National Strength and Conditioning Association Volume 26, Number 5, pages 6268

Keywords: snatch; clean; weightlifting; preparatory phase; peak

An 8-Week Periodized Mesocycle Leading to a National Level Weightlifting Competition

Emidio Edward Pistilli, MS West Virginia University, Morgantown, West Virginia David E. Kaminsky, MS Temple University, Philadelphia, Pennsylvania Leo Totten, MS Littlestown, Pennsylvania David Miller Moorestown, New Jersey the clean and jerk. The training programs of competitive lifters can vary greatly, despite this common goal. As a part of any training program, several variables, such as the numbers of sets and repetitions, exercise selection, volume load, and training intensity, are specifically manipulated during particular periods of training. The process of manipulating training variables is known as periodization (4, 17). The basic premise of periodization is to prepare an athlete for competition while preventing overtraining. Training is broken down into different phases with specific objectives for each phase. The yearly plan is termed a macrocycle, which is broken down into shorter phases called mesocycles. Mesocycles often include preparatory and competition phases of training and can last anywhere from several weeks to months. Mesocycles can further be broken down into 1- to 4-week blocks of training termed microcycles. Specific training objectives are outlined for each microcycle, whereas the objective of the mesocycle is to prepare for the upcoming competition (17). Factors that can influence training variable manipulation include daily workout performance, the experience of the athlete, and/or the amount of time available before the next competition. Matveyev (11) originally described a periodized training program that consisted of 2 phases designed to prepare a lifter for a competition. The preparation phase was associated with a high volume load and moderate intensity of training. A typical training session would consist of 36 exercises, with 48 sets per exercise and 46 repetitions per set (11). The volume load in strength exercises, such as squats and pulls, could account for as much as 6070% of the total volume load in this phase (7, 12, 13). The second phase was termed the competition phase and was associated with a decrease in the volume load and an increase in training intensity. A typical training session in this phase would consist of 14 exercises per session, with

summary
The concepts of periodization are often applied to the training programs of athletes in order to prepare for competition. These concepts include manipulation of training variables such as volume load, training intensity, and exercise selection. The following training program is one example of how these concepts can be manipulated and applied to the sport of weightlifting.

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n the sport of weightlifting, athletes train to lift the heaviest weight overhead in 2 separate lifts: the snatch and

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Table 1
Training Variables During Microcycle 1: High-Volume Training Week 1 Exercises Technique lifts Snatch Clean and jerk Power form Assistance lifts Snatch pull Clean pull Strength lifts Back squat Front squat RDL Presses Abdominal work Number of workouts Weekly volume Technique repetitions Strength repetitions RDL = Romanian deadlifts. 4 ~18,500 30% 70% 4 ~15,000 35% 65% 3 ~10,000 35% 65% 2 ~5,000 20% 80% 46 36 8590% 5 35 8590% 35 35 8085% 56 46 8590% 46 46 8085% 6 46 8085% 56 34 8085% 56 36 8085% Sets 610 Reps Intensity 23 8085% Sets 68 Week 2 Reps Intensity 24 8085% Sets 57 Week 3 Reps Intensity 13 8085% Sets 6 Week 4 Reps Intensity 23 8085%

35 sets of each exercise and 13 repetitions per set (11). The total training load of squats and pulls in this phase would be reduced compared to the preparatory period (5). These phases were often separated by what was termed a transition phase as training volume was decreasing and training intensity was increasing (11). Stone et al. (14) outlined a different model of periodization for a strength/ power athlete that consisted of 4 phases: hypertrophy, basic strength, strength/ power, and peak. Each phase consisted of characteristic numbers of exercises, sets, repetitions, and training sessions per

week. In general, volume load would be high and training intensity moderate during the hypertrophy phase. Volume load would decrease and training intensity would increase as the athlete progressed though the basic strength and strength/power phases. The number of technique lifts (i.e., snatch and clean and jerk repetitions) would also increase as the athlete progressed through these phases. The goals of this model are to prepare a power athlete for 1 high-level competition or to maintain strength/ power gains during the course of a sport season. What follows is an 8-week periodized training mesocycle used by members of a

weightlifting team in preparation for a national-level competition (American Open Championships). This mesocycle occurred during the last quarter of the training year as a part of the yearly training macrocycle. The yearly macrocycle complies with the periodization scheme outline by Stone et al. (15, 16) in which volume load progressively decreases and intensity and technique training progressively increases. The daily and weekly manipulations in volume load and intensity serve to prepare the lifters for the upcoming competition while still complying with the yearly macrocycle. The concepts proposed in this general model of preparatory training can be repeated throughout the training year prior

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Figure 1. Volume load during the 8-week mesocycle and 2-week microcycle.Volume was calculated as weight lifted repetition sets.

ures, the numbers of sets and repetitions as well as overall training volume fluctuate on a weekly basis. Based on the fitness-fatigue model (2), lifters would perform the highest volume of training during the first week of each microcycle. Volume load would progressively decrease during the next 3 weeks to take advantage of the fitness effects obtained from higher volume training. The fatigue effects seem to be highest following an increase in volume load (3). Therefore, by reducing volume load for the last 3 weeks of each microcycle, fatigue effects can be reduced. In addition, by increasing training intensity during these same 3 weeks, fitness effects can be maintained and maximized (3). Each of these 2 microcycles will be explained in further detail below. Following the competition is a 2-week recovery microcycle. This microcycle is associated with a return in the volume of training and a low to moderate training intensity. This phase also reduces the number of snatch and clean and jerk lifts performed, in an attempt to allow the athlete to recover from the stress of the competition. For complete descriptions of the proper technique of the lifts in this program, please refer to the texts by Baechle (1) and Drechsler (4).

Microcycle 1: 4 Weeks of High-Volume Training

This 4-week microcycle is characterized by a high volume load of training (Table 1). Typically, 56 sets are performed for each exercise, with 35 repetitions per set. Workout totals for sets would range between 25 and 30, and for repetitions between 90 and 100. Volume load, defined here as sets multiplied by repetitions multiplied by weight lifted, would be partially dependent on the absolute weight the individual lifted during the training session. Repetitions increase consecutively for 23 workouts followed by a reduction in the subsequent workout. A weekly pattern of decreasing volume and numbers of sets and repetitions is apparent (Figure 1).

Figure 2. Fluctuations in strength versus technique repetition percentages during the 8-week mesocycle and 2-week microcycle.

to a competition. Coaches should monitor daily training performance and make alterations as necessary to maintain and/or increase performance as well as to reduce fatigue.

The overall program encompasses 10 weeks of training, which can be broken down into 3 different microcycles. The first 2 microcycles each last 4 weeks. As can be seen in the accompanying fig-

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Table 2
Training Variables During Microcycle 2: High-Intensity Training Week 1 Exercises Technique lifts Snatch Clean and jerk Power form Assistance lifts Snatch pull Clean pull Strength lifts Back squat Front squat RDL Presses Abdominal work Number of workouts Weekly volume Technique repetitions Strength repetitions RDL = Romanian deadlifts. 4 ~13,000 30% 70% 34 ~12,500 25% 75% 34 ~9,000 45% 55% 23 ~5,000 60% 40% 47 14 8085% 57 14 8085% 57 24 8085% 45 23 8085% 6 2 8085% 68 12 8085% 45 2 8085% 45 2 8085% Sets 57 Reps Intensity Sets 12 8590% 710 Week 2 Reps Intensity Sets 12 8590% 57 Week 3 Reps Intensity Sets 12 8085% 56 Week 4 Reps Intensity 1 90100%

The first exercise performed for each training session in this microcycle is either the classical snatch or clean and jerk or the power form of these lifts: the power snatch and the power clean. The power forms of the classical lifts help develop strength and speed in the pulling aspect of each lift (4). Specic strength exercises are also performed during this phase. Pulls from various starting positions and grip widths, back and front squats, Romanian deadlifts (RDLs), and various pressing exercises account for the majority of the training volume during this phase. In the preparatory period of training, strength exercises can

account for up to 70% of the total volume load (7, 12, 13). The percentages of technique repetitions and strength repetitions also fluctuate on a weekly basis (Figure 2). However, the focus of this microcycle is a high volume load in the strength lifts with the overall goal of building a solid base of strength as the athlete transitions to the next phase of training.

Microcycle 2: 4 Weeks of High-Intensity Training

This 4-week microcycle of training consists of a higher percentage of snatch and clean and jerk repetitions (Table 2). During this microcycle, the number of sets devoted to the classical lifts increas-

es to as many as 10 sets per workout. However, the repetitions are reduced to 12 per set. This accomplishes the goal of reducing volume load while increasing training intensity. Also during this microcycle, the percentage of technique repetitions will begin to increase, whereas the percentage of strength repetitions will decrease. This trend will continue through the week of the competition, where the percentage of technique repetitions reaches a maximum (Figure 2). The focus of this phase of training is on perfecting technique and increasing the overall training intensity for both of the classical lifts. As shown in Table 2, each

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Table 3
Training Variables During Microcycle 3: Recovery Training Week 1 Exercise Combination lifts Power snatch + overhead squat Power clean + push jerk Sets 34 Reps 58 Intensity 70% Exercise Technique lifts Power snatch Power clean Snatch balance Strength lifts Back squat Press behind neck Bench press Abdominal work Number of workouts 23 34 58 70% Assistance lifts Snatch pull Clean pull Strength lifts Back squat Front squat RDL Presses Abdominal work Number of workouts Technique repetitions Strength repetitions RDL = Romanian deadlifts. 3 20% 80% 35 610 80% 45 56 80% Week 2 Sets 57 Reps 23 Intensity 80%

session begins with either the snatch or the clean and jerk. After performing a few repetitions at a light weight, the athlete performs progressively heavier sets of single repetitions, working toward a maximum single repetition in each exercise. This is followed by pulls at specific percentages of 1RM of the snatch and clean and jerk and then back or front squats. The training session is concluded by assistance exercises, such as the snatch balance and speed squats. The overall goal of this phase is to peak the athlete for the subsequent competition. By performing single repetitions of the snatch and clean and jerk at high percentages of 1RM, the lifter is prepared to do the same in an actual competition.

Microcycle 3: 2 Weeks of Recovery Training

After the physical and psychological stresses of a weightlifting competition, the athlete requires time to rest and recuperate. The goal of this short phase is to allow the athlete to recover while not causing a detraining effect. It has previously been demonstrated that strength can be maintained for up to 2 weeks after a competition with a reduced volume of training (6, 10). Previous research has also demonstrated that decreases in maximal force, integrated electromyography, and muscle fiber cross-sectional area for type II fibers occur if athletes become completely sedentary (8), and that such decreases may occur in as little as 4 weeks (9). It would seem important to retain

some level of conditioning so that the athlete will be prepared to initiate the next phase of training. In this microcycle, volume load increases compared to the previous microcycle. This increase in volume load is accomplished by increasing the number of repetitions performed for each exercise. However, the overall training intensity is reduced. In addition, there is less of a dependence on the classical lifts during this period. As seen in Table 3, there are no snatch or clean and jerk repetitions performed during the first week of this microcycle. Combination lifts, such as power snatch plus overhead squat and power clean plus front squat, take the place of technique repetitions. During

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week 2 of this microcycle, snatch and clean and jerk repetitions are added but only account for 20% of the total repetitions performed. Assistance exercises, such as the power snatch, power clean, pulls, and squats account for the majority of the volume load. The reduction in intensity and number of snatch and clean and jerk lifts will allow the lifter to fully recover as the next microcycle approaches.

2.

3.

Conclusion
The above training program describes a 10-week periodized mesocycle for a national-level weightlifting competition. This program uses principles of periodization, in which volume load and training intensity fluctuate during specific phases of training in an attempt to have the athlete peak for the competition. Analysis of this program reveals similarities to the periodization methods described above (11, 14). Similar to Matveyevs model (8), this program uses a preparation phase of high volume load followed by a competition phase of reduced volume. In addition, consistent with the model of Stone et al. (14), the initial 4-week microcycle is associated with a greater percentage of strengthlifts, with a subsequent increase in technique-lifts during the second 4-week microcycle. Applying these principles of periodization can be an effective method to prepare a lifter for a competition. The model presented here is meant to be a guideline for coaches to help prepare athletes for a weightlifting competition. Coaches may be able to use the concepts presented in this mesocycle as a template to help design training programs on an individual basis. However, coaches should be able to make daily adjustments in a lifters training program, based on daily workout performance, while still addressing the objectives set forth for each microcycle, mesocycle, and macrocycle of training. 4.

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10.

References
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Training and Conditioning . T.R. Baechle, ed. Champaign, IL: Human Kinetics, 1994. pp. 404405. Bannister, E.W. Modeling elite athletic performance. In: Physiological Testing of the High-Performance Athlete. J.D. MacDougall, H.A. Wenger, and H.J. Green, eds. Champaign, IL: Human Kinetics, 1991. pp. 403424. Chiu, L.Z.F., and J.L. Barnes. The fitness-fatigue model revisited: Implications for planning shortand long-term training. Strength Cond. J. 25(6):4251. 2003. Drechsler, A. The Weightlifting Encyclopedia: A Guide to World Class Performance. Whitestone, NY: A IS A Communications, 1998. pp. 207227, 252256. Ermakov, A.D., M.S. Abramyan, and V.F. Kim. The training load of weightlifters in pulls and squats. Soviet Sports Rev. 18(1):3335. 1983. Fleck, S.J., and W.J. Kraemer. Designing Resistance Training Programs. Champaign, IL: Human Kinetics, 1997. pp. 166170. Frolov, V.I., N.M. Efimov, and M.P. Vanagas. Training weights for snatch pulls. Soviet Sports Rev. 18: 5861. 1983. Hakkinen, K., M. Alen, and P.V. Komi. Changes in isometric forceand relaxation-time, electromyographic and muscle fiber characteristics of human skeletal muscle during strength training and detraining. Acta Physiol. Scand. 125:573585. 1985. H a k k i n e n , K . , a n d P. V. Ko m i . Electromyographic changes during strength training and detraining. Med Sci Spor ts Exerc. 15(6):455460. 1983. Hakkinen, K., A. Pakarinen, M. Alen, H. Kauhanen, and P.V. Komi. Relationships between training volume, physical performance capacity, and serum hormone concentrations during prolonged training in elite weight lifters. Int. J. Sports Med. 8:6165. 1987.

11. Komi, P.V., ed. Strength and Power in Sport. London: Blackwell, 1992. pp. 357369. 12. Medvedev, A.S., V.I. Frolov, A.A. Lukashev, and E.A. Krasov. A comparative analysis of the clean and clean pull technique with various weights. Soviet Sports Rev. 18(1):1719. 1983. 13. Medvedev, A.S., V.I. Rodionov, V.N. Rogozyzn, and A.E. Gulyants. Training content of weightlifters in the preparator y period. Soviet Sports Rev. 17:9093. 1982. 14. Stone, M.H., H. OBryant, and J. Garhammer. A hypothetical model for strength training. J. Sports Med. 21:342351. 1981. 15. Stone, M.H., H.S. OBryant, B.K. Schilling, R.L. Johnson, K.C. Pierce, G.G. Haff, A.J. Koch, and M.E. Stone. Periodization. Part 1: Effects of manipulating volume and intensity. Strength Cond. J. 21(2):5662. 1999. 16. Stone, M.H., H.S. OBryant, B.K. Schilling, R.L. Johnson, K.C. Pierce, G.G. Haff, A.J. Koch, and M.E. Stone. Periodization. Part 2: Effects of manipulating volume and intensity. Strength Cond. J. 21(3):5460. 1999. 17. Wathan, D, and F. Roll. Training methods and modes. In: Essentials of Strength Training and Conditioning, T.R. Baechle, ed. Champaign, IL: Human Kinetics, 1994. pp. 404405.

Pistilli

Edward Pistilli is pursuing a doctoral degree in exercise physiology at the West Virginia University.

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Kaminsky

David Kaminsky is a doctoral candidate at Temple University.

Totten

Leo Totten is president and head coach of the East Coast Gold weightlifting team and is a senior international coach for the U.S.A.Weightlifting.

Miller

Dave Miller is the vice president of the East Coast Gold weightlifting team and is a regional coach for U.S.A.Weightlifting.

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