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

No strength gains? Accommodation and diminishing returns in your training.

You have been training for awhile now and have not made a P.R. or have not progressed. The reasons are that you have reached what is called Accommodation and diminishing returns. Below we'll explain what those concepts are and what you can do to return to making gains in your training.

Law of Accommodation
In a nutshell, what this means is that if you train with a same set of intensity and loads for an extended period of time the body's biological response to is accommodate to the stress. At this point, your body has adapted and will not make progress given the same loads.

Diminishing Returns of training
After accommodating to the load and intensity the body will no longer make gains. This point is known as the Diminishing Returns. The point of a training plan is to achieve a desired outcome over a given period of time. If that plan has reached diminishing returns it's time to change.

How can you prevent Accommodation and Diminishing Returns?

1. Increase loading.
It's all about loading and intensity. You can increase the load which increases intensity to create more force development. Force = Mass x Acceleration. By increasing the load you can increase force.

2. Increase rate of force development
Power = force x distance / time. Increase force over time and the power increases. A change in either force or decrease in time will change the outcome and power. Ways to increase rate of force development are the use of bands for overspeed eccentrics or to create more force development at the top of a pull. Bands will want to pull down a weight faster so you must overcome the reverse direction of bands.

3. Use variable resistance
The use of different bars, chains, or different loading pattern can alter the stress given to the muscle cells to prevent accommodation. Say instead of doing a regular power snatch with the same bar you use bands to pull on the snatch. Lighten the load, place the bands over the bar and you will have to pull harder to extend and drop faster to receive the bar.

These are few methods to over come diminishing returns to your training to prevent accommodation and to continue making progress in your training. Each program is individual to the athlete and must address the athletes weaknesses, preparedness, motivational levels and lastly specific outcomes the athlete has in mind.

For questions email me at capscave@gmail.com