Thoughts on intensity

Intensity, meaning how close to 100% of a 1 repetition maximum (1RM). Where do we want to train relative to our max? What intensity is good for technique practice, or how about for strength gains? Is it even necessary to push into those upper %s, and when should a lifter do so? I don't have all the answers to these, but I have personal experience with my own lifting and with my athletes. I also have some knowledge from what I have gathered from talking with other more experienced coaches or reading things from other well known coaches. Let's first talk about technique. The intensity that a beginner needs to work at for technique progress differs slightly to that of which an experienced lifter will work at. And also what exactly is the movement, is it a variation that the maximum is significantly less than the maximum of the full lift? I have changed my view on technique intensity for beginners over the years of coaching. When I first started coaching I had the view that a lifter should push as heavy as they safely could until form broke down and then work there. Hey, we all start somewhere. This philosophy wasn't necessarily something I came up with on my own, by the way. I was taught the USAW L1 by someone and whether the instructors words were exactly this or not it's what my brain took away from it. It's true though that almost everyone learning needs to have some sort of resistance that sort of exposes what's going wrong. Nowadays I believe everyone needs to make an empty bar look a certain way to my eyes before I let them start to load a bar. Some young kids or older adults just starting out might not even be ready for a 15kg or 20kg bar. I prefer more than a PVC or weightless object though so I always opt for whatever the lightest bar I can find rather than just a PVC. OK so what intensity should someone who has some basic fundamentals down be working at to develop or practice technique? Let's keep this simple and say 40-60%. Now when I say 'technique' I am more so referring to doing the Snatch, Clean, or Jerk in some sort of variation form, so from the Hang, or from Blocks, or with some sort of pause involved or tempo. Once a lifter is training the full classic lift my goal for any lifter is for them to work at 70% of their Personal Record (PR) as the minimum to train the lift in a way where technique is being mastered and the weight has the potential to develop strength for the lift. Some beginners I even go as far as pushing them to have the minimum of working at 70% of their potential 1RM (depending on the lifter I will get this projected max from doing Back Squat 1RM x 80% to get the Clean & Jerk max and then 80% of that number for the Snatch, or I will use Front Squat 1RM x 85% for the Clean and Jerk and then 80% of that number for the Snatch). Individuals require individual attention so every lifter I have worked with I have slightly different approaches. It always comes down to what I am seeing as their strengths and weaknesses regarding their basic strength movements and then how I see them moving a bar around with any and all of their lifts. Even if a lifters PR is somewhat far under their potential max if their technique is barely holding up around 70-75% of their PR I don't push them to get above that. Quality is always more important than the load. To sum up the above rant, I believe the minimum a lifter should be training at is 70% for the full Snatch and Clean and Jerk. Lighter than that is fine, but I believe any lighter is reserved for warmup sets only and variation work that is partial movements to the classic lifts or that have added elements (pauses or tempo) that make the movement more challenging to execute heavy. Now let's assume that a lifter has mostly developed technique and is proficient in the classic lifts. These lifters will still perform variation work, but typically the variation work isn't for learning purposes and is mainly for decreasing the workload and training fatigue. The intensity will vary throughout a week and week to week; no one goes in and lifts at 95%+ every day every week for multiple sets. If someone is doing this I apologize for spreading false information, but I am unaware of this being possible. Now is where I mention that I was taught by my first coach Victor Gallego that an athlete should spend most of his/her time each week at 80-85%. Victor isn't the only one that thinks this way. I have heard interviews of other coaches from around the world that believe ~80% is the sweet spot for training. Something that I have learned through education and I also read something to this effect in Greg Everetts writings, is that at 90% and up the body recruits all the muscle fibers to execute the lift. Think of it this way, (rough example, this isn't exactly true) at 70% the brain is only recruiting 70% of the muscle fibers because that's all that's needed, but then as weight increases more muscle fibers are needed, so the only way to truly stimulate all of the muscle fibers is to load the body with 90% or heavier. The problem here is it's pretty difficult to successfully move this weight every day you go into train and the frequency of moving these heavy loads will accumulate to a level of fatigue that not only prevents you from lifting this % but can also lead to possible injuries if done too frequently or from trying to do too heavy of a weight on a day you just shouldn't be doing it on. There's also the problem of not taking 90% or heavier frequently enough or close enough leading up to a competition or a max out session. If the brain isn't prepared to recruit the muscle fibers needed for 90%+ then the lifter will likely miss the lift. Think of it this way, ever take 1-2 weeks off and then come into the gym ready to lift but everything feels heavy and you can barely make 80%? This is because the brain hasn't been stimulated in ways to where it's going to recruit the necessary fibers to move heavy loads. This is why we train at proper frequencies and proper intensities. I am of the belief that if a lifter can hit some reps weekly at 85%, even if it's just one day per week, then the lifter can transition into being able to get to 90% over a few weeks and then build to even heavier. 85% isn't far from 90%, a lifter is recruiting most of what's needed for 90% when working at 85%. When should a lifter take 90% or heavier? Well, I believe a lifter needs to start taking 90% at a minimum of 4 weeks out from a peak. Can they take it earlier? Sure, if they feel good and the technique at ~85% warrants a heavier lift. I personally have usually been able to tolerate 90% Snatch or 90% C&J basically every other week while in a consistent training phase. Usually more volume at 90%+ Snatches compared to C&Js since the C&J is a heavier load. As a lifter nears competition (4-6 weeks out) it is imperative that the lifter start to get a feel for those heavier loads. Not many people are going to be able to go 6-12 weeks without hitting ~90% and then somehow on competition day be able to reach 98%+. I don't think in all my years of weightlifting I have ever done that nor have I seen someone do that. I'm sure it's possible, but I think there would be underlying circumstances that make it more of an exception rather than the norm. To sum up this idea of when to take heavier %'s (90%+), it is going to come down to what a lifter can tolerate regarding the frequency and the volume at these weights. It also has to do with how close to the lifters maximum potential the lifters PR is. The closer a lifters 100% is to being a true 100% maximum the less infrequent this lifter will be able to reach 90%+. Conversely, the further a lifter is to having a PR that is close to being a true 100% 1RM the more frequent that lifter will execute 90%+. In fact I encourage a good amount of volume at higher %s from lifters if they show me they can tolerate it or I know they are working far enough under a true maximum. Quickly let's touch on the mental side of 90%+. It can be unnerving for many people when they know they are so close to their PR. All of a sudden there's the pressure of whether or not they can do it since they're so close to a weight they've perhaps only done once before. Whenever technique is holding up and speed is there then I encourage a lifter to exceed programming because the goal is always to increase the Snatch and C&J. The more a lifter can accumulate good reps close to max the more confidence that there is more in the tank is built. Key phrase: good reps. Pressouts and saves at heavy weights are not ideal; they can be physical and mental wins, or steps in the right direction, but they can also be harmful to mental confidence. This starts to touch on a whole other subject I will blog about in the future: learning to be uncomfortable in weightlifting, because weightlifting and progressing is uncomfortable. But, I will end with this: quality reps build confidence and building confidence builds consistency which will develop a better competitor and more steady progress. So in conclusion, as a coach consider the lifter. Consider the lifters ability and potential. Monitor their quality and take note of their mental fortitude and morale. Mold the program in a way that will get them to progress or reach the peak that their training has been indicating is possible. Consider what has worked over the years for all the weightlifters around the world, and what's worked for you and your athletes. It's not that complicated, but it is complex when dealing with individuals. Always consider the individual.