Is this a good power lifting routine?

[LeanMeanHockeyMachine]

What do you think of this routine for power lifting? I don't compete, I'm actually just training for hockey, so I threw in a few olympic style lifts to get that extra power. Here's the routine

MONDAY

Squat(use the strength cycle)
Olympic Squats/Pause Squats 1x3(alternate)
Leg Press 4x6(heavy)
Leg Extensions 3x10(moderate)
Leg Curls or Seated Leg Curls 3x8
Seated and Standing Calf Raises 4x15

WEDNESDAY

Bench Press(use the strength cycle)
Incline Bench/Decline Bench 3x10
Wide-Grip Bench Press 1x10
Dumbbell Bench Press 3xfailure
Powercleans (use the strength cycle)
Push Press (use the strength cycle)
Behind-the-Neck or Front Shoulder Press or Seated Press 2x6
Lateral Raises 3x10
Bent-Over Lateral Raises with cables or DBs 3x10
Barbell Curls 3x8
Hammer Curls 3x8

FRIDAY

Deadlift(use the strength cycle)
Good Mornings 3x10
Behind-the-Neck/Front Pulldowns 4x6(heavy)(alternate)
Cable Rows, Dumbbell Rows, or Machine Rows 3x10(moderate)(alternate)
Shrugs 3x10
Close-Grip Bench Press 3x10
Triceps Extensions or Dips 3xfailure
Heavy Cheat Curls 2x6
Hammer Curls 3x8

POWERLIFTING STRENGTH CYCLE
Week
1 2^12 60%
2 2^10 65%
3 2^8 69%
4 2^6 74%
5 2^5 79%
6 2*4 85%
7 2*3 90%
8 2*2 95%


On my off days I'm doing sport specific stuff for agility, speed, quickness and balance except sunday. After a while I might phase in some snatches but not until I get stronger and more flexible. I'd appreciate some feedback and any suggestions you can offer.

 

[Becoming]

I don' think that I would follow a powerlifting routine for a sport... Unless it was a WSB modified- but that would get complicated....

Here is something called the Tier system that I think works much better for athletes... Most routines emphasize strenght or size, but not strength with explosion....

http://bighouse77.tripod.com/TierSystemTraining.html

it looks complicated at first but it is really not...

 

[LeanMeanHockeyMachine]

Why would powerlifting be bad for sports training?

 

[Becoming]

Why would powerlifting be bad for sports training?

It is not powerlifting per se.... but rather the way most do powerlifting (slow, heavy weights, etc).... that is why I made the exception for WSB - they incorporate explosive movements... of course even their program would have to be modified for your needs....

Powerlifting will gain you a ton of strength... however I don't know if a powerlifting specific routine will get you everything you need and be as well rounded as what you need for hockey...

The program I posted up for you is designed (and customizable) for athletes specifically..... Most programs are for either strength, or size ONLY, and NOT athletic performance.... (strenght and explosion in a variety of movements)

I am lifting in a powerlifting type scheme now (cause I am competing in PL comps), but I want to compete again in the masters Track&Field comps in the spring of next year - I will be switching to a program like the one I recommended in probably about November to prepare.... It is not that I am not strong as hell now (looking to break the AZ state bench record by the winter meet).... but there is a lot more than a strong bench, dead and squat to compete in athletics....

The program will not only gain you strength, but also tons of explosion and strengthen you in a variety of planes that you will need in athletic competition.... (The guy who made it has a lot of athletes squatting in the 6-700lb range)

You can use it or not use it if you wish...

If you really are dead set on a PL type program, I would advise you to contact the guys at WSB (www.elitefts.com) and see how they would modify their basic program for hockey.... they are the only system I know that would incorporate enough explosive movement that I would reccomend... (BTW the WSB guys sell the book for this system on their site and I know they would not do that if they did not think highly of it)

Best wishes on your success no matter which route you take, and if you have any other questions feel free to ask me anytime...

B

From the article for the program...

"The objective of the Tier System was to create an athletic based, strength training program to develop our athletes. The objective was to develop an application system that would help develop football players, wrestlers, gymnasts, etc. rather than powerlifters, weightlifters, or bodybuilders. If we were to train our athletes as a “strength athlete” this would be counterproductive to the overall development of the individual. The goals of the three strength sports are extremely different from one another as well as the goals of high school, college and professional team and individual sponsored sports.
Of course, one must realize that these three strength sports play an important role in the development of athletes who participate in team and individual sports where functional strength is extremely valuable to the athlete’s improved performance. Every high school, college, and professional strength and conditioning coach in America today are using exercises and training methods of these three strength sports to train their athletes. One of the goals of the Tier System was to take the best of all 3 strength sports and develop a program to enhance the strength levels of an athlete to improve performance in the specific sport of choice. Each strength sport has an important influence in the development of an athlete if used in combination with one another and utilized in a sport specific manner.
The Tier System program is designed to train the athlete based on exercise movements rather than body parts. Also, the type of strength gained from a particular exercise is also considered. In brief, there are 3 major movements that can be accomplished during a specific exercise, total body, lower body, and upper body movements. The exercise is evaluated by what joints interact during the execution of movement and is placed in one of the above three categories. The Tier System theory is that during a movement action that occurs during a play, all three movements are utilized. Therefore, all three should be included in one training session. The “Big 3” training sessions of the Tier System are based on our “Total Body” training approach. At least one exercise representing a total body movement, a lower body movement, and an upper body movement will be included into a 3 day per week training schedule.
Although the exercises would remain the same, this style of training would be atypical to the more common 4 day split (2 days of upper body and 2 days of total and lower body) routines most commonly seen in athletic strength and conditioning. It is our belief that these movements should be trained in one training session rather then split into separate sessions.
The Tier System is primarily a multi joint movement program. Sport is defined by the movement actions that take place. Athletic movement is made up by multiple joint actions of muscles. This is why single joint or isolation exercises are used minimally through a common microcycle or for prehabilitation/rehabilitation purposes.