The Russian Approach to Planning

a Weightlifting Program
Petr Poletaev
Regional Weightlifting Fed. of Valencia
Valencia, Spain
Vicente Ortiz Cerera, CSCS
Weightlifting Coach
Universitat de Valencia, Spain
IN THE PAST, ELITE WEIGHT
lifers ( 1, 2, 5, 6, 8, 14) based their
weightliting programs on the pa
rameters of volume and intensit,
the volume parameter being based
on repetitions, sets of repetitions,
and amount of weight (in kilo
grams) lifted per workout, micro
cycle, mesocycle, period of train
ing, and years (6). Around 1970,
however, coaches and trainers be
gan using the number of repeti
tions when calculating the volume
parameter in planning.
Saksonov attempted to fnd
other parameters to control the
volume of training ( 11, 12). He ar
gued that tons and repetitions did
not reflect the volume of training.
Instead, he developed a new con
trol system based on kilograms
multiplied by the height of the lift.
This control system was not
readily accepted in weightlifting
circles, however, due to the difi
cult in calculating the volume,
the varing heights of the weight
lifters, and the fact that the sys
tem did not correlate with the vari
ous weightlifting exercises.
The intensit parameter in
planning was based on the aver
age possible weight that could be
lifted per exercise, workout, mi-
20
crocycle, mesocycle, and period of
training (6). Another way to plan
the intensity parameter in a long
period of training was through rel
ative intensit (7), that is, inten
sit of training based on the ath
lete's best performance.
Bemshtein explains that the
human body not only adapts to
training but can also surpass the
planned goals (3). The establish
ment of individualied short-term
and long-term goals is critical in
this new methodolog of planning,
as opposed to previous planning
based on predetermined numbers
of repetitions. The goals must re
flect a new concept of weight train
ing cycles when applied to weight
lifing.
Traditional Versus New
Concept of Planning
Traditional Planning
Traditionally, weightlifting pro
grams were based on several
factors:
Distribution of volume per
years based on repetitions
per week
Planning of weightg exer
cises per cycle of training
Strength and Conditioning
Measurement of the volume
and intensit per cycle of train
ing and groups of exercises
Planning of volume based on
group of exercises in each
training cycle
Distribution of volume and
intensit per 4-week train
ing cycle
Planning the number of repe
titions between 90% and
100% in each month.
However, I consider the calcula
tion of the number of repetitions
to be neither a reliable nor accu
rate indication of one's potential
in future weightlifting events.
New Method of Planning
The new method of planning
weightlifting programs comprises
four main points:
1. Yearly goals are based on
competition results and fuc
tuations in weight, height,
and other factors.
2. Training is cycled according
to competitions and goals in
each competition.
' 1 National Strength
Conditioning Association
Febrar !
3. Each group of exercises is
based on the varing effects
on the human body.
4. Technical and intermediate
goals in each cycle of train
ing are established with re
spect to each weightlifting
exercise.
Yearly Goals. Coaches should
statistically analyze the following
items to predict the athlete's goals
for the next several years:
Age
Years of training
Body weight
Height
Category
Best snatch
Best clean and jerk
Olympic-style total
Score based on the 1992 Sin
clair coeficients ( 13)
Correlation between snatch
and clean and jerk.
Coaches can predict yearly
goals based on the fuctuations in
weight and height of the weight
lifters (see Figures 1, 2, and 3).
Figure 1 represents an example of
changes in height. The height of
young developing weightlifers
can help predict future body
weight, which U tur allows us to
predict future goals in terms
of technique, maximum lifted
weight, and so on (9, 10).
Figure 2 shows how to predict
the weightlifter's body weight for
annual competitions. For best re
sults, height and body weight
must have an optimal relation
ship, as shown in the Ketle index
in Figure 3.
Figure 4 uses the Olympic total
to help predict yearly goals. This
statistical analysis can also be
used to calculate the maxmum
weight that can be lifted in the
snatch (Figure 5) and the clean
and jerk (Figure 6) in future com
petitions. Figure 4 shows the rela
tionship between Olympic total
Febrar 1995
Height(cm)
19
ZALWANLM
3J
1
16
15
1
34
3 3Z 3 3 3 3 3 3 3 Z Z3 ZZ Z Z Z Ags
y = , Z,4 + Z4 "Z ,1 + 4,O-Z"4 Z41O- 4
Statistical analysis of the development of height.
Body Weight (kg)
3

37

33 3Z 3 3 3 3 3 3 3 Z Z3 ZZ Z ZA Z
Age
y = Z, ,Z + ,Z"Z ,3Z + ,3 T,3O-
Statistical analysis of the development of body weight.
Ketle' Index (grcm)
,
,

.
,
3Z 1 3 3 3 3 3 3 Z Z3 ZZ Z Z Z Age
y = Z, , + ,ZAZ ZOZ + ,O - ,OJ
Development of the relationship between height and body
weight.
Strengt and Conditioning
21
OM
ZALWALM
500
400
00
200
100
1S74 1S76 1S7 1S0 1S2 1S4 1S6 1S YoBra
y . Z,4Z4e+ + 4,104e+bX Z0b,14X"Z + 3,414ZeZ"3
QUI Eolution of the Olympic total.
bn8I0h(kg)
240
220
2
180
180
140
120
10
80
60
40
20
0
10 11 12 13 14 1 5 16 17 18 19 20 21 22 23 24 25 Age
y 3598,8 952,45x + 92,407x2 3,9417x3 + 7,1001e-2x4 - ,O
Evolution of the snatch, in kilograms.
Clea Jerk (kg)
270
240
210
18
15
12
9
8
30
D
ID 11 1 2 13 1 4 15 16 17 18 19 20 21 22 23 24 25 Age
y 6195,5 1697,5x + 176,43x2 8,58 42x3 + 0,1975tx4 1,728e-3x5
Evolution of the clean and jerk, in kilograms.
22 Strengt and Conditioning
and years of training for Zackare
vich, a former world record holder.
We can arrive at an approxmate
prediction of future score by using
the statistical formula shown in
Figure 4.
Training Cycles. As in many
sports, load planning is defmed in
yearly training cycles (4). The
weightlifter's training must be
planned according to the most im
portant competition of each year
(Olympics, national champion
ship, etc.), above all taking into
account the athlete's potential.
The yearly cycle must be based on
the dates of the competitions,
training phases, and number of
compettions in which the lifter is
expected to reach his or her best
score. Following each competi
tion, a period of 1 to 2 weeks will
be needed for recover of all physi
cal and physiological capabilities.
Macrocycles are training peri
ods that include both general and
specifc preparation phases and a
competition phase. Transitor pe
riods beteen major competitions
or at the end of the yearly plan are
excluded. Since these macrocy
cles run from 6 to 16 weeks,
world-class weightlifers can
reach new goals three to four
times a year while for beginners
the frequency is eight or nine
times a year. Table 1 shows the
macrocycles that make up the
yearly plan.
Exercise Grouping. The model
presented here (Tables 2 and 3) is
that of the national weightliftng
team of the former Soviet Union.
To reach their highest potential,
Soviet weightlifters must also in
clude supplemental exercises
such as squats, power snatches,
and power cleans. We combine
different tpes of snatch and clean
and jerk exercises in order to ob
tain the optimum results in the
competitive lifts.
Febrar 1995
These tpes of exercises are
classifed into fve groups (al
though some coaches put squats
and pulls in one group):
1. Classic snatch; Power
snatch; Classic snatches
from different starting posi
tions; Power snatches from
different starting positions.
2. Classic clean; Power clean;
Classic cleans from different
starting positions; Power
cleans from different start
ing positions.
3. Classic snatch pulls; Classic
clean pulls; Classic snatch
pulls from diferent starting
positions; Classic clean
pulls from diferent starting
positions; Bend-overs (good
morings with a barbell be
hind the neck).
4. Back squats; Front squats;
Splits (lunges).
5. Classic jerk; Push-jerk;
Push-press; A and shoul
der exercises (press behind
head, military press, etc.).
The first four groups emphasize
overload in the lower body while
the fifth group emphasizes over
load in the upper body. To avoid
overtraining, one should combine
the first four groups with the last
group. This training structure is
based on just one group of exer-
-
Table 1
Example of Macrocycle Planig
Macro 1 M 2 MacrS Macro4
Duraton lOwks 11 w 12wks 12wks
Body weigt (kg 107 108 108.5 109
Snatch (kg 195 200 195 210
Clean & jerk (k) 235 240 245 250
Table
cises per workout, as seen in the
following example:
Monday: 1st and 4th groups
Tuesday: 5th group
Wednesday: 2nd and 4th
groups
Thursday: 5th group
Friday: 1st, 3rd, and 4th
groups
e Saturday: 2nd and 5th groups
Alterating high intensit work
outs with medium and low inten
sit workouts will help the weight
lifter to recover properly and will
prepare him or her for the next
workout. According to this distri
bution, we plan and predict our
intermediate goals.
LD6CICG&C 080. After the
initial test, we can more accu
rately predict the intermediate
goals per exercise and also the re
sult of the final competition, al
though with slightly less cer
taint. In order to reach one's
highest potential in weightlifting,
intermediate goals should be
carefully calculated in a predeter
mined percentage based on sets,
repetitions, and maxmum lifted
-
Example of Macrocycle Traiig (Macro 3)
Perod Phases (-5)
Pepaor Per
1. Hyertophy
2. Tansiton to basic
strengh
3. Basic strength
Pecomti Per
4. Steg & power
Comte Per
5. Peang (mant . )
Febrar 1995
Work-
W outs
2 9/wk
2 9/wk
3 15/wk
4 15/wk
6/w
Cndt./ Tes
trainJngs a dy Sets Reps
2/wk 1-2 2-6
2/wk 1-2 6 2
2/wk 2-3 2-4
3-1 5-7 1-3
1 4 1-3
Stengt and Conditioning
% H Intensity Vole
11 2-3 low mod
75-80 2-3 mod mod
8090 2-3 mod-high high-mod
80-100 1-2 mod-hig mod-low
7080 1.5-2 mod-low low
23
24
Table 3
Example of a Workout in Each Phase
No. of
Workout Dtion exer. M Reps % Intensity
Hypertrophy phase, 1st week, Pepaatot perod. Intermediate goal: general conditioning
Mon/Wed/F 2/day 3 hrs 4 5 2 70-75 low
Tes 1+1/day 3+2 hrsc 5 5 2 70 low
Turs/Sat 1/day hrs 4 4 210 5Q70 low
Sun 1/day 1 hr low
Volume
mod-hig
low-mod
mod
hig
Frm Hypertrophy to Basic stength, 3rd week, Preparatot perod. Intermediate goal: work on his 80% most
of the time
Mon/Wed/F
Tes/Sat
Turs
Sun
2/day
1/day
1+1/day
1/day
2+3 hrs
3 hrs
3+2 hr
1 hr
4
5
4
5
6
5
3-
2-6
610
75-80
80
5Q80
mod
mod
mod
mod-high
low
mod-hig
Basic strength phase, 6th week, Peparatoc perod. Intermediate goa: 6 sets/2 reps at 9001 in specifc
exercises per wrkout except Mon & Sat
Mon 3/day 1+2+2 hs
Tes 2/day 1+3 hrs
Wed 3/day 1+2+2 h
Turs 2/day 1+3 h
Fr 3/day 1+2+2 h
Sat 2/day 1+3 hrs
2+3+3
3+4
2+3+3
3+4
2+3+3
3+4
6
5
6
5
6
5
1-
1-
1-
1-
1-
1-
8( 85
7( 85
75-90
SQ-90
SQ90
So-90
mod
mod
mod
hig
high
hig
hig
mod
high
mod
hig
mod
Strength and power phasd, 8-9 weeks, Pecompetitlve perod. Interediate goal: 7 sets/1 rep at 90% for
Olympic-stle and specifc exerises on Mon, Wed, F. & Sun (8th week) and 1-3 sets/1 rep at 10001 in snatch
and clean & jerk (9t week}
Mon 3/day 1+2+2 h 2+3+3 5 2-3 so85 mod high
Tes 1/da 1 hr 1 5 5 50 low low
Wed 3/day 1+2+2 h 2+3+3 6-7 1-2 SQ-85 mod hig
Turs 1/day l hr 1 5 5 50 low low
F 3/day 1+2+2 hrs 2+3+3 6 1-2 9QIO high hig
Sat 1/day 1 hr 1 5 5 50 low low
Sun 3/day 1+2+2 h 2+3+3 5 1-2 9Q-100 hig hig
Pea phase, 11th week, Competitve period. Interediate goa: recovet & mantenance
Mon 1/day 2 hrs 4 6 1-2 75-85 mod low
Tes 1/day 2 h 4 5 3 80 mod low
Wed 1/day 2 hrs 4 5 1-2 75-80 mod low
Turs 1/day 2 h 4 5 2 75-80 mod low
F 1/day 1-1/2 hrs 3 45 2 7Q-75 low low
Sat 1/day 1-1/2 hrs 3 45 2 70 low low
Sun Competiton
Ke: a1 + 1 = 1 weightlifng training & 1 conditonng training. "1 condtioning tining. 03 + 2 = 3 weightlifing
t & 2 conditoning tng. dis training occurs on Tes. Turs. & Sat; it enhances the lifer's recovet
for ne workout. Mon. Wed, & F ae for snatch and clean & jerk.
Interediate goals per week: 1s week: genera conditioning. 2nd wek: 6 sets/3 reps at 80% for specifc
exercises such as jerk, clea, push jerk. D wek: work at his 80% U most sets this week. 4t week: 6 sets/
2-1 reps at 8595% for specifc exercises U each workout. 5t week: 6 sets/4 reps at 7001 U snatch and
clean & jerk. 6t wek: 6 sets/2 reps at 90% for specifc exercises per workout ecept Mon & Sat. 7t wek:
6 sets/ 1 rep at 95% in snatch and clea & jerk and specifc exerc. Mon & Sat. 8t wek: 7 sets/ 1 rep at 90%
U snatch and clean &jerk and specifc eerc. Mon. Wed, F, & Sun. 9h wek: 1-3 sets/1 rep at 100% in
snatch and clean &jerk. lo wek: 5 sets/2 reps at 90% U snatch and clean &jerk. 1 1t week: recovet
and maintenance. and fnal goal in competition.
Strength and Conditioning Februar 1995
vi SVETA
Februar 1995
Yuri Zackarevich was the domi
nant force during the 1980s D
the 100 and 1 10 kg classes on the
interational weightlifting plat
form. His success was the result
of scientifc and systematic train
ing applied over a long period of
time. (Top photo: U.S. Weight
lifting Federation; bottom photo:
Bruce Klemens)
Strength and Conditioning
weight. Each intermediate goal
will vary in terms of weight, num
ber of repetitions, and number of
sets. The intermediate goals must
be fxed to the lifter's current pos
sibilities with respect to sets, rep
etitions, duration of lif, and fre
quency of high percentages.
If a lifer cannot meet the inter
mediate goal, he or she will not be
able to achieve the predicted fnal
goal. Terefore the coach should
modif the training to enable the
lifter to reach the intermediate
goal. When intermediate goals are
adjusted individually, this allows
lifers to monitor their progress
and also serves to motivate them
in the pursuit of their final goal.
By meeting each intermediate
goal, the weightlifer will gradu
ally and safely reach his or her f
nal goal.
Using the groups of exercises in
Table 3 as an example, we can es
tablish the goals of each weight
lifting exercise between weeks and
cycles of training. Each weight
lifing exercise has its own pro
cess of improvement. This process
might be evaluated in terms of
the number of repetitions and
amount of weight lifted.
This new methodolog in planning
a weightlifting program incorpo
rates training concepts from the
Russian weightlifing team over
the past 10 years and will provide
better results in weightlifting
competitions when based on the
following points:
Strict monitoring of the
weightlifter's possibilities in
each training cycle;
A system that provides moti
vation and enhances the
weightlifter's chances of real
izing his or her predicted fmal
goal at the competition;
2
Clear goals based on studies
of the weightlifer's potential;
A planning system that pro
vides further knowledge about
the process of personal train
ing and the relationship be
tween exercises, sets, and
repetitions .
References
1. Abadzhiev, I. L podgotovke bolg
arsk tiazheloatletov k moskov
skoy olimpiade 1980 [About the
Bulgarian weightlifting training
for the Olympics in Moscow,
1980]. Thelaya Atletika. Es
hegodnik. pp. 71-74. 1982.
2. Ajan, T., and L. Baraga. Weiht
liing Fitness for All Sport. Bu
dapest: Interational Weight
lifting Federation. 1988.
3. Bemshtein, N.A. Ocherk po fisi
ologii dvisheniy y funccionalnoy
activnosti [Approach to exercise
physiolog and physical activit].
Medicina. 1966.
4. Garhammer, J. Periodization of
strength training for athletes.
TackTechn. 7:2398-2399. 1979.
5. Luchkin, N.I. Podnimanie tiash
estey [Weightlifting]. Fiskultura i
Sport. 1940.
6. Matveev, L.P. Teoria fisicheskogo
vospitania [Teor of physical
education]. Fskultura i Sport.
1959.
7. Medvedev, A.S. Mnogoletnee
planirovanie trenirovki [Plan
ning of training for several years].
Fskultura i Sport. 1971.
8. Medvedev, A.S. Progamma mno
goletey trenirovk v tiazheloy at
letke [Weightg progam for
several years]. Fkultura i Sport.
1986.
9. Poletaev, P.A., M.S. Gisyn, and
S.V. Stepanova. Is opyta podgo
tovk molodeshnoy sboroy ko
mandy S.S.S.R. [An experience
of the Junior Weightlifting Team
of URSS]. Tiahelaya Atletika.
Eshegodnik. pp. 33-36. 1984.
10. Roman, R.A. Opredelenie per-
spektivnost tiasheloatletov [Pre
diction of future records in
weightlifing]. Tiahelaya Atlet
ika. Eshegodnik. pp. 49-53.
1984.
11. Saksonov, N.N. Doziroyka trenir
ovochnyi zaniaty tiazheloatletov
[Training routines in weight
lifting]. Teoria y Practica Fis
icheskoy Cultury. 3:71. 1963.
12. Saksonov, N.N. Index nagsk v
tiazheloy atletike [Index of load
weightg]. Teoria y Pactica Fs
icheskoy Cu. 3:10-21. 1976.
13. Sinclair, R. Te 1992 Sinclar co
efcients. Canadian Weihtlifing
U 1992.
14. Vorobiev, A.N. Textbook of
Weihtling. Budapest: Intera
tional Weightlifting Federation.
1978.
Polotaov OMlz LoWota
Petr Poletaev, Technical Director of
the Regional Weightlifting Federation
of Valencia, Spain, graduated from
the Central Institute of Physical Cul
ture in Moscow and has held several
titles in weightlifting. He coached the
USSR weightlifing team in 1978-
1987 and the Russian female weight
lifting team in 1990-1992.
Vicente Ortiz Cerera is a weight
lifting coach and PhD student at the
Universitat de Valencia. He has
taught strength training courses and
published several articles on the topic
of strength and power training, which
is the focus of his doctoral disser
tation.
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26 Strength and Conditioning
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