Training Cycles
To ensure the growth of sports performance, it is necessary to continuously develop the functionality of the athlete’s body. This is achieved by systematically increasing load through careful planning.
In accordance with the objective of continuous improvement, load planning in powerlifting training should include the following aims:
- Improving overall physical development
- Further development of special physical qualities
- Further improvement of technical and tactical abilities
Sports’ training is constructed in the form of cycles of different duration. In 1964, L.P. Matveev illustrated the general structure of a long-term training process at the micro (small), meso (middle), macro (large) cycle(s) of training.
Microcycle
A microcycle is a series of workouts carried out over several days and which provides a complete solution to the task of a particular training stage. Typically, the microcycle duration is one week.
The number of training sessions in microcycle can range from 2 to 10-12 sessions. Several factors are taken into consideration in the construction of a microcycle. Fatigue management and the recovery process are of particular concern.
Mesocycle
A mesocycle on average lasts from two to six weeks and includes a number of relatively complete microcycles. The construction of the training process at the mesocycle level allows you to organize training in accordance with the main task of the period or phase of training, to ensure optimum dynamics between training and competitive pressures, and employs suitable combinations of various means and methods of training. (J.K. Colds, 2007)
Macrocycle
A macrocycle is an organized grouping of mesocycles associated with the development, stabilization and temporary loss of sporting form. The macrocycle is thus divided into three periods: preparatory, competitive and transition. The duration of a macrocycle can range from 3-4 months to multi-year plans (e.g. 4 year Olympic cycles).
The preparatory period is aimed at developing the sporting form and creating a solid foundation of preparation (general and special) for the main event and various other aspects of preparedness. During this period there is an increase in strength, speed, flexibility, agility, and is in general versatile physical training. It is characterized by the highest volume of training load and a gradual increase in the intensity of competition exercises.
The increase in the volume of the load should go in waves, i.e. months of heavy load should alternate with months of reduced load. A gradual increase in the load is only suitable for beginners and low-level athletes. It is also suitable for qualified athletes after a long transition period, at the beginning of a new cycle.
This period can be divided into two stages: general physical preparation and special physical preparation.
The competitive period is characterized by a stabilization of sporting form and further improvement in various aspects of preparedness. This period also provides integrated training and is a direct preparation for the competition itself.
The main objective of the competition period is the implementation of high-level training. Work in this period is characterized by a low volume and high intensity. The number of lifts is reduced by 20-40% as compared to the preparatory period with the reduction depending on the athlete's weight. The heavier the athlete, the greater the reduction.
The transition period aims to restore physical and mental capacity after high level training and competitive pressures to prepare for the next macrocycle at a higher level. This period forms the bridge between sports training cycles. Boris notes that he has always been against long transition periods.
Yearly Planning
Suppose an athlete plans on entering five important competitions (at the end of months 3, 5, 6, 9 and 11) and three of which (at the end of months 3, 5 and 9) are for him, the most important.
Cycle Months
1 1-3
2 4-6
3 7-9
4 10-11
Further suppose that the optimal numbers of lifts per month for this athlete during the preparatory and competition periods are 1,500 and 1,050, respectively. The yearly schedule may then look like the following:
Month Lifts
1 1,350 (preparatory, after a training lay-off)
2 1,500 (preparatory)
3 1,050 (competition)
4 1,430 (preparatory, slight reduction)*
5 1,000 (competition)
6 860 (competition)
7 1,150 (preparatory)**
8 1,500 (preparatory)
9 1,050 (competition)
10 1,150 (preparatory)***
11 770 (competition)
12 640 (active rest, GPP)
Average Number of Lifts Per Month = 1,120
* Looking forward, two competition months at higher intensity
** Recuperation before loading and competition
*** Definite background of fatigue, reduced loading is appropriate
The month’s plan is distributed non-uniformly: weeks with a large load should be alternated with weeks with small and medium loads.
Large loading has the greatest affect on the trainee and it creates the conditions for the further increases in competition results. Moderate loading maintains the level of trainability. Small loads are employed for active restoration and contribute to super-compensation, thereby creating the highest level of functional possibility. Variability is an essential component of maintaining sensitivity toward the training stimulus. Thus, only a sequence of loading and rest can contribute to a continuous increase in results.
Two-time Olympic champion in weightlifting, doctor of medical science Professor A. Vorobyov (1989) states that using any load with low intensity doesn't help him to achieve high results. High intensity in training is extremely important. It is an axiom.
