The Kiwi Strength Way "Get Stronger or Die Trying”.

Powerlifting and Strength Training

The Kiwi Strength Way

Introduction

At Kiwi-Strength, we believe that powerlifting and strength training are not just about lifting heavy weights. They are about discipline, determination, mindset, and the drive to push your body to its limits and beyond. Kiwi-Strength Coach Daniel has a unique but old-school approach to training, combining traditional techniques with our Kiwi "Get Stronger or Die Trying Attitude”.

In this ebook, we will share with you the basics of powerlifting, the benefits of strength training, and the secrets of our Kiwi Strength method. Whether you are a beginner or an advanced lifter, you will find valuable information and tips to help you improve your performance, prevent injuries, and enjoy the sport. You will also learn how to apply the principles of powerlifting and strength training to other areas of your life, such as health, fitness, and personal development.

By the end of this ebook, you will have a solid foundation of knowledge and skills to start or continue your journey of becoming stronger, healthier, and more confident. You will also become part of our Kiwi Strength community, where you can connect with other like-minded individuals who share your passion and goals.

Are you ready to take your strength to the next level? Let’s get started!

The Basics of Powerlifting

Powerlifting is a strength sport that consists of three attempts on three lifts: squat, bench, and deadlift. It is about more than just brute strength - it requires strategic planning and precise technique. “Remember Technique Is Key”

Squat

The squat is often considered the king of all lifts. It is a full-body exercise that primarily targets the quadriceps, hamstrings, and glutes. Proper form is crucial to prevent injury and maximize strength. At Kiwi Strength, we provide detailed guidance and support to ensure our athletes perform squats with the correct technique.

Some of the key points to remember when squatting are:

• Set up the bar on the rack at a height that allows you to unrack it comfortably without having to tiptoe or bend too much.
• Grip the bar firmly with your hands slightly wider than shoulder-width apart to start. Squeeze your shoulder blades together and create a tight shelf for the bar to rest on your upper back. Keep your elbows down and your chest up.
• Step back from the rack and position your feet slightly wider than shoulder-width apart, with your toes pointing slightly outwards. Keep your weight evenly distributed on your heels, mid-foot, and toes.
• Take a deep breath and brace your core. This will create intra-abdominal pressure and stabilize your spine. Hold your breath throughout the lift until you reach the top again.
• Initiate the descent by breaking at the hips and knees simultaneously. Push your hips back and lower your body until your thighs are parallel to the floor or slightly below. Keep your knees in line with your toes and avoid letting them cave in or flare out. Maintain a neutral spine and avoid rounding your back or leaning forward too much.
• Drive your feet into the ground and reverse the motion by extending your hips and knees. Keep your core braced and your chest up. Lock out your hips and knees at the top and exhale. Repeat for the desired number of reps.

Bench Press

The bench press is a fundamental exercise for building upper body strength. It targets the pectoral muscles, triceps, and deltoids. A successful lift requires a combination of power, stability, and technique. We emphasize the importance of keeping proper form throughout the lift to maximize strength and minimize the risk of injury.

Some of the key points to remember when bench pressing are:

• Set up the bar on the rack at a height that allows you to unrack it easily without having to extend your arms too much.
• Lie down on the bench and position your eyes directly under the bar. Grip the bar firmly with your hands slightly wider than shoulder-width apart. Squeeze your shoulder blades together and create a slight arch in your lower back. Keep your feet flat on the floor and your glutes on the bench.
• Unrack the bar and lower it to your chest in a controlled manner while pushing your body to the bar to keep your body fully tensioned. Touch the bar lightly to your chest, without bouncing or sinking it. Keep your elbows at a 45-degree angle to your body and avoid flaring them out or tucking them in too much. Maintain a tight grip on the bar and keep your wrists straight.
• Press the bar up and back to the starting position. Use your lats, chest, triceps, and shoulders to generate force. Lock out your elbows at the top and exhale. Repeat for the desired number of reps.

Deadlift

The deadlift is a true test of overall strength. It works multiple muscle groups, including the back, legs, and core. The key to a successful deadlift is keeping proper form throughout the lift. At Kiwi Strength, we supply comprehensive training programs that include deadlifts as a core part.

Some of the key points to remember when deadlifting are:

• Set up the bar on the floor with the plates touching each other. Stand in front of the bar with your feet about hip-width apart and your toes pointing slightly outwards. The bar should be over the middle of your feet, about an inch away from your shins.
• Bend down and grip the bar with your hands so your elbows are close to your knees. You can use a double overhand grip, a mixed grip, or a hook grip, depending on your preference and strength. Keep your arms straight and your shoulders slightly in front of the bar.
• Lift your chest up and pull the slack out of the bar. This means taking the tension out of the bar and your arms before initiating the lift. Your back should be flat and your core should be braced. Your hips should be higher than your knees, but lower than your shoulders. Your shins should be vertical or slightly angled forward.
• Take a deep breath and drive your feet into the ground. Lift the bar by extending your hips and knees simultaneously. Keep the bar close to your body and avoid jerking or hitching it. Maintain a neutral spine and avoid rounding your back or hyperextending your neck. Lock out your hips and knees at the top and exhale. Repeat for the desired number of reps.

Strength Training

At Kiwi-Strength, we take a comprehensive approach to strength training. We believe in building strength from the inside out, focusing on nutrition, mental toughness, and physical conditioning.

Nutrition

Proper nutrition is the foundation of any successful strength training program. We emphasize a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats.

Protein is essential for muscle growth and recovery. It also helps you feel full and satisfied. We recommend consuming at least 1.5 grams of protein per kilogram of body weight per day. Some of the best sources of protein are lean meats, eggs, dairy, fish, and protein supplements.

Carbohydrates are the main source of energy for your body and brain. They also help replenish your glycogen stores, which are depleted during intense exercise. We recommend consuming at least 3 grams of carbohydrates per kilogram of body weight per day. Some of the best sources of carbohydrates are whole grains, fruits, vegetables, and starchy foods.

Fats are important for hormone production, cell membrane function, and vitamin absorption. They also provide a concentrated source of calories and help you feel full and satisfied. We recommend consuming at least 0.5 grams of fat per kilogram of body weight per day. Some of the best sources of fat are nuts, seeds, oils, avocados, and fatty fish.

We also advise you to drink plenty of water, limit your intake of alcohol, caffeine, and processed foods, and eat at regular intervals throughout the day. We provide customized meal plans and nutrition coaching to help you optimize your diet and achieve your goals.

Mental Toughness

Mental toughness is just as important as physical strength in powerlifting. We foster a mindset of resilience and determination, helping athletes push through barriers and reach new personal bests. At Kiwi Strength, we understand that the journey to becoming stronger is as much a mental challenge as it is a physical one. We supply resources and support to help our athletes develop a strong, positive mindset.

Some of the strategies we use to enhance mental toughness are:

• Setting SMART goals. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. We help you set realistic and challenging goals that are aligned with your vision and values. We also help you track your progress and celebrate your achievements.
• Visualizing success. Visualization is a powerful technique that involves imagining yourself performing well and achieving your desired outcome. We teach you how to use visualization to boost your confidence, motivation, and performance.
• Practicing positive self-talk. Self-talk is the inner dialogue that you have with yourself. It can be either positive or negative, and it can have a significant impact on your mood and behavior. We teach you how to use positive self-talk to overcome negative thoughts, emotions, and doubts, and to reinforce your strengths and abilities.
• Developing a pre-performance routine. A pre-performance routine is a set of actions that you do before each lift to prepare yourself mentally and physically. It can include things like breathing exercises, affirmations, cues, and rituals. We help you create and practice a pre-performance routine that works for you and helps you perform at your best.
• Managing stress and anxiety. Stress and anxiety are common emotions that can affect your performance and well-being. We teach you how to cope with stress and anxiety effectively, using techniques such as relaxation, mindfulness, and cognitive restructuring. We also help you identify and address the sources of your stress and anxiety, and provide you with a supportive environment where you can express

Physical Conditioning

We believe in well-rounded physical conditioning. In addition to powerlifting, we incorporate GPP, and other forms of exercise to create balanced athletes. Our goal is to help our athletes become the strongest, healthier, and more confident in all aspects of their lives.

GPP stands for General Physical Preparedness. It is a term used to describe the general fitness and conditioning level of an athlete. GPP includes aspects such as cardiovascular endurance, muscular endurance, mobility, flexibility, coordination, balance, and agility. GPP is important for powerlifters because it helps them recover faster, prevent injuries, and improve their performance on the main lifts.

Some of the ways we improve our GPP are:

• Doing cardio exercises such as sled work, tyre flips, cycling, swimming, or rowing. These exercises improve our heart and lung function, and help us burn calories and fat. We do cardio at least twice a week, for 20 to 30 minutes per session. We vary the intensity and duration of our cardio workouts, depending on our goals and preferences.
• Doing accessory exercises such as dumbbell rows, lunges, curls, and presses. These exercises target the smaller and weaker muscles that support the main lifts. They also improve our muscular balance and symmetry, and reduce the risk of muscle imbalances and injuries. We do accessory exercises at least three-six times a week, for 10, 15 to 100+reps per set it just depends on the purpose for that day. We choose the exercises that complement our main lifts and address our weaknesses.
• Doing mobility and flexibility exercises such as stretching, foam rolling. These exercises improve our range of motion and joint health, and help us prevent stiffness and soreness. They also enhance our posture and alignment, and reduce the stress on our spine and joints. We do mobility and flexibility exercises at least once a day, for 5 to 10 minutes per session. We focus on the areas that are most tight and restricted, such as the hips, hamstrings, shoulders, and chest.

Conclusion

Powerlifting and strength training are about more than just lifting weights. They are a lifestyle, a commitment, and a passion. At Kiwi Strength, we believe in the power of strength training to transform lives, and we are committed to helping our athletes achieve their goals.

We hope that this ebook has given you a glimpse of what powerlifting and strength training are all about, and how they can benefit you in many ways. We also hope that you have learned some useful tips and tricks to improve your technique, performance, and well-being.

If you are interested in joining our Kiwi Strength community, please visit our website, where you can find more information about our programs, services, and events. You can also follow us on social media, where you can stay updated on our latest news, tips, and achievements.

Thank you for reading this ebook, and we hope to see you soon at Kiwi Strength! Remember, strength is not a destination, but a journey. Keep lifting, keep learning, and keep growing!

Written By

Kiwi-Strength Coach Dan