Resources
Curious About Powerlifting? Here's Everything You Need to Get Started.
Local
Powerlifting Resources for Western Nebraska, Colorado, Kansas, South Dakota & Wyoming
Iron Plains exists to connect people with resources, answer questions, and help lifters discover what powerlifting can do for them. Whether you're brand new to strength training or an experienced lifter looking to connect with the equipped powerlifting community, this page is your starting point.
Never touched a barbell? That's okay. We all started somewhere.
If you're in this region, come train with us in Scottsbluff, Nebraska!
Getting Started
New to Powerlifting? Let's Break It Down.
What is Powerlifting?
Powerlifting is a strength sport focused on three main lifts: squat, bench press, and deadlift. Athletes compete to lift the heaviest weight possible in each lift, with three attempts per lift. Your total (the sum of your best squat, bench, and deadlift) determines your placing.
Raw vs. Equipped Powerlifting
Raw Powerlifting: Lifters compete with minimal equipment - just a singlet, belt, wrist wraps, and knee sleeves. This is where most people start.
Equipped Powerlifting: Lifters use specialized gear like squat suits, bench shirts, and deadlift suits that provide support and allow for heavier weights. Equipped lifting requires technique, training, and experience.
Iron Plains supports BOTH raw and equipped powerlifting. We help beginners build their foundation, connect experienced raw lifters with resources, and introduce lifters to the equipped community. Whatever stage you're at, we're here to support your journey.
How Do I Get Started?
Find a gym with barbells, plates, and a squat rack (see our gym list below)
Learn proper technique (consider working with a coach or experienced lifter)
Train consistently using a structured program
Sign up for your first meet when you're ready
Got questions?
Reach Out - we're here to help you figure it out.
Raw
vs.
Equipped Powerlifting
Raw Powerlifting:
Lifters compete with minimal equipment - just a singlet, belt, wrist wraps, and knee sleeves. This is where most people start.
Equipped Powerlifting:
Lifters use specialized gear like squat suits, bench shirts, and deadlift suits that provide support and allow for heavier weights. Equipped lifting requires technique, training, and experience.
Iron Plains supports BOTH raw and equipped powerlifting. We help beginners build their foundation, connect experienced raw lifters with resources, and introduce lifters to the equipped community. Whatever stage you're at, we're here to support your journey.
Need Alterations?
NANCY ALBA - HEAVY NEEDLE RITUALS ALTERATIONS
Sometimes your gear doesn't fit perfectly right out of the box. That squat suit needs to be taken in. That bench shirt needs adjustments. That's where Nancy Alba comes in. Nancy runs Heavy Needle Rituals Alterations - a custom powerlifting gear alteration service specializing in squat suits, bench shirts, deadlift suits, and briefs. This is one of the very few services like this in the country, and Nancy understands how equipment must move, resist, and hold under maximal load. Every stitch is placed with purpose. If you need any of your equipment altered, Nancy is our go-to. She's offering a 10% discount to anyone who mentions the Iron Plains website.
What is Conjugate Training?
Conjugate training
(also called the Conjugate Method or Westside Method) is a powerlifting training system developed by Louie Simmons at Westside Barbell in Columbus, Ohio. It's one of the most effective methods for building strength in both raw and equipped powerlifting.
How It Works:
Conjugate training uses a weekly rotation of four main training days:
Max Effort Lower Body
(working up to a heavy single in a squat or deadlift variation)Max Effort Upper Body
(working up to a heavy single in a bench press variation)Dynamic Effort Lower Body (speed work for squat and deadlift with submaximal weights)
Dynamic Effort Upper Body (speed work for bench press with submaximal weights)
The system rotates exercises every 1-3 weeks to avoid accommodation (plateaus) and builds strength across multiple movement patterns. Accessory work targets weak points and builds muscle to support the main lifts.
Why Lifters Love It:
Prevents plateaus by constantly changing exercises
Builds explosive power and maximal strength simultaneously
Works for raw AND equipped lifters
Addresses weaknesses systematically
Proven track record with elite powerlifters worldwide
Conjugate training is the foundation of what we do at Iron Plains and Warehouse Fitness Center.
If you're curious about learning this method, reach out - we'll connect you with resources and lifters who can help.
Train Local- Gyms in the Region
HOME BASE:
Warehouse Fitness Center - Scottsbluff, Nebraska
Home of Iron Plains Powerlifting. We train conjugate method here. Specialty bars, chains, bands, platforms - everything lifters need. Raw lifters, equipped lifters, beginners, and veterans all train together. All are welcome.
🌐 Website
📱 Instagram
Options for:
Online Coaching & Programming
Trigger Warning Conjugate (TWC)
Owned by world record holder Anthony Oliveira, TWC offers online coaching, programming, and a massive knowledge base for conjugate training and equipped powerlifting. Their Patreon gives you access to programming, technique videos, and a community of lifters serious about getting strong. Whether you're across the country or down the street, TWC provides world-class resources for lifters at every level.
🌐 TWC Website
💪 Patreon
📱 Anthony's Instagram
📱 TWC Instagram
Powerlifting
Podcast
"Tales From the Warmup Room" is a podcast produced by TWC (Trigger Warning Conjugate), focusing on powerlifting, strength training, and specifically the "conjugate" training methodology. Hosted by Anthony Oliveira along side Roman Mustachio, the show features training discussions, listener questions, and event recaps like the WPO.
The Iron Plains Network
Gyms & Crews Across the US
These are gyms and training communities Iron Plains is connected to. If you're traveling, relocating, or found our page from across the nation, these crews embody the culture of strength we believe in.
Grinder Gym- San Diego
Grinder Gym in San Diego, California is a potential Iron Plains affiliate gym currently in discussion. AJ Roberts facilitated the connection, which tells you everything you need to know about the caliber of training and people at this facility. Grinder Gym is known for serious strength training and a no-nonsense approach to getting strong. If you're in the San Diego area and looking for a place to train or connect with the equipped powerlifting community on the West Coast, Grinder Gym is a trusted resource. Details are still being finalized, but this is a gym Iron Plains is proud to be associated with.
🌐 Website
📱 Instagram
Deathwish Barbell - Philadelphia Area
Deathwish Barbell is a highly-regarded, hardcore powerlifting and strength gym known for its old-school "black iron" atmosphere and extensive free weights. Operated by Ralph Talotti and his wife out of Big Dog Fitness in Rutledge, PA, this gym is all about serious lifters, raw strength, and no-nonsense training. Cash-only, budget-friendly memberships keep the focus where it belongs - on the iron.
The Gnarbell - El Dorado, Kansas
The Gnarbell is a hardcore, 24/7 private strength training facility focused on powerlifting, strongman, and general strength & conditioning. This gym caters to serious lifters with dedicated space for both raw and equipped training. Known for its intense atmosphere, loud music, and heavy lifting, The Gnarbell hosts local powerlifting meets and attracts dedicated strength athletes from around the region. Extensive specialized equipment for powerlifting, strongman, MMA, boxing, and general fitness - all with 24/7 access in a community-focused, supportive environment.
🌐 Website
📱 Instagram
Lightning Fitness - Connecticut
A solid training facility for lifters in the Connecticut area. If you're looking to get into powerlifting in CT, reach out to Eric Sirois - he's plugged into the lifting community, serves as the APO state chair in Connecticut, and can point you in the right direction.
🌐 Website
📱 Eric's Instagram
📱 Lightning Fitness Instagram
Windham County Strength - Connecticut
Owned by Mike Behrle, Windham County Strength is a specialized private gym focusing on raw strength, powerlifting, and building resilient youth and adult athletes. The emphasis here is on hard work, discipline, and practical, results-driven training over fancy programs. Strong community focus with crew-style training for serious lifters.
Anchor Athletics & Strength - Concord, New Hampshire
Home of the NHight Crew. Anchor Athletics and Strength is a specialized strength and conditioning center designed for powerlifters, competitive athletes, and individuals of all fitness levels. Owned by world record holders Anthony and Valerie Oliveira, Anchor embodies serious training with world-class coaching. If you're in New Hampshire, this is where you want to be.
People to Learn From
David Krohn
David Krohn
David Krohn is a single-ply bench presser from Colorado competing at the Arnold Classic for his third year in 2026. But more than that, David is integral to the success of Iron Plains. He's helped organize meets, paid for half of the monolift arriving at Warehouse Fitness in March 2026, and has been a key mentor and supporter since day one. David represents the equipped powerlifting community in Colorado and is proof that this sport is built on people who give back. If you're in the region and want to learn about equipped bench or connect with the equipped community, David is one of the best resources you'll find.
Sarah Buckley
Sarah Buckley
specializes in conjugate mobility - mobility work designed specifically for powerlifters who train using the conjugate method. Mobility is the foundation of longevity in strength training, and Sarah's approach helps lifters move better, stay healthy, and lift stronger for years to come. Whether you're dealing with nagging injuries, struggling with mobility limitations, or just want to bulletproof your body for heavy training, Sarah's content and coaching are invaluable. She's bringing her expertise to Warehouse Fitness in May 2026 for a hands-on seminar.
Anthony Oliveira
Anthony Oliveira
World record holder in equipped powerlifting and owner of Trigger Warning Conjugate and Anchor Athletics & Strength in New Hampshire. Anthony has been one of the most generous and supportive voices in the sport - he's given massive shoutouts to Iron Plains and lifters across the country. His podcast, Tales from the Warm Up Room, dives deep into powerlifting culture and training. Anthony embodies what it means to build others up in this sport.
Roman Mustaccio
Roman Mustaccio
Roman is a gear specialist and one of the most knowledgeable voices in equipped powerlifting. If you've listened to Tales from the Warm-Up Room or other powerlifting podcasts, you've probably heard him break down technique, gear setup, and the mental side of lifting. Roman writes articles about powerlifting, shares his expertise across multiple platforms, and is known for being generous with his knowledge. If you're getting into equipped lifting or trying to dial in your gear, Roman's content is a goldmine. He's a trusted resource in the equipped community and someone Iron Plains is proud to be associated with.
A.J. Roberts
A.J. Roberts
One of the greatest bench pressers in powerlifting history. A.J. is a master of equipped lifting technique and has coached countless lifters to world-class totals. If you want to learn about bench press mechanics, equipped lifting, or the mental side of maximal strength, A.J. is a wealth of knowledge. Based on the West Coast.
Valerie Oliveira
Valerie Oliveira
World record holder and one of the strongest women in equipped powerlifting. Valerie co-owns Trigger Warning Conjugate and Anchor Athletics with her husband Anthony. She's an incredible resource for lifters looking to learn technique, programming, and what it takes to compete at the highest level. Her approach to training is methodical, intense, and effective.
Madeline Scott
Madeline Scott
International elite powerlifter competing raw. Madeline has competed on the world stage and brings a wealth of knowledge about training, meet prep, and the mental game of powerlifting. She's doing a seminar with Iron Plains in April 2026 - if you're in the region, this is an opportunity you don't want to miss.
