Load Percents for Powerlift versus Olympic Lift

[Guest guest]

To any & all,

I was wondering what thoughts the board has concerning the

recommended range of loads for powerlifting versus olympic lifting?

Much of the strength training literature I encounter deals with

either Olympic lift training or strength training as it relates to

other athletics ie; football, baseball etc. Don't see much

pertaining to powerlifting as a competitive endeavor in the refereed

journals, though lots of articles using the benchpress, squat etc as

a measurement of outcome. Typically, the study subjects are not

experienced powerlifters but are usually recreational weight

trainers, athletes from other sports, or untrained subjects.

I recall reading in Zatsiorsky's book, the typical average

intensity of Russian OL'ers was 75% + or - 5%. Realize this number

is only an average % & individual workout loads will vary greatly

from day to day. Nevertheless, as a starting point for discussion,

what is the opinion on the appropriate loading plan for

powerlifting? Same as OL? Higher average load? Less? Differences

in the load variation for a typical cycle? Let us also assume the

lifters use no supportive equipment.

Thanks

Ernie Roy PT, CSCS

Northfield NH

USA

[Guest guest]

Ernie wrote,

>I was wondering what thoughts the board has concerning the

>recommended range of loads for powerlifting versus olympic lifting?

>Much of the strength training literature I encounter deals with

>either Olympic lift training or strength training as it relates to

>other athletics ie; football, baseball etc. Don't see much

>pertaining to powerlifting as a competitive endeavor in the refereed

>journals, though lots of articles using the benchpress, squat etc as

>a measurement of outcome. Typically, the study subjects are not

>experienced powerlifters but are usually recreational weight

>trainers, athletes from other sports, or untrained subjects.

>

>I recall reading in Zatsiorsky's book, the typical average

>intensity of Russian OL'ers was 75% + or - 5%. Realize this number

>is only an average % & individual workout loads will vary greatly

>from day to day. Nevertheless, as a starting point for discussion,

>what is the opinion on the appropriate loading plan for

>powerlifting? Same as OL? Higher average load? Less? Differences

>in the load variation for a typical cycle? Let us also assume the

>lifters use no supportive equipment.

One thing to keep in mind is that the average load is the load of all

work sets, not just the last sets at maximal intensity.

So with a routine like:

1x4@60%, 2x3@70%, 2x2@80%, 4x1@90%

The average load is just under 75%.

The Russian powerlifting coach Boris Sheiko has a number of routines

listed at www.worldpowerlifting.com. Of interest may be this bench

press specific routine:

http://www.zyworld.com/powerlifting/benchsheiko.htm

There is a list of 'intensiveness' or average intensity for each week.

In preparation period the average is intensity per week is: 67.1,

67.1, 71.5, 64.7, 67.2, 67.1.

In competition period the average intensity is: 71.7, 72.7, 69.8.

72.4, 67.7, 61.7, 70.8.

I also have Sheiko's book. This bench routine is typical of his

powerlifting routines. This Russian coach, anyhow, obviously believes

loading in the powerlifts must have less intensity than in the

Olympic lifts.

However, there are also other factors to consider. Sheiko bases his

percentages on competition lifts, which are inflated by the use os

supportive gear. OTOH, he also advocates the use of supportive gear

in training where it is necessary to make the lifts in his program.

Hobman

Saskatoon, Canada

[Guest guest]

Ernie wrote,

>I was wondering what thoughts the board has concerning the

>recommended range of loads for powerlifting versus olympic lifting?

>Much of the strength training literature I encounter deals with

>either Olympic lift training or strength training as it relates to

>other athletics ie; football, baseball etc. Don't see much

>pertaining to powerlifting as a competitive endeavor in the refereed

>journals, though lots of articles using the benchpress, squat etc as

>a measurement of outcome. Typically, the study subjects are not

>experienced powerlifters but are usually recreational weight

>trainers, athletes from other sports, or untrained subjects.

>

>I recall reading in Zatsiorsky's book, the typical average

>intensity of Russian OL'ers was 75% + or - 5%. Realize this number

>is only an average % & individual workout loads will vary greatly

>from day to day. Nevertheless, as a starting point for discussion,

>what is the opinion on the appropriate loading plan for

>powerlifting? Same as OL? Higher average load? Less? Differences

>in the load variation for a typical cycle? Let us also assume the

>lifters use no supportive equipment.

One thing to keep in mind is that the average load is the load of all

work sets, not just the last sets at maximal intensity.

So with a routine like:

1x4@60%, 2x3@70%, 2x2@80%, 4x1@90%

The average load is just under 75%.

The Russian powerlifting coach Boris Sheiko has a number of routines

listed at www.worldpowerlifting.com. Of interest may be this bench

press specific routine:

http://www.zyworld.com/powerlifting/benchsheiko.htm

There is a list of 'intensiveness' or average intensity for each week.

In preparation period the average is intensity per week is: 67.1,

67.1, 71.5, 64.7, 67.2, 67.1.

In competition period the average intensity is: 71.7, 72.7, 69.8.

72.4, 67.7, 61.7, 70.8.

I also have Sheiko's book. This bench routine is typical of his

powerlifting routines. This Russian coach, anyhow, obviously believes

loading in the powerlifts must have less intensity than in the

Olympic lifts.

However, there are also other factors to consider. Sheiko bases his

percentages on competition lifts, which are inflated by the use os

supportive gear. OTOH, he also advocates the use of supportive gear

in training where it is necessary to make the lifts in his program.

Hobman

Saskatoon, Canada

[Guest guest]

My thoughts on this subject have led to some controversy. First, its

it very hard to go by the average intensity, as has show, it

can represent either a large or narrow range of %'s. Thus while that

information is interesting, its really pretty useless.

I argue that the actual periodization or training by a percentage is

very limited. In most situations it’s not ideal. That's not to say

you shouldn't have a training plan, but rather don't map weeks and

weeks out by percentage.

I think its safe to say most successful countries right now are

working up to a daily " unpsyched max " , then reducing the training

weight and working at a set intensity based off of that days max. I

have used this in my own training, and seen it used rather

successfully by others. Its something for powerlifters to start to

think about. I personally think that unless your sick or in the last

week of a taper, you don't need to be going under 75%.

The second issue in powerlifting is a lack of frequency. Training an

exercise only once or twice a week is overly commonplace in

powerlifting, but the research of training frequency and strength is

old news. Nobody has yet to employ this in the world of PL.

Third problem I see in powerlifting right now is too much time is

being spent above 1-5 reps. Most 12 week training cycles have you

spending 6 weeks at 6-12 reps. Its a weight class sport guys. Be

strong for your weight! This ties in to another issue, of useless or

non-specific 2ndary assistance exercises like Side laterals and the

like. Keep your assistance exercises specific!

The final problem with most powerlifting programs is that they do

not have any significant changes in volume. Sure they go up and down

in little waves, but you need to have a normal training phase (1-2

weeks) an over-reaching phase (1-3 weeks) and a unloading phase of

(2-4 weeks). By keeping workouts short, but adding in more frequent

workouts you can easily manipulate the volume. The changes in volume

need to be more drastic for gains to occur.

That’s my 2 cents....

Chad Touchberry

Wichita Falls, TX, USA

[Guest guest]

Chad,

I'm an Olympic lifter and strength coach at Baylor, but your post is still

interesting to me; you have a lot of great points. When you speak of an

" unpsyched max " to base your training intensity from, do you mean from " the big

three " , or from Westside Barbell - type conjugated exercises? I enjoy hearing

about all kinds of training (not to mention the fact that I train in an

" unconventional " sense from most weightlifters, and have seen some serious gains

from it), and I'd really like to hear about this. Thanks.

S. Capps

Assistant Strength & Conditioning Coach

Baylor University

Waco TX

________________________________

From: strengthcoachpitt

Sent: Sun 12/28/2003 1:50 PM

To: Supertraining

Subject: Re: Load Percents for Powerlift versus Olympic Lift

My thoughts on this subject have led to some controversy. First, its

it very hard to go by the average intensity, as has show, it

can represent either a large or narrow range of %'s. Thus while that

information is interesting, its really pretty useless.

I argue that the actual periodization or training by a percentage is

very limited. In most situations it's not ideal. That's not to say

you shouldn't have a training plan, but rather don't map weeks and

weeks out by percentage.

I think its safe to say most successful countries right now are

working up to a daily " unpsyched max " , then reducing the training

weight and working at a set intensity based off of that days max. I

have used this in my own training, and seen it used rather

successfully by others. Its something for powerlifters to start to

think about. I personally think that unless your sick or in the last

week of a taper, you don't need to be going under 75%.

The second issue in powerlifting is a lack of frequency. Training an

exercise only once or twice a week is overly commonplace in

powerlifting, but the research of training frequency and strength is

old news. Nobody has yet to employ this in the world of PL.

Third problem I see in powerlifting right now is too much time is

being spent above 1-5 reps. Most 12 week training cycles have you

spending 6 weeks at 6-12 reps. Its a weight class sport guys. Be

strong for your weight! This ties in to another issue, of useless or

non-specific 2ndary assistance exercises like Side laterals and the

like. Keep your assistance exercises specific!

The final problem with most powerlifting programs is that they do

not have any significant changes in volume. Sure they go up and down

in little waves, but you need to have a normal training phase (1-2

weeks) an over-reaching phase (1-3 weeks) and a unloading phase of

(2-4 weeks). By keeping workouts short, but adding in more frequent

workouts you can easily manipulate the volume. The changes in volume

need to be more drastic for gains to occur.

That's my 2 cents....

Chad Touchberry

Wichita Falls, TX, USA

[Guest guest]

Chad,

I'm an Olympic lifter and strength coach at Baylor, but your post is still

interesting to me; you have a lot of great points. When you speak of an

" unpsyched max " to base your training intensity from, do you mean from " the big

three " , or from Westside Barbell - type conjugated exercises? I enjoy hearing

about all kinds of training (not to mention the fact that I train in an

" unconventional " sense from most weightlifters, and have seen some serious gains

from it), and I'd really like to hear about this. Thanks.

S. Capps

Assistant Strength & Conditioning Coach

Baylor University

Waco TX

________________________________

From: strengthcoachpitt

Sent: Sun 12/28/2003 1:50 PM

To: Supertraining

Subject: Re: Load Percents for Powerlift versus Olympic Lift

My thoughts on this subject have led to some controversy. First, its

it very hard to go by the average intensity, as has show, it

can represent either a large or narrow range of %'s. Thus while that

information is interesting, its really pretty useless.

I argue that the actual periodization or training by a percentage is

very limited. In most situations it's not ideal. That's not to say

you shouldn't have a training plan, but rather don't map weeks and

weeks out by percentage.

I think its safe to say most successful countries right now are

working up to a daily " unpsyched max " , then reducing the training

weight and working at a set intensity based off of that days max. I

have used this in my own training, and seen it used rather

successfully by others. Its something for powerlifters to start to

think about. I personally think that unless your sick or in the last

week of a taper, you don't need to be going under 75%.

The second issue in powerlifting is a lack of frequency. Training an

exercise only once or twice a week is overly commonplace in

powerlifting, but the research of training frequency and strength is

old news. Nobody has yet to employ this in the world of PL.

Third problem I see in powerlifting right now is too much time is

being spent above 1-5 reps. Most 12 week training cycles have you

spending 6 weeks at 6-12 reps. Its a weight class sport guys. Be

strong for your weight! This ties in to another issue, of useless or

non-specific 2ndary assistance exercises like Side laterals and the

like. Keep your assistance exercises specific!

The final problem with most powerlifting programs is that they do

not have any significant changes in volume. Sure they go up and down

in little waves, but you need to have a normal training phase (1-2

weeks) an over-reaching phase (1-3 weeks) and a unloading phase of

(2-4 weeks). By keeping workouts short, but adding in more frequent

workouts you can easily manipulate the volume. The changes in volume

need to be more drastic for gains to occur.

That's my 2 cents....

Chad Touchberry

Wichita Falls, TX, USA

[Guest guest]

I too was an olympic lifter and a S & C coach at the University of

Pittsburgh, among other places.

I believe very little in westside. Not because I don't think it

works, but because I think there is a BETTER way. The biggest

problem with westside is the use of Prilepin's table. This limits

the variation in the volume they use. I argue that the stronger an

athlete gets, and the smaller his potential for improvement in

total, the more variation he needs in his training volume. Intensity

is a finite quantity, that is to say, you can only move from 60-100%

on full lifts. Most trained individuals have little use below 75%

(Except for speed/dynamic effort days which I agree with).

Westside talks about the importance of VOLUME, but when you read

what has to say, he talks about VOLUME LOAD...two different

quantities. I can increase VOLUME LOAD significantly just by doing

sets of 12, as opposed to sets of 5. That doesn't mean that sets of

12 are gonna improve my totals, or are specific to increasing a

single max.

I think westside has some good ideas, just " not so good "

application. For example why do speed work on the lifts, and max on

the assistance exercises? I think he has it backwards, but that's

just my opinion. I think uses the conjugate method because

he lacks enough change in training volume. He states : " When lifters

repeatedly use the same simple method of training to raise their

strength level, they will eventually stall. " Huh, tell that to most

olympic lifters that use 6 exercises (Sn, CJ,BSQ, FSQ, PSn, PCl).

There are two ways around this, alteration in exercise selection

(westside), or more severe alterations in training volumes.

There are several ways to do this, but one way I have used with good

success recently is as follows:

weeks one: Normal training

Week two: Loading and Overreach

week three: unload and recover

Week four: Normal training

Then repeat.

I have also used longer cycles.

Week 1: Normal

Week 2: Normal

Week 3: Overreaching

Week 4: Overreaching

Week 5: Unloading

Week 6: Unloading

Week 7: Unloading

Week 8: Unloading

And yes, if you overreach properly, you will need a 4 week taper.

Overreaching weeks for me meant 2 a days 4-6 days a week depending

upon the length of the cycle and the number of overreaching weeks.

Also you may want to experiment with the idea of increasing the

training volume AND intensity at the same time!!! There does not

have to be a inverse relationship between V and I!!! I use several

singles and doubles at 90+ during the overreaching phase, and my

volume is the highest during this period by almost double!!!

Share some of your ideas.

Chad Touchberry

Midwestern State University

Wichita Falls, TX 76302

> Chad,

> I'm an Olympic lifter and strength coach at Baylor, but your post

is still interesting to me; you have a lot of great points. When you

speak of an " unpsyched max " to base your training intensity from, do

you mean from " the big three " , or from Westside Barbell - type

conjugated exercises? I enjoy hearing about all kinds of training

(not to mention the fact that I train in an " unconventional " sense

from most weightlifters, and have seen some serious gains from it),

and I'd really like to hear about this. Thanks.

>

> S. Capps

> Assistant Strength & Conditioning Coach

> Baylor University

> Waco TX

> ________________________________

>

> From: strengthcoachpitt [mailto:strengthcoachpitt@y...]

> Sent: Sun 12/28/2003 1:50 PM

> To: Supertraining

> Subject: Re: Load Percents for Powerlift versus

Olympic Lift

>

>

> My thoughts on this subject have led to some controversy. First, its

> it very hard to go by the average intensity, as has show, it

> can represent either a large or narrow range of %'s. Thus while that

> information is interesting, its really pretty useless.

>

> I argue that the actual periodization or training by a percentage is

> very limited. In most situations it's not ideal. That's not to say

> you shouldn't have a training plan, but rather don't map weeks and

> weeks out by percentage.

>

> I think its safe to say most successful countries right now are

> working up to a daily " unpsyched max " , then reducing the training

> weight and working at a set intensity based off of that days max. I

> have used this in my own training, and seen it used rather

> successfully by others. Its something for powerlifters to start to

> think about. I personally think that unless your sick or in the last

> week of a taper, you don't need to be going under 75%.

>

> The second issue in powerlifting is a lack of frequency. Training an

> exercise only once or twice a week is overly commonplace in

> powerlifting, but the research of training frequency and strength is

> old news. Nobody has yet to employ this in the world of PL.

>

> Third problem I see in powerlifting right now is too much time is

> being spent above 1-5 reps. Most 12 week training cycles have you

> spending 6 weeks at 6-12 reps. Its a weight class sport guys. Be

> strong for your weight! This ties in to another issue, of useless or

> non-specific 2ndary assistance exercises like Side laterals and the

> like. Keep your assistance exercises specific!

>

> The final problem with most powerlifting programs is that they do

> not have any significant changes in volume. Sure they go up and down

> in little waves, but you need to have a normal training phase (1-2

> weeks) an over-reaching phase (1-3 weeks) and a unloading phase of

> (2-4 weeks). By keeping workouts short, but adding in more frequent

> workouts you can easily manipulate the volume. The changes in volume

> need to be more drastic for gains to occur.

>

> That's my 2 cents....

>

> Chad Touchberry

> Wichita Falls, TX, USA

[Guest guest]

I too was an olympic lifter and a S & C coach at the University of

Pittsburgh, among other places.

I believe very little in westside. Not because I don't think it

works, but because I think there is a BETTER way. The biggest

problem with westside is the use of Prilepin's table. This limits

the variation in the volume they use. I argue that the stronger an

athlete gets, and the smaller his potential for improvement in

total, the more variation he needs in his training volume. Intensity

is a finite quantity, that is to say, you can only move from 60-100%

on full lifts. Most trained individuals have little use below 75%

(Except for speed/dynamic effort days which I agree with).

Westside talks about the importance of VOLUME, but when you read

what has to say, he talks about VOLUME LOAD...two different

quantities. I can increase VOLUME LOAD significantly just by doing

sets of 12, as opposed to sets of 5. That doesn't mean that sets of

12 are gonna improve my totals, or are specific to increasing a

single max.

I think westside has some good ideas, just " not so good "

application. For example why do speed work on the lifts, and max on

the assistance exercises? I think he has it backwards, but that's

just my opinion. I think uses the conjugate method because

he lacks enough change in training volume. He states : " When lifters

repeatedly use the same simple method of training to raise their

strength level, they will eventually stall. " Huh, tell that to most

olympic lifters that use 6 exercises (Sn, CJ,BSQ, FSQ, PSn, PCl).

There are two ways around this, alteration in exercise selection

(westside), or more severe alterations in training volumes.

There are several ways to do this, but one way I have used with good

success recently is as follows:

weeks one: Normal training

Week two: Loading and Overreach

week three: unload and recover

Week four: Normal training

Then repeat.

I have also used longer cycles.

Week 1: Normal

Week 2: Normal

Week 3: Overreaching

Week 4: Overreaching

Week 5: Unloading

Week 6: Unloading

Week 7: Unloading

Week 8: Unloading

And yes, if you overreach properly, you will need a 4 week taper.

Overreaching weeks for me meant 2 a days 4-6 days a week depending

upon the length of the cycle and the number of overreaching weeks.

Also you may want to experiment with the idea of increasing the

training volume AND intensity at the same time!!! There does not

have to be a inverse relationship between V and I!!! I use several

singles and doubles at 90+ during the overreaching phase, and my

volume is the highest during this period by almost double!!!

Share some of your ideas.

Chad Touchberry

Midwestern State University

Wichita Falls, TX 76302

> Chad,

> I'm an Olympic lifter and strength coach at Baylor, but your post

is still interesting to me; you have a lot of great points. When you

speak of an " unpsyched max " to base your training intensity from, do

you mean from " the big three " , or from Westside Barbell - type

conjugated exercises? I enjoy hearing about all kinds of training

(not to mention the fact that I train in an " unconventional " sense

from most weightlifters, and have seen some serious gains from it),

and I'd really like to hear about this. Thanks.

>

> S. Capps

> Assistant Strength & Conditioning Coach

> Baylor University

> Waco TX

> ________________________________

>

> From: strengthcoachpitt [mailto:strengthcoachpitt@y...]

> Sent: Sun 12/28/2003 1:50 PM

> To: Supertraining

> Subject: Re: Load Percents for Powerlift versus

Olympic Lift

>

>

> My thoughts on this subject have led to some controversy. First, its

> it very hard to go by the average intensity, as has show, it

> can represent either a large or narrow range of %'s. Thus while that

> information is interesting, its really pretty useless.

>

> I argue that the actual periodization or training by a percentage is

> very limited. In most situations it's not ideal. That's not to say

> you shouldn't have a training plan, but rather don't map weeks and

> weeks out by percentage.

>

> I think its safe to say most successful countries right now are

> working up to a daily " unpsyched max " , then reducing the training

> weight and working at a set intensity based off of that days max. I

> have used this in my own training, and seen it used rather

> successfully by others. Its something for powerlifters to start to

> think about. I personally think that unless your sick or in the last

> week of a taper, you don't need to be going under 75%.

>

> The second issue in powerlifting is a lack of frequency. Training an

> exercise only once or twice a week is overly commonplace in

> powerlifting, but the research of training frequency and strength is

> old news. Nobody has yet to employ this in the world of PL.

>

> Third problem I see in powerlifting right now is too much time is

> being spent above 1-5 reps. Most 12 week training cycles have you

> spending 6 weeks at 6-12 reps. Its a weight class sport guys. Be

> strong for your weight! This ties in to another issue, of useless or

> non-specific 2ndary assistance exercises like Side laterals and the

> like. Keep your assistance exercises specific!

>

> The final problem with most powerlifting programs is that they do

> not have any significant changes in volume. Sure they go up and down

> in little waves, but you need to have a normal training phase (1-2

> weeks) an over-reaching phase (1-3 weeks) and a unloading phase of

> (2-4 weeks). By keeping workouts short, but adding in more frequent

> workouts you can easily manipulate the volume. The changes in volume

> need to be more drastic for gains to occur.

>

> That's my 2 cents....

>

> Chad Touchberry

> Wichita Falls, TX, USA

[Guest guest]

,

I am also an olympic weightlifter. I am 39 years old

and here is how I use percentages in my lifting.

After competition I will take 10% off my Clean & Jerk

Max and Snatch Max as well and use that as my

beginning workout max. Now for my workout I will use

Louie percentages 65 to 82%.

Week 1-65%,Week 2-70%,Week 3-75%,Week 4 80%,Week 5 82%

I only perform singles on these 2 lifts for 6x1, that

is less than Louie would suggest but I'm not spring

chicken anymore. If I am successful through 5 weeks I

will take one week off and do technique work and then

following week I will add 10 lbs. to workout max and

begin new cycle. Hopefully on Jan. 24th at Texas State

Meet I can hit a 110 to 115kg. Snatch and 157.5 to

160kg. Clean & Jerk.

I always like to see fellow olympic lifters on forum.

Denton, Texas

--- " Capps, " wrote:

> Chad,

> I'm an Olympic lifter and strength coach at Baylor,

> but your post is still interesting to me; you have a

> lot of great points. When you speak of an " unpsyched

> max " to base your training intensity from, do you

> mean from " the big three " , or from Westside Barbell

> - type conjugated exercises? I enjoy hearing about

> all kinds of training (not to mention the fact that

> I train in an " unconventional " sense from most

> weightlifters, and have seen some serious gains from

> it), and I'd really like to hear about this. Thanks.

>

> S. Capps

> Assistant Strength & Conditioning Coach

> Baylor University

> Waco TX

> ________________________________

>

> From: strengthcoachpitt

>

> Sent: Sun 12/28/2003 1:50 PM

> To: Supertraining

> Subject: Re: Load Percents for

> Powerlift versus Olympic Lift

>

>

> My thoughts on this subject have led to some

> controversy. First, its

> it very hard to go by the average intensity, as

> has show, it

> can represent either a large or narrow range of %'s.

> Thus while that

> information is interesting, its really pretty

> useless.

>

> I argue that the actual periodization or training by

> a percentage is

> very limited. In most situations it's not ideal.

> That's not to say

> you shouldn't have a training plan, but rather don't

> map weeks and

> weeks out by percentage.

>

> I think its safe to say most successful countries

> right now are

> working up to a daily " unpsyched max " , then reducing

> the training

> weight and working at a set intensity based off of

> that days max. I

> have used this in my own training, and seen it used

> rather

> successfully by others. Its something for

> powerlifters to start to

> think about. I personally think that unless your

> sick or in the last

> week of a taper, you don't need to be going under

> 75%.

>

> The second issue in powerlifting is a lack of

> frequency. Training an

> exercise only once or twice a week is overly

> commonplace in

> powerlifting, but the research of training frequency

> and strength is

> old news. Nobody has yet to employ this in the world

> of PL.

>

> Third problem I see in powerlifting right now is too

> much time is

> being spent above 1-5 reps. Most 12 week training

> cycles have you

> spending 6 weeks at 6-12 reps. Its a weight class

> sport guys. Be

> strong for your weight! This ties in to another

> issue, of useless or

> non-specific 2ndary assistance exercises like Side

> laterals and the

> like. Keep your assistance exercises specific!

>

> The final problem with most powerlifting programs is

> that they do

> not have any significant changes in volume. Sure

> they go up and down

> in little waves, but you need to have a normal

> training phase (1-2

> weeks) an over-reaching phase (1-3 weeks) and a

> unloading phase of

> (2-4 weeks). By keeping workouts short, but adding

> in more frequent

> workouts you can easily manipulate the volume. The

> changes in volume

> need to be more drastic for gains to occur.

>

> That's my 2 cents....

>

> Chad Touchberry

> Wichita Falls, TX, USA

[Guest guest]

,

I am also an olympic weightlifter. I am 39 years old

and here is how I use percentages in my lifting.

After competition I will take 10% off my Clean & Jerk

Max and Snatch Max as well and use that as my

beginning workout max. Now for my workout I will use

Louie percentages 65 to 82%.

Week 1-65%,Week 2-70%,Week 3-75%,Week 4 80%,Week 5 82%

I only perform singles on these 2 lifts for 6x1, that

is less than Louie would suggest but I'm not spring

chicken anymore. If I am successful through 5 weeks I

will take one week off and do technique work and then

following week I will add 10 lbs. to workout max and

begin new cycle. Hopefully on Jan. 24th at Texas State

Meet I can hit a 110 to 115kg. Snatch and 157.5 to

160kg. Clean & Jerk.

I always like to see fellow olympic lifters on forum.

Denton, Texas

--- " Capps, " wrote:

> Chad,

> I'm an Olympic lifter and strength coach at Baylor,

> but your post is still interesting to me; you have a

> lot of great points. When you speak of an " unpsyched

> max " to base your training intensity from, do you

> mean from " the big three " , or from Westside Barbell

> - type conjugated exercises? I enjoy hearing about

> all kinds of training (not to mention the fact that

> I train in an " unconventional " sense from most

> weightlifters, and have seen some serious gains from

> it), and I'd really like to hear about this. Thanks.

>

> S. Capps

> Assistant Strength & Conditioning Coach

> Baylor University

> Waco TX

> ________________________________

>

> From: strengthcoachpitt

>

> Sent: Sun 12/28/2003 1:50 PM

> To: Supertraining

> Subject: Re: Load Percents for

> Powerlift versus Olympic Lift

>

>

> My thoughts on this subject have led to some

> controversy. First, its

> it very hard to go by the average intensity, as

> has show, it

> can represent either a large or narrow range of %'s.

> Thus while that

> information is interesting, its really pretty

> useless.

>

> I argue that the actual periodization or training by

> a percentage is

> very limited. In most situations it's not ideal.

> That's not to say

> you shouldn't have a training plan, but rather don't

> map weeks and

> weeks out by percentage.

>

> I think its safe to say most successful countries

> right now are

> working up to a daily " unpsyched max " , then reducing

> the training

> weight and working at a set intensity based off of

> that days max. I

> have used this in my own training, and seen it used

> rather

> successfully by others. Its something for

> powerlifters to start to

> think about. I personally think that unless your

> sick or in the last

> week of a taper, you don't need to be going under

> 75%.

>

> The second issue in powerlifting is a lack of

> frequency. Training an

> exercise only once or twice a week is overly

> commonplace in

> powerlifting, but the research of training frequency

> and strength is

> old news. Nobody has yet to employ this in the world

> of PL.

>

> Third problem I see in powerlifting right now is too

> much time is

> being spent above 1-5 reps. Most 12 week training

> cycles have you

> spending 6 weeks at 6-12 reps. Its a weight class

> sport guys. Be

> strong for your weight! This ties in to another

> issue, of useless or

> non-specific 2ndary assistance exercises like Side

> laterals and the

> like. Keep your assistance exercises specific!

>

> The final problem with most powerlifting programs is

> that they do

> not have any significant changes in volume. Sure

> they go up and down

> in little waves, but you need to have a normal

> training phase (1-2

> weeks) an over-reaching phase (1-3 weeks) and a

> unloading phase of

> (2-4 weeks). By keeping workouts short, but adding

> in more frequent

> workouts you can easily manipulate the volume. The

> changes in volume

> need to be more drastic for gains to occur.

>

> That's my 2 cents....

>

> Chad Touchberry

> Wichita Falls, TX, USA