30 Seconds SummaryProgramming for Strength: Pauses for Powerlifting
- Pausing during lifts helps powerlifters break through plateaus and address weak points.
- Pauses involve completely stopping the lift at a specific point and resuming without momentum.
- Effective for developing technical proficiency and building strength exactly where it's needed.
- Identify where to pause by observing where the bar decelerates most during the lift.
- Pauses generally range between 1 to 8 counts, with counts being a more practical measurement than seconds.
- Recommended reps and sets for pauses: 1-5 reps and 6-10 sets per week per lift, less during peaking cycles.
- Pauses are appropriate during strength and peaking cycles, but should be reduced as competition nears for increased specificity.
- Example program: For a lifter weak off the floor in deadlifts, include pauses in strength blocks and reduce pause length and volume in peaking blocks.
Revive Stronger
Steve Hall
