IPF WORLD MASTERS BENCH PRESS SINGLE LIFT CHAMPIONSHIPS 2008 in Bratislava / Slovakia

Sanctioned by the International Powerlifting Federation and the Slovakian Powerlifting Federation
invites:

Dr. Damian Fronzaglia, USA 

to participate in the
WORLD MASTERS BENCH PRESS SINGLE LIFT CHAMPIONSHIPS 2008, APRIL 16 - 19th

Hello All:

As a two-time World Champion Powerlifter I am often asked about my training. What type of workout I do, how often as well as what supplements to take.

My current training involves a 3/wk training program. The design is for a bench press competition and involves a heavy and light bench routine as well as a variety of accessory work. Our training also involves flex weeks where each lifter will try to focus more on their weak spots. The third day involves light legs, back and biceps. We also use boards and bands primarily during our 6 week cluster cycles prior to beginning a meet cycle.

Check out these short video clips of some of my teammates benchpress training.

http://www.championchiropractic.com/powerlifting_tech.html

Have a Healthy day,

Dr. D.

I'm asked a lot if you should stretch before or after working out. I believe you should do both but essentially, post-workout stretching is a must! Below are a few very good warm-up stretches. As always, stretching should not be painful. Do not over-extend when stretching and warming up your muscles. A pre-workout warm up is a big plus to preventing injury. A brisk walk, slow jog or jumping rope are a few basic ways to prepare your body for more strenous exercise. Once the body is warm some pre stretching can be preformed and post stretching can be even more aggressive. Many people begin their streching before they do a lite warm up. I believe this is a mistake and may lead to an injury before you even get started. Although warm up times will vary, beginning to break a sweat is a good indicator that your body is warmed up.

Dr. D.

For best results, push against a wall.	Easy Calf Correct Foot Position Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head.
Easy Soleus 1. Stand with both feet flat on the floor, pointing forward, half a stride apart. 2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot.
	Easy Normal Stretch 1. Stand with your feet shoulder-width apart, one foot extended half a step forward. 2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh. 3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward. 4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor.
Easy Quadriceps Standing 1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg.
	Easy Side Lunge 1. Stand upright, with both feet facing forward, double shoulder-width apart. 2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side. 3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. 4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides.
Moderate Leg Over 1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips. 2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.
	Easy Fetal Position 1. Lie on your back, keeping your head on the floor. 2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees. 3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor. 4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest.
Easy Spine curve 1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. 2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. 3. Look up toward the ceiling, to also feel the stretch in your neck.
	Easy Bar Twist 1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. 2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions. 3. Avoid moving at speed, or forcing the stretch
Easy Lower Back-Cat Stretch 1. Adopt a position on all fours, point your fingers forward and your toes behind. 2. Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.
	Easy Elbows Back 1. Stand or sit up right, keeping your back straight, head looking forward. 2. Place both hands on your lower back, fingers pointing downward, elbows out to your side. 3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch.
Easy Shoulder Strangle 1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. 2. Exhale, slowly pulling your upper arm in toward your chest. 3. Aim to keep the hips and shoulders facing forward throughout the stretch.
	Easy Bicep-Wall Stretch 1. Place the palm, inner elbow, and shoulder of one arm against the wall. 2. Keeping the arm in contact with the wall, exhale and slowly turn your body around, to feel the stretch in your biceps and chest. 3. Adjust the hand position either higher or lower and repeat to stretch the multiple biceps and chest muscles.
Easy-Moderate Hand Down Spine 1. Extend one hand down the center of your back, fingers pointing downward. 2. Use the other hand to grasp the elbow. 3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.
	Easy Upward Stretch 1. Extend both hands straight above your head, palms touching. 2. Inhale, slowly pushing your hands upward, then backward, keeping your back straight. 3. Exhale and relaxing from the stretch before you repeat.
Easy Chin to Chest Front 1. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead. 2. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest. 3. Concentrate on keeping your back straight, with your shoulders down and back. 4. Relax your hands, and inhale as you lift your head.