The weightlifter's training method is explosive one-shot work against strength endurance.

In training, the number of repetitions of an exercise per approach is essential. What should be the number of repetitions of an exercise per approach with a barbell of different weights? To fully understand this important issue, let’s consider how these factors (weight of the apparatus and number of repetitions) influence the growth of strength and muscle mass of a weightlifter.

Various methods of increasing muscle strength also determine the number of repetitions of the exercise per approach by athletes of various qualifications.

Thus, training for beginners and junior athletes should primarily help increase their muscle mass and primarily strengthen the musculoskeletal system. This is also due to the fact that the weight and height data of beginning athletes and junior athletes do not correspond to the weight category in which they are located. For example, with a height of 164 cm, a beginning athlete at 16-17 years old can weigh approximately 60 kg. With this height, he should subsequently compete in the welterweight division and weigh 75 kg.

That is why beginners and junior athletes should primarily use the method of multiple cyclic repetitions of exercises with a barbell of minimal, small, and medium weights. The correctness of this approach to training is confirmed by such an authoritative site about “iron sports”. According to experts, the optimal number of repetitions is mainly 3-6, and when developing the strength of individual muscle groups, up to 10. Using the method of repeated efforts with such weights allows you to avoid all kinds of sports injuries.

Particular attention should be paid to such an indicator as the quality of “explosive” one-time work. This quality is leading for a weightlifter, since he must lift the maximum weight barbell once in competition. Sometimes, no matter how offensive it may be, you can observe such a picture when an athlete lifts, for example, in a snatch a barbell weighing 100 kg 3-4 times in a row and cannot lift 105 kg once. That is, by using the method of multiple repetitions per approach in training, the athlete has developed strength endurance, and not the ability to do the “explosive” one-time work that he needs.



That is why the ability for “explosive” one-time work should be cultivated every day, at all stages of a weightlifter’s training. The method of one-time extreme stress develops the ability to concentrate and concentrate neuromuscular efforts and, as a result, has a greater effect than other methods in the development of absolute strength.