THE ANNALS OF “DUNAREA DE JOS” UNIVERSITY OF GALATI FASCICLE XV ISSN – 1454 – 9832 - 2011

WORKOUTS PERIODIZATION AND CYCLICITY TO GET IN ATHLETIC SHAPE FOR PERFORMANCE WEIGHTLIFTING
Ulăreanu Marius Viorel Potop Vladimir Ecological University of Bucharest
Abstract: The target of this paper is represented by the periodization and the cyclicity of workouts intended to get in athletic shape in performance weightlifting. To do this, we believe that an optimum relationship between periodization and cyclicity of training micro-cycles in performance weightlifting will lead to peaking and to improving the performances in competition. The study was centered round the training plans and monitored both cyclicity of micro-cycles and training periodization throughout a training macro-cycle for participation in the European Championships for Seniors, 3-11.04.2010, MinskBelarus. The statistical processing was done in Word and „KyPlot‖ programs, calculating the usual statistical indices and the linear correlation test. To highlight the relation of training periods and training cyclicity in performance weightlifters’ workouts, a study was conducted within the Weightlifting Olympic Team. The study was carried out throughout the period (04.01.2010 – 11.04.2010), consisting of 14 micro-cycles, applied on a group of 4 athletes (1junior and 3 seniors), 18 to 24 years of age, junior and senior categories. The results of the study show the effectiveness of workouts periodization and cyclicity in the case of monitored weightlifters and the performances achieved in competition. In conclusion, we are able to confirm that the optimal relationships between periodization and cyclicity of training micro-cycles in performance weightlifting contributed to reaching the athletic shape and to improving performances in competitions. Key words: cyclicity, athletic shape, weightlifting, periodization, planning, performance. Introduction The fundamental structure of training sessions is based on certain physiological, psychological and pedagogical principles. The sessions‘ duration is outlined by the improvement of training factors and depends on the specific of the sports branch and on athlete‘s individual capacities. Thre e structural levels can be distinguished within the training process: microstructure – structure of separate workouts and micro-cycles; mezzo-structurestructure of intermediate cycles and training stages, including a series of different types of micro-cycles; macrostructure – structure of large cycles (macro-cycle) (L.S. Dvorkin, 2005). Weightlifters‘ training is built under the form of training cycles, whose purpose is to achieve high sports results at a given point in time. Each training cycle is formed pf periods for athletic shape development, for its stabilization and for its temporary loss. These three periods make up together the training cycle, or, as it is also called, the large cycle (macro-cycle) (R. A. Roman, 1986). Sport training has a cyclic and concentric character, given by its temporal structure, elements of content and correlations of effort parameters. Training cyclicity is determined by the phasic nature of athletic shape, by the laws of obtaining, turning into good account and losing the athletic shape: the phasic character of this one is, at the same time, the natural basis of training periodization (A. Dragnea; S. Mate-Teodorescu, 2002). A key objective of the training is that the athlete reaches the performance peak at a given time, usually during the most important competition of the year. To help the athlete to reach this high level of performance, the whole program of training must be properly periodized and planned, so that the development of motor skills and capacities takes place logically and methodically all over the year (T.O. Bompa; M.C. Carrera, 2006). Getting in athletic shape is the ultimate goal of the workouts modeled and scheduled within a yearly cycle; the modern methodology conducts these workouts rigorously, without improvisations, preserving them against the influence of random and disruptive factors. At

189

(T.04. we find out that the totals are not the same in the first weekly cycles preceding the first peaking as in the cycles that prepare the second peaking (A.03 08-14. In sports activity. juniors and seniors categories.2011 high performance level. Hypothesis We consider that an optimum relationship between periodization and cyclicity of training micro-cycles in performance weightlifting will lead to peaking and to improving the performances in competition. place: Izvorani. Teodorescu. achieved in a sports competition.% 60 / 40 60 / 40 60 / 40 55 / 45 50 / 50 45 / 55 45 / 55 50 / 50 55 /45 55 / 45 55 / 45 55 / 45 65 / 35 Front sq. 4) statistical-mathematical method and plotting method. in weightlifting. 2009).28 days of training.02. place: SăfticaForban.3-11. Bompa. 2009). the performance can be seen as a result that exceeds the common level and that can be represented by an individual or collective record. expressed in absolute numbers.01 25-31. 3-11. Reps no. Teodorescu. 1993).28 days of training.04.2010).2010. The statistical processing was done in Word and „KyPlot‖ programs.04.02 08-14. . During these training stages and especially during competitive period. protocol of conduct. % 30 / 70 30 / 70 40 / 60 40 / 60 35 / 65 45 / 55 50 / 50 50 / 50 45 /55 45 / 55 45 / 55 50 / 50 .1-21.Belarus.2. the athlete reaches a certain training level. 500 600 600 500 500 500 400 400 400 350 300 250 150 Techn.THE ANNALS OF “DUNAREA DE JOS” UNIVERSITY OF GALATI FASCICLE XV ISSN – 1454 – 9832 .1-28. Competitive period: .2010 – 21 days of training.2010 .01 01-07.04. Cyclicity of training micro-cycles No.01 18-24.2010 – 11 days of training.22.02 15-21.2010 – 9 days in European Championships for Seniors. formed of 14 micro -cycles. / Back sq. Subjects.Belarus.03 29.0304. Minsk.01. / strength % 20 / 80 20 / 80 30 / 70 30 / 70 30 / 70 35 / 65 35 / 65 35 / 65 40 / 60 40 / 60 40 / 60 40 / 60 50 / 50 Snatch / cl&jerk % 50 / 50 50 / 50 45 / 55 45 / 55 45 / 55 35 / 65 40 / 60 40 / 60 40 / 60 40 / 60 40 / 60 40 / 60 50 / 50 Sq. in conformity with the official places system or with the ranking (S. 2002). The stability of athletic shape depends on how training is conducted throughout the preparatory period and how the different types of mezzo-cycles and micro-cycles are linked with one another. analyzing the distribution of reps number in weekly cycles of the competitive year. we organized a study within the Weightlifting Olympic team.03.2010 – 11. Thus. Achieving high sports performance is the direct result of athlete‘s adaptation to different types and methods of training organized and planned per various stages that are sequentially implemented.2010 . T he study was conducted over a period (04. calculating the usual statistical indices and the linear correlation test. Preparatory period: ./ 100 Pulls / bend.4-31. Methods of research and procedures 1) Method of bibliographic study and planning documents. .03. Purpose of the paper: to highlight the periodization of training in order to get in the athletic shape specific to performance weightlifting. Minsk. 1. 2) Method of observation. 18 to 24 years old.01. To highlight the relationship of preparatory periods and the cyclicty of workouts during the training of performance weightlifters. Structure of training plan: 1. / Back Ex.03 22-28. 3) Method of experiment. Nicu. since it involves also the order. . 2. % 40 / 60 40 / 60 50 / 50 50 / 50 40 / 60 50 / 50 60 / 40 60 / 40 55 / 45 55 / 45 55 / 45 60 / 40 60 / 40 190 .01 11-17. applied on a group of 4 athletes. The study was centered round the training plans and it monitored both cyclicity of micro-cycles and training periodization throughout a training macro -cycle for participation in the European Championships for Seniors.03 12-21. Mc 1 2 3 4 5 6 7 8 9 10 11 12 13 Date 04-10. place: Poiana Braşov.02 22-28. sequence and relative stability of the programming indices values. place: Bucureşti. the algorithmization issue becomes more complicated. (S.O.02 01-07. Table no.04 Compet Calen.

Compet.93 4.42 41.86/42.05 Snatch / clean &jerk % 43. 100%-3. Cyclicity of training micro-cycles Table no.2 90%-2. Snatch Clean &jerk Squats Back Ex STRENGTH 100 80 % 60 40 20 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 micro-cycles Graph no.3.43 1.3. 2.1 x.. Sq.57/ 56.58 13.6 / 14.3 R 85%-3.European Championships for Seniors Results Table no.65 2.3 80%-3. Dip w/o sp Sn.3 80%-3.1 2. Back Ex..9/48.squats.3 80%-3.07/ 63. TECHNIQUE:40% (160 reps). 1 are summarized the number and period of training micro-cycles.2 90%-2.3.standard deviation Cv%.6/ 16.3 85%-2. Back sq.4 23.2 Bend.14 3. 396. 80%-3. 100 5550 50 / 50 50 / 50 100 / - .2.04 Total of reps EC Sen.3.58/3. Table no.competitive calendar. 1.78 14. OF REPS 100 50 82 40 M Back sq.1/31. 9 Period: 01-07.-bending.2 I Bend. Results of training means share Reps no.3.9/16. DAY MONDAY TUESDAY WEDNESDAY THURSDAY PERCENTAGE 25% 12.2 90%-2.5% 12. 3.5% 10% NO. the share of TECHNIQUE 120 technique and strength training means and the share of technical procedures and strength exercises.97 11. bend. of reps:400.3 85%-2.15 7.35/ 64.2011 14 05-11./ 100 -/- Legend: Mc.78/7. Front sq.06 Pulls / bending % 51.1/ 26.2 N 90%-2.5% 20.09 153.7 38. EC Sen. Dip w/o sp 90%-3.THE ANNALS OF “DUNAREA DE JOS” UNIVERSITY OF GALATI FASCICLE XV ISSN – 1454 – 9832 .2.coeff.4.. Front sq.7 Technique / strength % 35. – back exercises.number of reps. the number of reps.3.4 9. Content of training means in micro-cycle no. In table no.arithmetical mean Em – average mean s.micro-cycle.15/2.08/ 9.3 +Sn w/o sp 100%80%-(2+2)x3 191 . calen.4 +Sq G 100%sp.4 +Sn w/o 90%-4. Var. 1 and graph no.81 Squats / Back Ex % 57. 2 shows the results of statisticalmathematical calculations in terms of technical and strength training means and the share of technical procedures and strength exercises.32 4.8 Front squats / Back squats % 36.3 80%-3.97/ 4.3.3.pulls Cl&Jr push N 90%-4.4/13.08 25.2 90%-2.3.6 46. Front sq..3 80%-(3+2)x3 STRENGTH60% (240 reps) FRIDAY SATURDAY 17.41/ 8. Reps no.3 85%-3.2 85%-3..45 16.32/ 1.5% 78 50 Back sq.45/ 4.3 85%-2.4/ 2.2010 No. O 80%-3.03.2 90%-2.

2 85%-(1+2)x3 Sn. highlighting the percentage of reps number in each training day of the micro-cycle.back squats. snatch 80%-3. total and the ranking also.3 +10kg-2.2 90%..& J 14 4 1 5 6 1 1 T.Snatch pulls. we notice an average of 396. pulls.-bending. sn. was awarded the first place at 69kg class..1. clean and jerk.65% (squats 57. 62 61.failure. 2 6 1 micro-cycle no.14%).2 A F T E R N O O N Tch.-total. 9 of competitive training..2 +10kg-2 +10kg-2. Results of competitive performances .3. 62 61. Cl.N. share of strength and technical training.2.dip+ Tch. 69 68. there were analyzed 14 micro-cycles of workouts.2 85%.snatch pulls.N.2.2.56 153 180 Legend: .cl & jr 80%-(1+2)x3 85%-(2+1)x2 90%-(1+1)x2 95%.F. Sn pulls.G.57% .43%) and strength 64. clean and jerk 56.snatch. Minsk Belarus. sn.3 85%.35% (snatch 43. failed to lift the weight entered in the contest at snatch style while the athlete M. 4. Tch. we noticed that the athlete O.9 of the competitive period. Cl&Jr push. Cl.2 85%-(2+2)x2 90%-(1+2)x3 3.(1+1)x1 Tch.2 90%.THE ANNALS OF “DUNAREA DE JOS” UNIVERSITY OF GALATI FASCICLE XV ISSN – 1454 – 9832 .push clean and jerk.48 125 151 M. pulls 90%-3.3.G.& J – clean and jerk.& J name (kg) competition O. In table no.1. in terms of percentage and number of reps. bend.dip+ Tch. within the study was exemplified the Total 300 276 333 Ranking Sn.1 Tch.cl & jr 80%(2+2)x2 85%(1+2)x2 90%(1+1)x2 Legend: Back sq.3 100%-2. with a performance of 153kg at snatch lift and 180kg at clean and jerk lift and a total of 333kg. C.72 100 B.technical snatch. Sn. Sn.2 80%(2+2)x3 85%(1+2)x3 90%(1+1)x2 Sn pulls 90%-3. The training was conducted in two sessions daily on Mondays. sn. Table no. T. the share of technical means is 35. Discussions In terms of planning of training means.2. Regarding the results of mathematical statistical calculations. Thursdays and Saturdays.. Wednesdays and Fridays and only one session on Tuesdays.2. 80%-3. 80%-2. performances achieved in snatch..A.2. 56 55.1 Tch. Cl.3 85%.42 reps.86% and back exercises 42.dip+ Tch.3.1 95%-1 Tch.E.3 +10kg2.2. covering the preparatory and competitive period.I.1.2011 3. for Seniors Full Class Weight in Sn. number of reps and intensity of means Table no.. In the analysis of training means content. 3 summarizes the content of training means within micro-cycle no. Dip w/o sp +Sn w/o sp – Dip without splitting + snatch without splitting. Reviewing the performances achieved in competition by the study subjects in the European Championships for Seniors.76 135 165 V. 192 .cl & jr 80%(2+2)x2 85%(1+2)x3 90%(1+1)x2 Tch. 4 are listed the results of the performances achieved in the European Championships for Seniors regarding the weight class.2 90%.3 100%-2.

„Editis” Publishing House. Pour ce faire. ciclicitatea antrenamentului în cadrul pregătirii halterofililor de performanţă.cycles d’entraînement dans l’haltérophilie de performance aidera à réaliser la forme sportive et à améliorer les performances dans la compétition.2010 – 11. Muşăteşti. en calculant les indices statistiques usuels et le test de corrélation linéaire. A.. depending on the objectives had in view throughout the training. âgés de 18 à 24 ans. Publishing House. Ensuring an optimal relationship between periodization and cyclicity of the training micro-cycles in performance weightlifting contributes to the athletic shape and improves performances in competitions. S. 2009.cycles.. Roman. Teodorescu. Rezultatele studiului evidenţiază eficienţa periodizării pregătirii şi ciclicitatea antrenamentului la halterofilii aflaţi în studiu şi performanţele obţinute în concurs. Bucharest. Les traitements statistiques ont été faits dans les programmes Word et „KyPlot‖. Moscow. „Tana” Publishing House. forme sportive. L. Minsk. Periodizarea şi ciclicitatea antrenamentului în vederea obţinerii formei sportive în haltere de performanţă Cuvinte cheie: ciclicitate. 3. Bucharest. nous pouvons confirmer qu’une relation optimale assurée entre la périodisation et la cyclicité des micro – cycles d’entraînement en haltérophilie de performance a contribué à la forme sportive et à l’amélioration des performances en concours.. M. Fest Publishing House. Carriera.2010. 2. Les résultats de l’étude montrent l’efficacité de la périodisation de l’entraînement et la cyclicité de l’entraînement des haltérophiles faisant l’objet de l’étude. Theory of Sports. 1986. L’étude a pris en considération les plans d’entraînement. 8.01. (96). les catégories de juniors et seniors.2010). R. (470). 2009. performanţă Rezumat: Scopul lucrării îl constituie periodizarea şi ciclicitatea antrenamentului în vederea obţinerii formei sportive în haltere de performanţă. (208-209) Dvorkin. Alpha MDN Publishing House. Buzău. Dragnea. cu vârste cuprinse între 18-24 ani. În concluzie. aplicate pe un grup de 4 sportivi (1junior şi 3 seniori).2010 – 11. T.O. putem confirma că asigurarea unei relaţii optime între periodizarea şi ciclicitatea microciclurilor de pregătire în haltere de performanţă a contribuit la obţinerea formei sportive şi la îmbunătăţirea performanţelor în concurs. forma sportivă. „ Fizkul'tura i sport” Publishing House.. Manual of Heavy Athletics. (17-21). 5. Pentru aceasta. The analysis of training plans showed that the cyclicity of workouts during the performance weightli fters‘ training micro cycles highlights the total number of reps per micro-cycle and the share of training means.2011 Conclusions The results of the study show the effectiveness of training periodization and the cyclicity of training sessions in order to reach the athletic shape in performance weightlifting. Teodorescu. 3-11. Ex Ponto. periodizare. périodisation. Périodisation et cyclicité de l‟entraînement pour obtenir la forme sportive en haltérophilie de performance Mots-clés: cyclicité. calculând indicii statistici uzuali şi testul de corelare liniară. Pentru a evidenţia relaţia perioadelor de pregătire şi 193 . on a organisé une étude dans l’équipe olympique d’haltérophilie. L’étude a été menée au cours d’une période (04.Belarus.. formée de 14 micro . la categoriile juniori şi seniori. En conclusions.Belarus. Theory and Methodology of Training: Periodization.S. Prelucrările statistice au fost făcute în programele Word şi „KyPlot‖. 4. Moscow. s-a organizat un studiu în cadrul Lotului Olimpic de haltere. haltere. 2005.. 2002. (109). Training and Competition. 1993.2010. Periodization and Planning in Performance Sports. planificare. emphasize the share and the contents of the training means used in each micro-cycle. appliqués à un groupe de 4 athlètes (1 junior et 3 seniors).cycle de préparation pour la participation au Championnats d’ Europe pour Seniors. T. S. The presentation of specific means planning. (250). Studiul s-a desfăşurat în perioada (04.A. performance Résumé: L’objectif de cette étude est la périodisation et la cyclicité de l’entraînement pour obtenir la forme sportive dans l’haltérophilie de performance.04. Mate-Teodorescu. 7. Weightlifter’s Training. S.04. Alpha MDN Publishing House. en observant la cyclicité des micro – cycles et la périodisation de l’entraînement au long d’un macro .O. (164). Minsk. Modern Sports Training. 6. haltérophilie. Bompa..01. (74) Nicu. 2005.C.2010). A.THE ANNALS OF “DUNAREA DE JOS” UNIVERSITY OF GALATI FASCICLE XV ISSN – 1454 – 9832 . Bucharest. ainsi que les performances dans la compétition. Periodization of Sports Training. În studiu au fost luate planurile de pregătire. 3-11. 2002. am considerat că asigurarea unei relaţii optime între periodizarea şi ciclicitatea microciclurilor de pregătire în haltere de performanţă va contribui la obţinerea formei sportive şi la îmbunătăţirea performanţelor în concurs. nous considérons que fournir une relation optimale entre la périodisation et la cyclicité des micro ....04.04. „Sovetskij sport” Publishing House. urmărindu-se ciclicitatea microciclurilor şi periodizarea antrenamentului în cadrul unui macrociclu de pregătire pentru participarea la Campionatul European de Seniori. 2006. Buzău. 1. planification. References Bompa. Pour mettre en évidence le rapport entre les périodes de préparation et la cyclicité de l’entraînement dans la formation des haltérophiles de performance. alcătuită din 14 microcicluri.

or email articles for individual use. However. users may print.Copyright of Annals of the University Dunarea de Jos of Galati: Fascicle XV: Physical Education & Sport Management is the property of Dunarea de Jos University of Galati and its content may not be copied or emailed to multiple sites or posted to a listserv without the copyright holder's express written permission. download. .

Sign up to vote on this title
UsefulNot useful