I have always focused on the big multi joint lifts, Squat, Bench, Overhead Press, Clean, Snatch, and last but certainly not least the Deadlift. Getting stronger at these lifts will make you a more powerful athlete and power is what we want. Power, the speed in which an athlete can move weight, is the most important thing for athletic success.

The deadlift is a huge part of building this power. Most lifts allow the athlete to exploit the stretch reflex to help move the weight, but this isn’t the case in the deadlift. There is no easy way to deadlift big weights. Proper programming using the deadlift can help make tons of gain in regards to power. Think about this like a dragster setting up on the line. You want to apply 100% effort into the weight no matter what the weight or resistance form moment one. This is like firing off the line for football or exploding when throwing the shotput. The acceleration of the weight is where you generate power. This is something that has to be consciously trained.

The key to building power through the use of the deadlift is to always attempt to move the bar as fast as possible, whether you are using light or relatively heavy weights. From my experience the best way for me to train and build power is by using sub maximal loads. Sub maximal training is using reps at lighter weight to build your over all max. If you are throwing shotput or stones and could be an athlete who squats 405lbs slowly or squats 225lbs really fast. The 225lbs moving fast is going to translate into your sport better than slow heavier weights. Over time training for max speed on every lift, you will get faster at that weight or be able to move 275 and 315 fast. This increase in power is going to also make your max increase without having to load 100% weights and grind them out.