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Load Adaptation and Olympic weightlifting

Load Adaptation and Olympic weightlifting

The adjustment is to increase the athlete's ability to function due to an external load or adaptation to specific environmental conditions. Both physical and psychological adaptation should be seen as a process. For example, there have been coaches for training not only increases the strength athlete status, speed, etc in Olympic weightlifting, but the effects of the ability of athletes to "deepen" in the reserves of performance.

Training offer the athlete external load is quite obvious there is a relationship between the load and adaptation. The three laws of training (specificity, overload, reversibility) qualify and quantify the burden. However, although these laws are quite explicit, there are some points worth highlighting:

• A high degree of load without the minimum intensity necessary to produce the adaptation, not so much as a measure of high intensity with very little.

• The more the amount of cargo in the optimal approach regarding the ability of the athlete at the time of loading, the faster the adaptation takes place, conversely, the higher the value output (either above or under load) less adaptation.

• If the load demands exceed the athlete's capacity for adjustment and performance will suffer will stagnate or even decline.

• The relationship between load and recovery is critical and must be viewed as a whole.

• While compensation is converted more rapidly to a higher level of performance on youth and development of athletes, this process takes weeks or months to mature athlete. Each load close to the optimum will leave behind a trail of over compensation, but for the mature athlete is only by the cumulative effect of the training that improvements occur at intervals and not at regular intervals is required. Matveyev (1965) refers to this as delayed processing. It prevents the continuous flow of information on the effect of the burden of those required for optimal regulation of the training process. progressive adaptation therefore not is easily apparent and only the results of competition or test at the end of Phase 2 or early Stage 3 are loaded or has not been effective. Periodic checks and procedures oriented test to accurate prediction, so vital throughout Phase 1 and Phase 2. is feasible that the introduction of Phase 3, double periodization can provide a more relevant test method.

• Loading must be systematically and progressively increasing. Charges that remain no changes are easier to overcome in time and causes less disturbance of the body systems, but its effect is diminished to simply maintain a steady state adaptation.

• The rate at which reduces the ability for the reduction or cessation of the load is critical to the athlete. The disease, Travel during the competition season, tests, injuries etc, all involve the cessation of systematic increase of the load. Moreover, during the competition season, charges are often reduced in size (and even the intensity of some coaches). Again, this represents a break in the continuity of the adaptation process. More recent the adaptation level, the faster affected by reduced load. Long periods of gradual development, thus indicated. long periods transition without training load should be avoided and if the interval between the training is too long, the effect of charges is lost. Finally, it should be noted once again the relevance of "multipurpose" or mixed form and observance of the changes related training throughout the year.

• Loading very large and slight to medium intensity in the first place develop resistance capacity. The lower grade, but below the peak of maximum intensity especially develop maximum strength, elastic strength and speed. While this may be accurate for athletes mature and developing young athlete is affected by charges in a much more complex. Therefore, as pointed out by Harre (1973), most of his work that is low to medium intensity, it also builds strength and speed, to some extent. But what exactly to expressions such as the average intensity mean? To arrive at an explanation, one must first examine the term "intensity."

Charging current,

The charge is characterized by the strength of the stimulus, or concentration of work performed per unit time in a series of stimuli. The intensity is for the resistance or the speed is calculated according to the speed in m / second, or the frequency of movement. On the strength of the amount of resistance is measured. For the exercises to develop maximum strength, etc, the most strongly individual stimulation is taken as a reference point, the maximum load equal to 100%.

Comparison of terms used to describe the maximum intensity in Olympic weightlifting%

• Mild 30-50%
• 50-70% Light
• Middle 70-80%
• High 75-83%
• Sub 83-90% maximum
• 90-100% maximum

Norma suggested in rising intensity Olympic weightlifting

• Low 30-49%
• 50-64% Light
• Middle 65-74%
• High 75-84%
• Max Sub 85-94%
• 95-100% maximum

Loading Density

The density or frequency of stimulation in the load is determined by the objective of the unit, the stimulus to be controlled both by its intensity and duration. Knowing this, optimal density can be established which will allow an assessment of consecutive per unit when the athlete is exposed to the stimulus, and the quantity time between repetitions and sets are married to the time interval between them to create an optimum density. In weight lifting for strength development and speed, work in sub peak to peak intensities, 2-5 minutes are needed between successive loads.

Stimulus duration in Loading

The stimulus duration is the period of influence of a single stimulus, the weight covered in a single repetition, or the total weight carried in a unit. The hours of work in maximum strength, elastic strength, mobility and speed of development should not be so long that fatigue reduces the ability to perform efficiently.

Scope and Volume of Cargo

The measure of burden is the sum of sets and repetitions of all stimuli in a training unit. Is expressed in kilograms in the formation (the sum of load), and the number of repetitions in weight lifting.

Loading Progress

The progression of load on the search for performance improvement progression "could, in short, the whole purpose of prior training. From the above discussion of adaptation and cargo, the progression of cargo will be seen as a broader, more intensity, longer duration, higher density or increased frequency, or a combination of some or all of them. Loading should always have a special relationship to the ability athlete's current load.

Technical and tactical training

In technical and tactical training, the load increases by imposing greater demands on the coordination required of the technique. This can be achieved through:

• Requiring speedier implementation of both starting and clean.
• Require technical accuracy in a situation of resistance.
• The combination of various elements of practice.
• Changing external conditions.
• Learn more complex technical variations.
• Featuring competitive pressure.

Engaged in such practices not only technical efficiency but also to develop specific physical capabilities as mobility and the ability to adjust quickly and correctly when a loss of balance technical accuracy threat.

Modification intensity and volume

For endurance, strength, speed and the elastic force, the structure of the load should be altered. The main problem here is deciding exactly the change in the relationship of the intensity and extent of macrocyle the macrocycle, or the subject of an athlete as a whole, from beginners to maturity. The coach should evaluate the athlete and be able to apply this information to improve the adaptation lifter.

Beginners in the Olympic-style Weightlifting

For beginners in the Olympic-style weightlifting, another general principle is to "adjust the athlete with the sport - and then place the athlete in sport. " Once this introductory stage is passed, these athletes will achieve a more stable adaptation and ultimately a greater improvement in performance if the need arises with caution and progression of charge is mainly through further training.

How to Raise?

There are three stages to increase the intensity and density:

i) Increasing the frequency of the gradual formation For example, if athletes are doing training training four times a week to every day and then twice a day of training. Units per session can also be increased according to Ness physical, psychological and mature to the training of athletes in the training program.

ii) To increase the extent or the charge per unit volume of training, maintaining constant frequency.

iii) Increasing the density of training training unit.

As a general rule, it is not acceptable to the athlete to perform these three steps simultaneously. At first an optimal frequency is requested and only when time is limited coach consider increasing the load through the density or intensity.

Enhance Jump-load or gradually

Analysis of individual athletes, training has shown that in a progressive linear increase of the load is not effective as the increase in 'space jump' at fixed intervals. It appears that such breaks greater burden, early imposition of a state of the capabilities of the athlete, resents the physical, psychological balance "as noted by Harre (1973), and therefore total body forces the athlete to establish new physical processes - Psychological adjustment and adaptation. The time interval between jumps was perhaps individually, but several coaches and link these with 23 to 28 days macrocyles. Chronobiology can almost certainly offer great help to understand time intervals. Obviously, the athlete takes time to adapt to the sudden increase of the load and stabilize the level of training, but the adaptation of processes and stability will not necessarily move together.

How Loading increase much

The next question is how to increase the load with each hop, or one year to another. Once again there is little to use as a basis for absolute but Matveyev (1965) found an increase of 20-50% in the amplitude or volume of a year for the next year.

On the subject of increasing intensity, personal observation suggests a maximum increase of 5%.

To conclude this discussion of the adjustment to the basic principle governing burden should be:

Step 1: Preparation for training

Step 2: Training for Competition.

There is no doubt that the fastest development the results will come from high-intensity competition - specific charges, but when used for too large and the scope, potential wear out quickly athlete's physical and psychological. The more extensive through and is step 1, the longer the period of time before such a 'wear'. However, there are occasions when the athlete appears to have gone "stale" for reason that are not always apparent. This phenomenon has critical implications for coach and athlete. The definition of optimal load for an athlete is crucial for the progression of his physical condition and maintenance of their health. Requires fine judgments value by the coach. The cycle of preparedness, adaptation, and applications must be followed at all levels. Without doubt, the most rapid development of the results come from high-intensity loads specific jurisdiction, but they are used far too big for one that will wear out quickly the potential physical and psychological the athlete. This implies a solid preparation and a large portion of the cycle, and emphasizes the importance of considering the load and recovery as a total process.

By: -

Khizer Hayat Raja

HE Professor of Physical Education and Sport

International Weightlifting Coach and Expert

E mail: wlexpert@yahoo.com

About the Author

Affiliated with Olympic style weightlifting since 1989. First as player and from 1998 as a coach.  Author of a book and keen in research work.

Presently serving as Sr. Lecturer in Physical Education and Sports at a College. Coaching and training many Juniors & Seniors in Olympic style weightlifting. Produced many National and International weightlifters within and out side the country.