The perpetual goal of every training cycle
Planning a training cycle is like algebra. Algebra requires solving equations containing variables or unknown numbers. While the problems may change, the solutions are usually finite in number. The perpetual goal of every training cycle is creating an optimal training environment to maximize performance. However, an optimal training environment is germane to the individual and changes over time. What was optimal last year, the previous month, a week ago, or even yesterday, may not be optimal again today. As a result of our ever-changing life circumstances, an astute coach is essential. Whether you’re self-coached or rely upon an expert, life situations must be accounted for in order to manage four key training variables: frequency, volume, intensity, and rest.

Conditions differ for each person depending upon their age (chronological and training), anthropometry, family affairs, gender, physical constraints, work schedule, and the like. However, we’re always manipulating the four main variables. Total time is constant because there are always 24 hours in a day and 7 days in a week. Disposable time varies for every one of us so we must control each variable to solve our own training equation.

The first training variable is frequency. How often should you perform your sport skill?  In the case of powerlifters, it’s easy to agree that we should all squat, bench press, and deadlift on a weekly basis. If you don’t perform one of the powerlifts within a seven-day period then your frequency is zero. Consequently, minimum training frequency requires no calculation because it will always be one. At the opposite end of the spectrum and assuming you train once per day, the maximum number of times you could perform one of the powerlifts is seven. For most powerlifters, the frequency answer is neither one nor seven. It’s somewhere in the middle based upon factors like age, genetic structure, recovery ability, priority level of the lift, proximity to competition, and more. If you’re endowed with long arms and a short torso where the deadlift comes naturally, then one may argue that deadlifting once per week is sufficient provided the other variables are in check. The opposite argument can also be made. Since leverages are favorable thus making the movement less taxing and enhancing recovery, more frequent practice is sustainable.

Frequency and intensity
The second variable is volume. Volume is equivalent to the total workload. Some refer to it as tonnage. The weight multiplied by the number of sets again multiplied by the number of reps equals the tonnage or total amount lifted. So, what’s the appropriate amount of work? Volume is primarily determined by frequency and intensity. If a lifter can only train each lift once per week, then they will require higher volume to create an adequate stimulus on the body. Oppositely, lifters who train more frequently can spread their workload throughout the week. Mike Tuchscherer believes that “intensity determines your training effect while volume determines mostly the magnitude of that effect.” I concur. If you rarely train heavy, don’t expect to be strong.

Intensity is the third variable and refers to the weight on the bar also known as load. One way to specify intensity is using the auto-regulatory tool known as Rate of Perceived Exertion (RPE). The RPE describes how the weight or set felt to you. Another common practice for determining load is via percentage of maximum. Most coaches and trainees would qualify loads equal to or greater than 90% of maximum as heavy.  Seventy to 89 percent is often considered medium while less than 70 is light. A final indicator of intensity is the number of repetitions you’re able to perform. If you can perform eight reps, it’s light. If one or two reps, at a given load is your limit, then it’s heavy. While intensity can be dictated by how often one trains, it is a prime determiner of volume and rest. High-intensity training requires balancing enough rest with ample volume to determine the degree of the training effect.

The final training variable is rest. Consider rest between sets, exercises, training sessions, and competitions. We’re primarily concerned with the time (days) between training sessions. Rest governs recovery, which affords the body adequate time to relax, heal, and regenerate.

"What’s the best way for a powerlifter to train?"
Powerlifters need to be as strong as possible in the squat, bench press, and deadlift. Understanding the need to control our training variables begs the ultimate question, "What’s the best way for a powerlifter to train?" I believe world-renowned biomechanist and professor Vladimir Zatsiorsky’s prophetic words point to the very nature of a powerlifter’s optimal training environment, “Train as heavy as possible as often as possible while staying as fresh as possible.”

Matt Gary has 18 years of powerlifting experience. He has served as both head and assistant coach on numerous international teams and currently coaches over 50 lifters from novice to elite. In 2012 he was named USAPL Coach of the Year and currently serves as Chairman of the USAPL Coaching Committee. He and his wife Sioux-z own Supreme Sports Performance & Training, Inc. (SSPT) in Rockville, MD, which is one of the USA’s premier training facilities for powerlifters and weightlifters. He will be presenting at the Sydney Strength and Power Seminar on December 14th and 15th.