Club Description - The Rice Powerlifting Team was developed to support Rice students, faculty, and staff interested in developing strength via training specific to the sport of powerlifting. The three events used to judge an individual's strength are squat, bench press and deadlift. The team is supportive of lifters at all levels of ability and participation. One focus is to gather a concentration of competitive lifters to represent Rice University at local, regional and national meets. In each powerlifting meet, an individual is given three attempts at each of the three events. The individual who lifts the greatest total weight (sum of the best of each event) in a given body weight class wins the meet. On occasion, a "best lifter" of the meet is designated using calculations based on body weight and weight lifted (not simply a ratio). An individual must be careful to begin a meet by choosing a weight which they can lift without much chance of failure. Every individual must complete at least one successful lift in each of the events. Individuals are not allowed to decrease weight subsequent to an attempt. The Rice Powerlifting Team is in complete agreement with the standards set by the American Drug Free Powerlifting Association. The ADFPA tests individuals for drug use regularly to insure fair competition and to support a healthy lifestyle.
Contact Information
Team President, Thomas Burnett: tburnett@owlnet.rice.edu
I began lifting weights in high school in order to get strong enough to make the varsity baseball team. Though my baseball career is long over, weightlifting is still a large part of my life. I have found that weightlifting is enjoyable both in itself and as a sport-specific training program. My vision of the Rice Powerlifting Club is to introduce its members to the sport of powerlifting, to develop strength for whatever goals we might have, and foster a love for leading a healthy, physically active lifestyle.
Tom Burnett
"The human body was never designed for a sedentary lifestyle. It was made to hunt saber-toothed tigers and walk forty miles a day."
Arnold Schwarzenegger
Team Vice President, Luke Hartley : outback_55@hotmail.com
I spent my high school career as a cross-country runner, and I always prided myself on my fitness and stamina. However, when I began my weightlifting career in preparation for enrollment to the USMA at West Point I realized that I had previously only trained a very specific part of my body. Weight training has increased my stamina, strength, and overall fitness at least 100 fold. It has not only put me in the position to lift "big weights" but has given me the universal fitness necessary to participate safely in nearly any sport that I choose to take up. Weightlifting is not a pursuit of narcissism but a pursuit of life. I find that my weight training has not only affected me physically but has also made me more conscious of my body, more in tune to its signals, and more aware of the food that I put into it. I encourage all to get into the gym and start building those calluses ....... you will never look back.
Luke Hartley
Faculty Advisor, Dr. Gibson: hoot@rice.edu
I began weightlifting at 13 years of age due to a lack of size and strength necessary to compete in football and other contact sports. I soon became more interested in competing in lifting than in other sports. With very few interruptions, I have been lifting for over 17 years. My training has ranged from recreational weightlifting to competitive powerlifting and weightlifting (olympic lifts). I was a member and president of the Powerlifting Team at The University of Texas at Austin. During my years of participation on the team, we won four national championships in the American Drug Free Powerlifting Federation. I competed in several weight classes (148, 165, 181, 198 lbs). In 1990, the ADFPA Collegiate National Championships were held at Virginia Tech, and I finished 11th in the nation in the 165 lb weight class. In 1991, the ADFPA Collegiate National Championships were held at Purdue University, and I finished 6th in the nation in the 181 lb weight class.
In 1992, the ADFPA Collegiate National Championships were held at The University of Texas at Austin, and I finished 3rd in the nation in the 198 lb weight class. I was privileged to compete with several fantastic lifters at the collegiate level. Several of my closest friends were national champions. A list of a few of the more impressive lifts include, but are not limited to:
David Walker 114 lb Deadlift 405 lb
Larry Bolden: 123 lb Deadlift 473 lb
Kim Beckwith 129 lb Deadlift 363 lb
Brandon Cooper 132 lb Squat 460 lb
Eric Hammer 148 lb Squat 575 lb
Eric Hammer 165 lb Squat 606 lb
Eric Fomby 165 lb Deadlift 628 lb
DJ Jenkins 220 lb Squat 680 lb
Manny DeLaroza 320 lb Squat 720 lb
* In 1993, Mark Henry frequently trained with us. We were lucky enough to watch his high school record breaking 933 lb squat. Mark weighed approximately 420 lb. Mark went on to represent the US Olympic Team in the 1996 Olympic Games in Atlanta.
My last year of eligibility as a collegiate lifter was forfeited when I decided to focus my energy on finishing my Masters Degree in Kinesiology. I went on to finish my PhD in Kinesiology at UT. My personal areas of interest include mechanisms of skeletal muscle hypertrophy and the effects of aging on muscle mass. I no longer compete in powerlifting, but I have gained a great deal of experience with regard to helping others maximize strength specific to their goals. I hope to help Rice University become competitive at the local, regional and national levels.
Brian T. Gibson, PhD
American Drug Free Powerlifting Association: (ADFPA)
Training Programs for Beginner, Intermediate, and Advanced Lifters
Periodization
Periodization is a type of lifting regime that allows for an individual to follow the overload principle while adjusting intensity, duration, and frequency of training exercises. The premise behind the overload principle is that an individual must continue to challenge themselves at great enough intensity to induce anatomical and physiological adaptation. If a training program is not of great enough intensity to cause adaptation, it is generally referred to as a maintenance program. In any resistance training periodization program, at least three "periods" or stages must be used to prepare an individual for lifting greater weight. A simple, but extremely effective periodization program consists of 12 weeks (3 months). Most powerlifters only compete about 2 to 3 times in one year, but even if you have no intention of competing, periodization programs are extremely effective with regard to strength gain. Because squat, bench press, and deadlift use the majority of skeletal muscle in your body, it is a good idea to use each of these lifts as the core exercises in your program. Several other exercises are added to a balanced program to allow a person to develop "assistance" muscles or "synergists".
It is a myth that lifting heavy weight for fewer #'s of repetitions will cause a person to become too big, cumbersome, or inflexible. Size is mostly dependent upon diet, agility and coordination is dependent upon practice of skills, and flexibility will only be lost with lifting if a person does not stretch regularly. Please do not fear that you will become grotesque, huge, or awkward.
Period #1: During period 1, individuals are preparing themselves for future periods of greater intensity (weight). The first goal of this period is to strengthen the connective tissue harness which surrounds the skeletal muscle to a degree which will reduce future chance of injury. The second goal of this period is to allow for development of coordination (proper form) through neural changes. These neural changes allow for greater strength and balance as well as better timing with regard to muscular contractions (coordination). The third goal of this period is to start inducing muscle protein synthesis for increased strength of contraction. All three of these goals are started extremely quickly when a person begins a training regimen. Scientific literature supports that physiological adaptation begins within hours of the first bout of a new training regimen. It takes a considerable amount of time for some of these changes to occur, but some of the immediate changes in connective tissue and nervous system allow for improvement within the first week (less soreness; better coordination). Period 1 usually consists of 3-5 sets of 10 repetitions for each of about 4 exercises which are used to strengthen any of 3 or 4 body groups. Here is an example:
Body Group - Chest, Shoulders, Triceps
Exercises - Bench Press, Military Press, Flies, Cable Pushdowns
Frequency - At least twice per week (preferably 3 times)
Sets - 3-5 (except for the first day in which 1-2 is OK)
Reps - 10 repetitions in each set (except for the first day in which 10-15 is OK)
Weeks - ~4
Period #2: During period 2, individuals are entering a period of greater intensity (weight) with slightly less volume (# reps). The first goal of this period is to continue to strengthen the connective tissue harness which surrounds the skeletal muscle to a degree which will reduce future chance of injury. The second goal of this period is to continue to allow for development of coordination (proper form, etc.) through neural changes. The third goal of this period is to provide a new and greater stimulus to the muscle which will help to insure continued muscle protein synthesis for increased strength of contraction. This period will allow for a change in program which helps most people get over a "stale" feeling in their training. By the end of the first period, most people have reached a "plateau" in their training and are ready to move on. The second period is when people are generally surprised about their own strength abilities. Period 2 usually consists of 3-5 sets of 5-8 repetitions for each of about 4 exercises which are used to strengthen any of 3 or 4 body groups. Here is an example:
Body Group - Legs
Exercises - Squat, Leg Press, Leg Extensions, Leg Curls
Frequency - At least twice per week
Sets - 3-5
Reps - 5-8 repetitions in each set (but the # can vary)
Weeks - ~4
Period #3: During period 3, individuals are entering a period of great intensity (weight) with even less volume (# reps). Connective tissue and neural adaptations have about reached their peak, but some evidence exists that there is continued slower adaptation. The largest goal of this period is to provide a new and greater stimulus to the muscle as well as an opportunity to test your new strength. The change in period allows for a second change in program to help people get over another "plateau". At this point, some new lifters are approaching #'s that they did not think would be possible. Period 3 usually consists of 4-6 sets of 2-5 repetitions for each of the major exercises. The major exercises are those which use the largest amount of musculature (eg. bench press, squat, dead lift). The rest of the exercises are performed similarly to period #2). Here is an example:
Body Group - Back
Exercises - Dead Lift, Lat Pull Downs, Seated Rows, Shrugs
Frequency - At least twice per week (for Dead Lift, once heavy and once lighter is OK)
Sets - 4-6
Reps - 2-5 repetitions in each set
Weeks - ~2
Period #4: During period 4, individuals are encouraged to compete with their own personal best lifts. This can be achieved in the presence of a lifting partner in the gym or at some local, regional, state, or national meet. Only the national meets require a "qualifying total". Some people have no intention of competing and are relatively quiet about their own goals. This should not be discouraged. All individuals benefit from strength gain. During this 1-2 week period, individuals usually engage in 2-6 sets of 1-3 repetitions for each of the major exercises. Again, the major exercises are those which use the largest amount of musculature (eg. bench press, squat, dead lift). Often, only one assistance exercise is performed during this period. The others are dropped to allow a "tapering" effect before a meet. If you do not intend to compete, tapering is probably not very necessary. Here is an example:
Body Group - Legs
Exercises - Squat, Leg Press, Leg Extensions, Leg Curls
Frequency - At least twice per week (for Squat, once heavy and once lighter is OK)
Sets - 2-6
Reps - 1-3 repetitions in each set
Weeks - ~2
The specifics of your program will depend on many factors which include: # of times/ week which you can realistically lift, specific goals, exercise preferences, diet, sleep, genetics, etc. Diet, sleep, stress, and genetics all play an enormous role in exercise progression. We can address these topics in meetings or one on one.
If you are relatively less interested in gaining strength and more interested in the development of particular body parts, it is easy to modify periods 1 and 2 to accomplish your goals. The only substantive change would be choice of exercises (and possible # of reps and sets). For increasing definition, a person should modify their diet, and increase the # of reps and sets.
Here are generic periodization programs for individuals wishing to lift 2, 3, 4, or 5 days per week: