In this episode of Table Talk with Dave Tate, the discussion of the hour is a common dilemma faced by beginners of the sport. There are times when new lifters have the determination to improve, but they don’t have a coach in their corner to help them stay focused and make the necessary adjustments to their technique. When Dave was an up-and-coming powerlifter, he committed himself to do countless broomstick squats without a coach present. Eventually, a more experienced lifter came along and offered him some useful advice on how to take his technique to the next level, like sitting back on his heels more.
Best ways to improve technique and progress overall as a novice without a coach. — Conor Connolly
According to Dave, when a novice lifter wants to improve their technique without a coach, they should start by choosing a technique that’s right for them. Proper style and form shouldn’t be forgotten about either. If lifters want to learn more about all three of these elements, Dave recommends studying the articles and routines of powerlifting legend Rickey Dale Crain.
Concerning textbook technique, Dave explains that even though it’s the optimal way to do anything, it can also change based upon a lifter’s body structure, biomechanics, and several other variables. He stresses that each person will have their own unique way to do things, but the key is for them to understand what optimal is.
Regarding technical style, beginners should follow a style and continue to roll with it. They should seek advice from only those that have experienced success with that same style to avoid any confusion. Since powerlifting is such a skilled sport, technique and training are vital to success. Technical training needs to be built into routines.
Overall, Dave reminds lifters of repetition to fix technique leaks. Establishing the right technique takes repeating the same approach countless times with a reduced load. Lifters shouldn’t be concerned about the load, but rather focus on making every rep count and look perfect. If reps are looking different, then lifters should always go back to the broomstick to refine their pattern.
By the Minute
- (0:33) Best ways to improve technique without a coach.
- (0:50) Textbook technique and finding what’s optimal.
- (1:45) Practical advice for beginners.
- (2:04) The importance of technique and training in powerlifting.
- (3:00) How to fix technique.
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So here's my questions
-1. ) What Program would you reccomend I follow, right now I train 4 times a week, well more like 6, other two days are for rehabbing and stuff.
It's set up like this
Monday - Lower Body Variation
Wednesday - Upper Body Variation
Friday - Lower Body Variation
Sunday - Upper Body Variation
It's looks very simple but some of the days I do some dynamic speed work with bands, dynamic work in general, Max Effort work, 5×5 work for just basic strength days, strip sets.
And ussually train the same lift for the two days like Monday and Wednesday I'll train both Squat, but different variations of the squat. I was wondering how would I make those days different like should I do 2 Max Efforts a week? Mainly what I'm getting at is what do you reccomend. Even if it's a basic program for me to start with for a month, in a way, kinda a rubric to follow? Something like that maybe?
-2) What equipment do you think would really help my training.
-3) When it comes to assistance work or accessory work, how should I go about that, I do usually 3 - 5 exercises. But how do I judge reps and sets.
And I'm not going ask anymore. But your advice would help.
Thanks for your time.
-Ryan Jones