A training cycle for a novice weightlifter should be different from that of an advanced lifter. In this post, I’ll discuss some of the major differences.
In the Russian Weightlifting System, weightlifters are ranked based on their weightlifting abilities. These ranks help coaches effectively plan their athlete’s training cycle. The following chart is used to determine a male weightlifter’s rank based on weight class and how much they can lift in competition (the chart for women can be found here).
If a weightlifter is able to lift the required total for a certain rank in competition, they become a weightlifter of that rank. To that end, an Adult Level 3’s goal is to become an Adult Level 2, an Adult Level 2’s goal is to become an Adult Level 1, and so on.
In 2011, my rank was Master of Sport according to the chart above. I was in the 105kg weight class and had a weightlifting total of 320kg. I wasn’t familiar with the intended use of the above ranking system but I was eager to increase my lifts.
Over the following 2 years I trained using 3 different programs. The problem was, two of the three programs were designed for athletes that weren’t in my rank.
The first program I trained on was designed for a Candidate for Master of Sport, a rank below mine. I was on this program for 5 months and did not improve. The second program was designed for a Master of Sport, which was my rank. I was on this program for 9 months and added 30kg to my total. The third program I tried was Ilya Ilyin’s program, who is of the highest rank (one above Master of Sport International Class – not even listed on the above chart). I was on it for 4 weeks and lost 15 kg from my total.
My best results were reached when I trained using a program designed for someone in my own rank.
***
A major difference in how weightlifters of different ranks should train is in the amount of time they devote to these 3 categories of exercises:
- General Physical Preparation (GPP) exercises are performed for all-around fitness and aren’t aimed at any particular sport. Typical GPP exercises include sit-ups, pull ups, running, bodybuilding, and playing other sports.
- Strength Training (ST) exercises are performed to get “raw” strength in the general areas where strength is needed for the specific sport. Typical ST exercises for weightlifters are squats, presses, and pulls.
- Technical Preparation (TP) exercises are performed to build technique, positional strength and speed. TP exercises include competition lifts and their variations.
Russian professor and Master of Sport in weightlifting Dr. Leonid Dvorkin developed the standards used in Russia for determining how much time should be spent per training cycle on each of the above exercise categories, based on weightlifting rank.
As we can see, novice weightlifters (Junior 2 and 3) should devote most of their time to General Physical Preparation. They must become athletic, coordinated and build endurance before they devote a significant amounts of time to heavy and difficult weightlifting exercises. As they become more physically fit, they can decrease the time spent on GPP, and spend more time on strength training and technique work.
***
In the post, “Roadmap for Training,” I discussed the following 3-month training cycle:
This training cycle is not specific to any rank and is an example of a general roadmap for training. Regardless of rank, every athlete goes through the 3 phases shown above (Training-to-Train Phase, Base Phase, Competition-Prep Phase).
Now take a look at the diagram below, which expands on the Training Cycle, using an Adult Level 2 rank as an example.
Notice how much time is dedicated to each type of exercise during each training phase.
For instance, the Training-to-train Phase consists mostly of GPP exercises and should last about 3-5 weeks, to build athleticism. In the Base Phase, a decent amount of GPP work is done to continue advancing coordination, speed, and endurance. However, the focus in the Base Phase for an Adult Level 2 lifter shifts more towards Strength Training and Technical Preparation.
Now here’s a sample training cycle for a lifter that has reached the Master of Sport International Class rank:
As you can see, the focus of the Training-to-Train Phase for most Masters of Sport International Class weightlifters is still on becoming more athletic. However, this phase only lasts for about a week, and during the Base Phase, there is significantly less focus on GPP than on technical and strength exercises.
***
The above standards were developed for young weightlifters advancing within the Russian Weightlifting System, however, they’re applicable to everyone in weightlifting. Use the classification system and the associated ratios of GPP to ST to TP as guidelines. They are not set in stone, but they’re quite helpful in designing successful training plans.
***
A big thank you to Coach Boris Sheiko for providing great information and discussion. Coach Sheiko’s lecture about training young powerlifters in Russia inspired this post and can be found at the powerliftinguniversity.com.
Excellent article! How would you recommend one go about finding a training program suited to his/her ability level? Does age matter in relation to an athlete’s ability level? For example, should a 20 year-old, Adult Level 1 train the same as a 35 year-old Adult Level 1? Does Russia use a standard training program for each ability level and then tailor it to each athlete’s specific needs?
Thanks Dan, There are good programs written in Russian, that I’ll translate and post on here. Before I do, I’d want to define the exercises in the programs so they are performed correctly. Otherwise there’s no point of the programs. As for age – yes, age matters, but not that much. The ratio of GPP to ST and PT does change when there are injuries. GPP increases by 20-30% for rehab, prehab, and to reduce strain on injured areas. This is something that comes up much more with age. Russian coaches do reuse training templates, but there isn’t one template for every coach.
Thanks Yasha. I look forward to seeing some of the translated programs.
I’ve also read about some training differences with men and women (for example, some research suggests that women can do more sets at higher intensities than men). I’ve also read about differences across weight classes (for example, lower weight classes can handle more volume because the weights are lighter). Do the Russian programs take into account gender and weight class when programming?
Yes, definitely. I think everyone who’s developed weightlifters successfully has taken gender and age into account. There is too much to say about this in a comment, but I will write about this in detail in the future.
I look forward to reading your future posts on this subject. I am a 50-year old male and have competed in the 85 and 94 classes. My totals put me solidly in the Adult 2 rank. I suspect that no matter how much time and energy I devote to GPP and other sports, at my age, my athleticism will improve only marginally and may even decline some, despite my best efforts. Meanwhile, precious recovery efforts and time will have been spent on these other activities rather than weightlifting. As the frequency and overall amount of training declines with age and diminishing recovery abilities, is there not also a point of diminishing returns from devoting 50% of all training time to GPP rather than the lifts?
Scott, this is a great topic, and there’s a lot to say about this. I will address it in detail in the following articles about designing programs. Age definitely makes a difference in how you train, and what the worthwhile investments will be.
Whats a good program for adult 1/ adult 2 in the 94/105 categories?
I’ll post some programs here in the near future.
So let’s say you’re an adult 2 as per your above training cycle diagram and your next competition is 3 months away. I’m going to basically assume what I can from what you’ve written, and I was hoping you could tell me if this is the right idea. Based on my understanding, I’m using a standard snatch workout as an example. I mostly either use routines I find on the internet, or program for myself if I can’t find anything I like the look of.
3 months out: focus on 1-2 classics per session, low volume low intensity, maybe some complexes. Squat with high volume and moderate intensity, and do as much bodybuilding in weak parts such as back and triceps as fatigue allows. Semi-regular cardio. (e.g. light snatch work, 5×5 squat, high volume rows and push press)
2 months out: Increase total volume on classics, increase squat intensity, reduce squat volume, reduce bodybuilding volume. (e.g. 6×2 snatch, 4×4 snatch pull, 8×3 squat)
1 month out: Bulk of training should be classics, with varying volume but generally high intensity. Taper to new PRs on squat. Minimal bodybuilding aside from regular core and lower back work. (e.g. 8×1 snatch, 4×2 snatch pull, 2×2 squat)
Compete, then rinse and repeat with tweaks as needed.
3 months away – take a few weeks to get into great shape. If you do this, you’ll be able to get much more done, and get more out of it in the base phase. this means run, jump, do all of the exercises in the gym you never take time to do. You should get athletic. After this is done – identify your weaknesses in the snatch and clean and jerk, and strengthen them in the base phase. Work on general strength, and classic lift variations (high rep), and continue with GPP. During the competition prep phase reduce the GPP, and focus on the classic lifts and basic squats. reduce the number of reps for everything and increase intensity.
This is a very generalized approach. I’ll get into deeper layers of programming in the future – but have to start broadest concepts before getting into details.
Very helpful. Thanks for the clarification
Hey Yasha,
Great article regarding the Russian road map for training. I had a question regarding specific needs of an athlete. I would fit into the 77KG Adult 1 Class as I have a total between the 210 and the 240 for the CMS. Generally for Adult 1 getting to the next level is it a strength issue and is that why GPP is heavily prescribed? I have a 205KG back squat and I’m curious if I should be focusing my training on technical prep and maintaining my strength.
Thanks again for posting all your articles, they’re really insightful.
Hi Yasha,
Do you know when the sample programs will come? It would be so nice to se example of the different 3 months cycles for respective class:)
I’ll have the Adult level 2 program up within a few week I hope. The others will be ready in the following weeks.
Hi Yasha,
Have you had a chance to post your level 2 program? I cannot seem to find it on your website. Thank you for the articles! They are very fun to read, and very informative.
Jase, I haven’t posted any programs yet. I have programs for most of the levels but am hesitant to put them out because every program is designed with a specific technique in mind. If a program is executed with a technique different from what the coach writing the program had in mind, the stresses on the body would be not as intended, and not balanced for ideal (intended) growth. For example, some people use their legs more during the lifts, others use their backs more. If those who use their backs more follow a program designed by a coach who expects their athletes to use a technique where the legs are used more, their backs would be overworked, legs would be underdeveloped and neither would grow as much as if the appropriate technique was used, as intended by the coach/program.
I’d love to post the programs, but only when I can also make sure users understand the technique that’s required. Does this make sense?
Hi Yasha,
Yes, that makes sense. Thank you for the explanation, and I am eagerly awaiting more “Thoughts”!
Nice: I cant wait to see that:)
Actually, I fall in between adult 1 and CMS..but its maybe the same program overall?
Hi Yasha,
How would you handle a class 2 69 kg lifter that was moving up to a 77 kg lifter? Would you train them as a class 2 lifter or would you plan volume/exercises/etc. as if they are a class 3 lifter (assuming their total didn’t meet the criteria for a 77 kg class 2 lifter)?
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