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TitleBlock Periodization in the Sport of Power Lifting
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The realization mesocycle is meant to be directed toward achievement of peak performance in competition. This

block is traditionally referred to as the taper. Because this block begins under the influence of the accumulated

fatigue of the previous transmutation mesocycle, restorative measures are very important, as is a reduction in the

volume and load level of the workouts. During this stage, we will develop event specific technique and tactics as

well as normalize the levels of special strength preparedness and special work capacity in the competitive exercises.

During this block, the majority of work will be done with the competitive exercises as well as with the special

development exercises, which serve to retain special strength.

This block will be the shortest of the preparation program, containing only three microcycles. The first microcycle

will be classified as an adjustment microcycle containing a much lower load level than any of those in the previous

block. During this week, there will be extensive use of restorative means, which will allow for the athlete to display

proper sports’ form in the competitive exercise in the successive microcycles.

The second microcycle will be classified as a loading cycle with a higher load level than the previous week yet still

far lower in volume than that of the transmutative block. During these two microcycles, there will again be four

primary strength training sessions, two of which are considered key workouts. The key workouts will be dedicated to

event (sports) specific simulation (SSS) through the use of the competitive exercise under competitive conditions. As

the meet for which this program was developed includes only the bench press and deadlift events, the key workouts

will focus on these competition exercises under as a close an approximation to competitive conditions as possible.

The athlete will perform three attempts, utilizing a load very close to the opening competition weight with the

competitive equipment (bench press shirt, wrist wraps, briefs, squat suit, and belt) with long (5–10 minute) rest

periods approximating those experienced at the same competition the previous year. The general and special warm

ups for these sessions will model the progression and weights the athletes will use in the warm-up room at the meet

as well. This is considered to be maximal effort work and is CNS high intensive. However, with respect to achieving

a restorative effect throughout the mesocycle, the volume of work (three singles at approximately 90 percent of

maximum) done using this method will be kept low using the guidelines set by A.S. Prilepin’s chart.

The other two strength sessions will be dedicated toward the retention of maximal strength through the submaximal

effort method in special preparatory and developmental exercises. The bench press, deadlift, and box squat will be

used for these means without the use of competitive powerlifting gear. These workouts will be considered CNS non-

intensive. The training sessions at this stage will be kept short because not many general or special preparatory

exercises will be included. The development of these general abilities is no longer a goal in the current mesocycle.

Other work during these microcyles will be directed toward restorative measures including aerobic restoration,

flexibility/mobility, soft tissue work, and relaxation. The final microcyle will be entirely devoted toward these

restorative means as the competition falls on the Saturday at the end of the final microcycle.

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