The fundamental goal of training is to stimulate the body in order to make it adapt to the mechanical work and loading it is subjected to. There are two methods that are readily used in weightlifting training: the maximum effort method and the repeated effort method. Both methods must be employed to achieve high results in weightlifting but the degrees either are used are markedly different. I won’t discuss the dynamic effort method because weightlifters for the most part will always attempt to accelerate the barbell with as much effort as possible with all exercises or weights. The sport is dynamic by nature. A well-developed program that will provide consistent, long-term progression for athletes will contain a combination of both, and it is important to understand how these different methods contribute to overall increase in performance.

The maximum effort method is centered around lifting maximum load for one repetition. This stimulates the largest and fastest motor units in the muscle. The maximum effort method has limitations because you are usually only performing one repetition per set, sometimes two, and with loads near maximum (≥90%). In order to accrue adequate volume one must do a large amount of sets (5 or more) and lift maximum loads in order to achieve adequate stimulus to induce adaptation. The downfall is there is decreased training volume and therefore reduced hypertrophy; there is also an increased risk to injury, burnout, and technical degradation (failed attempts) by training in such a manner. One cannot rely exclusively on this method for training weightlifting or any sport for an extended period of time. This method is sprinkled in as a way to test and realize the adaptations made during a training cycle.

Here is a practical example that put the nail in the coffin (for me) for using this method near exclusively. One training year (2017) I incorporated the maximal effort method as my standard training routine. I made practically no improvements and slid backwards in results. Emphasizing lifting 90% or more multiple times per week for most work sets led to no increase in my total or consistency on the platform.

On the other hand, the repeated or sub-maximal effort method revolves around lifting sub-maximal weight to or near failure. In this method all (fast and slow) motor units are recruited and stimulated. This method will make up the large majority of a lifter’s training volume. Multiple sets or repetitions are utilized in the majority of training load, often taken to failure or with a few reps to spare. First it is easier to create progression with this method because adding sets, reps, or weight is more achievable with the lighter loads (<85%). Second, and arguably more importantly, the lifter is getting technical practice with increased volume. Repetition and practicing the classic lifts is the only way to achieve technical mastery. Third, because of the stimulus (increased volume and tonnage) there will be an increased amount of hypertrophy.

I try to incorporate both methods into most practices for myself and my team. We may start a snatch workout multiple sets of two and three reps (sub-maximal effort method) to get adequate practice and to prepare the joints and ligaments for heavier loads. Repetitions get more difficult as a set goes on. For example, when lifting 75% on a snatch for three repetitions the first rep a lifter has to exert 75% effort, the second rep 80% effort, and the third rep 85% effort. Fatigue accumulates in the set and the lifter has to exert more effort every rep and set. The final reps of a workout may feel like 85-90-95% efforts. The relative intensity of the workout can remain high (85-100%) without necessarily lifting high absolute weights. This is one reason why complexes, cluster sets, and intervals are very effective training stimuli.

Often after this work is complete, I plan one to three sets of one so we may practice single efforts under a backdrop of fatigue, as well as mimic having single attempts in a competition. This sport still revolves around only one lift at a time on the platform. If doing 20-30 reps of snatches before fatigues the body to the point that lifting 80-85% feels like a maximum effort the intent is achieved without necessarily hitting a true maximum. With enough preparation most of my lifters can work up to 90% weights after multiple sets of doubles and triples, sometimes even more. Another benefit to this is their competition warmups are no longer fatiguing since they often get used to working up to 90% or more after doing 20-30 snatch or clean & jerks.

References:

“Training Intensity.” Science and Practice of Strength Training, by Vladimir M. Zatsiorsky and William J. Kraemer, Human Kinetics, 2006, pp. 81–85.