© National Strength and Conditioning Association Volume Volum e 26, Number 5, pages 62–68 62–68
Keywords: sn snat atch ch;; cl clea ean; n; we weigh ightl tlif ifti ting ng;; pr prep epar arat atory ory ph phas ase; e; pe peak ak
An 8-Week 8-Week Periodized Mesocycle Mesoc ycle Leading to a National Lev Level el Weightlift eightlifting ing Competition Emidio Edward Edward Pistilli, MS West Virginia University,Morgantown,West Virginia David E.Kaminsky,MS Temple Univer Un iver sit sity, y, Phil Philadel adel phi phia, a, Penns Pennsylva ylvania nia Leo Totten, Totten, MS Littlestown,Pennsylvania David Miller Moorestown, Moorestow n, New Jersey
s u m m a r y The concep concepts ts of perio periodizati dization on are often applied to the training programs of athletes in order to prepare for competition. These concepts include manipulation of training variables such as volume volume load, trainin training g intensity,and intensi ty,and exerci exercise se selectio selection.The n.The following training program is one example of how these concepts can be manipulated and applied to the sport of weightlifting.
I
n the sport of weightlifting, athletes train to lift the heaviest weight overhead in 2 separate lifts: the snatch and
the clean and jerk. The training programs of competitive lifters can vary greatly, despite this common goal. As a part of any training program, several variables, such as the numbers of sets and repetitions, exercise selection, volume load, and training intensity, are specifically manipulated during particular periods of training. The process of manipulating training variables is known as periodization (4, 17). The basic premise of periodization is to prepare an athlete for competition while preventing overtraining. Training is broken down into different phases with specific objectives for each phase. The yearly plan is termed a “macrocycle,” which is broken down into shorter phases called “mesocycles.” Mesocycles often include preparatory and competition phases of training and can last anywhere from several weeks to months. Mesocycles can further be broken down into 1- to 4-week blocks of training termed “microcycles.” Specific training objectives are outlined for each microcycle, whereas the objective of the mesocycle is to prepare for the upcoming
competition (17). Factors that can influence training variable manipulation include daily workout performance, the experience of the athlete, and/or the amount of time available before the next competition. Matveyev (11) originally described a periodized training program that consisted of 2 phases designed to prepare a lifter for a competition. The preparation phase was associated with a high volume load and moderate intensity of training. A typic t ypical al trai training ning sess session ion woul would d consis co nsistt of 3–6 exercises, with 4–8 sets per exercise and 4–6 repetitions per set (11). The volume load in strength exercises, such as squats and pulls, could account for as much as 60–70% of the total volume load in this phase (7, 12, 13). The second phase was termed the “competition phase” and was associated with a decrease in the volume load and an increase in training intensity. A typical training session in this phase would consist of 1–4 exercises per session, with
Table 1 Training Variables During Microcycle 1: High-Volume Training Week 1
Week 2
Reps Intensity
Sets
Reps Intensity
Week 3 Sets
Reps Intensity
Week 4
Exercises
Sets
Sets
Reps Intensity
Technique lift s
6–10
2–3
80–85%
6–8
2–4
80–85%
5–7
1–3
80–85%
6
2–3
80–85%
4–6
4–6
80–85%
6
4–6
80–85%
5–6
3–4
80–85%
5–6
3–6
80–85%
4–6
3–6
85–90%
5
3–5
85–90%
3–5
3–5
80–85%
5–6
4–6
85–90%
Snatch Clean and jerk “Power”form Assistance lifts Snatch pull Clean pull Strength lifts Back squat Front squat RDL Presses Abdominal work Number of workouts
4
4
3
2
Weekly volume
~18,500
~15,000
~10,000
~5,000
Technique repetitions
30%
35%
35%
20%
Strength repetitions
70%
65%
65%
80%
RDL = Romanian deadlifts.
3–5 sets of each exercise and 1–3 repetitions per set (11). The total training load of squats and pulls in this phase would be reduced compared to the preparatory period (5). These phases were often separated by what was termed a “transition phase” as training volume was decreasing and training intensity was increasing (11). Stone et al. (14) outlined a different model of periodization for a strength/ power athlete that consisted of 4 phases: hypertrophy, basic strength, strength/ power, and peak. Each phase consisted of characteristic numbers of exercises, sets, repetitions, and training sessions per
week. In general, volume load would be high and training intensity moderate during the hypertrophy phase. Volume load would decrease and training intensity would increase as the athlete progressed though the basic strength and strength/power phases. The number of technique lifts (i.e., snatch and clean and jerk repetitions) would also increase as the athlete progressed through these phases. The goals of this model are to prepare a power athlete for 1 high-level competition or to maintain strength/ power gains during the course of a sport season. What follows is an 8-week periodized training mesocycle used by members of a
weightlifting team in preparation for a national-level competition (American Open Championships). This mesocycle occurred during the last quarter of the training year as a part of the yearly training macrocycle. The yearly macrocycle complies with the periodization scheme outline by Stone et al. (15, 16) in which volume load progressively decreases and intensity and technique training progressively increases. The daily and weekly manipulations in volume load and intensity serve to prepare the lifters for the upcoming competition while still complying with the yearly macrocycle. The concepts proposed in this general model of preparatory training can be repeated throughout the training year prior
Figure 1. Volume load during the 8-week mesocycle and 2-week microcycle.Volume was calculated as weight lifted × repetition × sets.
ures, the numbers of sets and repetitions as well as overall training volume fluctuate on a weekly basis. Based on the fitness-fatigue model (2), lifters wou ld perform the highest vol ume of training during the first week of each microcycle. Volume load would progressively decrease during the next 3 wee ks to take advantag e of the fitne ss effects obtained from higher volume training. The fatigue effects seem to be highest following an increase in volume load (3). Therefore, by reducing volume load for the last 3 weeks of each microcycle, fatigue effects can be reduced. In addition, by increasing training intensity during these same 3 wee ks, fitne ss effects can be maintained and maximized (3). Each of these 2 microcycles will be explained in further detail below. Following the competition is a 2-week recovery microcycle. This microcycle is associated wit h a return in the v olume of t rai nin g and a low to moderate training intensity. This phase also reduces the number of snatch and clean and jerk lifts performed, in an attempt to allow the athlete to recover from the stress of the competition. For complete descriptions of the proper technique of the lifts in this program, please refer to the texts by Baechle (1) and Drechsler (4).
M ic ro cy cl e 1 : 4 W ee ks o f H i g h- V o lu m e T r a in i n g
Figure 2. Fluctuations in strength versus technique repetition percentages during the 8-week mesocycle and 2-week microcycle.
to a competition. Coaches s hould monitor daily training performance and make alterations as necessary to maintain and/or increase performance as well as to reduce fatigue.
The overall program encompasses 10 weeks of trai nin g, wh ich can b e bro ken down into 3 different microcycles. The first 2 microcycles each last 4 weeks. As can be seen in the accompanying fig-
This 4-week microcycle is characterized by a high volume l oad of training (Table 1). Typically, 5–6 sets are performed for each exercise, with 3–5 repetitions per set. Workout totals for sets would range be tween 25 and 30, and for repetitions be tween 90 and 100. Volume load, defined here as sets multiplied by repetitions multiplied by weight lifted, would be partially dependent on the absolute weight the individual lifted during the training session. Repetitions increase consecutively for 2–3 workouts followed by a reduction in the subsequent workout. A weekly pattern of decreasing volume and numbers of sets and repetitions is apparent (Figure 1).
Table 2 Training Variables During Microcycle 2: High-Intensity Training Week 1
Week 2
Reps Intensity
Sets
Reps Intensity
Week 3 Sets
Week 4
Exercises
Sets
Reps Intensity
Sets
Reps Intensity
Technique lift s
5–7
1–2
85–9 0%
7–10
1–2
85–9 0%
5–7
1–2
80–8 5%
5–6
1
90–100%
6
2
80–85%
6–8
1–2
80–85%
4–5
2
80–85%
4–5
2
80–85%
4–7
1–4
80–85%
5–7
1–4
80–85%
5–7
2–4
80–85%
4–5
2–3
80–85%
Snatch Clean and jerk “Power”form Assistance lifts Snatch pull Clean pull Strength lifts Back squat Front squat RDL Presses Abdominal work Number of workouts
4
3–4
3–4
2–3
Weekly volume
~13,000
~12,500
~9,000
~5,000
Technique repetitions
30%
25%
45%
60%
Strength repetitions
70%
75%
55%
40%
RDL = Romanian deadlifts.
The first exercise performed for each training session in this microcycle is either the classical snatch or clean and jerk or the “power” form of these lifts: the power snatch and the power clean. The power forms of the classical lifts help develop strength and speed in the pulling aspect of each lift (4). Specific strength exercises are also performed during this phase. Pulls from various starting positions and grip widths, back and front squats, Romanian deadlifts (RDLs), and various pressing exercises account for the majority of the training volume during this phase. In the preparatory period of training, strength exercises can
account for up to 70% of the total volume load (7, 12, 13). The percentages of technique repetitions and strength repetitions also fluctuate on a weekly basis (Figure 2). However, the focus of this microcycle is a high volume load in the strength lifts with the overall goal of building a solid base of strength as the athlete transitions to the next phase of training.
Microcycle 2: 4 Weeks of High-Intensity Training
es to as many as 10 sets per workout. However, the repetitions are reduced to 1–2 per set. This accomplishes the goal of reducing volume load while increasing training intensity. Also during this microcycle, the percentage of technique repetitions will begin to increase, whereas the percentage of strength repetitions will decrease. This trend will continue through the week of the competition, where the percentage of technique repetitions reaches a maximum (Figure 2).
This 4-week microcycle of training consists of a higher percentage of snatch and clean and jerk repetitions (Table 2). During this microcycle, the number of sets devoted to the classical lifts increas-
The focus of this phase of training is on perfecting technique and increasing the overall training intensity for both of the classical lifts. As shown in Table 2, each
Table 3 Training Variables During Microcycle 3: Recovery Training Week 1
Week 2
Exercise
Sets
Reps
Intensity
Combination lifts
3–4
5–8
70%
Exercise
Sets
Reps
Intensity
Technique lifts
5–7
2–3
80%
4–5
5–6
80%
3–5
6–10
80%
Power snatch + overhead squat
Power snatch
Power clean + push jerk
Power clean Snatch balance
Strength lifts
3–4
5–8
70%
Assistance lifts
Back squat
Snatch pull
Press behind neck
Clean pull
Bench press
Strength lifts
Abdominal work Number of workouts
Back squat 2–3
Front squat RDL Presses Abdominal work Number of workouts
3
Technique repetitions
20%
Strength repetitions
80%
RDL = Romanian deadlifts.
session begins with either the snatch or the clean and jerk. After performing a few repetitions at a light weight, the athlete performs progressively heavier sets of single repetitions, working to ward a maximum single repe tition in each exercise. This is followed by pulls at specific percentages of 1RM of the snatch and clean and jerk and then back or front squats. The training session is concluded by assistance exercises, such as the snatch balance and speed squats. The overall goal of this phase is to “peak” the athlete for the subsequent competition. By performing single repetitions of the snatch and clean and jerk at high percentages of 1RM, the lifter is prepared to do the same in an actual competition.
Microcycle 3: 2 Weeks of Recovery Training After the physical and psychological stresses of a weightlifting competition, the athlete requires time to rest and recuperate. The goal of this short phase is to allow the athlete to recover while not causing a detraining effect. It has previously been demonstrated that strength can be maintained for up to 2 weeks after a competition with a reduced volume of training (6, 10). Previous research has also demonstrated that decreases in maximal force, integrated electromyo graphy, and muscle fiber cross-sectional area for type II fibers occur if athletes become completely sedentary (8), and that such decreases may occur in as little as 4 weeks (9). It would seem important to retain
some level of conditioning so that the athlete will be prepared to initiate the next phase of training. In this microcycle, volume load increases compared to the previous microcycle. This increase in volume load is accomplished by increasing the number of repetitions performed for each exercise. However, the overall training intensity is reduced. In addition, there is less of a dependence on the classical lifts during this period. As seen in Table 3, there are no snatch or clean and jerk repetitions performed during the first week of this microcycle. Combination lifts, such as power snatch plus overhead squat and power clean plus front squat, take the place of technique repetitions. During
week 2 of this microcycle, snatch and clean and jerk repetitions are added but only account for 20% of the total repetitions performed. Assistance exercises, such as the power snatch, power clean, pulls, and squats account for the majority of the volume load. The reduction in intensity and number of snatch and clean and jerk lifts will allow the lifter to fully recover as the next microcycle approaches.
Conclusion The above training program describes a 10-week periodized mesocycle for a national-level weightlifting competition. This program uses principles of periodization, in which volume load and training intensity fluctuate during specific phases of training in an attempt to have the athlete peak for the competition. Analysis of this program reveals similarities to the periodization methods described above (11, 14). Similar to Matveyev’s model (8), this program uses a preparation phase of high volume load followed by a competition phase of reduced volume. In addition, consistent with the model of Stone et al. (14), the initial 4-week microcycle is associated with a greater percentage of strengthlifts, with a subsequent increase in technique-lifts during the second 4-week microcycle. Applying these principles of periodization can be an effective method to prepare a lifter for a competition. The model presented here is meant to be a guideline for coaches to help prepare athletes for a weightlifting competition. Coaches may be able to use the concepts presented in this mesocycle as a template to help design training programs on an individual basis. However, coaches should be able to make daily adjustments in a lifter’s training program, based on daily workout performance, while still addressing the objectives set forth for each microcycle, mesocycle, and macrocycle of training. ♦
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Pistilli
Edward Pistilli is pursuing a doctoral degree in exercise physiology at the West Virginia University.
Kaminsky
David Kaminsky is a doctoral candidate at Temple University.
Totten
Leo Totten is president and head coach of the East Coast Gold weightlifting team and is a senior international coach for the U.S.A.Weightlifting.
Miller
Dave Miller is the vice president of the East Coast Gold weightlifting team and is a regional coach for U.S.A.Weightlifting.
