Training workload allocation by intensity zones in powerlifting
The issue of the workload allocation models i.e. the load rating by the intensity zones in powerlifting sport is considered highly topical for the reason that the modern training systems for different weight/ skill classes are being constantly improved based on the leading athletes’ training workload management analyses. Objective of our study was to improve the powerlifters’ training workload allocation systems based on analyses of their own and other athletes’ practical experience in these aspects. The key mission of the study was to contribute to the elite powerlifters’ training process by offering a frame training workload zone-wise allocation model - with detailed weight lifting control (in percentage terms) by intensity zones. The study data and analyses showed that a top priority in the training systems is be given to the 70-79% intensity zone, regardless of the athlete’s skill level, weight class and training process meso-cycle. Going second by the contribution to the total training workload is the 80-89% intensity zone; and the lowest workloads is linked with the 90% intensity zone. The dominance of the 70-79% intensity zone is due to the fact that relatively low weights with high repetition rates are applied in this training component to secure due growth of the muscular mass and strength with an emphasis on strengthening the ligamentous apparatus. These improvements are always in focus in the powerlifters’ training systems for the reason that strength directly depends on the muscle cross-section whilst strong ligaments are pivotal for prevention of traumas. The study recommends the frame training workload zone-wise allocation model for the load control in training systems applied by powerlifters.