Number one is speed work.
All sports, including powerlifting, require speed. As weights get heavier, they get slower due to gravity. So weights are not heavy or light – they're slow and fast.
Everyone should know that the amount of force you produce in a lift is determined by multiplying the rate of acceleration by the amount of weight lifted. And since you only have so long to complete a maximum rep – 2 seconds, maybe 3 if you're very endurance minded – you have to be fast to be strong. If not, you fail.
Think of speed strength as a transmission in a car. If you take the first gear out of a Mack truck, how fast will it take off? Not very fast. Speed training is that important first gear.
Another reason you need to work speed is technique. You don't perfect technique using heavy loads; you perfect technique with light weights over multiple sets.
The key to making someone run faster is jumping. If you can jump higher you can run faster. It's straight up that simple. Jumping is explosive power.
If you want to get strong, the system is foolproof and works for anyone.
First we'll teach you perfect form, then we'll work on your weaknesses so you don't get hurt. This allows you to bring out your strengths. You'll reach your top potential while many others don't, as they'll get injured or get frustrated and quit.
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