Control and Tempo of Training Loads From Supertraining | ArticlesBase.com

In varous articles and in Ch 6 of "Supertraining", I have stressed the value

of using objective and subjective feedback (in a scheme called Cybernetic

Periodisation) to control and guide the training process and optimise

performance. Here are two methods that some Bulgarian coaches have used to

control training. This modified extract from an article on lifting

organisation, was discussed at the 1983 IWF (International Weightlifting Fed)

technical conference in Varna. "Supertraining" contains several other tests

for helping to control training loads and offering an ongoing self-regulating

form of periodisation to suit the individual.

Control of Training Loads

In contemporary training practice it is necessary to evaluate the alterations

in the functional condition of weightlifters, developing both as a result of

a longer training process and under the influence of the load of separate

exercises during given training hours. This allows for timely corrections in

training process planning, while at the same time helping advance planning.

We differentiate three types of control in sports training: stage-by-stage,

current, and operative. We will draw your attention to two forms of control

which according to us characterize well the Bulgarian experience and at the

same time differ from the forms of control used in most countries.

TABLE

Pulse-rate in the different zones of activity in of maximum and repetitions

till failure at 80 %

Pulse rate during press out in the Jerk

Bar no pulse- pulse- pulse- pulse- pulse

Load lifting rate rate rate rate rate

in before after after after after after

% lifting lifting 1 min. 2 min. 3 min.

60 3 100 150 112 98 98

70 3 102 152 110 100 100

80 2 102 154 120 102 98

90 1 108 151 118 118 98

100 1 116 156 120 108 102

refusals 6 102 196 148 128 106

Pulse rate during press out in snatch exercise

60 2 102 168 138 120 102

70 2 102 174 132 114 103

80 2 102 186 144 116 108

90 1 108 186 144 120 108

100 1 108 194 178 120 108

refusals 5 102 212 168 138 120

We have come across foreign authors G.Novik, A. Saksonov, N. Saksonov (1980)

have also studied pulse rate values. The contingent under examination has,

however, had a considerably lower qualification; we believe there can be

considerable differences between high class weightlifters and others - that

is why we look upon the pulse rates of our weightlifters on which the given

data in the below Table are based, as possessing the necessary degree of

reliability. These are mean values of numerous recordings measured in the

ordinary way and duplicated by a telemetric outfit which considerably

decreases error probability. Bearing in mind that the exercises which

provoke, after lifting at a 170-180 pulse rate, have the highest training

effectiveness, we can very easily organise training exercises exclusively in

these zones of activity.

The other form of control consists in assessing the intensity, both of the

separate training load and for a longer period of time. That is carried out

in accordance with the following formula:

Intensity I = C.(Lvol)/ NL

Here I stands for intensity. Lvol - for load volume ( = sum of all sets x

reps x weight for all major exercises); NL - for the number of lifts, C is a

structure coefficient expressing the percentage of the competition exercises

relative to the secondary exercises. For the sake of greater convenience, 100

% is equated to 1. Accordingly, 50, 60 or 80 percent will be equal to 0.5,

0.6, 0.8, respectively.

Thus, if one uses equal proportions of competitive and supplementary

exercises at a given stage of one's training (i.e. 50 percent of each = 0.5)

and the training load volume is 20,000 kg with total number of lifts NL =

200, the above equation becomes:

Intensity I = 0.5.(20000)/ 200 = 50 intensity units

Our investigations demonstrated that such an approach reveals the structural

relations between the different loading aspects. Higher indexes for intensity

units for a longer training period under normal conditions are followed with

higher sporting results. It became clear, at the same time, that the

substantial disturbance of the optimal correlation between competition and

secondary exercises does not lead to an increase of results values. The

optimal correlation in this case is about 50:50 %, with small individual

deviations - plus or minus 5 ...

Note that this "intensity" being discussed here has nothing whatsoever in

common with the different definition of "intensity" as used by those who

advocate HIT (High Intensity Training). Intensity in lifting and serious

strength training circles has for many decades referred to how heavy a given

load or session is relative to one's maximum. That is why it is preferable

and less ambiguous to refer to HIT as "Highly Intensive Training", because

that form of training with submaximal or lighter loads with many reps is very

strenuous or demanding with respect to local muscle endurance, but not to

one's limit strength or 1RM.