Self Talk: A Crucial Psychological Skill for Powerlifters

Self talk is the biggest thing that separates athletes who perform better on meet/game day than in practice versus those who shit the bed. This article covers how to use self talk as a powerlifter for better performance.

The narrative you tell yourself quickly becomes the reality. Fortunately, this is something you have control over.

The narrative doesn’t just start on meet day either - self talk is something you manage even months prior.

Leading up to the meet I’m trying to stay calm and not build the event up too much, so I’m telling myself stuff like:

“It’s just lifting weights. I’ve been doing that four times per week for 9 years. I know what to do.”

“It would be cool to hit some big numbers, but it doesn’t really matter. Literally nobody but me cares how I do. Plus there’s always next meet.”

A lot of lifters also question their own strength level and how much progress they’ve made, but here’s how I avoid that. The few weeks leading up to the meet I’m telling myself things like:

“I’ll have more on meet day when I’m not as fatigued” (which is likely factual too).

“I’m a gamer. I always perform well when you give me a crowd and someone to beat”

These are less about keeping anxiety down and more about keeping confidence high. That’s a trend that continues into meet day.

On meet day it’s about confidence winning over doubt. I’m not thinking stuff like, “Can I really lift this?” I’m saying, “I’ve literally never missed a third deadlift before. It doesn’t matter what weight is on the bar, I’ll hit it.”

Another example - If the person before me misses, I’m not saying, “Oh god, what if I miss too?” I’m thinking something positive about my abilities, like, "I've worked too long and too hard not to get this. Let's do it."

It’s self talk - it’s okay to be cocky and think things that you may not say aloud to others.

You are in control of your narrative. Even if a negative thought pops up, you can always stop, address it, and say to yourself something else that reframes things positively. It takes a lot of work at first. However, the more you do it, the easier it will get. Plus you’ll gradually start defaulting to being a bit more positive about the situation.

The funny part is, if you get better at doing this for athletics, you’ll get better at doing it for all aspects of your life. There’s no clear distinction between managing thoughts and anxiety task to task - it’s a generalizable skill.

So this isn’t just about being a better athlete, it’s about becoming a more capable human.

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Best,

Michael Elrod-Erickson

Founder and Head Coach, Premier Power & Performance

Glute Gains Without Disrupting Your Powerlifting Program

Trying to grow your glutes while also training for powerlifting can be very complementary goals. Heavy squats and deadlifts, plus common powerlifting accessory exercises like RDLs, split squats, lunges, back extensions, and leg press are some of the best exercises for building your glutes.

However, if you want to add more glute training to your existing powerlifting program, then something to keep in mind is that many glute exercises also tax the hamstrings, quads, and/or low back to a significant degree. These other muscle groups are often already being pushed near their recoverable capacity in a powerlifting program, so you need to be strategic if you want to add extra glute work. Here are some exercises that will let you add more glute training volume to help you achieve your physique goals, without stressing the other muscles too much and potentially interfering with your powerlifting program.

Exercise 1: Glute Medius Kickback

Here is an excellent tutorial from Ruth Maleski: https://www.youtube.com/watch?v=9njHZnzqVR8

This exercise is my top recommendation because it trains the glutes through abduction (moving the leg out towards the side). Your powerlifting program already has lots of exercises that train the glutes through hip extension (straightening the hip) such as squats and deadlifts, so this adds something that isn't otherwise being trained.

Also, this exercise effectively trains the glute medius and upper portion of the glute max. Generally, people with glute related physique goals want to develop this region because it helps give a rounder look and more pronounced "shelf" towards the top. No exercise is going to train one isolated area of your glute max without the rest of it; however, the direction of the resistance will determine which muscle fibers are best aligned to produce force against it, and therefore which fibers are recruited and stressed more. This can be thought of similar to how an incline bench prioritizes the upper chest more compared to a flat bench press. When performed correctly, the glute medius kickback aligns the resistance to develop that upper glute region well.

I would consider this the best exercise to train the glute medius muscle and the hip abduction motion. Here is why it beats out the other candidates:

• Seated hip abduction (outward) machine - This isn't as good an exercise for building your butt because the seated abduction machine mostly stresses the piriformis and glute minimus (neither of which contribute as much to the appearance of your butt) rather than working the glute max or medius. This is because of the position - being in around 90 degrees of hip flexion, and moving exclusively through abduction rather than a combination of abduction and hip extension (like the glute medius kickback) puts the emphasis on other muscles.

• Band exercises (lateral walks, clamshells, firehydrants, etc.) - Using a band presents two problems. First, bands aren't nearly as scalable as weight or a cable machine, because you can't progress the load in small, measured increments. Secondly, bands have an uneven resistance profile - the exercise is way harder as the band reaches greater degrees of stretch, and way easier as the band returns to its normal length. This is a problem because we want fairly consistent tension throughout the movement in order to make the exercise more effective. In fact, you probably want the most resistance in the position where the muscle is lengthened in order to maximize muscle growth, and bands do the exact opposite of that.

Exercise 2: Single Leg Glute Bridges/Hip Thrusts

https://www.youtube.com/watch?v=Qaa1ZE3SPnA

Hip thrusts and glute bridges also offer something unique for glute training. They both load hip extension horizontally, with the resistance being applied directly at the hips rather than in the hands or on the back. Also, they challenge the shortened/contracted part of the glute's range of motion. Other movements like squats, deadlifts, etc. don't because in those movements, when the glutes are short/contracted, there is very little resistance. For example, at the top of a squat when the glutes are short, there's no real work being done because all your joints are stacked underneath the weight and the moment arm for hip extension is very short.

The only other exercises that load hip extension horizontally and challenge the shortened position are hip extensions (aka back raises) done on either the GHD or 45 degree hyperextension bench. However, I would choose to add hip thrusts or glute bridges to a powerlifting program instead because the back raises stress the low back much more. The hip thrust/glute bridge doesn't stress the low back muscles because the load is trying to pull you into spinal extension. Therefore, it requires you use your abdominal muscles to maintain your torso position. This is in contrast to most other glute exercises where you are resisting spinal flexion and therefore using the low back muscles to maintain torso position.

I would generally recommend the single leg version, as opposed to double leg, because it will require less load to perform each leg separately. This way, your glute muscles can be the limiting factor on the exercise performance rather than your ability to maintain your torso position.

Programming

I would recommend adding these two exercises at the end of days that you are already training lower body. I would start by doing each of them once per week, ideally on separate days, but it's fine if you have to do them on the same day for logistical reasons (if so, do the kickback then the hip thrust/bridge).

I'd start both exercises at 2 sets of 15-20 reps per side at the following intensities:

Week 1: 4 reps in reserve (RIR)

Week 2: 3 RIR

Week 3: 2 RIR

Week 4: 2 RIR

Week 5: 1-2 RIR

After 5 weeks, you could drop to 2 sets of 12-15 reps and repeat that weekly RIR progressions for another 5 weeks. After that, you could drop to 2 sets of 10-12 and repeat once more. That is 15 total weeks of glute training already. At the end of that, it may be time to switch up the exercises for a while.

Conclusion

I would be careful while adding glute exercises to your existing powerlifting program because it may also be adding additional training stress for other muscle groups, which could then impact your powerlifting training. However, these two specific glute exercises should be fine to add to your powerlifting training as described above. They will help you reach your physique goals without negatively impacting anything else.

While it doesn't seem like much, the addition of two sets of these two exercises should be plenty. Glutes are already trained pretty well during squats and deadlifts, so we are just trying to put the cherry on top.

If you like this sort of multi-level thinking about what exercises are best based on their different characteristics (like range of motion, muscular length, resistance profiles and vectors), then consider attending my Accessory Exercises for Powerlifters seminar on Sunday, October 20, 2024, in Huntsville, Alabama. I will be breaking down some of the best movements for different muscle groups and coaching you through how to perform them. Click here to learn more.

Also, if you found this article helpful and you’d like to get notified when I publish more, you can click here to join the Premier newsletter.

Best,

Michael Elrod-Erickson

Founder and Head Coach, Premier Power & Performance

Tendon Rupture - Antibiotic Considerations for Lifters and Athletes

*This is not intended to be medical advice. This article is simply educational. Please talk to your doctor about the best treatment plan for you.

Antibiotics are prescribed to treat bacterial infections (which can be respiratory infections, skin infections, UTI, STI, etc.). One certain class of antibiotics, fluoroquinolones, increases the risk of both tendon ruptures and tendinopathies (a broad term for tendon conditions causing pain, inflammation, and dysfunction).1-2 However, fluoroquinolones are still commonly prescribed. Some examples of fluoroquinolones are ciprofloxacin (Cipro), levofloxacin (Levaquin), gemifloxacin, moxifloxacin, and ofloxacin.3-4 You can ask your doctor for the generic name of the medication rather than the brand name, and if it ends in “-floxacin,” it is almost certainly a fluoroquinolone.

As a lifter or athlete, you put more stress on your tendons than the average person; therefore, this should be a consideration when your doctor is choosing the most appropriate antibiotic to prescribe. However, most doctors are not used to thinking about a patient’s sporting activities while choosing medications, so you may need to advocate for yourself. I suggest that if you are ever prescribed an antibiotic, you ask the doctor if it is a fluoroquinolone. If they say yes, explain that, “I do (insert sport/activity) and therefore I am concerned about the potential tendon rupture risk associated with fluoroquinolones. Are there any other suitable antibiotics that would be an effective alternative?”

Fluoroquinolones and Tendinopathy: A Guide for Athletes and Sports Clinicians and a Systematic Review of the Literature (Lewis & Cook, 2014) recommends the following guidelines for fluoroquinolone use in athletes: “Athletes should avoid the use of fluoroquinolone antibiotics if an alternative is available. Oral or injected corticosteroids should not be administered at the same time as fluoroquinolones, athletes and their athletic trainers should be aware of the potential risks of these drugs, and close monitoring is suggested for at least 6 months after cessation of fluoroquinolone use.”

Even when talking about the general population and not specifically athletes, in 2016 the FDA advised healthcare providers that fluoroquinolones should not be used for uncomplicated infections due to their possible serious side effects and that fluoroquinolones “should be reserved for those who do not have alternative treatment options.”4

Some important background information for you to understand as a patient is that all antibiotics are not interchangeable. They have different mechanisms of action, so they won’t treat everything. For example, some antibiotics work by inhibiting bacterial cell wall construction. However, if the bacteria causing your infection doesn’t have a cell wall (for example, mycoplasma), then that type antibiotic would have no effect on treating your infection. There are many factors that go into decisions about what antibiotic is suitable for specific situations, such as the spectrum of activity, tissue penetration, bioavailability, half-life, and potential for antibiotic resistance. Therefore, there may be some cases where it is necessary for your doctor to prescribe a fluoroquinolone, and you should ALWAYS take the antibiotic that your doctor advises. I am simply recommending that you start a discussion around what physical activities you engage in and ask your doctor if there are suitable alternative antibiotics to fluoroquinolones.

For example, I was recently sick as dog water with pneumonia. I was prescribed a fluoroquinolone to treat it. I explained that I was worried about the risk of tendon rupture because I lift weights at an elite level, and the doctor agreed it was a good choice to switch to a different antibiotic instead.

One other thing to be aware of as a lifter or athlete is that taking corticosteroids along with fluoroquinolones resulted in a 46-fold increase in tendon rupture.1 So in the event that the doctor deems a fluoroquinolone necessary, if they also prescribe a corticosteroid, ask if that is absolutely necessary or not. Often corticosteroids are prescribed to reduce inflammation and make the patient feel better, but are not actually necessary to treat the root cause of the infection.

Now, this is not talking about anabolic steroids, the type that can be used for performance enhancement. Corticosteroids are very different. There is not yet research on anabolic steroid use with fluoroquinolones to see if that increases tendon rupture risk. However, anabolic steroid users are already at a higher risk than non-users of tendon rupture.5 So one might speculate that combining fluoroquinolones and anabolic steroids could put you at even greater risk than just one or the other, but again, we don’t currently have any studies on it. Proceed with caution if you are on anabolic steroids and have to take a fluoroquinolone.

There are other associated risk factors that may further increase your risk of tendon rupture or tendinopathy when combined with taking fluoroquinolones. These are older age (specifically defined in the research as >60 years old), renal failure, diabetes, history of tendon rupture, and concurrent corticosteroid use (as discussed above).1 Therefore, if you meet some of these other criteria and you must take fluoroquinolones, then you should be especially cautious since you are at an even greater risk.

According to The Risk of Fluoroquinolone-induced Tendinopathy and Tendon Rupture (Kim, 2010), taking fluoroquinolones increases your risk of tendinopathies 1.7-fold, your risk of tendon rupture 1.3-fold, and your risk of an Achilles tendon rupture specifically 4.1-fold. That risk can also increases if you combine it with an associated risk factor. For example, in those over 60 years old, there’s a 2.7-fold increase in tendon rupture. The most concerning associated risk factor is concurrent corticosteroid use, which resulted in a staggering 46-fold increase in tendon rupture.1

If you do have to take a fluoroquinolone because a doctor deemed it the best option for your situation despite your athletic activities, here are a few things to consider. First off, you want to be even more cautious during your return to sport/training after recovering from your infection than you would be if you hadn’t had a fluoroquinolone, especially if you have associated risk factors. I would recommend that you seek a well-educated coach or trainer to advise your training plan to further reduce your risk.

While the Achilles tendon is most commonly affected (89.8% of cases), other tendons have also been reported.1 The impact of fluoroquinolones and the risk of tendon issues isn’t limited to the Achilles; it is likely that this is just the most common location because it is loaded significantly by bodyweight during activities of daily living like walking. Therefore, in lifters or athletes, there should be attention to any other tendons loaded significantly in the activities they’re performing rather than focusing solely on the Achilles.

Another thing to be aware of is the duration of how long you may be at an elevated risk. You will be at an elevated risk even after the fluoroquinolone is discontinued. Up to 50% of cases of tendinopathies were after the fluoroquinolone was discontinued. The median onset of tendinopathy was 6 days after starting a fluoroquinolone, and 85% of cases were within first month after taking them; however, you could be at an elevated risk for up to 6 months or longer.1

In conclusion, fluoroquinolones seem to increase risk of tendon rupture and tendinopathies.1-2 If you are an athlete, it is recommended that you discuss with your doctor and see if there are any suitable alternative antibiotics for your infection.2,4 If not and you have to take a fluoroquinolone, discuss with your doctor to try and avoid taking it alongside a corticosteroid.2 Be extra cautious with your return to physical activity after your infection resolves. While the return to sport phase is likely the most dangerous period, since you are physically deconditioned and returning to activity, you will continue to be at some elevated risk for up to 6 months or more after discontinuing the drug.2 During this extended time period, continue to be cautious and consider having a well-educated coach, rehab specialist, or trainer guide your training plan to help reduce the risk.

Always take the drugs that your doctor advises – I am simply encouraging you to start the discussion with your doctor that fluoroquinolones may not be the best fit for your situation if you engage in vigorous physical activity due to the increased risk to tendons (especially when combined with corticosteroids). However, there will be times when fluoroquinolones are necessary and you should still take them as prescribed. Just exercise caution afterwards.

References:

1. Kim G. K. (2010). The Risk of Fluoroquinolone-induced Tendinopathy and Tendon Rupture: What Does The Clinician Need To Know? The Journal of Clinical and Aesthetic Dermatology, 3(4), 49–54.

2. Lewis, T., & Cook, J. (2014). Fluoroquinolones and Tendinopathy: A Guide for Athletes and Sports Clinicians and a Systematic Review of the Literature. Journal of Athletic Training, 49(3), 422–427. https://doi.org/10.4085/1062-6050-49.2.09

3. Pope, C. (2024, February 15). Quinolones and Fluoroquinolones. Drugs.com. https://www.drugs.com/drug-class/quinolones.html#:~:text=Some%20people%20use%20the%20words,be%20used%20from%20now%20on.

4. U.S. Food and Drug Administration. FDA Drug Safety Communication: FDA Updates Warnings for Oral and Injectable Fluoroquinolone Antibiotics Due to Disabling Side Effects. Silver Spring, MD: FDA; 2016. Available at: https://www.fda.gov/media/119537/download

5. Kanayama, G., DeLuca, J., Meehan, W. P., 3rd, Hudson, J. I., Isaacs, S., Baggish, A., Weiner, R., Micheli, L., & Pope, H. G., Jr (2015). Ruptured Tendons in Anabolic-Androgenic Steroid Users: A Cross-Sectional Cohort Study. The American Journal of Sports Medicine, 43(11), 2638–2644. https://doi.org/10.1177/0363546515602010