[TRAINING]
competitive element for teams entered in the competition, primarily in terms of the effect these totals have on the athlete’s placement
in the sessions scheduled for
his or her bodyweight category. At the Pan American Games only “A” sessions were held, so entry totals were easily determined for our team with lower totals reflecting levels well within the athlete’s best total to date and/or current capability. At the World Championships, however, a num- ber of classes had “C” sessions which were scheduled for early morning or late in the evening, representing a competitive disad- vantage to some extent. Therefore, a balance has to be drawn
between session desirability and athlete current capability, particularly where he or she is borderline between sessions in terms of the entry total range in which the individual’s capability falls. Working forward from the athlete’s best estimated starting attempts for the competition and then factoring in the 20kg and 15kg win- dow yields a reasonable entry total that then can be further adjusted to suit each individual circumstance. In some instances, the resulting entry to-
tal may be a little higher than the athlete’s most recent best domestic competition total. For example, he or she has made sig- nificant progress in recent training; in other cases, injury or illness may indicate a need for caution and a reduced entry total to allow for lowering the first attempts once the actual warm up process has begun. The critical factor is a determination of realistic starting attempts for each athlete as the basis for determining the entry total, with the objective of optimally locating each ath- lete in the proper lifting session matching that individual’s current capabilities.
BY ZYGMUNT SMALCERZ
Listed is a sample workout for a 69kg female preparing for the 2011 American Open. Zygmunt’s training program often does not work off of the percentage of the athlete’s personal bests. Instead he uses previous workouts to analyze what he feels is the natural progression that the athletes should make.
The remainder of Zygmunt’s sample training schedule can be found on
http://weightlifting.teamusa.org.
MONDAY – A.M.
1. SN BAL & OHS 25/2+1 35/2+1 45/2+1 55/2+1 65/1+1 75/1+1 80/1+1 2. SN@HIP, BLKS 35/2
40/2
50/2 80/1
45/2
3. SN@KNEE, BLKS 45/2 77/1
65/2 50/2 70/2
4. SN 40/1 50/1 60/1 (70/1)3
5. SN PULL, STAND ON BLK 80/3
85/3 (90/2)2 MONDAY – P.M.
1. HANG CL @KNEE & J 35/1+1 45/1+1 55/1+1 65/1+1 2. C & J 50/1+1 60/1+1 70/1+1 80/1+1 90/1+1 95/1+1 3. C & FS 80/2+2 87/2+2
(92/2+2)2
4. C PULL, STAND ON BLK 100/4 105/4 110/3 110/3
5. JUMP UPS 4x4
TUESDAY
1. FS 50/6
70/5 80/4 95/3 107/1 95/3
90/3 100/2 107/1 107/1
2. SN PP & OHS 50/1+1 60/1+1 70/1+1 80/1+1 90/1+1 95/1+1 3. JUMP UPS 80/2+2 87/2+2
(92/2+2)2
4. C PULL, STAND ON BLK 100/4 105/4 110/3 110/3 5. ABS
1. SN PR, SQUATTING 15/6
25/4
2. SN@KNEE , BLKS 30/2 40/2 50/2
45/2 50/2
WEDNESDAY – A.M. 20/5
30/3 55/2
3. SN@BELOW KNEE, BLKS 35/2
55/2
(70/2)2 4. SN 40/1 50/1 60/1 65/1
5. SN PULL, STAND ON BLK 80/4
85/3 (90/2)4
WEIGHTLIFTING.TEAMUSA.ORG << 7 60/1 (65/2)2 70/1
1. BS 60/6
THURSDAY 80/5
90/4 105/4 115/3 120/1 115/3 123/1 115/3 213/1
2. SN PP & OHS 35/6+1 45/5+1 55/4+1 65/3+1 75/2+1 80/1+1 3. JUMPS TO LATERAL BOXES 45/5 55/5
65/4 75/4 4. ABS FRIDAY
1. PS 35/3 45/3 68/1
50/2
2. SN PR, SQUATTING 15/4
25/4 30/4 55/2 35/3
3. PC & FS 45/3+1 55/3+1 65/2+1 75/2+1 80/1+1 85/1+1 90/1+1
4. PJ & SQT 45/2+1 60/2+1 75/2+1 90/2+1 95/1+1 100/1+1 5. FS 85/4
95/3 (102/2)4 60/1 65/1 73/1 75/1
1. PRESS IN SPLIT 25/3 35/3
70/2
WEDNESDAY – P.M. 40/3
2. JERKS FROM BLKS 55/2
85/2 100/2 (120/1)2
3. C & FS 45/2+2 60/2+2 70/2+2 80/2+2 90/1+1 80/2+2 90/1+1
4. C PULL FROM BELOW KNEE, BLKS 105/4 (110/3)4
5. JUMP UPS 5x
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