Jan 31, 2013

Kim Walford Poster – Click to download

My Bio 

My name is Kimberly C. Walford. I was born north of the “Mason Dixon line” and consider myself a “diluted Yankee” because of all the time I spent living in the great south.  I am a career civil servant by day and powerlifter all day. While growing up, I played a variety of sports to include track and field, cross country, baseball, basketball, and a short lived attempt at skateboarding.  However, I must say that powerlifting has been the sport that I’ve competed in the longest in my life. It has becomes such a big part of my life that I can guarantee I think or participate in it somehow daily. For example, there have even been a few times in random places; I’ve found myself practicing proper squat or deadlift form.

Why Do I Love Powerlifting? 

Just reciting the question to myself makes me smile.  I use to say back in high school that track and field was as important to me as breathing.  I love powerlifting because it is a sport that allows any individual regardless of gender, age or physical stature to push their body to a physical limit previously undefined by that individual. It motivates people to continue to set new thresholds for what physical training their bodies can endure and adapt to subsequently becoming physically even stronger over time.  Secondly, I love powerlifting because it is a sport that has been known to not only shape the physical body of an individual, but to strengthen the mind and character of that individual. Finally, I love this sport because it has and continues to provide the opportunity to meet other powerlifters all over the world. A network of people who share advice and experiences related to training and competing in the sport that we love.

2012 IPF Raw Worlds_Squat

2012 IPF Raw Worlds_Squat

How I got into Powerlifting

My journey into the world of powerlifting was a combination of two pivotal moments in my life; one introduced me to weightlifting and the other specifically to powerlifting. The first was my high school coach advising me and my teammates that we were fast, but he wanted us to be stronger. So he introduced us to the weight room and from the moment I started lifting I knew strength training would be the key to making the best athlete I could be in my life. The second moment came when I was serving in our country’s U.S. military. My friend and training buddy, Mike Shirley, was working out with me one day at the base gym. Mike suggested that I compete in the base gym bench meet. I told Mike that I wasn’t interested in lifting in competitions, that I just enjoyed being in shape for myself.  Eventually, Mike convinced me to lift and I won the bench press competition.  After the meet, I wanted to research anything and everything I could find out about training and competitions.  I found and off base gym and one of the guys, Ron Erickson, who trained at the gym, was the Wyoming State Chair for the USA Powerlifting Federation (USAPL). So I asked him about what I needed to do to qualify for state and eventually nationals.  Ron helped train me and got me prepared for my first meet ever, a state championship meet in which I competed in the 148lb class squatted 275 lb., benched 175 lbs., and deadlifted 402lbs. Subsequently, a few months later after competing in my USAPL state me I competed in my first national championship meet.  At the 2002 USAPL National Championships I competed in the 148lb junior class and one the junior national championship squatted 248 lbs., benching 203 lbs., and deadlifting 418 lbs. for 870 lb. total.  Fast forward to present day, my best lifts in gear for the 148lb class are a 418 lb. squat, 248 lb. bench, 518 deadlift and an 1168 lb. total.  My best gear lifts for the 165 class were a 418 lb. squat, 248 lb. bench, 512 lb. deadlift, and an 1151 total. My best raw results in the 63kg class are a 314 lb. squat, 231 lb. bench, 485 lb. deadlift and 1031.75 total. My best raw results in the 72 kg class are a 440 lb. squat, 235 lb. bench, 496 lb. deadlift, 1068 lb. total in the 72 kg class (BW 143.5 lbs.).

Drug Free 

To me, drug free means to be free of any substances that are not naturally made by the body or a byproduct of food that we eat. It is important for me to be drug free because it allows me to have faith in the notion that hard work and dedication can provide the opportunity for athletic success. Additionally,  I want others to know that the strength God has blessed me with has been developed by hard work and dedication to my training and nutritional programs, listening to the advice of my Coach Gene Bell, and engaging in conversations with fellow powerlifting friends about their training experiences.   Finally, I want to be an example and good representative for other athletes by showing them that competitive edge can be the result of dedication to training, great coaching and good nutritional and supplement habits.

Kim Walford Squat

Kim Walford Squat

My Training Style 

My training style at its core always consist of a few weeks of maintenance/repair, a few weeks of conditioning, and a competition phase. The time length of my training program is based on how much time I have in between competitions. My three phase approach has been in existence since the day I picked up my first weight twenty plus years ago.  I chose to follow such a training style because each segment of the training program has a purpose that assures I’m competition ready for my next meet.  It is important to have a maintenance/repair phase because your body needs time to recuperate after a training cycle and/or meet. If you try to train at competition level for too long you will risk injury.  Additionally, it is important to have a conditioning phase because quality training volume sets the baseline for improving your strength base, recovery time and overall performance. Finally, the competition phase is important for getting you ready for the platform. During the competition phase, we focus on maintaining the “new strength” we’ve acquired as a result of good conditioning and finalizing platform preparation for meet day.  I mentioned platform preparation because it too is just as important as any weight you lift. What I mean by platform preparation is “walking” yourself through your set up process for each attempt for each of the “big three lifts” in your mind. Do you visualize yourself on the platform?  Do you practice your sequence of movements from start to finish of a lift?

Inspiration or Motivational Words 

  • Believe in yourself and do what is necessary to accomplish your goals. The old Carnegie adage “anything worth having is worth working for” is applicable to powerlifting too.
  • “Life doesn’t give you what you want; it gives you what you deserve so earn it!” I saw this quote on Facebook, author unknown. Often people see the end result of your hard work and not what you go through to achieve success. Sometimes people take short cuts and expect to get the same results as someone who worked their but off.
  • Additionally, I believe it is important to stay humble and remind yourself that success should be earned, but also that it can be taken away at any point.  Never forget that there is always someone out there in the world training to become number one.  If you’re that number one, then you need to work even harder to do all you can to hold on to your spot.

My Success  

My last big victory to date was definitely the 2012 IPF Raw Classic (World Championship). It was the first IPF Raw Powerlifting Championship and I was honored to win the 63k class and break the deadlift world record.  I also unofficially broke the 63kg World Total record as well. My win was truly an example of the quote “the meet don’t start till the bar hits the floor!”.  My final deadlift of 485 lbs. secured me the world championship.   I also wanted to share with you some of my other powerlifting successes:

Best Wilks Co-efficient: 

– 148 lb. Class – Single ply equipped meet:

— 567.15 @ BW: 139.5 lbs.

–  63 Kg Class Raw meet:

— 510.962 @ BW: 135.9 lbs.

– Single lift DL equipped meet:

— 252.75

Current Records: 

• IPF Open Raw World 63kg class Deadlift

• AAU Open Equipped World 148lb class Bench, Deadlift and Total Records

• USAPL Open Raw American 148lb class Squat, Deadlift and Total Records

• USAPL Junior Equipped American 148lb class Deadlift Record

• AAU Open Equipped American 148lb class Squat, Bench, Deadlift and Total Records 148lb class

• AAU Open Equipped American 165lb class Bench, Deadlift and Total Records

• USAPL Open Raw National 148lb class Squat, Bench, Deadlift and Total Records

• USAPL Military Junior National Equipped 148lb class Squat, Bench, Deadlift and Total Records

• USAPL Military National Women’s 148lb class (bench and total record holder)

• USAPL Junior Equipped National 148lb class Deadlift Record

• USAPL Equipped Lifetime Drug Free National 148lb class Deadlift Record

• USAPL Lifetime Drug Free National Squat, Bench, Deadlift and Total Records

• USAPL New Jersey Open Equipped 148lb class (Squat, Bench, Deadlift, and Total)

• USAPL New Jersey Open Equipped 165lb class (Squat, Bench, Deadlift, and Total)

• USAPL Texas State Women’s Open 148lb class (deadlift and total)

• USAPL Texas State Women’s Open 165lb class (deadlift and total)



Current Rankings: 

• #3 63kg IPF World Ranking

• # 1 63kg IPF World Champion

• #1 63 kg IPF Deadlifted

• # 1 Single Ply Deadlift in USAPL federation

• #1 Raw Deadlift (148lb class) USAPL federation

• # 1 USAPL 148lb class RAW (including Squat, Deadlift, and Total)

• Michael Soong’s list – All time historical top 20 best Raw lifter by co-efficient

• Michael Soong’s list – Top 20 148 Deadlift’s 148

• Broke IPF 63kg Total Record


** 1- AAU World title, 1- IPF Raw World Championship (63kg (138lb) Open class),  2- USAPL Raw National Championship title (148 open class), 5-USAPL National titles

• 2012 USAPL Raw Nationals 148 lb. Open Class Champion

• 2012 IPF World 63kg Champion

• 2012 Arnold GNC Pro Deadlift “lb. for lb. champion” and best Deadlift overall champion

• 2011 USAPL Deadlift Nationals 148lb Open Class Champion,

• 2011 USAPL Raw Nationals 148 Open Class Champion,

• 2008 USAPL NJ State 148 Open Class Champion,

• 2006 AAU Open 148 lb. World Championship,

• 2005 IPF North American Powerlifting Championship 148 lb. Open Class,

• 2005 AAU Fourth Annual Triple Crown 148 Open Class Champion and Best female lifter

• 2005 APF/ AAPF New York State Championships 148 Open Class Champion and Best Female lifter

• 2005 USAPL NJ State 148lb Open Champion,

• 2004 USAPL Nationals 148lb Open Class runner up,

• 2003 USAPL Longhorn Open Champion, Best lifter                                 ,

• 2003 USAPL Lifetime Drug free Nationals Champion & Best female lifter lightweight division

• 2003 USPF Bench Press National Champion,

• 2003 USAPL Texas State Powerlifting Champion

• 2003 USAPL Texas State Powerlifting Champion & Best female heavyweight lifter

• 2003 USAPL SWT Invitation 148lb Open class champion,

• 2003 USAPL SWT Invitational Champion & Best female lifter

• 2003 USAPL 2nd Annual Summer Powerfest Champion

• 2002 USAPL Junior Women’s National Champion,

• 2002 USAPL Military Nationals Junior, Open Champion,

• 2002 USAPL Military National Champion & best female lifter

• 2001, 2002 USAPL Wyoming State Powerlifting Junior, Open Champion

• 2001, 2002 USAPL Wyoming State Powerlifting Champion & Best lifter

Final Thoughts

I told a friend one day “it takes a village to raise a powerlifter!” I believe that no matter how blessed you are with talent, your circle of support is as big part of your success as your training. Your coach(es), your family and friends to include fellow powerlifters all can and do provide  some sort of support that contributes to your powerlifting success.  Finally, I’d like to say thank you to my Babe, family, and friends for all of your support and encouragement over the years. Thank you to my Coach, Gene Bell, for all of your guidance through the years. I wouldn’t be where I am without Coach. Finally, to Titan Support Systems for making me the best gear in the world. I truly appreciate your continued support over the years helping me reach my powerlifting goals!!


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  1. Kim Walford Interview on Ironauthority.com | WomensLifting.com Blog - [...] http://ironauthority.com/february-athlete-kim-walford/ [...]

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