The pursuit of strength, whether in powerlifting or bodybuilding, is a journey marked by triumphs, plateaus, and occasional setbacks. Understanding how to define progress, navigate challenges, and maintain motivation is crucial for long-term success. This discussion explores these key elements with Bryce Lewis, a strength coach and competitive powerlifter.
Bryce’s background is unique. He transitioned from collegiate volleyball to bodybuilding and finally found his passion in powerlifting. He emphasizes a science-based, athlete-oriented approach, reflecting his background in philosophy, which he believes contributes to his critical thinking and logical approach to coaching.
A crucial aspect of Bryce’s coaching philosophy is long-term planning. He emphasizes sustainable progress over quick gains, prioritizing injury prevention and consistent growth. While acknowledging the motivational value of short-term goals, he stresses the importance of a macro-level perspective, aligning training cycles with long-term objectives like competition dates. This approach ensures athletes see the bigger picture and stay motivated throughout the entire training year.
He utilizes a periodization model that incorporates micro, meso, and macro cycles, adjusting volume and intensity to optimize performance and recovery. This includes planned periods of reduced volume, which act as both physical and mental breaks, preparing the athlete for the next training block.
Bryce also encourages introspection and discussion among his athletes, posing thought-provoking questions to foster critical thinking and deeper understanding of training principles. This approach addresses topics like defining failure, the meaning of missed repetitions, and the degree to which training programs should be individualized.
One question that resonated with many athletes is the definition of progress. Beyond simply adding weight to the bar, progress encompasses improvements in form, technique, and even mental resilience. Embracing the journey and finding satisfaction in daily improvements fosters a healthier and more sustainable approach to training.
Injuries are an inevitable part of any strength athlete’s journey. Bryce emphasizes the importance of seeking professional help from qualified physical therapists. He also advocates for focusing on what can be done during injury, rather than dwelling on limitations. Shifting focus to alternative exercises or even delving into other aspects of training, like programming or psychology, can maintain motivation and prevent feelings of futility.
Another important concept is the sustainability of training approaches. While intensive programs like Smolov can yield impressive short-term gains, they are not sustainable over the long haul. Bryce advocates for a balanced approach, managing volume and intensity to avoid burnout and reduce injury risk. He also encourages athletes to evaluate their current training and diet from a long-term perspective, ensuring their approach is manageable and enjoyable for continued progress.
The role of intrinsic and extrinsic motivation is also relevant. While external factors like competition or social recognition can be powerful motivators, internal drive and a genuine enjoyment of the training process are crucial for long-term adherence and fulfillment.
Finally, addressing the challenges of weight class changes, Bryce acknowledges the psychological impact of potentially losing strength while cutting weight. He emphasizes setting realistic expectations, focusing on relative strength gains, and reframing progress in terms of metrics like Wilks score or the ratio of lifted weight to body weight.
By addressing these key elements, Bryce Lewis provides a comprehensive framework for navigating the complexities of strength training. His emphasis on long-term planning, sustainable progress, and mental resilience empowers athletes to not only achieve their physical goals, but also to cultivate a deeper understanding of themselves and their training journey.
