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Friday 12 December 2014

The Russian Philosophy of Training





This is taken from Stuart McGill’s book “Ultimate Back and Fitness and Performance”. I am referencing the points he made and applying them to the sport of Powerlifting. Work Mr McGill used was by Siff (2002), Yessis (1987) and Matveyev (1981).

The 8 Principles

1/ The Principle of Awareness: The athlete must complete formal education to understand their own mind and body from several perspectives. These include basic function of the organ system, physiology, biomechanics, psychology etc all of which the athlete utilizes in an attempt to optimally control and gauge work.
So applying this to Powerlifting is really easy. Look at the human body understand what it does through anatomy/physiology textbooks then look at what movements Powerlifters do. From looking at the movements read up on human biomechanics/motor patterns. Once there is some form of education then athletes can look at periodization/specific training programmes for their sport. This added knowledge will greatly improve your own understanding of training and performance goals.
I am not expecting people to go and start doing a degree you can find this information in your local library or on the internet. When been prescribed a training programme with sets/reps/rest periods/tempo/volume/intensities etc question your coach/coaches. Understand why you are doing this, if you know why it makes you a better lifter you’re your lifting experience will be more enjoyable

2/ The Principle of All Round Development: Effort is directed towards developing a wide variety of qualities including physical strength, speed, coordination, and endurance together with will-power, mental toughness, group influence and exemplary moral conduct – to name a few.
For Powerlifting we can’t just focus on 1RM all the time we need to focus on other components of fitness. We have to look at flexibility/mobility to a degree not be hypermobile/hyper flexible as they aren’t the priority. We need to have enough range to reach the movement requirements for the lifts but any more range can be questioned “do we really need to be spending this amount of time doing stretching where I can spend more time working on XY or Z?”

The 4 main qualities for any all-round strength athlete said by Chad Smith of Juggernaut training Systems;

Maximal Strength: One rep maximum (one repetition maximum or 1RM) in weight training is the maximum amount of force that can be generated in one maximal contraction

Explosive Strength:  is characterizes by the athlete’s ability to display powerful efforts in the shortest amount of time. Explosive strength is determined by the relation of Fmax / tmax. (Defined by Professor Yuri Verkhoshansky)

Work Capacity: the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body. (Defined by Mel Siff)
Special Strength: This is a lengthy one to explain;

Special strength does not always mean transfer. Special strength exercises are just a tool to increase performance. The theory is that the more specific the exercises, the more than gains in them will transfer to your sport. In most cases this is true. But in some cases it is not. Beginners, for example, can get great transfer from more general exercises. The more varied or basic the movements in the sport, the more this can also be the case. And even putting the same exercise in various programs can create different results. Using special strength exercises optimally in a well-designed training plan will create the most transfer. This was written by Martin Bingisser of Juggernaut Training System’s.
(video and article linked in references)


These 4 qualities what Powerlifters should be aiming to train as they will help get the most bang for your buck so to speak. It will give you your biggest return. 



3/ The Principle of Consecutiveness: This principle is operationalized at two levels. The first recognizes the systematic increments in challenge (of all variables noted in the previous principle) as the training program progresses. The second level recognizes the pacing within a training session to ramp up intensity and correspondingly ramp down intensity at the conclusion.
Certainly these qualitative descriptions are supported by science, showing the beneficial biomechanical consequences of this regimen. In addition, injury prevention approaches utilize this principle to reduce tissue stress. During static postures, tissues at the joint interface accumulate micro deformations. A well designed warm up slowly introduces motion as these tissues regain their “normal” confirmation, preventing destructive stress concentrations.

1st Level: Simple translation it is about understanding and recognising the progressive overload through these small increments (these “overloads” are of the previous principles).
2nd Level: Is do with pacing yourself through a session. Rather slow down a warm up and a session than speed it up as from experience rushing any exercise results in injury. Take many warm up sets you feel you need to for the squat, bench or deadlift.

4/ The Principle of Repetition: This is based on Pavlov’s three stage theory for development of conditioned reflexes. The first stage requires the athlete to understand what must be learned; the athlete directs full concentration on the repeated performance, perfecting the motor and skill ability. The final stage is characterized by the athlete no longer needing to concentrate on the task since the task is automatic. Perfect practice technique together with repletion, rest and recovery are vital for optimizing this principle.

Practicing makes you better only if what you are practicing is what you are required to do.
Relating back to the earlier principles athletes have to understand what they must do to improve. Learn new training methods/cues/training styles etc to push their performance. Once they have been educated and understand what they need to do they will do the necessary movements/work to develop a particular movement or skill. This can be a CNS adaption (3 weeks) or a muscular adaption (6 weeks or more). Once the task has been done for a long period of time it becomes automatic. Elite Powerlifters are not focusing on the skill of the squat they are focusing on recovery, training knowledge as they know everything about the movement. 

5/ The Principle of Visualisation: The athlete must be able to visualise the movement at many levels. They must be familiar with kinematic patterns at different joints, in motor patterns in different areas in the body. One technique that we employ to optimize this principle is to have the athlete draw the motion and motor patterns of the task following his/her analysis of the components. This obviously is an academic session away from the competition arena. We are often made aware of major misperceptions or misunderstandings on the part of the athlete through this principle. It can be extremely valuable for progressing to optimal performance.

Powerlifters can do this by drawing out their movements for each lift (squat bench and deadlift) either on a blank sheet of paper of writing out the movement as a form of text. This can be used a mental imagery cue before they go and lift.
e.g. Squatting

Hands close squeeze upper back together into the bar
The weight is light and part of me
Set feet for unracking brace core/expand it into the belt
The weight is light I have lifted this in training
And so on until you get to the point where you have completed the lift.



6/ The Principle of Specialization: Two levels of specialized training are recognised as vital. The first is usually well incorporated in various specificity training principles of the physical variables, while the second is not as well recognized and practiced – namely the practice of elements that are experienced only in competition. This may include distractions of audiences or other athletes, or challenges from unpredicted weather for example.

Specificity of training we all know, to train for powerlifting you must train like a powerlifter and not an Olympic weightlifter.
But how specific should one go? Should we try to replicate the competition as much a possible? I think so. We should try and recreate “mini comps” in training cycles to reinforce what you will experience an actually meet. Such as timed warm ups, more people watching you train. This can also bring in an effect known as the “Hawthorn Effect” where ones performance will improve when significant others are watching. 

7/ The Principle of Individualisation: Every athlete is an individual from many perspectives. This implies that no single training regimen will suit all in a sport or all members of a particular team.  

This is stating that no two people will have the same physioligcal and psychological response to the same exercise intervention.
e.g. if myself and someone whom was of the same family/same age/same gender/same height, weight/strength etc and we ran the same programme such as 5/3/1, Cube, Starting Strength, Texas, Westside whatever.
We would get different results as everyone’s body will respond differently to stress.

8/ The Principle of Structured Training: This principle operates at two levels. The first level pertains to the design of a single workout. The session typically begins with a warm up with specific effort directed to tissue joint and physiological systems warm-up and for creating conditions for skill learning. The main component of the workout typically begins with activity to perfect technical and tactical skill, and then progresses to speed and agility training, then to strength training, and finally to endurance training. This is followed by a concluding phase to enhance eventual recovery and enhance retention of motor skills.
The second level of this principle deals once again with progression from one session to the next. Athletes cannot maintain peak performance levels. If they truly peak, they will breakdown the person. Periodization consists of planned cycles of training that may incorporate many mini-cycles within the larger cycles. Obviously, this varies widely between sports and events.

We can look at these 2 levels for structured training in the following ways;
Training Session: What you are training on the day. Today’s training is quads and glutes orientated and will cover back squats, front squats, GHR etc.

Microcycle: A microcycle is typically a week because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle.
A micro-cycle is also defined as a number of training sessions, built around a given combination of acute program variables, which include progression as well as alternating effort (heavy vs. light days)..

Mesocycle: A mesocycle represents a phase of training with a duration of between 2 – 6 weeks or microcycles, but this can depend on the sporting discipline. A mesocycle can also be defined as a number of continuous weeks where the training program emphasize the same type of physical adaptations, for example muscle mass and anaerobic capacity. The goal of the planner is to fit the mesocycles into the overall plan timeline-wise to make each mesocycle end on one of the phases and then to determine the workload and type of work of each cycle based on where in the overall plan the given mesocycle falls.


Macrocycle: A macrocycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition.

- Preparatory Phase: This phase consists of the general preparation and specific preparation. Usually the general preparation is the longer of the two phases. And the specific preparation is the shortest.

- Competitive Phase: This phase may contain a few main competitions each containing a pre-competitive and a main competition. Within the main competition, an uploading phase and a special preparatory phase may be included.

- Transition Phase: This phase is used to facilitate psychological rest, relaxation and biological regeneration as well as to maintain an acceptable level of general physical preparation. This phase lasts between 3 – 4 weeks (maybe longer) but should not exceed 5 weeks under normal conditions and may be sports specific. It allows the body to fully regenerate so that it is prepared for the next discipline.


I hope you enjoyed reading this please like my Facebook Page Linked here for more training articles, videos and sports science material ; https://www.facebook.com/AndrewRichardsonPowerlifter


References
Mcgill, S. (2009). “Ultimate Back and Fitness and Performance”. 4th Edition. Wabuno, Backfitpro Inc.
Marchese, R; Hill, A. (2011). "The essential guide to fitness: for the fitness instructor". Sydney, NSW: Pearson Australia. p. 135.
Matveyev, L., (1981) Fundamentals of Sports Training, Progress Publ. Moscow (English)
Siff, M., (2002) Supertaining, 6th editon, Supertraining Institute, Denver.
Yessis, M., (1987) Secrets of Soviet Sports Fitness and Training, Arbor House.
https://www.youtube.com/watch?v=my2d72OlaAU&list=UUxEV58PJpZhoYN3L35_48Pg





Andrew Richardson, Founder of Strength is Never a Weakness Blog





















I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  


My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.


My most recent publications: 


My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 
























I had my own business for providing training plans for teams and athletes. 
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 



Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278 



Tuesday 18 November 2014

How to Prepare for Your 1st Powerlifting Meet


So you have decided try Powerlifting and are going to your 1st competition. Well done on you, you will not regret this decision in fact some of you (if not all of you) will catch the "iron bug" and be hooked on the sport for the rest of your life. As I write this I am going to two competitions with my Powerlifting club, the Teesside Barbarians. Most of the lifters this will be their first ever meet and writing this will help prep them but will also help any new lifter to the sport.



Hitting the depth


Here is a short list of things to do pre comp, during comp and post comp to get the most out of the experience;

Pre Competition:

- Send off entry form in plenty of time: This is so the federation gets your form well in advance. Either via post or by online entry. Best getting this done weeks in advance than having to pay on the day saves the hassle and not stressing about paying then rushing to warming up.

- Run a long training cycle (8-12 weeks): This is so you can refine your technique and build up your strength base so you can peak accordingly at the meet. Planning to win never plan to fail. Use a simple programme (once you have solid technique), such as 5/3/1 and or starting strength.

- Train with a Powerlifting club or an individual who has competed before: This is so you can learn first hand of someone whom has had experience coaching someone for a meet or they have trained themselves and competed. Makes sense, you would ask a maths teacher a maths problem you wouldn't ask a crossfitter to teach you how to do powerlifting same way you wouldn't ask a powerlifter to teach you how to do Crossfit.

- Watch videos on lifters to see how the seasoned veteran's lift: Again similar to the above point this so you can learn specific technical/mental cues to help improve your platform perform at your best

- Get the required equipment for the meet (belts, straps, knee length socks): All must wear knee length socks for the deadlifts this is to stop your shins from cutting. Each meet will provide their own chalk so no need to bring your own (you can but why waste your own, it is unlikely that it will run out of chalk). Bring you own belt and lifting wrist straps (if you use them)

Depending on the competition and what federation you will lift with some rules may be relaxed for first timer lifters just so they don't have to shell out loads of money. The competition I am sending my team too is an inter gym/club comp you can wear your normal training gear, however saying that if you don't have a singlet then you must wear shorts that are above knee length so refs can see knees are locked out. You must wear knee length socks pulled up to cover shins, this is a health and hygiene issue same as you must wear foot wear. Ideally flat soles. You can wear neoprene knee sleeves not any other kind. You can't wear knee wraps, or use lifting straps but you can wear wrist supports. You can use any belt. Please have a look on IPF website at rules for lift,  You will have three attempts your heaviest lift gives you your total. Please everyone who reads this be aware that although dress is relaxed so new lifters can take part without shelling out loads of money, the rules for the lift will be strictly adhered to as per IPF rules. No exception to these rules (By Dave Richardson organiser for 5 Towns Powerlifting Deadlift Competition).

- Work out how your bodyweight fluctuates over a day and a week: This is so you can work out which weight class you are going to be competing in. Since it is your first comp don't do a weight cut or anything go in as the strongest version of yourself. Why leave strength before the platform use all the strength you have gained.

- See which foods make you feel full of energy and those which make you feel bloated/tired: You want to be eating well for the competition and bringing food to the competition that you can rely on. Foods that pack a punch will help you perform better don't eat to feel tired eat to feel up and at it. Sugary foods on the day to get the energy up, night before eat plenty of carbohydrates to store up the energy.

-  Make sure you see a physio/sports therapist to get rid of any niggles/pains that may inhibit your training: This will highlight any areas which may be susceptible to injury and help your recovery process so you can go into the next training session feeling better.

- Set realistic goals at this competition: You are hear to lift a new personal best and to enjoy yourself. Doesn't matter what anyone else is lifting in your class or other classes. Only focus on yourself that's it. Set a plan well in advance on what your target weight you will lift at the competition. Set your opener, 2nd lift and 3rd attempts closer to the meet (these may change depending on how the warm up goes).

- Read over the federations rule book: This is so you are aware of what you can and cant do on the day of the event. It just so you don't do anything that may result in a failed lift.

- See videos of lifters who are competing at this event: This will allow you to see how the seasoned lifters prepare themselves mentally before a lift and how the judging is done. Remember to listen to the ref when starting the lift and when to rack it (especially for the bench press).

- Run a practise meet before competing: This is to familiarise yourself with the calls so you don't make a mistake.


During Comp

- Get there early: Never be late for anything in life no likes being late and don't want to be keeping anyone waiting.

- Check out the venue before the weigh in starts: This is so you can see what is there and where everything is located such as changing rooms, warm up area, lifting area, eating facilities etc

- Get a nice spot close to the platforms, warm up area and bathrooms/changing rooms: Again for ease of access and an area for you/your club to set their fort up.

- Set up your cameras (if people are recording): Some clubs bring down cameras on tripods to record the meet or their own lifters. Get down early to set them up and speak with the organiser on where they want them to be set up.

- Be one of the first to weigh in so you have time to re-weigh in again if need be.

- Eat loads of food after weighing in: To replenish energy levels

- Stay well hydrated on the day so you don't feel tired and you can perform to the best of your ability

- Warm up in advance of your scheduled flight to lift: Rather have to slow down my warm up then to speed up my warm up.

- Help others warm up/not just yourself: Do your own warm but respect others if they are the flight before you let them take priority on warming up. Everyone is really friendly and if you just ask for a weight on the bar they will happily oblige.

- Be focused: Focus on yourself who cares what the monster in the corner is doing or why that dude is shouting so much, focus on what you are doing. Warm up as you planned set your sights on bettering yourself.

- Change your openers if you have to: There is no shame in changing your openers if you feel you are tired or weaker than normal. Just speak to the head judge 20 minutes before lifting he/she will usually call for each flight to change their openers if need be well in advance of lifting

- Make sure you have all you need to lift on the platform with you at all times: Don't be that idiot who forgets to put on his belt as he was so excited to lift haha. It has happened I have nearly done it you just get so focused on lifting you forget the small things.

- Make sensible jumps between attempts ask friends/coaches for feedback. They will provide useful feedback on what weight you should be attempting next.


Post Comp:

- Save your videos or post them on social media asap (reason being too many people lose their videos due to not enough phone storage and or losing their phone).

- Thank the referees, judges, loaders and the organisers for giving up their time and putting the hard work in for running the meet.

- Congratulate all other competitors without them the meet wouldn't of happened.

- Network with everyone at the meet, find out where they train, who they train with, what is their training style best why to learn is by asking others. They may not have all the answers but its better ti ask.

- Go out after the meet for a celebratory meal and drink to reward yourself for the hard work and time/money you have put into improving yourself.

- Re assess if you think powerlifting is for you, if it is great, if not don't worry you tried it better than most. However if you liked it getting planning for your next competition and look to better yourself again aim for a 5kg personal best this time.


I have the upmost respect to anyone to lift in front of a crowd of people trying to lift a weight they have never done before. That takes guts and you may feel the pressure, but embrace it. We all have been up there and we will all be cheering you on so give it all you got. Thrive off the pressure

See you on the Platform

By Andrew Richardson, Chairman of the Teesside Barbarians Powerlifting Club.

Useful Links

http://www.idfpa.net/#!getting-ready-for-your-first-powerlifting-compeition/c195v
http://www.gbpf.org.uk/
http://www.bdfpa.co.uk/




Andrew Richardson, Founder of Strength is Never a Weakness Blog





















I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  


My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.


My most recent publications: 


My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 
























I had my own business for providing training plans for teams and athletes. 
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 



Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278