How to Establish a Training Plan in Conjunction
with the Principles of Modern Theory
Fundamental to success in weightlifting or, for that
matter, any athletic endeavor is one's ability to
effectively develop a plan that is consistent with the
established principles of modern training theory. In this
article, several of these important concepts will be
discussed and suggestions as to how to, in general,
tailor a training program that is both practical and
performance enhancing will be offered.
At any point in time an individual has a definite
capability to respond to external training influences
with accomodative reconstruction and transfer himself
to a new functional level. The capacity of these
adaptive reserves is limited by definite, appropriate
restrictions and to a significant degree these
restrictions determine the absolute level of the
reconstruction. Therefore, a particular intensity,
volume, and duration of the training influences are
necessities for the full realization of the individuals
current adaptive reserves (CAR), defined as one's
specific, limited capability to respond to external
training influences with adaptational reconstruction, as
well as having their own quantitative significance. If
they are below the necessary magnitude, CAR will not
be realized. If they exceed it, exhaustion of reserve
potential will occur. In either case, the training effect
will be low.
Two forms of compensatory adaptation, associated
with the realization of CAR have been revealed and
studied. The first form is associated with a moderate
volume of loading imposed for a relatively brief period
of time followed by a drop in the volume accompanied
by a judicious increase in intensity levels for an
approximately equal time interval. This form is
characterized by a gradual increase in functional
indicators (speed, strength, endurance etc.) and is
typically employed by the beginner and apprentice
level athlete.
The second form of compensatory adaptation is
linked with the use of a large volume of loading for a
prolonged period of time. These large volumes
provoke a profound and prolonged disturbance of
homeostasis which is reflected in the initial decrease
in functional indicators. However, when volume is
subsequently reduced and intensity levels rise, the
functional indicators rise to levels that significantly
exceed those of the first form mentioned above. This
method is employed by the more advanced athlete.
Key to this analysis is how to answer the following
question. What should be the fundamental unit of
training construction that will permit the athlete to
realize his CAR and not either underutilize or exhaust
it ? The discussion above would indicate that the
macrocycle (8 to 12 weeks for the apprentice level
athlete and 20 to 24 weeks for the advanced lifter) is a
much more appropriate time frame for planning than a
program that consists of one to six microcycles that
may or may not vary much with respect to volume
and/or intensity levels, and are merely strung together
and then performed repeatedly. A final point to
consider in this regard is the fact that some of the
physiological changes that occur as a result of a
training irritant do so at the cellular and hormonal level
and only take place quite gradually.
The principles discussed in the preceding analysis
are closely associated with those contained in Hans
Selye's "General Adaptation Syndrome" (GAS).
According to GAS, the alarm stage reflects the bodies
initial response to the training stress. In the second
stage, adaptation takes place. During the course of
both stages, specific metabolic, neuromuscular,
biomechanical, and psychological adjustments occur
which can lead to a synergystic increase in
performance levels. However, if the training stress is
applied too fast or in too large a dose, exhaustion or
overtraining is reached. A biological threshold has
been exceeded and the body and the mind rebel. If
this happens, adaptation stops and performance
stagnates or falls mainly due to fatigue of the central
nervous system (CNS). While exhaustion is rare,
overtraining is quite common. On a personal note, I
must say that in over thirty years of observing the
training of weightlifters, I have seen far too many
athletes (myself included) fall victim to this process.
Chances for successful adaptation are greatly
enhanced if one provides for variation in the training
means, strives for long term progress through
variations in stress loads, and allows for recuperative
rest periods from high intensity training. Adherence to
these points will help prevent overtraining and
stagnation or loss of progress. It will assist one in
reaching a mental, physical, and emotional peak at the
desired time and will provide for long term high level
motivation.
For many years, athletes of all qualifications have
employed complex training which is defined as the
simultaneous (within one session) work on several
aspects of an athlete's preparation. For example,
specific work on speed, strength, and technique all in
the same session. This type of work can be profitably
employed by the beginner and low class athlete for
two reasons. First, they employ a rather narrow range
of exercises and second, these exercises are
sufficient to raise their relatively undeveloped motor
skills.
However, qualified athletes (class one and
candidate for master of sport) have attained a much
higher level of special strength fitness. Hence there
emerges a need not only for more effective strength
training means and methods, but also for a reexamination
of its place in the annual cycle and of its
inter-relationships with other types of training.
Modern training theory attempts to resolve this
problem by introducing the conjugate sequence
system of training which is defined as an appropriate
succession and strict sequence of establishing loading
of different primary emphasis into training. The
qualified athlete employs the entire arsenal of training
exercises, some of which are particularly amenable to
the development of particular motor skills. The point of
the conjugate sequence method is to rationally
sequence these exercises so as to, over time, produce
a synergystic training effect. For example, in each
training block (usually a four week mesocycle) you
stress a particular type of exercise, say power
snatches and power cleans from above the knee,
performed by initially lowering the bar from a standing
position, which enhances reactive ability. In the next
training block, switch the emphasis to snatches and
cleans off blocks at just below knee height to develop
speed. The third block might focus on isometric work
in order to increase absolute strength.
The final principle to be discussed is the Specific
Adaptation to Imposed Demands (SAID). The SAID
principle is actually something of a two edged sword.
On the one hand it requires that one perform
exercises that rather closely conform to the
competition exercises (this is referred to as dynamic
correspondence). On the other hand, in order to avoid
stagnation, it states that one should constantly vary
the training means, employ a wide variation in
intensity levels, using different combinations of sets
and reps. Finding a balance between these two
conflicting objectives is often challenging.
Establishing a training plan that is consistent with
the principles discussed in this article will, without
question, benefit you. How to most effectively
accomplish this is largely a matter for the individual
and his or her coach.
by Jim O’Malley
