Many weightlifters often come across a phrase such as "APWC and WPC standards". Due to the insufficient amount of information, the meanings of abbreviations, as well as the standards themselves, remain a mystery to them. After reading this article, you will learn:
- what are AWPC and WPC standards;
- what is their fundamental difference;
- Get AWPC Compliance Information.
What is AWPC and WPC
In connection with the popularity of powerlifting, which is growing in our time, new federations of this sport are emerging. Hundreds of athletes rush to such associations, because such organizations, on the one hand, hold powerlifting competitions, and on the other hand, they allow them to get a category. What are AWPC and WPC?
The WPC (World Powerlifting Congress) is an organization of powerlifters founded by Ernie Franz in 1986. It is an international non-profit congress that brings together more than 30 countries under its auspices. Largely thanks to this organization, powerlifting is gaining popularity as a sport throughout the world. WPC performs the following functions:
- establishes the rules for conducting powerlifting competitions;
- establishes standards through which athletes can receive a grade;
- creates conditions for the development of powerlifting;
- organizes and conducts events in the discussed sport.
The AWPC (Amateur World Powerlifting Congress) is an offshoot of the WPC professional league, which is characterized by softer regulations and stringent doping controls in powerlifting competitions. Another unofficial name for the AWPC is the Straight League. This is the name of this organization because the participants in the competition achieve their sports results without using chemicals to build muscle mass and enhance the physiological characteristics of the body.
For powerlifters, it is considered an honor of belonging to one or another organization.
Difference between AWPC and WPC
As you already understood from the text above, the main differences between AWPC and WPC are the presence in one of the doping control organizations and different "stringency" standards. That is, a novice weightlifter will hardly be able to achieve any significant results if he enters the WPC competition, because only professional powerlifters who have been involved in this sport for many years, and often do not deny themselves various kinds of chemistry, participate in them.
With competitions held by the AWPC, things are different. AWPC standards are available for achievement by an athlete who has been involved in powerlifting for 2-3 years and has aptitude for this sport. As a rule, it is at AWPC competitions that amateur powerlifters get their first ranks, such as candidate for and so on.
Summing up the block that describes the differences between WPC and AWPC, here are a few main points:
1. AWPC is a league that is an offshoot of the WPC, or, in other words, is part of it.
2. In terms of competitive levels, the WPC is for powerlifting professionals, and the AWPC is for the masters in the sport.
3. AWPC is a "Straight League" that does not allow people who use doping to participate in the competitive process, which cannot be said about the WPC, where there is an opportunity to compete under the influence of chemicals.
4. AWPC regulations are softer than WPC. This makes the amateur league more successful in gaining ranks.
AWPC regulations
Let's go directly to the numbers. APWC can be classified according to three dimensions:
1. By the type of exercise that the athlete performs:
- Deadlift.
- Bench press.
2. By the way the athlete is equipped:
- In equipment (single-layer equipment, multi-layer equipment).
- Without equipment.
3. The difference between the discharge standards for men and women.
Below are three subparagraphs, under each of which are detailed tables with standards for each type of exercise performed. The weight category of the athlete is indicated on the left side of each table.
Squats
So what are the AWPC regulations? Squats are one of three basic powerlifting exercises. In this case, equipment means bandages for hands and knees, as well as belts.
The standards for athletes without equipment are as follows:
If you use multi-layer equipment, then you need to navigate by these values:
If an athlete competes in a single-layer outfit, then the standards are as follows:
AWPC Standards: Deadlift
Equipment for this belt, special suit, knee bandages.
So, without equipment, you should focus on the following standards.
Bench press competitions and championships
, are carried out according to certain rules, which will be discussed.
. Bench Press Competition Rules
:
1. The speaker must lie on the bench on his back, shoulders and back must be in contact with the bench. During the performance of the competitive movement, the rear must not be torn off the bench. The sole of the feet or socks must be in contact with the competition platform. The head is in a free position.
2. It is also allowed to use leg rests (of different heights), these can be barbell discs or special blocks. When using the supports, the feet should touch it with the sole or toes, the separation of the feet from the supports is prohibited.
3. During the performances, there should be from 2 to 4 safety assistants. The speaker has the right to ask a belaying assistant or assistant to help remove the barbell from the racks. Only designated assistants may be on the competition platform during the movement. The bar is fed to straightened arms, not to the chest. The central assistant / assistant or assistant who helps the performer to remove the barbell from the racks, after the barbell has been served, must immediately leave the platform so as not to obstruct the view of the referee / judges. If the server does not leave the platform or for any reason interferes with the referee / referees, the referee has the right not to count the approach.
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4. The width of the grip should not exceed 81 cm. This is the width between the index fingers. The bar is marked for this by notches not exceeding this width. If the speaker has different grips, the grip of one hand is behind the notch, and the grip of the other hand is inside it, the speaker must warn the head judge about this in order for the grip width to be measured.
5. After removing the barbell from the racks, the speaker must lower it on the chest, touch the chest, after the judge's command “press”, squeeze it up. Beating the barbell off the chest is prohibited, pushing the barbell out by the chest is prohibited.
6.After squeezing the bar up, the speaker must fix the bar on his straightened arms motionlessly. During the upward movement of the bar, distortions are allowed, but no more than 5 cm. The bar moves in a horizontal position, during upward pushing up, the bar stops are allowed, downward movements of the bar, so-called zikzag movements are prohibited. After fixing the bar in the upper position, the performer can put it on the racks only after the judge's command “rack”.
... All competitors are personally responsible for their health.
Perfected is the key to success in the competition!
Bench press. Russian Powerlifting Federation Regulations
Bench press without equipment
The title of MSMK WPC Russia is also awarded for winning the European and World Championships, provided that the MS standard is previously fulfilled.
The title of ELITE WPC Russia is awarded upon passing the WPO Qualification.
Heavy weight (over 100kg) - 317.5kg.
Average weight (up to 100kg) - 250kg.
Light weight (up to 75 kg) - 205 kg.
The title of ZMS WPC Russia is awarded on condition of victory in several international championships (World and European Championships, Finals and Super Finals of the WPO).
| MEN | ||||||
| weight cat. | MSMK | MC | CCM | I | II | III |
| 52.0 | 117.5 | 107.5 | 97.5 | 87.5 | 80.0 | 70.0 |
| 56.0 | 127.5 | 115.0 | 105.0 | 95.0 | 87.5 | 75.0 |
| 60.0 | 135.0 | 125.0 | 112.5 | 102.5 | 95.0 | 82.5 |
| 67.5 | 150.0 | 137.5 | 122.5 | 112.5 | 105.0 | 90.0 |
| 75.0 | 162.5 | 147.5 | 132.5 | 122.5 | 112.5 | 100.0 |
| 82.5 | 172.5 | 157.5 | 142.5 | 132.5 | 120.0 | 105.0 |
| 90.0 | 180.0 | 165.0 | 150.0 | 140.0 | 125.0 | 110.0 |
| 100.0 | 190.0 | 172.5 | 157.5 | 147.5 | 130.0 | 115.0 |
| 110.0 | 197.5 | 180.0 | 162.5 | 152.5 | 135.0 | 120.0 |
| 125.0 | 202.5 | 185.0 | 167.5 | 157.5 | 140.0 | 122.5 |
| 145.0 | 207.5 | 190.0 | 172.5 | 162.5 | 145.0 | 125.0 |
| over 145.0 | 212.5 | 195.0 | 175.0 | 165.0 | 147.5 | 127.5 |
| WOMEN | ||||||
| weight. cat. | MSMK | MC | CCM | I | II | III |
| 48.0 | 57.5 | 52.5 | 47.5 | 42.5 | 37.5 | 32.5 |
| 52.0 | 60.0 | 55.0 | 50.0 | 45.0 | 40.0 | 35.0 |
| 56.0 | 65.0 | 57.5 | 52.5 | 47.5 | 42.5 | 37.5 |
| 60.0 | 70.0 | 62.5 | 57.5 | 52.5 | 47.5 | 42.5 |
| 67.5 | 75.0 | 67.5 | 62.5 | 57.5 | 52.5 | 47.5 |
| 75.0 | 80.0 | 72.5 | 67.5 | 62.5 | 57.5 | 52.5 |
| 82.5 | 85.0 | 77.5 | 70.0 | 65.0 | 60.0 | 55.0 |
| 90.0 | 87.5 | 80.0 | 72.5 | 67.5 | 62.5 | 57.5 |
| over 90.0 | 90.0 | 82.5 | 75.0 | 70.0 | 65.0 | 60.0 |
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Surely every bodybuilder at least once in his life thought about getting a sports category for some exercise. After all, you can get a discharge on bench press, squat and deadlift. Or you can perform three exercises at once, one repetition, and add up all the working weights. Based on this sum of weights, you can find out which category you are applying for. Today we will talk about bit standards.
Execution technique
If you are going to participate in competitions or get a grade in this sports discipline, then you must understand that the technique of performing the exercise will be slightly different. During a normal workout, you do the exercise at a fairly fast pace. Perhaps, through trial and error, you have found for yourself the optimal position of the hands, and the trajectory of movement of the elbows that is convenient for you. However, the lying technique approved by the awpc federation will be different from what you are used to.
It approves bit standards for various strength exercises. This federation is amateur. In it, the standards are much lower than in other professional power federations. For this reason, it is much easier to get a sports category here than in other federations. The standards are different here, but the execution technique is the same as in professional power federations:
- Lie on a bench. Your shoulders and buttocks should be touching the bench surface.
- You have the right to choose the position of the head yourself. However, it is better not to move her, because this can lead to injury.
- The feet should rest firmly on the floor. It is allowed to put barbell discs under your feet.
- The grip width is determined by the athlete independently. At the bottom, your arms should be bent at a slightly less than 90 degree angle. The main thing is that the grip width does not exceed 81 centimeters.
- The participant must have from two to four belayers. They have the right to help him remove the barbell from the racks. After that, the athlete can begin the approach.
- The bar should begin to move down after the “Start” command. The judge sits behind the head of the competitor, from where he can very clearly see all the mistakes that the athlete makes.
- At the lowest point, you must hold the bar for 1 second. The main thing is not to put it on your chest. This is a gross violation of the rules, because of which you will simply not be credited with this attempt.
- After the athlete has completed the maximum possible number of times, he needs to fix the barbell at the top point. It is necessary to wait for the command "Stands" from the judge. After that, it will be possible to install the bar on the racks.
When working for one repetition, the bench press is performed according to the same principle. During competition, the pace of execution is much slower than in normal training. Moreover, the judge keeps a close eye on the technique.
How to get rank
What do you need to do in order to get a discharge? The first thing to remember is that at bench press championships, the technique must be perfect. Moreover, those there are much slower. So you you need to be very well prepared... You should not participate in the championship at random. After all, this way you will waste your and other people's time.
For example, to get a certain discharge, you need to squeeze out a weight of 75 kilograms. For your attempt to succeed, you need to be confident. Namely, you must be able to squeeze at least 80 kilograms in training.
As a rule, you get the ranks by participating in championships in this sport. After all, there are practically no events specifically for the issuance of sports categories. So that your participation in the championship is not fruitless, the following mistakes must be avoided:
- Any bickering with the judge will lead you to withdraw from the championship.
- Any changes to the starting position are not allowed.
- Any, even minor, chest and barbell touches.
- Movement of the bar down after the command of the judge "Press".
- Foot movements.
- Any violation of the execution technique.
If you take part in such a championship, you will see that many athletes simply will not count the attempt, because their execution technique suffers.
To avoid such incidents, watch the video on the Internet from the bench press championships. Thanks to these training videos, you will understand what is required of you, and you can work out these moments well in training.
With or without equipment?
The awpc federation provides two options:
- With equipment.
- Without equipment.
Bench press equipment - special single-layer and multi-layer shirts. They are made of a very dense material, which, due to its physical properties, helps the athlete to take more weight.
A single-layer T-shirt can help you increase your working weight by 10-15 kilograms, and a multilayer one by 30-40 kilograms. It depends on the material of the product, as well as on the individual characteristics of the athlete. Accordingly, the standards with and without equipment, for the same category, will be different. For example, to get a bench press for a bench press, a man weighing 60 kilograms without equipment needs to squeeze a barbell weighing 90 kilograms. BUT with equipment, the weight of the bar should be 105 kilograms.
The awpc Federation has developed tables of bit standards for bench press without equipment:
If you have achieved certain results in strength sports, but regular workouts are no longer fun for you, try a bench press. Any goal that you have not yet achieved will motivate you strongly and not allow you to skip workouts.
Undoubtedly, any rank is worthy of respect... However, for many people, the indicator is rather high ranks, for example, Kms or a master of sports in bench press. Therefore, strive precisely for these categories. Of course, in a few months you will not succeed. The maximum is the second or third adult categories. However, in 2-3 years of work, you can easily get Kms. The main thing is desire.
The awpc federation is amateur... However, the ranks approved by this federation will also be documented if you receive them. So if you want to get cms, then start by getting awpc approved. After that, it will be possible to swing at the receipt of the CMS, approved by the professional federation of power sports.
Do a variety of support and isolation exercises for all pressing muscles. This will help you to reveal your inner reserves, and will not allow you to make mistakes at the moment of truth.
For an extra dose of motivation, search for records. Stories about how a 52 kg man squeezed a 105 kg barbell will motivate you to set personal records.
You need to break your personal records at every workout. and constantly raise the bar. If you want to take part in bench press competitions, then you need to practice at least twice a week. And then, you will be doomed to a good result. Moreover, you will not notice how much your pectoral muscles will increase in volume!
Many people are interested in sports, but more and more popularity is gained by such a sport as powerlifting. In this article, we will tell a short interesting story about this sport, and answer a question that is of great interest to experienced athletes which bench press standards without equipment 2016.
So, powerlifting is powerlifting in which athletes perform three exercises. The birthplace of powerlifting is the United States of America. The father of powerlifting is considered the most powerful man of the 20th century - Paul Anderson. This sport is not for the weak, the strongest in spirit remain to fight until the end on the platform (battlefield). Athletes perform three movements with a maximum waga:
- Squats;
- Bench press
- Deadlift;
The athlete performs 3 sets of 1 repetition with the maximum waga, the best result is counted in the total. Each athlete has his own weight category. Men and women perform the movement separately. It sometimes happens at competitions that the results of the final sum are the same, such moments often happen during the struggle for first place. Therefore, the victory is given to the athlete who has less weight.
Also in powerlifting, it is allowed to perform in separate movements: deadlift or bench press. A large number of athletes have back and leg injuries, so they prefer to press only. It is worth noting the best powerlifters in the world: Kirill Sarychev, Andrey Malanichev, Eddie Hall, Mikhail Koklyaev, Andrey Belyaev, Zakhir Khudoyarov, Karl Christensen, Sergey Fedoseenko, Yarymbash Evgeny, Freidun Ivan, Dan Green, Pete Rubish, Ryan Kanelli. Each lifter has his own ideal and motivation, so whoever I have not named, I apologize in advance.
In the last article we wrote about: 2016 Powerlifting Standards without IPF Equipment. Now let's look at the new bench press standards without equipment WPC and AWPC.
