Author Topic: What do you focus on in the "off-season"? (Read 1271 times)

Paul LaDuke · « **on:** Mar 28, 2007, 07:43 PM »

I though I would throw this question out to see if it creates any discussion.

I know that weightlifting doesn't have an off-season but lets say you have 6 months until your next planned meet. What would you do?

John Way · « **Reply #1 on:** Mar 29, 2007, 03:01 AM »

squats, bulk up!

Paul LaDuke · « **Reply #2 on:** Mar 29, 2007, 07:28 AM »

Would you completely leave out olympic lifts and squat only?

Chris Ⓐ LeRoux · « **Reply #3 on:** Mar 29, 2007, 11:11 AM »

Quote

Would you completely leave out olympic lifts and squat only?

I would say not. I doubt thats what John meant. I think he just means to concentrate and focus more on squatting than the lifts in an "off-season", which I would also advise, usually.

Paul LaDuke · « **Reply #4 on:** Mar 29, 2007, 12:20 PM »

I would recommend a combo of squats and oly lifts with a focus on squats also.

What kind of sets/reps/intensity/frequency would you use in the squats and the oly lifts?

I have my ideas, I just want to facilitate some discussion.

Rowan Lean · « **Reply #5 on:** Mar 29, 2007, 04:36 PM »

there is only a 3 month break here if anything so not really all that much of a change in training as far as i would see.. maybe a bit more volume at lower % of 1RM's but thankfully its not my job to figure this out i just turn and and do what im told

Shawn Thomas · « **Reply #6 on:** Mar 30, 2007, 01:06 PM »

I like to change it up dramatically to create some new stimulation. And because I get bored pretty quick. I will do some crossfit with any oly-lift emphasis or get on a strength/power program 3x per week.
i.e overhead squats,powercleans,powersnatch,presses,pullups,rdl's,snatch/clean pulls
maybe some bench press, some bodyweight work pushups/situps/burpees/box jumps etc.
I will use supercompensation model from a intensity/volume perspective.
i.e 70/75/65/80%
throw some sprint training in there as well!!

I'm into my mid-30's now so I find recovery is key for me now.
How is your recovery now Paul? as a master's lifter, how many times per week are u training and what %'s? and exercises u focus on?

Paul LaDuke · « **Reply #7 on:** Mar 30, 2007, 07:45 PM »

Shawn,

I think it is a great idea, especially at our ages, to completely mix things up. It would prevent the body from overuse injury and wearing out. It also makes the training more stimulating mentally and physically to do something different. Then when you go back to traditional training methods, your body and mind must adapt again. This strategy tends to keep things fresher.

As far as recovery goes, it tend to try to combat this problem by not overtraining. I am a firm believer in less is more. Usually I will pick 2 exercises for the day. Mondays and Thursdays are snatch. Tuesday and Friday are clean and jerks. Mondays are back squats. Thursday or Fridays are front squats. I will do a max effort squat workout probably every other week alternating between front and back squats. I keep track of my max in triples, doubles and singles for both and try to push the limits of those each time, but like I said about every other week.

As far as sets, reps, intensity in the Oly lifts go, I followed Mike Conroy's supercompensation plan for the last 12 week build up to my competition. The article can be downloaded off the Idaho Weightlifting Federation's website here.. I differ from the program in the squats about half the time, mostly because I like to do a max effort about every 2 weeks. I also don't do the pulls very often because I don't think there is much transference to performance. I tend to agree with Charniga's writings on the Dynamic Fitness website about Pulls.

The other key to recovery as a master is to listen to your body. There are aches and pains that should not be fought through and many times just performing the warm up and very light form work is all that should be done. A master aged lifter can not have the body building mentality of fighting through the pain to make gains. The truth is the only way to make gains in the sport is to work at very high intensity and that won't happen if their is too much pain. It is better to learn to retreat and lift again heavy another day. Learn to listen to your body. Eat right consistently and get your sleep!

I have 4 months and 2 weeks to the next competiton. So I will be concentrating on increasing my squat numbers (front and back). I also will do a lot of upper body strength work just for a base and fun. My oly lifts will be kept below 70% intensity for the most part working on increasing the speed of the lifts.

I look forward to more input from other lifters of all ages.