How to Establish a Training Plan in Conjunction with the Principles of Modern Theory Fundamental to success in weightlifting or, for that matter, any athletic endeavor is one's ability to effectively develop a plan that is consistent with the established principles of modern training theory. In this article, several of these important concepts will be discussed and suggestions as to how to, in general, tailor a training program that is both practical and performance enhancing will be offered. At any point in time an individual has a definite capability to respond to external training influences with accomodative reconstruction and transfer himself to a new functional level. The capacity of these adaptive reserves is limited by definite, appropriate restrictions and to a significant degree these restrictions determine the absolute level of the reconstruction. Therefore, a particular intensity, volume, and duration of the training influences are necessities for the full realization of the individuals current adaptive reserves (CAR), defined as one's specific, limited capability to respond to external training influences with adaptational reconstruction, as well as having their own quantitative significance. If they are below the necessary magnitude, CAR will not be realized. If they exceed it, exhaustion of reserve potential will occur. In either case, the training effect will be low. Two forms of compensatory adaptation, associated with the realization of CAR have been revealed and studied. The first form is associated with a moderate volume of loading imposed for a relatively brief period of time followed by a drop in the volume accompanied by a judicious increase in intensity levels for an approximately equal time interval. This form is characterized by a gradual increase in functional indicators (speed, strength, endurance etc.) and is typically employed by the beginner and apprentice level athlete. The second form of compensatory adaptation is linked with the use of a large volume of loading for a prolonged period of time. These large volumes provoke a profound and prolonged disturbance of homeostasis which is reflected in the initial decrease in functional indicators. However, when volume is subsequently reduced and intensity levels rise, the functional indicators rise to levels that significantly exceed those of the first form mentioned above. This method is employed by the more advanced athlete. Key to this analysis is how to answer the following question. What should be the fundamental unit of training construction that will permit the athlete to realize his CAR and not either underutilize or exhaust it ? The discussion above would indicate that the macrocycle (8 to 12 weeks for the apprentice level athlete and 20 to 24 weeks for the advanced lifter) is a much more appropriate time frame for planning than a program that consists of one to six microcycles that may or may not vary much with respect to volume and/or intensity levels, and are merely strung together and then performed repeatedly. A final point to consider in this regard is the fact that some of the physiological changes that occur as a result of a training irritant do so at the cellular and hormonal level and only take place quite gradually. The principles discussed in the preceding analysis are closely associated with those contained in Hans Selye's "General Adaptation Syndrome" (GAS). According to GAS, the alarm stage reflects the bodies initial response to the training stress. In the second stage, adaptation takes place. During the course of both stages, specific metabolic, neuromuscular, biomechanical, and psychological adjustments occur which can lead to a synergystic increase in performance levels. However, if the training stress is applied too fast or in too large a dose, exhaustion or overtraining is reached. A biological threshold has been exceeded and the body and the mind rebel. If this happens, adaptation stops and performance stagnates or falls mainly due to fatigue of the central nervous system (CNS). While exhaustion is rare, overtraining is quite common. On a personal note, I must say that in over thirty years of observing the training of weightlifters, I have seen far too many athletes (myself included) fall victim to this process. Chances for successful adaptation are greatly enhanced if one provides for variation in the training means, strives for long term progress through variations in stress loads, and allows for recuperative rest periods from high intensity training. Adherence to these points will help prevent overtraining and stagnation or loss of progress. It will assist one in reaching a mental, physical, and emotional peak at the desired time and will provide for long term high level motivation. For many years, athletes of all qualifications have employed complex training which is defined as the simultaneous (within one session) work on several aspects of an athlete's preparation. For example, specific work on speed, strength, and technique all in the same session. This type of work can be profitably employed by the beginner and low class athlete for two reasons. First, they employ a rather narrow range of exercises and second, these exercises are sufficient to raise their relatively undeveloped motor skills. However, qualified athletes (class one and candidate for master of sport) have attained a much higher level of special strength fitness. Hence there emerges a need not only for more effective strength training means and methods, but also for a reexamination of its place in the annual cycle and of its inter-relationships with other types of training. Modern training theory attempts to resolve this problem by introducing the conjugate sequence system of training which is defined as an appropriate succession and strict sequence of establishing loading of different primary emphasis into training. The qualified athlete employs the entire arsenal of training exercises, some of which are particularly amenable to the development of particular motor skills. The point of the conjugate sequence method is to rationally sequence these exercises so as to, over time, produce a synergystic training effect. For example, in each training block (usually a four week mesocycle) you stress a particular type of exercise, say power snatches and power cleans from above the knee, performed by initially lowering the bar from a standing position, which enhances reactive ability. In the next training block, switch the emphasis to snatches and cleans off blocks at just below knee height to develop speed. The third block might focus on isometric work in order to increase absolute strength. The final principle to be discussed is the Specific Adaptation to Imposed Demands (SAID). The SAID principle is actually something of a two edged sword. On the one hand it requires that one perform exercises that rather closely conform to the competition exercises (this is referred to as dynamic correspondence). On the other hand, in order to avoid stagnation, it states that one should constantly vary the training means, employ a wide variation in intensity levels, using different combinations of sets and reps. Finding a balance between these two conflicting objectives is often challenging. Establishing a training plan that is consistent with the principles discussed in this article will, without question, benefit you. How to most effectively accomplish this is largely a matter for the individual and his or her coach. by Jim O’Malley