A programming framework for powerlifting coaches and athletes. This presentation will touch on yearly periodization, general prep work, specific prep work, and tapering for competitions.
11. LIMITATIONS
VOLUME & INTENSITY TYPICALLY INVERSED, BUT…
SUITABLE FOR MOST, NOT ALL
ONLY ONE COMPETITION?
FAILS TO SHOW INTERACTION & ORDER OF EXERCISES
12. VOLUME & INTENSITY
INADVISABLE
SWEET SPOT
OTHER
LOW / LOW
MEDIUM / MEDIUM (12-15 WKS)
HIGH / MEDIUM (3-4 WKS)
MEDIUM / MEDIUM
HIGH / LOW (9-10 WKS)
HIGH / HIGH (2-3 WKS)
HIGH / HIGH
LOW / MEDIUM (6-7 WKS)
LOW / HIGH (3-4 WKS)
LOW / LOW (1-2 WKS)
26. TAPERING GUIDELINES
MAINTAIN / INCREASE INTENSITY
REDUCE VOLUME 20-40% (40-60% FOR ELITE)
FREQUENCY UNCHANGED (NO MORE THAN 20% DECREASE)
START 10 – 20 DAYS OUT FROM COMPETITION
Inigo Mujika
Coach John Wooden once said “failing to plan is planning to fail.” While I don’t believe he was referring to periodization here, we can apply the same concept to training athletes. If you walk in to the weight room or on the practice field without a game plan ready, it could arguably be considered a wasted session. Ideally, you would like to have the previous sessions complement the future sessions. The only way to make that happen effectively is to plan ahead. Periodization is, in essence, planning. Planning the correct exercises or drills with the appropriate volumes and intensities at the correct time of year. If done correctly and appropriately, athlete’s can experience consistent growth in a given skill, technique, or athletic quality, such as speed, power, and strength.
Specificity is an important concept to keep in mindwhen planningtraining. Why have the athlete work on something that has little or no transfer to their sport?The goal of training, whether on field or in the weight room, is to get better at the sport. Perform movements and exercises that match the metabolic demands of the sport. You wouldn't want a 100 meter sprinter running laps around the track to train. No, you would want them sprinting accelerations, shorter distances, plyometrics, and high power and explosive movements.This concept should not be confused with simulation. Simulation can be considered the act of performing movements or part of the movements found within the athlete’s sport. An example could be throwing a weighted baseball. While specificity and simulation do crossover at times; a weightlifter performing a Clean & Jerk or a 100 meter sprinter sprinting, coaches should recognize that specific exercises don’t need to mimic the sport, just the demands of the sport.