Topic: Powergirl300 Training

[powergirl300]

pshh my genetics beat everybodys.. talk about ego. hmm im haveing trouble though cycleing my strength, rep 175lbs on cleans one week than next week 155lbs feels heavy have a meet dec 19th how can i get to my full strength, this week snatched 115lbs 3 times and cleand 155lbs 3 times weight at 62kg. should i just do 1 rep starting now at practice maybe next practice cleans 135 3 times 155 2wice than 165 once thats 2marros practice 10 days till meet

[Albert B. Gonzalez]

my coach usually has us train from 55 to 65% of your max lifts a week before a meet which will be dec.18. his reasoning is that you wont be getting any stronger than you already are so why strain yourself for the sake of ego?  right now we're two weeks from our next meet so we are training at 75% and down of our max for the rest of this week. mcbride how many days a week you weightlifting?

[powergirl300]

a year ago i use to train 5 days a week. now mostly 3 times or 4 once and awhile. ive been training on my own. maybe 2marro should be my last heavy day. but when i stop lifting heavy i start to feel weak. and the weights feel off. how about cleans and deads. if i dead lift 325 how much should i deadlift after cleans still 60 percent? or dead closer to my clean weight

[Albert B. Gonzalez]

since your so close to comp, i would just drop the deads and stick to cleans at 50% of your max,from now till the comp your training should mimic exactly how you lift ,that also applies to any other asisstance excercises or lifts even though you feel like your maintaining what strength you have by going heavy everytime youll just be taking away from your performance when its time to show what you got.just relax take a couple days off and aim all that nevous energy into focusing on your technique. you got this 

[ironbaby]

i will try to get somone to film me, would be good for peeps to critique me today was my last heavy day i swear, did 135 3 times 155 2wice and 165 2wice reverse deads 135 3 sets 0f 5 and dumbells, and planks of death ha and biceps...

[Bartosz Stras]

The way that I've always done things pre-competition is outlined in the attached document.  This typically how my coach would set up a program for the week before competition, and in-turn this is what I do with my athletes; I have found this to be successful. 

It's based on a test day the week before competition and then a gradual taper of intensity, with a sharp decrease in volume.  This allows for the nervous system to still receive some stimulation early in the taper week, and then get the required rest (volume reduction) to be fresh and ready for competition.  I feel that going too light too early you could shortchange yourself on potential competition results, at least this early in the season.

The effect that you are looking for with this taper scheme is to reach a point of supercompensation by the day you compete, as you will be providing your nervous system with a maximal stimulus and then giving it a break from the volume that is tiring you out.  By the time you reach competition day your body should be ready to go with a very good performance.  Hope this helps.

Bart

[Justin Ott]

start tapering down 1 week out of your competition. Try your opening weights exactly one week from your comp date. then just focus on snatch and clean &jerk for your final week. two days out go up to 65-70% of your lifts then take the day off before your comp. Only do broomstick work and stretching the day before your comp. Hope that helps. Your lifts sound strong btw, throw up some footage of your comp.

[powergirl300]

MEGAN MCBRIDE HOLiDAY OPEN 2010

sn 51x 51 53 x was a bad dday for snatches but felt light but balance was weird did 58 kg easy last week ahhh b4 cj 70,73,76x shouldve got the last one 63kg class