How Should Powerlifting Programs Change Block to Block?

Summary

In this video, Nan Chong, a powerlifting coach with over 12 years of experience, breaks down the key elements to reviewing a training block. The focus is on how to assess lift performances, recognize weaknesses, and adjust the program for better results. Key steps include evaluating performance trends, identifying inconsistencies, and making adjustments based on judgment. The video offers strategies for managing successful progress, flat performance, and setbacks, including refining intensity, volume, and frequency for each lift to optimize future training blocks. It's a comprehensive guide to fine-tuning powerlifting programs for continued progress.

Takeaways

• 😀 A successful powerlifting training block involves reviewing progress to determine how to move forward and improve. Adjustments can be made based on good judgment and perspective.
• 😀 When reviewing a training block, focus on key observations such as which lifts performed best, which performed worst, and if any lifts felt stagnant or weaker.
• 😀 It's important to track changes in estimated one-rep max (E1RM) across blocks to evaluate performance and ensure progress is being made.
• 😀 A plateau in progress may suggest an overreaching stimulus, and sometimes the length of the block may need adjustment based on fatigue and performance trends.
• 😀 Pain and injuries should be closely monitored, as overuse injuries like tendonitis can hinder progress. Proper management of loading and fatigue is crucial.
• 😀 There are four possible outcomes for a lift: weaker, stagnant, mild progress, and great progress. If progress is great, no changes to the program are needed.
• 😀 In cases of successful progress with no plateau, the program can be repeated, but adjustments to deloading or intensity might be needed based on fatigue levels.
• 😀 If progress peaks early in the block, it may be a sign of overtraining or excessive fatigue. Consider shortening the block or adjusting intensity to prevent burnout.
• 😀 For flat progress, consider increasing training frequency or adjusting intensity. If lifts are performed once a week, increasing frequency can lead to better results.
• 😀 If performance is getting weaker, reassess the training program and consider reducing volume or intensity. Adjustments may also include changing accessory exercises or redistributing training days.

Q & A

What is the first step in reviewing a powerlifting training block?

The first step is 'perspective.' This involves analyzing key observations of the training block to understand where improvements or adjustments are needed.

What are some important observations to look at when reviewing a training block?

Key observations include which lifts performed best or worst, any stagnant or weakening lifts, the timing of peak performance, program inconsistencies, and any injuries or pain.

Why is it important to compare lifts between blocks when reviewing a program?

Comparing lifts between blocks helps assess whether progress has been made and identifies areas where performance is lagging or has stagnated, guiding future adjustments.

What does 'program execution or inconsistencies' mean in the context of reviewing a training block?

It refers to any deviations from the program, such as skipping accessories, changing rest days, or inconsistent execution, which may affect strength and fatigue levels.

How does overreaching affect a training block?

Overreaching leads to short-term fatigue, which can cause a decline in performance. It often results in a downward trend in strength, particularly if the maximum recoverable dose is exceeded.

In the case of great progress with no plateau, what should a lifter consider for the next block?

If there is no plateau, the lifter should consider repeating the program but paying attention to fatigue levels. Adjusting the deload period or extending the training cycle can help maintain optimal stimulus.

What should be done if progress peaks early in a training block?

If progress peaks early, it may indicate overreaching. The block can be shortened, or the intensity can be reduced to prevent burnout. Alternatively, the program can be adjusted to extend the lower intensity phase.

What should be considered if there is flat progress during a training block?

Flat progress may indicate an issue with training dose. Reviewing the frequency and intensity of sessions is essential. If training frequency is too low, increasing it may help. If frequency is already high, adjusting intensity or volume may be necessary.

What are the signs that a lifter is experiencing weaker performance due to overtraining?

Signs of weaker performance due to overtraining include consistently feeling fatigued, especially when approaching primary lifting days, and a noticeable decline in strength or recovery. This can be addressed by adjusting the training volume or rest days.

How can training frequency impact progress in powerlifting?

Training frequency can significantly impact progress. If performance is flat with a lift being trained once a week, increasing frequency may help. However, when training multiple times per week, it's essential to balance intensity and recovery to avoid fatigue.