Maximizing Gains: The Importance of Preparation Mesocycles in Weightlifting

Published: 2024-12-08

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In order to have a pre-competition mesocycle that leads to personal record performances, the athlete must undergo at least one preparation mesocycle. The more advanced the lifter, the more preparation mesocycles must be planned. The goal of a preparation mesocycle is to place demands on the endocrine glands beyond their capacity to recover and secrete sufficient hormones to enable complete restoration of the impacted tissues.

Key Strategies for Structuring a Successful Preparation Mesocycle

Exercise Selection

The following exercises will make up the bulk of the training menu:

Olympic Lifts:

Power Variations:

Squats:

Pulling Movements:

High Pulls and Extensions

Exercises that target and remediate weak areas should also be included to add volume and balance to the training.

Relative Volume

The mesocycle volume should be approximately 1/3 higher than that of the pre-competition mesocycle. For example, if your pre-competition volume is 3,000 kg per week, aim for around 4,000 kg during the preparation phase.

Relative Intensities

The average relative intensity of a preparation mesocycle should be slightly lower than that of a pre-competition mesocycle. This allows the athlete to focus on building a robust foundation without overreaching too early.

Average Reps Per Set

On heavier training days during the preparation mesocycle, 3, 4, or even 5 repetitions per set are common. This helps build strength, endurance, and muscular conditioning.

Recovery

A well-designed recovery program is essential for managing the higher training volume. Key strategies include:

Rotating recovery modalities to avoid adaptation.
Improving local circulation to enhance tissue repair.
Examples of effective modalities are massage, contrast baths, light aerobic work, and mobility exercises.

The primary goal of recovery is to ensure the athlete can maintain a high training volume from day to day.

Common Effects of a Preparation Mesocycle

Toward the end of a well-designed preparation mesocycle, athletes may experience:

Lethargy and general fatigue.
Disrupted sleep patterns, such as waking multiple times each night.
Frequent diarrhea due to hormonal and physical stress.

Performance during lifts may also decline, especially at intensities of 80% or higher. Snatches and cleans often fail at this stage because the weakest muscles in the chain are fatigued, impacting the intricate aspects of the movements.

While this phase is challenging, it is essential for achieving peak performance later in the macrocycle.

Psychological Challenges

Athletes often find preparation mesocycles mentally taxing. However, after completing several macrocycles, they come to appreciate the necessity of this phase for long-term progress. Coaches should observe their athletes closely during this period, as training in a group can foster camaraderie and support. My athletes used to call this "pain bonding."

Final Thoughts

Athletes need to understand that serious weightlifting training is demanding, and all elite-level athletes endure these tough preparation phases. Embracing the challenge is part of training to be the best you can be. Coaches play a crucial role in guiding athletes through this process, ensuring the training impacts their physiology as intended while providing the motivation to push forward.