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This sport is hard enough to explain let alone train for. Powerlifting gyms are few and far between, so trying to find ways to train as a Powerlifter at a commercial gym can be more than difficult.
I feel the powerlifts are based off the tried and true exercises of box squatting, board pressing, and rack pulls. How can you do these at a commercial gym without having the proper equipment? You lift for you, to improve on yourself, to make yourself the strongest you can be.
Grab what you have available and start moving some weight! The Minimalist Method was designed for raw lifters to accomplish the most possible utilizing the least number of sets and reps. It is essential training economy for maximal results. The main movements incorporate a gradually increasing range of motion ROM allowing for you to train with higher percentages while reducing your risk of injury followed by two or three accessory exercises focused on hypertrophy and balance.
There is also a 16 week program for more advanced lifters which incorporates meet prep. The Minimalist, or M2, Method has been developed through years of trial and error with numerous other powerlifting programs. The guess work has been done for you. It has allowed for me to make steady progress over 20 plus years of competitive powerlifting without injury.
It has also been proven to be effective by my many clients, both in person and online, and now by lifters who have been following the ebook worldwide. It is a no-nonsense practical approach.
The most common question I have been asked is how to use the M2 Method at a commercial gym. Not everyone has the convenience of having boxes for squatting, boards for benching, and blocks to pull off.
I trained at a commercial gym for the first ten years of my powerlifting career where I had to make due with what was available.
I remember stacking 45 lb plates to try to make a box to squat on. It took more work to do that than to squat! This would be the easiest M2 Squat program to incorporate at a commercial gym:. The different program options are all interchangeable. If you want to box squat one week, but use reverse bands the next, then you can use program 1 on one week then programs 2 or 3 on the next. A movable bench: Benches can almost always be found in commercial gym free weight areas.
A bench can be used for either a high or parallel box, depending on your height. I actually used a bench for years when I trained at the Y before I had access to an adjustable squat box. Aerobic steps : Steps can easily be stacked until the appropriate box height is reached. Since box options should be readily available squat program 1 would be the easiest to follow at a commercial gym.
If you have a training partner and someone to hold the boards, then your best bet and least expensive option is to go to a local home improvement store and have them cut boards for you.
Deadlift Yep, same idea with the gradually increasing ROM. Simple, but effective. No blocks to pull off of? Your easiest solution would be to have a power rack with safety pins that adjust to the right height as designated. If not, you still have other options to set the weights on to pull off of:. Bumper plates: We actually use bumper plates often at Orlando Barbell. These are just a few of the adaptations I have made over the years. During this time I was successful in breaking numerous world records and achieving a number one ranking.
Now you have some options for more exercises as well as the ability to get the M2 Method which details the ideal percentages and reps to follow. M2 Equipped Method eBook. Your Cart You have no items in your shopping cart. New Items Bands Strength Equipment. Brian Schwab Feb 03, 6 minutes, 42 seconds. Loading Comments Featured Products. Sign up for the Latest News and Offers.
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How to Use the M2 Method in a Commercial Gym
Another long break from blogging. Life has thrown me all sorts of curve balls lately. On a good note, I started a new job, officially, as a personal trainer. This book is all about getting the most bang for your training buck, without over-training. So far I have been loving it. I just completed my first week and already hit a new bench PR.
The Minimalist M2 Method (eBook)
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