Hoe oefen jy as Master weightlifter?/How do you train as a Masters Weightlifter

Elke afrigter het sy eie idees. Hiermee ‘n paar idees wat ek met sukses in my eie programme gebruik. Ek was tot op ouderdom van ongeveer 28 ‘n aktiewe gewigopteller, daarna tot op 55 fiks gebly en van toe af as master begin deelneem.

My ondervinding het my geleer dat ek minder goeie gewigoptel doen sodra ek van die volgende beginsels afwyk:

 

1. Ouer lifters het meer rus tussen oefensessies nodig as jonger lifters. Vergeet van twee keer per dag oefen. Ek oefen 3 of 4 keer per week en word swakker as ek meer gereeld oefen.

 

2. Oefensessies se intensiteit moet hoog wees. My sessies se intensiteit is nou selfs harder as wat dit in my twintigerjare was. Daarby moet sessies nie langer as een uur duur nie. Een van die groot redes waarom jy met ouderdom verswak is agv afname in testosteroonproduksie met ouderdom. Dit is egter bewys dat kort/harde oefensessies toename in testosteroonproduksie het – sessies langer as een uur het die teegestelde effek en is dus nadelig. 

 

3. Ek doen my swaar squats met kettings saam met die gewigte. Kettings help om die stress op die kniee te verminder en bou daarby beter beenkrag as gewone squats.

 

4. Ek gebruik as supplemente gabba en HMB. Beide hierdie produkte speel rol om veroudering teen te werk.

 

5. My week bestaan meestal uit 2 tegniek en 2 kragsessies. Die een kragsessie werk ek met swaar gewigte aan basiese krag en duur ongeveer een uur. Die ander sessie is ekstreme intensiteit en duur 12 minute. Met beide tegnieksessies word snatches en clean en jerks gedoen. Die aantal reps en sets hang af van seisoen.

 

6. Reg eet is baie belangrik soos jy ouer word. Sorg dat jy vleis, aartappels, eiers, groente, vrugte, rogbrood en slaai eet met minimum suiker. My eetplan sluit net hierdie voedselgroepe in en niks anders.

 

7. Kompetisies is daar om jou 1 rep pb te doen en nie oefening. Ek doen nooit personal bests met oefening nie. My tegnieksessies sal bv bestaan uit 5×2 met 80% van my pb of 5×1 met 90% van my pb.

 

8. Baie coaches gebruik pulls om krag te bou – my eie ondervinding is dat dit nadelig op my tegniek inwerk.

 

9. Met ouderdom verloor jy soepelheid en plofkrag. Maak dus met jou tegnieksessies seker dat jy met elke rep op plof en spoed konsentreer. Vir soepelheid moet squats do diep as moontlik gedoen word.

 

10. Slaap genoeg. Hier fouteer ek want my werksprogram laat net 6 ure vir slaap toe. Die week voor kompetisie probeer ek 8 ure per nag slaap.

 

Lekker oefen en kontak my gerus as ek kan help.

 

Koos Henning


English

Every coach has his/her own ideas. Here are a few ideas which I have successfully implemented in my own programming. Until the age of 28 I was an active weightlifter, after which I stayed fit until the age of 55 when I started competing as a Masters weightlifter again.

Experience has taught me that my performance suffers if I start ignoring the following principles:

 

1. Older lifters need more recovery time between training sessions than younger lifters. Forget about training twice a day; I train 3-4 times a week and actually become weaker if I increase my training frequency.

 

2. The intensity of training sessions should be high. The intensity of my training sessions now is probably greater than they were in my twenties. Saying that, training sessions should not last longer than an hour. One of the main reasons why a person loses strength with age is due to the decrease in testosterone production. It has however been shown that intense training sessions of short duration can increase testosterone production. Sessions lasting longer than an hour have the opposite effect.

 

3. I do my heavy squats with chains added to the weight on the bar. Chains help to decrease the stress on ones knees and is also beneficial to strength gains.

 

4. I use Gabba and HMB as supplements. Both of these supplements help to reduce the effects of ageing.

 

5. My training week consists mostly of 2 technique and 2 strength sessions. The one strength session I work with heavy weights to build strength and lasts about an hour. The other session is an extremely high intensity session lasting about 12 minutes. In both technical sessions I practice the snatch and clean and jerk, the number of reps and sets varying according to the time of year I am in.

 

6. Eating correctly becomes very important as one becomes older. Make sure you get in proteins, complex carbohydrates with a minimum amount of sugar. My eating plan includes only meat, potatoes, eggs, vegetables, fruit, rye bread, salad and nothing else.

 

7. Leave your 1 rep max PB’s for competitions, not your training sessions. In training I would go up to 80-90% for reps of 1-2, nothing more.

 

8. Many coaches use pulls to build strength – my personal experience is that it negatively affects my technique. You have to find what works for you.

 

9. With age one starts to lose mobility, power and speed. Make sure that you therefore concentrate on power and speed with every rep during your technique sessions. For mobility make sure you do full range movements, e.g. make sure your squats are as deep as possible.

 

10. Sleep enough. Here I struggle as my work load only allows for about 6 hours of sleep a night. However the week before a competition I try to get 8 hours of sleep in every night.

 

Enjoy your training and feel free to get in touch with me if you need help or advice with anything.

 

Koos Henning