Written by Precilla Navarro

#kidswhopowerlift is now a thing! How cool is that?! But how do you know when your kid is ready to start powerlifting? Here are a few things to keep in mind.  

Age vs. Attention Span

Will your child pay attention? Are they trainable? There are children as young as 4 or 5 that can pay attention and learn technique without an issue. There are also some who aren't 100% interested, have a short attention span and just aren't ready. So it’s not really about how old they are, it’s about how well you know your kid. Just like adults, if the child isn’t really into it then they aren’t going to take it seriously and that can lead to injury.

Coaching

Your kid is ready! Now what? If you have no clue how to train someone else or are a beginner yourself find someone else. The challenge is finding a coach who's knowledgeable and good with kids. It's amazing what a little encouragement and positive feedback from their coach can do for a child trying something new.

HOW TO START:

Start with technique. You can use a PVC pipe or simply just do the movements with bodyweight before you incorporate an actual barbell. Once your child has the technique down then you can add weight. You can with add weight to the PVC pipe or you can find lighter weight barbells on www.xtrainingequipment.com.

Adding weight to the barbell should be thought of like a promotion. Make sure to celebrate all their hard work as you go along. Learning all the cues for proper technique, breathing and bracing should always be a priority and continuously worked on.

Once you start adding weight, start with volume with low to moderate weight. Personally, we don't have our daughter hit heavy singles or doubles, we usually do triples towards the end of a meet prep but before that, it's sets of 6 or more. High volume training is great for perfecting their motor skills and allows them to perfect their technique. Once your little lifter understands proper bracing and the Valsalva maneuver, you can introduce a lifting belt for those heavier training days. We recommend ordering a custom sized belt from Pioneer General Leather Craft. Every coach should know their lifter and not force them to do anything they're not ready for, this is the same for kids. Some kids can handle lifting heavier for low reps and some aren't ready. Lifting heavy is very mental and can intimidate your beginner lifter. At the end of the day, make sure everyone is having a good time and celebrate each accomplishment.

The first time I picked up a barbell was in 2014.

My first meet was in 2016.

Since that first meet I’ve competed in a few more, I’ve handled tons of athletes and I became a USPA State judge. I love meets! I love the chalk in the air, the adrenaline, the jitters, the screaming, the crowd and all the passion that goes into it. Whether I’m competing, handling, reffing, sponsoring or simply spectating I always leave having learned something new. Here a few tips I have for meet day.

Have a good handler: You handler is like your parent for the day. They become your coach, your decision makers, your caretaker, your cheerleader, and your assistant. Need something? They got it! What’s your next attempt? They got it! How far out are you? They got it!  Your handler should be someone that you can trust, has your best interests in mind. They are there to let you be great but not let you injure yourself in the process. Communication is necessary but so is accessibility. Click here to check out the fanny pack that makes every handler’s job a little easier.

Have all your gear: You should have everything you will use on the platform at gear check. You singlet, t-shirt, socks, wrist wraps, knee sleeves, knee wraps, lifting belt, any and all shoes you wear during your lifts. They will even check your underwear! You will also need your up-to-date membership card and your id.

Your gear should be stuff you're used to lifting with but if you need something new get it far enough in advance to make sure that you like it and you get comfortable enough to use it on the platform. You might also think about bringing ammonia, baby powder and a travel sized safety kit, just in case.

Know the rules: So you decided to powerlift and then you decide to do a meet! Pick a meet and find out which federation that meet is sanctioned by. Then your next job is to learn the rules of that federation. Find the rule book online and read. Does your attire need to have certain specifications? Are there brand limitations? Do you know the specific lift commands? This can be a little overwhelming but the more you know the better and ask questions.

Have a good attitude: Powerlifting is hard and we sacrifice a lot to get a total but at the end of the day, it’s about empowerment. Feeling good about yourself and helping others feel good about themselves. If you don’t believe that, that’s ok. I’m still gonna cheer you on if I ever see you at a meet because it’s what I love most about powerlifting. Everyone at a meet knows what it took to get there and they are ready to scream your name when it is your turn on the platform. Do the same for them. At most meets the judges, spotters, loaders, and other staff are there as volunteers. They are sacrificing their physical bodies and their time to make sure you have a great meet. Be nice to them. Show them your gratitude. A thank you and fist bump can go along way.

Train hard and have fun!

Check out our Meet Day collection!

Written by Sara Lee

So, no-crap, there I was sitting in a classroom on Fort Bragg racing three other girls in my small group on who could “go green” the fastest.  The year was 2014 and we had one of the first generations of the emWave (https://www.heartmath.com/science/) hooked up to our ears.  This by no means is the correct intent behind the tool, but we were all type-A, highly competitive women so we will find a way to turn relaxation techniques into a high stakes event. Aside from a yoga class here and there, this was my first truly immersive experience in the application of breath work with the intention of augmenting human performance.

So why has the concept of big Buddha belly breathing matriculated into how we perform as athletes? Short answer, because it works. Continue reading for the long answer.

When it comes to fitness, whether it is a performance in the gym or as a tactical athlete in the realm of military, law enforcement, or first responders, we are held accountable by General Adaptation Syndrome Theory (GAS). The theory addresses how the body reacts to short and long-term stress and how they influence the human body.  

Stress is stress. No matter if we are pulling our hair out at work, sitting in a room full of people we’d rather not be, or throwing iron in the gym we are eliciting a physiological stress response. Further, then that, I now want to influence the stress response so that a positive adaptation is a result, it may be a reduction in anxiety or higher cognitive acuity in my performance.

The inverse U model or “flow state” model addresses the relationship between arousal (stress) and performance.

Very simply, to achieve the peak of human performance we must learn how to manage our stress.

Here is where that hippy science comes to light. We can effectively use the breathing technique to manage our arousal levels.

As athletes we know the feeling, it’s that fluttery and semi angsty feeling as our heart rate rises that lets us know we are outside of the safety of the practice. While it would be interesting to Hulk out, to perform optimally across modalities we as athletes need to be mentally present in the building.

This is done through deliberate diaphragmatic breathing.

Place your hand on your stomach and the other on your chest, then take a breath. Does your chest rise or does your belly expand? For most of us, it will not be the latter.

Incorporating Deliberate Breathing:

1. Carve out 5-10 minutes of uninterrupted time in a relaxed environment.
2. Sit upright or lay flat on the back placing one hand on the chest and one on the abdomen.
3. Take a deep nasal to inhale, filling the belly.
4. Forcefully exhale, feel the belly collapse.
5. Repeat the cycle.

This is a baseline, once we are able to easily differentiate and move in and out of these breathing patterns it is appropriate to start incorporating the protocol into practice.

Whether we are choosing to inspire nasally or orally where the air goes matters for the following:

Benefits of Deliberate Breathing:

1. Reduction in symptoms of anxiety and depression
2. Decreases Heart Rate and Blood Pressure (activation of the parasympathetic NS)
3. Decreases cortisol
4. Increases blood flow to the muscle tissue
5. Increases cognition (managing state of arousal for performance)

Despite breathing being an involuntary event adopting deliberate breathing into our physical pursuits takes a bit of practice. It also builds the foundation for more advanced breathing protocols such as super-ventilation and hypoxic work that can be incorporated into training modalities.

Advancing YOUR Breathing Practice:

Below is a list of resources that you can use to help develop your own practice.

Phone Apps:

1. Headspace: Meditation
2. Simple Habit
3. Breath (iPhone)

Fitness & Lifestyle:

1. 90/90 Breathing Protocol (best applied during warm-ups)
2. Power Strength Endurance

Get to know Sara better on Instagram 

Additional Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2038162/pdf/brmedj03603-0003.pdf

Recinto, Christine, et al. “Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses.” International Journal of Exercise Science, pp. 507–514.

 Written by Sarah Brenner

Powerlifting coaching can be pretty expensive. For some, like myself, a coach is essential to progressing and totally worth every penny spent. For others, coaching may not be reasonable or necessary.

I think that hiring a powerlifting coach is worth it when:

• You are serious about your strength progression
• You have no prior knowledge or experience in strength sports
• You can pay for coaching without putting yourself in financial hardship
• You have the time and dedication to follow your coach’s plan

Hiring a coach may not be worth it when:

• You are still making significant gains using a free program
• You are experienced, knowledgeable, and confident in your ability to coach yourself
• You have an injury that prevents you from following a plan effectively
• You aren’t sure if powerlifting is for you or have no plans to compete

With that being said, not all coaches are created equal. Here is what makes a good coach, in my opinion:

• At least once-weekly communication/check-ins
• The program is altered based on check-ins
• Program/Accessories are tailored to you as an individual
• They are available for meet day coaching (if local). If they are not local, they are available for contact and support via phone or other forms of communication
• They provide you with a meet day game plan
• They know the rules of your federation (Note: they don’t have to compete in the same federation, just know the rules)
• They offer encouragement and support
• You have been with them for at least a few months and are making progress

What to watch out for in a potentially ineffective coach:

• Everyone who is under their coaching running the same exact program
• Everyone who is under their coaching does the same accessories regardless of individual weaknesses
• They do not offer meet day coaching (if local) OR are not available for contact on meet day (if remote)
• They do not know or pay attention to the rules (i.e. allowing their athlete to step onto the platform wearing items that are not allowed)
• You have been with them for at least a few months and are not making progress
• They are really just a “template guy/girl” (No, seriously, you can find free templates online. Don’t pay someone $50+ monthly to just send you a template program.)

When choosing a coach, you can ask questions before hiring them. If they are unwilling to take the time to answer your questions, you may want to find somebody else.

If it comes down to money, and you are unable to afford a coach but want one, there are tons of free resources out there. Dedicate some time to educate yourself on programming or utilize any of the free templates available on the internet. For the additional support that coaches provide (like form critiques, advice,  encouragement, etc.) you could join an online community or forum, much like Girls Who Powerlift Strong Girls Club.