How to choose the working weight of the barbell in a weightlifter’s training?

This article will help you find the answer to the question: how to choose the working weight of the barbell in a weightlifter’s training? As is known, the speed of lifting a competitive exercise in a weightlifter is developed by lifting a projectile of slightly less mass. This working training weight should not exceed those weights at which the structure of the exercise inherent in the maximum weight of the barbell in a classic exercise is significantly disrupted. Such a burden is a load of 80-95% of the maximum.

In the beginning, to successfully perform classic exercises that require strength and speed, it is enough to increase the overall strength of your muscles. In the future, with an increase in sportsmanship, the ability to quickly (explosively) demonstrate effort takes on leading importance.

Along with a change in the weight being lifted, the trajectory of its movement, the speed of movement, and the rhythm change—that is, the structure of the exercise changes. And along with a change in the structure of the exercise, muscle tension and the nature of the effort change. And the more the weight of the barbell differs from the maximum, the more significantly the competitive motor skill is distorted. Consequently, despite the apparent external similarity, exercises performed with various weights are essentially different. Exercises that use a barbell weighing 85-95% are performed most accurately and consistently, so the athlete improves his technique better when lifting the barbell with a given load. So, it would seem: we have already found the answer to the question of how to select the working weight of the barbell in a weightlifter’s training? – but in fact everything is not as simple as it might seem at first glance...

Strength, speed and technique must be developed comprehensively. Naturally, therefore, the desire to ensure that most of the training work is carried out with a barbell weighing 80-95% of the maximum is completely justified. This weight develops strength and speed while effectively improving technique. However, this is practically impossible to do, because systematic exercise with large working weights (especially in classical exercises) leads to exhaustion of the central nervous system, and the athlete will ultimately not be able to lift them.

So, now you know how to choose the right load when doing weightlifting, which means you are one step closer to your goal. Towards the great goal of becoming strong, strong, powerful, muscular and invincible. So that anyone, seeing you in the now so fashionable karate T-shirt, understands that dealing with you is dangerous, it’s better not to touch this guy... Don’t switch...