Multi-Year Weightlifting Planning

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Here is another article by Professor Medvedev (former world weightlifting

champion and national coach of soviet team) on Weightlifting training (see

his picture very near the front of the " Supertraining " book).

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MULTI-YEAR PLANNING OF THE COMPETITION AND SPECIAL-PREPARATORY EXERCISES

(Medvedev AS, A System of Multi-Year Training in Weightlifting 1989 Ch 6)

Research (taking into account the training methods, age and qualification) on

the technically complex speed-strength exercises -- the classic snatch and

the exercises of a simpler coordination structure -- back squats (with

lifters 13-20 years of age) has enabled us to formulate a number of general

and partial principles. It is necessary to take into consideration these

principles for planning the multi-year educational-training process.

Furthermore, they should be applied with reasonable latitude, to the other

groups of similar exercises: principles applicable to the classic snatch are

applied to the specialpreparatory, supplementary snatch exercises; principles

applicable to the back squats are applied to the special-preparatory,

supplementary strength exercises: the front squat, the good morning with the

knees bent, pulley pulls, and possibly to all of the supplementary snatch and

the clean and jerk exercises, executed from the hang; and also to the

combination exercises.

1. The highest rate of improvement occurred in the back squat (Fig 15). Over

the 6-month experimental period (for all age groups) the mean improvement

(for all three intensity subgroups) in squats was 11.3 kg; improvement in the

snatch was 7 kg, i.e., 38% less.

2. Since the rate of improvement in complex-technique exercises is associated

with the degree of realization of motor potential; how well the novice learns

technique and how seriously the qualified athlete perfects technique later on

(or maintains it at a high level) will determine the lifter's degree of

strength and speed-strength realization. Apparently, it is necessary here, to

observe the optimum proportion between these two chief components of training.

3. The rate of improvement is higher during the pubescence period (13-16

years of age). Improvement in the snatch then declines and improvement in the

back squat remains almost at the previous level (see Figs 13 and 14).

4. The rate of improvement is basically spasmodic in nature and depends on

the type of exercise, the amount of weight, the age (the stage of training)

and the qualification of the athletes (see Figs 13 and 14).

5. Back squats with 50-65%, 70-80% and 80-90% weights provoke a relatively

larger cardiovascular strain (the mean HR according to the subgroups: 172,

168 and 148 b/min at the 10-second recuperation period), than a similar

situation in the classic snatch; 160, 158 and 142 b/min (Table 14). The

larger cardiovascular reaction to back squats (as compared to the classic

snatch) is due to two circumstances: (a) the athlete is constantly

performing considerable work (overcoming and yielding) during squats; and,

( the muscles of the legs and torso are in a state of constant tension.

6. Since research of exercises with 50-80% weights, with 3-6 repetitions per

set subjects the cardiovascular system to more stress (in comparison to

80-90% weights at 1-2 repetitions per set); this method should be considered

the most effective means of broadening the functional possibilities of the

organism (especially with exercises like squats).

7. There is significantly more cardiovascular economization (it declines by

an average of 13 b/min) over a 6-month cycle, for the snatch and the back

squat with 70% weights (3-4 repetitions per set), than with 50-65% (at 6

repetitions per set) and 80% (3-4 repetitions per set) weights (declines by

an average of 5 b/min). There is even a smaller decline over a 6-month cycle

with 90% weights (1-2 repetitions per set) -- 3.75 b/min.

8. One should constantly vary the amount of weight for optimum progress, not

only in the training cycles; but in the structuring of the multi-year

educational-training. And, in doing so take into account the accepted general

and partial regularities of strength and complex-technical exercises....>

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Dr Mel C Siff

Denver, USA

Supertraining/