Weightlifting taper?

lolo2

For the guys who compete in weighlifting competitions (not sure if thats the right term!) what kind of a taper or pre-competition preparations do you make? Like for long distance running we ease off training for a couple of weeks before a race and stock up on carbs the couple of days before. Wondering if you do something similar or just rest up for a few days before? Cheers!

Hanley

Depends whether you're talking about weightlifting or powerlifting....

lolo2

darn i knew i was getting mixed up. Both?

Hanley

lolo2 wrote: »

darn i knew i was getting mixed up. Both?

Totally different kettle of fish....

Hanley

Weightlifting = Olympic lifting = Snatch, and, Clean and Jerk.

It's a highly technical sport so long tapers don't work well for it. At the top level lifts can be lost by milimeters because of simple things like elbow positioning, inital leg drive off the floor and mis-timing with the pull under, so it's very important to keep training them right up to the competition. The final stages of prep for a comp wouldn't be something I'm completely au fait with, but training will generally contiune right up to the day/morning of a competition. Some of the most infamous videos around about weightlifting are the "Ironmind Training Hall" tapes which show top lifters at olympic and world champ events training days and hours before competition.

I would guess that weights from around 80% on things like squats and front squats up to first or second attempts in the classical lifts would be the weights they'd be using.

Intensity and volume would definately be tapered in the weeks preceeding a meet, volume and number of lifts over 85% would probably have the biggest drop.

Again, this is just what I've observed and read about, but never tried myself so should be taken with pinch of salt.

Hanley

Powerlifting = Squat, bench and deadlift

Since it's more of a brute strength sport, and more heavily taxing on the CNS it's neccessary to taper sooner and to a greater extreme. Generally up until about 5 or 6 weeks out from competition I'd be doing a lot of volume but with lowered intensity, probably around 75-90% for my top sets.

Once it's time to ramp up the intensity and start the peak, overall volume drops off and intensity starts to climb.

I've had good success taking a double on my opening squat two weeks out, then a deep single 7 days out. That'd be around 92/93% I'd say, but in the two weeks before the meet I might only go above 90% 3 or 4 times. Squats can be very hard to recover from since deadlifts hit many of the same muscle groupings. In the last 2 or 3 weeks before a comp I'll usually just squat and nothing else. Maybe some light hamstring work.

Benching has been hit and miss for me. I usually carry training right up to 6 or 7 days out. Again, going up to first or second attempt singles in the gym depending on confidence levels. Sometimes I don't even bother going that high because I knw I can pull it all together on the day when I have to. Assitance work is something I usually keep in place until about 2 weeks out.

I've been experimenting with deadlifts alot recently and I've actually had great succes having my last "proper" deadlift day two and a half weeks out from a meet. Generally working up to my opener for a double. Which again is usually 92/93%. Assistance work is keep going until then too. Then 10 days out I'll pull some light deadlifts, maybe some ligth pulldowns and shrugs too and that'll be it for me as regards to that!!

I generally do nothing abou 60% (if even) in the week before a meet. I like getting into the gym on Tuesday or Wednesday if the comp's Sunday and just doing an easy enoguh circuit of pulldowns, rows and pushdowns or something along those lines.

lolo2

Interesting, thanks Hano. I completely would have thought that they would do nothing the two or so days before. I suppose at their level of experience they wouldn't encounter the same kind of fatigue that us mortals would.

Hanley

Since lifters generally have fairly tight weightclass limits to conform to, carb loadinng isn't something that is normally done. In fast the opposite usually happens, a mad scramble to drop weight! Invariably newbies screw this up and come in WAY to light and way down on strength levels. It's just bad planning and lack of experience.

How long the weigh in is before the competition will dictate how much weight you can expect to drop. Witha 2 or 3 hour weigh in, 2 or 3kg is the most you can really lose. 24 hours or great.... 5,6,7 to 10kg depending on bodyweight. Around 7% is usually ok. 10% is pushing it. The important thing is to drop the weight as fast as possible and to put it back on even faster. I've gone from 92kg the week before a comp to 87.8 the day of and hit PR's across the board. I was probably about 92kg by the time lifting came around because I was so disicplined as regards to eating and rehydration.

Hope that answers your questions!

lolo2

Wow, I don't think it would be something I would be into but can understand how anyone gets really passionate about their sport. Was just wonderin' Kinda like a jockey I suppose but even harder because you cant lose any of the muscle.

BTW, Hanley you know birds eat roughly their own bodyweight in food daily? Hehe, had to bring it up!

Hanley

lolo2 wrote: »

Wow, I don't think it would be something I would be into but can understand how anyone gets really passionate about their sport. Was just wonderin' Kinda like a jockey I suppose but even harder because you cant lose any of the muscle.

Well considering when you start to get aroun the 15% mark for dehydration it can and does get lethal, you really need to know what you're doing. Some guys have been know to use IV's to rehydrate with. Of course not ALL of the weight dropped will be water, glycogen stores etc will usually come in depleted too.

BTW, Hanley you know birds eat roughly their own bodyweight in food daily? Hehe, had to bring it up!

Meh, elite powerlifters eat 5 or 6x their bodyweight each day!

lolo2

Hanley wrote: »

Meh, elite powerlifters eat 5 or 6x their bodyweight each day!

well im definitely joining their club if i can eat a few kilos of cake everyday then

thanks for the insight into the cruel world of powerlifters/weightlifters or im just gonna say lifters.