The Coyote Powerlifting Competition is offered by the Strength and Conditioning Center on June 3 to further test the strengths of CSUSB’s finest weightlifters.
The Strongest Coyote Challenge tested the strength and endurance of CSUSB students earlier this year.
The powerlifting competition consists of three tasks that include bench presses, deadlifts and squats.
Each contender will have three attempts at each task. The goal for each lifter is to accumulate as much lifted weight as possible.
Powerlifting is often compared to weightlifting, but for those who participate in either sport, tend to disagree.
Weightlifting consists of overhead lifting as opposed to waist and shoulder level lifting as seen in powerlifting.
Timing is also key for both sports, but is much quicker in weightlifting.
Experts say powerlifting requires a greater strength approach as opposed to a speedy one.
The bench press event works out the upper body and requires pressing weights upwards and away from the body while remaining in a supine position.
The deadlift consists of three different parts known as the setup, the drive and the lockout.
The setup involves positioning yourself behind the lowered barbell, bending the knees and gripping the bar.
The drive is lifting the barbell and the lockout is the conclusion of the lift, as the barbell is to be held just below the hips with the body as straight as possible.
The final event, the squat, consists of standing in an upright position with a barbell resting on the upper back and then bending the knees and hips to lower the body.
Mark Bell of Bodybuilding.com suggests 12 different exercises for the beginning powerlifter.
Six exercises for the upper body and six for the lower.
Bell stated, “if you want to be strong, you have to put in the effort. Get off the couch and work hard in the gym. Put a lot of intensity into every lift.”
Bell recommends the bench press, military press, pull-ups, bent over row, curls and the farmer’s walk for upper body strengthening.
He recommends squats, the deadlift, lunges, leg presses, leg curls and leg extensions for the lower body.
Exercises are important for training as well as the type and amount of food consumed.
“You have to eat to build muscle. For your macros, try to get one gram of protein per pound of body weight, one gram of carbs per pound of body weight, and shoot for 1/2 a gram of healthy fats per pound,” stated Bell.
Muscleandstrength.com recommended working out four days per week with two rest days and one day off scattered throughout.
They also suggested designating day one to the chest and back, days two and four to legs and day three to shoulders and triceps.
Required equipment includes a barbell, bodyweight, cables, dumbbell, an EZ bar and standard workout machines.
“What I advise is using the basics. Even the most hardcore training methods revolve around simple principles, the main one being; lift heavier weights, get stronger,” stated a contributing writer from Bodybuilding.com.
On June 3 the powerlifting champion of CSUSB will be revealed and will not only be crowned the Coyote Powerlifting Champion, but will have major bragging rights.
Registration has begun at the Student Recreation & Fitness Center (Rec Center) and will continue through June 3 until 4 p.m.