POWER MICROCYCLE FOR AN ADVANCED a OLYMPIC LIFTER INTRODUCTION: The four week power cycle is developed for an advanced Olympic style weight lifter. ‘The individual is a college student with at least 3 years of Olympic weight lifting experience. The cycle will last four weeks, ending two weeks before a competition. ‘The training will be very intense and demanding and could not be completed by a novice lifter. It will also require proper rest, recovery, nutrition and low stress. OLYMPIC STYLE LIFTING: Olympic weightlifting consists of two lifts,the snatch and the clean and jerk. Each lifter is given three chances to lift the maximum amount of weight for each lift. ‘The snatch is performed by lifting the bar from the floor with a wide grip to an overhead straight arm position. The lifter catches the weight in a deep squat position and stands erect with the weight still extended overhead. ‘The clean portion of the clean and jerk is similar to the snatch except a narrower grip is used and the bar is caught at shoulder level. After standing erect the jerk is performed by flexing the knees and hips then extending them in a jumping motion. ‘The athlete then bends the hips and knees to catch the bar overhead and completes the lift by standing erect. NEEDS ANALYSIS: Olympic lifting requires very strong leg extensors(hip, knee and ankle) back, also trunk and shoulder stabilizers. The lifts are very explosive. ‘They require not only high force production but a fast velocity as well. Thus training must be done to increase force production (heavy weight, slow velocity such as squats). Because of the high velocity exercises must also be done with faster velocities. ‘This can be accomplished with the Olympic lifts themselves but also with assistant Olympic liftslike power clean, power snatch and hang snatch. Plyometrics like box jumps and depth jumps can also be used to increase the rate of force production, the number of motor units firing and the synchronization of the firing (5). Technique is very important to the success of an Olympic lifter. This aspect can 4 end be addressed by doing the Olympic lifts. Specifically for the Power phase'the focus tle needs to be heavily on the two lifis because it is close to competition. ‘There needs to be some work to increase or maintain maximum strength. However, the major goal of this pha is increasing power by increasing rate of force production. Technique is another important goal. GENERAL YEAR LONG PLAN: As stated earlier the athlete is an advanced Olympic style weightlifter with at least three years of experience. He will be training for two competitions one to be held the first week in October the second will be in March. A double periodization model will be used,peakim for each competition, The Power phase will be preceded by a Base and a Strength Phase, It will be followed by a two week peaking phase leading right into competition, After the competition a two week unloading or recovery phase will be used. The same pattern will be used to peak for the second competition in fharch. Beginning with the base Phase the intensity willbe low and the volume willbe high. As the athlete progresses through each phase the volume will decrease and the intensity will increase. This general trend is shown in Figure 1 POWER PHASE: ‘This phase will be four weeks in length. ‘The intensity will increase in a staircase fashion each week of the cycle. ‘The volume will remain about the same for the first two weeks and then decrease the last two weeks. This is shown in Figure 2.The athlete will train five days a week completing 2 workouts a day on three days and one on the other two. This will leave two days of complete rest. The rationale for using two training sessions per day is to keep the training time to under 1 hour per sesion and allowing almost complete recovery before th segond session 50 the quality of the lifts performed in the second workout is high. Hakkinen and Pakarinen determined that when total volume was the anv workouts per day was advantageous fone (5). This type of split training is used by the Bulgarian weight iting team to assure tat the sblte oly isin when he bos y can maingain elevated 4 blood testosterone levels (8,11). ‘There may also be a psychological aspect or recovery that allows for higher quality training when workouts are split into two shorter rather than one long workout. Eastern European countries have been very successful in Olympic weightlifting, During the competition phase they commonly use; 5 to 12 workouts per week, 1 to 4 exercises per workout, 3 to 5 sets per exercise and 1 to 3 reps per set (8). ‘The power phase have developed will consist of eight workouts per week, 2 to 4 exercises per workout, 2 to 5 sets per exercise and 1 to 3 or 4 reps per set. The competition will be held in the first week of October. The last two weeks of September will be the peaking phase. The last two weeks of August and the first ‘two weeks of September will be the power phase. The background of training that the athlete has allows him to handle the high training intensity for two workouts a day several days in a row. A novice athlete would not be able to tolerate this level of training. Even an athlete who has lifted weights regularly would not be able to tolerate such training if they have not done Olympic weightlifting before. During August and September classes will just be beginning. ‘The stress should be minimal from school work. If the athlete had a heavy class load and or a lot of stress from mid terms or finals this type and amount of training would not be possible. With this amount of physical stress, other stress must be kept minimal. If there is toomuch stress either the training will suffer or it could result in an injury or illness. Sleep and proper nutrition become very important when training a this imtensity and trying to reach an elite level. The fact that school assignments will be minimal at this time in the semester also allows for proper sleep patterns, helping ensure proper recovery, THE WORKOUT: S. PULL = SNATCH PULL B. SQUAT = BACK SQUAT C. & JERK = CLEAN & JERK C. PULL = CLEAN PULL F. SQUAT = FRONT SQUAT C. G, SNATCH = CLOSE GRIP SNATCH P. SNATCH = POWER SNATCH P, CLEAN = POWER CLEAN G. M. JUMPS = GOOD MORNING JUMPS EXERCISE WEEK1 WEEK2 WEEK3 WEEK4 DAY 1 AMWORKOUT —_I=HIGH V=MOD SNATCH — 3X2@90% 2X2@90% 1X2@90% 4X1@95% 2X1@95% 3X1@95% 3X1@95% S.PULL 3x4@105% 3X4@105 3X3@1I0 sx3@i1i0 —> of smh walt % % % B. SQUAT 2X3@B80% 2X3@85% 2X2@90% 1X2@90% = - 2X2@90% 2X2@V% 1X1@95% 1X1@9% BOX JUMPS 2X6 2x8 2X6 2x6 Volume(reps) 42 41 31 28 AVG Intensity 93% 94% 98% 99% DAY1 PMWORKOUT — 1 =MOD V=MOD. HIGH C.&JERK 3X2@85% 2X2@85% 2X2@90% 3X1@90% 2X2@0% 3X2@90% 2X2@I% _-C.PULL 3X4@105% 3X4@105 3X3@110 3x3@110 % % F. SQUAT 2X3@80% 2X3@85% 2X2@90% 1X2@90% 2X2@90% 2X2@90% 1X1@S% 1X1@95% Volume(reps) 32 32 22 15 AVG Intensity 92% 92% 97.50% 98% DAY 2AMWORKOUT —_=MOD. V=MOD. C.G.SNATCH 3X4@65% 3X4@65% 2X4@70% 2X4@70% P.SNATCH 4X3@80% 4X3@80% 4Xx3@85% 3X3@85% S.PULL 3X3@100% 3X3@100 3X3@105 3X3@105 % % % Volume(reps) 33 33 29 26 AVG Intensity 81.50% 81.50% 88% 89% DAY 2 PM WORKOUT I=MODILIGHT —V=HIGH P.CLEAN 4X3@75% 4X3@75% 3X3@80% 3xX3@B5% F.SQUAT 4X4@75% 4X4@B0% 4X3@80% 3xX2@B5% GM. JUMPS sxeqsa% 3XB@33% 3X8@33% 3XB@II% Volume(reps) 52 45 39 AVG Intensity 63. 150% 65% 66% 68% DAY 3 REST DAY 4 AM WORKOUT IFHIGH V=LOW SNATCH — 3X2@90% 2X2@90% 1X2@90% 3x1@95% 1X1@95% 2X1@95% 2X1@I5% C&JERK 3X2@90% 2X2@90% 1X2@90% 3X1@9% 1X1@95% 2X1@I5% 2X1@95% B. SQUAT 3X3@85% 2X3@85% 3X2@90% 3x2@95% 1X2@90% Volume(reps) 23 20 14 12 AVG Intensity 89.50% 91% 92% 95% DAY5AMWORKOUT —=MOD V=moD P. SNATCH 4X3@80% 4X3@85% 3X3@85% 3x3@85% S.PULL 3X4@105% 3X4@105 3X3@110 3x3@110 % % %B. SQUAT 4X3@80% 4X3@85% 3X3@85% 3X3@85% Volume(reps) 36 36 27 27 AVG Intensity 87% 90.50% 93% 93% DAY 5 PM WORKOUT I=MOD/LIGHT V=MOD P.CLEAN 4X3@80% 4xX3@85% 3X3@85% 3X3@85% JERK — 4X4@75% 4X3@B0% 3X3@8S% 3X3@B0% Volume(reps) 28 24 18 18 AVG Intensity 77.50% 82.50% 85% 82.50% DAY 6 AMWORKOUT —IFVERY VsLOW HIGH SNATCH —3x1@MAX 3x1@MAX 3x1@MAX 3x1@MAX C.&JERK 3x1@MAX 3x1@MAX 3x1@MAX 3x1@MAX Volume(reps) 6 6 6 6 AVG Intensity 100% 100% 100% 100% DAY 7 REST WEEK 1 2 2 4 TOTAL VOL. 252 REPS 244REPS 192 REPS 160 REPS AVG 85.50% 87% 89% 91% Intensity EXERCISES WHAT AND WHY? Specificity plays a very important role in the power phase of Olympic weighting. Since the gol isto lift as much weight as possible onetime, in the two lifts i is very important that these two lifts be performed as a major part of the program. Technique is very important in this type of lifting making it more important to perform the two lifts. Since the goal is to lift as much weight as possible only one time, low reps and high intensity (heavy weight) are also important for specificity(1,5,6,7,11,14). ‘To increase power and to provide variation power snatch and clean are performed. Pulls are used to increase or maintain maximum strength through the pullphase of both the snatch and the clean. ‘They are also used to learn to increase motor unit recruitment and maintain a high velocity while producing a greater force. It also allows them to handle a weight at or above there maximum for each lift and get use to a heavier weight. 100 to 110% of the maximum weight for the corresponding Olympic lift is used. A weight any heavier is not recommended because the velocity will become to slow. The goal is to maintain the velocity as close to the velocity used during the Olympic lifts while using a heavier resistance(5). ‘Squats are used to maintain or increase maximal strength developed during the —> rie preceding strength phase. Back squats allow for a heavier resistance while front squats (am way are more specific to the Olympic lifts. Holding the bar across the front of the shoulders and going into a deep squat then standing up is very specific to the deep catch position of the clean. Exercises like box jumps and good morning jumps are used to increase the rate of force production. Good morning jumps also exercise the low back extensor which are very important in Olympic lifting. Good morning jumps are executed by placing the bar across your back like would be done for a back squat. With a slight bend in the knees the athlete bends forward at the waist, Keeping the head up, until their upper body is almost parallel to the floor. The athlete then straightens back up accelerating and finally jumping off the ground as he becomes erect. ‘The athlete must hold the bar tight, pulling down as he jump to prevent the bar from losing contact with his shoulders. 33% of his maximum snatch weight is used to allow high velocity, maximum power and increased rate of force production. Around 33% of maximum resistance has been shown to maximize power.( 4,8,11,14,) This exercise mimics the movement of the second pull and jump phase of either the Clean or the Snatch. It works the low back extensors while being very specific and allowing a high velocity. Close grip snatch is used to increase the velocity and power. ‘The exercise is simply the snatch with a closer grip. The closer grip means that the weight will behigher over head when the arms are extended. The lift must be accomplished in the “] ately same amount of time as the regular snatch. ‘The athlete will be forced to increase the velocity and the power in order to complete the lift. Power = force x distance / time. Since the time is constant and the distance increases the speed of the movement must increase to finish the lift (11). EXERCISE ORDER FAST (POWER) TO SLOW Generally fast velocity power exercises, like the Olympic lifts, are done early in the workout and slower velocity strength exercises, like the squat, are done later in the workout. The snatch is a faster velocity movement than the clean so it would be done first. Organizing exercises in this order allows the athlete to *...develop and train maximal power before becoming fatigued, which would limit development of maximal power" (5) (1,2,5,6,7,11,14) LIGHT TO HEAVY ‘Completing exercises that utilize a lighter resistance before those with a heavier resistance is also a good rule to follow. This goes along well with the fast to slow rule since a faster velocity requires a lighter resistance and a slower velocity allows for a heavier resistance. Looking at the workout that I have designed you will notice: Snatch gt or power snatch is done before clean or power clean. Close grip snatch is done before regular snatch, also the Olympic lift is always done before the Pull. Squats are done near the end of the workout when the Olympic lifts are completed(1,2,5,6,7,11,14). COMPLEX TO EASY More complex exercises that require technique are completed before easy or Jess complex exercises. Obviously the Olympic lifts require a lot of technique while the squat requires relatively litle technique. ‘This order is used "...so motor skillperformance is not inhibited by fatigue"(5). This also provides the same layout as the fast to slow and light to heavy principles do(1,2,5,6,7,11,14) REST INTERVALS It is commonly noted that athletes training for maximum strength or power will require longer rest period between sets that athletes training for muscular hypertrophy or muscular endurance, 3 to 5 minutes is commonly recommended between heavy sets. ‘The Olympic lifter needs to be concerned with achieving maximal performance during each lift. If proper rest time is not given maximal power and performance will be impossible. Rest between workouts is just as if not more important that rest between sets. ‘Traditionally it has been believed that the same muscle groups should not be trained two days ina row. However, eastern European countries have had tremendous success in Olympic lifting while training several times a day five to six days a week. Such intense frequent training is accomplished by using short (45 min.) workouts, active recovery, and proper sleep and nutrition. Also the level of training of the athlete allows them to handle more frequent intense training(1-14). ACTIVE RECOVERY In order to handle such frequent training specific strategies must be employed to ensure optimal recovery in as litle time as possible. Proper nutrition is a must but will not be discussed hear because it is beyond the scope of this paper. Regular sleep patterns need to be achieved and stress needs to be minimized. These will be possible because, as stated earlier, the semester is just beginning an his class load will be minimal. Specific strategies of sauna, whirlpool, message and rest will be utilized after and between workouts to maximize recovery(1,7,8,9,11). NUMBER OF SETS T have utilized three to five sets per exercise for this power phase. This is exactly what most articles and books report to be optimal for the power phase.(1-14).NUMBER OF REPS One to Three repetitions are used. I did go higher for some exercises like Pulls. ‘The Olympic lifts are kept in that range which is also the most commonly reported range for this phase of training.(1-14). VOLUME ‘As shown in figure 2 the volume decreases each week of the phase. This is in accordance with the commonly recognized periodization model, Although various methods are utilized all programs follow a general pattern of decreasing volume as intensity increases. Please note the total volume (# of repetitions) for each week can be seen at the bottom of the workout program. The volume will also vary between workouts. The volume for each individual workout can be found at the bottom of each workout.(1-14). INTENSITY Looking at the bottom of the workout program you will note that the intensity (average % of IRM used) increases each week. The average intensity for each individual workout can be found at the bottom of each workout. Some of the percentages may seem too high, This is because the percentages for the Pulls are utilized (105-110%). Obviously no one can do 110% of their max for 3 10 4 repetitions. ‘The percentage is 110% of the IRM for the clean or the snatch. As 6 Kc discussed earlier The goal is to use a heavy weight while keeping the velocity as close as possible to the velocity of the Olympic lift. This is why we use that percentage. We have no desire to use a percentage of the maximum weight the athlete can lift of the floor (dead lift). That would not be velocity specific. ‘That is why some of the percentages are very high. However, I only want to use them to ilustrate the general, trend of increasing intensity each week and the variation between workouts. As youwill notice one or two high intensity workouts will be followed by a moderate or moderate / low intensity workout(1-14). The final workout of each week is completed on Saturday morning. This is a very specific workout. The goal is to increase strength and power. Angel Spassov believes that a maximal lift must be attempted at least one a week to increase strength and power in advanced lifters. Other goals include teaching the athlete to be in top form on that day of the week, and to familiarize him with competition conditions(11). CONCLUSION A program of this intensity should not be used by an inexperienced or novice lifter. Even an advanced lifter should not attempt this phase unless proper base and strength phases have been completed. Also proper rest and recovery is essential to success of such a program, This should be considered before using such a training program. REFERENCES 1. Baechle, T. Essentials of Strength Training and Conditioning. Human Kinetics, Champaign, IL 1994. 2. Bompa, T. Periodization of Strength: The Most Effective Methodology of Strength Training. NSCA Journal. 12(5) 49-52, 1990. 3. Bompa, T. Variations of Periodization of Strength. Strength and Conditioning. 183), 58-61, 1996. 4. Dick, F. Sports Training Principles. A & C Black, London. 1997 5. Fleck, S; Kraemer, W. Designing Resistance Training Programs. Human Kinetics, Champaign, TL. 1997. 6. Fleck, S; Kraemer, W. Peri Ronkonkoma, NY. 1996. ization Breakthrough! Advanced Research Press,7. Hatfield, F. Power A Scientific Approach. Contemporary Books, Chicago, IL. 1989. 8. Komi, P. Strength and Power in Sport. Blackwell Scientific Publications, London. 1992. 9, Poletaev, P; Cervera, V. The Russian Approach to Planning a Weightlifting Program. Strength and Conditioning. 17(1) 20-26, 1995. 10. Spassov, A. Special Considerations When Programming for Strength and Power for Athletes-- Part 1 and 2. NSCA Journal. 10(4) 58-61; 10(5) 65-70, 1988. 11. Spassov, A. Personal communication. 12, Takano, B. ‘The Bulgarian Single - Week Training Cycle. National Strength and Conditioning Association Journal. 13(2) 26-27, 1991. 13. Thrush, J. A Simplified Approach to Program Design for Elite Junior Weightlifters. Strength and Conditioning. 17(1) 16-18, 1995. 14, Zatsiorsky, V. Science and Practice of Strength Training. Human Kinetics, Champaign, IL. 1995. pes. Ven, yafarmabig and wt deeded pap. See commands, Gru 92 fa© Fagensi Volume + = Compe ARBITRARY NUMBERS [eam Pay Fone Pro tae wou, [Sec amt Fee tren] ANG. TAIT. STE AVG. ENT. ue Phase FIG 2 TATENSIE = —— VOLUME = 91% Ave. TNT, 89% Ave. TNT. 192 ceps EEK I _WEEK 3 WEEK 4Training Program for a 165 Ib Intermediate Level Powerlifter 8 Weeks Prior to a Competition ‘The sport of powerlifting is based on the combined total poundage of three lifts, the squat, the deadiift and the bench press. Each competitor gets 3 attempts at each lift, with each attempt being heavier than the previous attempt. If the lifter fails on an attempt he may use the same poundage or increase it on his next attempt. The lifts are all judged by three referees, one of whom is the chief referee who will signal the lifter to-begin and when the lift is considered complete. The three referees each judge from different vantage points and signal with a remote hand switch if the lift is good from hisher vantage point. lift is considered good if the referees give the lift 2 out of three white lights, whereas, two out of three red lights indicates a failed lft. If a lifter fails to complete at ieast one of his three attempts on any of the lifts, he is disqualified from the meet. As far as the squat is concerned, it would seem pretty obvious if a lifter failed to ‘complete a squat. However, there are other reasons for red lighting a lifter's performance of the squat other than failing to complete it. 1. Allfter may not move his hands during the lift. 2. More than 1 ascent attempt. 8. Failure to start or finish tift in upright position. Failure to have upper thighs reach parallel to the platform. Any shifting of the feet during the lift. Any shifting of the bar during the the lift Any touching of the bar by spotters before the referees signal. Any raising of the heels or toes. really, Any touching of the legs with the elbows or the upper arms. 10. During the lift , failure to wait for the referees signal (13). SPN One This paper will delineate the squat workout routines, poundages, and diet for a 25 year old, intermediate level, 165 Ib., and drug free powerlifter in the last 8 weeks before a contest. Prior to this contest, this athletes best squat in competition was 350Ibs. He has been training steadily for 3 years and with no major injuries. The squat is the first lift performed in a powerlifting meet and is probably the most difficult. The back squat in its simplest terminology is a deep knee bend with a weighted barbell held across the trapezius and shoulder muscles, however, at the competitive level there is more to it than that. The squat utilizes the quadriceps, hamstrings, and the gluteus maximus as the primary movers. The secondary (or assistance) muscles are the trapezius, gastrocnemius, soleus, abdominals and the erector spinae (2,6,9,10,14). Although these are the primary and secondary movers, the squat stresses most of the body's musculature to some degree. There is no set or standard way that all powerlifters squat ; due to differences in body structure and individual strengths and weaknesses (6). However, there are some accepted methods that most lifters use in some way, shape or form. When the bar is held high on the trapezius, it is easier to keep an erect torso which puts most of the stress of the iift on the quadriceps. This is good for general fitness or bodybuilding, but in powerlifting the athlete is looking to involve as many muscles as possible so he can spread the load out and lift as much weight as possible . This is accomplished by carrying the bar very iow on the trapezius which effectively shortens the moment arm (the torso) and increases leverage (6,9,10). During the ascent it is important for the lifter to come up with his chest high and his eyes looking straight ahead or slightly up. This is especially crucial for a powerlifter because when heavier weights are used there is a tendency to bend more at the waist and put undue strain on the erector spinae and the low back. Foot position is again a matter of comfort and choice but many powerlifters use a wide stance in an effort to use more of the hip and gluteal musculature. Besides the back squat, which is the backbone of the workout, there is another type of squat which can be done as an assistance exercise. Safety Bar squats are a 2type of squat that are performed with a special bar that has a modified center of gravity. This bar's unique design enables the athlete to squat without having to hold the bar on his shoulders and trapezius with his hands, The athlete can place his hands on his thighs or sides of the power rack to assist himself through the sticking point in his squat. This effectively allows the lifter to use heavier weights because he can help himself at the point in the lt where he is. biomechanically weakest (sticking point) This bar also allows the lifter to maintain a more erect torso which puts more of the emphasis on the quadriceps and less on the gluteus maximus, erector spinae and hamstrings (6). These three muscles receive additional stimulation with some other assistance exercises and during the deadlift workout which is done on another day. Other assistance exercises include the leg extension which effectively isolates the quadriceps, especially through the last 65 degrees of extension. The leg curl stresses the hamstrings ( biceps femoris, semimembranosus, and semitendinosus) through a full range of motion and is done to maintain a strength balance between the hamstrings and quadriceps. The leg curl is important because the quadriceps have a tendency to become overdeveloped which can lead to muscle imbalances and injuries. Stif legged deadifts and hyperextensions both effectively stretch and strengthen the erector spinae, gluteus maximus and the hamstrings. The standing calf raise and seated calf raise stress the gastrocnemius and soleus respectivy. The hanging leg raises, crunches and torso rotations with a medicine ball are done to strengthen the abdominals and other muscles of the trunk which play an important stabilizing role in the squat (9,10,14). Sycetlead introduc j om THE WORKOUTS ‘The workouts are constructed on the basis of a periodization routine. The workouts are divided into three microcycles (or phases), each lasting anywhere from one to 3v three weeks. The first phase is the preparation phase, and the athlete will use this stage for the first 3 weeks of his training regimen. The purpose of this phase is to develop a base of conditioning and strength from which to build on during the next phase. The second phase is the competition phase. In this phase the volume is diminishing while the intensity and weight are increasing. This phase culminates or peaks on the day of the competition, after which the third phase begins which is the transition phase. The transition phase is really just a period of active rest during which time the athiete unwinds from the stress of contest preparation and pursues some light recreational activity (2,4,11,12). In selecting this athlete's lifting poundages, we will set a goal weight for the contest of 375 Ibs. This weight is chosen on the basis of the athiete’s past performances and amount of time he has been lifting. it is a conservative estimate but ‘one that should be attainable. The squat workout is done 2 days a week - Monday and Thursdays. Tuesdays and Fridays are for the bench press and it’s assistance work Monday is considered the heavy or the afd day and the athlete should constantly strive to make the prescribed repetitions at the prescribed weight in good form. . Thursday is considered the light day and the emphasis is on developing perfect fofm and performing the assistance exercises. Thursday is also the day that the deadlift is performed, but because of the extremely taxing nature of this lift and its stress on the low back, it is only done once every 7 to 10 days. If the deadifft is not being done on a particular Thursday, the rest of the back is worked along with the squat assistance exercises (4,13). Before all workouts the athlete will do some form of aerobic exercise for 5-10 minutes as a mild warm-up. This is not something to be taken lightly or overlooked! It is important to warm-up the entire body musculature and cardiovascular system in 4Monday's Squat Progression Preparation Phase Competition Phase COMPETITION T T t T T T 15x135 115x135 115x135 415x135 115x135 115x135 115x135 115x135 § Ist attempt ' I i I ' I 360 10x 185 10x 185 ,10x185 figx225 ,8x225 |8x225 |8x225 | 8x225 2nd attempt 10 x 225 18x 225 |8x 225 4x275 | 4275 | 4x275 | 3290 375 Ssets of ISsetsof I4sets of [4sets of |3sets of 1 2setsof 12setsof 11xa55 feet 40x245 +8x262 -6x282 [15x30 1 4x320_- 3x397_- 2x356_+1x 365 N27 4™-" 5° CG 7 “8 preyraa : \ Weeks Grek progressionPreparation for the stress it will be undergoing during the workout. After this light warm-up and upon completion of the workout, the athlete will go through a series of stretches that emphasize the muscles of the legs and low back. This will serve to improve flexibility, increase blood flow in the musculature, and reduce the chance for injuries (1,2). WEEK1 “Monday Squats -15 x 135 Ibs, 10 x 185, 10 x 225, 5 sets of 10 x 245 (65% of goal) Safety Bar Squats - 3 sets of 8 x 270 Leg Extensions - 3 sets of 10 x 80 Stiff Legged Deadiifts - 3 sets of 10 x 95 Standing Calf Raises - 3 sets of 15 x 250 Hyperextension - 3 sets of 15 (no weight) Rest periods should be between 3 and 5 minutes on the working sets of both squats and safety bar squats. All other exercises should be performed with 1-2 minutes rest (4,6). “Thursday Squats - 15 x 135, 8x 185, 4 sets of 5 x 205 Leg Extensions - 3 sets of 8 x 70 Leg Curls - 3 sets of 8 x 60 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 60 Torso Rotations with Medicine Ball - 3 sets of 20 (each direction) Crunches - 3 sets of as many as possible WEEK 2 Monday Squats -15 x 135 Ibs, 10 x 185, 8 x 225, 5 sets of 8 x 262 (70% of goal) Safety Bar Squats - 3 sets of 8 x 290 Leg Extensions - 3 sets of 10 x 80 Stiff Legged Deadiifts - 3 sets of 10 x 105 Standing Calf Raises - 3 sets of 15 x 250 Hyperextensions - 3 sets of 15 (no weight)Thursday ‘Squats - 15 x 135, 8 x 185, 4 sets of § x 225 Leg Extensions - 3 sets of 8 x 70 Leg Curls - 3 sets of 8 x 60 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 60 Torso Rotations with Medicine Ball - 3 sets of 20 (each direction) Hanging Leg Raises - 3 sets of as many as possible WEEK 3 Monday Squats -15 x 135 Ibs, 10 x 185, 8 x 225, 4 sets of 6 x 282 (75% of goal) Safety Bar Squats - 3 sets of 6x 310 Leg Extensions - 3 sets of 10 x 80 Stiff Legged Deadiifts - 3 sets of 10 x 115 Standing Calf Raises - 3 sets of 15 x 260 Hyperextensions - 3 sets of 15 (no weight) Thursday ‘Squats - 15 x 135, 8 x 185, 4 sets of 5 x 245 Leg Extensions - 3 sets of 8 x 70 Leg Curls - 3 sets of 8 x 60 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 70 Side Bends - 3 sets of 20 x 20 (each direction) cTunehes «3 sets of as many a8 possible tome. ‘At this point in the periodization we are entering the competitive phase. There is no clear line that separates this phase from the previous one but rather a gradual decrease in training volume with a commensurate increase in training intensity(2,4,11,12). From this point on, the athlete should wear a lifting belt on all of hhis work sets. The lifting belt serves to increase intra-abdominal pressure which helps to take some of the pressure off the spine and make the lift seem easier (8). Before this phase, a belt is not worn in an attempt to strengthen the support muscles and connective tissue (6). In this phase the athlete should feel free to use knee wraps on his heavy sets, but should not pull them very tight. This will not only take away from any adaptive stress to the support muscles but will also negate some of the 6advantages that could be realized on the day of the competition. WEEK 4 Monday Squats -15 x 135 Ibs, 8 x 225, 4 sets of 5 x 300 (80% of goal) Safety Bar Squats - 2 sets of 5 x 330 Leg Extensions - 3 sets of 10 x 80 Stiff Legged Deadlifts - 3 sets of 10 x 125 Standing Calf Raises - 3 sets of 15 x 270 Hyperextensions - 3 sets of 15 (no weight) ‘Thursday Squats - 15 x 135, 8 x 185, 3 sets of 5 x 260 Leg Extensions - 3 sets of 8 x 70 Leg Curis - 3 sets of 8 x 60 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 80 Side Bends - 3 sets of 20 x 20 (each direction) Crunches - 3 sets of as many as possibie WEEK 5 Monday ‘Squats -15 x 135 Ibs, 8 x 225,4 x 275, 3 sets of 4 x 320 (85% of goal) Safety Bar Squats - 2 sets of 4 x 360 Leg Extensions - 3 sets of 8 x 90 Stiff Legged Deadlifts - 3 sets of 8 x 135 Standing Calf Raises - 3 sets of 12 x 280 Hyperextensions - 3 sets of 15 (no weight!) Thursday ‘Squats - 15 x 195, 8 x 185, 3 sets of 5 x 280 Leg Extensions - 3 sets of 8 x 70 Leg Curis -3 sets of 8 x70 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 80 Torso Rotations with Medicine Ball - 3 sets of 15 (each direction) Hanging Leg Raises - 3 sets of as many as possible G0" During these last 2-3 weeks of training itis important to simulate, as close as ee 3 possible, competition conditions. This means ‘squatting with a free standing squat rack and facing an open space in the same way the lifter will be doing on the day of thecompetition. The athlete will obviously need spotters to. make sure he completes the lifts and to ensure that he is squatting at the proper depth (top of the thigh is below parallel with the lifting platform) (13). Although the athlete has been practicing at this depth all along, it becomes a problem to some lifters when they no longer have a mirror from which to judge. The lifter will also begin to wear his lifting suit during his heavy lifts. A lifting suit is a type of singlet , similar to what collegiate wrestlers wear except that it is made of a very tight knit fabric similar to an ace bandage. This suit provides a large amount of support to the quadriceps, hamstrings and glutes during squats and deadiifts. The lifter will start wearing the suit now to become accustomed to the fee! , but will not pull it over his shoulders so as to give himself an edge on the day of the meet (same reasoning for not wrapping his knees to tight before the day of competition) nkeres bi WEEK 6 Monday Squats -15 x 135 Ibs, 8 x 225, 4 x 275, 2 sets of 3 x 837 (90% of goal) Safety Bar Squats - 2 sets of 4 x 360 Leg Extensions - 3 sets of 8 x 90 Sti Legged Deaditts - 3 sets of 8 x 135, Standing Calf Raises - 3 sets of 12 x 280 Hyperextensions - 3 sets of 15 (no weight) Thursday Squats - 15 x 135, 8 x 185, 3 sets of 5 x 280 Leg Extensions - 3 sets of 8 x 70 Leg Curls - 3 sets of 8 x 70 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 80 Torso Rotations with Medicine Bali - 3 sets of 15 (each direction) Crunches - 3 sets of as many as possibleWEEK 7 Monday ‘Squats -15 x 135 Ibs, 8 x 225, 4 x 275, 2 sets of 2 x 356 (95% of goal) Safety Bar Squats - 2 sets of 2 x 380 Leg Extensions - 3 sets of 8 x 90 Stiff Legged Deadlfts - 3 sets of 8 x 135 Standing Calf Raises - 3 sets of 12 x 280 Hyperextensions - 3 sets of 15 (no weight) Thursday Squats - 15 x 135, 8 x 185, 3 sets of 5 x 280 Leg Extensions - 3 sets of 8 x 70 Leg Curis - 3 sets of 8 x 70 Ham-Gastroc Raise - 3 sets of 12 Seated Calf Raise - 3 sets of 20 x 80 Torso Rotations with Medicine Ball - 3 sets of 15 (each direction) Crunches - 3 sets of as many as possible WEEK 8 Monday ae v ‘Squats -15 x 195 Ibs, 8 x 225, 3 x 290, 1 x 356 (95% of goal), 1 x 365 (97% of goal) Leg Extensions - 3 sets of 8 x 90 Leg Curls - 3 sets 8 x 80 Standing Calf Raises - 3 sets of 12 x 280 Hyperextensions - 3 sets of 15 (no weight) Thursday ‘Squats - 15 x 135, 8 x 185, 2 sets of 5 x 200 Leg Extensions - 3 sets of 8 x 70 Leg Curls - 3 sets of 8 x 70 Crunches - 3 sets of as many as possible Saturday - Day of the competition After a warm-up, this athlete will try an opening squat of 360 Ibs to ensure a qualifying lift. The second lift attempt will depend on the way the first lift went, but will probably be 375 Ibs. This will leave the athlete one more attempt to try 375 Ibs again {if the second attempt was unsuccessful), or increase the weight to above 375 Ibs if the second attempt is successfulniall fy smelt rah genial NUTRITION As important as the workouts are, they will not be worth much without a proper $y eating plan. This 165 Ib athlete will be taking in between 3500 and 4000 calories a % = day (7). This is an approximation that can be altered if the athlete finds himself gaining ¢ oF losing weight over the course of a week. The athlete should try to take in his daily Doe © "°5 calories spaced out in 6-6 small complete meals throughout the day. This helps in the ye 3 "<<. 2 assimilation of nutrients, maintaining an even blood sugar level and positive nitrogen " palance (2). The use of a protein/carbohydrate drink can serve as an easy meal Lm nod replacement for a busy athlete and also provides a multitude of vitamins and minerals. He will strive to maintain a ratio of 70% carbohydrates, 20% protein and 10% at for the * day. This ratio is an approximation that should be altered if the athlete finds himself low on energy or putting on excess bodyfat. Powerlifters are athletes who compete in chosen weight classes, which makes the maintenance of a lean body paramount to success (particularly at the lower weight classes). Therefore it is important that the athlete monitor his weight and bodyfat carefully so that he does not have to lose a large amount of weight through calorie restriction just before the competition. the most an athlete should attempt to lose would be about 1 percent per week. For an athlete to have to drop a substantial amount of bodyweight in a short period of time usually means a loss of muscle mass, strength and an increased risk of overtraining (2) OVERTRAINING The biggest mistake most lifters (bodybuilders, powerlifters, olympic lifters) is ‘overtraining. Although this routine may seem like an insufficient amount of work, itis designed for the intermediate, drug-free poweriifter with average recuperative abilities. The athlete must realize that the time in the gym merely provides the stimulus for growth. As important as this i it still is only a few hours out of each day, The time spent outside the gym is of equal if not greater importance. tis vital that the athlete not 10only eat as required during the day but that he try to get at least 8-9 hours of sleep each night to ensure 100% recuperation between workouts. Even following these rules it is possible for the athlete to become overtrained, especially as he gets closer to the competition and the intensity of the workouts is beginning to peak. The coach should always be looking for any sign of overtraining since the athlete, in his zeal to win, may overlook or ignore it. Some signs of overtraining are insomnia, lack of enthusiasm for training, loss of appetite, onset of a cold, ache in the joints, irtability, diarthea or constipation, an unexplained drop in athletic performance. The sooner the signs are recognized, the sooner steps can be taken to remedy the problem. These steps may include a decrease in training weight, frequency, or volume, an increase in sleep time, or an adjustment to his diet (2,3,4,5). Training to achieve peak performance in powerlifting as in most other sports is a fine line between overtraining and undertraining. In the case of the drug free athlete, the coach or athlete is better off erring on the side of undertraining rather than overtraining and risking burnout or injury ‘As you can see the preparation for just the squat portion of a powerlifting meet Fequires careful planning of microcycles as well as heavy and light days. To have an athlete peaking for not just one lift, but three, on the same day takes attention to detail, experience, trial and error, and sometimes a fittie luck. : 2d, ar 1 things. Yow Cbvieasy Aree 2 Fass aincunt A pract hich yore ow iat egrotiay seianti je Undushendrny nk Maer g : £ 7 thin : Mile regsmable. Yeu Pregeesse om fs exceten and Phy feese of cerrst 55 Monday! Sex my specific commund s " Erallid pepe Cg A ow iG have enjoyed reading thin and LT hgoe alse learnedl Sr poreny Sucetse fal ty 11% yeu develepiag Greet combines ent a gram is gREFERENCES 1. Anderson, B. Stretching. Bolinas, CA: Shelter Publications, 1980. pp. 10-11 2. Baechle, T.R., ed., Essentials of Strength Training and Conditioning. Champaign,iL: Human Kinetics, 1994. pp. 141-143,211,234-235,289-297,369- Fred 377,404-405,435-444,451-453,450-471, J have A Seen - is if bakbn eres ” Colgan, M. Optimum Sports Nutrition. New York: Advanced Research Press, 1993, pp. 73-76,143-157. 1 haves Fleck, S., and W. Kraemer. Designing Resistance Training Programs. Champaign, IL: Human Kinetics, 1987. pp. 224- 229. 5. Fleck, S.J., and W.J. Kraemer: The Overtraining Syndrome. NSCA Journal 4(4): 50-51. 1982 6. Hatfield, F.C. Power_A Scientific Approach. Chicago, IL: Contemporary Books, 1989. pp. 104,111-112,155-170,223-243, 7. Health for Life. The Human Fuel Handbook. Los Angelos, CA: Health for Life, 1988 pp. 20- 48, 220-273. 8. Lander, J.E., J.R. Hundley, and R.L. Simonton: The effectiveness of weight-belts B during multiple repetitions of the squat exercise, Medicine and Science in Sports and Exercise., 24(5): 603-609, 1992 9. Merten, T., and J.A. Potteiger: Strength Training: Proper Techniques for the Big Three. Athletic Training, JNATA 26: 295-309, 1991 10. O'Shea, P: Sports Performance Series: The Parallel Squat. NSCA Journal 7(1) 4-6. 1985 14. Roundtable. Periodization Part 1. NSCA Journal 8(6): 12-22. 1986 12. Roundtable. Periodization Part 2. NSCA Journal 8(6): 17-24. 1987 1213. Todd, T. Inside Powerlifting. Chicago: Contemporary Books, 1978. pp. 9-26, 102-111 14. Yessis, M. Kinesiology of Exercise. Indianapolis, IN: Masters Press, 1992. pp. 13,16,33,37-40,84-85 13