Zone intensities and accommodation

Knowing the final goals of a training cycle for an athlete (lifter) will determine what kind of training intensity will be required. In the initial stages of training months before the first competition there should be a great emphasis on GPP (General Physical Preparedness). GPP should be included in all phases of training just to a lesser extent as the competition approaches.

Training intensities should look like the following:
3 months out from first competition: 75% - 85% of max
1 month out from first competition: 85% - 100% of max
*Alternate intensities to avoid accommodation

This is a very simplistic view of training intensities but it fits the framework of the argument. For more detailed competition programming refer to R.A. Roman Training of the Weightlifter. It's not recommended to continually max out periodically if full recovery has not been established. Training frequently using the similar loads, similar lifts, similar exercises leads to accommodation.

Law of Accommodation
This biological law states that a repeated stimulus over time will lower it's response. This will have an effect of lowered performance since there is no change in training stimulus. Differing intensities is the key toward creating a biological response that will create the desired adaptations. The point here is to create and introduce change to human body to continually stimulate it and force adaptations. Those adaptations should lead to increase in performance.

GPP = General Physical Preparedness

Continually add GPP to the training cycle especially after the first competition. GPP is not just exercise or skills for the sake of training. GPP should and MUST increase the potential of the human body!!! This is very important! For more information refer to R.A. Roman's book Training of the Weightlifter.

Coach Cap