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Incorporating One Week of Planned Overreaching into the Training Program of Weightlifters
Abstract
SHORT-TERM PLANNED OVERREACHING CAN BE AN EFFECTIVE TRAINING STIMULUS IN EXPERIENCED WEIGHTLIFTERS TO PROMOTE GAINS IN STRENGTH AND POWER. HOWEVER, TRAINING VARIABLE MANIPULATION IS VITAL TO ENSURE ATHLETES RECOVER AND DO NOT ENTER A STATE OF OVERTRAINING AFTER THE OVERREACHING STIMULUS. THIS ARTICLE DESCRIBES A WEEK OF WEIGHTLIFTING-SPECIFIC TRAINING DESIGNED TO PROMOTE A STATE OF SHORT-TERM OVERREACHING IN A GROUP OF EXPERIENCED WEIGHTLIFTERS. TRAINING VARIABLES (I.E., VOLUME LOAD, SETS, REPETITIONS, NUMBER OF WORKOUTS) ARE PRESENTED, ALONG WITH THE TRAINING VARIABLES FROM A WEEK OF PREPARATORY PHASE TRAINING AND A TAPER WEEK OF TRAINING, TO COMPARE THE DRAMATIC INCREASES IN TRAINING PERFORMED DURING THE PLANNED OVERREACHING STIMULUS.
... Strength-trained individuals, however, might experience diminishing improvements in muscular strength as training competency increases [6,7]. A greater relative magnitude of training, therefore, might be required to elicit further physiological adaptations and prepare athletes for the physical demands of competition [8][9][10]. Prolonged periods of highly demanding resistance exercise training without enough recovery, though, can lead to maladaptation [11]. ...
... OT can be intentional (e.g., training camps and impact cycles) or unintentional (e.g., through poor programming, via miscalculation of training and recovery, or by training hard during periods of high non-training stress). In strength sports, it is common for short-term OT to be implemented into the training programme through planned periods of overreaching (OR) [9,14]. During this period of training, there is typically an increase in daily or weekly training volume or relative training intensity, generally for a duration of~5-7 days [9,14,15]. ...
... In strength sports, it is common for short-term OT to be implemented into the training programme through planned periods of overreaching (OR) [9,14]. During this period of training, there is typically an increase in daily or weekly training volume or relative training intensity, generally for a duration of~5-7 days [9,14,15]. Moreover, consecutive training bouts or multiple training sessions are undertaken to induce a maximal training stimulus through concentrated loading [9,14,16]. ...
Background: The aim of this study was to characterise the performance, perceptual, and wellness responses to a barbell back squat overreaching training protocol. Methods: Eight trained male participants (age = 24.6 ± 2.8 years; relative to body mass back squat one repetition maximum (1-RM) = 1.9 ± 0.4; training experience = 7.0 ± 3.2 years) participated in a 5-day squat OR protocol (SqOR), followed by a 14-day taper. SqOR consisted of five sets of barbell back squats using 80% of daily adjusted 1-RM. A 40% velocity loss threshold was used to determine the set end point. For performance, isometric mid-thigh pull (IMTP) peak force (PF), and countermovement jump (CMJ) PF and jump height; for perceptual, perceived recovery scale (PRS); and for wellness, Hooper Wellness Index (HWI), were recorded at baseline, each day of SqOR, and at select intervals during the taper (POST 1 d, 2 d, 7 d, and 14 d). Follow-up back squat 1-RM testing was conducted at POST 7 d and POST 14 d to determine strength-performance changes relative to baseline. Results: Back squat 1-RM increased by 4.8% at POST 7 d and 5.2% at POST 14 d. IMTP PF increased by 10.3% at POST 7 d and 11.4% at POST 14 d relative to the baseline. CMJ PF and jump height decreased during SqOR but returned to baseline by POST 7 d. PRS and HWI worsened during SqOR, with the greatest impairment occurring on day 3 (PRS = −41.5%; HWI = 34.4%), and did not return to baseline until POST 14 d and POST 2 d, respectively. Conclusions: These findings demonstrate that a short-term period of planned OR improves muscular strength performance, but the duration of the taper influences when peak strength improvements are observed.
... The panel of coaches agreed that deloading could be integrated into the training programme through alterations in training volume, training intensity or exercise selection. This multifaceted approach to the design of deloading has also been observed in the available literature, where deloads have been implemented through a decrease in repetitions per set or sets per training session [20,21,[62][63][64][65], a reduction in absolute or relative training intensity [15,62,66], or through alterations in exercise selection and configuration [15,64]. Overall, the variable approach to deloading reported by the expert panel of this research suggests that there is no standardized way to design and integrate deloading into the strength and physique athlete's training programme. ...
... The panel of coaches agreed that deloading could be integrated into the training programme through alterations in training volume, training intensity or exercise selection. This multifaceted approach to the design of deloading has also been observed in the available literature, where deloads have been implemented through a decrease in repetitions per set or sets per training session [20,21,[62][63][64][65], a reduction in absolute or relative training intensity [15,62,66], or through alterations in exercise selection and configuration [15,64]. Overall, the variable approach to deloading reported by the expert panel of this research suggests that there is no standardized way to design and integrate deloading into the strength and physique athlete's training programme. ...
... Strength and physique training programmes are traditionally modeled on a predicted pattern of response to training stress, i.e., the stimulusfatigue-recovery-adaptation model [17,72]. Indeed, it is common within strength and physique sports training programmes to adopt a pre-planned approach whereby training is gradually progressed each week of the mesocycle until a deload is applied in the final week [20,64]. In this sense, regular (every 4-8 weeks) pre-planned deloading serves a precautionary purpose and is likely based on the assumption that phases of reduced training stress are required to allow physiological adaptation to occur [3,17]. ...
Background
Deloading is a ubiquitous yet under-researched strategy within strength and physique training. How deloading should be integrated into the training programme to elicit optimal training outcomes is unknown. To aid its potential integration, this study established consensus around design principles for integrating deloading in strength and physique training programmes using expert opinion and practical experience.
Methods
Expert strength and physique coaches were invited to an online Delphi consisting of 3 rounds. Thirty-four coaches completed the first round, 29 completed the second round, and 21 completed the third round of a Delphi questionnaire. In the first round, coaches answered 15 open-ended questions from four categories: 1: General Perceptions of Deloading; 2: Potential Applications of Deloading; 3: Designing and Implementing Deloading; and 4: Creating an Inclusive Deloading Training Environment. First-round responses were analyzed using reflexive thematic analysis, resulting in 138 statements organized into four domains. In the second and third rounds, coaches rated each statement using a four-point Likert scale, and collective agreement or disagreement was calculated.
Results
Stability of consensus was achieved across specific aspects of the four categories. Findings from the final round were used to develop the design principles, which reflect the consensus achieved.
Conclusions
This study develops consensus on design principles for integrating deloading into strength and physique sports training programmes. A consensus definition is proposed: “Deloading is a period of reduced training stress designed to mitigate physiological and psychological fatigue, promote recovery, and enhance preparedness for subsequent training.” These findings contribute novel knowledge that might advance the current understanding of deloading in strength and physique sports.
... Deloading also aims to mitigate the risk of physiological maladaptation and injury (19) and is considered an important "fatigue management tactic" that enhances the potential success of the overall programme (14). Deloading occurs sporadically throughout the overall training programme (24,25) and is likely to occur following periods of prolonged or challenging training, such as planned overreaching, or at the end of a training mesocycle (16,(25)(26)(27). The most frequently reported duration for a deload is one week (i.e., microcycle) but ranges from a singular training session to two weeks (14,28). ...
... Deloading also aims to mitigate the risk of physiological maladaptation and injury (19) and is considered an important "fatigue management tactic" that enhances the potential success of the overall programme (14). Deloading occurs sporadically throughout the overall training programme (24,25) and is likely to occur following periods of prolonged or challenging training, such as planned overreaching, or at the end of a training mesocycle (16,(25)(26)(27). The most frequently reported duration for a deload is one week (i.e., microcycle) but ranges from a singular training session to two weeks (14,28). ...
... Whilst the general concept of deloading seems to be well established, little is known about how the necessary reduction in training demand should be accomplished. According to the (albeit disparate) available literature, a reduction in training demand could be achieved by altering the number of weekly training sessions (29), movements/muscle groups trained (25,30), the number of weekly working sets per muscle group (18,22), repetitions performed within a set (31), percentage of onerepetition maximum (1-RM) (29,32), or proximity to muscular failure (30). However, it is currently unclear how these variables should be organised and manipulated for adequate recovery without inducing a loss of physiological adaptation and detraining effect. ...
Deloading refers to a purposeful reduction in training demand with the intention of enhancing preparedness for successive training cycles. Whilst deloading is a common training practice in strength and physique sports, little is known about how the necessary reduction in training demand should be accomplished. Therefore, the purpose of this research was to determine current deloading practices in competitive strength and physique sports. Eighteen strength and physique coaches from a range of sports (weightlifting, powerlifting, and bodybuilding) participated in semi-structured interviews to discuss their experiences of deloading. The mean duration of coaching experience at ≥ national standard was 10.9 (SD = 3.9) years. Qualitative content analysis identified Three categories: definitions, rationale, and application. Participants conceptualised deloading as a periodic, intentional cycle of reduced training demand designed to facilitate fatigue management, improve recovery, and assist in overall training progression and readiness. There was no single method of deloading; instead, a reduction in training volume (achieved through a reduction in repetitions per set and number of sets per training session) and intensity of effort (increased proximity to failure and/or reduction in relative load) were the most adapted training variables, along with alterations in exercise selection and configuration. Deloading was typically prescribed for a duration of 5 to 7 days and programmed every 4 to 6 weeks, although periodicity was highly variable. Additional findings highlight the underrepresentation of deloading in the published literature, including a lack of a clear operational definition.
... Deloading also aims to mitigate the risk of physiological maladaptation and injury (Cunanan et al., 2018) and is considered an important "fatigue management tactic" that enhances the potential success of the overall programme (Plisk & Stone, 2003). Deloading occurs sporadically throughout the overall training programme (Kirby et al., 2010;Pistilli et al., 2008), and is likely to occur following periods of prolonged or challenging training such as planned overreaching (Bazyler et al., 2017;Bell et al., 2022;Pistilli et al., 2008;Travis et al., 2020a). The most frequently reported duration for a deload is one week (i.e., microcycle), but ranges from a singular training session to two weeks (Hansen et al., 2020;Plisk & Stone, 2003). ...
... Deloading also aims to mitigate the risk of physiological maladaptation and injury (Cunanan et al., 2018) and is considered an important "fatigue management tactic" that enhances the potential success of the overall programme (Plisk & Stone, 2003). Deloading occurs sporadically throughout the overall training programme (Kirby et al., 2010;Pistilli et al., 2008), and is likely to occur following periods of prolonged or challenging training such as planned overreaching (Bazyler et al., 2017;Bell et al., 2022;Pistilli et al., 2008;Travis et al., 2020a). The most frequently reported duration for a deload is one week (i.e., microcycle), but ranges from a singular training session to two weeks (Hansen et al., 2020;Plisk & Stone, 2003). ...
... According to the (albeit disparate) available literature, a reduction in training demand could be achieved by altering the number of weekly training sessions (Bartolomei et al., 2014), movements/muscle groups trained (Pistilli et al., 2008;Schoenfeld et al., 2020), the number of weekly working sets per muscle group (Israetel et al., 2020;Vann et al., 2021), repetitions performed within a set (Redman et al., 2021), percentage of one-repetition maximum (1-RM) (Bartolomei et al., 2014;Winwood et al., 2015), or proximity to muscular failure (Schoenfeld et al., 2020). However, it is currently unclear how these variables should be organised and manipulated for adequate recovery without inducing a loss of physiological adaptation and detraining effect. ...
... To invoke the physiological adaptations necessary to achieve a meaningful standard of performance, the training process must provide an appropriate stimulus without training maladaptation (DeWeese et al., 2015a). In strength sports such as weightlifting, powerlifting, and maximal effort throws, short-term periods of increased training demand have been reported to improve characteristics that contribute to optimal performance, such as maximal strength, impulsiveness, and rate of force development (Pistilli et al., 2008;Zourdos et al., 2016;Bazyler et al., 2017Bazyler et al., , 2018Travis et al., 2020a). These short-term, concentrated "mini preparation" training cycles have been referred to as planned overreaching (POR), or simply "overreaching" in the literature (Pistilli et al., 2008;Meeusen et al., 2013;Stone et al., 2021). ...
... In strength sports such as weightlifting, powerlifting, and maximal effort throws, short-term periods of increased training demand have been reported to improve characteristics that contribute to optimal performance, such as maximal strength, impulsiveness, and rate of force development (Pistilli et al., 2008;Zourdos et al., 2016;Bazyler et al., 2017Bazyler et al., , 2018Travis et al., 2020a). These short-term, concentrated "mini preparation" training cycles have been referred to as planned overreaching (POR), or simply "overreaching" in the literature (Pistilli et al., 2008;Meeusen et al., 2013;Stone et al., 2021). POR is typically implemented into the athlete's training programme through a deliberate and often dramatic increase in training volume, facilitated via multiple daily training sessions and/or training intensity (Pistilli et al., 2008;Storey and Smith, 2012;Travis et al., 2020b). ...
... These short-term, concentrated "mini preparation" training cycles have been referred to as planned overreaching (POR), or simply "overreaching" in the literature (Pistilli et al., 2008;Meeusen et al., 2013;Stone et al., 2021). POR is typically implemented into the athlete's training programme through a deliberate and often dramatic increase in training volume, facilitated via multiple daily training sessions and/or training intensity (Pistilli et al., 2008;Storey and Smith, 2012;Travis et al., 2020b). Moreover, POR is often undertaken during competition and/or peaking phases of a training schedule for several days (7-14 days), separated by longer periods of normal training or tapering to reduce the risk of maladaptation (Pistilli et al., 2008;Travis et al., 2020b;Stone et al., 2021). ...
Functional overreaching (FOR) occurs when athletes experience improved athletic capabilities in the days and weeks following short-term periods of increased training demand. However, prolonged high training demand with insufficient recovery may also lead to non-functional overreaching (NFOR) or the overtraining syndrome (OTS). The aim of this research was to explore strength coaches' perceptions and experiences of planned overreaching (POR); short-term periods of increased training demand designed to improve athletic performance. Fourteen high-performance strength coaches (weightlifting; n = 5, powerlifting; n = 4, sprinting; n = 2, throws; n = 2, jumps; n = 1) participated in semistructured interviews. Reflexive thematic analysis identified 3 themes: creating enough challenge, training prescription, and questioning the risk to reward. POR was implemented for a 7 to 14 day training cycle and facilitated through increased daily/weekly training volume and/or training intensity. Participants implemented POR in the weeks (~5–8 weeks) preceding competition to allow sufficient time for performance restoration and improvement to occur. Short-term decreased performance capacity, both during and in the days to weeks following training, was an anticipated by-product of POR, and at times used as a benchmark to confirm that training demand was sufficiently challenging. Some participants chose not to implement POR due to a lack of knowledge, confidence, and/or perceived increased risk of athlete training maladaptation. Additionally, this research highlights the potential dichotomy between POR protocols used by strength coaches to enhance athletic performance and those used for the purpose of inducing training maladaptation for diagnostic identification.
... Short-term, intentional periods of increased training (multiple daily training sessions, increases in volume and intensity) have been used in weightlifting [5,6], powerlifting [7,8] and track and field sports [9] to induce a performance "supercompensation" or "rebound" effect, typically observed within approximately <10 (2)(3)(4)(5) weeks after the resumption of normal or reduced training. Importantly, this occurs after an initial relative reduction in performance [5]. ...
... Short-term, intentional periods of increased training (multiple daily training sessions, increases in volume and intensity) have been used in weightlifting [5,6], powerlifting [7,8] and track and field sports [9] to induce a performance "supercompensation" or "rebound" effect, typically observed within approximately <10 (2)(3)(4)(5) weeks after the resumption of normal or reduced training. Importantly, this occurs after an initial relative reduction in performance [5]. ...
... Short-term, intentional periods of increased training (multiple daily training sessions, increases in volume and intensity) have been used in weightlifting [5,6], powerlifting [7,8] and track and field sports [9] to induce a performance "supercompensation" or "rebound" effect, typically observed within approximately <10 (2)(3)(4)(5) weeks after the resumption of normal or reduced training. Importantly, this occurs after an initial relative reduction in performance [5]. This method has been referred to as functional overreaching (FOR) [10]. ...
Optimal physical performance is achieved through the careful manipulation of training and recovery. Short-term increases in training demand can induce functional overreaching (FOR) that can lead to improved physical capabilities, whereas nonfunctional overreaching (NFOR) or the overtraining syndrome (OTS) occur when high training-demand is applied for extensive periods with limited recovery. To date, little is known about the OTS in strength sports, particularly from the perspective of the strength sport coach. Fourteen high-performance strength sport coaches from a range of strength sports (weightlifting; n = 5, powerlifting; n = 4, sprinting; n = 2, throws; n = 2, jumps; n = 1) participated in semistructured interviews (mean duration 57; SD = 10 min) to discuss their experiences of the OTS. Reflexive thematic analysis resulted in the identification of four higher order themes: definitions, symptoms, recovery and experiences and observations. Additional subthemes were created to facilitate organisation and presentation of data, and to aid both cohesiveness of reporting and publicising of results. Participants provided varied and sometimes dichotomous perceptions of the OTS and proposed a multifactorial profile of diagnostic symptoms. Prevalence of OTS within strength sports was considered low, with the majority of participants not observing or experiencing long-term reductions in performance with their athletes.
... In strengthsports such as weightlifting, it is common for athletes and coaches to utilize periods of purposeful increased volume and/or intensity RT within a competition cycle to achieve FOR (Pistilli et al., 2008;Stone et al., 2006). This may also be the case in other RT populations such as bodybuilding and high-intensity conditioning (e.g., CrossFit) where athletes participate in repeated high volume/intensity RT sessions/blocks in order to achieve a supercompensation effect (Szewczyk et al., 2018). ...
... Several studies have assessed the effects of short-term, purposeful OR on performance outcomes in weightlifters, including weightlifting-specific testing Fry et al., 2000a;Häkkinen et al., 1987;Pistilli et al., 2008;Warren et al., 1992)/or general measures of performance. (Fry et al., 1994a;Haff et al., 2008;Häkkinen et al., 1989;Hartman et al., 2007; Suarez et al., 2019;Warren et al., 1992). ...
... Overall, changes in maximal force (MF), rate of force development (RFD) and relative peak power output (PPO) through maximal effort jumping Hartman et al., 2007;Warren et al., 1992) and isometric-and/or dynamic mid-thigh pull (IMTP/DMTP) testing (Haff et al., 2008;Suarez et al., 2019) are able to identify changes in training load and fatigue which may occur prior to performance decrement; however, no performance test can currently determine the onset of NFOR. Periods of increased RT volume have resulted in weightlifting-specific performance improvement in elite/non-elite-level weightlifters (Fry et al., 2000a;Häkkinen et al., 1989;Pistilli et al., 2008;Suarez et al., 2019) and throwers , suggesting that FOR can be achieved through manipulation of training and can be successfully monitored using performance measures. Some studies found that high-volume RT did not lead to changes in weightlifting-specific performance but did result in reduced maximal jump height during purposeful OR (Fry et al., 1993;Warren et al., 1992), suggesting that coaches could use some performance measures to guide successful programming and avoid NFOR. ...
To date, little is known about overreaching (OR) and the overtraining syndrome (OTS) in strength sports and resistance training (RT) populations. However, the available literature may elucidate the occurrence of both conditions in these populations. A scoping review was conducted. SPORTDiscus, Scopus and Web of Science were searched in a robust and systematic manner, with relevant articles analysed. 1170 records were retrieved during an initial search, with a total of 47 included in the review. Two broad themes were identified during data extraction: 1) overreaching in strength sports; 2) overreaching and overtraining syndrome in RT. Short-term periods of OR achieved with either high-volume or high-intensity RT can elicit functional OR (FOR) but there is also evidence that chronic high-volume and/or intensity RT can lead to non-functional overreaching (NFOR). There is minimal evidence to suggest that true OTS has occurred in strength sports or RT based on the studies entered during this review. More research is needed to develop robust guiding principles for practitioners. Additionally, due to the heterogeneous nature of the existing literature, future research would benefit from the development of practical tools to identify and diagnose the transition from FOR to NFOR, and subsequently OTS in strength athletes and RT populations.
Abbreviations
RT: Resistance training; OR: Overreaching; FOR: Functional overreaching; NFOR: Non-functional overreaching; OTS: Overtraining syndrome; WP: Weightlifting performance
... Simply, skeletal muscle and work capacity changes (especially in this review, type II muscle fibers and high-intensity exercise endurance) are important in a strength-endurance block whereas force production capability like maximal strength is critical in a basic strength block (87,152). In a functional overreach block, the volume load needs to be increased (109,110), which is later decreased with emphasis on power output in a speed-strength block (52,131). The fourth possible scenario would fit into a speed-strength block where AEL may augment power output (58,81) while AS may reduce fatigue (67,72). ...
... In the authors' opinion, a functional overreach block might be the most probable timing to prescribe AEL for high-volume BS and BP training using WR. In addition to volume load increases (20,100,(143)(144)(145) in relation to the last block, which is critical for a "taper" effect in the next block (109,110), using AEL in the exercises in this block could serve as a theoretical bridge between the previous and subsequent blocks. For example, maximal strength developed using IRR with a heavier load in a basic strength block could help athletes to better manage heavy eccentric overload without movement technique issues. ...
Chae, S, McDowell, KW, Baur, ML, Long, SA, Tufano, JJ, and Stone, MH. Accentuated eccentric loading and alternative set structures: A narrative review for potential synergies in resistance training. J Strength Cond Res 38(11): 1987–2000, 2024—As athletes become adapted to training over time, it becomes more difficult to develop their strength and power. In a conventional resistance training strategy, volume or load may be increased to provide novel stimuli to break through a plateau. However, physiological stress markers increase with increased volume or load, which is an innate shortcoming. In that case, practitioners strive to develop unconventional strategies that could increase training stimuli while adjusting fatigue. Two programming tactics, accentuated eccentric loading (AEL) using eccentric overload and alternative set structures (AS) using intraset rests, have been reported to increase training stimuli and alleviate fatigue, respectively. Importantly, when merging AEL and AS in various contexts, the 2 benefits could be accomplished together. Because AEL and AS cause different outcomes, it is important to deal with when and how they may be integrated into periodization. Moreover, prescribing eccentric overload and intraset rests requires logistical considerations that need to be addressed. This review discusses the scientific and practical aspects of AEL and AS to further optimize strength and power adaptations. This review discusses (a) scientific evidence as to which tactic is effective for a certain block, (b) potential practical applications, and (c) related discussions and future research directions.
... Systematic variations in exercise training intensity and volume, or training load, are hallmarks of training programs prescribed to improve competitive athletic performance. In competitive weightlifting, characteristic variations in training load include periodic, short-term (1-3 week) increases or "overload" and subsequent decreases or "recovery" within phases of a longer-term training program (Gonzalez-Badillo et al., 2006;Haff et al., 2008;Pistilli et al., 2008). The intention of these periods of intensified (INT) and reduced (RED) training is improved performance during a subsequent competitive phase. ...
... Their mean best competitive performance levels were, for snatch and clean and jerk, 68.2 ± 7.3% and 72.5 ± 9.6% of the respective world records at the onset of the study. Importantly, the intensity and volume of the weightlifting training performed during INT and RED matched that prescribed by coaches with the intention of improving performance during the subsequent competitive period within the annual training program (Häkkinen et al., 1987;Fry et al., 2000;Pistilli et al., 2008). The results of this study thus reflect the specific nature, requirements and consequences of competitive weightlifting training. ...
We sought to identify and evaluate the tolerance to, and consequences of, short-term variations in training load in competitive weightlifters. Seven international-level lifters performed 1 week of initial training followed by 2 weeks of intensified (INT: +100%, 36.5 ± 11.3 × 103 kg/week) and 1 week of subsequently reduced (RED: −25%) training within their annual program. After INT, but not RED, 90 min of weightlifting increased mRNA levels of chemokine (C-C motif) ligand 4 (CCL4), chemokine (C-X-C motif) receptor 4 (CXCR4) and cellular stress-associated DNA-damage-inducible transcript 4 (DDIT4) in peripheral blood mononuclear cells by 40–240%. Resting- and weightlifting-induced changes in plasma protein carbonyls, indicative of oxidative stress, but not pro-inflammatory CCL4 concentrations differed between INT and RED. Symptoms of stress (Daily Analysis of Life Demands of Athletes questionnaire) were reported as worse than normal more frequently during INT and RED than initial training. Global (negative) mood state increased during INT and declined during RED. Maximal snatch (−4.3 ± 3.7%) and vertical jump (−7.2 ± 6.5%), but not clean and jerk, were reduced after INT and restored after RED. Chemokine signaling may thus be part of the stress response to intense weightlifting and short-term reductions in training load support recovery from periodic INT training in weightlifters.
... Broad descriptions of variations in weightlifting training variables have been offered in the literature. [21,2324252628,41] More specific details are rarely outlined. Due to the success of many Eastern European teams, in particular the former Soviet Union and Bulgaria, a number of the world's training programmes are variations of the generalized training models established by these nations. ...
... th the training programmes of the former Soviet Union. However , fluctuations in training volume are applied. The training follows a repeated pattern of 2–3 weeks of increased loading followed by 1 week of reduced loading. This cyclic pattern of 'overload' and 'recovery' is believed to contribute to subsequent long-term improvements in performance. [41,47] Although the competitive performances of weightlifters continue to improve, as evident by increases in national and world records, further research needs to be directed towards several aspects of weightlifting programme design. These aspects include (i) effective coaching strategies for novice weightlifters; (ii) the influence of exe ...
Weightlifting is a dynamic strength and power sport in which two, multijoint, whole-body lifts are performed in competition; the snatch and clean and jerk. During the performance of these lifts, weightlifters have achieved some of the highest absolute and relative peak power outputs reported in the literature. The training structure of competitive weightlifters is characterized by the frequent use of high-intensity resistance exercise movements. Varied coaching and training philosophies currently exist around the world and further research is required to substantiate the best type of training programme for male and female weightlifters of various age groups. As competitive weightlifting is contested over eight male and seven female body weight categories, the anthropometric characteristics of the athletes widely ranges. The body compositions of weightlifters are similar to that of athletes of comparable body mass in other strength and power sports. However, the shorter height and limb lengths of weightlifters provide mechanical advantages when lifting heavy loads by reducing the mechanical torque and the vertical distance that the barbell must be displaced. Furthermore, the shorter body dimensions coincide with a greater mean skeletal muscle cross-sectional area that is advantageous to weightlifting performance. Weightlifting training induces a high metabolic cost. Although dietary records demonstrate that weightlifters typically meet their required daily energy intake, weightlifters have been shown to over consume protein and fat at the expense of adequate carbohydrate. The resulting macronutrient imbalance may not yield optimal performance gains. Cross-sectional data suggest that weightlifting training induces type IIX to IIA fibre-type transformation. Furthermore, weightlifters exhibit hypertrophy of type II fibres that is advantageous to weightlifting performance and maximal force production. As such, the isometric peak force and contractile rate of force development of weightlifters is ~15–20% and ~13–16% greater, respectively, than in other strength and power athletes. In addition, weightlifting training has been shown to reduce the typical sex-related difference in the expression of neuromuscular strength and power. However, this apparent sex-related difference appears to be augmented with increasing adult age demonstrating that women undergo a greater age-related decline in muscle shortening velocity and peak power when compared with men. Weightlifting training and competition has been shown to induce significant structural and functional adaptations of the cardiovascular system. The collective evidence shows that these adaptations are physiological as opposed to pathological. Finally, the acute exercise-induced testosterone, cortisol and growth hormone responses of weightlifters have similarities to that of following conventional strength and hypertrophy protocols involving large muscle mass exercises. The routine assessment of the basal testosterone: cortisol ratio may be beneficial when attempting to quantify the adaptive responses to weightlifting training. As competitive weightlifting is becoming increasingly popular around the world, further research addressing the physiological responses and adaptations of female weightlifters and younger (i.e. ≤17 years of age) and older (i.e. ≥35 years of age) weightlifters of both sexes is required.
... Broad descriptions of variations in weightlifting training variables have been offered in the literature. [21,2324252628,41] More specific details are rarely outlined. Due to the success of many Eastern European teams, in particular the former Soviet Union and Bulgaria, a number of the world's training programmes are variations of the generalized training models established by these nations. ...
... th the training programmes of the former Soviet Union. However , fluctuations in training volume are applied. The training follows a repeated pattern of 2–3 weeks of increased loading followed by 1 week of reduced loading. This cyclic pattern of 'overload' and 'recovery' is believed to contribute to subsequent long-term improvements in performance. [41,47] Although the competitive performances of weightlifters continue to improve, as evident by increases in national and world records, further research needs to be directed towards several aspects of weightlifting programme design. These aspects include (i) effective coaching strategies for novice weightlifters; (ii) the influence of exe ...
Weightlifting is a dynamic strength and power sport in which two, multijoint, whole-body lifts are performed in competition; the snatch and clean and jerk. During the performance of these lifts, weightlifters have achieved some of the highest absolute and relative peak power outputs reported in the literature. The training structure of competitive weightlifters is characterized by the frequent use of high-intensity resistance exercise movements. Varied coaching and training philosophies currently exist around the world and further research is required to substantiate the best type of training programme for male and female weightlifters of various age groups. As competitive weightlifting is contested over eight male and seven female body weight categories, the anthropometric characteristics of the athletes widely ranges. The body compositions of weightlifters are similar to that of athletes of comparable body mass in other strength and power sports. However, the shorter height and limb lengths of weightlifters provide mechanical advantages when lifting heavy loads by reducing the mechanical torque and the vertical distance that the barbell must be displaced. Furthermore, the shorter body dimensions coincide with a greater mean skeletal muscle cross-sectional area that is advantageous to weightlifting performance. Weightlifting training induces a high metabolic cost. Although dietary records demonstrate that weightlifters typically meet their required daily energy intake, weightlifters have been shown to over consume protein and fat at the expense of adequate carbohydrate. The resulting macronutrient imbalance may not yield optimal performance gains. Cross-sectional data suggest that weightlifting training induces type IIX to IIA fibre-type transformation. Furthermore, weightlifters exhibit hypertrophy of type II fibres that is advantageous to weightlifting performance and maximal force production. As such, the isometric peak force and contractile rate of force development of weightlifters is ~15-20% and ~13-16% greater, respectively, than in other strength and power athletes. In addition, weightlifting training has been shown to reduce the typical sex-related difference in the expression of neuromuscular strength and power. However, this apparent sex-related difference appears to be augmented with increasing adult age demonstrating that women undergo a greater age-related decline in muscle shortening velocity and peak power when compared with men. Weightlifting training and competition has been shown to induce significant structural and functional adaptations of the cardiovascular system. The collective evidence shows that these adaptations are physiological as opposed to pathological. Finally, the acute exercise-induced testosterone, cortisol and growth hormone responses of weightlifters have similarities to that of following conventional strength and hypertrophy protocols involving large muscle mass exercises. The routine assessment of the basal testosterone : cortisol ratio may be beneficial when attempting to quantify the adaptive responses to weightlifting training. As competitive weightlifting is becoming increasingly popular around the world, further research addressing the physiological responses and adaptations of female weightlifters and younger (i.e. ≤17 years of age) and older (i.e. ≥35 years of age) weightlifters of both sexes is required.
... However, from a practical perspective, the derived variable importance of predictors in the clean and jerk penLR (1SE) model seems again to be more realistic than in the OLR solution. This perception is strengthened by the fact that, during the weightlifting training process (based on training volume guidelines), the clean pull is treated equally important as the squat for developing the clean and jerk performance (19,23). By visual inspection of the variable importance of the penLR (1SE) models, it became clear that the specific strength abilities (i.e., pulls) are more relevant to predict the 1RM snatch, whereas general strength abilities (i.e., squats) are more relevant to predict the 1RM clean and jerk. ...
This study aimed to build a valid model to predict maximal weightlifting competition performance using ordinary least squares linear regression (OLR) and penalized (Ridge) linear regression (penLR) in 29 elite male weightlifters. One repetition maximum (1RM) or 3RM test results of assistant exercises were used as predictors. Maximal performance data of competition and assistant exercises were collected during a macrocycle in preparation for a competition. One repetition maximum snatch pull, 3RM back squat, 1RM overhead press, and body mass were used to predict the 1RM snatch; and 1RM clean pull, 3RM front squat, 1RM overhead press, and body mass were used to predict the 1RM clean and jerk. Model validation was performed using cross-validation (CV) and external validation (EV; random unknown dataset) for the coefficient of determination and root mean square error (RMSE). Results revealed that penLR models present more plausible output in the relative importance of highly correlated predictors. Of note, the 1RM snatch pull is the most relevant predictor for the 1RM snatch, whereas the 1RM clean pull and 3RM front squat are the most relevant predictors for the 1RM clean and jerk. Validation-based absolute predictive error (RMSE) ranged between 3-9 kg for the 1RM snatch and 3-7 kg for the 1RM clean and jerk, depending on the model (OLR vs. penLR) and validation procedure (CV vs. EV). In conclusion, penLR models should be used over OLR models to analyze highly correlated predictors because of more plausible model coefficients and smaller predictive errors.
... While 1RMs for back squat (step: 8% vs. expo: 10% ) and bench press (step: 10% vs. expo: 9% ) improved similarly in both groups, 1RM deadlift performance favored the 3week exponential taper (8% ) compared to the step taper group (1% ). Prior exposures to intensified training, such as overreaching microcycles, seem to reduce the likelihood of performance decrements in experienced athletes possibly due to a repeated bout effect (Stone and Fry, 1998;Pistilli et al., 2008). Nonetheless, it is possible the 1-week step taper did not provide sufficient recovery time for some athletes following the planned overreach week, particularly for deadlift. ...
Before major athletic events, a taper is often prescribed to facilitate recovery and enhance performance. However, it is unknown which taper model is most effective for peaking maximal strength and positively augmenting skeletal muscle. Thus, the purpose of this study was to compare performance outcomes and skeletal muscle adaptations following a step vs. an exponential taper in strength athletes. Sixteen powerlifters (24.0 ± 4.0 years, 174.4 ± 8.2 cm, 89.8 ± 21.4 kg) participated in a 6-week training program aimed at peaking maximal strength on back squat [initial 1-repetition-maximum (1RM): 174.7 ± 33.4 kg], bench press (118.5 ± 29.9 kg), and deadlift (189.9 ± 41.2 kg). Powerlifters were matched based on relative maximal strength, and randomly assigned to either (a) 1-week overreach and 1-week step taper or (b) 1-week overreach and 3-week exponential taper. Athletes were tested pre- and post-training on measures of body composition, jumping performance, isometric squat, and 1RM. Whole muscle size was assessed at the proximal, middle, and distal vastus lateralis using ultrasonography and microbiopsies at the middle vastus lateralis site. Muscle samples (n = 15) were analyzed for fiber size, fiber type [myosin-heavy chain (MHC)-I, -IIA, -IIX, hybrid-I/IIA] using whole muscle immunohistochemistry and single fiber dot blots, gene expression, and microRNA abundance. There were significant main time effects for 1RM squat (p < 0.001), bench press (p < 0.001), and deadlift, (p = 0.024), powerlifting total (p < 0.001), Wilks Score (p < 0.001), squat jump peak-power scaled to body mass (p = 0.001), body mass (p = 0.005), fat mass (p = 0.002), and fat mass index (p = 0.002). There were significant main time effects for medial whole muscle cross-sectional area (mCSA) (p = 0.006) and averaged sites (p < 0.001). There was also a significant interaction for MHC-IIA fiber cross-sectional area (fCSA) (p = 0.014) with post hoc comparisons revealing increases following the step-taper only (p = 0.002). There were significant main time effects for single-fiber MHC-I% (p = 0.015) and MHC-IIA% (p = 0.033), as well as for MyoD (p = 0.002), MyoG (p = 0.037), and miR-499a (p = 0.033). Overall, increases in whole mCSA, fCSA, MHC-IIA fCSA, and MHC transitions appeared to favor the step taper group. An overreach followed by a step taper appears to produce a myocellular environment that enhances skeletal muscle adaptations, whereas an exponential taper may favor neuromuscular performance.
... This approach is of interest because it can be used to monitor the snatch performance, particularly during the first weeks of the preparation period in weightlifting. In fact, at the beginning of a macrocycle, training is characterized by high-volume, lowintensity exercises and a reduced amount of technical repetitions (31). Therefore, during the early stages of a macrocycle (i.e., the overload phase), weightlifters are not well prepared to lift high barbell loads. ...
This study examined the concurrent validity and within-session reliability of parameters describing the force-velocity relationship (FvR) such as maximal force, velocity, power, and the theoretical one repetition maximum snatch performance (snatchth) during the snatch pull. The FvR was assessed using the multiple-load (FvRm) approach and the 2-load (FvR2) approach. Eight male elite weightlifters from the German national team executed the snatch pull in 2 separate experiments. For the concurrent validity assessment (experiment one), during the snatch pull, 7 loads from 70 to 100% were lifted to compute the FvRm, and 2 loads (70 and 100%) were lifted to compute the FvR2. For the reliability assessment (experiment 2), a test-retest protocol for the FvR2 was conducted. Input FvR parameters were determined from video-based barbell tracking. Results indicated no differences (all p > 0.05; all d ≤ 0.07) and extremely large correlations (all r ≥ 0.91) between the FvRm and FvR2 parameters. The within-session reliability of FvR2 parameters was excellent (all intraclass correlation coefficient ≥0.97; SEM% ≤1.23%). The percentage smallest real difference (SRD95%) of FvR2 parameters ranged between 1.89 and 3.39%. In summary, using the snatch pull to model FvR2 parameters is a valid and reliable approach that can easily be integrated into elite weightlifters' daily training routines.
... As a positive result of training, the load-velocity relationship should be shifted so that the "threshold velocity" is reached at a higher load. For this purpose, training of elite weightlifters consists of many exercises (e.g., snatch pulls, hang pulls, power snatch) and loading conditions to enhance the force output during the acceleration phase [15][16][17][18]. Unfortunately, the selection of exercise and loading condition for training the acceleration phase often depends on the coaches' opinion rather than data from performance assessment. ...
The load-depended loss of vertical barbell velocity at the end of the acceleration phase limits the maximum weight that can be lifted. Thus, the purpose of this study was to analyze how increased barbell loads affect the vertical barbell velocity in the sub-phases of the acceleration phase during the snatch. It was hypothesized that the load-dependent velocity loss at the end of the acceleration phase is primarily associated with a velocity loss during the 1st pull. For this purpose, 14 male elite weightlifters lifted seven load-stages from 70–100% of their personal best in the snatch. The load–velocity relationship was calculated using linear regression analysis to determine the velocity loss at 1st pull, transition, and 2nd pull. A group mean data contrast analysis revealed the highest load-dependent velocity loss for the 1st pull (t = 1.85, p = 0.044, g = 0.49 [−0.05, 1.04]) which confirmed our study hypothesis. In contrast to the group mean data, the individual athlete showed a unique response to increased loads during the acceleration sub-phases of the snatch. With the proposed method, individualized training recommendations on exercise selection and loading schemes can be derived to specifically improve the sub-phases of the snatch acceleration phase. Furthermore, the results highlight the importance of single-subject assessment when working with elite athletes in Olympic weightlifting.
... Pritchard et al. [47] attempted to reduce both groups' training by 70% with the primary aim of manipulating intensity by 5% and −10%. However, larger volume reductions may be needed and necessary after a planned overreach (i.e., a mild increase in the overall training stimuli to elicit a performance improvement [48]) prior to a short taper (7 days). For example, over a 3-week peaking protocol implemented by Williams [42], volume was reduced by 32% relative to normal training from week 1 and 1RM bench press performance improved by 4%. ...
Prior to major competitions, athletes often use a peaking protocol such as tapering or training cessation to improve performance. The majority of the current literature has focused on endurance-based sports such as swimming, cycling, and running to better understand how and when to taper or use training cessation to achieve the desired performance outcome. However, evidence regarding peaking protocols for strength and power athletes is lacking. Current limitations for peaking maximal strength is that many studies do not provide sufficient details for practitioners to use. Thus, when working with athletes such as powerlifters, weightlifters, throwers, and strongman competitors, practitioners must use trial and error to determine the best means for peaking rather than using an evidence-based protocol. More specifically, determining how to peak maximal strength using data derived from strength and power athletes has not been established. While powerlifting training (i.e., back squat, bench press, deadlift) is used by strength and power athletes up until the final days prior to a competition, understanding how to peak maximal strength relative to powerlifting performance is still unclear. Thus, the purpose of this study was to review the literature on tapering and training cessation practices relative to peaking powerlifting performance.
... As a positive result of training, the load-velocity relationship should be shifted so that the "threshold velocity" is reached at a higher load. For this purpose, training of elite weightlifters consists of many exercises (e.g., snatch pulls, hang pulls, power snatch) and loading conditions to enhance the force output during the acceleration phase [15][16][17][18]. Unfortunately, the selection of exercise and loading condition for training the acceleration phase often depends on the coaches' opinion rather than data from performance assessment. ...
The load-depended loss of vertical barbell velocity at the end of the acceleration phase limits the maximum weight that can be lifted. Thus, the purpose of this study was to analyze how increased barbell loads affect the vertical barbell velocity in the sub-phases of the acceleration phase during the snatch. It was hypothesized that the load-dependent velocity loss at the end of the acceleration phase is primarily associated with a velocity loss during the 1st pull. For this purpose, 14 male elite weightlifters lifted seven load-stages from 70–100% of their personal best in the snatch. The load–velocity relationship was calculated using linear regression analysis to determine the velocity loss at 1st pull, transition, and 2nd pull. A group mean data contrast analysis revealed the highest load-dependent velocity loss for the 1st pull (t = 1.85, p = 0.044, g = 0.49 [−0.05, 1.04]) which confirmed our study hypothesis. In contrast to the group mean data, the individual athlete showed a unique response to increased loads during the acceleration sub-phases of the snatch. With the proposed method, individualized training recommendations on exercise selection and loading schemes can be derived to specifically improve the sub-phases of the snatch acceleration phase. Furthermore, the results highlight the importance of single-subject assessment when working with elite athletes in Olympic weightlifting.
... A properly structured training program aims at expressing peak preparedness (i.e., peaking) and attaining the highest level of performance at a major competition. Although planned overreaching before a taper is common practice for weightlifters (2,10,13,38,42), an optimal tapering model for individual strength-power athletes has not been established. As a result, sport scientists and coaches often use nuanced tapering approaches (34,47) with step and exponential tapers being the most common among weightlifters (42). ...
Travis, SK, Mizuguchi, S, Stone, MH, Sands, WA, and Bazyler, CD. Preparing for a national weightlifting championship: A case series. J Strength Cond Res xx(x): 000-000, 2019 - This study aimed to characterize psychological, physiological, and performance changes of a high-level female (24.5 years; 53.8 6 0.3 kg; 155.4 cm) and male (25.8 years; 92.7 6 1.2 kg; 189 cm) weightlifter over 28 weeks while preparing for a national championship. Body mass, hydration, psychological inventories, serum biomarkers, vastus lateralis muscle cross-sectional area (CSA), and squat jump (SJ) performance were assessed weekly beginning 11 weeks from the competition date. Weightlifting performance goals were met for the female athlete (actual total 5 159 kg) but not for the male athlete (actual total 5 292 kg). Reductions in vastus lateralis CSA possibly took place the week leading into competition for both athletes. Both athletes reported positive recovery-stress states on the day of competition relative to baseline values. Fluctuations between steroid hormone concentrations and inflammatory markers were unpredictable and inconsistent for both athletes throughout the training program. Unloaded SJ height and rate of force development were the highest on competition day for both athletes. Based on these findings, it is possible for high-level male and female weightlifters to achieve and maintain peak preparedness 3-4 days before competition following a 1-week overreach and 3-week exponential taper, where training volume-load is reduced by half and intensity maintained or slightly increased relative to pretaper values. Furthermore, the short recovery and stress scale and SJ testing seem to be useful tools for sport scientists and coaches when monitoring high-level weightlifters preparing for competition.
... A properly structured training program aims at expressing peak preparedness (i.e., peaking) and attaining the highest level of performance at a major competition. Although planned overreaching before a taper is common practice for weightlifters (2,10,13,38,42), an optimal tapering model for individual strength-power athletes has not been established. As a result, sport scientists and coaches often use nuanced tapering approaches (34,47) with step and exponential tapers being the most common among weightlifters (42). ...
... After the substantial increase in volume or intensity, commonly lasting one week, the training stimuli is reduced. Upon return to normal levels of training an increase in performance can be expected (Pistilli, Kaminsky, Totten, & Miller, 2008). A further reduction in training below normal training levels (exponential taper) may produce even greater endeavor. ...
The purpose of this study was to observe changes in sprint velocity, ground contact time, and peak force demonstrated by a competitive sprinter following an integrated approach to speed development and strength training. As part of an ongoing monitoring procedure the participant completed 20m sprint testing through an optical measurement system and isometric-strength testing before and after each phase of training. Sprint velocity, ground contact time and peak force were analysed using Tau-U, smallest worthwhile and percent change statistics. Results indicate sprinting velocity statistically improved while changes in peak force were practically significant and ground contact time remained trivial throughout the investigation. Results lead investigators to suggest the implementation of a periodized approach merging technical skill and the development of physical abilities. The integrated approach provided a transfer of training effect and may have been the primary source of sprint enrichment.
... Analyzing the training outcomes by both TSP and OPL, it seems plausible to challenge the assertion that the accumulation phase found in traditional periodization is able to elicit the transference of maximum strength capacity to the ability to produce force at higher velocities. Actually, the inferior adaptations provided by the traditional periodization regimen brings into question the effectiveness of the speculative "delayed training effects" [37,50] in boosting neuromuscular responses in soccer players with previous experience in strength training. In effect, the greater gains in muscle power reported by OPL suggest that the accumulation phase performed by TSP could have potentially reduced the increases in MPP and MPP40, possibly due to specific velocityrelated neuromuscular adaptations [21,29]. ...
It is unknown whether traditional periodization of strength-power training involving accumulation, transformation and realization blocks is superior to other simpler and more practical training schemes. Thus, the purpose of this study was to investigate changes in strength/power/speed characteristics of elite soccer players in response to either classic strength-power periodization (TSP) or optimum power load (OPL). Twenty-three professional soccer players were randomly assigned to TSP or OPL for 6 weeks in-season regular training (3 times/week). TSP involved half squats or jump squats, depending on the respective training block, while OPL involved only jump squats at the optimum power load. Results revealed that both groups presented similar significant (P< 0.05) improvements in squat one repetition maximum, squat and countermovement jump heights and change of direction speed. In addition, although both groups reported significant increases in sprinting speed (P< 0.05); delta change scores demonstrated a superior effect of OPL to improve 10- and 20-m speed. Similarly, OPL presented greater delta change in mean propulsive power in the jump squat. Therefore, training continuously at the optimum power zone resulted in superior performance improvements than training under classic strength-power periodization.
Sandau, I and Granacher, U. Long-term monitoring of training load, force-velocity profile, and performance in elite weightlifters: a case series with two male Olympic athletes. J Strength Cond Res XX(X): 000-000, 2022-The aim of this case series approach was to analyze weekly changes in force-velocity relationship (FvR) parameters (v ̅ 0 , F ̅ 0 , P ̅ max) and theoretical snatch performance (snatch th) assessed through a specific snatch pull test in preparation of the European and World Championships in 2 male elite weightlifters. A second aim was to examine associations of training load (volume, volume load, average load), barbell FvR-parameters, and snatch th over a period of 2 macrocycles in preparation of the same competitions. FvR-parameters, snatch th , training load data, and body mass were assessed weekly over 40 weeks. Using the smallest real difference approach, significant (p # 0.05) decreases in v ̅ 0 and increases in F ̅ 0 , P ̅ max , and snatch th were found within macrocycles. However, the large significant loss in body mass (11%) in athlete 1 during macrocycle 2 represents most likely a main factor for diminished P ̅ max , and snatch th in macrocycle 2. Based on cross-correlation analyses, barbell FvR-parameters and snatch th were significantly (p # 0.05) associated with maximal strength, muscle power, and speed training load variables. Moderate correlations (0.31-0.47) were found between training load and P ̅ max and snatch th in athlete 2. It can be concluded that the applied training loads elicits improvements in P ̅ max and snatch th because the athlete approached the main competitions. However, because of the large loss in body mass, the relations between training load and barbell FvR-parameters and snatch th were less clear in athlete 1. It seems that a loss in body mass as a result of a change in bodyweight category mitigates P ̅ max development during the macrocycle and hindered to reach peak snatch th at the main competitions.
The purpose of this brief review is to provide some understanding of developmental processes related with “periodization” and to provide a summary point of view to important contributions in these processes. For this purpose some understanding of the historical events and issues surrounding periodization were provided. Contrary to “Matveyev’s periodization” or “classic periodization” instead of long preparation short competition/match period, which is still valid for some sports, team and acyclic sports and many sports are enjoying more diverse and longer competition and much shorter preparation period. Verkhoshansky accuses Matveyev for accepting “pedagogical adaptation” instead of “biological adaptation” and accepts the “block training” as different training process and tries to compare Matveyev’s “parallel training load” with “block periodization”. Verkhoshansky tries to differentiate between the two training instead of accepting the two supplementing each other. Due to increasing number of competition and longer competition period, the athlete/coach had to strategically choose between the competitions both in individual and team sports. Borg’s 20 scale rating was modified to 10 scale rating trying to create some solutions to some problems encountered in periodization.
Recent reviews have attempted to refute the efficacy of applying Selye’s general adaptation syndrome (GAS) as a conceptual framework for the training process. Furthermore, the criticisms involved are regularly used as the basis for arguments against the periodization of training. However, these perspectives fail to consider the entirety of Selye’s work, the evolution of his model, and the broad applications he proposed. While it is reasonable to critically evaluate any paradigm, critics of the GAS have yet to dismantle the link between stress and adaptation. Disturbance to the state of an organism is the driving force for biological adaptation, which is the central thesis of the GAS model and the primary basis for its application to the athlete’s training process. Despite its imprecisions, the GAS has proven to be an instructive framework for understanding the mechanistic process of providing a training stimulus to induce specific adaptations that result in functional enhancements. Pioneers of modern periodization have used the GAS as a framework for the management of stress and fatigue to direct adaptation during sports training. Updates to the periodization concept have retained its founding constructs while explicitly calling for scientifically based, evidence-driven practice suited to the individual. Thus, the purpose of this review is to provide greater clarity on how the GAS serves as an appropriate mechanistic model to conceptualize the periodization of training.
Training for Strength Explosive Force Production Rate of Force Development Training to Maximize RFD Short Response Training - Reactivity Training Long Response Training Isometric Training Intensity Timing Adaptation Potential Training Parameters Rate of Adaptation Detraining Specificity Injury Prevention Integrating Strength and Conditioning into a Rehabilitation Programme References
Introduction: As athletes train for competition, volume load and training intensity are specifically manipulated in an attempt to elicit gains in performance. The Theory of Periodization states that the planned manipulation of training variables over time can "peak" an athlete for competition while minimizing fatigue and preventing accommodation to training and/or overtraining. Overtraining can be defined as any increase in volume load and/or training intensity in which adaptation does not occur and results in long-term performance decrements. A milder form of overtraining, known as overreaching, can occur on a short-term basis in which athletes can easily recover over the course of a few days of reduced training. Daily manipulation of training variables can elicit changes either toward or away from a state of overtraining. If training and recovery periods have been planned correctly, a delayed increase in performance can occur upon the resumption of normal training. This delayed training effect should occur within approximately 2-5 weeks following the resumption of normal training. Purpose: To determine the effects of a short-term planned period of overreaching on weightlifting performance and compare the training variables (volume load, total sets, total repetitions) performed during the overreaching stimulus and the taper week immediately following the stimulus to normal training. Methods: Members of a weightlifting team participated in a week-long training camp, in which volume load was double that which the athletes typically experience during normal training. At the completion of the training camp, athletes took part in a weightlifting competition. The results of the competition were compared to the athletes' self-reported best snatch and clean-and-jerk using a paired t-test, to determine the effects on weightlifting performance. Results: Seven members of the weightlifting team were used in final analyses (age: 21y; height: 173.8cm; weight: 88.5kg; bodyfat: 15.2%; lean body mass: 74.7kg; systolic BP: 130.9mmHg; diastolic BP: 71.4mmHg; resting heart rate: 76.6bpm; weightlifting experience: 3.1y). Snatch performance following the overreaching stimulus was not significantly altered (Pre-camp = 103.9kg; Post-camp=99.6kg; -4.1%; p=0.27). A trend was noted in the clean-and-jerk following the overreaching stimulus, such that performance was reduced 5.25% (Pre-camp: 135kg; Post-camp=127.9kg; -5.25%; p=0.08). Training variables were also reduced 50%-80% during the taper week immediately following the week of overreaching. Discussion: The results of this study indicate that weightlifting performance during a competition is not affected immediately following an overreaching stimulus. This work supports previous studies in which performance of a weightlifting-specific test battery in a group of junior weightlifters was not significantly affected by an overreaching stimulus. However, this study extends previous studies on the effects of short-term overreaching by analyzing the effects of the stimulus during an actual weightlifting competition.
Exercise has the potential to improve the fitness level of an individual if he or she is able to optimally recover from the training stress. If unable to recover fully, the individual runs the risk of developing overtraining syndrome (OTS). Overtraining syndrome is a complex occurrence in the body, which can result from several training and non-training factors. Fortunately, there are several ways to avoid the development and detrimental effects of OTS. This article will discuss the causes, consequences, and methods for prevention for OTS.
Elite and nonelite junior weightlifters (nonelite: n = 14, X +/- SE, age = 17.2 +/- 0.4 years; elite: n = 8, age = 18.4 +/- 0.4 years) performed identical training programs for 4 weeks. Pre-and postexercise serum samples were collected before and after 1 week of high-volume training and after 3 weeks of normal-volume training. The percent change (%D) in preexercise testosterone/cortisol exhibited different correlations (p <0.05), with %D weightlifting performance for each training phase and each group (high volume nonelite: r =-0.70; high volume elite: r = 0.00; normal volume nonelite: r = 0.51; normal volume elite: r = 0.92). Correlations for %D testosterone or cortisol and weightlifting performance exhibited no discernible pattern. These data indicate that preexercise testosterone/cortisol of these weightlifters reflect the short-term training volumes and is correlated to changes in competitive weightlifting performances. Furthermore, based on hormonal profiles and weightlifting performances, elite weightlifters appeared to better tolerate high-volume training than nonelite weightlifters.
(C) 2000 National Strength and Conditioning Association
High-level human performance requires years of diligent training. Coaches and athletes should not leave performance adaptations to chance. Proper planning and organization of training results in the desired performance outcomes, and empirical and scientific evidence is in support of modeling training after the fitness-fatigue theory. From the design of the yearly training structure to each individual training session, an athlete's training plan should account for fitness and fatigue after-effects in an effort to maximize the effects of training.
summary: The concepts of periodization 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 load, training intensity, and exercise selection. The following training program is one example of how these concepts can be manipulated and applied to the sport of weightlifting.
(C) 2004 National Strength and Conditioning Association
The effects of short-term overwork on performance measures, blood lactate, and plasma ammonia concentrations were examined in 28 elite junior weightlifters who participated in a 2 wk high volume resistance training camp. Performance testing (maximum effort vertical jump test and snatch lift) and blood chemistry analyses (ammonia and lactate) were conducted before (T1) and after (T2) 7 d of high volume training (2-3 workouts/d). Blood samples were collected from an antecubital vein at rest, preexercise, 5 min postexercise, and 15 min postexercise at T1 and T2. Results indicated a significant decrease from T1 to T2 in the maximum effort vertical jump test while the snatch lift test yielded no difference across time. Blood lactate and ammonia concentrations were significantly lower at 5 min postexercise at T2 while resting ammonia concentrations were significantly elevated at T2 compared to corresponding measures at T1. These data suggest possible early symptoms of overwork at T2 (decrease in performance of the maximum effort vertical jump test and the elevated resting ammonia concentrations); however, lower 5 min postexercise concentrations of lactate and ammonia at T2 indicated a positive adaptation to the 1 wk high volume resistance training period.
To examine the effects of 1 week of high volume weightlifting and amino acid supplementation, 28 elite junior male weightlifters received either amino acid (protein) or lactose (placebo) capsules using double-blind procedures. Weightlifting test sessions were performed before and after 7 days of high volume training sessions. Serum concentrations of testosterone (Tes), cortisol (Cort), and growth hormone (GH) as well as whole blood lactate (HLa) were determined from blood draws. Lifting performance was not altered for either group after training, although vertical jump performance was not altered for either group after training, although vertical jump performance decreased for both groups. Both tests elicited significantly elevated exercise-induced hormonal and HLa concentrations. Significant decreases in postexercise hormonal and HLa concentrations from Test 1 to Test 2 were observed for both groups. Tes concentrations at 7 a.m. and preexercise decreased for both groups from Test 1 to Test 2, while the placebo group exhibited a decreased 7 a.m. Tes/Cort. These data suggest that amino acid supplementation does not influence resting or exercise-induced hormonal responses to 1 week of high volume weight training, but endocrine responses did suggest an impending over-training syndrome.
Overtraining is defined as an increase in training volume and/or intensity of exercise resulting in performance decrements. Recovery from this condition often requires many weeks or months. A shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days. Many structured training programmes utilise phases of overreaching to provide variety of the training stimulus. Much of the scientific literature on overtraining is based on aerobic activities, despite the fact that resistance exercise is a large component of many exercise programmes. Chronic resistance exercise can result in differential responses to overtraining depending on whether either training volume or training intensity is excessive. The neuroendocrine system is a complex physiological entity that can influence many other systems. Neuroendocrine responses to high volume resistance exercise overtraining appear to be somewhat similar to overtraining for aerobic activities. On the other hand, excessive resistance training intensity produces a distinctly different neuroendocrine profile. As a result, some of the neuroendocrine characteristics often suggested as markers of overtraining may not be applicable to some overtraining scenarios. Further research will permit elucidation of the interactions between the neuroendocrine system and other physiological systems in the aetiology of performance decrements from overtraining.
The purpose of this study was to examine the effects of amino acid supplementation on muscular strength, power, and high-intensity endurance during short-term resistance training overreaching. Seventeen resistance-trained men were randomly assigned to either an amino acid (AA) or placebo (P) group and underwent 4 weeks of total-body resistance training consisting of two 2-week phases of overreaching (phase 1: 3 x 8-12 repetitions maximum [RM], 8 exercises; phase 2: 5 x 3-5 RM, 5 exercises). Muscle strength, power, and high-intensity endurance were determined before (T1) and at the end of each training week (T2-T5). One repetition maximum squat and bench press decreased at T2 in P (5.2 and 3.4 kg, respectively) but not in AA, and significant increases in 1 RM squat and bench press were observed at T3-T5 in both groups. A decrease in the ballistic bench press peak power was observed at T3 in P but not AA. The fatigue index during the 20-repetition jump squat assessment did not change in the P group at T3 and T5 (fatigue index = 18.6 and 18.3%, respectively) whereas a trend for reduction was observed in the AA group (p = 0.06) at T3 (12.8%) but not T5 (15.2%; p = 0.12). These results indicate that the initial impact of high-volume resistance training overreaching reduces muscle strength and power, and it appears that these reductions are attenuated with amino acid supplementation. In addition, an initial high-volume, moderate-intensity phase of overreaching followed by a higher intensity, moderate-volume phase appears to be very effective for enhancing muscle strength in resistance-trained men.