Powerlifting Coaching Guide - Special Olympics

Section C
Teaching the Skills of the Sport
Developing a Season Plan
A powe rlifting training program can extend thro u g hout
the entire ye a r. The athlete can compete in S p e c i a l
O lympics competitions at the local and regi o n a ll eve l s
b e fo re advancing to the state level. If desirabl e, an at h l e t e
m ay also choose to compete in an open intern ational or
United States Powe rlifting Fe d e ration competition.
It is important that the athlete use a system that
p rovides for maximum gain and success throughout the
t raining ye a r. During the training cy cle of 8-12 we e k s ,
P E R I O D I Z ATION allows for accomplishing this go a l .
P E R I O D I Z ATION re fe rs to the ch a n ge in the total
number of repetitions (volume) and the amount of
weight used to increase either mu s cle size, s t re n g t h ,o r
p owe r. PERIODIZATION also re fe rs to the fre q u e n cy
of tra i n i n g.
E a rly in the training cy cl e, the athlete should tra i n
m o re for mu s cle development or size (8 to 15 rep e t itions
and lighter weight). This increase in mu s cle size
p rovides the fo u n d ation for the strength and powe r
t raining to fo l l ow. Later in the training cy cl e, the at hlete
should train more for strength (4 to 7 rep e t i t i o n s
and medium weight). The athlete fi n a l ly trains fo r
p ower (1 to 3 repetitions and heavy weight) as he or
she prep a res for competition. Power training should
o n ly be used to peak for competitions and for no more
than four we e k s .
28
M e e t
Week 1 2 3 4 5 6 7 8 9 10 11
Heavy (Sets) 1 3 3 1 3 3 3 3 2 1 3
Day (Reps) 10 10 10 5 5 5 5 3 3 3 1
* ** ***
We i g h t : (pounds) 160 165 170 220 225 230 235 255 260 240 300
(Option 1) (Kilos) 73 75 77 100 103 105 107 116 118 109 136
* ** ***
Weight: (pounds) 225 235 245 295 305 315 325 345 355 330 400
(Option 2) (Kilos) 103 107 112 135 139 144 148 157 162 150 182
Light (Sets) 3 3 3 3 3 3 3 3 3 3 0
Day**** (Reps) 10 10 10 8 8 8 8 6 6 6 0
* 55% of goal weight (third at t e m p t )
** 96% (including the repetitions) of goal weight (third at t e m p t )
*** 90% (including the repetitions) of goal weight (third at t e m p t )
**** Top set(s) should be one set of 80% of heavy day top sets for 8 to 10 rep e t i t i o n s
An example of Periodization follows with
top sets illustrated below:
The ch a rt below incorp o rates an 11-week tra i n i n g
cy cle and illustrates the sets and repetitions along with
the highest set for the heavy day for each tra i n i n g
week. Note that other wa rm-up and wo rkload sets are
p rovided in pounds in Fi g u re 6 on the fo l l owing page.
A dd i t i o n a l ly, in the ch a rt , sets and repetitions are
i n cluded for the light day. Weights lifted for the light
d ay can be estimated by using 80 percent of that
we e k ’s heavy day as the top set and Fi g u re 6 to estim
ate wa rm-ups and other wo rkload sets.
NOTE: Off-season powerlifting training should
use repetitions and sets similar to weeks one
t h rough seve n . This training should be repeated
until 11 weeks prior to the main competition. A
two-day-a-week routine may be best during high
intensity sport activity. This would combine days
of the four-day routine and drop some exercises.