Weightlifting
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Dealing with Failed Lifts in Training
As a weightlifting coach, my primary goal is to write programs that enhance competitive performance at the conclusion of the macrocycle. However, I recognize that not all repetitions will be successful. Failed lifts can result from technical breakdowns, general fatigue, or grip issues. Despite carefully calibrated programming—yielding an optimal K-value—sometimes the plan doesn’t go as expected. So, what should you do when lifts fail?
Understanding the Context of Failed Lifts
Let’s consider an example: I’ve prescribed snatches for 3 sets of 4 reps at 80% of the goal weight during the third week of the preparation mesocycle. The lifter completes all four reps in the first and second sets successfully. However, in the third set, they only manage 2 successful lifts, with 2 failures due to accumulated fatigue. What should be done in such cases?
When to Count a Failed Lift as Successful
A failed lift that reaches overhead lockout but is lost forward or backward due to improper bar placement can still be considered successful. Conversely, if the lift is little more than a high pull or extension, it should not be counted as part of the volume or the load.
Assessing Failed Cleans
A clean that is racked on the shoulders but fails to transition out of the squat due to fatigue can be deemed successful. However, repeated failures of this kind warrant a re-evaluation of the programming, as the goal weights may be set too high.
Adjusting Programming for Cleans and Jerks
When programming for the clean & jerk, I often use the format (80%/4+1)3. If the fourth clean in any set fails, preventing an attempted jerk may indicate the need to allocate more volume to jerking exercises. While cleans and jerks are ideally practiced together, some lifters might benefit from additional work using jerk blocks or a rack.
Evaluating Pulls, Deadlifts, and Squats
All pulls and deadlifts should be attempted and counted as part of the volume and load, provided they are executed with proper technique. Excessively heavy pulls or deadlifts contribute little to improving snatch and clean results and should be avoided.
Failed back or front squats should not be included in the volume or load calculations. Similarly, failed presses, push presses, and power jerks should also be excluded.
When to Reassess Recovery and Lifestyle
If failures become frequent toward the end of a preparation mesocycle, it may be time to reconsider recovery methods or lifestyle factors. Issues like inadequate rest, distractions, or improper diet often contribute to poor performance.
The Value of Coaching in Weightlifting Programming
As a weightlifting coach, my primary goal is to design programs that optimize performance at the peak of the training cycle. These programs are meticulously crafted, often incorporating carefully calculated loads, repetitions, and volumes to yield a K-value within the optimal range. However, even with precise planning, not every lift will be a success. Technical errors, general fatigue, or grip failures can lead to missed lifts, even when the athlete is following the program diligently. While it’s easy to focus on successful lifts as markers of progress, understanding and effectively addressing failed attempts is equally crucial. Failed lifts offer a window into potential issues in programming.
Weightlifting programming is a complex process and an experienced coach can assist greatly in shortening the learning curve. Most lifters, at least initially, are not sufficiently introspective to competently evaluate one’s training approach.
