Sample Programs for Competition

Throughout the years, competitors and experts have toiled to perfect competition workouts to maximize performance. Barely skim the surface when it comes to the variety and diversity of training programs that are available or that you can design. These programs are presented as a starting block and an introduction-se them as a baseline. If you are interested in adding diversity to your strength-training program even without competitive goals, and if you then decide to continue in the sport, search out mentors who can guide you and do the research to become an expert yourself. There are many wonderful resources to help you if you want to be competitive. For the sport of weightlifting visit www.usaweightlifting.org, for powerlifting go to www.usapowerlifting.com, and for strongwoman check out www.nastrongman.com. As you advance in your sport, you will find the training and competition programs that work best for you.

The strongwoman training program consists of one strength day for lower body and upper body and one hypertrophy and conditioning day for the entire body. The third day of the program is a strongwoman event day. Squat jumps and track-and-field drills like skips, hops, cariocas, and side shuffling are excellent and dynamic warm-ups for strongwoman feats. As you get closer to a competition, restrict your training to events only and try to simulate the actual competition.