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Weight training

Powerlifters practice weight training to improve performance in the three competitive lifts—the squat, bench press and deadlift. Weight training routines used in powerlifting are extremely varied. For example, some methods call for the use of many variations on the contest lifts, while others call for a more limited selection of exercises and an emphasis on mastering the contest lifts through repetition. While many powerlifting routines invoke principles of sports science, such as specific adaptation to imposed demand (SAID principle), there is some controversy around the scientific foundations of particular training methods, as exemplified by the debate over the merits of "speed work" using velocity based training or training to attain maximum acceleration of submaximal weights. Powerlifting training differs from bodybuilding and weightlifting, with less focus on volume and hypertrophy than bodybuilding and less focus on power generation than weightlifting.

Common set & rep schemes are based on a percentage of the lifter's 1RM (one rep maximum—meaning the most weight they are capable of lifting one time). For example, 5 sets of 5 reps (5x5) at 75% of the 1RM. Rest periods between sets range from 2–5 minutes based on the lifter's ability to recover fully for the next set.

Recent advances in the accessibility of reliable and affordable technology has seen a rise in the popularity of velocity based training as a method to autoregulate daily training loads based on bar speed as a marker of readiness and neural fatigue status. Research has shown this to be effective when used both generally or on an individualized basis, and in some studies a superior programming methodology to percentage systems.

Accessory movements are used to complement the competition lifts. Common accessory movements in powerlifting include bent over row, lunges, good mornings, pull ups and dips.