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A programming framework for powerlifting coaches and athletes. This presentation will touch on yearly periodization, general prep work, specific prep work, and tapering for competitions.
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PROGRAMMINGA F R A M E W O R K
J O H N G R A C ES P O R T P E R F O R M A N C E C O A C H
C S C S U S A W U S AT F
PERIODIZATION
SPECIFIC PREP TAPERING CONJUGATE METHOD
GUIDING PRINICIPLES
OVERLOAD PRINICIPLE
PRINCIPLE OF REVERSABILITY
SUPERCOMPENSATION MODEL
PERIODIZATION ?
Failing to plan is planning
to fail.
Coach John Wooden
LIMITATIONS
VOLUME & INTENSITY TYPICALLY INVERSED, BUT…
SUITABLE FOR MOST, NOT ALL
ONLY ONE COMPETITION?
FAILS TO SHOW INTERACTION & ORDER OF EXERCISES
INADVISABLE
LOW / LOW
MEDIUM / MEDIUM
HIGH / HIGH
VOLUME & INTENSITY
SWEET SPOT
MEDIUM / MEDIUM (12-15 WKS)
HIGH / LOW (9-10 WKS)
LOW / MEDIUM (6-7 WKS)
OTHER
HIGH / MEDIUM (3-4 WKS)
HIGH / HIGH (2-3 WKS)
LOW / HIGH (3-4 WKS)
LOW / LOW (1-2 WKS)
GENERAL PREP
BUILDING A BASE
Building a base of
WHAT?
Dan Pfaff
POWERLIFTING RUNNING SWIMMING CYCLING
Wo r k S p e c i fi c Ta s k s
PROGRAMMING WORK CAPACITY
TIMED LIFTS (ON 60 OR 90 SECONDS)
HIGH REP SQUAT, DEADLIFT, & PRESSING
BACK OFF SETS
SETS AT 50-60% OF 1RM
GENERAL PREP RECAP
VOLUME HIGH
INTENSITY REDUCED
IMPROVE WEAKNESSES
GAIN FUNCTIONAL MASS
SPECIFIC PREP
SPECIFICITY
CLOSELY MATCH METABOLIC DEMANDS
SPECIFICITY INCREASES CLOSER TO COMPETITION
SPECIFICITY VS. SIMULATION
SPECIFIC PREPGRADUAL REDUCTION IN VOLUME
GRADUAL INCREASE IN INTENSITY
MASTER TECHNIQUE
COMPETITION PREP
SET ROUTINE
IMPROVE PERFORMANCE
REDUCE FATIGUE
2 - 3% IMPROVEMENT
0.5 - 3% IN ELITE ATHLETES
TAPERING
TAPERING GUIDELINES
MAINTAIN / INCREASE INTENSITY
REDUCE VOLUME 20-40% (40-60% FOR ELITE)
FREQUENCY UNCHANGED (NO MORE THAN 20% DECREASE)
START 10 – 20 DAYS OUT FROM COMPETITION
Inigo Mujika
THE CONJUGATE METHOD
MAX EFFORTMAX LOAD UNDER MAX RESISTANCE
FREQUENCY - 2x WEEK
SQUAT/DEADLIFT & BENCH
“MAIN MOVE” - 1-3RM
VARIATION OF LIFTS
DYNAMIC EFFORTSUB-MAX LOAD AT HIGH SPEEDS
FREQUENCY - 2x WEEK
USE OF BANDS & CHAINS
VARIATION OF LIFTS
VARIATION OF LIFTSSQUAT
SQUAT: FRONT / BACK / ANDERSON / ZERCHER
BAR: CAMBERED / SAFETY / STRAIGHT / BOWED
STANCE: CLOSED / NORMAL / WIDE
BOX: ABOVE PARALLEL / PARALLEL / BELOW PARALLEL
VARIATION OF LIFTSDEADLIFT
DEADLIFT: SUMO / CONVENTIONAL
BAR: TRAP / STRAIGHT
GRIP: ALTERNATE / OVERHAND / SNATCH
PULL: DEFICIT / FLOOR / RACK (PIN HEIGHT)
BENCH: FLAT / DECLINE / INCLINE / FLOOR
GRIP: NARROW / NORMAL / WIDE
PRESS: FULL ROM / BOARD (1, 2, 3 BOARDS)
VARIATION OF LIFTSBENCH
