting the recovery time they need is vital to preventing injuries. A good way to make sure you’re
not over-training is by following a program - take a look here for our recommendations.
4) Finally, sleep and nutrition are key in both improving your lifting and avoiding injuries!
As with any exercise, the more lifting you do, the more food and sleep your body needs. There is plenty of information around this online, or you can have a chat with our resident expert, Alex Jackson.
Find more info on preventing injury here
Resources
The members at Warwick Barbell have a wealth of knowledge surrounding all things lifting, and we'll be sharing some of this with you here. We'll be including some of the programmes that we've used before, the qualifying totals for your competitions, some videos to help you get started, and also the in depth, technical rules and regulations for our sports.
Programmes
Many of our lifters run different programmes that are built to provide the best results for their specific sport. Lots of programmes exist out there, and it is often down to personal preference as to which programme people to use. We've provided a list of programmes below for you to have a look at and compare! If none of the programmes here are leaping out at you, head over to liftvault.com and take a look around! There's plenty more programmes out there, many of which can be found at Liftvault.
Powerlifting
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NSuns 5/3/1
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Madcow's 5x5
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StrongLifts 5x5
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Starting Strength
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Smolov and Smolov Jr
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The Juggernaut Method
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GreySkull Linear Progression
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Jason Blaha's 5x5 Novice Routine
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Jonnie Candito's Linear Programme
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Calgary Barbell 16 Week Programme
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Candito's 6 Week Strength Programme
bodybuilding
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PPL (Push, Pull, Legs)
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5/3/1 BBB (Boring But Big) Programme
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PHUL (Power, Hypertrophy, Upper, Lower)
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PHAT (Power, Hypertropy, Adaptive Training)
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Lee Hayward 12 Week Bodybuilding Programme
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RippedBody.com Novice Bodybuilding Programme
Weightlifting
Due to the technical nature of weightlifting, we generally recommend you use a coach. However, if you are looking for online programming we recommend using Catalyst Athletics' programmes available here. We STRONGLY recommend (unless you are experienced) to use their starter programme.
Don't happen to know any Weightlifting Coaches? That's okay! Warwick Barbell host coached Weightlifting sessions twice a week, which you'll be able to attend in order to learn in a safe environment
Technique help videos
Good form and technique is key when it comes to longevity and sustainability in training. At Warwick Barbell, we hold this at the utmost high priority! If you are interested in beginning any of the compound lifts, please watch these videos, then contact one of our execs through Facebook, Instagram or Email to get a form check at the Warwick Gym!
Qualifying totals
If you're new to the world of lifting, you might be wondering, "What is a qualifying total?"
Qualifying totals are competition totals that a lifter will earn at a smaller meet, which is then used to qualify them for a larger meet. The idea behind qualifying totals is that it creates a minimum requirement to be able to compete, narrowing the field of available competitors.
British Powerlifting Qualifying Totals can be found here, and British Weightlifting Qualifying Totals can be found here.
Technical rules and regulations
Here, you'll be able to find the technical rules and regulations for Powerlifting and Weightlifting! Nobody expects you to read the whole thing, however they can be useful for finding specific ruling and other niche things.
You can find the Technical Rulebook for the IPF here, and the Rulings for British Weightlifting here.