Powerlifting Alexandria VA

Powerlifting is a strength based program focused on the Bench, Squat and Deadlift. In a powerlifting program, the athlete is focused on gaining strength using the prime moves of Deadlift, Bench, and Squat.  By adding in variations on the main lifts (Sumo Deadlift, Romanian, or Front Squat, Incline Bench etc) and adding accessory moves (Dumbell press, Pull ups, Tate Press etc), you quickly and consistently gain overall strength.  This article discuss several powerlifting programs in detail as well as how to perform several of key powerlifting exercises.

Powerlifting Alexandria VA

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Powerlifting Competitions

In a traditional Powerlifting Competition, a lifter will have three (3) attempts at each lift to reach maximal strength; these competitions are timed around a lifted peak performance. While you are not required to enter a competition, we will take you through a full training cycle and then retest your lifts.

Appropriate Ages for Powerlifting

Young or old, short or tall, anyone can take up a Powerlifting program and reap the benefits (increased Power, Strength, Bone Density.)  Building up mobility properly is important so that you can correctly perform these lifts.  While everyone can benefit from a lifting program, these are complex moves and require a great deal of core control to protect the lifter from injury.  Mobility plays a large roll in the execution of the safe execution of these moves. If we feel it is not safe, we will work on the problem areas so you can eventually lift safely and at your full potential.

Powerlifting Equipment

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At Sand & Steel, we have many different Powerlifting Alexandria VA programs, but also the latest equipment and tools. If Rogue makes it, we probably own it. From Barbells to Football Bars to Safety Squats and Chains. We are equipped to challenge your muscles and get you the results you desire.

6-Week Powerlifting Alexandria VA Program

Buckle In – Dynamic Legs

Buckle In is a dynamic effort legs day. Static weight is plates plus the bar. Accommodating resistance is weight with chains and/or bands. An olympic ring set can be substituted for the TRX Body Saw. The Glute Ham Roller from Sorinex can be substituted with an Ab wheel.

MovementSetsRepsDurationStatic WeightAccommodating ResistanceRest
Box Squat122N/A50% ORM25% ORM45 seconds
Conventional Deadlift38N/A40% ORM30% ORM30 seconds
Sled Drive590 secondsBWN/A45 seconds
TRX Body Saw320N/AN/AN/A45 seconds
Glute Ham Roller Rollout520N/AN/AN/A45 seconds

Angel-Dynamic Upper Body

Westside workout Angel. A dynamic day on the Westside Conjugate system involving Overheard press as the main movement. The weights are based on the on rep max or (ORM) and change week to week.

Strict Overhead Press93N/A50% of ORM30% of ORM30-45 seconds
Ring Pullups410N/AN/AN/A45 seconds
Row 250 M3N/A45secsN/AN/A90 secondsMax Effort
Ring Static Fly and Hollow Body Hold6N/A30secsN/AN/A20 seconds
Reverse Band Fly54N/AN/AN/A30 seconds
Candle Sticks54N/AN/AN/A30 seconds
GHR Pikes320N/AN/AN/A45 seconds

Strength and Honor – Max Effort Leg Day

A Max Effort Leg day with the deadlift being the prime movement. All weights are based upon the one rep max (ORM) which should increase each week.

Conventional Deadlift3Max EffortN/A90% of ORMN/A2-5 minutesWithin each set perform as many reps as you can cleanly execute
Barbell Cleans320N/AN/AN/A45 seconds
Assault Bike Sprints410 Calories30-40 secondsN/AN/A2 minutesMax Effort sprint
Sand Bag Snatches315N/A30lbN/A30 seconds
Handstand Walks450 StepsN/AN/AN/A45 secondsScale to workable goal, hard effort
Yoga Leg Holds4N/A60 SecondsN/AN/A30- 45 seconds

Glory – Max Effort Chest/Triceps- WOD 63

Max effort upper body day with the Push Press as the prime mover. The weights are based upon a percentage of the one rep max (ORM) of the client.

Push Press3Max EffortN/A90% of ORMN/A2-3 minutesComplete as many reps as you can safely and cleanly execute
Dumbell One Arm Press420N/A30% of ORMN/A45 seconds
TRX Spiderman Planks425N/AN/AN/A45 seconds
Decline Bench Situps with Mace425N/A20lbN/A45 seconds

Sand & Steel Power Lifting Programs

  1. Strong By Dawn and Paul: only one program at Sand & Steel bears the owner’s name, and this is it.  A powerlifting program designed to burn calories, build core strength, and of course strengthen the main lifts.
  2. Power Lifting Fundamentals: working off the amazing program Jim Wendler has developed, this beginner friendly program uses a time proven periodization to garner impressive strength gains.
  3. Level III: Glute and Core: if you are deconditioned and want to start a powerlifting program this is it.  Not an easy program by an means, but excellent in that it gradually builds up strength for deconditioned athletes.
  4. Texas Method Power Lifting: there are few coaches who know more about powerlifting than Mark Riptoe.  Paul is a learned student of his methodology and developed this amazing program based on Riptoes seminal book Practical Programming for Strength.
  5. Westside Program: Our toughest powerlifting program.  Leveraging accommodating resistance and max lift days this program puts on size and power in record time.


Powerlifting vs. BodybuildingPowerlifting vs. Metabolic ConditioningPowerlifting vs. Functional TrainingPowerlifting and CrossFit
  • Bodybuilding is about shaping your physique to look a certain way with each muscle is trained individually.
  • Powerlifting utilizes compound movements to get the most raw strength
  • Bodybuilding is very high volume, high rep training to create muscle hypertrophy
  • Powerlifting is moderate to low reps at heavy weights- designed to build strength/power
  • Powerlifting is a meant to build maximal strength, bodybuilding is focused on lifting to sculpt the muscle.
  • Metabolic Conditioning is focused on increasing your cardiovascular capacity and weight loss.
  • Power lifting will shape and change your body but the goal is strength and power.
  • Metabolic Conditioning utilizes higher reps with the goal of getting the heart pumping.
  • Both will use compound movements, but with different goals the workouts are different. A heavy squat for Powerlifting vs. Multiple light weight squats in Metabolic Conditioning.
  • Functional training is a term that is often used, when used here we mean specific training towards a specific goal; i.e. becoming stronger in movements that translate to every day strength.
  • The focus with Functional training is to build your muscles and conditioning to mimic those moves used in every day life and to reduce injury risk.
  • Powerlifting is overall strength towards 1 rep max goals, functional Training is strengthening for every day movements.
  • Functional Training is going to use moderate to no weights for majority of the movements
  • CrossFit can get a bad name in the Powerlifting community, but the truth is the stronger you become the more well rounded you will be as a CrossFit athlete.
  • The sport of CrossFit is developing towards the  stronger athlete- not just the fastest. The downside is a lot of CrossFit programming  skips over raw strength and favors volume in the lifts.
  • Building a strong strength base will improve the over all benefit.
  • Powerlifters may scoff at box jumps, but in truth they are a helpful move in practicing leg power, just what you need to stand up a heavy squat.

Paul Bio Picture

Paul Roberts: Personal Training, Mobility, Yoga, Nutrition

View my Bio | Email me  | Newsletter
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
Yoga, M|WOD, CrossFit Level II, 3DMAPS, FMT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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