It’s not uncommon to hear of weightlifters, especially novices, training with weights that are too heavy or too light. The result for competitors is often disappointing lifts or lack of progress, all of which can be improved with proper programming.
100%
After the lifter has reached a reasonable degree of proficiency in the technique of the snatch and clean & jerk, the training to become stronger and hence more proficient can commence in earnest. In order to determine the proper intensities it is essential to determine a 100% figure. This will be the goal weight to be achieved at the end of a training cycle. A 100% figure should be chosen for the snatch, clean & jerk, back squat and front squat.
This should be done in consultation with an experienced coach. Many novices will be overly ambitious and select unrealistically high numbers, while the more cautious athletes may underestimate their own capabilities.
It is also difficult to accurately select 100% figures for novices as their training backgrounds may vary considerably and their ability to perform at maximal levels is not yet developed. But the training process must begin at some point and an experienced coach will be able to determine the most accurate figures.
Intensity Zones
Once the 100% figures have been determined, the figures for the various intensity zones can be determined. The most valid ones are 60%, 70%, 80%, 85%, 90%, 95%, 100% and 105%.
The number of repetitions (volume) at each zone will help in determining the average relative intensity (ARI).
60%
About 25% of Power Snatches, Power Cleans and Power Jerks are performed in this zone as well as a small percentage of classic movements and for beginners some squats. This zone contributes to speed development and should not be ignored.
70%
About 75% of Power Snatches, Power Cleans and Power Jerks should be performed in this zone as well as a small percentage of classic movements and some squatting. Speed and technical proficiency are reinforced in this zone.
80%
The majority of classic movements are performed in this zone as well as squats. The 80% zone has the greatest effect on both strength and power. This is the lower end of intensity for pulls and deadlifts.
85%
A lesser percentage of the classic movements and squats are performed in this zone. Some small percentage of the pulls are also included.
90%
Only a few repetitions of the classic movements and squats are found in this zone. The largest percentage of pulls and deadlifts are performed at 90%
95%
Very few classic repetitions and squats are performed in this zone. A small percentage of pulls and deadlifts are included.
100%
A very few classic movement repetitions and squats are performed in this zone and only at the end of a macrocycle. Some pulls and deadlifts are performed in this zone.
105%
Some individuals may be able to do some pulling and deadlifting in this zone, but one should keep in mind that too many repetitions performed at higher intensities can lead to a loss of explosiveness.
An indexing number
By counting the number of repetitions in a zone and multiplying that number by the intensity, a product is achieved for the zone. By adding all the products of the zones, and then dividing by the total number of repetitions, a quotient can be calculated. This is the Average Relative Intensity.
For example, this sequence 60%/3, (70%/3)2, (80%/3)3, 85%/2 would yield the following quantities: 180 (60%x3), 420, 720, 170. When added together they would produce a sum of 1490. Divide this by 20 repetitions and the average relative intensity is 74.5%.
By performing these calculations for an entire macrocycle, one can achieve an ARI figure.
Most well balanced athletes will have figures in the high 70’s to low 80’s.
Keep in mind that weightlifting progress is dependent upon training both strength and power qualities so an overemphasis in either the lower zones or higher zones will interfere with the development of the athlete.