Incorporating One Week of Planned Overreaching into the Training Program of Weightlifters

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Abstract

SUMMARY

SHORT-TERM PLANNED OVERREACHING CAN BE AN EFFECTIVE TRAINING STIMULUS IN EXPERIENCED WEIGHTLIFTERS TO PROMOTE GAINS IN STRENGTH AND POWER. HOWEVER, TRAINING VARIABLE MANIPULATION IS VITAL TO ENSURE ATHLETES RECOVER AND DO NOT ENTER A STATE OF OVERTRAINING AFTER THE OVERREACHING STIMULUS. THIS ARTICLE DESCRIBES A WEEK OF WEIGHTLIFTING-SPECIFIC TRAINING DESIGNED TO PROMOTE A STATE OF SHORT-TERM OVERREACHING IN A GROUP OF EXPERIENCED WEIGHTLIFTERS. TRAINING VARIABLES (I.E., VOLUME LOAD, SETS, REPETITIONS, NUMBER OF WORKOUTS) ARE PRESENTED, ALONG WITH THE TRAINING VARIABLES FROM A WEEK OF PREPARATORY PHASE TRAINING AND A TAPER WEEK OF TRAINING, TO COMPARE THE DRAMATIC INCREASES IN TRAINING PERFORMED DURING THE PLANNED OVERREACHING STIMULUS.

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