Senior Ben Christner intends to compete in the Groundhog Day Grind for Powerlifting America.

“I started powerlifting because I previously did bodybuilding for three years, and after I did that, I decided I wanted to do a different style of training, so I tried powerlifting,” Christner said.

Training for powerlifting competitions requires perfecting “the big three exercises”that include squat, bench, and deadlift as well as time spent practicing. 

“I train about four or five times a week,” he said. “The three moves are squat, benching, and powerlifting. Those are judged movements, so every week, four of the days are dedicated to compound [movements]. The main focus is to raise your squat, bench, and deadlift.”

Training days are reserved for whichever of the big three exercises need dedicated practice.

“Typically [when training] it is dedicating focus to where it is needed,” he said. “Normally, we have a primary compound movement of the day, so it is either squat or bench, and after that, we have supporting accessory movements after we train the compound. My heaviest weight for bench press is 245 pounds, squat is 385 pounds, and deadlift is 445.”

Powerlifting competitions are an excellent way for Christner to push him physically and discipline himself mentally.

“I think it is a really excellent way to compete, and I think it is one of the few sports where you are not directly in competition with other people. Well you kind of are, but I think it is very self-motivated because it is just you on the platform being judged, so it is a really good physical way to push yourself and a good way to mentally discipline yourself,” he said. 

If students are interested in powerlifting, they should talk to someone with experience.

“If anyone was wanting to try, I would look for either anybody who has experience and ask them about the way they programmed their training. Then start practicing the big three movements, start working on accessories, building strength, and then see what you can do at a competition,” he said.

The local competition is a good way for students to get involved

“The qualifications for this local competition are none,” he said. “Anybody can join. Anybody can compete. That is why we encourage everybody at local meets to compete and see what they can do.”

Christner’s ultimate goal is to win this year’s National.

“My goal would be to win Nationals this year. Nationals will be happening in April, at the Oklahoma City Convention Center, so this meet is mainly to qualify for Nationals,” he said.