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Designing Programs
By Mike Keelan
Introduction
One of the most difficult assignments for any coach is producing a program which has all the right ingredients necessary to nurture the weightlifter’s talent and so ensuring full potential is realised . Phrased in another way the aim of training is to achieve personal best lifts on the competition platform executed in perfect style on nominated dates within each year.
The coach’s job is certainly a difficult one. The coach has to decide many things. How many days each week does the weightlifter train? How many sessions will the lifter endure? What combination of exercises should be used? Should the emphasis be on technique, power, speed, or strength? How much rest is required between sets or workouts ? What happens if the lifter shows signs of breaking down?
It is the authors intention that this article will help coaches and lifters understand the importance of sound, scientific programming. The delivery of progressive training programs , will result in greater individual successes and the overall improvement of weightlifting in Queensland and Australia.
The first consideration to be pondered is - How fit does a weightlifter have to be? As can be seen many people lift weights. Many do so for recreational purposes alone and one must not decry the pleasure that they achieve from such participation. Other people do it to improve physique or sporting performance. Modern weightlifting caters for young and old, male and female who are all involved to feel the emotional high of achieving success - knowing that they have pushed themselves to the limits of their very own true physical and psychological potential. To push oneself requires fitness. Fitness specific to weightlifting means that the weightlifter has the ability and dedication to follow the program, achieve goals and is able to recover quickly enough to successfully complete the next session and the next and the next…
Weightlifters unquestionably need great strength for this is what our sport is all about -lifting big weights. No `weak’ weightlifters are champions. Fortunately this is the easiest aspect of our sport and the sky is the limit as far as strength development is concerned . Most Queensland weightlifters are much stronger than their technical ability will allow them to demonstrate. We often see weightlifters come out for an attempt and not register a success because of ‘bad’ technique, yet all the hard work getting the barbell overhead had already been done!
Weightlifting is a truly "Explosive" sport. Weightlifters have to summon all the force they possess in the shortest period of time . This means that the quicker the weightlifter can use his/her great strength then the greater will be the resultant production of power and as a consequence a better total being registered.
In weightlifting terms power is the product of a weightlifters speed and strength .Together with strength the quality of speed can be developed and at certain times in the training program speed should be given special attention - methods to develop speed will be discussed in detail.
It is important to state at this point that weightlifting programs should be designed to meet the individual requirements of each lifter. For example some lifters need to spend more time on speed aspects within the program whilst another lifter may spend more time on strength, flexibility or coordination exercises ( as the saying goes a chain will snap at its weakest link) . An honest appraisal of the lifters strengths and weaknesses need to be agreed upon and these findings should have a direct bearing on the programs final make up.
What is fundamental to any program is the attention given to the mastery of the technique of the lifts and a sound understanding of the principles of mechanics is absolutely essential. In weightlifting the classical lifts, the Snatch , Clean & Jerk are difficult to master. Additionally, the apparatus used by the weightlifter, the barbell and weights , frequently change each time weights are added or subtracted. This change in weight can alter the weightlifters mental approach which in turn causes physical disorder and technique to break down. The business of weightlifting is therefore complex.
In initial summary, training programs must simplify the task of competing by incorporating exercises that maintain the development of perfect technique under stress and also provide the weightlifter with many opportunities to develop great strength, speed and athletic ability, explosive power, specific fitness and the desire to do one’s very best.
Terminology and Training Principles
As weightlifting coaches we have the responsibility to design and deliver programs which will ultimately enhance the performance of our individual male and female weightlifters. Primarily we are concerned with preparing our lifters bodies and minds for future work in training and competition environments. A good weightlifter is a trained athlete who demonstrates his/her true potential in weightlifting competition after a period of extensive physical and psychological preparation. This segment will only deal with the physiological preparation of the weightlifter.
When we observe elite weightlifters in action we notice they are very strong, fantastically explosive, extremely flexible and highly coordinated These qualities allow the lifters to overcome weights two to three times heavier than their own body weight. So, how are these lifters able to perform like this? The key to good performance is a well organised training system , and the first point to consider is that of Adaptation.
A high level of performance can only be achieved as the result of many years of well planned, methodical hard training. During this time the coach challenges the weightlifter repeatedly to accomplish the work related to the varying exercises, repetitions, sets and loads prescribed within the training program. The level of adaptation is reflected by the performances achieved, the greater the degree of adaptation, the better the performance.
As coaches we have to `stress’ our lifters. If the stress is so great that it cannot be tolerated, injury or over training may result. If stress is insufficient to challenge the body then no adaptation will occur i.e the lifter will not become markedly stronger, power development will be limited, true potential will never be realised. The coach has to assist lifters by creating a pathway which allows lifters to achieve their true potential . Importantly the coach has to continually reinforce the on-going mission by introducing motivating factors which will keep the lifter fully involved. Specific physiological development can only be achieved by altering the training factors of volume, intensity and frequency. It is vital that these terms and their relationship to the training system be fully understood by coaches.
Volume refers to the quantity of work accomplished in any one training session which maybe expressed as the number of repetitions performed. For example if a lifter performed two exercises each consisting of 5 repetitions for 5 sets the total volume of repetitions equals 50. Volume is very closely related to tonnage which is the total amount of weight lifted per exercise or training session. Using the above example if all sets and reps were performed using 100 kilograms the total tonnage would be the sum of 50 multiplied by 100 kg which equals 5000 Kg or 5 tonnes. As lifters progress the volume of work increases resulting in higher adaptation and improved performances.
Intensity refers to the quality of work performed. It is a term with different, yet, specific meanings For example, if a lifter is asked to perform an exercise as fast as possible then greater stress is placed on him/her as intensity demands are higher. Further, if a lifter has a best snatch of 100 kg, and is asked to perform 3 repetitions at 85 kg as opposed to 75 kg then the intensity and stress of performance is a lot harder in the initial situation. Likewise, intensity has to vary from session to session to increase or decrease stress otherwise no beneficial adaptation will occur in the lifter.
Frequency refers to how often the lifter trains. Beginners, ideally, should train 3 times per week. As lifters acquire greater fitness and adaptation they improve and become known as Intermediate Standard Lifters attending 4 sessions per week. National Standard lifters normally train a minimum of 5 sessions per week. It is not uncommon, outside of Australia, for lifters of International Elite Standard to train 2 - 3 times per day, 6 days per week.
If coaches are to get a clearer picture as the why elite weightlifters can perform at this very high level we need to understand the process of developing great strength , power and other physical attributes.
Strength is the ability to summon a force capable of overcoming the resistance found on the barbell. The goal of any coach is to nurture the weightlifter’s potential to lift the heaviest weight possible for one attempt. We often refer to this case as One Repetition Maximum ,or 1RM. It is extremely important when developing training programs to know what the 1RM is for each exercise, since this is the basis for calculating the load for any type of strength development. It is the duty of every coach therefore to perform a battery of tests designed to produce results where 1RM can be identified for Squats, Jerks, Snatch, Clean etc…
Further, the development of muscular strength depends on the number of repetitions and sets performed for each exercise. If the coach wishes to develop maximum strength 1 - 3 repetitions should be used using high intensities (85% and above of 1RM) for up to 9 sets.
As a foundation to strength training it is important that lifters have undergone a preparation phase. This basically means that lifters have practiced lifting weights below 85% or less of 1RM in selected exercises for 3 - 6 repetitions between 5 -12 sets. This practice develops both the muscular and nervous systems, develops power and is instrumental in vital long term strength development.
Speed is also essential to high quality lifting performance. Speed is derived form strength. The greater the strength possessed the easier it is to overcome a resistance and apply speed. Consequently the coach has to incorporate exercises which are closely related to the classical lifts into each program. These exercises should be performed with loads between 70% - 85 % of 1RM executed using maximum speed for 3 - 6 repetitions between 6 - 12 sets.
Accordingly, coaches need to periodise . Periodisation put simply, breaks the long term training program into smaller, more manageable sections which are placed into compartments normally called preparatory, competition and transition phases. Importantly the coach has to also periodise strength training in order to be most effective in the competition program. In other words, there must be an emphasis placed on the development of strength, power and flexibility throughout the preparation period and at the same time continually striving to achieve perfect technique.
All of the exercises selected in the lifters program have to relate to the classical lifts. The major components of the Snatch and C&J are the pull and squat movements. The legs, shoulders and back are primarily responsible and therefore should be very strong and powerful. In addition the lifter needs to drive and hold weights overhead ,so once again coordination between upper and lower limbs and excellent technique are vital.
Weightlifting workouts progress from the technical classical lifts to the strength assistance related lifts and loads are normally calculated on the lifters 1RM in the Snatch and Clean &Jerk. Depending on the phase more or less classical lift repetitions will be performed.
In conclusion the training program should be well planned and designed to meet high performance outcomes related to each of the periodised phases. Simply the program should deal with multilateral development of the body, then lead in to a period of specialised training and finish with a majority of successful personal best lifts on the competition platform.
Note: Confusion is common between the use of the terms relating to Weight-training and Weightlifting. Basically the raising of any weight, for whatever the purpose, is considered to be Weightlifting. It is important to apply basic exercises designed specifically to exercise a muscle or muscle groups (body-building) so that all muscles and joints are exercised over their full range of movement. This application is most suitable for obtaining a degree of general fitness and reasonable physique. Modern day weightlifting gyms are also frequented by other keen sports people who require the skills and knowledge of weightlifting coaches to assist them in developing the physical attributes required to excel within their own event. These athletes should be encouraged to utilise our services but coaches should be mindful of the fact that that this service is at the expense of attention to our Weightlifters. In other instances sports people and weightlifters require help with rehabilitation from injury. Working in conjunction with a medical professional such as a physiotherapist , coaches employ specific exercises designed to accelerate recovery thus allowing the athlete to return to training and competition.
Ingredients required
to produce weightlifters within three recognised stages of development
- Novice, Intermediate and Advanced
The term Novice conjures an image of a young males/females entering our sport for the first time. However, today we see more `mature’ individuals `having a go’ at our sport, the differences in physiological maturity poses different needs and is beyond the scope of this article. Implicitly the training of Novice lifters should be aimed at developing skill and power. To this end it is vital that the coach employs those exercises relative to the classical lifts which are largely massive and dynamic in nature (requiring high level of coordination and work by large groups of muscles and joints). Secondly, exercises employed should be performed repetitively and using excellent technique. The Novice lifter would be expected to train at least three times per week.
General physical development is essential for the Novice (and is the foundation for future development). The Novice must be able to assume a good weightlifting posture in various positions. It is critical that the Novice is able to demonstrate a flat back and high chest while in the get set position for any pulling movement. This can only be accomplished via good core stability so it essential that the Novice has strong abdominal, oblique and back muscles. In the get set position for the pushing movements such as the push press the novice needs to demonstrate good joint alignment and mobility. Good posture is fundamental to weightlifting development and the training must at all times employ exercises that develop all muscle groups, excite the nervous system, increase flexibility and joint mobility and provide psychological challenges and entertainment through variety.
Accordingly, a great number of exercises should be engaged from the onset of training, the QWA has produced a FIRST STEPS PROGRAM which is based on these principles and which is recommended to be used by coaches of Novice lifters. In a nutshell the program contains a great number of exercises which assist correct learning of the classical lifts through a varied number of actions which prepare the Novice lifter in a safe, challenging and enjoyable fashion.
During this Novice period the lifter is encouraged to execute exercises which include jumps, throws, bodyweight and weightlifting motions which require elements of pushing, pulling, holding and controlling. These exercises develop coordination, flexibility, strength, power, endurance and technical ability.
The age at which weightlifting training begins remains controversial. At this point I wish to stress that exercises selected should not be tested to maximum possibilities, rather a minimum of three manageable repetitions should be selected . Intensities can be worked out easily according to a percentage value of the lifters bodyweight. Some examples include using 40% of bodyweight for all snatch and power snatch exercises, 50% for clean and jerk, 40% for push press and power jerk movements and 30% for pressing movements . For pulls 80% of bodyweight should be easily attained and for squats 90% of bodyweight should be the goal.
Novice weightlifters should be encouraged to participate in a large number of competitions aiming for six perfectly executed lifts - in some of these competitions barbell increments could increase by as low as 1Kg rather than 2.5Kg.
Graduation from Novice to Intermediate standard will be awarded to lifters who are able to demonstrate excellent technique , have a capacity to train for longer periods of time and have a desire to participate in main stream competition.
The Intermediate lifter will enter a periodised regime which lasts for 14 weeks duration. The period has three distinct phases - Preparatory, Competitive and Transitional. The intermediate lifter will aim to train 4-5 times per week and compete in at least six competitions per year, however only four of these competitions would include a taper phase.
The Preparatory period primarily is used to develop the lifters specific fitness and strength levels. Additionally technique must be observed at all times and nothing short of excellence should be acclaimed. The volume of work within this phase is high but the intensity does not go higher than 85% of 1Rep Maximum (RM). Throughout this phase the intensity changes so as to stimulate the lifters body systems in a positive way which leads to future improved performance.
The volume within the Competitive Phase decreases while the intensity increases toward 100% attempts and the lifter has opportunities to lift in conditions of competition. More attention is paid to the classical lifts and those assistance exercises closely related to them.
During the last twenty days before competition all pulls and squats are reduced in volume and intensity as the emphasis at this point should be on the excellent performance of classical lifts.During the last seven days prior to the competition a taper is followed which sees a drastic reduction in time and energy expended in the gym.
The Transition Period may be viewed as a bridge which links the Competitive Period and the new Preparatory Period.This should allow the lifter some time spent actively engaged in training of a different nature which may include light weights and high repetitions, swimming or alternative games.
The QWA has designed programs specifically for lifters of the Intermediate standard which take into account that lifters cannot maintain a steady high level of training for long periods of time (training is negatively stressful and results in an over-training syndrome, or worse, injury). Accordingly, these programs demonstrate fluctuations in the work cycles of volume and intensity, varying between weeks of maximum (100% - 100+%) large (85% - 95%) medium (75% - 85%) and light (<75%) loads.
Lifters possessing high levels of physical fitness, recuperative powers and tolerance to the program’s demands are able to graduate to an advanced environment which requires long term yearly planning.
Ideally this type of training requires a minimum of eight sessions per week which means lifters have to endure training twice per day and tolerate less rest.
Training in an Advanced environment is divided into Preparatory and Competitive Periods only. Once a competition has taken place the lifter begins immediately to prepare for the next (unlike Intermediate where a Transitory period is put in place). Advanced lifters complete three periodised build ups in one calendar year which is divided as follows: Competition 1 - 12 weeks Preparatory Period followed by 9 weeks Competition Period . Competitions 2&3 - 9 weeks preparatory followed by 6 weeks Competition period. Each Competition period incorporates a taper program leading into the major competition
Lifters of this standard aim to peak for three competitions per year which have been negotiated with the coach (National Championship, Commonwealth/Oceania Championships and World Championship)
The Preparatory and Competition periods differ because of the type and number of exercises utilised to develop strength and technique and also the fluctuations seen in intensity and volume.
Only intensity equal to 80% or above is recognised in calculating the work performed by the Advanced lifter. The zone of 80% - 85% intensity is used at the beginning of the Preparatory Periods. Exercises are grouped within squat related, pull related and technique related clusters. Repetitions for squats and pulls vary between 3 and 6 reps while technique exercises have a repetition limit of three. The Preparatory Period facilitates the lifting of near maximum or maximum weights for single efforts within the period although attempts at these weights are not as frequent as the Competitive Period. Importantly, there is also a difference between time and energy expended on strength exercises and technique exercises within the Preparatory and Competitive Periods within the preparatory period initially greater time is spent on exercises which promote strength and less time on technical related exercises. As one would expect within the Competition period more time is spent on technical exercises. So overall we see a shift from 20% technique and 80% strength to 40% technique and 60% strength leading in to the major competition.
Advanced lifters will also compete in other competitions, however these competitions will be treated as a `normal’ training session and in some instances the lifter may train before or after on that particular day.
What must be remembered is that each lifter is an individual and as such all programs must be modified from time to time to meet specific needs. Consequently coaches have to understand the planning process and be flexible enough to make subtle changes for each lifter and each instance at certain times throughout the long process of achieving superior weightlifting performance