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Post by Ryan on Jul 6, 2015 12:44:31 GMT -5
I have three weeks before I go away on vacation for a week (where I will not train, by choice), and then approximately 7-8 solid training weeks between then and my next meet on Oct3. I'm capable of cobbling together a solid meet prep plan from Aug to the meet, but what I'm really after is opinions on what to do between now and Aug 1 (when I leave for vaca).
I certainly dont want to just spin my wheels or worse still- take it easy until second week of August, but I also dont see the point to building a continuous plan beginning now and carrying through to the meet when A) It will be broken up with a full week layoff, and B) I dont believe that I need or even want an 11-12 week program in prep for a meet.
So in the end, I guess Im looking for useful suggestions on how to train for the next three weeks, if that makes any sense.
I know this is kind of an odd topic, so any and all help is appreciated.
Thanks,
Ryan
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Post by 3speed on Jul 6, 2015 20:40:52 GMT -5
Ryan, I am a geek even when it comes to powerlifting. I enjoy the scientific side of the sport almost as much as I like doing heavy squat singles and doubles. That means I spend as much time as I can spare reading studies. Several studies have suggested, and a few have actually shown, that the minimum time to see any results from a change in routine is - wait for it - 3 weeks. I just ended a period of just over 3 weeks doing something different but close enough to my lifts to be beneficial. I realized incredible results from it.
One option would be to do an honest assessment of you and your lifting. If you have any weaknesses, hammer them hard for the next 3 weeks. Don't be afraid to hammer them every day if you want/need to. After all, you can do anything for 3 weeks and you are planning a down week immediately after anyway.
Another option would be to do something different but similar to your main lifts. Go opposite stance on squat and deads. Go close grip on bench. Again, if you do this you need to work HARD, not just go through the motions. If you want any benefit in 3 weeks, you have to earn it.
Another option would be to work around any nagging problems/injuries you might have so you can go into your meet prep fresh and ready to go.
Another option would be to work on your strength conditioning. Use moderate weight for high reps with short breaks between sets. This will make your meet prep work seem a little easier and it will prime your body to be able to handle more volume which will lead to greater gains.
If I think of anything else I will come back here.
Just remember that you are going to have to work your backside off to see any real results in 3 weeks but it can be done.
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Post by Ryan on Jul 7, 2015 7:04:44 GMT -5
Another option would be to do something different but similar to your main lifts. Go opposite stance on squat and deads. Go close grip on bench. Again, if you do this you need to work HARD, not just go through the motions. If you want any benefit in 3 weeks, you have to earn it. Another option would be to work around any nagging problems/injuries you might have so you can go into your meet prep fresh and ready to go. Thanks Woody. It's funny you mention this stuff because I was actually thinking about pulling conventional and squatting high-bar, narrow in my olympic shoes, just because I NEVER do either of those things, and I could stand to strengthen up the old posterior chain, as well as work on the stretch reflex coming out of the hole. I actually wound up squatting yesterday before you replied to my post, but did my usual low-bar stuff. I'll switch things up beginning today. Thanks again man- much appreciated. |
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Post by George on Jul 9, 2015 17:58:59 GMT -5
I was thinking if your taking a cold deload week, perhaps ramp up to a max? Strive for one rep sets with a plan on peaking on the third week. You can then take the week off to recover, and return with an idea on what your meet targets can be.
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Post by Ryan on Jul 9, 2015 18:02:10 GMT -5
I was thinking if your taking a cold deload week, perhaps ramp up to a max? Strive for one rep sets with a plan on peaking on the third week. You can then take the week off to recover, and return with an idea on what your meet targets can be. Also not a bad idea. Between the two of you though, I'm gonna wind up killing myself just in time for my vacation! Lol As a total aside, I experimented with hook grip today and absolutely love it. No more mixed grip pulling for me. |
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Post by 3speed on Jul 9, 2015 20:52:05 GMT -5
Between the two of you though, I'm gonna wind up killing myself just in time for my vacation! Lol George, it would appear that our work is almost done here.  |
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Post by George on Jul 15, 2015 18:19:01 GMT -5
Lol.
I went through a few meets, like the 07 Nationals, where I had met Woody, Doug and a few others in person. That was my first day of vacation, then I went on to Myrtle Beach to recover. The worst though is having a vacation week that ends with a meet, which I've done twice. Recovered...yep. Making weight, motivated, ummmm...
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