“As a woman in weight training, don’t let social prejudice influence you!”
– Lea Schreiner
Lea Schreiner (IG: leaschreiner_, FB: LeaSchreinerPowerlifting) is German champion in powerlifting (“Powerlifting”). She is studying sport to become a teacher at the German Sport University Cologne and has won the championship title three times in a row.
The strength values of the 25-year-olds are impressive:
- Deadlift: 210kg
- Squat: 155kg
- Bench press: 90kg
No wonder that this episode is pretty weight-training-heavy fails. But not only that: We talk – among other things – about training methodology, regeneration, nutrition, mental training and, of course, sticking to it.
Further topics are:
- What is it like to train as a woman in a male-dominated sport,
- what is powerlifting and what are the advantages of training,
- why women should be strong,
- which type of nutrition makes you stronger,
- how to regenerate properly
- and much more …
Interview with Lea Schreiner
Contents
- Start of the interviews [03:47]
- What did you have for breakfast today? [03:55]
- Is it normal that you start your daily eating routine with sushi at noon? [04:05]
- What was on your training plan today? [04:20]
- How did you get into powerlifting? [04:35]
- How old were you when you started powerlifting? [06:09]
- What is the difference between CrossFit, Olympic weightlifting and powerlifting? What is it all actually? [06:20]
- What is it about weight training that fascinates you? [07:44]
- Gaining weight abroad: This is how Lea managed not to gain weight despite being an au pair in the USA. [08:30]
- How long have you been doing powerlifting? [09:25]
- These success factors play a role in becoming victorious in powerlifting. [09:58]
- So you stay tuned if you are injured. [11:12]
- What does a typical training week look like for you? Do you exercise every day? [12:25]
- What is the difference between powerlifting training and muscle building training? [13:50]
- How do you periodize your training in order to get stronger? [15:17]
- According to which parameters do you plan your training? [16:30]
- How often do you do exercises in order to regenerate well? [17:30]
- Do you go to muscle failure in your training? [18:21]
- Which assistance exercises do you use to become stronger in the basic exercises? [19:13]
- Do you need additional equipment to be able to train better? [19:58]
- What’s the point of a weight lifting belt? [20:46]
- When does a weight lifting belt even make sense? [22:20]
- Is press breathing healthy? [23:10]
- Why do you need knee warmers in powerlifting? [24:13]
- You lift 210 kg without pulling aids – do you train your grip strength for this? [25:20]
- This is how a powerlifting competition day works. [25:40]
- Do you have special routines that help you to give 110% performance on a competition day? [29:10]
- How did you come to be involved with mental techniques? [32:14]
- Are basic powerlifting exercises different from what often happens in the gym? What are the rules [32:55]
- What role does mobility training play in powerlifting? [36:09]
- How do you make sure that you regenerate adequately with your training schedule? [37:05]
- How do you eat? Do you have a special nutrition plan? [38:57]
- What is your daily calorie goal? [39:35]
- How do you measure your regeneration and what experiences have you had? [40:11]
- Do you plan your training based on how well you have recovered? Does that bring anything? [41:33]
- How do you lose body weight quickly for a competition? [43:25]
- What strategies do you use to drain in order to be as light as possible on the day of the competition? [47:13]
- How much protein do you eat a day? [48:54]
- How do you plan your nutrition week? Do you have special strategies? [49:20]
- Do you have favorite dishes if you want to lose weight? [50:25]
- What is your general favorite food? [51:52]
- Do you take dietary supplements? [52:00]
- Do supplements count as doping substances? Why do you have to be careful? [53:02]
- Could you be checked for doping substances at any time? [54:35]
- Have you ever competed against someone who doped? How is that? [55:30]
- How was it back then as a woman to participate in a male-dominated discipline? [57:12]
- What is the relationship between men and women in the powerlifting club? [59:02]
- What do you say to women who are afraid of getting too muscular? [59:41]
- Do you have any role models? [01:01:18]
- You supervise your mother’s training: does anything change as you get older? [01:02:17]
- Is there anything you would change about yourself? What would that be? [01:03:05]
- What are your next goals? [01:03:40]
- What is still standing in the way of your participation in the World Cup? [01:04:10]
- What would your life be in “really cool” when you have finished your studies? [01:05:05]
- You give seminars – how can you participate? [01:06:25]
- What has changed for you after you climbed Kilimanjaro? [01:07:00]
- What message do you have for the audience? [01:08:14]