Detailed training plan in the gym, outdoors, and at home

Full of desire to move mountains, many novice athletes, with great fervor and enviable enthusiasm, rather rush to the gym for their next workout, having no idea what, in what sequence and in what volume to do... Later, of course, they begin to wonder about this the most important for any sport question. Probably every athlete goes through this sooner or later... After all, without systems And clear plan - no way! Without a system and a clear plan, any training turns into “rustling from side to side” - in a word, confusion and hesitation... Today we will talk about how to create a clear diagram of your training process. Consider the set ready-made examples such schemes and learn to form our own, unique, individual optimal lesson plan for our fitness and bodybuilding training. A lot of interesting and educational information awaits you. Well, let's get started...

The basis for increasing the body's functional capabilities is its ability to adapt (adapt) to training loads. Adaptation - one of the conditions for improving sports results. The time interval during which the body adapts to other conditions (higher load) is different for everyone and depends on the personal characteristics of the student - his temperament, heart rate (HR), changes in the nervous and muscular systems.

In the course of long-term, thorough research, it was found that some enzymes involved in metabolism quickly (within a few hours) adapt to new conditions. Slowly (two weeks) an increase in energy reserves in the muscles occurs, and changes in the cardiovascular system (cardiovascular system) of the body begin. A long period (4-6 weeks) is required for processes that ensure muscle growth.

1. Training plan and its components
2. An example of training for a novice athlete with three training sessions per week:
3. An example of training for a trained athlete with six training sessions per week:
4. Determining the maximum result

Training plan and its components

It is currently known that when load planning, regardless of whether you train at home or in the gym, first of all, you need to consider duration, frequency, volume, intensity training, as well as view used in training exercises.

Duration and frequency of classes must be linked to other training components. Strive to conduct classes at a stable, constantly selected time, providing rest intervals between individual exercises. The time to rest between series depends on the objectives of a particular lesson. If the goal is to develop muscle mass, then breaks should be on average approximately 2-3 minutes. But at the volume-forming stage they are reduced to 1.5 minutes. When the pre-competition period begins - up to 30 seconds. Rests longer than 8 minutes require additional warm-up.

Duration of rest between exercises can be determined by heart rate. If the heart rate has recovered to the level of 90-100 beats per minute, you can begin the next exercise.

Important to consider rest intervals between individual workouts. A break of more than four days reduces the training effect or makes it insignificant. The task of developing flexibility, general complex endurance, and physical strength of minor small muscle groups is more successfully solved with daily training. The strength of large muscle groups should be developed by alternating training with rest days.

As the athlete’s level of preparedness increases, the recovery processes. Consequently, the frequency of training sessions can increase. A highly skilled athlete visits the gym 6 to 12 times a week.

Load volume in bodybuilding, it is characterized by the total number of repetitions completed during a workout. We provide load calculations in a separate exercise. Let's take, for example, a classic squat with a barbell on the shoulders, in the mode: 4 series of 8 repetitions. Which adds up to 32 reps. Similarly, you can calculate the volume for the entire workout.

There is a close relationship between the volume and intensity of the load. They are the main factors taken into account when regulating the training load, and are dosed so that during the training period noticeable signs of fatigue appear, which continue for some time after the training.

Under intensity refers to the degree of effort when performing an exercise from the maximum possible.

When planning and analyzing a training session, it is customary to highlight four intensity zones: a) 40-60%; b) 60-70%; c) 70-90%; d) 90-100% of maximum capabilities.

Intensity And volume influence the speed of the body’s adaptation to increased stress. At the same time, one should not lose sight of the fact that large volume and intensity loads relatively quickly lead to an increase in the target result, but the achieved result is fragile and requires constant reinforcement with similar loads, which, as a rule, leads to overtraining.

During the period of improving the shape and relief of muscles, rest intervals significantly affect the intensity of the load, which is determined as follows:

1. small - 2-3 minutes of pauses, weight 40-60% of maximum capabilities;
2. average - 1.5 minutes of rest, weight 60-70% of maximum capabilities;
3. large - 40-60 seconds pause, weight 70-90% of maximum capabilities;
4. maximum - 20-30 seconds pause, weight 90-100% of maximum capabilities.

Type of exercise - also an important component in regulating the load, be it exercising with your own body weight or with a barbell, dumbbells or on exercise machines. Experience shows that at the initial stage, it is preferable for men to include exercises with dumbbells and barbells in their training. These exercises best develop muscle sense, as well as coordination of movements. Such exercises are most effective when focusing on developing strength and muscle mass. However, it is important to remember that during this time period at least 35% of the load must be taken on by aerobic work associated with cyclic exercises: running, skiing, cycling, swimming and others...

When planning the amount of training load, it is necessary to take into account athlete's level of preparedness, the speed of its recovery. In other words, it is necessary to competently alternate large and minor loads.

Exist optimal schemes alternating load intensity:

1. with 3 workouts per week - a) medium, b) large, c) small;
2. with 4 sessions - a) large, b) medium, c) maximum, d) small;
3. with 5 lessons - a) large, b) medium, c) maximum, d) small, e) medium;
4. with 6 lessons - a) large, b) small, c) medium, d) maximum, e) small, f) medium.

Let's give diagrams of various training load options using the example of a training set of exercises. For clarity of perception, let’s assume that the athlete for whom this complex is designed has the following maximum indicators in the main exercises: classic squat with a barbell (bar on the shoulders) - 100 kg; bench press - 50 kg; pull-ups on the bar - 16 times; lifting legs in a vertical hang on the crossbar - 17 times.

An example of training for a novice athlete with three training sessions per week:

(the numerator of the fraction is the weight of the weight in kilograms, the denominator is the number of repetitions)

1. Squat with a barbell (bar on the shoulders) - I) 60/8, II) 70/8, III) 80/6.
2. Incline bench press - I) 30/8, II) 35/8, III) 40/6.
3. Lateral lifts lying on a horizontal bench - I) 9/6, II) 6/8, III) 6/8.
4. Bench press while seated - I) 30/8, II) 32.5/8 III) (35/6)*2 sets.
5. Pull-ups by the head with a wide grip - 12*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 20/9, II) 20/11, III) 20/12.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) (8/8) * 2 approaches, II) 8/7, III) 8/6.
8. Barbell press using a narrow grip - I) 30/8, II) 35/8, III) (40/6) * 2 approaches.
9. Raising bent legs while hanging - I) 15, II) 12, c) 10.
10. Sitting, bending the body until the knees touch the chest - 21*2 approaches.

1. Squat with a barbell (bar on the shoulders) - I) 70/8, II) (80/6)*2 sets, III) 90/4.
2. Incline bench press - I) 35/8, II) (40/6)*2 sets, III) 45/6.
3. Lateral lifts lying on a horizontal bench - I) 6/11, II) (6/10)*2 approaches, III) 6/8.
4. Bench press while seated - I) 32.5/8, II) 35/8, III) (40/8)*2 sets.
5. Pull-ups by the head with a wide grip - 14*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 60/14, II) 60/12, III) 60/11.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) 8/9, II) 8/8, III) (8/7) * 2 approaches.
8. Barbell press using a narrow grip - I) 35/8, II) 40/8, III) (45/6) * 2 approaches.
9. Raising bent legs while hanging - I) 16, II) 14, III) 12.
10. Sitting, bending the body until the knees touch the chest - 25 * 2 approaches.

1. Squat with a barbell (bar on the shoulders) - I) 50/8, II) (60/8) * 2 approaches.
2. Incline bench press - I) 25/8, II) (30/6) * 2 sets.
3. Lateral lifts lying on a horizontal bench - I) 6/7, II) (6/6) * 2 approaches.
4. Bench press while sitting - I) 20/8, II) (30/6) * 2 approaches.
5. Pull-ups by the head with a wide grip - 10*3 approaches.
6. Standing forward bends with a barbell in your hands - I) 60/9, II) (60/8) * 2 approaches.
7. Curling arms with dumbbells/barbell while sitting on an incline bench - I) 8/8, II) (8/6) * 2 approaches.
8. Barbell press using a narrow grip - I) 25/8, II) (30/6) * 2 approaches.
9. Hanging bent leg raise – 10*3 approaches.
10. Sitting, bending the body until the knees touch the chest - 18 * 2 approaches.

In the above diagram big the load corresponds to 347 repetitions, average - 319 and small — 240. Let us emphasize once again that the training plan we considered is educational, each athlete may have your individual indicators.

We also give an example of planning six lessons in a weekly cycle. This option for adjusting loads can only be used by well-trained athletes. Training is planned taking into account the recovery of certain muscle groups. The load alternation scheme is as follows:

1. Monday is a busy day. 5-6 approaches are performed per muscle group with 6-8 repetitions.
2. Tuesday - light load. For one muscle group - 3 sets with 10-12 repetitions.
3. Wednesday - medium load. 4-5 approaches are performed per muscle group with 8-10 repetitions.
4. Thursday - maximum load. For one muscle group - 6-8 approaches with 4-6 repetitions.
5. Friday - light load. The number of repetitions and approaches is the same as on Tuesday.
6. Saturday - average load, similar to that performed on Wednesday.

With the recommended scheme of alternating loads, the following set of exercises is possible.

An example of training for a trained athlete with six training sessions per week:

Monday. The deltoid, leg and back muscles are improved. The abdominal and calf muscles are trained during each session.

1. Leg raises from a lying position - 50 times, 3 sets.
2. Sitting torso rotation - 2-3 minutes.
3. Standing body bends - (15/20)* 2 approaches.
4. Standing in a half-inclination, abducting the arm to the side on a block simulator - I) 10/10, II) (30/6) * 5.
5. Seated barbell press (bar behind head) - I) 40/8, II) (60/6)*5.
6. Leaning forward, swing your arms with dumbbells to the sides - (15/6)* 5.
7. Seated dumbbell press - (25/6)*4.
8. Vertical barbell row with a narrow grip to the chin - I) 30/10, II) (45/6)*4.
9. While standing, raising the handle of the block exercise machine in front of you to a horizontal position - (20/10)*3.
10. Squat on the “Hack” machine - I) 170/10, II) (180/10)* 5.

Tuesday. The pectoral, leg and arm muscles are improved.

1. Deep squats with a barbell - I) 60/10, II) (80/12) * 3 sets.
2. Bench press on an inclined bench with a barbell - I) 50/10, II) (70/12)*3.
3. Bench press on a horizontal bench with a barbell - I) 90/12, II) 100/10, III) 105/8, IV) 110/7, V) 115/6.
4. Seated dumbbell press - (25/12)*2.
5. Arm flyes lying on the bench - (15/15)*2.
6. Barbell press, from a position on a bench with an incline, head down - (80/12) * 2.
7. Dips with additional weights on the front belt - (20/12)*2.
8. Lying across a horizontal bench, abducting the arms with the apparatus behind the head (pullover) - (25/13) * 2.

The same set of exercises and with the same load is performed in Friday.

Wednesday. The muscles of the legs and arms are improved.

1. Squat with a barbell - I) 90/10, II) (160/8) * 4 sets.
2. Leg extension while sitting on special. simulator - I) 20/13, II) (80/10)* 4.
3. Leg bending while lying on special. simulator - I) 10/15, II) (25/8)*4.
4. Seated French press - I) 10/13, II) (45/10)*4.
5. Seated biceps curl - I) 10/12, II) (40/10)*4.
6. French bench press - (45/8)*4.
7. Bending your arms in support with your back on an inclined bench - (30/10)*3.
8. Arm extension on a block simulator while standing - (40/10)*3.
9. Sitting flexion-extension of the wrists - (25/20) * 3.

A similar complex with the same load is planned in Saturday.

^{* We remind you that the sets of exercises provided are educational.}

There are some methodological requirements to physical exercise in bodybuilding. It is known that the optimal number of repetitions for the formation of muscle mass is 8. However, it is impossible to perform all approaches in training with maximum weights or with unlimited weights “to failure” - this would lead to overtraining and injuries.

Methods for constructing training sessions are proposed, the use of which is an effective means of regulating the load, “building” muscles, developing key physical qualities and which, at the same time, are effective in terms of warnings And injury prevention.

The application of the proposed methods for constructing the training process requires, first of all, the implementation of the principles continuity of studies, progressive and smooth increase in load, competent application of methods for developing physical qualities.

The principle of continuity provides for a constant, without interruption, transition from one period of preparation to another - from the period of improving general physical fitness to the period of increasing the mass of your muscles and the strength of all muscle groups, and then - from the formation of muscles to the improvement of their relief.

Principle gradual increase in load is based on the fact that over time the body gets used to a certain load, it ceases to be a sufficiently effective irritant, so constant monitoring and timely increase in load are needed depending on the growth of results and individual characteristics.

To improve physical qualities (in bodybuilding, mainly strength endurance), you need peak stimuli of the nervous and muscular systems. The main means of this are strength physical exercises in conjunction with psychological development (maximum concentration of attention and others).

Let's consider each of the training methods for developing physical qualities and their varieties.

The structure of the methodology for preferential muscle fiber formation and simultaneous increasing strength indicators clearly looks like this:

^{Percentages are based on the best result in this exercise.}

With a projectile weight of 50% of the maximum load, the athlete warms up, by 70-90%, mainly strength indicators are improved, since maximum excitation occurs, and by 70%, muscle fibers are developed.

To explain the table, let's give an example. If the maximum achievement in the bench press exercise is 100 kg, the workout will look like this: a) 50 kg - 12 repetitions, b) 70 kg - 6, c) 80 kg - 4, d) 90 kg - 2, e) 70 kg - 6.

For the purpose of preferential muscle fiber formation The following training session structure is used:

Option I

30-50% - warm-up, 60-80% - muscle fibers are improved.

Option II

50% - warm-up, 60-85% - improvement of muscle fibers.

Option III

40-50% - warm-up, 65-85% - improvement of muscle fibers.

Examples of various options for constructing training sessions are not given by chance. Depending on personal characteristics, each athlete must experimentally find your method improving muscles during a specific period of preparation.

For preferential working out muscle relief During the period of intensive preparation for upcoming competitions, the following training structure is applied:

Option I

This option for constructing a training session is used more often at the initial stage of active preparation for upcoming competitions.

Option II

Option III

40-50% - warm-up, 60-80% - improving muscle relief.

Approximate training scheme at home and in the gym, if the task is primary development of strength indicators and simultaneous muscle fiber development:

Option I

50-70% - warm-up, 80-100% - maximum stimulation of the nervous system, and then 80% - development of muscle fibers.

Option II

40-60% - warm-up, 70-80% - strength and muscle fibers are simultaneously developed, 85-90% - mainly strength is improved.

Example of training structure, if used isometric method:

When using the explosive method of developing strength indicators in a training session, the training scheme at home, on the street and in the gym looks like this:

50-60% - warm-up, 75-95% - improving explosive strength.

In bodybuilding, an important aspect of the training process is the development joint mobility. When practicing for this purpose, the exercise scheme is as follows.

45-55% - warm-up, 65% - flexibility develops.

There is still a huge many options building training sessions that ensure progress in the development of muscle fibers. An example is a method in which the amount of weight remains constant and the number of repetitions is gradually increased for all muscle groups. The criterion for the quality of repetitions in a set is how you feel (during a specific workout) and technically correct execution of the movements. This technique, as you may have guessed, is most often used by athletes when training at home - push-ups, or in the fresh air - hanging pull-ups or dips...

An example of training construction. The weight of the weight with which the bodybuilder is able to do 6 repetitions in 3 sets is selected, warm-up ones do not count. In each subsequent training, starting from the 1st approach, do 1 more repetition. This scheme continues until 12 repetitions are completed in 3 sets, after which the weight of the weight increases.

Many bodybuilders prefer this training methodwhen the weight in the superset increases with each approach. Example: work begins with a weight with which it is realistic to perform 10 repetitions; after which the weight of the projectile increases, and without a pause for rest, 10 repetitions are performed again; We do the same in the 3rd approach. In the next approach, the weight is increased again, 8 repetitions are already done. In the 5th set, the weight of the apparatus is still increased, 6 repetitions are performed. And only after such a series of approaches is rest done. In total, 2-3 such series are included in the training, depending on how you feel. It is important that pauses between approaches are minimal. To do this, you need to prepare the appropriate equipment in advance.

Highly qualified bodybuilders at the end of such a superset do another final approach with a weight exceeding the weight of the last approach, usually by 20-30%, while striving for the maximum possible number of repetitions.

The methods described can be used in other alternative sports in which athletic training is an important aid to achieving maximum results.

Determining the maximum result

It is known that for the growth of strength indicators and the development of muscle fibers, it is necessary maximum stimuli nervous and muscular systems. Using the training plan we proposed above in the gym (as well as outside it), which can be roughly expressed by the following formula: I) 40-50%/12, II) 70%/8, III) 80%/6, IV) 90% /4 (load value as a percentage of the maximum possible result / number of repetitions), — needs to be adjusted relative amount of weight for each exercise. Adjustments are made at least once every two weeks.

Let's give example how you can incorrectly plan your training load without knowing the maximum indicators. The athlete’s result in squats with a barbell on his shoulders increased, for example, from 100 to 110 kg. Therefore, when training in squats with an intensity of 70%, the weight of the projectile should actually be not 70, but 77 kg. If the athlete continues to train with 70 kg, this will in fact be only 64%.

To calculate maximum opportunities, often use the method of lifting maximum weights, which at the same time is associated with excessive tension, and, as a consequence, the risk of injury, as well as overstrain of our central nervous system...

Suppose an athlete is able to squat with a weight of 60 kg seven times in a row, with a weight of 75 kg - five times, with a weight of 90 kg - three times. Let's apply it to schedule these results. Let us plot the number of repetitions on the ordinate axis, and the weight of the weight on the abscissa axis. Let's connect the resulting points and extend the line until it intersects with the above abscissa axis. Received intersection point - expected maximum result with one repetition - in our example: 100 kg.