| Question: |
| What are your suggestions for tailoring the training program just prior to a competition? My current approach is to have high intensity and volume training loads up to about three weeks prior to a competition. Week three before the competition maintains high intensity but reduces the load/volume by about 30 to 50%. Week two before is low volume and intensity -- basically a recovery period. Week one before the competition (early in the week) I work up to my competition starting weights in the snatch and C&J once or twice. The last part of week one is light intensity and low volume. Thank you for taking time to consider questions and trying to get America's weightlifting program back on track. |
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| Answer: |
This is a great question and one that often times sets a lifter up for success or failure after months or even years of hard work for a competition. Your general outline is along the right track. Depending on the significance of the competition and lifter I recommend tapering from 1-3 weeks. However it is paramount to keep intensity high in each workout that you do perform up until competition. If we are on a three-week taper from 6 days per week, we will drop total days down to about 4 days of training, then down to about 2 days of training, with the last week having 2 days of training with competition level weights at each training session. This is extremely important to maintain the adaptive state and keep the lifter used to the heavy poundage’s that will be experienced on competition day. On the “off” days the lifter should do a generalized warm-up and no more. That covers the training aspect of preparation for a competition. |
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| Question: |
You have said that the more exercises you have eliminated, since you first became Bulgarian national coach, the better your success has been. Basically it came down to snatch, clean and jerk, front squat, and back squat. In theory the back squat could also be eliminated. I've heard you experimented with that. However, I never heard of the results. Should it be used, and if so how/when should it be applied?
Thanks for your time. |
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| We have found that taking back squat out is more effective for the healthy lifter. Sticking with the three lifts named above as the only training for the advanced and healthy lifter. We do add in other lifts, and back squat is usually the first for a lifter that has any problems. For example David Spitz, one of our top lifters, has recently had shoulder surgery and cannot do many presses per week, or heavy front squats. So we have added back squat into his routine to work on leg strength while his shoulder recovers. |
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| Question: |
Sage is a senior in high school and a 63 kg lifter with:
71 kg snatch
85 kg clean and jerk
100 kg front squat
120 kg back squat
Is Sage as a 17 year old too young to emphasize your philosophy in her training? I have in the past had Sage doing: 1. Front squat 2. Snatch. 3. Clean and Jerk 4. Front Squat again. I feel her squatting power is limiting her lifts. Would you have her do back squat as well?
I totally agree with you and your philosophy. I would enjoy learning more about it. |
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| Answer: |
Sage is quite an accomplished lifter for the USA at those numbers; very good job coaching her! We have found more success putting the traditional lifts first, followed by front squat in the daily sessions. This allows the athlete to focus on their lifts in a fresh state and then worry about generating power in the final lift(s) of the session. I do feel that in your case a back squat may be of assistance, perhaps at the end of the session in place of the front squat several times per week as this will get Sage used to the heavier loads. However you must be careful not to over use the back squat since the power generated is not as applicable to the clean and jerk as the front squat is. Remember that power takes time (years) to generate is most individuals. One last suggestion is that if Sage is only able to train once per day at this time you can put two squat sessions at the end of the workout separated by 15 minutes of rest time. At our facility we are blessed with the ability to train several times per day and I know this is not reality for everyone.
I hope this helps answer your question. |
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| Question : |
Hi Mr. Abadjiev,
If a lifter has spent around a year on learning the lifts and already has a background in strength sports (good strength base and is used to going heavy for max attempts) how often should this lifter lift close to maximal loads every week? This is assuming his form is good enough to not break down too much on heavier attempts. Also, how heavy (percentage) should a lifter go one his light days?
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Form and flexibility are the most important aspects and the foundation for any successful athlete in weightlifting. So the first question you must ask is that your form is impeccable and consistent before moving to maximal loads, the time this takes for a lifter varies. We find the most success when lifters perform near maximal loads at least several times per week with once per week both in the morning and afternoon sessions on those days. We do not include many “light” days as on the days after near maximal attempts lesser numbers still “feel” difficult for the lifter and this is a must to maintain the adaptive state. |
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| Question : |
| What are the top three supportive exercises your athletes follow ie over head press, pull ups, lunges etc.............? Best of luck to you in the USA! |
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| Our athletes do not do any "supportive exercises" they stay with full clean and jerk, snatch, and front squat. If the athlete is injured they will do back squat or parts of the lift the full lifts (ie. high pulls, push press, etc...). Just as in any sport you must be extremely careful with the stresses you put on your athletes. You must have direct benefits from each exercise because the athlete has limited recovery capacity. |
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| Question : |
| Coach Abadzhiev : I thank you in advance for reading my e-mail and I hope you will have the time to answer my question. I am a 65 year old Master lifter attempting to compete in our National Masters competition and believe I will qualify for the Worlds Masters competition in 2008 in the 84 kilo division. At the present time I have maintained a training practice of only the classical lifts plus squats six days a week and after 70% of 1RM I have completed only single repetitions. Do you believe this is too much for an individual my age? I have attempted two sessions per day when time permits, but my work responsibilities must take priority. Would it be best to devote energy to only one lift per day working to single repetitions? I understand your philosophy of adaptation and I embrace the principles you advocate. I realize my age is against me but I am determined to succeed. At heart I must be Bulgarian. I thank you for your time and patience. |
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Thank you for your kind words and understanding of my work. Your program looks very good so far however twice a day training is highly beneficial for any competitive lifter. I think your 6 days weekly lifting should be kept, and stick simply to the classical lifts and front squat as this will minimize any extra work you must do. If you can find any days of the week that you can cut your volume by 1/3 and then add a second session of the same volume you will end up with more total weight per day and your results should improve. Many people make the mistake of feeling they need to be on the platform for 45 minutes to 1 hour each time, however what matters is the total amount of time over time, not at any one workout.
Hope that helps you on your path, Good Luck! |
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