As mentioned in the previous instalment, we need to do different training goals in each mesocycle to achieve maximum adaptation to the training program.
Now we go through why the mesocycles are ordered this way.
In general Strength and Conditioning:
1) Hypertrophy Mesocycle
The goal in this cycle is anatomical adaptation. Also called structural adaptation. Basically this means you are building up the physical strength and size of your tissues. This cycle can be likened to upgrading the material of a weapon, say from iron to steel.
2) Strength Mesocycle
The goal in this cycle is functional adaptation. Basically this means you are maximising the performance potential of the tissues that has been built up in the Hypertrophy Cycle. When the Hypertrophy Cycle focuses on volume, the Strength Cycle focuses on intensity. So that the tissues are stressed and the quality improves. This cycle can be likened to tempering steel so that it becomes harder and more suited as a weapon.
3) The Competition Mesocycle
The goal in this cycle is fine tuning of whatever qualities that have been built up in the previous cycles and fit them into your sporting activities. This is the time to decrease the volume (and/or intensity, depending on your goal) of your Strength and Conditioning and focus more on your sports skills. Hopefully the improved strength you gained can add 5km/h to your tennis serve. This cycle can be likened to polishing and sharpening the edge of a weapon.
After the competition is over, it is generally recommended to take some time off to unload the body for recovery purposes.
For the purpose of Kettlebell Lifting, the goals in the different mesocycles are the same as mentioned above, but achieved in different ways.
1) Anatomical Adaptation
This is achieved by volume, with light weights, in the competition lifts. In addition, weaknesses should be addressed with assistance exercises. Assuming your technique is fine; in the Jerk, the part that will gives out first is the arms; in the Snatch, it is the grip. Assistance exercises like One Arm Jerk and Swings are good for improving the Jerk and Snatch. In addition, if you lack strength, you can add heavy barbell work for strength like Squat, Deadlift, Military Press etc. If you lack endurance, you can add general cardio work like running.
2) Functional Adaptation
By this time, weaknesses should more or less be ironed out. Of course this will never happen 100%. There is always a weak point to be improved upon, just different ones at different times. The volume of competition lifts should increase and assistance lifts should decrease. In this cycle you want the strength or endurance gained in your previous cycle to translate to a higher competition lift number.
3) Competition Phase
This is the time to fine tune the competition lifts. The volume of competition lifts should decrease and intensity increase. Intensity here refers to %RM. Where RM is the competition max in the previous competition. Volume should decrease so that the body can devote more energy to the increased intensity. It is a useful thing to do a near max sometime before the actual competition. For mental confidence. The final week should be mostly spent doing active recovery work. The day before the competition, it is good to do a little bit of lifting to warm up for the actual event.
In CST, periodization lingo is different. Check outCoach Steer's article for a simple explanation:
http://www.bettersbetter.com/2008/07/csts-training-hierarchy-pyramid.html
I hope i didn't bore you with too many technical terms. Just ask if you need more clarification.
Next installment: The Microcycle.
