This is a post covering part of the third chapter of Laputin and Oleshko’s “Managing the Training of Weightlifters.” This part of the chapter deals with the training loads and it is dense. This post is going to have a lot of tables and graphs!
It’s important to start by explaining that the authors did not pull this information out of a hat or make it up because it sounded good. The Soviet Union had a classification system for weightlifters based upon their weight class and total. This ranged from class 3 all the way to Master of Sport International Class. This allowed for comparisons, standardization of training (class 3 might train this way, but master of sport might train this way), and allow for comparison of results, testing, and special assistance exercises (which might impact one level athlete different than another). Combine this with a huge sport science and coaching education system and this information is really interesting.
The authors begin by stating that the magnitude and character of the training loads is what is going to raise or lower the functional state of the weightlifter. Now, more is not better. The authors tell us that highly qualified weightlifters may do 20,000 lifts a year. However, only 480-500 of this lifts will be with 90% or above. Large training loads are only appropriate if they bring the athlete’s qualitative indicators to new levels.
The table below looks at the precompetition period and the loading then for qualified lifters. Notice that the lifts are different. The table shows the percentage of lifts that should be at each percentage of maximum.
They talk about snatch pulls. They note that through 90% the snatch pool does a great job of resembling technique in the snatch. However, this breaks down with pulls in excess of 90% so they recommend sticking to 90% weights of lower in pulls.
Volume and load recommendations, this gets dense! First, 3-6 reps/set at 70% (12-24 total reps); 2-4 reps/set with 80% (10-20 total reps), 1-2 reps/set with 90% (4-10 total lifts).
How do we break down lifts over the course of a week? This depends on if we are training three times a week, four times a week, or five times a week (thoughts on twice a day lifting later). See below for the distribution of volume during the week based upon number of training sessions.
What this shows is that the highest volume is towards the end of the week. This leads me to think that the heaviest training needs to be towards the beginning of the week regardless of how many days per week the weightlifter is training.
Just as there are guidelines for dividing the volume over the week, there are also guidelines for the month (i.e. a four week mesocycle). It looks like this:
This shows that volume is greatest earliest in a month. Again, this allows for training to become heavier as the month progresses.
The authors have an equation for assessing the effectiveness of a training cycle, which makes this less arbitrary. The equation is:
K= r2R2 – r1R1
Where K= effectiveness
R2= personal best in competition at the end of the cycle
r2 = personal best total (training) at the end of the cycle
R1= personal best in competition at the beginning of the cycle
r1= personal best total (training) at the beginning of the cycle
Finally, the authors talk a little about training two to three times a day. They feel that strength changes are the same as training once a day, but distributing over multiple daily sessions makes it less stressful on the athlete. They only recommend doing this during the preparatory period. They also recommend speed-strength special exercises for the snatch and clean/jerk during the first training session each day.
The next post will cover modeling the management of training.
Laputin, N.P. and V.G. Oleshko. (1982). Managing the Training of Weightlifters. Zdorov’ya Publishers, Kiev. Translated by Charniga, Jr, A. Published by Sportivny Press, Livonia Michigan.
