High Intensity Training For Powerlifting: An Interview With Doug Holland

Drew: Could you tell the readers about how you came to be involved with both high intensity training and the sport of powerlifting?

Doug: Hmmm. Well, basic weight training exercises came first at age ten. My dad showed me the barbell press, the barbell curl, the static chin up, and later when I was strong enough, the dynamic chin up. At age 13 I graduated to a friend’s garage where we did bench press, squats, curls, and overhead press. My legs got really strong and I got tired of cleaning the weight and putting it on my shoulders for squats (we had no rack in the friend’s garage). I asked for and received a YMCA membership from my parents. Three days a week, after school, I would walk barefoot in the snow, uphill, to the Y. I now had a squat rack and I focused on this lift. Bench presses and lat pulldowns were also done.

A few older lifters took notice of my perfect attendance and introduced me to the deadlift. I loved it. And these lifting mentors from 1976 remain friends of mine to this day. Just recently one of them helped me repair one of my air conditioners at my gym. The old guys decided I should enter a powerlifting meet, so they took care of all the paperwork and entered me in the Louisiana State meet, which I won as a 132 lb’er. Fuck! I was hooked! (In later years I won the title at 148 lbs and 165 lbs).

In my early college years I came upon some of Arthur Jones’s early writings in Athletic Journal. I liked his writing style. He reminded me of my dad, probably some Great Santini type character. Over the next few years I read more and more of his articles, and reading between the lines, discovered that high intensity training had less to do with training on Jones’s Nautilus equipment and more to do with just training harder and briefer. I decided to adapt his philosophy to my powerlifting training. I did not want to spend hours in the gym. There were girls to meet. There was beer to drink. There were cars to drive. There were guitars to play…

Doug Holland squatting

Drew: How did you go about adapting Arthur Jones’ high intensity training philosophy to powerlifting?

Doug: I had only barbells available so I decided to model my training after Jones’s writings. Since I was lifting some pretty heavy weights at the time, I put in a few warm up sets (I like to call them “groove sets”) before I began a work-out. I would do a few light, non-taxing sets for lower body and upper body, and then get with it. An example would be this:

Squat: two or three warm ups of low reps

Bench press: same as above, then:

  • Squat
  • Weighted chin-up
  • Bench press
  • Weighted chin-up
  • Bench press
  • Shrug
  • Dip
  • Squat

On day two I would use a similar warm up for deadlift and overhead press and do the following:

  • Deadlift
  • Rest 2-3 minutes
  • Deadlift
  • Overhead press
  • Leg press
  • Close-grip bench press

Work outs never exceeded thirty minutes. I had things to do. Besides studying for my mathematics degree, I had a full-time job which I loved. I didn’t want to hang around the gym rats. They mocked me, but I didn’t give a shit. I was secretly seeing their girlfriends…

I kept meticulous records on large pieces of cardboard, along with a “backwards plan” on another piece of cardboard, targeting my projected lifts at meet time. These were nailed to the wall of my living quarters. Visitors to my small apartment figured me insane, which I probably was at the time.

As a contest neared, I would, of course, raise my weights and reduce my reps for each competitive lift, until I was working for a threatening three lift maximum. I never used a lifting suit in training, and only used old, worn out knee wraps. I never, ever, wore a bench press shirt. Fuck that shit! All my platform lifts were done in a cotton t-shirt, a tight lifting suit (of which I could get the straps up without help), knee wraps, and a belt from 1978.

Doug Holland weighted chin up

Drew: It sounds like you kept things focused on the basics, without much in the way of accessory work. What are your thoughts on supplemental exercises for powerlifting?

Doug: Yeah, always stayed with the basics. Supplemental exercises are fine, but be careful of overtraining and/or stagnation. A lot of guys swear by dips for help in the bench press. Some guys, myself included, get nothing from them. Grip work would be good if one is losing deadlifts at the top. When I began working in a plate loaded Hammer Strength gym, grabbing plates all day long, my weak grip problems vanished!

For deadlifts, Louie Simmons sells his reverse hyperextension machine, but a close look at it will show you it’s a retarded piece of equipment. A much better choice would be a Nautilus 2ST hip extension machine. The resistance is placed on the thighs instead of the ankles like Simmons’s piece. Leg presses are fine for squats, but don’t rely on them as a primary exercise. Big difference in leg pressing a lot of weight and shouldering a lot of weight. I like weighted chins for the lats. Understand that strong lats help keep the humerii tight and close to the torso when deadlifting, preventing the weight from swinging away from the line of pull. I dig shrugs, too, but mainly because girls ask if they can touch my traps.

Doug Holland deadlifting

Drew: What advice would you give someone who has been doing high intensity training and wants to compete in powerlifting?

Doug: I would tell  experienced HIT trainees they should already have a good strength base to build upon. The next step is to learn proper form on the lifts. I’m from the old school, so I would bring them up slowly, emphasizing raw lifting (no supportive clothing) for the the first year or so. One doesn’t just load up the bar and throw things around.

That’s why I hate this CrossFit bullshit. Its ”philosophy” encourages bad form to get through the workouts. A few years ago I had two CrossFitters come in for some deadlift instruction. I asked to see their form and was horrified, screaming, “Stop, STOP! Goddammit! You fucks will not hurt yourselves in my gym!” I calmed them (and myself) down, taught them proper form, then took them through some productive deadlift sets.

One guy added 25 lbs to his best ever set of 10 reps. The other guy added 40 lbs to his best 10RM. Presently, I have a 52 year old client that I’m turning into a powerlifter, and he doesn’t even know it. Ha! I’m subtly throwing stuff at him and he’s handling it well, with precise form. HIT guys love this stuff!

Doug Holland squatting

Drew: I’ve worked with a few ex-CrossFitters; on the plus side they’re not afraid of working hard, but fixing their form can be a challenge. What advice would you give a powerlifter who has been doing more conventional training and wants to try high intensity training?

Doug: Powerlifters who want to try HIT… Hmmm… That can be difficult. Fortunately, the new powerlifting conventional wisdom is directed toward more infrequent training, so that’s good. But lifters still, in my opinion, spend way too much time in the gym, doing way too many sets. Fine with me. But there are other things to enjoy outside of gym time.

Back in the mid-nineteen eighties I trained a handful of neophyte lifters at my gym in Ruston, Louisiana. Each individual’s workout was done right after the other. Everyone was required to be in attendance to offer encouragement to the guy going through the workout. And then the next guy was up for his session. Each workout only lasted 25-35 minutes, mine included. In 1986 I took the guys to their first meet and it was amazing. Here we had my little crew of bartenders, nerdy engineering students, college professors, all squatting and deadlifting in the 400lb range, with one 165lb guy deadlifting 565. Good times.

Drew: In addition to the motivational benefit I think training a group like that helps because it gives everybody the opportunity to learn both by doing and observing, and some people seem to have an easier time getting some concepts that way. What specific advice would you give someone for squatting, benching, and deadlifting competitively, as opposed to doing them purely for exercise?

Doug: Well, obviously one is going to have to attempt one rep maximums on the competitive platform, so the lifter will need to get used to handling heavier loads. For myself and for the lifters I’ve helped out, I never attempt 1RMs in the gym. Heavy triples are the heaviest work sets I utilize.

If the lifter is going to lift in a federation that allows supportive lifting suits and bench press shirts, he or she is going to need to get used to lifting while “in the gear.” Personally, I loathe that shit. In fact, I never used a bench shirt and my squat suit was always one in which I could get the shoulder straps up without assistance. I remember watching Jim Cash and Dave Jacoby lifting at the 1984 World Championships, and both lifters wrapped their own knees and pulled up their own straps, and I remember thinking, “Wow! This is refreshing.” They didn’t need or want three or more handlers squeezing them in to super tight gear.

For the squat, I’ll have lifters do heavy, controlled “walk outs.” This is where you take a weight that’s too heavy to actually squat, and you unrack it, take a couple steps back, and set up as if you’re going to attempt it. After a few seconds of standing with the weight, you walk it back to the rack.

Similarly, heavy locked-out holds can be done on the bench press. If I calculate a lifter’s maximum bench press to be 350 pounds I hand off to him 370 or so and just have him hold it at arms length for a few second before getting it back to the rack. Both of these techniques can better prepare the lifter to be more at ease when it comes time to go for one-rep maxes at meet time.

Drew: Doug, thank you for a great interview, I know you’ve got a packed training schedule and appreciate your time. Any additional advice for those wanting to give powerlifting a try?

Doug: No problem, thank you for the opportunity. I love reminiscing about the better era of powerlifting. As for advice to those wanting to give powerlifting a try, I do have a few pointers:

  • Find a good coach with gym and competitive platform experience. Learn the lifts from him (or her).
  • Form and technique, form and technique. Practice with lighter loads. Learn the intricacies of each lift from start to completion.
  • Spend the majority of your gym time training raw. If you do choose to lift using the tight suits, shirts, wraps, belt, etc., if you build a strong raw base, then the aids will be more effective.
  • Find two or three other hobbies. If you’re going to train using a hybrid HIT/powerlifting routine, you’ll have extra time on your hands. Isn’t that great?!
  • Learn to love the wearing of flat sneakers. I wear no other kind of shoe.

Drew: It was my pleasure. If readers have additional questions for Doug please post them in the comments below! Please be patient, as he has a very busy training schedule so he may not be able to answer questions right away.

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  • Thomas Jun 27, 2014 @ 15:27

    Doug Holland is the best! I’ve talked with him many times and he’s always been willing to give valuable advice. And he’s funny! Thanks Drew.

  • bryan allen Jun 27, 2014 @ 17:33

    Hey Doug,
    Long time fan, noticed on the BBS website you said something about abbreviated routines as you got older. Being 47 myself do you have any suggestions to a good routine? I have access to hammer strength machines and first gen Nautilus. But not in the same place. Been doing basically a big 5. But feel like hammered dog****. For the next few days. Thanks for any help or guidance in this.

    Bryan.

  • Brian Arthur Schamber Jun 27, 2014 @ 19:07

    Great advice from a great guy, teacher and character. Ask him what he does if a youngster says “I can bench 400lbs”.

  • Chris Jun 27, 2014 @ 19:46

    Pointer number 6. Always keep a cold 5 pack of heineken available after a exhausting set of squats.
    was afraid that might get left out.
    the anti-kryptonite

  • Lifter Jun 27, 2014 @ 19:50

    I am not Doug but I have found after close to 4 decades in the trenches abbreviated routines is all I can do. As you grow bigger and stronger it is a necessity to hone back to cope. The CNS alone demands increasing respect as one progresses.

  • Craig Jun 27, 2014 @ 21:00

    Very entertaining and informative interview. I have 2 questions:

    – Do you always do all the competed lifts at a normal power lifting cadence, or do you try to slow things down a bit for greater fatigue, for at least part of the training cycle?

    – For things like squats, dead lifts, and bench press, do you train to failure, and then fight the negative, or do you stop when you think you can’t complete another rep?

  • William Lee Jun 28, 2014 @ 6:06

    Great Interview. I haven’t seen Doug since the 2001 Super Slow Guild in College Station, Texas. Love how Doug so eloquently called Crossfit “Bullshit” since is more than just “Bullshit”. It more like suicide. Doug, Drew keep up the good work in trying educate proper, efficient, and safe exercise.

  • Ricky Morris Jun 28, 2014 @ 11:53

    How frequently do you work out? Do you ever do more than one set? Do you require help in order to reach failure?

  • Doug H Jun 28, 2014 @ 13:17

    William,Brian,Thomas;
    Thanks for the kind words.
    I will try to get to the others’ questions sometime in the next few days.

  • Doug H Jun 28, 2014 @ 18:48

    Ricky Morris,
    The answers to you first two questions are answered in the above interview.
    If I have spotters available,I train to failure on Sq and Bp.I never train to failure on DL.When form breaks down,I stop.
    Presently,I train alone,sometimes at 3:00am.If I choose to squat,my rack has safety catches.So does my my bench press.I’m still able to go to the limit,but it’s a bitch putting everything back in place if I get caught on a missed attempt(laugh out loud).

  • ad ligtvoet Jun 29, 2014 @ 9:52

    ‘Ask him what he does if a youngster says “I can bench 400lbs”.’

    Ok Doug,what will you do??

  • Greg Roseman Jun 29, 2014 @ 12:26

    Doug holland represents hard work, basic exercises, and then get on with the rest of your life.

  • Cristi Vlad Jun 30, 2014 @ 14:41

    Do you have a website or a blog?

    • Drew Baye Jun 30, 2014 @ 14:47

      Cristi,

      Doug doesn’t have either a web site or blog, which is unfortunate because he’s both knowledgeable and very funny. If he did I would have included a link to his page at the start of the interview.

      • Cristi Vlad Jun 30, 2014 @ 15:21

        Thanks man. Keep these kinds of interviews coming!

        • Drew Baye Jun 30, 2014 @ 15:26

          Cristi,

          Will do. I’ve got a few more lined up I think people will enjoy.

  • Doug H Jun 30, 2014 @ 15:30

    Lifter,
    I feel the same way about super abbreviated routines.In fact,my workout last Saturday was only:

    Weighted negative-only chin ups
    Hammer H-Squat

    bryan allen,
    If the big five is really taxing you,try a big three(one compound lower body movement and two upper body compounds).Or maybe even a big two every so often.

    Craig,
    Yes,I use “normal” speed on the lifts.

    Cristi,
    No website or blog( but it may be in my future).I have three outside the gym hobbies which keep me pretty busy and active.At this point,keeping a blog would slow me down.

    • bryan allen Jul 1, 2014 @ 6:16

      thanks doug. ill try that.starting with once a week thanks for the reply.

  • Rita Jun 30, 2014 @ 16:57

    I just started the Body By Science protocol and I’ve been doing 2 workouts a week – one day is squats, deadlifts, push ups and pull ups. Day two is machines: chest press, lat pull, overhead press, row. It’s really kicking my butt. I’m having problems with 2 things, though: my grip is far too weak to do deadlifts very effectively (hands give out before hamstrings or back do), and I really can’t do pull ups without assistance. I also still want to be able to run a 5k and a 10k in a decent time (I know, I know – running isn’t exercise), without overtraining. Any thoughts on some adjustments to my routine? Thanks!

  • Doug H Jun 30, 2014 @ 17:43

    Rita,
    Are you using an over/under grip on deadlift.If not,do so.Also,if someone recommends using grip straps,walk away.That’s the best way to NEVER improve your grip.
    I have a client here.I’ll try to get to your other questions later.

    • Rita Jul 1, 2014 @ 9:07

      Doug – I’ll definitely try the over/under grip, thanks. And thanks in advance for addressing my other questions!

  • Doug H Jul 1, 2014 @ 13:52

    Rita,are you able to do just one chin-up?If so,just do multiple single chin-ups in between exercises.Hopefully soon,you’ll be able to do two,and later,three and so on.This is how I taught my wife to get better at chin-ups and now,at age 51,she can do a set of 7 perfect dead-hang reps.No kipping.
    As for running 5ks and 10ks,you can probably get away with running only one time per week.I did 5ks and dualathlons in the late ’80s-early 90s and never had a problem with that infrequent practice.Don’t tear yourself up.

  • Rita Jul 1, 2014 @ 15:05

    Thanks, Doug – yes, I can do 1 chin up & would love to be able to do 7 like your wife! I will definitely focus on the recovery more, as I believe I’ve mistakenly been over-training. All the magazines say “do 3 sets of 12 with pink dumbells”, and I’ve just lately overhauled that whole gig to perform Body By Science-type workouts instead. Definitely a learning curve – thanks again for helping!

  • Doug H Jul 2, 2014 @ 19:05

    All,
    If anyone needs any detailed help, please do not hesitate to call me at my gym.
    318-458-1487. Just leave a message and I’ll get back to you.

  • james Jul 5, 2014 @ 14:00

    hey Doug. ive called you on a couple of occasions but didn’t want to leave a message since I live in Canada. is there a good time to call or should I still just leave a message

  • Doug H Jul 6, 2014 @ 9:16

    james,
    Please leave a message anytime.I’ll get back to you.

  • Youssef Oct 28, 2014 @ 23:06

    Hi drew

    I’m getting confused about frequency. It seems in this interview he trains several times a week while I also hear that such a frequency is way too high and will lead to overtraining. I’ve just started HIT using the body by science programme. I rest for six days. Should I be training more frequently,

    • Drew Baye Oct 29, 2014 @ 10:52

      Hey Youssef,

      Twice weekly is fine for the majority of people, but some will require more recovery between workouts. Whether you would benefit from more frequent training depends on your recovery ability, and this can only be determined through experimentation.

  • jancel conroy Mar 18, 2015 @ 18:28

    thanks for the article this was and I open read.I have used the Westside message and I found it to be very effective but as we all know we want to minimize wear and tear on our body.for the Westside message does that there are other ways of minimizing damage.now I’ve been using the high intensity method for a year and I feel a lot better.first right thing I usually do 1 minutes time under load.2 minutes 4 Endurance days.you both should work on a book together joint venture for power lifters.

    • Drew Baye Mar 21, 2015 @ 15:40

      Hey Jancel,

      I’ll talk with Doug about it, and if enough people are interested we can probably put something together.

  • Dennis Plansky Apr 16, 2017 @ 23:02

    Hi Drew, I googled “HIT powerlifting training” and your interview came up. Great questions and answers from a guy that truly knows powerlifting. I started training at Titletown again with the weights and I think I can top my best when I was in my 20’s (450 sqt 280 bench, 530 dl with shorts and a T)at 165#. I got there on a steady dose of one set of 8-12 reps thanks to Ken Leistner’s “Steel Tip”. I think it would be a great idea to write that book with Doug. Take care.

    • Drew Baye Apr 17, 2017 @ 14:40

      Hey Dennis,

      It’s great to hear from you and I hope you’re doing well. I agree, and if Doug is interested I’ll partner with him on writing it.

  • Andre Feb 11, 2019 @ 20:34

    Drew,
    I really hope you see this. I just recently discovered your blog, and I love it. Doug indicated he uses a regular rep speed, but I was wondering how someone would transition from using slower, strict reps in regular training to a style suitable for a powerlifting competition. Would you recommend just slowly increasing the weight and reducing the reps as a meet got closer? Obviously if you’re using stricter form, the weight would be lighter, so how do you prepare for handling more weight with looser form?
    Also, do you still prescribe a controlled negative on deadlifts, or is it too risky for the lower back?
    Thank you in advance.

    • Drew Baye Mar 7, 2019 @ 8:44

      You don’t transition. You continue to perform slow reps during your workouts but you start alternating your workouts with practice sessions for the competitive lifts.

      A controlled negative on deadlifts is not risky for the lower back. Controlled movement is safer. The negative should always be performed in a controlled manner when exercising. You need to distinguish between exercise and practicing the skill of a competitive lift, which is very different from performing the same movement for exercise.

      If you would like help with setting up a program for this I am available for consultations and online training.

      • Andre Apr 3, 2019 @ 13:46

        Hi Drew,

        Thank you for the clarification. If I ever compete again, I will take you up on your offer. Your site is a treasure trove of knowledge, and it has changed my outlook on training for the better.