Powerlifting

How did you get started on powerlifting?

I started working out when I was fourteen years old and a freshman in high school.  I saw strength training as something that I had ultimate control over in my life and was hooked from the start.  After high school I continued to train and eventually missed the drive I got from competition.  In 1995, while going to the University of Florida, I met Mike Blizzard who helped to get me started in competitive Powerlifting.  Initially I competed in bench only contests and eventually started primarily with the AAU for full meets.  It just happened to work out for me that in 2001 Kieran Kidder held the first WPO meet in nearby Daytona.  I couldn’t turn down the opportunity to potentially make money doing what I love. 

Did you try any other sports first?

When I was in grade school I was in Tae Kwon Do, soccer, and gymnastics.  When I started high school I joined the wrestling team which fuelled my desire to win.  This is where I learned the dedication necessary to succeed in sports.  I suffered through intense training, starvation, and running with garbage bags, sweats and a solar suit into the early morning hours on a nightly basis to continue to wrestle in the skinny 103 lb. weight class all the way into my senior year.  I went to state seeded first; having previously beat the second place finisher, but unfortunately lost in an early round and wasn’t carried through.  I even had to run to cut weight after losing because of the possibility of having to make weight the next day.  Unfortunately, it didn’t matter.  Although I didn’t accomplish my goal of winning the state championship I’ve never lost the determination and ability to sacrifice which I learned at a young age.  I was also on the weightlifting team but primarily just to gain strength in the off season for wrestling.  I loved lifting from the start but it wasn’t until my wrestling career was over that I began to realize my true potential.

When was your first meet?

I started competing in bench only meets in 1995.  My first full meet was the Frank Kostyo Memorial Meet in Lakeland, Florida.  I competed as a light 165er where my lifts were around a 475 squat, a 330 bench and a 500 deadlift.

What are your best lifts so far?

My best competition lifts at 148 are a 725 squat, the all time highest 148 bench of 530, a 606 deadlift and 1855, the all time highest 148 total.  My best competition lifts at 165 are a 777 squat, the highest 165 full meet bench of 573, a 628 deadlift and a 1929 total.

What are your goals in the future as a lifter?

Since I achieved my long time goal of breaking the all time 148 total I would like to come as close as possible to achieving the same in the 165 weight class.  Kutcher, from the Ukraine, has put this as a lofty goal for any of us.  There’s also a good chance that I might bite the bullet and continue to drop back down to 148 to break the all time bench as well as the all time total again.  As long as the IPA continues to place by formula in the pro/am it’s worth it for me to drop a few pounds.

How has the sport changed during the last decades?

Unfortunately, the sport seems to be continually dividing rather than becoming more unified.  More federations have formed with similar rules rather than people with common goals working together they are working against each other.  Hopefully this will begin to change to bring more credibility to our sport.

What are the major changes you see happened since 2000?

Well, the start of the WPO and cash prizes has to be the biggest.

What do you think about the money meets now very common in the powerlifting?

Let me start by saying that I don’t compete for the money.  I don’t think any of us got into this sport to make a living or even a profit.  I think the original idea was great.  Unfortunately it started out too big too soon and has gone full circle only to start all over again.

How do you like the format the WPO uses?

I’ve had the honor of competing in the past 5 Arnold Classic WPO Finals.  I’ve competed in the WPO since its inception.  Nothing beats the feeling of being onstage competing against the best of the best with thousands of people watching.  It’s unfortunate that this past year may have been the last Arnold for the WPO.

You put up some meets yourself. Are you planning on promoting any big meets in the future?

So far we’ve only held push/pull meets so we could keep them out our location and help promote Orlando Barbell (www.orlandobarbell.com).  I would like begin holding full meets starting with one in the winter or early spring of next year.  We’re currently working out the details for finding a larger venue for February.

The results have gone sky high during last five years. Where do you see the limit?

I don’t like to think that there’s any limit to human potential.  The gear has improved quite a bit more recently.  Once this settles down the improvements won’t be as drastic.

Name 3 most important factors developing a big:

A. Squat
1.  Perfecting technique via box squats.
2.  Strengthening the glutes and hamstrings via GHRs, GMs, or reverse hypers.
3.  Increasing the speed out of the hole via low box dynamic effort work.

B. Bench
* I plan to have a unique bench training DVD for sale on www.EliteFTS.com and www.OrlandoBarbell.com just in time for the holidays.
For shirted benchers I would say:
1.  Perfecting the technique via shirted board work.
2.  Increasing speed and force production via dynamic effort work as well as strengthening the lockout via DB tricep extensions, Tate presses, JM presses, or “Schwabs” (a modified version of the JM press using the smith machine), which are beneficial for lifters looking for a safe way to strengthen their lockout without training partners.
3.  Shoulder rotation to strengthen the rotator cuffs and prevent injury.
For raw benchers I would say:
1.  Increasing pec strength via wide grip benches and dumbbell presses.
2.  Increasing speed and force production via dynamic effort work as well as strengthening the triceps via board presses, or the previously mentioned lockout exercises.
3.  Shoulder rotation to strengthen the rotator cuffs and prevent injury.

C. Deadlift
1.  Perfecting technique via varied heights of heavy rack pulls.
2.  Increasing overall back strength via heavy rowing motions, GMs, and reverse hypers.
3.  Grip work which is something I need to focus on more.

Name 3 most common mistakes on each lift.

Squat
1.  Lifters never squatting to full depth or below in training which carries over to the same in a meet.
2.  Not sitting back enough to fully recruit the hamstrings and glutes.
3.  Training too heavy too often, this obviously leads to overtraining.

Bench
1.  Not learning the groove of a shirt well enough to touch light weights or relying on too tight of a shirt.
2.  Relying on the shirt too much without increasing raw strength and speed.
3.  Not working on injury prevention with a proper warm up and shoulder rotation.

Deadlift
1.  Lifting too heavy too often.
2.  Not taking the time to calculate which method (sumo vs. conventional) will work best for them.
3.  Improper technique.

Whom do you think are the people you have learned the most from in the sport ?

I trained alone for so long and followed a basic bodybuilding routine while focusing on the Powerlifts.  It wasn’t until I read Louie Simmons training methods that I really began to improve.  Louie was the pioneer in bringing the Russian methods of training to the United States and has revolutionized the sport.  He is also very personable and will talk to anyone anytime without hesitation. 

Name lifters you respect ?

In order to really do this question justice regarding the lifters that have influenced me I would like to refer to an excerpt which I posted on my Elite training log (www.elitefts.com/brianschwab) the night before the last Arnold Classic:

“I’ve been competing in the WPO since its' inception. In this time I’ve had the honor of sharing the stage with some of the greatest lifters to ever walk the planet including Ed Coan, Travis Mash, Chuck Vogelpohl, Steve Goggins, Paul Childress, and many, many more. I’ve competed against the likes of Olexandr Kutcher, Tony Conyers, Ron Palmer, Wade Hooper, Angelo Berardinelli, Nick Hatch and more. I saw George Halbert bench 733 @ 220 at one of my first meets. Garry Frank broke the all time highest total time and time again, Jeff Lewis squatted 1200, Andy Bolton deadlifted 1003 and I was there. I witnessed larger than life Anthony Clark compete before his unfortunate and untimely death. I had a conversation with Glen Chabot at my first Arnold before he disappeared from our sport. I’ve spoken with Louie Simmons, the ultimate guru of Powerlifting, on numerous occasions. It was at a WPO meet that Dave Tate gave me the privilege of being one of the chosen few lifters to call themselves part of the Elite Fitness Team. I’ve built lasting friendships with some of my competitors including Brian Tincher, my now business partner, Dan Petrillo, Brian Strickland, Brad Heck, Joe Mazza, and Eric Talmant. I have even accomplished my dream of opening my own Powerlifting Gym, Orlando Barbell, and now have the gift of coaching up and coming Powerlifters.”

Name 3 most common mistakes beginners make?

1.  Setting unrealistic goals which cause them to become discouraged when they don’t achieve them. 
2.  Not taking the time to learn proper technique along with thinking that they’re going to immediately get huge carryover from the gear.  To succeed in this and any sport you need determination and consistency.
3.  Overtraining.  More isn’t always better.  Beginners need to take the time to set a realistic goal and determine the steps necessary to achieve it.

What advice would you give to a novice powerlifter?

Increase your raw strength as much as possible before incorporating too much of the gear.  Find an experienced lifter who is stronger than you and learn from them.  Plan to compete in a meet to make your training worthwhile but focus on competing against your own PRs.  Always open light.  It’s not what you start with, it’s what you finish with that counts.  Most of all have fun while you’re training. 

How much differences have bands and chains made in strength training?

I think they’ve made a huge difference.  Accommodating resistance allows for your body to train with higher percentages with less required recovery time.  They also allow for the ability to increase speed with varied tension which carries over to constant speed with increasing resistance.  I have found with my own training that they are ideal to use for improving speed but not as necessary for max effort work.

What is the value of powerlifts in other sports, like football or track and field?

I think training the powerlifts is essential for any sport requiring strength and speed.  Athletes need to be strong in order to be successful.  The majority of their sport specific abilities will improve by actually playing or competing in the sport.  Powerlifting builds a foundation of strength off of which all other movements can be based.

How do people see the value of strength training in their sports?

Any elite/pro athlete should be doing whatever it takes to be the best in their sport.  Strength training is an essential element for success.

What kind of meaning do you see personal training and PT´s has in strength training?

Just as with Powerlifting, most beginners don’t know the proper technique required for strength training or how important increasing lean muscle mass is for creating permanent changes in their metabolism.   It’s easy for beginning weight trainers to get discouraged from a lack of progress or get burnt out when they don’t see immediate changes.  Having a personal trainer will keep them consistent and motivated along with providing variety. 

Do you think strength training fits into a commercial gym?

Strength training is a fundamental characteristic of any commercial gym.  Most often people interested in general fitness place far too much emphasis on cardiovascular exercise and neglect to strength train.  The majority of commercial gym goers don’t realize that strength training is far more important for lasting physical changes than cardio.

How do you see the role of speed in strength training?

The stronger an athlete is, the faster they will be.  When dealing specifically with powerlifting, I feel that building a working foundation of speed is crucial for optimal strength.  However, after the initial speed has been established the specific dynamic effort work seems less necessary.

How would you use plyometrics for shotputter ?

The vast majority of my clients are focussed primarily on attaining general fitness so I don’t have the opportunity to work with athletes as much as I would like.   Regardless of this I do have my NSCA CSCS and am familiar with sport specific training methods.  I would incorporate
3 sets of 10 repetitions of three lower body plyometric exercises such as box jumps, 2 leg bounding jumps, and 1 leg zig zag bounding jumps after an upper body strength training routine and 3 sets of 10 of upper body plyos such as med ball throws, explosive med ball push ups, and side to side rotation (with more focus on rotational plyos due to the nature of the throw) could be included after a lower body strength training routine.

How has your own training changed during the last few years?

I’ve had to adapt my training to a routine that has proven to give me the best results over time.  I now focus more on intensity often only performing two maximal sets on each exercise, with less on duration, and incorporate my gear on a regular basis.  I have also geared my training to prevent injury more and more.  I now limit my dynamic effort bench training to once every three weeks. 

How do you see it change into next few years?

I now know what works best for me and hope to continue to make steady gains utilizing my program with increased training percentages.  As the gear, equipment, and training methods evolve and improve I will continue to evolve with them. 

Education

What has been your most valuable education for powerlifting?

Trial and error.  I’ve ended up sticking with what works best for me which has become a more and more modified five day Westside routine.

What are biggest errors in coaching in powerlifting today?

I would say pushing lifters through injuries to a point where they have to completely stop training.

What do you think about system strength coaches are educated in the USA?

I feel similar to them as I do to Registered Dieticians who recommend the food guide pyramid.  There is no one way that is ideal for everyone.

What would change on that system?

More education on the different systems, like that the Europeans use.

What kind of meaning does attitude have on education?

A coach has to be willing to adapt their teaching methods in order to improve on themselves and their pupils.  Narrow-mindedness will only lead to a lack of productivity.  You can’t expect change by doing the same thing.

Family and other stuff?

You must be real busy. How do you find time for friends and family ?

Well, honestly my friends are the Orlando Barbell team.  This is like a second home for most of them so I see them almost every day.  My wife realizes that this is my passion and livelihood so she’s learned to accept and embrace it.

What do you do when you have some time off and try to relax ?

It doesn’t take much for me to relax.  I like to drink beer with my buddies from the gym, watch UFC, and go to the beach. 

Did you ever think you can run this all by yourself and no one does it better ?

Well, along the lines of running Orlando Barbell, I now have over ten years of personal training experience, so the revenue from that has helped to keep the doors open.  I’m learning the business aspect as I go and feel strongly that we’ll beat the small business statistics and be successful.  I’ve had to take on a lot more responsibilities than I originally expected, both financially and educationally by learning all of the aspects of running a business.  I’m basically learning as I go.  I’m amazed at how many taxes are involved; sales, unemployment, social security, Medicare/Medicaid, tangible.  There’s also a decent amount of permitting required; occupational, health studio, food, etc.  It’s crazy.

I see pics of new Dave Tate on site, low fat and fit to the bone. How did that started?

Similar to me, Dave needs to have a goal in order to stay motivated.  He’s been plagued with injury after injury, which has prevented him from continuing to Powerlift.  I think it’s great that he found a way to apply his determination.

What kind of health value you think this has?

Well, I think decreasing body fat percentages to decrease blood pressure and cholesterol levels is extremely important for increasing longevity and improving quality of life.  Now Dave has somehow managed to put back on a significant amount of weight while still keeping his blood pressure and cholesterol down.  I’m not sure how he pulled this off but more power to him.

How did this all affect to your performance generally?

I tend to keep my body fat in the low single digits year round.  I’m around 5% right now.  This isn’t necessarily by choice; I just tend to eat relatively clean.  This combined with training heavy keeps me lean.  My blood pressure and cholesterol levels are both very low as well.

I hear many tell their kids not to start powerlifting, what would you say ?   

I would say they need to better educate themselves on the benefits of strength training for children.  Unfortunately, I think lifters of shorter stature like me often give people the impression that weightlifting stunts growth.  Admittedly, one of the reasons I began lifting is because I am short, it certainly didn’t make me this way.  To me, it seems naive for people to think that something that makes the body stronger could somehow hinder the growth process.  In fact, numerous studies now show that resistance training is safe and healthy for kids.  It will actually increase the strength of their bones, reduce their risk of injury, and improve their athletic performance for other sports.  The old myths need to die. 

Thanks for the opportunity for the interview.

I would like to thank my wife Trinity, my training partners, and my sponsors, EliteFTS, MHP, and
Karin Klein for helping to get me where I’m at today.

Stay strong, motivated, and healthy…

Brian Schwab