Orchestrating Back to Back Preps
I recently wrote that doing back to back preps is borderline crazy. To be honest I stand by that statement, after having competed myself for the last 10 years I am certain I have only ever done one comp a week later after completing another, and I was so sore! But in the last 12-18 months I’ve started to really see what is absolutley possible through the application of proper protocols and mental fortitude.
Also looking at other professional sports athletes compete weekly if not multiple times a week pushing themselves to a limit most couldn’t consider possible. Yet, through effective protocols and training tools they are able to do that.
We know the toll this sport can take on your body not just from a physical perspective but the mental aspect can be daunting having to do the same, what could be considered from an outside perspective, mundane/repetitive training week in and week out.
But sometimes, especially as you step through the ranks from intermediate to advanced to elite, the competition calendar can be unforgiving and an athlete's drive to compete with and against the best wins out. So competing back to back can be done but there are some strategies I’ve learned to implement along the way to keep an athlete motivated, healthy and progressing.
In this article I hope to highlight this using a real life example of Lily Riley having just competed in Miami Ghost Clash 2 and we head now into two more powerlifting competitions, in succession.
Firstly, from a programming perspective I utilize what is known as “Block Periodisation” or “Bridging Blocks”. A block periodisation is roughly 2-4 weeks with the specific goal is to stay peaked for a longer period of time focusing solely on specific adaptation for the sport.
There are 3 specific stages to it
3 stages
Accumulation (50-75%)
Transmutation (75-90%)
Realisation (90%>)
Usually you’d apply rep schemes that are commonly associated to the percentage of each phase, i.e. 50-75% High Volume 6-12 reps. But powerlifting being a 1 rep sport I prefer to only hit singles, never more than triples but possibly do more sets to get “volume”.
Example
Week 1
Day 1
Bench (Variation) 75% 3x3 (92.5kgs)
Light Accessories work get a pump
Day 2
Squat (Sleeves) 75% 3-4x1 (180kgs)
Normal accessories as per prep
Day 3
Competition Bench 82% 3x2 (100kgs)
Normal accessories as per prep
Day 4
Competition Deadlift 85% 2-4x1 (200kgs)
Normal accessories as per prep
Week 2
Day 1
Competition Bench 95-100% 2x1 (122.5kgs)
Normal accessories as per prep
Day 2
Competition Squat (Wraps) 95-100% 2x1 (255-270kgs)
Normal accessories as per prep
Day 3
Competition Bench 85-90% 3x2 (110kgs)
Normal accessories as per prep
Day 4
Competition Deadlift 95% 2x1 (225kgs)
Normal accessories as per prep
Week 3 - Competition Week
Day 1
Competition Bench Opener 2x1 (115kgs)
Volume decrease on normal accessories as per prep
Day 2
Competition Squat (Sleeves) 75% 2x1 (180kgs)
Volume decrease on normal accessories as per prep
Day 3
Competition Bench 70% 3x1 (80kgs)
Volume decrease on normal accessories as per prep
Week 4 - Competition Week
Day 1
Competition Bench 3-4x1 75-90% (90-110kgs)
Volume decrease on normal accessories as per prep
Day 2
Competition Squat (Sleeves) 60-75% 2x1 (155-180kgs)
Competition Deadlift (Possibly) 60% 2x1 (140kgs)
Modified Accessories
Day 3 - Possible session dependant on how athlete is feeling
Competition Bench 70-80% 2x1 (85-95kgs)
Modified Accessories
In the above you can see how each stages transitions well into the next stage via allowing time for the body to restore, and repair and build into the next meet.
You will also notice a lot of variance in some days percentage/kgs wise. The biggest factor we need to manage in the coming period is obviously avoiding fatigue and seeing a decrease in performance. This is where data tracking becomes very important, but also the client coach relationship.
Tracking data such as sleep scores, resting heart rate, blood pressure, appetite are essential. Decreases in sleep scores and appetite, increases in RHR and blood pressure are all signs of high levels of fatigue and allow you to make educated decisions on what scale of percentages you should hit that day.
As a coach I also look at the athletes body language, how they hold themselves in the gym when they walk in, are they excited or really struggling to maintain focus in conversation? What does the athletes movement under the bar look like, is it explosive or lethargic? Again all signs we could be ‘flying too close to the sun’. This is where the coach client relationship is important and trust needs to be held.
What I may see, and what the client is feeling could be two very different things, so having open and clear communications is imperative and that comes from having built relationships with your clients over multiple preps/years.
With the example of Lily, we have now been coaching together for over 5 years, entering our 6th. We have the ability to talk through and I know as a coach when Lily does say “I’m good to push” we push, but also if I say “lets pull back” we pull back.
The last variable to take into account is the athlete's drive and mental fortitude. The best in their field, whether in business or sport, are considered by most borderline crazy. But I believe it comes from uncovering a burning purpose that is so personal that it drives you forward no matter the perceived challenges or pain that could be associated with the journey.
Truly that is what sets Lily apart I believe, this isn’t just a hobby for her but a deep personal, almost spiritual (from my perspective), journey that allows her to really do the impossible.
To recap this article quickly.
Can multiple comps be done back to back? Yes, but certain precautions around programming and fatigue management should be taken.
Should I do multiple comps back to back? Short answer, if you are new to the sport, take time between comps to workout how your body responds to meet day and gain insights to be used as reference points in the future.
Please reach out to us if you have any questions or would like more insight to how to manage back to back preps!
Happy Lifting!
