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Power Rack Partial Lift Training

Blog Article ImageMy Father, Gale Gillingham was a Green Bay Packer Hall of Fame Offensive Guard.  His career spanned 11 seasons from 1966-1976 including Super Bowl I. and II.  Dad was a real pioneer in early strength training in the NFL. Our family lived in the small town of Little Falls, Minnesota during the off season. In the 1960’s and 1970’s there simply were not any gyms or training facilities located in small communities.  He trained by himself at home in either the garage or the basement.  In order to be able to lift heavy without spotters he developed his Power Rack partial lift training system.  He would warm up heavy in the squat, bench and deadlift with weights that he was comfortable lifting alone, and then utilized his Power Rack system to maximize his loads. His training was simple….squat, bench, deadlift, power cleans, bent rows, and military press.  No fancy machines or dumbbells. He credited much of his success in the NFL to the strength he developed through his training system.  He continued to train this way up until the time of his death 3 years ago.

I have utilized Power Rack training for the squat, bench and deadlift over the years.  Power Rack training will allow you to use training weights much heavier than you could lift in a full movement. In recent years Power Rack deadlifts have been a staple to my training. When my Power Rack deadlifts are strong I get a great carry over to what I can pull from the floor. I have also included Power Rack bench lockouts at times, but I strayed away from Power Rack squats the past 10 years. I am not really sure why I dropped this movement from my training other than the fact that it is hard to fit everything in during the week. This past couple months I have started including Power Rack squats following a lighter full squat warm up. At this point, I am going to continue with this style of training. I am still recovering from my loss of strength resulting from the medicine that was prescribed to treat a blood clot in my leg. I have been off the medicine now for a month and my strength is slowly coming around.  I am hoping I get some good carry over to my squat and deadlift from lifting the heavier weights, and to be honest it is a real adrenaline rush to squat heavy weights out of the rack.

I have been very busy this fall watching our two girls compete in Cross Country and Volleyball along with some volunteer strength coaching duties with the local College Wrestling Team. Next week I will be traveling to Las Vegas to attend the Olympia and work the GNC Grip Gauntlet with my brothers.  I have had some crazy grip work training sessions with brother Wade at the gym on Friday nights in preparation.

Train smart, stay healthy, set your goals high, and make sure to add GNC Pro Performance HMB to your supplement list.

Stay Strong!


Posted on September 15, 2014


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