Table of Awesome Assistance Exercises: Powerlifting & Strength
Assistance exercises – they’re used to assist…
However, most people waste they’re time with assistance exercises; they just perform countless “junk reps”.
We all do too many junk reps. Be it in the weight room, track, or pitch.
Junk reps can be defined as repetitions that don’t get you any closer to your goal and I bet you do far too many.
Junk reps are a BIG problem.
They take too much of the limited time an athlete has to practice sports movements or exercises of importance.
A lot of sports coaches are starting to remove Olympic Lifts from they’re coaching programs because they believe the learning curve is too long.
The phrase “we’re training for —— not Olympic Lifting” is being thrown around a lot and I totally agree, especially if you have limited time with an athlete.
Nevertheless, we can assume that Olympic Lifts have some kind of benefit.
Junk reps don’t. Junk rep assistance exercises are a complete waste of time.
The table presented below is a tool to remove junk reps in powerlifting/strength training.
The table simply allows you to judge whether an exercise is specific or not, it’s basically a big list of assistance exercises. It removes the shotgun approach to training and directs your energy with the aim of a sniper, leading to greater results.
In the table we will be using dynamic correspondence as the tool to measure whether the assistance exercises are specific or not. The criteria include:
- The direction of the movement
- The area of force production
- The dynamics of effort
- The rate and time of maximum force production
- The scheme of muscular work
Get an email with a list of assistance exercises for which can be used to optimize your training for the Bench Press, Squat, Deadlift, Overhead Press and Chin-up: