Maintaining Power Post Powerlifting

[SummerStriker]

Say I wanted to maintain my current strength level relative to how I feel about things while I'm doing BJJ, but I want to quit doing compound barbell exercises.

I have access to kettlebells, medicine balls and dumbbells. I'd like to use them.

 

[Ethan]

Oh boy...

Tangentially related, what are your current lifts?

 

[SummerStriker]

Oh boy...

Tangentially related, what are your current lifts?

Bench 255, Press 155, Dead 315, Front Squat 245

 

[SummerStriker]

Day 1

Double Dumbbell Clean and Press 5x5

Double Dumbbell Bent Over Row 5x5

Turkish Get-up 2x5


Day 2

Barbell Front Squat 5x5

Double Kettle Bell Swing 5x5

Dips 3xX


Day 3

Dumbbell Bench Press 5x5

Pull-ups 3xX


Day 4

Barbell Front Squat 5x5

Double Clean 5x5

Turkish Get-up Sit-up 2x10

I'd like to replace the Barbell Front Squat but it is one of the few leg exercises that doesn't bother my knee. I'm not sure I have an alternative.

 

[j123]

Any reason why?

 

[SummerStriker]

Any reason why?

Sometimes I think lifting heavy bothers my joints, not technique related.

 

[Tosa]

Well, if it is the case the lifting heavy bothers your joints, rather than something to do with technique, exercise selection, programming, diet, other activities, etc. then no, you're not going to be able to maintain strength or power.

Strength and power comes from training to produce large amounts of force. Which means more load is transmitted through the joints. Normally, with good technique, balanced musculature, and appropriate programming, this isn't a problem, and is actually good for long term joint health. For individuals with degenerative conditions, or perhaps particularly bad past injuries, this is not the case.

I'd be interested in knowing how you came to the conclusion that load was the issue, rather than any other potential issue. I'd also be interested in knowing what sort of programs you've followed in the past, and currently. Assuming you're right, and you're technique is fine, I'd assume any joint issues are most likely due to programming.

 

[Fenderson]

Sometimes I think lifting heavy bothers my joints, not technique related.

That surprises me. The only time ive ever injured my knee is when ive neglected squatting.

 

[SummerStriker]

That surprises me. The only time ive ever injured my knee is when ive neglected squatting.

Front Squats are the one thing I've found I can do. Weighted lunges, leg press, smith machine and so on all mess with it. I'm in the market for a front squat replacement, but I'm not finding anything.

 

[miaou]

In exercise selection, form is more important that what exercises you choose to perform.

Post a video of your squats (either front or back squats).

 

[JRT6]

SAID principle. There is carry over in lifting but kettlebells are much too different. Either keep some form of powerlifting or just embrace your new style strength training for what it is.

 

[Cyclone Mike]

This is tough. I'm now trying out using my 1 day off from training to do squat, bench, and press and looking for a place to fit deads in. I do some other calisthenics and lighter strength movements during the week like bulgarian split squats and weighted pistols.

 

[immanurse]

before you decide to drop the barbell , i recommend you try a 2/day split. you can still maintain/gain strength and the decrease in frequency might help with (recovery) whatever it is you're feeling.

 

[Uchi Mata]

Kettlebells will give you pretty good power endurance and you won't lose much strength in your shoulders if you're using heavy ones, but there's no way you'll maintain bench or squat strength just using KBs. Though your joints will probably hurt less, at least based on my personal experience.

 

[Tosa]

While this concerns populations, and not individual experiences, powerlifters and weightlifters have half the incidence of osteoarthritis in the knees as the general population. The lesson is that training with heavy loads, through large ranges of motion, is generally good for the joints.

 

[miaou]

While this concerns populations, and not individual experiences, powerlifters and weightlifters have half the incidence of osteoarthritis in the knees as the general population. The lesson is that training with heavy loads, through large ranges of motion, is generally good for the joints.

That, or people with inherently shitty joints don't end up becoming powerlifters and weightlifters.

 

[Tosa]

That, or people with inherently shitty joints don't end up becoming powerlifters and weightlifters.

Which would assumes that inherently shitty joints is a thing, that it's common enough to effect the statistic, and that the acute effects of it correlate sufficiently well with developing osteoarthritis later on. It could also be a combination of both. Or, alternatively, comparing an athletic population to the general population is an inherently unfair comparison. But the mechanism for maintaining healthy cartilage is loads being applied through a large range of motion. I just like the above mentioned statistic as an example.

 

[miaou]

Inherently shitty joints is a thing. It's not ever under discussion.

 

[Uchi Mata]

Which would assumes that inherently shitty joints is a thing, that it's common enough to effect the statistic, and that the acute effects of it correlate sufficiently well with developing osteoarthritis later on. It could also be a combination of both. Or, alternatively, comparing an athletic population to the general population is an inherently unfair comparison. But the mechanism for maintaining healthy cartilage is loads being applied through a large range of motion. I just like the above mentioned statistic as an example.

That would be my guess. I'd be interested to see comparisons of athletes across sports. My personal issues which hurt me powerlifting but not with kettlebells were in my lower back, and the issues were caused originally by Judo not lifting. I just found that after I got to a certain weight, lifting exacerbated those problems in a way that the higher volume/lower weight KB stuff doesn't. I probably could have gotten the same effect by just squatting and deadlifting lower weights for more reps and not going to failure, though KBs are a lot more convenient if that's the sort of training you're looking to do.

 

[JRT6]

This is tough. I'm now trying out using my 1 day off from training to do squat, bench, and press and looking for a place to fit deads in. I do some other calisthenics and lighter strength movements during the week like bulgarian split squats and weighted pistols.

I don't think you need to squat and dead lift. I would pick one for the majority of my training.

My joints are as bad as it can get without disability and despite having a hook for a right arm I'm rarely in pain. Of course unless arthritis therapies stop progressing all that will end but I can train relatively heavy today, tomorrow and next week.