WESTSIDE TRAINING

 

October 2010 - Vol. 33 No. 12

A MULTI-YEAR PLAN

by Louie Simmons | 614.801.2060

www.westside-barbell.com

 

Renowned sports scientist, A. S. Medvedyev, wrote a text called A System of Multi-Year Training in Weightlifting (1986). It was translated by Andrew Charniga, Jr. It presents a system to train for and compete in the Olympics. Of course, there is much information about training of all respects and how to achieve results at the correct time in a long-term plan. Someone once said, “When you fail to plan, you plan to fail.”

Another highly esteemed sports scientist, Tudor Bompa, wrote several books on all subject matter, including long-term periodization. In Bompa’s book, entitled Theory and Methodology of Training (1997), he discusses training of many lengths of time. The Greek Philostratus, an ancient scholar, proposed a four-day system, referred to as the Teter System. Men, such as Tudor Bompa, A. S. Medvedyev, and the late Y. V. Verkoshansky and others like the Bulgarians Felix Meerson and Hiden, had much to do with the short and long-term planning of the Bulgarian weight training system (Enver Turkileri, 1997).

Long-term planning must also address not only adaption, but also restoration and how to avoid accommodation. If you read the book Adaption in Sports Training, a weekly plan turns into a monthly and then a yearly plan and, of course, a multiple-year plan.

By 1983, I had been participating in powerlifting for twenty-seven years, but I had no formal plan—my plans or dreams turned into mostly nightmares. I realized that the key to success was part physics, part biomechanics, and, very importantly, mathematics. Here, I present a long-term plan that has passed the test of time. Dave “Neutron” Hoff has used this plan since he was 14 years old with a 400 pound squat. At 19 years old he had a 1005 pound squat. Now at 22 years old, he has a 1075 pound squat and a total of 2750 pounds at 260 bodyweight.

All of my methodologies came from the former Soviet Union system and their highly respected sports scientists and coaches. The strongest lifters lift the heaviest weight most often. I don’t mean lifting 20 pounds heavier than their training partners on max effort day, but on the dynamic day. Many people with a small grasp of training can’t understand this. But this is simply math, as outlined below.

For speed strength, the combination is 50-60% barbell weight, plus 25% band tension at the top. I based this on 1000 pound squatters; we have 16 in all. A 1000 pound squatter would use 500, 550, and 600 in a 3-week wave with 250 pounds of band tension at the top and 100 pounds at the bottom due to band shrinkage. So 500 pounds of bar weight is 600 pounds in the bottom and 750 pounds at the top. The second week 550 pounds of bar weight is 650 pounds in the bottom and 800 pounds at the top, and the third week wave is 600 pounds of bar weight, which is 750 pounds in the bottom and 850 pounds at the top. This is truly accommodation. But the most important point I will be making is for every 50 pound increase, a jump in volume of 600 pounds must be made. Of course, on max effort day you must max out at the current strength you are at, plus have good form and train your weaknesses. But let’s look at the mathematical program that will guide you.

 

The Plan: From a 400 to a 1000-Pound Squat

 

400-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	200	12X2	24	25%	4,800
55%	220	12X2	24	25%	5,280
60%	240	10X2	20	25%	4,800

450-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	225	12X2	24	25%	5,400
55%	250	12X2	24	25%	6,000
60%	270	10X2	20	25%	5,400

500-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	250	12X2	24	25%	6,000
55%	275	12X2	24	25%	6,600
60%	300	10X2	20	25%	6,000

550-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	275	12X2	24	25%	6,600
55%	300	12X2	24	25%	7,200
60%	330	10X2	20	25%	6,600

600-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	300	12X2	24	25%	7,200
55%	330	12X2	24	25%	7,920
60%	360	10X2	20	25%	7,200

650-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	325	12X2	24	25%	7,800
55%	355	12X2	24	25%	8,520
60%	390	10X2	20	25%	7,800

700-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	350	12X2	24	25%	8,400
55%	385	12X2	24	25%	9,240
60%	420	10X2	20	25%	8,400

750-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	375	12X2	24	25%	9,000
55%	425	12X2	24	25%	10,200
60%	450	10X2	20	25%	9,000

800-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	400	12X2	24	25%	9,600
55%	440	12X2	24	25%	10,560
60%	480	10X2	20	25%	9,600

850-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	425	12X2	24	25%	10,200
55%	470	12X2	24	25%	11,280
60%	510	10X2	20	25%	10,200

900-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	450	12X2	24	25%	10,800
55%	495	12X2	24	25%	11,880
60%	540	10X2	20	25%	10,800

950-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	475	12X2	24	25%	11,400
55%	520	12X2	24	25%	12,480
60%	570	10X2	20	25%	11,400

1000-Pound Max Squat (Bar Speed is 0.8 m/s avg.):

Percentage	Weight (lb.)	Reps	Lifts	Band Tension	Volume
50%	500	12X2	24	25%	12,000
55%	550	12X2	24	25%	13,200
60%	600	10X2	20	25%	12,000

 

Math plays a major role in increasing strength. If you can do the wave at your current max with the correct bar speed for speed strength development (about 0.8 m/s), you will create a new squat record on meet day. You must also raise max effort records all year long and work on your lagging muscle groups to complement the speed work, done 72 hours before.

I will now give you some parameters of how to establish a contest max on a box squat with no knee wraps or suit straps up. Jean Fry, a 123-pound female, made a box squat with 280 pounds plus 140 pounds of band tension at the top, which equals 420 pounds. She did a strong 415-pound squat at a meet. As you can see, the top value is a strong indicator of how much you can squat at meet time. On the high end 500 pounds of bar weight and 375 pounds of band tension will translate to a squat of at least 800 pounds. Tony Ramos made 470 pounds of bar weight plus 375 pounds of band tension on a box squat and squatted 810 pounds at the Cincinnati Pro-Am at 181 pounds bodyweight. A bar weight of 550 pounds plus 375 pounds of band tension will translate to an 850-pound squat. A bar weight of 600 pounds plus 375 pounds of band tension will, and has many times, produce a 900-pound squat. A bar weight of 650 pounds plus 375 pounds of band tension will produce a 950-pound squat. A bar weight of 600 pounds plus 440 pounds of band tension will equate to a 1000-pound squat. A bar weight of 650 pounds plus 440 pounds of band tension will produce a squat of 1050 pounds.

Tony Bolognone squatted the following:
1000 pounds with 600 pounds bar weight and 440 pounds band tension
1050 pounds with 650 pounds bar weight and 440 pounds band tension
1100 pounds with 700 pounds bar weight and 440 pounds band tension
1130 pounds with 720 pounds bar weight and 440 pounds band tension

I can show many such studies like this. After all, we have 16 men who squat at least 1000 pounds officially, plus 17 men who deadlift 800 pounds. Remember, the volume must match your max strength, your form must be flawless, and you must raise your max effort exercises and fortify your weaknesses. When using a variety of bars to squat with, you must calculate the different maxes from a contest max. Try a Safety Squat bar max, a 14-inch cambered bar max, a front squat max, and so forth. By using different bars you will avoid the volume accommodation effect. Tudor Bompa told me I was doing flat loading, but after explaining the rotation of bars and special exercises, I showed how to avoid all manners of the law of accommodation. All progress in the classical lifts, meaning the snatch, clean & jerk, squat, bench, and deadlift, depends on controlling volume and the intensity zones laid out by many European sports scientists. I found this to be the most important factor in making continuous gains and preventing injuries. It is very important to maintain proper bar speed while doing all sets. Just look at the equation F = mA (force equals mass times acceleration), or look at the definition of power. Power is defined as work done divided by the time used to do the work, or P = W/t. The more powerful one is, the faster he or she can do the work. Next, match the work by your physical capabilities by controlling volume on speed development day with moderate intensity zones. On max effort day, 72 hours later, use a lower volume, 50% on average, with maximal intensity, hopefully more than 100%. Lastly, it is also important to perfect your form. This method will prolong your lifting career and make it possible to lift your most.

 

References:
Bompa, Tudor. Theory and Methodology of Training. 1999.
Medvedyev, A. S. A System of Multi-Year Training in Weightlifting. 1986. Translated by Andrew Charniga, Jr.
Enver Turkileri, Yazen. Naim Suleymanoglu, The Pocket Hercules. 1997.
Simmons, Louie. The Westside Barbell Book of Methods. 2007
Viru, Atko. Adaption in Sports Training. 1995.

 

*photos courtesy Westside Barbell

 

POWER SPONSORS