Training methods and planning

Speed-Strength Training of Weightlifters in the Pre-Competition Phase

V. N. Deniskin, Yu. V. Verkhoshansky, A. S. Medvedev, State Central Institute of Physical Culture (GTsOLIFK)

English summary of Tyazhelaya Atletika. Ezhegodnik 1982 (Moscow: Fizkultura i Sport, 1982), pp. 17–19: the text is paraphrased, not translated; figures are the original images.

Design

Aim: compare the shock method (rebound after a depth jump) with traditional pre-competition training, and work out how to dose it.
Subjects: 8 Masters of Sport, 6 Candidate Masters and 1 first-class lifter in experimental and control groups. The baseline was a control meet; the main criterion was the GTsOLIFK championship.
Tests on the UDS-3 dynamographic stand, at baseline and after each of 3 weeks: J-gradient (explosive strength), Q-gradient (starting strength) and G (accelerating strength).

Programmes

Control: 929 lifts, 114 t, and about 300 ordinary jumps.
Experimental: fewer squats, and depth jumps 3 times a week for 3 weeks: sessions 1–2 at 2 × 10 from 0.5 m, session 3 at 3 × 10, session 4 at 4 × 10, sessions 5–9 at 4 × 10 from 0.7 m. Total: 786 lifts, 90 t and 310 jumps.

Bar charts of weekly gains in five speed-strength indices, control vs experimental group — Fig. Relative weekly changes in the test indices (J-gradient, Q-gradient, G-gradient, absolute strength, maximum dynamic force; weeks 1–3). Black bars: control group; white bars: experimental group.

Results

Six experimental lifters set personal records in the total. The mean gain in snatch and clean and jerk was 6.7%. Individual gains reached 10 kg in the snatch (9.5%), 12.5–15 kg in the clean and jerk and 22.5–25 kg in the total. No control lifter beat their personal records.
Every speed-strength index rose more in the experimental group, sharply after only the first week (7 × 10 jumps). The shifts were largest at the start of the movement; in the control group they were largest at the end.

Conclusions

The shock method raises advanced lifters' speed-strength just before competition. It adds strength once barbell volume has stopped producing gains.
Compared with the control group, the gains were larger by 19.3% for absolute strength, 55.1% for explosive strength and 40.7% for starting strength.
The control group did 18.2% more lifts and 26.7% more tonnage.
Dosage: 4 × 10 rebounds per session, 3 times a week, starting 4 weeks before the meet and continuing for 3 weeks; 310 rebounds in total.