Strength Training! with Claire Zai, MS, of Barbell Medicine
Aug 27, 2021
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Claire Zai, a renowned strength coach and powerlifter, discusses the fundamentals of strength training including its effectiveness, debunking myths, and the influence of the menstrual cycle. They also explore recovery, optimal rest times, tailoring training, the importance of sleep and nutrition, weight cutting, and maximizing clean and jerk and snatch totals. They debunk several myths, challenge gender-specific training limitations, and discuss the recent changes in weightlifting rules and weight increments.
Training programs should be tailored to individual needs and responses, not based on gender.
Hormonal fluctuations during the menstrual cycle do not significantly impact strength and performance.
Auto-regulating training programs can be more effective than following a strict program.
There is no need for special training programs for women on birth control or masters athletes; individualized training is key.
Deep dives
Training for Strength and Speed
It is possible to train for both strength and speed. The key is to have a training program that is specific, repeatable, progressive, and allows for adaptation. Variability and variation in movement and weight ranges are important to develop a broad athletic base. While powerlifting and weightlifting have different training focuses, it is possible to transition between the two with proper training.
Myths About Training for Men vs Women
There are several myths surrounding training for men and women. One myth is that women can handle more volume, but this is not supported by evidence. Training programs should be tailored to each individual based on their response and needs, not their gender. Another myth is that men respond better to training than women, which is also false. Training response varies individually and is not solely determined by hormonal differences.
Training and the Menstrual Cycle
The menstrual cycle does not have a significant impact on training performance. Hormone levels, such as estrogen and progesterone, fluctuate during the menstrual cycle, but these fluctuations do not directly correlate with changes in strength. Individual differences and variability play a larger role in training response. It is recommended to take an individualized approach to training, rather than periodizing training based on the menstrual cycle.
The Impact of Hormonal Changes
While there may be some variability in training response due to hormonal changes, the impact is individual and not a universal rule. The misconception that hormone fluctuations significantly affect strength and performance is not supported by research. Factors such as training volume, nutrition, sleep, and stress management play a more significant role in training outcomes.
Training and Auto-Regulation
Auto-regulating your training program can be more effective than following a strict program, as it allows for individualized adjustments based on factors like stress and daily experiences. Stressors like traffic, relationships, and work can affect training, as can the menstrual cycle or birth control. Menstruating women may be stronger than those on birth control, but individual differences are significant. It is essential to find an approach that works for you, taking into consideration your goals, health, and personal experiences.
Training for Women on Birth Control
There is no evidence to suggest that women on birth control need a special training program. Women and athletes who are menstruating can follow the same strength training principles as men and non-menstruating women. The belief that there should be different training programs based on the menstrual cycle is a myth. Women can focus on their individualized training needs and adapt based on strength, technique, and performance goals.
Maintaining Strength After a Strength Block
After completing a strength block, it is important to note that the adaptations gained do not disappear. The strength gains acquired during the block can still contribute to subsequent training. While one's ability to demonstrate those adaptations in subsequent sessions might decrease slightly, it does not invalidate the progress made. The adaptations can support other training aspects. Over time, one may need to focus on building new adaptations, especially if trying to improve one's one-rep max.
Tailoring Programming for Masters Athletes
There is no one-size-fits-all approach for programming masters athletes. The same principles apply regardless of age. Each athlete's training should focus on individualized factors, such as recovery, sleep, autoregulation, progressive loading, and overall health. Being an older athlete does not automatically require different training; adaptability and training capacity vary among individuals. Masters athletes can continue to train according to their specific goals and adjust their training based on personal experiences and progress.
Claire Zai's Instagram and 4-part series of articles on training and the menstrual cycle. And if you want to help her out with her current research you can take this short survey here.
