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

Pistilli, Emidio E PhD1 ; Kaminsky, David E PhD2 ; Totten, Leo M MS3; Miller, David R4

Strength & Conditioning Journal: December 2008 - Volume 30 - Issue 6 - pp 39-44
doi: 10.1519/SSC.0b013e31818ee78c
Articles

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.

1Department of Physiology and Pennsylvania Muscle Institute University of Pennsylvania, Philadelphia; Pennsylvania; 2AlphaBioCom, Radnor, Pennsylvania; 3Werksan Barbells, Moorestown, New Jersey; 4East Coast Gold Weightlifting, Moorestown, New Jersey

Emidio E. Pistilli is a postdoctoral researcher in the Department of Physiology and the Pennsylvania Muscle Institute at the University of Pennsylvania.

David E. Kaminsky is currently a medical writer for a scientific and medicalcommunications agency in the Philadelphia area.

Leo M. Totten is a Senior International Coach with USA Weightlifting and the head coach of the East Coast Gold weightlifting team.

David R. Miller is a Regional Coach with USA Weightlifting and the Executive Vice-President of the East Coast Gold weightlifting team.

© 2008 National Strength and Conditioning Association