Cross Training Benefits for Powerlifting
As discussed in a previous article Specificity in powerlifting the key to becoming a good powerlifter is to specifically train the power lifts (Squat, Benchpress and Deadlift) but the question “Is there a benefit of doing cross training for powerlifting?” . The short answer is yes, and here are the reasons why.
What is Cross Training
Cross training is participating or training for an alternative sport from your primary one, in this case powerlifting.
Powerlifting benefit from cross training
Cross Training prevents injury and boredom.
Cross training for powerlifting reduces the risk of repetitive injury, including knee, elbow and shoulder problems and promoting better muscle balance. Often the training program for competitive lifting can be considered boring, adding in a training session for an alternate sport, or playing a casual game of another sport with friends can lead to better adherence to a strict training regime.
Cross-training can help condition the entire body
Most sports, including powerlifting rely on a specific combination of muscles, which means the other muscles are somewhat neglected. Quality cross-training helps make sure those less specific muscles are also trained.
Cross-training for active recovery
Active recovery is an important aspect of recovering from your last intense training session and preparing for your next. Light training sessions or cross training that focus on alternate muscles are great for furthering overall fitness and speeding your recovery efforts.
Remember, any serious athlete knows that over training the same muscles day in and day out only leads to injury and less successful performance, so mix it up a little with the occasional cross training session.
Are you located in the Gympie or Cooloola region ? I offer specific powerlifting coaching and can be contacted via the contact page on this site, or of you would like to just say hi! I can be found coaching and training at Gympie City Gym and I am always happy to answer questions.
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25 Comments
Thank you for sharing this I really appreciate it, I have an knee injury because I didn’t fallow the gym instructor instructions.
I apply this method if my knee injury is gone thank you bro I read your post, thank you for sharing.
Martial Arts is a good cross training option for improving flexibility and balance, it also has a focus on precision rather than raw power making it a good alternative to lifting.
Thanks for the information. Personally I work different muscle groups after two days. I wanted to increase consistency to every alternative day. My trainer tells me that this is not recommended as you need the muscles to rest and recover. What is your opinion on this? Shouldn’t we work at our own pace?
Rest and recovery will depend on training intensity, there should be at least a 1 day gap between targeting the same muscles however high intensity training for larger muscles may need a longer recovery period but low intensity recovery exercises can be done the following day.
This is one informative post. I have been looking for some ways to improve my body and health and this really helps. But given that I have a 12-hour work span, what should be the best routines that I could do and how should I manage my time in order to keep up with the work load and still have time to do crosslifting? Would love to hear back. Anyways, nice and very concise post.
Nice post. Very informative. But I think I don’t have time to do this even if I wanted to. I have 12-hour shifts and I work online. I am scared that I would not be able to keep up with my workload and exercise. What would be your best suggestions in order to do this. Would love to hear back from you. Thanks and keep it up!!
This really is a very good information on how to really work out. I do a lot of squats and crunches, my abdominal muscles and butt are the main focus while training my body.
Although I do get lots of cramp lately in my calf muscle, and I think it’s actually because of excess pressure that I’m putting on it from lots of squats.
What do you recommend I do? Should I continue with the training or slow down a little bit?
I excercise alot everyday and after doing excercise I always feel pain in my muscles maybe because I excercise wrong. but because of this I can start my new strategy in excercising. I will try and follow all of this. hope this works. I will reply to this if I already see the changes in me. thankyou for this blog for telling us the truth and for guiding us.
This is a very helpful article. I used to work out in a gym but i haven’t done powerlifting yet. But i am planning to go back to the gym one of these days I’m sure I will keep in mind cross training and powerlifting as well. I love running and cross training benefits me a lot for it adds stamina and endurance to my cardio. Thank you very much and I really appreciate this tips.
This is an interesting and well informative article though I’m not into interest to any powerlifting exercises.
Well cross training practices are really effective especially for those who would want to join powerlifting and to be a powerlifter. For professional powerlifters, this article is a great help for you.
Maybe I should workout tomorrow morning 🙂 Thanks for the information I Commend you for this.
Performing regular physical activity for muscle strengthening has many health benefits. When performed regularly, muscle enhancement activity leads to improved strength, size, strength and strength of skeletal muscles. Usually, most of the physical activity recommendations recommend that you do moderate to vigorous aerobic exercise, such as brisk walking or jogging. Compared to aerobic physical activity, weight training has greater benefits for bone and joint health, positively influencing the ability to perform the activities of daily life and slowing muscle loss. These results are very important for all ages, especially for seniors looking for ways to maintain their independence. Unfortunately, however,… Read more »
I’ve used the concept of cross training before in my body weight workouts. I did grip work and sprints. The grip work helped with my pull ups and other pulling exercises while the sprints helped get my legs the much needed attention they needed. Before starting to do sprints, I just did squats and I felt my legs were lacking in power.
I’m considering starting power lifting. What’s your opinion about sprints to supplement power lifting?
this info is a reaLLy good heLp . 🙂
A few years ago I cross-trained from basketball with power lifting. I noticed several great benefits from this. Not only did it improve my ability to run faster and longer, I noticed improvement in my entire body. I also suffered from minor exercise induced asthma, this helped me over come that. I noticed it enhanced my motivation as well.
I find that doing calisthenics/gymnastic exercises really helps with my powerlifting, especially with the presses. I was training handstands and one-arm push-ups before I picked up the barbell. When I did, I was able to bench 225 lbs. and overhead press 140 lbs. (at a body weight of 180) after a week or so of practice. Now, a couple of years later, I’m still doing my calisthenics, and I’ve also picked up road cycling. I also like to do pistol squats and front squats/high bar olympic squats, even if powerlifting rules don’t require that kind of mobility. It just feels… Read more »
I use to train a lot in high school and college and since having a baby have been less inclined to workout. This article is really inspiring me to work harder at getting back in shape and what I can do to achieve that. I use to swim and play soccer which I felt that competing in each helped me the other. (training for Swimming made me a better soccer player and vice versa). I also use to do weight training when I was in high school and am inspired to get back into it.
Interesting, because of cross training it helps to reduce some injury problems. I would like to know more about this especially to some exercises. Is it needed to do this everyday?
Do you prefer to cross training in early start of lifting? I’m a beginner and I need some advise. It seems your tips are so legit but can a beginner like me start that?
My sport is soccer. We go through a lot of exercises both in the field and indoor (gym). Naturally, the basic training involves running, dribbling, sit-ups and push-ups, and the normal field football training. Personally, I always try to make extra time for myself and do some heavy weigh-lifting, aerobics and other exercises in a gym near where I stay. I guess what I am saying is that I resonate with what you are saying; It is vital to train the body beyond the sport you participate in. Your advice is great. Very useful. I love it.
I can definitely empathize with combating boredom in your workout. When I find myself doing the same routine over and over, I start dreading heading to the gym. I’ve learned that throwing random games in there, or just making up games in my head, really helps me to keep going during a workout.
This is nicely informative, thanks for sharing! I agree with all the points you made on the benefits powerlifters can get with cross training. Having a balance and not ‘neglecting’ muscles like you mentioned is definitely important to keeping all around strength. As an added benefit, you may look a little more aesthetically pleasing as well when strengthening those neglected muscles.
This is very informative. Atleast now we know how we can avoid getting injured. Will surely apply this from now on.
Whoever gets cramps from working out, whether it is cardio or focused on specific muscles got to make sure they consume enough potassium. I have had issues in the past and gotten crazy cramps on legs after squatting or deadlifting. Your mineral levels are drained. You need to make sure you eat foods that are high in potassium and that your magnesium levels are fine as well. Bananas, avocados and potatoes as well as meats, chicken, fish should be enough. If no, try potassium supplements. Don’t forget the obvious one, lots of water!
Do you have any recommendations on which sports to cross train? I lift for fitness. In the mornings, I do 30 to 45 minutes on an exercise bike. In the evening, I lift, alternations every 3 months between power routines and bodybuilding routines. However, I do believe I need to add workouts to improve my flexibility and balance.