THE ANNALS OF DUNAREA DE JOS UNIVERSITY OF GALATI FASCICLE XV ISSN 1454 9832 - 2011

WORKOUTS PERIODIZATION AND CYCLICITY TO GET IN ATHLETIC SHAPE FOR PERFORMANCE WEIGHTLIFTING
Ulreanu Marius Viorel Potop Vladimir Ecological University of Bucharest
Abstract: The target of this paper is represented by the periodization and the cyclicity of workouts intended to get in athletic shape in performance weightlifting. To do this, we believe that an optimum relationship between periodization and cyclicity of training micro-cycles in performance weightlifting will lead to peaking and to improving the performances in competition. The study was centered round the training plans and monitored both cyclicity of micro-cycles and training periodization throughout a training macro-cycle for participation in the European Championships for Seniors, 3-11.04.2010, MinskBelarus. The statistical processing was done in Word and KyPlot programs, calculating the usual statistical indices and the linear correlation test. To highlight the relation of training periods and training cyclicity in performance weightlifters workouts, a study was conducted within the Weightlifting Olympic Team. The study was carried out throughout the period (04.01.2010 11.04.2010), consisting of 14 micro-cycles, applied on a group of 4 athletes (1junior and 3 seniors), 18 to 24 years of age, junior and senior categories. The results of the study show the effectiveness of workouts periodization and cyclicity in the case of monitored weightlifters and the performances achieved in competition. In conclusion, we are able to confirm that the optimal relationships between periodization and cyclicity of training micro-cycles in performance weightlifting contributed to reaching the athletic shape and to improving performances in competitions. Key words: cyclicity, athletic shape, weightlifting, periodization, planning, performance. Introduction The fundamental structure of training sessions is based on certain physiological, psychological and pedagogical principles. The sessions duration is outlined by the improvement of training factors and depends on the specific of the sports branch and on athletes individual capacities. Thre e structural levels can be distinguished within the training process: microstructure structure of separate workouts and micro-cycles; mezzo-structurestructure of intermediate cycles and training stages, including a series of different types of micro-cycles; macrostructure structure of large cycles (macro-cycle) (L.S. Dvorkin, 2005). Weightlifters training is built under the form of training cycles, whose purpose is to achieve high sports results at a given point in time. Each training cycle is formed pf periods for athletic shape development, for its stabilization and for its temporary loss. These three periods make up together the training cycle, or, as it is also called, the large cycle (macro-cycle) (R. A. Roman, 1986). Sport training has a cyclic and concentric character, given by its temporal structure, elements of content and correlations of effort parameters. Training cyclicity is determined by the phasic nature of athletic shape, by the laws of obtaining, turning into good account and losing the athletic shape: the phasic character of this one is, at the same time, the natural basis of training periodization (A. Dragnea; S. Mate-Teodorescu, 2002). A key objective of the training is that the athlete reaches the performance peak at a given time, usually during the most important competition of the year. To help the athlete to reach this high level of performance, the whole program of training must be properly periodized and planned, so that the development of motor skills and capacities takes place logically and methodically all over the year (T.O. Bompa; M.C. Carrera, 2006). Getting in athletic shape is the ultimate goal of the workouts modeled and scheduled within a yearly cycle; the modern methodology conducts these workouts rigorously, without improvisations, preserving them against the influence of random and disruptive factors. At

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high performance level, the algorithmization issue becomes more complicated, since it involves also the order, sequence and relative stability of the programming indices values. Thus, in weightlifting, analyzing the distribution of reps number in weekly cycles of the competitive year, we find out that the totals are not the same in the first weekly cycles preceding the first peaking as in the cycles that prepare the second peaking (A. Nicu, 1993). The stability of athletic shape depends on how training is conducted throughout the preparatory period and how the different types of mezzo-cycles and micro-cycles are linked with one another. (S. Teodorescu, 2009). Achieving high sports performance is the direct result of athletes adaptation to different types and methods of training organized and planned per various stages that are sequentially implemented. During these training stages and especially during competitive period, the athlete reaches a certain training level. (T.O. Bompa, 2002). In sports activity, the performance can be seen as a result that exceeds the common level and that can be represented by an individual or collective record, achieved in a sports competition, expressed in absolute numbers, in conformity with the official places system or with the ranking (S. Teodorescu, 2009). Purpose of the paper: to highlight the periodization of training in order to get in the athletic shape specific to performance weightlifting. Hypothesis We consider that an optimum relationship between periodization and cyclicity of training micro-cycles in performance

weightlifting will lead to peaking and to improving the performances in competition. Methods of research and procedures 1) Method of bibliographic study and planning documents; 2) Method of observation; 3) Method of experiment; 4) statistical-mathematical method and plotting method. The study was centered round the training plans and it monitored both cyclicity of micro-cycles and training periodization throughout a training macro -cycle for participation in the European Championships for Seniors, 3-11.04.2010, Minsk- Belarus. The statistical processing was done in Word and KyPlot programs, calculating the usual statistical indices and the linear correlation test. Subjects, protocol of conduct. To highlight the relationship of preparatory periods and the cyclicty of workouts during the training of performance weightlifters, we organized a study within the Weightlifting Olympic team. T he study was conducted over a period (04.01.2010 11.04.2010), formed of 14 micro -cycles, applied on a group of 4 athletes, 18 to 24 years old, juniors and seniors categories. Structure of training plan: 1. Preparatory period: - 4-31.01.2010 - 28 days of training, place: Izvorani; - 1-28.02.2010 - 28 days of training, place: SfticaForban; 2. Competitive period: - 1-21.03.2010 21 days of training, place: Poiana Braov; - 22.03- 2.04.2010 11 days of training, place: Bucureti; - 3-11.04.2010 9 days in European Championships for Seniors, Minsk- Belarus. Table no. 1. Cyclicity of training micro-cycles

No. Mc 1 2 3 4 5 6 7 8 9 10 11 12 13

Date 04-10.01 11-17.01 18-24.01 25-31.01 01-07.02 08-14.02 15-21.02 22-28.02 01-07.03 08-14.03 12-21.03 22-28.03 29.0304.04

Compet Calen.

Reps no. 500 600 600 500 500 500 400 400 400 350 300 250 150

Techn. / strength % 20 / 80 20 / 80 30 / 70 30 / 70 30 / 70 35 / 65 35 / 65 35 / 65 40 / 60 40 / 60 40 / 60 40 / 60 50 / 50

Snatch / cl&jerk % 50 / 50 50 / 50 45 / 55 45 / 55 45 / 55 35 / 65 40 / 60 40 / 60 40 / 60 40 / 60 40 / 60 40 / 60 50 / 50

Sq. / Back Ex.% 60 / 40 60 / 40 60 / 40 55 / 45 50 / 50 45 / 55 45 / 55 50 / 50 55 /45 55 / 45 55 / 45 55 / 45 65 / 35

Front sq. / Back sq. % 30 / 70 30 / 70 40 / 60 40 / 60 35 / 65 45 / 55 50 / 50 50 / 50 45 /55 45 / 55 45 / 55 50 / 50 - / 100

Pulls / bend. % 40 / 60 40 / 60 50 / 50 50 / 50 40 / 60 50 / 50 60 / 40 60 / 40 55 / 45 55 / 45 55 / 45 60 / 40 60 / 40

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14

05-11.04 Total of reps

EC Sen.

100 5550

50 / 50

50 / 50

100 / -

- / 100

-/-

Legend: Mc- micro-cycle, Compet. calen..- competitive calendar, Reps no.- number of reps, Sq.- squats, Back Ex. back exercises, bend.-bending, EC Sen.- European Championships for Seniors

Results
Table no. 2. Results of training means share Reps no. 396.42 41.09 153.7 38.7 Technique / strength % 35.35/ 64.65 2.4/ 2.4 9.08/ 9.08 25.6 / 14.05 Snatch / clean &jerk % 43.57/ 56.43 1.32/ 1.32 4.97/ 4.97 11.41/ 8.81 Squats / Back Ex % 57.86/42.14 3.58/3.58 13.4/13.4 23.1/31.8 Front squats / Back squats % 36.07/ 63.93 4.45/ 4.45 16.6/ 16.6 46.1/ 26.06 Pulls / bending % 51.9/48.1 2.15/2.15 7.78/7.78 14.9/16.1

x- arithmetical mean Em average mean s- standard deviation Cv%- coeff. Var.

In table no. 1 and graph no. 1 are summarized the number and period of training micro-cycles, the number of reps, the share of
TECHNIQUE
120

technique and strength training means and the share of technical procedures and strength exercises.
Snatch Clean &jerk Squats Back Ex

STRENGTH

100

80

60

40

20

10

11

12

13

14

micro-cycles

Graph no. 1. Cyclicity of training micro-cycles Table no. 2 shows the results of statisticalmathematical calculations in terms of technical and strength training means and the share of technical procedures and strength exercises.

Table no. 3. Content of training means in micro-cycle no. 9 Period: 01-07.03.2010 No. of reps:400; TECHNIQUE:40% (160 reps); DAY MONDAY TUESDAY WEDNESDAY THURSDAY PERCENTAGE 25% 12.5% 20.5% 10% NO. OF REPS 100 50 82 40 M Back sq. Front sq. Back sq. Front sq. O 80%-3,3,3 80%-3,3 80%-3,3,3 80%-3,3,3 R 85%-3,3,3 85%-2,2,2 85%-3,3,3 85%-2,2 N 90%-2,2 90%-2,2 90%-2,2 90%-2,2 I Bend. Dip w/o sp Sn.pulls Cl&Jr push N 90%-4,4 +Sn w/o 90%-4,4,4 +Sq G 100%sp. 100%-3,3,3 80%-(3+2)x3 STRENGTH60% (240 reps) FRIDAY SATURDAY 17.5% 12.5% 78 50 Back sq. Front sq. 80%-3,3,3 80%-3,3 85%-3,3,3 85%-2,2,2 90%-2,2 90%-2,2 Bend. Dip w/o sp 90%-3,3,3 +Sn w/o sp 100%80%-(2+2)x3

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3,3,3 +10kg2,2,2

80%(2+2)x3 85%(1+2)x3 90%(1+1)x2 Sn pulls 90%-3,3 100%-2,2 +10kg-2

+10kg-2,2

85%-(2+2)x2 90%-(1+2)x3

3,3,3 +10kg-2,2

85%-(1+2)x3 Sn. pulls 90%-3,3,3 100%-2,2

A F T E R N O O N

Tch. sn. 80%-3,3 85%- 2,2,2 90%- 1,1 Tch.dip+ Tch.cl & jr 80%(2+2)x2 85%(1+2)x3 90%(1+1)x2

Tch. snatch 80%-3,3 85%- 2,2 90%- 1,1 95%-1 Tch.dip+ Tch.cl & jr 80%-(1+2)x3 85%-(2+1)x2 90%-(1+1)x2 95%- (1+1)x1

Tch. sn. 80%-2,2,2 85%- 2,2,2 90%- 1,1 Tch.dip+ Tch.cl & jr 80%(2+2)x2 85%(1+2)x2 90%(1+1)x2

Legend: Back sq..- back squats, bend.-bending, Tch. sn.- technical snatch, Dip w/o sp +Sn w/o sp Dip without splitting + snatch without splitting, Sn pulls- Snatch pulls, Sn. pulls- snatch pulls, Cl&Jr push.- push clean and jerk. Table no. 3 summarizes the content of training means within micro-cycle no.9 of the competitive period, in terms of percentage and number of reps, share of strength and technical training, number of reps and intensity of means

Table no. 4. Results of competitive performances - E. C. for Seniors Full Class Weight in Sn. Cl.& J name (kg) competition O.G. 56 55,72 100 B.A. 62 61,76 135 165 V.I.F. 62 61,48 125 151 M.N. 69 68,56 153 180 Legend: - failure, Sn.- snatch, Cl.& J clean and jerk, T.-total. In table no. 4 are listed the results of the performances achieved in the European Championships for Seniors regarding the weight class, performances achieved in snatch, clean and jerk, total and the ranking also. Discussions In terms of planning of training means, there were analyzed 14 micro-cycles of workouts, covering the preparatory and competitive period. Regarding the results of mathematical statistical calculations, we notice an average of 396.42 reps; the share of technical means is 35.35% (snatch 43.57% , clean and jerk 56.43%) and strength 64.65% (squats 57.86% and back exercises 42.14%). In the analysis of training means content, within the study was exemplified the Total 300 276 333 Ranking Sn. Cl.& J 14 4 1 5 6 1 1

T. 2 6 1

micro-cycle no. 9 of competitive training, highlighting the percentage of reps number in each training day of the micro-cycle. The training was conducted in two sessions daily on Mondays, Wednesdays and Fridays and only one session on Tuesdays, Thursdays and Saturdays. Reviewing the performances achieved in competition by the study subjects in the European Championships for Seniors, Minsk Belarus, we noticed that the athlete O.G. failed to lift the weight entered in the contest at snatch style while the athlete M.N., with a performance of 153kg at snatch lift and 180kg at clean and jerk lift and a total of 333kg, was awarded the first place at 69kg class.

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Conclusions The results of the study show the effectiveness of training periodization and the cyclicity of training sessions in order to reach the athletic shape in performance weightlifting. The presentation of specific means planning, depending on the objectives had in view throughout the training, emphasize the share and the contents of the training means used in each micro-cycle. The analysis of training plans showed that the cyclicity of workouts during the performance weightli fters training micro cycles highlights the total number of reps per micro-cycle and the share of training means. Ensuring an optimal relationship between periodization and cyclicity of the training micro-cycles in performance weightlifting contributes to the athletic shape and improves performances in competitions.
1. References Bompa, T.O., Theory and Methodology of Training: Periodization. Ex Ponto, Publishing House, Bucharest, 2002, (250). Bompa, T.O.; Carriera, M.C., Periodization of Sports Training. Tana Publishing House, Muteti, 2006, (109). Dragnea, A.; Mate-Teodorescu, S., Theory of Sports. Fest Publishing House, Bucharest, 2002, (208-209) Dvorkin, L.S., 2005, Manual of Heavy Athletics. Sovetskij sport Publishing House, Moscow, 2005, (74) Nicu, A., Modern Sports Training. Editis Publishing House, Bucharest, 1993, (470). Roman, R.A., Weightlifters Training. Fizkul'tura i sport Publishing House, Moscow, 1986, (96). Teodorescu, S., Training and Competition. Alpha MDN Publishing House, Buzu, 2009, (164). Teodorescu, S., Periodization and Planning in Performance Sports. Alpha MDN Publishing House. Buzu, 2009, (17-21).

ciclicitatea antrenamentului n cadrul pregtirii halterofililor de performan, s-a organizat un studiu n cadrul Lotului Olimpic de haltere. Studiul s-a desfurat n perioada (04.01.2010 11.04.2010), alctuit din 14 microcicluri, aplicate pe un grup de 4 sportivi (1junior i 3 seniori), cu vrste cuprinse ntre 18-24 ani, la categoriile juniori i seniori. Rezultatele studiului evideniaz eficiena periodizrii pregtirii i ciclicitatea antrenamentului la halterofilii aflai n studiu i performanele obinute n concurs. n concluzie, putem confirma c asigurarea unei relaii optime ntre periodizarea i ciclicitatea microciclurilor de pregtire n haltere de performan a contribuit la obinerea formei sportive i la mbuntirea performanelor n concurs. Priodisation et cyclicit de lentranement pour obtenir la forme sportive en haltrophilie de performance Mots-cls: cyclicit, forme sportive, haltrophilie, priodisation, planification, performance Rsum: Lobjectif de cette tude est la priodisation et la cyclicit de lentranement pour obtenir la forme sportive dans lhaltrophilie de performance. Pour ce faire, nous considrons que fournir une relation optimale entre la priodisation et la cyclicit des micro - cycles dentranement dans lhaltrophilie de performance aidera raliser la forme sportive et amliorer les performances dans la comptition. Ltude a pris en considration les plans dentranement, en observant la cyclicit des micro cycles et la priodisation de lentranement au long dun macro - cycle de prparation pour la participation au Championnats d Europe pour Seniors, 3-11.04.2010, Minsk- Belarus. Les traitements statistiques ont t faits dans les programmes Word et KyPlot, en calculant les indices statistiques usuels et le test de corrlation linaire. Pour mettre en vidence le rapport entre les priodes de prparation et la cyclicit de lentranement dans la formation des haltrophiles de performance, on a organis une tude dans lquipe olympique dhaltrophilie. Ltude a t mene au cours dune priode (04.01.2010 11.04.2010), forme de 14 micro - cycles, appliqus un groupe de 4 athltes (1 junior et 3 seniors), gs de 18 24 ans, les catgories de juniors et seniors. Les rsultats de ltude montrent lefficacit de la priodisation de lentranement et la cyclicit de lentranement des haltrophiles faisant lobjet de ltude, ainsi que les performances dans la comptition. En conclusions, nous pouvons confirmer quune relation optimale assure entre la priodisation et la cyclicit des micro cycles dentranement en haltrophilie de performance a contribu la forme sportive et lamlioration des performances en concours.

2.

3. 4. 5. 6. 7. 8.

Periodizarea i ciclicitatea antrenamentului n vederea obinerii formei sportive n haltere de performan Cuvinte cheie: ciclicitate, forma sportiv, haltere, periodizare, planificare, performan Rezumat: Scopul lucrrii l constituie periodizarea i ciclicitatea antrenamentului n vederea obinerii formei sportive n haltere de performan. Pentru aceasta, am considerat c asigurarea unei relaii optime ntre periodizarea i ciclicitatea microciclurilor de pregtire n haltere de performan va contribui la obinerea formei sportive i la mbuntirea performanelor n concurs. n studiu au fost luate planurile de pregtire, urmrindu-se ciclicitatea microciclurilor i periodizarea antrenamentului n cadrul unui macrociclu de pregtire pentru participarea la Campionatul European de Seniori, 3-11.04.2010, Minsk- Belarus. Prelucrrile statistice au fost fcute n programele Word i KyPlot, calculnd indicii statistici uzuali i testul de corelare liniar. Pentru a evidenia relaia perioadelor de pregtire i

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