The Tapering Practices of Competitive Weightlifters

Abstract

Winwood, PW, Keogh, JW, Travis, SK, and Pritchard, HJ. The tapering practices of competitive weightlifters. J Strength Cond Res 37(4): 829-839, 2023-This study explored the tapering strategies of weightlifting athletes. Weightlifting athletes (n 5 146) (mean 6 SD; age: 29.2 6 8.7 years, height: 172.5 6 10.1 cm, body mass: 84.0 6 17.2 kg, 4.7 6 3.4 years of weightlifting training experience, and 3.9 6 3.3 years of competitive weightlifting experience) completed a self-reported 4-page, 39-item internet survey on tapering practices. Subgroup analysis by sex (male and female) and competitive standard (local or regional, national and international level) was conducted. Ninety-nine percent (n 5 144) of weightlifting athletes reported they used a taper. Athletes stated that their typical taper length was 8.0 6 4.4 days, with the linear (36%) and step tapers (33%) being the most performed. Training volume decreased during the taper by 43.1 6 14.6%, and athletes ceased all training 1.5 6 0.6 days out from competition. Muscular strength, light technique work, and aerobic conditioning were the most common types of training performed in the taper. Athletes typically stated that tapering was performed to achieve rest and recovery, physical preparation for peak performance and mental preparation; training intensity and training duration decreased whereas training frequency remained the same or decreased; traditional exercises were performed further out from competition than weightlifting exercises; assistance exercises and some strength work were reduced; nutritional changes, foam rolling, static stretching, and massage were strategies used in the taper; and poor tapering occurred because of training too heavy, too hard, or too light and life-work circumstances. These results may aid athletes and coaches in strength sports to optimize tapering variables leading to improved performances.

Two Days Versus Four Days of Training Cessation Following a Step-Taper in Powerlifters

“…Taken together, these data suggest that certain lifts (e.g., DL vs. BP) may require differing methods of tapering and training cessation, information that should be taken into account when preparing for whole meets vs. single lift meets (i.e., DL only, BP only). Furthermore, several surveys have been conducted that help clarify the findings of this study (12,32,38,44,45). Grgic and Mikulic (12) surveyed Croatian powerlifters, finding the final heavy BS, BP, and DL sessions to be performed 7 6 1, 6 6 2, and 8 6 2 days out from competition, respectively (12).…”

“…Tapering has been extensively examined in relation to endurance sports (8,(16)(17)(18)(22)(23)(24)(25)(26)(27)(28)42) with a growing body of evidence relative to strength sports (3,5,12,21,29,31,32,35,36,38,40,44,45). However, the existing literature examining tapering for maximal strength performance consists primarily of observational research (3,5,12,21,32,35,38,44,45).…”

“…Tapering has been extensively examined in relation to endurance sports (8,(16)(17)(18)(22)(23)(24)(25)(26)(27)(28)42) with a growing body of evidence relative to strength sports (3,5,12,21,29,31,32,35,36,38,40,44,45). However, the existing literature examining tapering for maximal strength performance consists primarily of observational research (3,5,12,21,32,35,38,44,45). Although a few experimental studies have compared maximal strength outcomes relative to different tapering practices (29), modes (33), and durations (40), the effects of short-term training cessation on strength performance have not been investigated after an effective taper.…”

“You can't shoot another bullet until you've reloaded the gun”: Coaches' perceptions, practices and experiences of deloading in strength and physique sports

“…Whilst deloading is likely to occur at the end of each training mesocycle (18,24,29), tapering occurs specifically in the days/ weeks prior to competition (2) and is common practice in strength sports (26,(33)(34)(35)(36)(37). The aim of the taper is to facilitate "peaking", where the athlete achieves optimal physiological performance prior to competition due to a reduction in fatigue and an increase in preparedness (35,38).…”

“…The aim of the taper is to facilitate “peaking”, where the athlete achieves optimal physiological performance prior to competition due to a reduction in fatigue and an increase in preparedness ( 35 , 38 ). Previous literature highlighted that 87%–99% of competitive strength athletes incorporate a taper into their programme prior to competition ( 34 , 36 , 37 ). Conversely, competitive physique athletes (e.g., bodybuilders) do not incorporate tapers into their resistance training programmes.…”