So at the moment I’m maxing out often - Every week on PLs and now will be every session on OLs (for a limited time). I have been making quick progress on the PLs so have needed to retest often to use percentages for programming, and I’m new to the OLs.
I know I can’t go on maxing out so often forever especially on the PLs, but I don’t know how often I should be doing so, particularly as I become a more mature lifter. I’m fairly familiar with the Westside based recommendations - max out every week as long as you switch exercises frequently. I’ve heard of the Bulgarian lifters maxing out every session and training multiple sessions a day many days a week, but how long do they do that for, all year? However I’m not familiar with how other powerlifters or weightlifters manage intensity and avoid overtraining. I’m not just looking to see how often lifters max out, also their patterns of loading.
So where should I look for information on this? My first inclination is to look (again) at some of the best training books - Weightlifting Encyclopaedia/Sci&Practice/Supertraining. I had the first 2 of those but sold them last year :rolleyes: . Can anyone tell me which of these address what I’m looking for, and any other sources - CT?/Roman/Verkoshansky/translated texts?
Alternatively any links to online articles or OL forums would be good. Or of course anyone’s own experiences that might help me. By the way I’m training for (competing) OLs (July), Throws(May-Aug), PLs(Oct), and hope to return to sprinting (priority) if I can resolve a pinched nerve in my hip.
Just do a search on “periodization” on google. Supertraining has a whole chapter on it, though I can’t look through my copy because at the moment I am not in my appartment over easter.
As for overtraining, you will know if you are overtrained because you will go flat. You’re lifts will decrease slightly and you will become more suseptable to colds etc - again do a search on Overtraining on goodle.
As for maxing out. You don’t need to do it every session. First hand I don’t know what would happen. I have never had anyone max out every session, but I would be careful about doing that on days when you are not 100% healthy or 100% focused especially with 1RM - you could get injured.
I would be careful about following the Bulgarian sessions or Westside too strictly unless you have access to all the regeneration methods they use and are a world class performer. Those guys have massage/pt and are not always natural.
You don’t need to max out every session to know you are getting stronger. You can look at your progression in terms of poundages below 1RM. Remember absolute strength (1RM) is just one neurological characteristic and should not be the major focus of your program.
Periodization theory is all very well but in order to plan your long term strategy the most essential thing is a good training log. Keep records of both your physical levels and psycological levels from session to session. Be strict and let these be your guide as to how fatigued your body is. Sometimes it can be hard to notice that you are overtrained.
I will have a look for some more resources when I get the chance. Enjoy the holidays.
Woops! I didn’t notice the competing for PL and OLing part! I need to actually take in the whole thread in future - my mistake :o
Ignore my earlier advice to some extent. I have never trained any OL or PLs - so I don’t know jack about preparing for competition.
First thing. You need a good coach. These events can be v.dangerous! I’ve only seen a few meets and almost every one had its share of broken bones and torn muscles.
Find a coach or at least a competitor and work with them. You can’t learn this stuff over the internet or from a book. Sprinting is a complex sport but it is pretty difficult to die during participation. Not so with OL and PL!
I’d also start by checking out everything at these pages and working on from here:
I’m only planning on maxing out OLs for a couple of weeks, I’ve read that can be done ok. Especially as I’m new to the lifts they aren’t very taxing. But from then on I don’t know what to do. For example, I can’t imagine dropping the intensity on full snatches very much because if it’s too low you just power snatch it up.
Edit-update: I found a coach (and another lifter/coach) at a local club, he has been guiding me and I am learning a lot. Still got to read up a bit when I get the time.