We eat protein and continue to build a weightlifter’s yearlong training.

In our previous article in this section, we introduced you to how the annual workload of a beginner weightlifter is compiled and planned. In this article, we will continue to develop the topic we started and delve a little deeper into the process of correctly constructing a weightlifter’s annual training, and also dwell on some of the nuances of sports nutrition.. But first, let’s touch on the issue of the intensity of the training load.

According to modern trainers and sports medicine experts, the intensity of the training load is not planned for beginner athletes. During classes, they should not lift a barbell of submaximal and maximum weights - this can only be done in competitions.

This structure of a year-long training provides for the diversified training of the athlete and prepares him to pass the standards of the complex for qualification.

Junior athletes compete in at least 5 competitions, so their number determines the number of planned training cycles, and the off-season intervals between them determine their average duration.

On average, junior athletes perform 1250 lifts in the preparatory month and 900 lifts in the competitive month. This number of barbell lifts can be considered optimal, therefore, when preparing for more important competitions (in the 2nd, 4th and 5th cycles), you can plan exactly this number. Then in the weightlifter’s 2nd training cycle the load will be 1250 lifts in the preparatory month (4th month) and 900 lifts in the competition month (5th month).

The most important thing in this period is the correct construction of the athlete’s annual diet. After all, without a sufficient, well-balanced nutrition plan, you will not see strength or serious results in training. Therefore, we include protein powders, creatine, gainers, and the entire range of vitamins and minerals in our diet.

The largest volume of load (1500 lifts) is planned for the 6th month. Such an increase in load is necessary to ensure a higher level of special training, because the athlete still has two more important competitions ahead. Naturally, after such a significant volume, the load in the competitive month of the weightlifter should be reduced more significantly than in previous cycles. In this regard, only 750 lifts are planned for the 7th month (competition). Thus, in the 3rd training cycle, after the maximum volume of load in the preparatory month, a minimum number of lifts is observed in the competitive month. This reduction in load in the 7th month provides an opportunity for the restoration of the athlete’s body and high-quality preparation for important competitions in the last two (4th and 5th) training cycles. As mentioned above, the following load would be appropriate: in the preparatory month - 1250 and in the competitive month - 900 lifts.