by Jim O’Malley
Peculiarities in the Training of Weightlifters of
Different Qualifications
by R. A. Roman and Y. Y. Rysin from "Theory and Practice in
Physical Culture" July 1987
edited by Jim O'Malley
editors note : the purpose of the article is to explain (in
somewhat general terms) what is often referred to as
the Path to the Attainment of Sports Mastery (PASM).
Basically, it presents the general features of the five
training models (beginner - low class - qualified -
master of sport - and master of sport international) that
lay out the training process as an evolutionary one
where great emphasis is placed on laying the proper
foundation of one training model before moving on to
the next in order to achieve long term success. It is
akin to acquiring a fundamental grasp of algebra,
trigonometry, and geometry before moving onto the
study of calculus and eventually to mathematical
analysis. For those interested in a far more detailed
explanation ( including access to empirical data that
permit you to actually apply the various models in
practice ), I would refer you to Professor Roman's
outstanding text "The Training of the Weightlifter"
(available from Sportivny Press).
Stage 1
The Beginning of Specialization.
This is the training of beginners and low class
(class 3 and class 2) athletes. This stage is 2.5 years
in length, if the athlete begins training at age 15.5
years (the average age for a beginner). The length of
this stage increases somewhat if workouts have
begun at a younger age. The main objective of the
beginner is to learn the technique of the snatch and
the clean and jerk ; therefore, the beginner employs a
small range of weightlifting exercises -- the snatch, the
C&J, the snatch and C&J exercises (i.e. power snatch,
power clean, and push jerk Ed.), squats (front, back,
and overhead), and a small quantity of presses --
bench presses and standing press behind the neck w/
snatch grip. The goal of the low class athlete is aimed
at perfecting technical mastery (like the beginner)
therefore, he uses the same exercises as the
beginner. The aforementioned exercises are quite
sufficient to obtain the special-physical-preparedness
(SPP) necessary for beginners and low class athletes.
The use of other resistance exercises does not permit
them to master the technique of the snatch and the
C&J. As a result, insufficient technique becomes a
constant inhibitor to the further increase in results. So,
the formation of technical mastery is the fundamental
task of the first stage. General-physical-preparation
(GPP) is employed during the first stage as a means
of raising the functional possibilities of the organism
and the expansion of the necessary motor habits and
skills.
Stage 2
The In-Depth Specialization of the Base Training.
This is the training of the class one and the
candidate for master of sport (CSM). The second
stage is an average of four years duration. This stage
begins when results reach the following :
56kg
182.5kg
62kg
205kg
69kg
225kg
77kg
242.5kg
85kg
260kg
94kg
277.5kg
105kg
290kg
105kg+ 300kg
The athlete has mastered technique to
perfection, consequently, this period involves the
tackling of new tasks. The main task of the second
stage is the expansion of the base of SPP and the
creation of the prerequisites for the achievement of
high results. The athletes now include SPP exercises
from the second group (i.e. snatch pulls, presses of
various types, overhead squats, and "bendovers" aka
hyperextensions and good mornings Ed.), the quantity
of which is almost 25% greater than in the first stage.
These are in addition to the SPP exercises from group
one (i.e. snatch, C&J, snatch and C&J exercises, front
and back squats, and clean pulls Ed.). So, the entire
arsenal of SPP barbell exercises are employed during
the second stage.
The GPP is NOT unidirectional in nature (i.e. high
barbell loads in prep cycles are combined with low
GPP loads and lower barbell loads in comp cycles are
combined with larger GPP loads Ed.) because it does
not determine the lifters success in his sports
specialization. The means of raising the organisms
functional potential are always employed at this stage
of barbell exercises because one should be ready for
definite, specific work with a barbell and not general
work.
Stage 3
The Stage of High Sports Mastery and Maintenance
of Achieved Results.
This stage begins when the lifters results are
the following :
56kg
250kg
62kg
277.5kg
69kg
305kg
77kg
330kg
85kg
355kg
94kg
377.5kg
105kg
395kg
105kg+ 407.5kg
It has an average length of 6.5 years.The results
of MSIC (master of sport international class) are
achieved after approximately 1.5 years at this stage ;
then, after roughly three more years, maximum results
are achieved. These results are maintained on
average for the next two years. By the third stage the
athlete has achieved a very high level of SPP ;
therefore, it is not necessary to utilize a large volume
of loading of the SPP exercises from group two (after
the first 1.5 years when MSIC results are achieved
Ed.) The volume of these exercises is reduced by
approximately 1/2 relative to both the second stage
and the first 1.5 years of the third stage. The volume
of these exercises in the second group has a negative
correlation with the biathlon total in the pre-competitive
month during the third stage.
One can single out the following most
characteristic features of the training which
accompanies the achievement of high, record results.
1) The increase in the volume of work on the
competition exercises.
2) The relative stabilization (in the first 1.5 years) and
then decrease in the volume of exercises from the first
group. That is to say the reduction of the number of
lifts in the snatch, the C&J, the snatch and the C&J
exercises with 70 to 79% weights and a stabilization of
the loading with 80 to 89% and 90% and more
weights. Also, a reduction in the number of lifts in the
clean pulls and squats with weights equal to or in
excess of the maximum C&J.
3) A significant reduction (about 1/2) of the volume of
exercises in the second group. A reduction in the
relative intensity of these exercises.
4) A reduction in the general volume of loading.
Well then, the third stage of training becomes very
specialized. At this time, GPP is a means of active
rest. Athletes achieve high sports mastery when the
total volume and intensity of the loading reaches
maximum. However, our data indicated that athletes
achieve record results during a reduction in the
volume, and when they employ mainly the snatch and
the C&J and the SPP exercises of the first group ---
the snatch and C&J exercises, clean pulls, and
squats; from which the results are directly dependent.
