GarkoFit Powerlifting Training
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Sport Specific Training

PowerLifting Training Program

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Powerlifting is a strength sport consisting of three events: the bench press, the squat, and the deadlift.



Dariusz Garko (GarkoFit founder & Coach) “My biggest accomplishment in USA is putting my 67 year old client with 2 knee replecement into Powerlifting contest after 2 1/2 years of training. At her 1st competition she set new US record and qualify for US Nationals in 5/2011. 


Powerlifting requires specialized training techniques that are focused on strength and explosive power. Traditional training methods dictated low repetitions with maximal weight. These practices are still true today, however training methods have advanced to include emphasis on explosive power. This may be achieved through dynamic exercises which utilize lighter weight and alternating repetition patterns.


The squat, flat bench press and deadlift are the three main lifts in powerlifting competition. In order to maximize their effectiveness at these lifts athletes typically train with a cyclical routine using some sort of weekly split. A common 5 day split consists of chest/shoulders, back, legs and two days of full body routines (light and medium), however there are many, many different methods. Training consists of mostly compound lifts (a compound lift being any movement across multiple joints) in the 1-5 repetition range.


Click Here to See the Full Results of Her Record-Breaking Achievements (look at weight category 105lb).


GarkoFit is committed to offering the Highest Quality and Educational Training Programs for any type of athlete. We are about teaching people to exercise the right way and giving them a Better State of Mind as well.