I was waiting for the standard, “Westside Recommendation Response.” In fact I was just about to post it myself to get it over with. Looks like I don’t have to now. I am not certain this is the best way for you to start.
We train High School and Junior level lifters. All of them compete or have competed. My thoughts are as follows:
- Find some powerlifters in your area and head out to train with them. Almost without exception, most guys your age have alot of room for improvement with regards to their technique on the core lifts. If you are going to get started, get proper form down first.
I remember that there is a HS meet in Kern County. I think it was a USPF event. You mention having been on the USPF site. I assume you mean California’s site. (www.powerliftingca.com) Steve Denison would be a good point of contact for you. His email is on the USPF site.
Check out www.usapl-ca.org as well. Lance Slaughter, the state chair may be able to hook you up with some lifters in your area, as well.
- Often times, when a lifter is relatively inexperienced in the core lifts, conjugated periodization does not provide enough time under the core lifts, particularly on the DL, and can hamper progress if not managed. In other words, at this point in your training the core lifts should be emphasized, IMHO.
We typically like to see a new lifter get at least 3-5 meets under their belt using linear periodization focusing on progression of the core lifts.
Then, based on where they are at we make decisions relative to speed work and contrast. IMHO, speed work doesn’t do you much good if you don’t have consistent form and a reasonable level of base strength. Initially, you are almost always better off being strong and slow than weak and fast. Strong and fast is another story.
Follow TTewells advice. Progressively heavier compound movements and utilize the “See Food diet.”
Pick a meet and start training for it. You will make much better progress training for a specific event. At your stage, you should probably try to do 3 meets a year.
Don’t fall into the trap of thinking you are not strong enough to compete. We have taken lifters with less than 3 months training experience into meets, and it is a source of great pride for them looking back at where they started and where they are now. Gym lifts mean nothing. Powerlifting is about taking it to a meet.
Feel free to PM me with questions.