Powerlifting is a sport in which the athlete is tested for a 1RM for Squat, Bench and Deadlift. Strength and power development are high priorities within the training block leading up to a competition and are at the top of their Needs Analysis. Consistent with research by Zourdos et al. (2016), I often will implement a daily undulating approach to my weekly loading strategy that follows traditional periodization models for intensity manipulation. It is common practice for powerlifters to peak their volume around 3-4 weeks before a competition and then to taper the volume in either a linear or step-fashion (Pritchard et al., 2016). The purpose of the tapering period is to allow the body to achieve the highest level of readiness by dissipating accumulated fatigue while maintaining physiological adaptations achieved during the training block (Bompa & Buzzichelli, 2019). In order to facilitate this state of peaked strength and dissipated fatigue, many tactics can be implemented. It is common to see a powerlifter completely stop performing accessory movements as early as 2 weeks before competition in order to cut total volume and to increase the specificity of their sport (Pritchard et al., 2016). A reduction in sets and/or reps performed is another simple way to reduce volume. But, why not just train hard until you're about 1-2 weeks out then just completely stop training? In theory, total volume could be equated in this manner but it doesnt keep the body in a state of readiness and actually has been studied and shown to be detrimental to strength (Izquierdo et al., 2007). What has been studies to be most effective is to cut the volume and either increase intensity or at least keep it the same until about 1-2 weeks out from the meet. This will allow the body to dissipate fatigue while simultaneously increasing strength and power output. Consistent with research by Ferland & Comtois (2019) I will often start tapering the deadlift around 4 weeks out and then the squat and bench around 3 weeks out. This is due to the nature of the deadlift and how taxing it is on the system. Most lifters will need more time to recover from deadlift overreaching. During the tapering period I place a higher emphasis on recovery via massage, active rest and things such as foam rolling. During the week of the meet it is common for the powerlifter to perform 2-3 sessions, ending 2-3 days before the meet, that are both low intensity and extremely low volume in order to keep the athlete both psychologically and physically ready for competition (Grgic & Mikulic, 2017). Ultimately, peaking/tapering methods can be highly individual and open and documented communication should be maintained between the coach and athlete in order to determine which approach would be most suited to the individual.
References
Grgic, J., & Mikulic, P. (2017). Tapering practices of croatian open-class powerlifting champions. Journal of Strength & Conditioning Research, 31(9), 2371–2378.
Izquierdo, M., Ibañez, J., González-Badillo, J. J., Ratamess, N. A., Kraemer, W. J., Häkkinen, K., Bonnabau, H., Granados, C., French, D. N., & Gorostiaga, E. M. (2007). Detraining and tapering effects on hormonal responses and strength performance. Journal of Strength & Conditioning Research, 21(3), 768–775.
Bompa, T., & Buzzichelli, C. (2019). Periodization-6th Edition: Theory and Methodology of Training. Champaign, IL: Human Kinetics.
Ferland, P. M., & Comtois, A. S. (2019). Classic powerlifting performance: A systematic review. Journal of Strength & Conditioning Research, 33, S194–S201.
Pritchard, H. J., Tod, D. A., Barnes, M. J., Keogh, J. W., & McGuigan, M. R. (2016). Tapering practices of New Zealand’s elite raw powerlifters. Journal of Strength & Conditioning Research, 30(7), 1796–1804.
Zourdos, M. C., Jo, E., Khamoui, A. V., Lee, S. R., Park, B. S., Ormsbee, M., Panton, L. B., Contreras, R. J., & Kim, J. S. (2016). Modified daily undulating periodization model produces greater performance than a traditional configuration in powerlifters. The Journal of Strength and Conditioning Research, 30(3), 784-791.
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