[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-302871-105":59,"doc-detail-302871-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","special-olympics-oregon-8-11-week-training-plan-powerlifting","Special Olympics Oregon 8-11 Week Training Plan - Powerlifting","","Special Olympics Oregon 8-11 Week Training Plan - Powerlifting outlines sport-specific strength training for the Squat, Bench Press, and Deadlift across beginner, intermediate, and advanced athletes. The guide emphasizes individualized programming based on each athlete’s body, abilities, fitness, and recovery needs. It provides technical setup descriptions and rules for executing each lift, then details competition equipment and attire requirements, including non-supportive lifting suits (singlets) and T-shirt specifications to ensure compliance during training and competition.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/special-olympics-oregon-8-11-week-training-plan-powerlifting/302871/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/special-olympics-oregon-8-11-week-training-plan-powerlifting/302871.png","ImageObject",300,407,{"name":92,"@type":93},"wps_ap_test_251126_0180","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-22","2026-09-19",true,{"@type":102,"interactionType":103,"userInteractionCount":44},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What lifts are covered in this powerlifting training plan?","Question",{"text":112,"@type":113},"The plan covers the Squat, Bench Press, and Deadlift as the core competitive strength executions.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How does the plan individualize training for athletes?",{"text":117,"@type":113},"Each athlete’s training is designed to be unique based on body, abilities, fitness, and recovery needs, with sample weekly plans by beginner, intermediate, and advanced levels.",{"name":119,"@type":110,"acceptedAnswer":120},"What equipment is required for Special Olympics powerlifting competition?",{"text":121,"@type":113},"Competition includes Classic or Raw powerlifting only, using non-supportive lifting equipment defined by the rules, with attire such as a compliant one-piece lifting suit and required T-shirts.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},302871,1790096854,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":44,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":139,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145},8796095027276,"https://avatar.qwps.com/avatar/d3BzX2FwX3Rlc3RfMjUxMTI2XzAxODA=","Special Olympics Oregon 8-11 Week Training Plan-Powerlifting  \nPowerlifting as a competitive sport is unique in that the training season is devoted to setting goals to improve the body’s capacity in strength to perform very specific strength executions, the Squat, Dead Lift and Bench Press. As such, each athlete’s training will be unique and specific to his or her body, abilities, fitness and recovery needs. This training plan includes sample training plans for each week depending on beginner, intermediate and advanced athlete abilities, but is mainly a tool to help individualize each athlete’s 8 week program and goals toward a meaningful and successful competition experience. These materials are taken from the 2022 Special Olympics Powerlifting Coaching Guide.  \nThe Squat  \nThe Squat starts with the athlete taking the bar and weights from a rack and standing erect with knees locked. The athlete will then descend toa position where the crease between the leg and the upper torso is below the top of the knee. Without assistance, the athlete will ascend to the point where the body is fully erect and legs are locked and then return the loaded bar to the rack.  \nThe squat uses primarily the muscles of the legs, hips and back and is a great measure of overall body strength.  \nRules for the Squat:  \n• Athlete starts with bar at correct location on back/shoulders  \n• Steps out of the rack and into an erect and motionless position  \n• Waits to receive the command “Squat”  \n• Descends to below parallel position (crease at the top of the hip is  \nFigure ii: Athlete at the bottom ofthe squat  \n• Without a referee command, ascends to an upright and motionless position with knees locked  \n• Waits to receive the command “Rack” and replaces the bar in the rack (may have assistance returning the bar to the rack) .  \nThe Benchpress  \nThe benchpress starts with the athlete lying flat on a bench with eyes looking directly up at a bar and weights. Feet are flat on the floor and, head and buttocks must remain flat on the bench. The athlete will bring the bar to full arms extension and then to the chest and return to full arms extension. The benchpress is mostly an upper body exercise using primarily the muscles of the chest, triceps and shoulders.  \nRules for the Benchpress: Athlete is prone on bench with feet flat on floor, buttocks and head flat on bench (may use boxes under feet) .  \nFigure iv: Athlete at the top of the benchpress  \n• Fingers closed around bar  \n• Bar at arms full extension and motionless– command “Start” is given  \nFigure v: Athlete at the bottom ofthe benchpress   \n• Pushes the bar to arms full extension (without going down) until motionless  \nFigure vi: Athlete returning to the top ofthe benchpress  \n• The command “Rack” is given.  \n• All of the above must be done with no raising of the head, buttock or feet.  \nThe Deadlift  \nThe deadlift starts with the athlete standing facing the bar and weights with either a narrow or wide stance. The athlete will grasp the bar with knees bent, arms straight, and back straight. The athlete will then pull the weight to an upright position, with shoulders back and legs straight. The deadlift is mostly a back and leg lift and because the athlete is facing the audience with only the loaded bar and them on the platform, the lift adds a great deal of drama to an already exciting competition.  \nRules for the Deadlift: Bar is on the floor in front of the lifter  \nvii: Beginning of the Deadlift  \n• Lifter grips the bar and begins lift on his/her own time (no command to start the lift)  \n• Pulls without supporting on thighs or bar going down  \n• When the lifter is standing erect and knees are locked the signal “Down” is given.  \nviii: Top of the Deadlift  \n• Lifter lowers the bar under control (cannot drop the weigh) to the platform  \n9  \nEquipment and Attire  \nSpecial Olympics Powerlifting will only include Classic or Raw competition with both conventional and Unified Powerlifting divisions. Only n","cbCaimPC2JmweVbT","https://ap.wps.com/l/cbCaimPC2JmweVbT","pdf",5512419,57,"English","# Squat\n## Squat execution and rules\n# Bench Press\n## Bench press execution and rules\n# Deadlift\n## Deadlift execution and rules\n# Equipment and Attire\n## Lifting suit (singlet) specifications\n## T-shirt requirements","[{\"question\":\"What lifts are covered in this powerlifting training plan?\",\"answer\":\"The plan covers the Squat, Bench Press, and Deadlift as the core competitive strength executions.\"},{\"question\":\"How does the plan individualize training for athletes?\",\"answer\":\"Each athlete’s training is designed to be unique based on body, abilities, fitness, and recovery needs, with sample weekly plans by beginner, intermediate, and advanced levels.\"},{\"question\":\"What equipment is required for Special Olympics powerlifting competition?\",\"answer\":\"Competition includes Classic or Raw powerlifting only, using non-supportive lifting equipment defined by the rules, with attire such as a compliant one-piece lifting suit and required T-shirts.\"}]","Special Olympics Oregon 8-11 Week Training Plan - Powerlifting | PDF",1789798435,144]