ELEVATING TRAINING THROUGH BLOCK PERIODISATION

Discover the groundbreaking strategy of block periodisation, developed by visionary Dr. Vladimir Issurin, that has captivated elite lifters and coaches alike. Unravel the transformative power of block periodisation as we delve into its intricacies, dissecting the training cycle into strategic blocks tailored to sculpt champions.

INTRODUCTION

In the electrifying world of Olympic weightlifting, where champions are forged through precision, power, and unwavering dedication, the quest for performance optimisation is relentless. Amidst this pursuit, a groundbreaking strategy emerged, captivating elite lifters and coaches alike – block periodization. Developed by the visionary Dr. Vladimir Issurin, block periodisation offers a roadmap to greatness, dissecting the training cycle into strategic blocks tailored to sculpt champions. Join us on an exhilarating journey as we explore the transformative power of block periodization in Olympic lifting, revealing insights and examples that will propel your training to unparalleled heights.

UNDERSTANDING BLOCK PERIODISATION FOR OLYMPIC LIFTING:

Block periodisation for Olympic lifting involves breaking down the training cycle into three key blocks: Accumulation, Transmutation, and Realization. Each block targets different facets of strength, technique, and peaking to optimise performance on competition day.

ACCUMULATION BLOCK:

Objective: Build a solid foundation of strength, muscle mass, and technique.

Example: During this phase, lifters focus on high-volume training with low to moderate intensity, targeting key lifts such as classical lifts, squatting and hinge movement patterns, and varying pressing styles. Assistance exercises can be used during his block to help reinforce technique and address weaknesses; This could be movement such as Snatch/ Clean Pulls or variations of the classical lifts (Muscle Snatch/ Clean, block and hang movements to name a few).

Duration: 4-8 weeks.

TRANSMUTATION BLOCK:

Objective: Convert gained strength into explosive power and refine technique.

Example: Transitioning from high volume with low to moderate intensity, the athletes training would start to take shape and be moulded around specific technical weaknesses. During this block there would usually be a drop in volume as the intensity will start to spike. If, for example we had a lifter that was aiming to focus on the development of power, As a coach I would look to start to incorporate dynamic movements like power cleans, power snatches, and push jerks, emphasizing speed and explosiveness. As well as this I would also look to utilise the blocks in certain positions in the lift where we could look at improving force production. Technical drills and complexes help fine-tune movement patterns and enhance coordination.

Duration: 4-6 weeks.

REALISATION BLOCK:

Objective: Peak performance for competition, refining technique under maximal loads.

Example: Intensification of specific lifts at competition intensities. Lifters perform singles (95%+), doubles (85-90%), and triples (80%+), focusing on perfecting form and timing. Tapering strategies are employed to manage fatigue and ensure optimal readiness on competition day.

Duration: 2-6 weeks.

BENEFITS OF BLOCK PERIODISATION:

  • Targeted Skill Development: Each block allows lifters to focus on specific aspects of performance, such as strength, power, or technique, leading to more comprehensive skill development.

  • Progressive Overload: By strategically manipulating training variables within each block, such as volume, intensity, and exercise selection, lifters can achieve progressive overload without risking burnout or overtraining.

  • Competition Readiness: The Realisation block prepares lifters both physically and mentally for competition, ensuring they peak at the right time while minimising the risk of fatigue or injury.

IMPLEMENTING BLOCK PERIODISATION

  • Assess Individual Needs: Identify strengths, weaknesses, and competition goals to tailor the training plan accordingly.

  • Design Blocks: Develop a periodized training plan that includes Accumulation, Transmutation, and Realisation blocks, aligning each phase with the competition schedule.

  • Exercise Selection: Choose exercises that address specific weaknesses and contribute to overall technical proficiency in the snatch, clean, and jerk.

  • Intensity Management: Gradually increase intensity throughout the training cycle, peaking in the Realization block to maximise competition performance.

  • Monitoring and Adaptation: Continuously evaluate progress and adjust the training plan as needed based on performance feedback and recovery status.

CONCLUSION

Block periodisation offers a systematic and tailored approach to Olympic lifting training, enabling lifters to optimise performance and achieve peak results on competition day. By strategically organising training into distinct blocks that target different aspects of strength, power, and technique, athletes can progress steadily while minimising the risk of overtraining or burnout. Whether you’re an aspiring Olympian or a recreational lifter, incorporating block periodisation into your training program can unlock your full potential and elevate your performance to new heights in the world of Olympic weightlifting.

If you want to check out a style of block periodisation, Take a look at my blog post where I explain in detail Triphasic training and how this can be used to bolster stronger Weightlifters! Check it out by clicking the link here

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