How much Volume is enough in weightlifting?
If my intensity is at 95-100% how many sets can I do in a day 5?10? and how many per week?
When does WSBC or the Bulgarians say that, that is too much? How did CF know when to scale back Ben?
It seems the Bulgarians Volume keep rising every year!
You have to keep in mind the Bulgarians just ditched athletes who didn’t progress in the training system, rather than tailor the training system to their athletes. Their “recovery” protocols also helped them out quite a bit.
First off how much is enough and how much you can do are two very different levels.
Second how many sets you can do also deals with what type of exercises you are doing and the combination of exercises.
Third I dont equate intensity with max tonnage, if you are at 95% of 1 rep max that is different then lifting at a higher intensity, it takes less recovery from low weights at high intensity, then high weights at high intensity.
Bulgarians and west side have different objects than sprinters so I wouldnt compare the two. Bulgarians from what I understand take time to increase and work in building up tolerance to higher tonnage.
Also you have to take into account rest between sets and rest between workouts.
Who cares when lifters scale back- different priorities.
Super
Check out R.A. Roman’s “The Training of the Weightlifter”, available from Bud Charniga at www.dynamic-eleiko.com
It, like all of the other translated Russian texts, is a tough read at first, but offers a fascinating look at the old Soviet ‘piecemeal’ system.
Charts are laid out for volumes of training, from the novice all the way up to International Masters of Sport.
You can even see the volumes in each training zone, and for different classes of exercises.
It has been one of the most important books that I have in my arsenal!
Spot on, also the “Fundamentals of Special Strength Training in Sport, Y. Verkhoshansky” the 2 books combinmed will give you a very good idea of weightlifting and also the applications and benifits of weightlifting in the training of athletes.
But be warned as mentioned previously, they are tough going on the noggin, definately not bedtime reading.
In my experiendce there is no substitute for knowing your athlete, they will give you warning signs when they have had enough. Overtraining from volume and overtraining from intensity are totally different. The section in Siff’s “Supertraining” on overtraining wil give you a good idea.
OK, but in the case of sprinting how did you know when to scale back on Ben’s volume in sprinting? This is what I am having trouble grasping.