Revisiting The “Big Three” Lifts of PowerLifting


When should you take a break from training the “Big Three” Lifts (Press, Squat and Deadlift)? Or, do you hang on to them with such sacredness as the farmer hangs onto his tools, or the preacher man hangs on to his Bible?  I know how dogmatic Powerlifters can be about their training.  I have been around the weightlifting arena all of my life, and spent time this year sponsoring Powerlifting meets, working closely with and providing consulting services to some national level Powerlifters.  The more time I spend around Powerlifters, the more I see them training the Big Three lifts with no significant break or rotation of them.

As I’ve seen time and time again, benchers don’t like to get off the bench, and squatters don’t like to lay off the squats.  But this is exactly what a lifter should do every 8-12 weeks of training heavy with these lifts.  The following are recommendations or suggestions on how to take breaks from your primary lifts, in order to rest your body and make better strength gains down the road.

My recommendations are based on two very important scientific principles in training - Specificity and Periodization.  Whether you are a runner, a swimmer, or for our discussion, a lifter, Specificity (training specifically with the sport/exercise as the focus) is highly applicable.  The second principle I mentioned is Periodization, a concept developed by a swimming coach of all sports! Here in the good 'ol USA back in the early 1960's. The concept of Periodization is to strategize long term training and exercises for a given sport.  Eastern Block coaches pioneered this theory and ran with it!  I know first hand of having the pleasure of my mentor, Professor Spassov (currently at the University of Texas and the former strength coach of Bulgaria), discuss in detail the history of Periodization  at NSCA Strength Training Clinics.  The Eastern European coaching community quickly learned that the body's endocrine system, under heavy stress and continuous training of a given lift/sport would burn out after approximately 8-16 weeks. Knowing this, it became important to change the training variables of intensity,volume and selection of exercise/sport, so the theory of Periodization made sense, as it allowed the lifter to train in some other fashion without losing strength.  

So, how do we apply these principles to Powerlifting?  We do so by cycling off the “Big Three” lifts for 8 weeks or so, and substituting those exercises with the following:

Bench Press substitutes: Incline Bench Press, Machine Bench Press or Dumbell Bench Press.
•    Do not train with any low reps - use a higher number of reps (10+)
•    By using higher reps, this will necessitate lower intensity (approximately 70%)
•    After 3-4 weeks it will be wise to lower to a 8 rep scheme/5% greater intensity

Squats Substitutes: Step Up squat, One Leg squat, Hack squats or simply machine leg exercises such as a leg press.  As a rule, it must be a basic leg exercise that involves at least two joints (knee & hip joints).  
•    Apply the training reps and intensity as mentioned above
•    Step Ups are considered a great substitute for the Back squat, because it works the legs very well without placing heavy stress on the lower back.  This exercise came highly recommended by Professor Spassov himself.

DeadLift Substitute: Power Cleans (light weight), Modified Olympic Lifts (Hang Snatch, Clean/Press)
•    Apply low intensity (65-75%)
•    Lift a percentage of body weight - 50-75% of bodyweight is good measure     
•    Keep reps at 5-10

If these lifts are new to you they may seem awkward - don’t get discouraged!  Take the time to learn the new lifts because they will add new strength to the deadlift.  Since the body develops faster reaction time from such lifts, this will enable the weight to be pulled more effectively off the ground when performing the deadlift.  Note: Strong Man/Wrestler Mark Henry became a successful deadlifter by building a foundation of strength by first being an Olympic lifter under Professor Spassov's guidance and training.

How long do I stay off Powerlifting exercises?  Good question!  Based on personal experience and training other lifters, the same amount of time devoted to the primary lifts should equal the time off.  At a minimum, this should be six weeks.  I have managed to peak with a Bench Press Program in 8 weeks using a intricate set/rep scheme and then laying off for 8 weeks.

I know what you’re thinking...If I lay off my Powerlifts I will lose my strength gains!!  Well, the answer is Yes and No. Initially, the body will welcome the change of exercises and intensity, allowing those worn out adrenals to be re-strengthened.  Hopefully, the time off will also allow the body to heal any of those nagging injuries, and your mind will also feel refreshed as well.  Another encouraging fact is that once you cycle back onto the “Big Three” lifts, you will be able to regain the strength you had at your peak just two to four weeks into your training.  This will be a good sign your body is on the right track!

One can certainly appreciate the dedication of the Powerlifter, and again this year I saw some impressive performances.  There are always skilled, talented athletes who perform well.  To become such a performer, for long term gains in strength and to minimize burn out or injuries, lay off the Big Three lifts for the appropriate time, and create a workout program in the interim that will maintain one's strength, or in some cases help compliment your next training cycle.

I hope this article, leaves you with some information to work with for long term training planning.

In closing, I leave you with a old Powerlifting Proverb:  May Your Lifts Be Light & Your Lights Be White
Ramsey Rodriguez CSCS/CISSN

Ramsey Rodriguez is a Sports Fitness Consultant with 25 years of professional experience in fitness training, sports nutrition and natural alternatives for health and wellness.  He has also created sport-specific training and nutrition programs for various professional and collegiate athletes in the areas of football, sprinting, swimming, weightlifting and powerlifting.  His Mission Statement:  “I am 100% committed to the passion and pursuit of improving human performance.”

Ramsey is also a disciple of Dr. Angel Spassov ( a world-renowned Bulgarian strength and conditioning specialist and former 7 time Olympic competitor), who taught him Periodization Training methods based on Eastern Bloc theory and whose inspiration led to the creation and development of  “Tribustol” some years later.

Currently, Ramsey resides in Dallas, Texas.  He is a competitive bodybuilder and former NPC Bodybuilding Judge.  He also takes an active interest in powerlifting via his affiliation with 100% RAW Powerlifting.

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