Written by: Leo Totten
In this time of information overload, there are almost too many modes of training that the strength coach needs to decipher. With so many variations of training methods out there, how does the coach figure out what is best for their athletes? Since every situation is different, the larger the knowledge base of the coach, the better they will be able to choose the right programming techniques for their athletes.
One of the issues that confront strength coaches is how to manipulate the training variables of volume and intensity. There is no one right answer that works for every situation, so the coach must know the reasoning behind how each method works so they can make the best decisions for their athletes.
There are many variations of volume and intensity manipulations being utilized in the strength and conditioning world, and they all can be used effectively at different times throughout a training cycle if one knows the “why”, “when” and “how” to utilize .
One of these methods is called “Sequence Training” which will be discussed from the perspective of athletes from the sport of Weightlifting. However, this technique can also be beneficial to athletes of a variety of different sports which will also be discussed.
Sometimes the terminology can be a bit confusing with all the methodologies out there, so to clarify the “Sequencing”, we are referring to a variation of the pyramid system where the load is progressively increased to a designated weight and then decreased to work back up to that same designated weight. Sometimes, also known as loading “waves”, this has been shown to be a very successful way of training at certain times in the program and for various reasons.
This method of volume and intensity manipulation can be used by athletes of all sports but the following is an example of what we might use for our weightlifters specifically based off their percentage of :
In this case, the lifter would perform all the sets one time through, then decrease the weight back to 80% and repeat that sequence of 80, 85 and 90%.
If we understand the concept behind this mode of training, now we look at “why” we incorporate sequencing into our training plan. Whether working with Weightlifters, or other athletes in the strength and conditioning world, starting with a strong rationale is the key to success.
Particularly with weightlifting movements (snatch, clean and jerk and their variations), we are looking for ways to train the nervous system effectively for consistent quality of movement. There is a different “feel” to weights of varying intensity, but the idea is to create the same movement pattern no matter what the weight. We want the athletes to focus on the correct movement pattern, not the weight being lifted.
Speaking of focus, after hitting that higher percentage in the first round, athletes often take that lighter weight for granted at the beginning of the second round and then sometimes end up missing. Training with sequences helps improve concentration and focus to reduce the number of misses.
Progressive resistance is all about gradually increasing work capacity at higher intensities. Weightlifters and other power athletes can benefit from performing sequence training to handle heavier weights while still considering the quality of movement.
Additionally, here is where the Potentiation concept could come into play. This is an excellent example of how power is optimally utilized with sequencing. When you drop down from that higher intensity effort to a lower intensity for that second round, if the focus is right on and the technique is where you want it to be, those lower intensities will very likely exhibit higher power outputs due to the potentiation factor.
“When” do we put sequencing into the overall plan? For our athletes in sports, and not specifically weightlifters, their “competition” phase is a great time to utilize sequence training. We use this type of training at the end of the pre-season when they are testing before going into their respective sports seasons.
Depending on the sport and the length of their season, we sometimes use this type of training in season as well. It is a good way to get the athletes fired up and pushing those test lifts in a safe, effective way while saving some energy for the playing field.
In addition, we often use sequence training during the “prep” phase in our periodization plan as well. Especially with squats and pulls, we are trying to build work capacity at higher intensities so varying the reps and sets in this manner is an ideal way of maximizing time in the weight room.
For our weightlifters, this type of training fits nicely into our “competition” phase as an aid to get to that one rep max we perform on the platform. This is a method to handle more weights at higher intensities without taxing the nervous system as much. It also offers a chance to reinforce technique at a lighter load prior to attacking heavier loads again.
Another benefit for our weightlifters is to prepare for what they may encounter during the competition itself. We would prefer a 3-4 minute break between lifts on the platform, but that virtually never happens. How many times have we taken our first attempt on the platform and then had to wait for 15 more attempts before being called out for the second attempt? We can’t just go backstage and sit around for all 15 attempts, we need to do something to keep moving and stay warm. We don’t want to tax the body too much, yet we want to feel a somewhat heavy weight so it’s not a big transition when back on the platform for our second attempt. We will typically hit an 80% lift or maybe an 85%, depending on how much time we actually have. Since we have practiced in training how to sequence our lifts, it becomes second nature and we are confident walking out for that next attempt.
Coaches are always looking for the most efficient way of training their athletes. They are looking for variations of training that will elicit the results for success. Of course, this isn’t the only mode of training that’s out there, but one system that has clear benefits. If the coach has a clear focus on the “why”, “when” and “how” to utilize sequence training, it can be a powerful “tool in their toolbox”.
Author Bio
Leo Totten
USAW 5 Senior International Coach
USA Weightlifting Hall of Fame
Head Coach, East Coast Gold Weightlifting Team
Owner, Totten Training Systems, LLC
Adjunct Professor, West Chester University