In today’s video, Hall of Fame Powerlifter Brad Gillingham takes us through a strength training workout that will help with building strength, speed, and power.
Today I’m going to show you a power rack partial workout that I do at different times of the year. I personally like to do a lot of power rack movements because it allows you to train more weight than you could perform in the full range of a movement. Also, by using this super maximal weight you’re able to train your sticking points.
To try to increase your overall strength you must improve your sticking points or weaknesses. Each lift tends to have a specific sticking point. In the squat, it occurs right after you come out of the hole. In the bench press, it’s at a point right after you come off your chest. And lastly, in the deadlift it’s somewhere just below your kneecap.
By training that super maximal weight, you can get many benefits. You strengthen those sticking points, improve your grip, and decrease lumbar stress.
The power rack partial workout includes a complex, so I’m combining a power rack squat from a higher level, a speed squat, and a sandbag squat. Combining these three will give a full total body workout. With these three movements you’ll be working on overall strength out of the power rack, speed and power with the lighter weight speed squat and muscular endurance with the sandbag.
Power Rack Partial Squat
The first movement is the power rack partial squat. For the set-up, the bar should be at a height that puts you into about a quarter squat. Get your hands set like your normal back squat set-up. Pull yourself under the bar, get your back tight. Head should be in a neutral position and not tilting back. When lifting you should feel pressure in the big toe, pinkie toe, and heal of the foot. Get your belly full and brace before you lift the bar and finish by extending the hips.
Speed Squat
After the partial squat I immediately move over to the speed squat. When performing the speed squat, I use 60 – 65% of my one rep max. The set-up for the speed squat is the same as your normal back squat. The goal is to try to move the bar as fast as you can, without losing the integrity of the lift. Again, it’s important to keep a straight or neutral spine as you lift. Also think about spreading the floor as you come out of the hole.
Sandbag Box Squat
After I finish the speed squat, I move right into the sandbag box squat. The sandbag box squat is a front-loaded lift and gives you a little different leverage. When performing this movement, I try to sit back as straight as possible, keeping my chest nice and tall. You sit on the box and really use your glutes and hip extension to finish the lift.
In this program you’ll be performing eight sets of three reps. It’s really an intensive workout, and when you’re done with it, you really know you’ve worked out. If you watch the video, you’ll be able to tell by how sweaty and out of breath I am. Haha.
I hope you enjoyed the workout and stay strong.
Brad Gillingham, CSCS / Hall of Fame Powerlifter / Team myHMB athlete
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