Sports Essentials Powerlifting Coaching Guide 2022

Powerlifting Coaching Guide 2022
Powerlifting
Coaching
Guide
2022
1
Acknowledgements
Special Olympics would like to thank the following professionals, volunteers, coaches and
athletes who helped in the production of the Powerlifting Coaching Guide and its 2022
revision.
They have helped fulfill the mission of Special Olympics: to provide year-round sports training
and athletic competition in a variety of Olympic-type sports for people 8 years of age and
older with intellectual disabilities, giving them continuing opportunities to develop physical
fitness, demonstrate courage, experience joy and participate in a sharing of gifts, skills and
friendship with their families, other Special Olympics athletes and the community.
Special Olympics is proud to acknowledge the support of Gallagher, official sponsor of Special
Olympics International Sport and Coaching programming, and Toyota, official sponsor of
Special Olympics Unified Sports.
Special Olympics athletics welcomes your ideas and comments for future revisions of this
guide. We apologize if, for any reason, an acknowledgement has been inadvertently omitted.
POWERLIFTING COACHING GUIDE AUTHORS

Special thanks to Chip Hultquist for the contribution of content and resources for this guide.
SPECIAL THANKS
Special thanks to all of the athletes pictured throughout the guide.
Special thanks also to Todd Youngblood and Dion Thomas for their demonstrations of the
technique for each respective lift - images taken from Special Olympics Powerlifting Coaching
Guide 2011.
Special thanks to IPF (International Powerlifting Federation) for their continued support of
Special Olympics Powerlifting.
SPECIAL OLYMPICS INTERNATIONAL STAFF

Fiona Murray, Jeff Lahart, Gwendolyn Apgar, Cole Dunn
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Table of Contents
Welcome ................................................................................................................................................. 1
What is Powerlifting? .............................................................................................................................. 2
Events Offered in Powerlifting ................................................................................................................ 3
The Squat ................................................................................................................................................ 4
The Benchpress ....................................................................................................................................... 6
The Deadlift ............................................................................................................................................. 8
Basics of Powerlifting ............................................................................................................................ 10
Powerlifting Fitness and Safety............................................................................................................. 19
The Role of the Coach ........................................................................................................................... 30
Sports Psychology ................................................................................................................................. 31
Planning Training and Safety in Powerlifting ........................................................................................ 45
Teaching Powerlifting Skills................................................................................................................... 69
Preparing for Competition .................................................................................................................... 88
Glossary of Terms.................................................................................................................................. 90
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Welcome
Welcome to the Special Olympics Powerlifting Coaching Guide 2022
This guide will aim to provide coaches with important information they can use to
support Special Olympics athletes become better powerlifters. The information can
best be used to establish both training and competition plans that will lead to each
athletes success as a Special Olympics powerlifters. The guide also provides coaching
techniques as well as guidance on safety, sportsmanship and wellness that are
necessary for athlete sustainable success.
In order for powerlifting coaches to have a comprehensive understanding of the sport

as well as overall Special Olympics rules and protocols, this guide should be read in
conjunction with the Special Olympics Powerlifting Sports Rules document and the
Special Olympics Rules Article 1.
Keep in mind that this guide is just one resource which may be useful to you as you
progress through your career as a coach. As you develop your own style of coaching
you will find other books, websites, magazines and coaches, which will help to shape
your approach to coaching. Always be curious! Always be open to new ideas! Always
keep you athletes at the heart of your coaching!
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What is Powerlifting?
About Powerlifting
Powerlifting requires an athlete to lift more weight than their opponent in the squat,
benchpress and deadlift. In competition athletes may lift in all three events or two
(benchpress and deadlift) or even in single events (benchpress). Since powerlifting was
introduced in 1983 at the Special Olympics International Games in Baton Rouge, LA, it has
continued to grow worldwide as an exciting fun and easy to do sport. Unified Powerlifting has
most recently been introduced as a way for Special Olympics athletes and their unified
partners to train and compete together as a team.
Differences of Special Olympics Powerlifting
Special Olympics, Inc. allows for athletes with physical disabilities to wear a two-piece outfit
with both upper and lower pieces being form fitting; either snug-fitting track trousers or snug-
fitting shorts may be work. A full-length aerobic suit may be worn while performing the bench
press. Additionally, lifting with a prosthesis is allowed and orthosis with shoes will be allowed.
Benefits of Powerlifting
By the nature of the training and competitive lifts required, Powerlifting requires athletes to
give each training session and competition their undivided attention and effort. When lifting
heavy weights in the squat, benchpress and deadlift, athletes must focus every muscle in their
body on the task at hand, defeating gravity.
This focus and the success of each lift builds confidence, coordination, balance and strength.
Powerlifting also can change an athlete’s body composition and appearance like no other
sport. This further adds to an athlete’s self-esteem and confidence.
While powerlifting is considered an individual sport, being with other team members builds
social interaction, integration and inclusion as the basis of well-being and equality. Training
with their team can often be the highlight of and athlete’s week. Training with a partner as
part of Unified Powerlifting is a great way to carry community inclusion to it’s highest level.
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Events Offered in Powerlifting

The Squat
The Benchpress
The Deadlift
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The Squat
The Squat starts with the athlete taking the bar and weights from a rack and standing
erect with knees locked. The athlete will then descend to a position where the crease
between the leg and the upper torso is below the top of the knee. Without
assistance, the athlete will ascend to the point where the body is fully erect and legs
are locked and then return the loaded bar to the rack.
The squat uses primarily the muscles of the legs, hips and back and is a great measure
of overall body strength.
Rules for the Squat:
• Athlete starts with bar at correct location on back/shoulders
Figure i: 'Athlete' at the top of the squat
• Steps out of the rack and into an erect and motionless position
• Waits to receive the command “Squat”
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• Descends to below parallel position (crease at the top of the hip is lower than the
top of knee)
Figure ii: Athlete at the bottom of the squat
• Without a referee command, ascends to an upright and motionless position with

knees locked
Figure iii: Athlete returned to top of the squat
• Waits to receive the command “Rack” and replaces the bar in the rack (may have
assistance returning the bar to the rack).
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The Benchpress
The benchpress starts with the athlete lying flat on a bench with eyes looking directly
up at a bar and weights. Feet are flat on the floor and, head and buttocks must remain
flat on the bench. The athlete will bring the bar to full arms extension and then to the
chest and return to full arms extension. The benchpress is mostly an upper body
exercise using primarily the muscles of the chest, triceps and shoulders.
Rules for the Benchpress: Athlete is prone on bench with feet flat on floor, buttocks
and head flat on bench (may use boxes under feet).
Figure iv: Athlete at the top of the benchpress
• Fingers closed around bar
• Bar at arms full extension and motionless– command “Start” is given
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• Brings the bar to the chest and when motionless, the command “Press” is given.
Figure v: Athlete at the bottom of the benchpress
• Pushes the bar to arms full extension (without going down) until motionless
Figure vi: Athlete returning to the top of the benchpress
• The command “Rack” is given.

• All of the above must be done with no raising of the head, buttock or feet.
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The Deadlift
The deadlift starts with the athlete standing facing the bar and weights with either a
narrow or wide stance. The athlete will grasp the bar with knees bent, arms straight,
and back straight. The athlete will then pull the weight to an upright position, with
shoulders back and legs straight. The deadlift is mostly a back and leg lift and because
the athlete is facing the audience with only the loaded bar and them on the platform,
the lift adds a great deal of drama to an already exciting competition.
Rules for the Deadlift: Bar is on the floor in front of the lifter
vii: Beginning of the Deadlift
• Lifter grips the bar and begins lift on his/her own time (no command to start the
lift)
• Pulls without supporting on thighs or bar going down
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• When the lifter is standing erect and knees are locked the signal “Down” is given.
viii: Top of the Deadlift
• Lifter lowers the bar under control (cannot drop the weigh) to the platform
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Basics of Powerlifting
Divisioning
Special Olympics Powerlifting competition requires a process for placing athletes in
divisions that allow for fairness and equity. The following are factors that are used in
divisioning athletes for Special Olympics powerlifting.
• Male/Female
• Events Entered (see above)
• Weight Classes (9 for men and 9 for women
• Age (Minimum age is 14)
• Ability (Based upon opening attempts/previous performance)
• Unified or Non-Unified
For a full description of weight classes, divisioning, unified powerlifting and other
competition rules, read the Official Special Olympics Powerlifting Rules.
Equipment and Attire

Special Olympics Powerlifting will only include Classic or Raw competition with both
conventional and Unified Powerlifting divisions. Only non-supportive lifting
equipment as defined by the rules will be worn in competition. It should be noted that
while the following describe equipment that must comply with the rules during
competition, equipment worn during training should be similar to completion
equipment, especially as the athlete is closer to competition.
Lifting Suit
The non-supportive lifting suit must conform to the following specifications:
 The suit shall be one-piece and form fitting without any looseness when worn.
 The suit must be constructed entirely of fabric or synthetic textile material, such
that no support is given to the lifter by the suit in the execution of any lift.
 The suit’s material shall be of a single thickness, other than a second thickness of
material of up to 12cm x 24cm allowed in the area of the crotch.
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 There must be legs to the suit, extending a minimum of 3cm and a maximum of
25cm, from the top of the crotch down the inside of the leg, as measured when
worn by the lifter in a standing position. The suit may bear the logos or emblems
off the manufacturer of the suit, of the lifters nation, of the lifters name, as per
rule of “Sponsors Logos” for Special Olympics.
Figure ix: Powerlifting Lifting Suit (Singlet)
 Special Olympics World and Regional Games powerlifting competitions, all

competitors must wear a lifting suit which conforms to the above stated
specifications, the only exception being the full length aerobic suit worn in the
bench press by athletes with physical disabilities.
 Muslim women shall be allowed to wear a tight fit, non-supportive, full body suit
that covers the legs and arms.
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T-Shirt
A t-shirt must be worn under the lifting suit by all lifters in the Squat and Bench Press
and the Deadlift. The t-shirt must conform to the following specifications:
 The shirt must be constructed entirely of fabric or a synthetic textile and shall not
consist, in whole or part, of any rubberized or similar stretch material, nor have any
reinforced seams or pockets, buttons, zippers, other than a round neck collar.
 The t-shirt must have sleeves. Those sleeves must terminate below the lifters’
deltoid and must not extend onto or below the lifter’s elbow. The sleeves may not
be pushed or rolled up onto the deltoid when the lifter is competing.
 The t-shirt may be plain, i.e. of a single color.
Briefs
A standard commercial “athletic supporter” or standard commercial brief of any
mixture of cotton, nylon, or polyester shall be worn under the lifting suit. The briefs
on the left are allowed while the briefs on the right are not allowed.
Figure xi: Briefs permitted to be worn under a

Figure x: Briefs not permitted to
lifting suit
be worn under a lifting suit
 Women may also wear a commercial sports bra.
 Swimming trucks or any garment consisting of rubberized or similar stretch

material except in the waistband, shall not be worn under the lifting suit.
 Any supportive undergarment is not legal for use in IPF competition.
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Socks
 Socks may be worn. They may be of any color or colors and may have
manufacturer’s logos. They shall not be of such length on the leg that they come
into contact with the knee wraps or knee cap supporter.
 Full length leg stockings, tights or hose are strictly forbidden.
 Shin length socks must be worn to cover and protect the shins while performing
the deadlift
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Lifting Belt
Competitors may wear a belt. If worn, it shall be on the outside of the lifting suit and
of the following material and construction:
 The main body shall be made of leather, vinyl or other similar non-stretch
material in one or more laminations which may be glued and/or stitched
together.
 It shall not have additional padding, bracing or supports of any material either
on the surface or concealed within the laminations of the belt. The buckle shall
be attached at one end of the belt by means of studs and/or stitching. Velcro
is not allowed.
 The belt may have a buckle with one or two prongs or “quick release” type
(“quick release” referring to lever).
 A single tongue loop shall be attached close to the buckle by means of studs or
stitching.
 The belt may be plain, i.e. of single color, or two or more colors and with no
logos, or may bear the logo or emblem.
 Dimensions:
o Width of belt: 10cm maximum
o Thickness of belt: 13mm maximum along the main length
o Inside width of buckle: 11cm

maximum
o Outside width of buckle: 13cm

maximum
o Tongue loop width: 5cm maximum
o Distance between end of belt and far

end of tongue loop: 25cm maximum
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Shoes or Boots
Shoes or boots shall be worn and shall only be sports shoes/sports boots;
Weightlifting/Powerlifting boots or Deadlift slippers. The above is referring to indoor
sports, e.g. wrestling/basketball. Hiking boots do not fall into this category. Other
shoe/boot design restrictions:
 No part of the underside shall be higher than 5cm.
 The underside must be flat, i.e. no projections, irregularities or a doctoring from

the standard design
 Loose inner soles that are not part of the manufactured shoe shall be limited to
one centimeter thickness.
 Socks with a rubber outside sole lining is not allowed in disciplines - Squat/Bench
Press/Deadlift
Knee Sleeves
Sleeves, being cylinders of neoprene, may be worn only on the knees by the lifter in
the performance of any lift in the competition; sleeves cannot be worn or used on any
part of the body other than the knees.
Must meet all the specifications of the IPF Technical Rules; knee sleeves which breach
any IPF Technical Rule shall not be permitted for use in competitions.
Knee sleeves must conform to the following specifications:
 The sleeves must be constructed entirely of a single ply of neoprene, or

predominantly of a single layer of fabric over the neoprene. There may be stitched
seams of the fabric and/or of the fabric onto the neoprene. The entire construction
of the sleeves may not be such as to provide any
appreciable support or rebound to the lifter’s
knees.
 Knee sleeves shall be of a maximum thickness of

7mm and a maximum length of 30cm.
 Knee sleeves shall not have any additional

strapping, Velcro, drawstrings, padding or similar
supportive devices in or on them.
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 When worn by the lifter in competition, knee sleeves must not be in contact with
the lifter’s suit or socks and must be centered over the knee joint. The Technical
Controller shall reject any knee sleeves that have been put on the lifter using the
assistance of any method such as the use of plastic slidings, the use of lubricants,
and so on, or with the assistance of any other person other than that which is
typically required by the athlete for assistance with wrist wraps or with dressing
on a daily basis (such as assistance regularly needed with putting on personal items
such as shoes, socks, etc.)
 A Female lifter is not allowed to use knee wraps or knee sleeves over a full body
suit in Equipped or Classic competitions
Wraps
Non-supportive wraps: Wraps made of medical crepe
or bandage and sweatbands do not require Technical
Committee approval.
Knee wraps may not be worn.
Wrist wraps shall not exceed 1m in length and 8cm in

width. Any sleeves and Velcro patches/tabs for
securing must be incorporated within the one meter
length. A loop may be attached as an aid to securing.
The loop shall not be over the thumb or fingers during the actual lift.
Standard commercial sweat bands may be worn, not exceeding 12cm in width. A
combination of wrist wraps and sweat bands is not allowed.
A wrist covering shall not extend beyond 10cm above and 2cm below the center of
the wrist joint and shall not exceed a covering width of 12cm.
Religious or Cultural Garments

Female Muslim lifters may wear a Hijab (head scarf) while lifting.
Other religious or cultural garments are permitted – the rules and or committee
should be consulted to ensure these garments are in line with official guidelines.
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Training and Competition Equipment

A competition platform and combination squat and benchpress rack are considered
the field of play for Special Olympics Powerlifting events. The 2.5 meter by 2.5 meter
platform will be made of multiple sheets of plywood covered by carpet or a
manufactured platform covered with carpet.
While a platform is not necessary for training, having a designated, safe area to train
with racks to squat and benchpress on and a rubber surface to deadlift on is necessary.
A combination squat and bench rack with spotting arms is required for all Special
Olympics powerlifting competitions. This rack is very efficient for training as it quickly
converts from squat height to bench press height and is a safe alternative to training
without safety arms.
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Competition bars and weights should be of the Olympic type and meet standards
outlined in the Special Olympics Powerlifting Rules. While the standard bar is 20
kilograms, the 15 kilogram bar may be used on the benchpress for athletes who
cannot lift the 20 kilogram bar.
For training, the number of lifting stations and amount of weights and bars should be
adequate for the number of athletes to be trained in a given time frame.
For a more details description of competition equipment refer to the Official Special
Olympics Powerlifting Rules.
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Powerlifting Fitness and Safety
For a powerlifting program to be successful it is important that coaches

incorporate an atmosphere of fitness and safety within the program. Keeping
athletes healthy, fit and safe should be a goal both during and outside training
sessions.
Special Olympics provides a range of fantastic fitness resources that coaches and
athletes can use to educate themselves on best practice around physical activity,
nutrition and hydration.
There are many health-related and performance-related benefits of fitness for Special
Olympics athletes.
Benefits of Fitness for Athletes
• Enhanced sport performance through improved.

• Endurance/stamina.
• Speed and agility.
• Strength and power.
• Flexibility.
• Healthy weight.
• Increased energy level, improved focus, and better recovery after practices &
games.
• Reduced risk for sport-related injuries.
• Decreased risk for illnesses and chronic diseases.
• Improved quality of life.
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PHYSICAL ACTIVITY OUTSIDE OF SPECIAL OLYMPICS

It is vital that Special Olympics sports programs are not the only source of physical
activity and exercise for athletes. As a coach, you should be encouraging your athletes
to exercise every day and educate them on ways to stay active outside of organized
sport practice.
There are numerous ways that athletes can exercise to stay healthy when they are at
home. Walking, running, and biking are simple ways an athlete can exercise on their
own and work on their cardiovascular fitness. Fitness classes like yoga, core strength,
HIIT (This can counter the effects of a progressive resistance powerlifting training
program and should only be included during off-season training and only with a
knowledgeable coach) and many others are great ways for athlete to work on their
fitness and physical health outside of organized sports practice.
Special Olympics offers the Fit 5 Guide for athletes and coaches to use. As a coach it
is a great resource to use when educating your athletes on the benefits of physical
activity to their overall health and to their sports performance.
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FIT 5
The Fit 5 Guide is a plan for physical activity, nutrition and hydration that can help to
improve athletes’ health and fitness and make them the best athlete they can be. The
Fit 5 Guide and accompanying Fitness Cards provide a fantastic collection of exercises
that athletes should do to assist them to improve the skills needed for their sport. The
exercises included focus on Endurance, Strength, Flexibility and Balance. In addition
to these resources, there are a number of videos available here for athletes and
coaches to view and use when performing these exercises as part of their training
plans.
NUTRITION
Eating right is important to your health
and your sports performance. Nutrition
and Hydration are key points of athlete
preparation and recovery for all forms of
exercise. However, most athletes don’t
understand the connection between
nutrition/hydration and sports
performance. As a coach, it is important
Click here to access the Fit 5 Guide
that you emphasize this connection and
educate your athletes on correct habits. This is especially important for Special
Olympics athletes, as they are at a higher risk for obesity.
It is vital to educate powerlifting athletes about the importance of timing their meals
or snacks prior to training or competition. Inform your athletes of the risk of eating
too close to the time they are to train or compete and educate them on the best times
to eat and foods to eat to ensure they are efficiently fueled to perform.
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Specifically, powerlifting athletes are recommended to eat high amounts of

carbohydrates and protein. Some good sources of carbohydrate include fruit,
vegetables, cereals, whole-grain bread and whole-grain pasta. Protein is also an
important nutrient in the regeneration of muscle after training and competition.
Some great sources of protein include milk, yogurt, beans, and lean meats like chicken
and fish.
It is recommended to have your last meal or snack at least 90 minutes before

completing any exercise. This ensures the athlete can digest the food and it will be
available as a fuel source for them when training or competing.
Because of the need for muscle recovery, powerlifting athletes should eat protein and
some carbohydrates soon after lifting in the form of a meal or supplement. Older
athletes may require more protein to sustain the recovery process.
You can utilize the nutrition and hydration section in the Fit 5 Guide to educate your
athletes on basic principles. The nutrition, hydration and exercise tracker can help
your athletes to pay more attention to these elements at home.
Task:
Consider taking 5 minutes at the end of practice to cover nutrition and

hydration tips. Educate parents and carers on the information that’s shared
with athletes so they can help athletes eat healthy at home.
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HYDRATION
Water is another important fuel for
sports and for life. Drinking the
right amount of water is important
for your health and can also help
your athletic performance. Coaches
should be educating their athletes
about the benefits of drinking
enough water every day.
The Fit 5 Guide has a hydration

Click here for the Fit 5 Guide
section which provides information
for coaches about quantities of water that athletes should be consuming, signs of
dehydration in athletes, and the best choice athletes can make when looking for a
drink. Coaches should encourage athletes to take responsibility for their own
hydration before, during and after training. Follow this simple guide below on how
you and your athletes can keep hydrated before, during and after training sessions.
Encourage athletes to drink one bottle of water (16-20oz/500-600ml) an hour or two

before practice so they show up fully hydrated. Remember to pause for drinks breaks
during a training session. It’s recommended that coaches pause every 15-20 minutes
to give your athletes the chance to rehydrate as they are losing water while exercising.
Encourage your athletes to drink one bottle of water (16-20oz/500- 600ml) during
a training session to make sure they do not get dehydrated. When drinking, athletes
should take many small sips of water instead of gulping it down as this can sit in their
stomachs and cause discomfort when exercising! Encourage athletes to drink water
after practice to help them recover from their workout.
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SAFETY AND INJURY PREVENTION

A key element to a successful strength and conditioning program is safety in the
weight room. The following can help to assure athletes safety and prevent injury and
loss of hard earned gains:
 Make sure all equipment is in proper working condition and that no safety hazards
exist such as tripping or striking a part of the body
 Make sure that trained spotters are always used and attentive in the squat and
bench. Stay close but don’t make the athlete dependent on your support as this is
not allowed in competition. Always use two hands when spotting.
 A back spotter should be used for the deadlift if there is a concern about the
athletes balance.
 Always use collars on the bar with plates to prevent weights from sliding off the
bar and possibly injury.
 Always use safety arms for the bench press that are set high enough to protect the
neck but not so high as to allow the bar to strike them.
 Athletes must always use a thumbs around grip on the benchpress. This prevents
the bar from slipping out of the hand and is a competition rule.
 One of the most common cause of injuries in powerlifting are due to poor form
and athletes attempting heavier weights before they are ready. Do not have
athletes attempt weight that they cannot do without good form
 For cleanliness and environmental health, keep equipment wiped down with a
sanitizer and maximize ventilation and air flow as much as possible.
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POWERLIFTING WARM-UPS AND COOL-DOWNS

Warm-Up
A warm-up is critical to successful strength and power development. Warm-ups
prepare the muscles for the stress of lifting weight through the full range of motion.
Warm-ups should start with an activity that increases the heart rate as well as muscle
temperature, blood flow and elasticity and prepares the body for lifting heavy weight.
Purpose of a warm-up
 Gradual increase in body temperature.

 Gradual increase in heart rate.
 Gradual increase in breathing rate.
 Increase in blood flow to working muscles.
 Increase in tension and range of motion of primary muscle groups
 Mental preparation
Athletes should warm-up with light movement such as walking in place, slow jog or
exercise bike before beginning to lift to reduce the possibility of muscle injury.
As you can see, warm-ups are extremely important for athletes’ preparation for
physical activity. Increasing body temperature and blood flow to working muscles is
key for athletes to prevent them from sustaining injuries while exercising. A gradual
increase in body temperature reduces the chance of an athlete sustaining muscle and
tendon injuries while an increase in blood flow to working muscles ensures a delivery
of import fuels that are required for energy production. In addition to this, warming
up helps athletes increase the range of motion they have in their muscles. This
adequately prepares athletes’ working muscles for the movements they will be
performing (stretching, generating power, stabilizing the body, etc.). Finally, an
adequate warm-up will mentally prepare the athlete for exercise, this includes
increased focus at practice or in competition, positive self-talk, or improved
motivation knowing they are physically prepared to exercise.
It is recommended to carry out a comprehensive, sport specific warm-up for at least

15 minutes prior to starting training activities or competition.
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Comprehensive: Warming up all parts of the body. Focus especially on the main
muscle groups involved in powerlifting, including the legs, hip flexors, back, chest,
shoulders and abdominals.
Sport Specific: Performing movements your athlete will carry out during practice. For
powerlifting you might include calf raises, exaggerated arm swings, squats and
balance exercises.
Warm-ups should include three specific components:
1. Aerobic activity to raise heart rate
This can be walking, slow jogging and skipping
2. Dynamic Stretching
Dynamic stretching involves active, controlled movements that take body parts
through a full range of motion.
Dynamic stretching can be done following the Fit 5 Dynamic Stretching Guide
3. Sport Specific Movements
Skills or movements which are core to your sport.
Movements that the athlete will complete in training or competition
Dynamic stretching should be done with no weight and at a slow and controlled pace.
This can be done effectively with a body weight version of the primary lift. A
lightweight bar (e.g. a plastic pipe) is a useful tool that athletes can use for dynamic
stretching of the legs, chest and shoulders, back and abdominal muscles by simply
replicating the powerlifts. This combines the value of dynamic stretching with the
need to prepare physically and mentally for executing each of the powerlifts. Other
forms of dynamic stretching can also be effective in preparing the athlete for training
and competition.
A progression of weight from the bar to weighted reps and anywhere from 2-5 warm-
up sets will also prepare the athlete for lifting the goal weight for a training session
or competition. If balance is a problem for athletes, a few minutes spent walking in a
straight line or other balance exercises from Fit 5 during or between training sessions.
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Note that excessive warm-up and stretching before a workout can potentially add
fatigue and even overstress the muscles, so be careful not to overdo it.
Cool-Down
When your training, practice or sport session is complete, you should always cool-
down. It is just as important to have a good cool-down as it is to have a good warm-
up. A good cool-down allows the body to gradually return to a state of rest and
enhances the body’s recovery. A typical cool-down includes light aerobic activity
followed by stretching. The aerobic activity should gradually decrease in
intensity/difficulty. It could be a short jog/walk at 50% intensity with some stretches
(follow the Fit 5 Dynamic Stretching Guide), led by the athletes, at the end.
Cool-downs are perfect opportunities for coaches to carry-out a debrief session with
their athletes and review the session they have just had. Ask your athletes some open,
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informative questions that will make them think about the session and what they
would have learned. In addition to the athletes reinforcing the coaching points you
have given them, it also gives you, as a coach, the opportunity to see what works for
each athlete as an individual.
Coaches should also use this time at the end of practice to encourage healthy habits.
Educate athletes on the importance of staying active and eating healthy outside of
practice.
Open Questions – Questions that cannot be answered with ‘Yes’ or ‘No’, for example:
“What part of the training session did you find challenging today?”
Informative Questions – Questions that provide useful information for you, as a coach,
and for the athlete. "What part (if any) of the training session did you enjoy most today?"
As a follow-up to a training session, slow gradual stretching movements can be helpful

for muscle recovery. These movements can be combined with slow movement like
walking in place, torso rotation, arm circles and toe touches.
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POWERLIFTING SPECIFIC CONDITIONING

Sport Specific Conditioning is covered through the training sections that follow as well
as discussion above.
Examples of Powerlifting specific conditioning could be Balance exercises, Strength

exercise, and Flexibility exercises. All of these can be found in the Fit 5 Fitness Cards
and Videos.
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The Role of the Coach

For more information on your role as a coach, read our Special Olympics supplement
available here
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Sports Psychology
What is Sports Psychology?
Sports Psychology is a name given to a topic that includes many different areas related
to sports performance. These include (Association, American Psychological, 2021):
 Goal setting;
 Imagery and performance planning;
 Athlete motivation
 Handling disappointment and poor performance.
Ultimately, Sports Psychology relates to how an athlete’s mindset assists or hinders
their athletic performance, be that training, competition, or recreationally.
As a coach, your role is to assist an athlete to perform at their best – this includes
psychologically as well as physically. This section will briefly discuss a number of Sports
Psychology concepts that will assist you in your coaching of Special Olympics Athletes.
For further information on the topic, it is recommended that you explore expert
research on the topic such as academic articles, online learning courses, podcasts, and
books.
Key Areas of Sports Psychology:

Motivation:
What is motivation?
Often we consider motivation to be making that last lift in the gym, doing that last
run up the hill, and going out to win in the final of a competition. However, these are
only a select few examples. Most of the time motivation can be; going to training,
sticking to your exercise routine, or drinking all of your water for the day.
Motivation is goal-dependent. This means that each person will have different
motivation because each person will have different goals.
According to Burton and Raedeke in Sport Psychology for Coaches (2008), great
coaches know that they don’t give athletes motivation. Rather, they create the
conditions or team climate in which athletes motivate themselves. Coaches do this by
recognizing the importance of intrinsic and extrinsic motivation.
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Intrinsically Motivated Athletes participate for the love of the sport. They enjoy the
process of learning and mastering difficult sport skills and play for the pride they feel
when working hard toward accomplishing a challenging goal.
Extrinsically Motivated Athletes participate in sport in order to receive praise, to

win, or to avoid punishment. The process is often not as enjoyable, they don’t enjoy
completing difficult tasks and often results in sport drop-out down the line.
Extrinsic motivation can also be useful in assisting athletes to learn a skill or try a new
task. Using praise as a motivator can help to encourage athletes to explore or
complete a task they normally would not attempt. However, extrinsic motivation
should not be used long-term, and should be phased out over time if it is being used
to help motivate athletes to complete tasks.
For example, a golfer does not like hitting the ball out of long grass and is willing to
take a shot penalty to move the ball. Encourage the athlete attempt the shot out of
the long grass and praise them for their effort. Over time, as the athlete becomes
more comfortable performing the shot and continues to hit the ball out of the long
grass, praise should be reduced.
Special Olympics carried out an Athlete Satisfaction Survey. This survey aimed to find
out why athletes participated in Special Olympics sports and their motivation to do so.
The results can be seen in the pie chart below.
Figure xiii: Athlete

Satisfaction Survey
Results - Why athletes
participate in Special
Olympics Sport. These
can be considered to be
sources of motivation
for athletes and should
be considered in your
decision making as a
coach
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Motivation Myths:
Motivation Myth 1: Athletes are either motivated or not motivated
Some coaches believe that motivation is simply a personality trait, a static internal
characteristic. They believe that an athlete either has motivation or doesn’t. They
don’t believe motivation is something coaches can develop. For these coaches, the
key to having a motivated team is to find and recruit athletes who have the right
personality. However, while some athletes are, in fact, more motivated than others,
this view does not provide any direction or guidance on how coaches can help develop
and sustain athletes’ motivation. The fact is, coaches can help athletes develop
motivation.
Motivation Myth 2: Coaches give athletes motivation

Other coaches view motivation as something they can inject into their athletes on
demand, like a flu shot, by means of inspirational pep talks or gimmicks. They may use
slogans, posters, and bulletin board quotes from upcoming opponents. These
strategies may be helpful, but they are only a small piece of the motivation puzzle.
There is much more to the story—motivation is not something coaches can simply give
their athletes.
Motivation Myth 3: Motivation means sticks and carrots

Some experts suggest that effective motivation means using carrots (rewards) and
sticks (punishments) to drive athletes to do things they would not do on their own.
This may seem innocuous, but think about it on a deeper level. It assumes that athletes
don’t want to do something, so the coach will provide motivation to make them do it
through punishments or rewards. Coaches who emphasize the stick, in the form of
chastising, criticizing, yelling, coercing, and creating guilt, often find themselves
swimming upstream. No matter what they try, they meet resistance and negative
attitudes. Not only is this approach ineffective, it saps the enjoyment out of sport.
Coaches must understand athletes’ needs in order to create a team culture that
naturally motivates them.
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Confidence (through Goal Setting)

Sports confidence is the belief in yourself to execute or complete a task or skill
relevant to the sport or activity you are participating in. Sport confidence should be
gained through consistent execution of the skill or task in a controlled environment
(training session). This can then be applied in a more chaotic environment
(competition). For example; Maureen is confident she can complete the 100m breast
stroke in her local competition because she has completed this particular stroke many
times in her training.
An athlete with lack of self-confidence doubts whether they are good enough,
whether they have the qualities necessary for success (Plakona, Parčina, Ludvig, &
Tuzović, 2014).
1. Developing sport confidence in athletes helps to make participation fun and is

critical to the athlete’s motivation.
2. A considerable amount of anxiety is eliminated when athletes know what is
expected of them and when they have to be prepared.
3. Mental preparation is just as important as skills training.
4. Progressing to more difficult skills increases the challenge.
5. Dropping back into easier skills increases one’s confidence.
Developing Self-Confidence through Goal Setting

Realistic yet challenging goals for each athlete are important for the motivation of the
athlete, during both training and competition. Accomplishing goals at practice
through repetition in settings that replicate the competition environment instill
confidence. Sport confidence in athletes helps make participation fun and is critical to
the athlete’s motivation. Setting goals is a joint effort between athletes and coaches.
Goal setting must be a collaborative effort. At the end of the day, the goals are set for
the athlete for what they want to accomplish, not what their coach, parents, friends,
or family want them to accomplish. A coaches’ role is to assist the athlete is creating
the goals that align to their desires, and to keep the athlete on track to achieve those
goals.
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Goals should be:
1. Structured as short-term, intermediate and long-term.

2. Viewed as stepping stones to success.
3. Created and accepted by the athlete.
4. Used to establish the athlete’s training and competition plan.
5. Flexible
6. Written down
7. Identified as either performance goals or practice goals
8. Achievable - Sometimes athletes will need to seek support to accomplish their
goals
Following the SMART Goals model is a simple way to set goals for your athlete in a
collaborative and logical way.
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Handling Disappointment (performance/success oriented/injuries)

Disappointment can present itself in many different ways for an athlete. This can be:
 Poor/Below expected performance (in training or competition)

 Good performance without the desired outcome (winning/scoring/placing)
 Disappointment for others (teammates/friends)
 Acquiring an injury (meaning inability to compete/perform)
 Not receiving praise (from coach/friend/family)
And many more reasons!
As a coach, it is essential that you assist your athletes in handling disappointment. Not
only is this beneficial to them in sport, it is a life skill that can be applied in almost any
other context (such as job applications, studying for school/college, acquiring an
illness, etc.).
How disappointment can be seen in athlete behaviour:
 Anger
 Frustration
 Going within themselves
 Feeling overwhelmed (tears)
 Loss of focus
 Loss of motivation to train/compete
 Loss of interest in the sport
Disappointment often presents itself as stress in athletes. Special Olympics offers the
Strong Minds program to assist athletes in learning how to cope with stress. This can
be stress from competition or the stress that comes from daily tasks.
Check out the Strong Minds page for all resources required.
A useful tool for coaches working with athletes showing signs of stress would be the
Strong Minds Coach’s Playbook. These strategies can help athletes with the stresses
of life and sport, and promote healthy thoughts and coping mechanisms.
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37
Communication strategies by the coach, fellow athletes, families and friends will help
an athlete handle disappointment. Listen to what the athlete says and why they may
be disappointed. Offer positive switches – positive comment – correction – positive
comment to take the athlete’s attention away from their disappointment. The
athlete’s effort, attitude and preparation should be emphasized, not the result of the
competition.
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Athletes in Training
Self-Talk & Imagery
Self-talk represents the things you say in
your head about yourself.
Self-talk can sometimes be negative e.g.,

“that team is much better than ours”.
Positive self-talk involves repeating a

helpful and positive word or phrase such
as “I am fit and ready to play”.
Imagery or visualization is a mental process. It allows you to simulate (imagine)

experiences in your mind. Often these experiences have the desired outcome e.g.
scoring a penalty kick in football.
Imagery also involves using your senses (smell,

sound, taste, touch, and feeling) to create an
accurate experience in your mind.
Positive self-talk and imagery promotes

confidence and success. Coaches should help
educate their athletes on the value of positive
self-talk and imagery.
One thing coaches can do is help athletes

establish a pre-performance routine. At the
start of a competition athletes can very briefly
(10-15 seconds) do 4 helpful steps:
1. Close your eyes

2. Take a few deep calming breathes
3. Repeat a positive phrase “I am ready”
4. Picture yourself successfully making a perfect start, or finishing strongly.
This routine can be created and modified at training. Find what works best for the
athletes. Take this pre-performance routine into a competition to help athletes best
prepare mentally.
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Athletes at Competition
Psychological Preparation
Just as you train your athletes physically and tactically for competition, you equally
need to prepare them psychologically.
Physical Readiness + Psychological Readiness = Competition Readiness
Readiness of the athlete means being focused and prepared for competition.
 Psychological Readiness: Being a participant in the sport, showing confidence and

an understanding strategy.
 Physical Readiness: Being physically conditioned and trained in the skills required
for competition.
How to Psychologically Prepare for Competition:
1. Create and Set Competition Goals

2. Prepare for competition setting
a. Tell your athletes what to expect
b. Use videos of previous competitions
c. Have experienced athletes speak with inexperienced athletes
d. Have all equipment ready and available before time
3. Train as you plan to compete
a. Make sure training is properly preparing your athletes for competition
b. This will give athletes confidence going into competition performance
4. Practice Strong Minds Stations
Anxiety or stress is normal before a competition. Athletes who do not suffer from
some sort of anxiety or stress before performance would be in the minority.
Competition anxiety occurs when an athlete perceives a competitive situation as

potentially threatening, resulting in an aversive emotional response (Schaefer, Vella,
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Allen, & Magee, 2016). Although some level of competition anxiety is considered to
be normal, when competition anxiety exceeds a threshold level it can become
detrimental to performance, motivation, and enjoyment (Schaefer, Vella, Allen, &
Magee, 2016).
Figure xiii: The relationship between stress level and performance. This graph shows where peak
performance can be achieved with a moderate stress level. It also shows the dangers of high
stress and anxiety. Credit cescasdestinationhealthy.wordpress.com for image.
As a coach, it is your role to assist your athlete in not exceeding this anxiety threshold.
Simple measures such as:
1. Pre-Performance Routine
2. Strong Minds Stations
3. Alternative tasks to take their mind off of the competition/performance
These measures can be beneficial in the psychological preparation for athletes before
competition.
There can be times when anxiety becomes too much for an athlete. They may not
want to train or compete. The idea of competition or performing will cause them
serious stress. If this is noticeable for an athlete within sport and outside of sport
(social life, education, family life, etc.), it is recommended that the athlete talk to a
professional. This can be a family doctor, a counsellor, or a psychologist.
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Post-performance psychology
What is success – individual to the athlete
Many athletes will equate winning and losing with success and failure. This is often a
self-defeating perspective as athletes only partly control the outcome of competition
and often winning is unrealistic.
Coaches should focus on individual effort, self-improvement and learning as

barometers of success.
Each athlete will have their own take on what success is to them.
If an athlete feels they are unsuccessful at a competition:
 Reassure them that winning isn’t everything

 Refer back to the athlete’s goals
 Identify where they have achieved or progressed towards their goals
 Praise their effort, not performance
 Remember the Special Olympics athlete oath;
" Let me win. But if I cannot win, let me be brave in the attempt."
How to win & lose – code of conduct

All athletes should follow the Sportsmanship section of the Special Olympics Athlete’s
Code of Conduct.
o I will practice good sportsmanship.

o I will act in ways that bring respect to me, my coaches, my team and
Special Olympics.
o I will not use bad language.
o I will not swear or insult other persons.
o I will not fight with other athletes, coaches, volunteers or staff.
As a coach, your role is to remind the athletes of their conduct and how to manage
themselves win, lose, or draw. The important thing to do when educating athletes on
their code of conduct is to explain ‘why’.
Explain that athletes should act in the same manner they would want others to act if
they were in the same position. If an athlete is successful, congratulate them. If an
athlete is unsuccessful, encourage them for next time.
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Your role as a coach is to be a role model to your athletes. You should always
demonstrate good sportsmanship throughout competition, training, or events.
Athlete’s often ‘feed’ off of their coach’s energy and enthusiasm – make sure yours is
always positive and following good etiquette.
Figure xiv: Some roles a coach may take on in addition to being a role model.
Athletes in a heightened state of anxiety post-performance

Can be after achieving success (over-excitement) or not achieving desired outcome
(disappointment).
If an athlete is excited and celebrating, do not discourage this! This is the feeling we
all long for as athletes, coaches, and fans! Help the athlete to celebrate in a positive
and safe manner.
It is important to not discount feelings of disappointment. It is appropriate to be

disappointed when we lose a game or match. The challenge for the coach is to redirect
that disappointment into a renewed commitment to training for the next competition
or season. Becoming obsessed with losing is not a healthy or natural reaction for
anyone.
Here are some strategies for athletes experiencing heightened states of anxiety:
1. Use Strong Minds stations

a. Positive Messaging
b. Deep Breathing
c. Stretching
2. Offer support – through hi-fives, knuckle touches, other forms of comfort that
the athlete is accepting of and comfortable with
3. Have a consistent post-performance routine (win, lose, or draw)
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a. Stretching
b. Debrief
c. Praise for effort
All athletes are different and will have different ways of coping. Work with your
athlete what their best post-performance routine should be and when to carry it out.
For some, shortly or immediately afterward is appropriate. If you leave it too long, it
becomes forgotten.
For others, they may need more time to decompress – there is no one size fits all.
The athlete’s effort, attitude and personal skills attainment should be rewarded and
positively reinforced.
Educating Athletes
Each athlete is different. Simple guidelines and strategies on how to educate athletes
will not be universally applicable to athletes. However, having a knowledge of the
foundations as listed above will help you to best prepare your athletes for training
and competitions.
Some simple tips for educating athletes about sports psychology are:
1. Introduce elements bit by bit

a. Start with goal setting
b. Strong Minds stations
c. Introduce pre-performance routines
2. Use sporting examples to explain elements of psychology
a. Confidence
b. Disappointment
3. Work in groups
a. Have open discussions about elements before, during, and after training
and competition
References
Association, American Psychological. (2021, March 11). American Psychological Association. Retrieved
from American Psychological Association: https://www.apa.org/ed/graduate/specialize/sports
Plakona, E., Parčina, I., Ludvig, A., & Tuzović, A. (2014). Self-Confidence in Sport. Sport Science, 47-54.
Schaefer, J., Vella, S. A., Allen, M. S., & Magee, C. A. (2016). Competition Anxiety, Motivation, and Mental
Toughness in Golf. Faculty of Social Sciences, 309-320.
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Planning Training and Safety in Powerlifting

Training for Powerlifting Competition
Special Olympics powerlifting programs require several things in order for athletes to
be successful. This includes a commitment by coaches as well as others who can
provide their knowledge, time and caring for athlete training and competitions.
Athletes require the support of gyms and fitness centers and other places to train.
Alternative training locations or equipment for training at home may also be needed.
Every Special Olympics athlete is different. Training must be applied to all in a personal
and appropriate way. The strength levels of athletes as well as the resources (facilities
and qualified coaches) and time available will be major determinates of the type of
training that can be provided. These are important considerations for developing
sustainable training plans.
Key Elements of a Good Training Plan

Coaches should be aware of and constantly account for the following when planning
an athletes training:
 Realistic Goals – Base on training history, short - long-term goals and time available
to train
 Transition from mostly low intensity (how much weight) to high intensity over a
training season. Lifting too much too soon can be a recipe for disaster.
 Transition from mostly higher volume (number of repetitions) to mostly lower

volume within a cycle (8 to 12 weeks). Build the foundation first then make it
stronger.
 Consistency and managing fatigue are the most powerful elements of a training
plan. Also, be attentive to athletes lifting too heavy or too many sets/repetitions.
Athletes may be on different planes as it relates to their training experience and

difference in ability to adapt to training. Understanding this difference and including
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this in their training plan is crucial to them having fun and being successful. Whether
an athlete is new to strength training or powerlifting, or has several years of lifting
experience, each athlete is an individual and must apply good strength and power
training principals to their daily, weekly and monthly routines.
A major consideration in training athletes is the time available to train. With time
being such an important variable to athletes it is even more important for coaches to
be schooled in the many variables at his or her disposal. Where some athletes are able
to train three and maybe four days a week, it is likely that some will only be able to
train twice a week or maybe only once. Coaches must plan according to how many
days and how much time is realistically available to train.
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An important guide for what days to train is that training days should be separated
with an adequate amount of recovery days. If a workout has three training days that
incorporates all three lifts then ideally each training day would have either one day
between or two days between them. An example would be Monday, Wednesday and
Friday training days with Tuesday, Thursday, Saturday and Sunday recovery days.
If working out two days a week then each

training days would have two days or three
days between them. An example of this
would be Monday and Thursday training
days with Tuesday, Wednesday, Friday,
Saturday and Sunday recovery days. This
same system would work with a four day
“split” routine with a balance of either two
or three days between competition and
competition related exercises. An
example would be to train squat and light
deadlifts on Monday, bench and bench
accessories on Tuesday, Deadlift and light
squat on Thursday and light bench and
bench accessories on Friday.
Still another individual variable to understand is the athlete’s age. As lifters age they
need to account for a slower recovery time and the growing sensitivity to exercise
volume and even training frequency. Where a younger athlete may be able to include
three to five sets of five, older lifters may do best with one to two sets of five or even
one to three sets of threes initially as work sets. Additionally, younger athletes may
be able to train each lift two to three times a week with medium to heavy weight while
older athletes might only be able to train each lift twice or even once a week with
medium to heavy weight.
The following suggested training programs as defined below include a limited number
of exercises that have been proven to be effective in creating total body strength and
power and should receive the majority of time and attention. These exercises are
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designed around the minimum equipment of a squat rack, bench, bar and weights.
This reduces the need for equipment while still allowing for maximum training
response and recovery.
Make sure to have small (1/2 kg and 1 kg) plates for athletes who may need to make
small jumps in weight each workout. It is much better to make small increases than
large increases that might result in failure.
Programs also include a variety of options for athletes and based upon their current
status and fitness. Suggested programs are intended to make the most out of the
limited time coaches and athletes have available to train.
It is important to note that in strength training and especially powerlifting, nothing

replaces consistency of training, gradual progression of intensity and commitment to
quality execution of each lift every repetition, every workout.
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Stress Adaptation and Strength

Understanding how the body adapts to stress is a critical tool for Special Olympics
powerlifting coaches. Knowing this and how much volume (number of repetitions and
intensity) as well as how much weight relative to a one repetition maximum an athlete
needs is critical to their sustainable success.
For novice lifters the stress response and recovery process occurs primarily between
workouts. As the lifter progresses to intermediate status, the stress response and
recovery process occurs over mostly a weekly timeframe. As lifters advance closer to
their natural potential, the response and recovery process occurs over a longer period
of multiple weeks.
The following illustration shows the bodys response to stress during a training cycle.
Note that the one of the most important aspects of stress response is the recovery.
Stress Response
Adapted from H. Selye's: The Stress of Life
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It is important to pay attention to each athlete’s progress and note their improvement
on daily, weekly or monthly level and to plan for continued progress and competition
based upon where they are in their individual training journeys.
The following suggested training programs provide basic guidance for program
planning given the above and need to be understood and individualized for each
athlete.
Strength training as it relates to powerlifting should be done with repetition range of

two to eight repetitions. The higher the repetitions the more the training focuses on
muscle building or hypertrophy. While big muscles are nice to have, there is a catch.
Using higher repetitions can build muscles that don’t necessarily lift more weights.
Using repetitions over ten do not significantly contribute to functional strength as do
repetitions of two to eight. Singles are not recommended because it is too easy to
miss a set if you are having a bad day. If you miss one of two out of three lifts you still
are successful lifting the highest weight prescribed that day.
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Prilipens Table
A very useful guide to how much weight to use within a particular repetition range is
Prilipens Table (Below). The table provides ranges for different strength goals for
each particular workout. Training too few repetitions in an intensity range will limit
the desired growth in hypertrophy, strength or power and training with too many
repetitions in an intensity range can lead to overtraining.
Prilipens Table
*Work Sets and Reps Table

Optimal Rep
Intensity Reps per Set
Range(total)
Below 70% Hypertrophy 5 to 8 18-to 30
70-79% 3 to 6 12 to 24
Hypertrophy/Strength
80-89% 2-5 10 to 20
Strength/Power
90%+ 1 -2 4 to 10
Power
Determine 1 Rep Max based upon a reasonable increase from previous

competition (3 to 5 %) or from a training max.
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Training Programs and Programing

For the reasons previously stated, the limits placed on training by facility availability,
equipment and most importantly, time available to train, will greatly determine how
the athlete’s training plan will be laid out daily, weekly and monthly. Simplicity of the
workout without too much variation of workout days and exercise changes, may also
make it easier for athletes to be successful. The following examples of training
variation attempts to walk the fine line of the ideal and the realistic, and of course
what has been proven to work for novice, intermediate and advanced level lifters.
Novice Athlete Programs

The novice designation is for those athletes with a very limited strength training
history. Novice training (especially younger novice) takes advantage of the rapid
adaptation experienced by athletes who are new to strength training.
Novice lifters have had such limited exposure to training that their faster nervous
system adaptation allows them to make substantial strength gains over a fairly short
time. Most novice athletes can add weight to their lifts every workout and continue
to make gains for several weeks or even months.
A novice lifter can usually benefit from a medium number of repetitions which
straddles the line between hypertrophy and strength. Using fives to increase muscle
while also driving the response needed for greater strength output and muscle group
coordination seems to work well for novice lifters. Additionally, sets of five
repetitions seem to help athletes maintain consistent form. Too many repetitions can
cause the novice lifters newly developed form to break down, setting the stage for
failing a lift or possible injury.
For the first time novice athlete, a good starting point is generally to begin with a very
light weight or just bodyweight and work on form for a few workouts before starting
a weight progression. You can then add weight and work up to what the lifter is able
to do for five repetitions with at least one to two repetitions in reserve. The following
suggested novice training routines take advantage of the novice lifters rapid
adaptation phenomenon and equally fast gains in strength.
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Suggested Novice Three Day Program – Week 1
Workout A – Monday Workout B – Wednesday Workout A – Friday
Squat 3x5 Squat 3x5 Squat 3x5
Bench 3x5 Press 3x5 Bench 3x5
Deadlift 1x5 or
Deadlift 1x5 Deadlift 1x5
Row/Chin-Ups 3/5
Note: This reads 3 sets of 5 repetitions. These “work sets” can be done as “sets across”
with each set being the same weight or ascending sets with work sets increasing by a
small amount from 1st through 3rd set.
Suggested Novice Three Day Program – Week 2
Workout B - Monday Workout A - Wednesday Workout B - Friday
Squat 3x5 Squat 3x5 Squat 3x5
Press 3x5 Bench 3x5 Press 3x5
Deadlift 1x5 or Deadlift 1x5 Deadlift 1x5 or

Row/Chins 3x5 Row/Chins 3x5
Considerations
 Workouts A and B are alternated M-W-F. The alternating workouts continue for
the following week(s).
 As deadlifts become heavier, athletes can alternate workouts with rows or chin-
ups. This may occur as early as four to six weeks into the program.
 Squats and deadlifts will initially jump 5kg a workout and taper off to 5 while bench
and press will increase by 5 and decrease to 1.25kg increases
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 For older novice athletes increases in weight per workout may need to be limited
to 2.5kg in the squat and deadlift and 1.25kg in the pressing movements at the
start then reduce to smaller jumps between workouts (this will require 1.25kg
plates).
 Doing consecutively heavy squats 3 times a week may be too much for some novice
athletes (especially over age 50) and may respond best by incorporating a lighter
squat day (80% to 90% of heavy squat days) on their middle day of the week and
eventually only squatting 2 times a week. Older athletes should not allow for more
than 5–10 % reduction if using a light day on squat.
 If the athletes gets stuck at a given weight they can reduce fatigue by lowering
reps or sets or instead of doing 3 work sets do 1 work set and 2 back off sets.
Progression can then continue with gradually adding volume through a second
then third set then adding weight as appropriate.
 If athletes cannot perform the squat correctly, have them use dumbbell squats or
bench squats as a gateway to competition squats.
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Suggested Novice Two Day Programs

Another athlete training option is a two day program. This option may also be
preferable for athletes who are active in other sports and/or only have two days a
week to workout. This program requires at least 2 days rest between workout
sessions.
Suggested Novice Two Day Program
Monday Thursday
Squat 3x5 Squat 3x5
Bench 3x5 Bench 3x5
Deadlift 1x5 Deadlift 1x5 (Chin-Ups or Rows 3x8-

10)
Press 3x5 Press 3x5
Note that after several weeks of training with steadily increasing weights on the
deadlift, more recovery may be needed. Chins or rows can be an effective alternative
to one of the deadlift days in this case. Make sure these are actual chins and not the
‘kipping’ chins that use the legs and momentum to achieve more repetitions.
Remember that athletes will continue to add weight (even if it is a small increase) to
each workout as long as they can.
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Suggested Novice One Day Program

This workout can be used with much older athletes who are in a very low state of
conditioning or and/or athletes who are very limited in time they can train. They may
transition to other programs as time and conditioning allow.
Suggested Novice One Day

Program
Any Day of Week
Squat 5x5 (Ascending Sets)
Bench 4x5 (Ascending Sets)
Deadlift 1x5, 1x5 (Back off

set)
Press 3x5
Chin-Ups or Rows 3 x 8-10
It is recommended that athletes train for at least eight weeks in the novice program
before entering competition. It is also recommended that no modifications to the
training be made within the eight week period except for not training for at least two
days prior to competition. This will allow the athlete to continue on the novice
program after the competition or possibly transition into the Intermediate program
as discussed below. If athletes choose to run another novice cycle with the
adjustment suggested above, for the last three weeks, competition lifts might use
three sets of three to better adapt to competition readiness.
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The Intermediate Athlete
The intermediate athlete has used the Novice program over several months to build
stress and subsequent adaptation and recovery. They now need to adjust their
training to account for a longer recovery and adaptation period of every week versus
every two to three days. The intermediate program also accounts for an increased
need for training variety between workouts using different intensities, volumes and
in some cases exercises.
As athletes advance from novice to intermediate, they should be prepared to handle

heavier weight and lower repetitions as they progress through a training cycle. This
will add their ability to adapt to an even heavier training load the following week.
These lower repetitions should also, allow the body to peak for competition as long
as adequate recovery is provided. Additionally, intermediate lifters may use a greater
range of repetitions overall as a part of the needed variety in volume and intensity in
order to drive further adaptations and gains.
The intermediate program uses heavy light and medium (HLM) workouts over 3 days,
a heavy medium workout over 2 days or a split system over 4 days to spread the
training load over a week. Note that slightly more volume (number of repetitions and
sets) is suggested for heavy days early in the cycle than with the Novice program. This
additional volume and subsequent stress can be more easily handled with weekly
versus daily recovery programing.
The following table provides an example of a Heavy-Light-Medium 3 Day program for

intermediate level lifters. The 3 Days could also be: heavy day-Saturday, light day
Monday and medium day-Wednesday. Which can make transitioning to competition
a little easier.
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Suggested Intermediate Heavy-Light-Medium - 3 Day Program
Starting Sets/Reps – Week 1
Heavy Day – Monday Light Day - Wednesday Medium Day – Friday
Squat 4x5 Squat 2x5 (80-85% of Squat 1-3x5 (85-90%

Hvy Day) of Hvy Day)
Bench 4x5 Press or Close Grip Bench1-3x5(85-90% of

Bench 3x5 Hvy Day)
Deadlift 1x5 Chin-Ups or Rows 3x6-8 Deadlift 1x5 (85-90%)
Of Hvy Day
Considerations:
 Be careful about too much medium day volume (sets and repetitions) which can
prevent athlete from performing at their peak on the next heavy day.
 Squats and deadlifts can increase from 2.5-5kg a week while bench and press will
increase by 1.25-2.5kg per week.
 Younger athletes can handle a light day of as much as 20% less than heavy day and
a medium day at 10% less but older athletes may tend to detrain with this amount
of offset. They might get best results with 10 to 15 % less on light day and 3- 5%
less on medium day.
 Older lifters may also need to reduce the competition lifts to three sets of three
or four sets of two on heavy day earlier in the cycle to ensure adequate recovery.
For older athletes, increases in weight per week may be limited to 2.5kg in the
squat and deadlift and 1.25kg in the pressing movements at the start then reduce
to smaller increases (this will require 1.25kg plates).
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Note that for continued gains it is recommended that athletes not consistently go
to maximum repetitions for each training session but allow for 1 to 2 repetitions
in reserve.
Intermediate Heavy - Medium Two Day Program

The Heavy Light Two Day program shown in the table below can be used by those
older intermediate athletes/partners with less recovery capability or those who have
other sport or heavy physical pursuits that would interfere with the 3 day program.
Older lifters can use this program indefinitely or alternate with novice training after
layoffs. Suggested weight increases per week are the same as for the three day
program above.
Suggested Intermediate Heavy-Medium Two Day Program Starting

Sets/Reps – Week 1
Heavy Day (Monday) Light Day ( Thursday)
Squat 4x5 Squat 2x5 (85-90% of Hvy Day)
Bench 4x5 Bench 4x5
Deadlift 1x5 Deadlift 1x5 (85-90% of Hvy Day)
Chin-ups or Rows 4x6-8 Press 3x5
Intermediate 4 Day/Split Routine

Split Routines can allow for a significant amount of work to occur over a four day
period (vs three days). This allows for a greater amount of recovery time. Split
routines also allow more time for conditioning work or single joint exercises that do
not tax the nervous system. It is recommended that the 4-Day/Split Routine only be
used by athletes who have trained regularly in the Novice routine and have completed
some training with the 3-Day Intermediate routine. The following table depicts a four
day a week Heavy Light Split program.
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Intermediate 4 Day/Split Routine Program Option – Week 1
Monday Tuesday Thursday Friday
Close Grip
Squat 4x5 Bench 4x5 Deadlift 2x5
Bench 3x6
Stiff Leg or
Incline Barbell
Press 3x5 Deficit Deadlifts Light Squat 3x5
Press 3x6
3x5
Lying Triceps Barbell Rows Barbell Press

Chin-Ups 3x8
Ext 3x6 3x8 3x6
Note that sets and repetitions shown are work sets and not warm ups.
Light day work (Squats and Close Grip Bench) will include a reduction in weight of from
5 to 15% of the heavy day loads for that lift. It should be noted that bigger, stronger
lifters may require larger offsets than smaller lifters and lighter lifts. Also, older
athletes may require lower volume (fewer sets/repetitions) and higher intensity
(weight) for effective light day work.
The following includes some weekly progression options that can be applied to two
day, three day and four day intermediate routines.
Note that Prilipens table above can be used to match the correct intensity and
repetitions to the progression shown.
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Intermediate Program Sets and Repetition Progression

Note that light and medium days do not change
Option 1 – Increase in weight/Gradual reduction in repetitions per set
This option uses heavy day increases of weight each week following guidelines above.
Using the tables above, heavy day for the three day option is Monday, while heavy
days for the four day option are Tuesday, Thursday and Friday. If repetitions are not
completed with any of the prescribed sets, repetitions per set are reduced the
following week. Sets and repetitions might look like the following:
Week Reps and Sets
Week1 5,5,5,5
Week 2 5,5,5,5
Week 3 5,5,5,4
Week 4 4,4,4,4
Week 6 4,4,4,3
Week 7 3,3,3,3
Week 8 3,3,3,2
Week 9 2,2,2,2
Week 10 Competition
For Option 1, light days use 2 sets of 5, then 3 sets of 3 for last few weeks while
medium days use 3 sets of 5s for most of the program then for last few weeks 2 sets
of 5 then a single set of 5. Light days only go up in weight a little each week or can
stay the same for more than one week or drop according to the need for recovery
before Medium day. Medium days similarly increases weight gradually or stays the
same for multiple weeks.
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Option 2 - Rep Progression
The Rep Progression program incorporates a gradual increase or repeat of weight

with a cyclical change in sets and reps. A typical weekly progression might be: 4x5 x
75kg, 4x5 x77.5kg, 3x6x77.5kg, 4x5x80kg, 3x6x80kg, 4x5x80kg, 3x6 x 82.5kg.
This conservative approach works well for older athletes. It also may work better for
lifters that have a hard time tolerating even small increases in weight every week.
When the athlete is within six weeks of competition they can change the sets and
repetitions to a progression of: 4x3, 4x3, 4x3, 5x2, 4x2, 4x2 with small (1.25kg to 2.5kg
for bench and 2.5kg to 5kg on squat and deadlift) increases each week.
Option 3 – Weekly Step Down
This option incorporates a weekly step down of heavy day reps from 3 sets of 5, 3 sets
of 3, to 5 sets of 1 for all primary lifts over a three week period. The cycle is then
repeated over each of the following 3 week periods with a little more weight each
time.
Note that because this routine uses larger increases between heavy days and
frequent use of 1 RM, it may be too taxing for some older athletes. Also note that
because of lower volume of work experienced on the heavy day, additional work
on light and heavy day becomes more important.
A modification of this option is: 4x6, 5 x 4, and 6 x 2. This variation of the 5,3,1 step
down can provide some variety to athlete training as well as extra volume for some
additional hypertrophy. It is important to note that as repetitions increase, there is a
likelihood that proper form and technique will decrease. Make sure that athletes
never sacrifice good form for more repetitions or weight!
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Structuring Sets
Sets Across
Top or work sets for each primary exercise (Squat, Bench and Deadlift) can be
structured several ways. Sets across uses the same weight and repetitions for all work
sets. This makes it easier to plan for and track as it regards athlete and partner
progression from week to week.
This training option would progress as: 67.5kg x 5, 77.5kg x5, 87.5kg x 3, 97.5kg x5,
97.5kg x5, 97.5kg x5, 97.5kg x5
The downside of this common progression is that it can be more mentally taxing to
have to repeat the same top sets multiple times.
Ascending Sets
Ascending sets is another option that incorporates top sets of ascending weight and
the same repetitions. This progression allows the lifter to see the “light at the end of
the tunnel” without the light being the train that is about to run them down.
Ascending sets progression would look like 67.5kg x5, 77.5kg x5, 87.5kg x5 90kg x5,
92.5kg x5, 95kg x5, 97.5kg x5.
The down side of using ascending sets is that the top weight for that day is done only
after doing two other taxing weights on the way up.
Drop Sets
Drop sets are sets that incorporate warmup sets then a single top or work set followed
by one or more sets of reduced weight to build adequate training volume. This
progression has the advantage of having less work up to and including the top set.
A drop set progression could look like: 67.5kg x5, 77.5kg x5, 87.5kg x1, 92.5kg x1,
97.5kg x5, 95kg x5, and 92.5kg x5.
Still another drop set progression that could be used to add additional volume is:
67.5kg x5, 77.5kg x5, 87.5kg x1, 92.5kg x1, 97.5kg x5, 95kg x5x2, and 92.5kg x5x2
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The disadvantage of this progression is that after competing your top or target weight
you still have a lot of work to do.
As indicated above, with the intermediate program, athletes may train for 8 to 10
weeks in a progression and jump from the end of the progression directly to
competition. If no competition is available or desirable then the progression can
continue for a few more weeks or a break can be taken and the progression can be
restarted at a slightly higher weight.
Advanced Athlete and Partner Programing

The Advanced Special Olympics athlete has generally had several years of training
within the context of intermediate level training. The advanced lifter requires a longer
time (multiple weeks) to acquire the training stress and adaptation that is needed to
perform at the highest level. The advanced lifter, will also require further increases in
variety of volume, intensity and exercises used as well as other training variables to
continue to push the body to higher levels of performance.
It is important that athletes are not pushed too quickly into this level as they
1. May not be ready

2. May not have time for the increased levels of work and variety
3. They can make gains at the intermediate level for years
Advanced athlete programing should be planned in phases which address a particular

aspect of preparedness. As with the Intermediate phase, training will generally build
adaptation to higher volume and lower intensity while follow-on phases of training
will focus on maximizing the development of strength with lower volume and higher
intensity.
How long each phase will be is dependent on the individual athlete. While some lifters
may need to focus more on higher volume and muscle building (more repetitions
and/or more sets) over a training period, others may need to focus more on strength
and power with proportionately lower repetition sets.
Programing for the advanced lifter can also include a mix of the above factors within
each training week and can be effective with a coach that is knowledgeable in how to
64
implement that type of training. These training options can be used in conjunction
with many of the principals outlined under the intermediate program.
The advanced program should follow a closer adherence to training intensity

amounts. This will be depicted as percentages of single repetition maximums and
provide weekly and monthly targets for which the lifter can gauge planned success
by. While these percentages are important to the advanced lifter, they should not
prevent reevaluation and adjustment if the lifters training performance is lagging.
Advanced programing can also include exercises that require equipment that is
generally not needed in Novice or Intermediate level programing. This will provide for
a greater mix of training stimulus needed to continue to make gains and overcoming
sticking points.
Also note that the training variables incorporated in the Intermediate program can
continue to be used in the advanced program. This includes the use of lighter training
days that may be alternate forms of the competition lift.
Other advanced training variables are the incorporation of work set configurations
(Sets Across, Ascending Sets and Drop Sets) based upon what works best for the
athlete and/or partner at that time.
65
The following are examples of Advanced Programs based upon the number of days
allocated for training:
Three Day Advanced Option – First Training Week

Medium Day (Low
Light Day (Active Rest)
Heavy Day – Monday Stress Volume Day)
Wednesday
Friday
High Bar Squat 2x5 (80- Box Squat 3x5 (95% of

Squat 5x5
85% Squat) Hvy Day)
Close Grip Bench 3x6 Incline Bench 3x6 (85-

Bench 5x5
(80-85% Bench) 90%Bench)
Deficit or Snatch Grip

Deadlift 2x5 Pull Ups 3x8
Deadlifts 2x5
Dumbbell Bench 3x8 Press 3x6 Rows 3x8
Four Day Advanced Option – First Training Week

Monday Tuesday Thursday Friday
Close Grip Bench

Squat 5x5 Bench 5x5 Deadlift 2x5
3x6
Stiff Leg/Deficit
Incline Bench High Bar Squat
Deadlift 3x5 (alt. Press 3x6
3x6 3x6
weekly)
Dumbbell Bench Triceps

Rows 3x8 Pull Ups 3x8
3x8 Extensions 3x8
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Advanced Athlete and Partner Sets and Rep Progression (Heavy Day)
A simple linear option progresses at a steady rate which allows the body to gradually
adjust to changes in intensity and volume.
Advanced lifters can use similar sets and rep progression as intermediate lifters or use
a percentage based progression as outlined below.
Example Linear Progression Reps and Sets for Heavy Day–

%1
Rep 74 76 78 80 84 86 88 90 92 94 Comp
Max
Sets/
5/5 5/5 5/4 5/4 5/3 5/3 5/3 5/2 5/2 5/2 5/2
Reps
Advanced athletes should also be ready to include deload weeks into their training if
accumulated fatigue or soreness dictates it. Deload weeks are most beneficial when
volume (sets) are reduced and if possible intensity (weight) is maintained. Deloads
week are commonly most beneficial at four week progressions and especially the last
three to four weeks before competition. It should be noted that deload weeks are not
always needed or beneficial and coaches must make the decision to deload based
upon careful assessment of the lifters condition.
Safety in Powerlifting Training and Competition

A key element to a successful strength and conditioning program is safety in the
weight room. The following can help to assure athletes safety and prevent injury and
loss of hard earned gains:
 Make sure all equipment is in proper working condition and that no safety hazards
exist such as tripping or striking a part of the body
 Make sure that spotters are always used and attentive in the squat and bench. Stay
close but don’t make the athlete dependent on your support as this is not allowed
in competition. Always use two hands when spotting.
67
 A back spotter should be used for the deadlift if there is a concern about the
athletes balance.
 Always use collars on the bar with plates
 Always use safety arms for the bench press that are set high enough to protect the
neck but not so high as to allow the bar to strike them.
 Athletes must always use a thumbs around grip on the benchpress. This prevents
the bar from slipping out of the hand and is competition rule.
 Athletes should warmup with light movement such as walking in place, slow jog or
exercise bike before beginning to lift to reduce the possibility of muscle injury. A
cool down with stretching should be incorporated after training is over to enhance
recovery.
 Do not have athletes attempt weight that they cannot do without good form
 For cleanliness and environmental health, keep equipment wiped down with a
sanitizer and maximize ventilation and air flow as much as possible.
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Teaching Powerlifting Skills

Basic Skills
Proper form is critical to receive maximum benefit from each primary and secondary
exercise and to improve efficiency of lifts. Good form and technique are essential for
preventing injuries. Because of particular body type or physical limitations, form may
vary to a degree between athletes.
Along with having an arsenal of training knowledge, a Special Olympics Powerlifting

coach needs to have a good mix of verbal, visual and tactile communications tools in
their tool kit to be successful.
Squat
This is probably the most difficult of the
three power-lifts for Special Olympics
athletes to master. However, with patience
and repetition, most athletes can perform
this lift. This exercise contributes to the
overall strength of the athlete more than
any other exercise. Even if the athlete is not
going to compete in the lift, the squat
should be included in training because of its
many benefits.
It is often beneficial to have the athlete

develop a base level of muscle tone through
the use of easier-to-learn exercises such as
dumbbell squats, goblet squats or bench
squats prior to beginning competition
squats with a bar. When the athlete has developed this base, it is important to work
on the form with no weight before actually squatting with the Olympic bar and plates,
no matter how light. Repetition is the key here!
69
Find the proper stance for the athlete through trying both the narrow and wide
stances. Because of the relative inflexibility at the calf and Achilles tendon, many
athletes will not be able to squat with any degree of control with less than a shoulder-
width stance. Use a wider stance with toes out, buttocks and knees back to allow the
lower leg to be as vertical with the ground as possible, chest high, back straight, and
chin up. This is easier for the athlete to learn and is more mechanically efficient.
As a way to teach the squat, instruct the athletes to start with hands straight ahead
to improve balance. Stand in front of the athlete and have them go into a full squat
position and then return. When the athlete has mastered this squat alternative
change to the athlete squatting with the bar and add weights as they are ready.
The powerlifting athlete should train for the squat the same way the athlete would
compete in a squat competition. The signal “squat” at the beginning of the lift and
“rack” at the completion of the lift allow the athlete to become completely familiar
with the signals of the movement.
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The following describes a competition format for the squat; athletes should be
trained accordingly.
1. The lifter shall face the front of the

platform. The bar shall be held
horizontally across the shoulders,
hands and fingers gripping the bar.
After removing the bar from the
racks, (the lifter may be aided in
removal of the bar from the racks
by the spotter / loaders) the lifter
must move backwards to establish the starting position.
2. When the lifter is motionless,
erect with knees locked, and the
bar properly positioned, the Chief
Referee will give the signal to
begin the lift. The signal shall
consist of a downward movement
of the arm and the audible
command “Squat”.
3. Upon receiving the Chief
Referee’s signal the lifter must bend the knees and lower the body until the top
surface of the legs at the hip joint is lower than the top of the knees. Only one
decent attempt is allowed. The attempt is deemed to have commenced when the
lifters knees have unlocked.
4. The lifter must recover at will to an
upright position with the knees
locked. Double bouncing at the
bottom of the squat attempt or any
downward movement is not
permitted.
5. When the lifter is motionless (in the
apparent final position) the Chief
Referee will give the signal to rack the bar.
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The signal to rack the bar will consist of a backward motion of the arm and the
audible command “Rack.”
 The lifter must then return the bar to the racks. For reasons of safety the lifter may
request the aid of the spotter/loaders in returning the bar to, and replacing it in
the racks. The lifter must stay with the bar during this process.
The diagrams below indicate the legal bar position and required depth in the squat:
72
Coaching Tips for the Squat

• Demonstrate the squat to the athlete then have the athlete attempt the lift
• The coach’s use of touch control and holding the athlete by the belt and shoulder
can be effective in getting him or her into proper position and form. This should
only be done in the early stages of learning the lift. If the athlete becomes
dependent on a touch control or assistance, this will affect his or her performance
in competition where touch and assistance are not allowed.
• Although not necessary, an athlete may wear a belt and knee sleeves while
squatting. The spotter should stand behind the athlete.
• No assistance should be given to the athlete by the spotter unless it is for the
purpose of teaching the technique or helping an athlete who cannot complete the
lift. Always encourage your athlete to complete the lift.
• If needed, assist athlete with setup under the bar (place hands and feet) and with
replacement of bar. This is best done standing behind the lifter.
• Use simple visual, tactile and verbal cues;
o “Chest up”
o “Elbows forward”
o “Down, down, down”
o “Up”
o “Hold it”
• You may need to use hands to the chin, shoulders, belt to help athlete obtain and
maintain correct positioning during the lift.
• Don’t add too many cues at a time
• Provide critique and praise
73
A. Facing the Bar B. Getting Under the Bar
C. In Position D. Squat: Slightly Below Parallel Position
E. Fully Erect Position F. Return to Rack
74
Faults and Fixes Chart – Squat
Error Correction
Consistently remind the athlete of the
commands
Athlete does not listen or
Provide verbal prompts like “Wait” or
execute the commands
“Hold it”
Verbal praise for success
Demonstrate/adjust form/technique
Give your athlete verbal Prompt “lower”
Consider Flexibility and/or Foot Position
Athlete does not achieve proper Reduce the weight
depth
Have the athlete perform lift with no weights
Repetition of correct form/technique
Athlete has foot movement after Give your athlete verbal prompts
squat command has been given Repetition of correct form/technique
Athlete does not ascend with
Verbal prompt “up”
weight
Reduce weight
Athlete leans too far forward in
Verbal prompt “head up or shoulders back”
ascent
Reduce weight
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Bench Press
The bench press measures the upper body strength of an athlete while lying in a prone
position on a competition powerlifting bench and pressing weight in an upward
direction. It is important that the position of the athlete on the bench and where they
grip the bar maximize their ability to lift the weight.
Athletes should be positioned on the bench with their eyes looking straight up at the
bar. The lifter must lie on their back with head, shoulders and buttocks in contact with
the bench surface. The feet must be flat on the floor (as flat as the shape of the shoe
will allow).
The athlete’s hands and fingers must grip the bar positioned in the rack with a thumbs
around grip. This position shall be maintained throughout the lift. The athletes hands
should generally grip the bar at shoulder width to a slightly wider than shoulder width.
To achieve firm footing the lifter may use flat surfaced plates or blocks not exceeding
30 cm in total height to build up the surface of the platform. Blocks in the range of 5
cm, 10 cm, 20 cm, 30 cm, should be made available for foot placement at all
international competitions.
76
The following describes a competition format for the bench press; athletes should
be trained accordingly.
• The spacing of the hands shall not

exceed 81 cm measured between
the forefingers (both forefingers
must be within the 81 cm marks and
the whole of the forefingers must be
in contact with the 81 cm marks if
maximum grip is used). The use of
the reverse grip is forbidden.
• After removing the bar from the racks, with or without the help of the
spotter/loaders, the lifter shall wait with elbows locked for the Chief Referee’s
signal.
• The signal shall be given as soon as the lifter is motionless and the bar properly
positioned. The signal to begin the attempt shall consist of a downward movement
of the arm together with the audible command “Start.”
• After receiving the signal, the lifter must lower the bar to the chest (the chest, for
the purpose of the rule, finishes at the waistline or top of the belt), hold it
motionless on the chest, after which the Chief referee will signal the audible
command “Press.”
• The lifter must then return the bar to arm’s length.
• When held motionless in this position the audible command “Rack” shall be given
together with a backward motion of the arm.
• Any change in the elected lifting position during the lift proper (i.e. any raising
movement of the head, shoulders, or buttocks, from the bench, or movement of
the feet on the floor/blocks/plates or lateral movement of hands on the bar) will
result in a no-lift.
77
Coaching Tips for the Bench Press

• Demonstrate the bench press to the athlete and then have the athlete attempt
the lift
• As with the squat, the athlete should learn to perform the bench press with little
or no initial resistance. A stick can be used to simulate the bar while the athlete
performs a high number of repetitions. For the athlete to learn where the bar
should rest, the coach may touch the athlete’s chest at the sternum to illustrate
where the athlete should bring the bar down.
• If needed, assist athlete in setting up on bench (body, hands and feet placement)
and encourage “chest high” or “big air”. You may need to start with adjusting
athletes from the front on the bench then move to the rear of the bench during
the lift.
• Make sure eyes are directly below the bar. Hands are placed where the athlete’s
forearms are vertical and elbows tucked when bar is paused at chest and feet are
flat. You may need to move their hands and touch their chest where you want
them to bring the bar.
• Hand off if allowed (training and lower level competition).
• Additionally, the coach may place a hand at the point where the bar will be locked
out to give the athlete a target for completing the lift. Also note that in
competition the coach must move out of the way of the head referee immediately
after handing off if allowed.
• Use simple visual, verbal and tactile cues –”hold it”, (before start, press or rack
commands). “push”, “don’t stop” after press command.
• You may need to use hands as “targets” for initial lockout, placement on chest and
final lockout.
• Don’t add too many cues at a time
• Provide critique and praise
78
A. Placement of Athlete’s Hands B. Placement of Athlete’s Head
•
C. Coach Hands Off to Athlete D. “Start”
E. Bar Motionless at Chest F. “Press” G. “Rack”
79
Faults and Fixes Chart – Bench Press
Error Correction
Consistently remind the athlete of the commands

Athlete does not listen or execute the
Provide verbal prompts
commands
Consider Foot and/or Body Position

Give your athlete verbal Prompt like
“wait” or “hold it” or “hold it high” while
Athlete does not achieve proper start holding bar in place until they can hold it
in the locked out position
position
Reduce the weight
Give your athlete verbal Prompt “wait” or “hold it”
while holding bar in place until they can hold for the
Athlete does not hold bar at chest for “press” command
press Reduce the weight
command
Give your athlete verbal prompts “head down”, “butt
down”, ” feet flat”
Athlete raises their head, feet or Reduce the weight

buttocks Have the athlete perform lift with no weights
80
Error Correction
Give your athlete verbal prompt “push it” or “don’t
stop”
Athlete does not push weight to full
extension upon receiving the press Reduce the weight”
command Have the athlete perform lift with no weights
Give your athlete verbal Prompt “wait” or “hold it”
while holding bar in place until they can hold for the
“rack ” command
Athlete does not hold the bar for the
signal “rack” Reduce the weight
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The Deadlift
The deadlift, is one of the most dramatic of all lifts and it is often said that “the
meet doesn’t start until the weight hits the floor”.
Correct form should always be practiced in the dead-lift. Using a straight back and
pushing with the legs as much as possible will reduce the possibility of injury and
provide for greater performance. Either the narrow or wide (sumo) stance may be
used. Either stance can be used effectively by keeping the bar against the legs with
arms straight down from the shoulders. This must be maintained whether athlete
uses a wide or narrow stance. If narrow stance is used arms will be touching the legs
on the outside and if wide or sumo stance is used, arms will be touching legs on the
inside. If a wide stance is used, toes may be pointed outward in order to maximize
pulling capability.
It is very important that the deadlift be done slowly with the head back, without
bouncing or hitching the bar up the legs, and without rounding the back. The athlete
must be taught to deadlift with head up, buttocks down, and back straight. A stick
may be used to simulate a bar while establishing proper technique.
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The following describes a competition format for the deadlift; athletes should be
trained accordingly.
 The lifter shall face the front of

the platform with the bar laid
horizontally in front of the
lifter’s feet, gripped with an
optional grip in both hands and
lifted until the lifter is standing
erect.
 The lifter will then pull the bar
to erect position with no
support on the thighs and no downward movement of the bar. Any rising of the
bar or any deliberate attempt to do so will count as an attempt. Once the attempt
has begun no downward movement is allowed until the lifter reaches the erect
position with the knees locked. If the bar settles as the shoulders come back
(slightly downward on completion) this should not be reason to disqualify the lift.
 On completion of the lift, the
knees shall be locked in a
straight position and the
shoulders back.
 The Chief Referee’s signal
shall consist of a downward
movement of the arm and the
audible command “Down.”
The signal will not be given
until the bar is held motionless
and the lifter is in the apparent
finished position.
 The athlete should be familiar with the command “down” at the completion of the
lift when the torso is erect, shoulders are in line with the torso, and the knees are
straight. Also, athletes must not drop or slam the weight to the platform which
will result in a no lift.
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Coaching Tips for the Deadlift

 Demonstrate the deadlift the athlete then have the athlete attempt the lift.
 During the initial learning stage, the coach may hold the athlete’s shoulders back
and push down on the back of the athlete’s belt to reinforce good form as weight
is added.
 Athletes may also want to bend their arms as in a curl and should be reminded to
keep their arms straight.
 The coach may stand in front of the athlete to help the athlete position the feet,
place the athlete’s hands on the bar, and position the head in an upward position.
 The coach should not assist the athlete with the lift, except during the learning
phase or if the athlete is having extreme difficulty maintaining correct form.
 Bring them as close to the bar as practical.
 Provide simple verbal cues
o “Butt Down”
o “Shoulders Back”
o “Arms Straight ”
o “Tight Grip”
o “Pull”
o “Don’t Stop”
o “Lock It Out”
 Don’t add too many cues at a time.
 Provide critique and praise
84
A. Athlete Faces the Bar B. Athlete Starts Lift in Their Own Time
C. Athlete Pulls the Weight D. Erect Position with Knees Locked and Shoulders Back
E. “Down”
85
Faults & Fixes Chart – Deadlift
Error Correction
Consistently remind the athlete of the command

Athlete does not listen or execute
Provide verbal prompts
the command
Give your athlete verbal cues. (“touch the bar with

your legs, butt down, head up”, “arms straight”
Athlete lifts with too much Reduce the weight

forward lean and/or buttocks high
and or bends arms while pulling
the weight. Repetition of correct form/technique
Use tactile cues such as touch forehead,

shoulders back of belt to adjust athletes position
Give your athlete verbal cues (“keep pulling” or

“don’t stop”)
Athlete supports or “hitches” the
Reduce the weight
weight on the legs
86
Error Correction
Give your athlete verbal cues. (“finish it” or

“shoulders back”, “knees straight” or “hold it”.
Athlete does not achieve proper Demonstrate/ adjust form/technique

finish positions with the shoulders
Reduce the weight
back, knees locked or taking a step
Give your athlete verbal cues. (“don’t drop it”)
Athlete does not maintain control Reduce the weight
of the bar Have the athlete perform lift with no weights
87
Preparing for Competition

There are several things to consider when
preparing athletes and partners for
competition. These include a good training
plan that is based upon the number of weeks
left to train and the changing variables that
are mentioned above. Also needed is a good
competition plan.
A competition plan includes warmups, 1st,

2nd and 3rd attempts for lifts competed
along with contingencies. The competition
plan also includes information related to the
athlete that is needed to best support them
during the competition. This might be how
they wear their belt, what music they like,
and/or what “psych” words they might use
when on the platform. Also included might
be if they use blocks and what kind of setup
they need prior to each attempt.
The following is a copy of blank competition

plans that can be filled out in excel, copied on
to hard paper, hole punched and hung
around the coaches neck so as to keep their
hands free.
Download Here
Lifters Competition Plan Provided by Special Olympics Illinois
88
Also, it is a good idea to have a (separate) list of all of the items athletes and partners
will need to bring to the competition including:
 Lifting shoes
 Singlet
 Long socks
 Correct underwear
 Lifting Belt
 Wrist wraps
 Personal chalk
Along with a competition plan and list of items that need to be brought, it is a good
idea to plan on the logistics and timing of arrival at the venue, weigh-in, equipment
check and warm-up. Also, plan your athlete’s meals and hydration
Your athletes have worked so hard that you don’t a misunderstanding about
transportation to the venue or how long it will take your athletes to warm up, or who
will warm your other athletes up while you are with an athlete in staging or at the
platform to impact and athletes success. It is their time to shine and you are there to
make sure nothing gets in their way!
89
Glossary of Terms
Term Definition
Adaptation Body/muscle adjust to increased workload or training stress
Ascent Raising of the bar in any lift
Referees instructions prior to, during and after lifts, as per the
Commands
International Powerlifting Federation Rules
Descent Lowering the bar in any lift
Erect Position Standing upright, legs locked
Excessive supporting of the bar on the legs during the dead lift,
Hitching
usually as a ratcheting motion up the leg
The mechanical advantage or disadvantage applied during the lift

by the position of the body part (upper leg, upper arm, lower
Leverage
back) based upon hand placements, foot placement, or joint
positioning
Ability of muscle to produce work for a relatively long period of

Muscle Endurance
time
Exercises that focus most of the energy of the lift toward the
extension of the muscle and not the contraction. An example is
allowing the lifter to lift the bar in the bench press from
Negatives
extended position to the chest and then have spotter assist to
extension. Negatives can result in soreness and injury and should
be avoided
Tendency of body to elevate performance capability as a

Overcompensation
response to workload or increased training stress
Overload Workload exceeds that previously experienced
90
The point in the squat where the lifter’s hip joint is even with the
Parallel knee joint. To perform an acceptable lift, the lifter must go lower
than parallel
Training at 90 percent or higher, usually only in the last three to

Peaking
four weeks prior to competition
Periodization Change in volume and intensity of workload over time
Power Strength with speed
Squat, bench press, and deadlift or exercises that are basically

Primary Lifts irreplaceable for their contribution to overall strength
development
Largest muscles capable of producing the most work in the

Primary Muscles
squat, bench press, and deadlift (thigh, chest, and back muscles)
Recuperation Muscles return to normal state or homeostasis
Number of consecutive movements in an exercise between rest

Repetitions
periods
All supplementary lifts other than the squat, bench press, and
Secondary Lifts deadlift or that directly contribute to overall strength
development (bent row, stiff leg deadlifts)
Smaller muscles (sometimes called synergists) that contribute to

Secondary Muscles the work produced by the primary muscles directly or help with
balance or control
Sets Number of times a group of repetitions is performed
The process of closely following the movement of the athlete

during the lift with hands ready to assist if necessary. Except for
Spotting during the learning period or for assisting when the athlete
appears unable to make the lift, the hands should not be placed
upon the bar or the athlete’s body
Strength Ability of muscle to produce force
91
Top Set Heaviest set
Formulas that use historically based numbers by which different

body weights can be reconciled or levelled to compare lifting
competition results. A coefficient is calculated based upon the
IPF Formula lifter’s formula number and the amount of weight lifted. The
resulting coefficient score is used to place the lifter. The IPF
Formula has one table for male lifters and one table for female
lifters
92

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Powerlifting Coaching Guide 2022

POWERLIFTING COACHING GUIDE AUTHORS

SPECIAL OLYMPICS INTERNATIONAL STAFF

In order for powerlifting coaches to have a comprehensive understanding of the sport

Differences of Special Olympics Powerlifting

Events Offered in Powerlifting

Rules for the Squat:

• Athlete starts with bar at correct location on back/shoulders

Figure i: 'Athlete' at the top of the squat

• Waits to receive the command “Squat”

Figure ii: Athlete at the bottom of the squat

• Without a referee command, ascends to an upright and motionless position with

Figure iii: Athlete returned to top of the squat

Figure iv: Athlete at the top of the benchpress

• Fingers closed around bar

• Bar at arms full extension and motionless– command “Start” is given

Figure v: Athlete at the bottom of the benchpress

Figure vi: Athlete returning to the top of the benchpress

• The command “Rack” is given.

vii: Beginning of the Deadlift

• Pulls without supporting on thighs or bar going down

viii: Top of the Deadlift

Equipment and Attire

Figure ix: Powerlifting Lifting Suit (Singlet)

 Special Olympics World and Regional Games powerlifting competitions, all

 The t-shirt may be plain, i.e. of a single color.

Figure xi: Briefs permitted to be worn under a

 Women may also wear a commercial sports bra.

 Swimming trucks or any garment consisting of rubberized or similar stretch

 Any supportive undergarment is not legal for use in IPF competition.

 Full length leg stockings, tights or hose are strictly forbidden.

o Width of belt: 10cm maximum

o Thickness of belt: 13mm maximum along the main length

o Inside width of buckle: 11cm

o Outside width of buckle: 13cm

o Tongue loop width: 5cm maximum

o Distance between end of belt and far

 No part of the underside shall be higher than 5cm.

 The underside must be flat, i.e. no projections, irregularities or a doctoring from

Knee sleeves must conform to the following specifications:

 The sleeves must be constructed entirely of a single ply of neoprene, or

 Knee sleeves shall be of a maximum thickness of

 Knee sleeves shall not have any additional

Knee wraps may not be worn.

Wrist wraps shall not exceed 1m in length and 8cm in

Religious or Cultural Garments

Training and Competition Equipment

Powerlifting Fitness and Safety

For a powerlifting program to be successful it is important that coaches

Benefits of Fitness for Athletes

• Enhanced sport performance through improved.

PHYSICAL ACTIVITY OUTSIDE OF SPECIAL OLYMPICS

Specifically, powerlifting athletes are recommended to eat high amounts of

It is recommended to have your last meal or snack at least 90 minutes before

Consider taking 5 minutes at the end of practice to cover nutrition and

The Fit 5 Guide has a hydration

Encourage athletes to drink one bottle of water (16-20oz/500-600ml) an hour or two

SAFETY AND INJURY PREVENTION

POWERLIFTING WARM-UPS AND COOL-DOWNS

 Gradual increase in body temperature.