Maximum effect in special physical training of a weightlifter

Having dealt with the load volumes in the main qualifying exercises, it is necessary to plan the auxiliary ones. Barbell lifts in other exercises must be used so that they give the maximum effect in the special physical training of the weightlifter. For example, it is advisable for a qualified athlete to include bench presses, standing presses, snatch rows, leg presses and other methods of squats in his training. Let's assume that these exercises are allocated 60, 60, 74 and 100 lifts, respectively. Then they are distributed sequentially over weekly cycles like this:

1. bench and standing presses - 19, 16, 17 and 8 lifts;
2. snatch rows - 24, 19, 21 and 10 lifts;
3. all kinds of squats - 32, 26, 29 and 13 lifts.

Next, it remains to distribute the weekly load among classes and determine the content of each of them. How to do this has already been described in detail above in our previous articles in this section.

To get the maximum effect in the special physical training of a weightlifter, you need to pay special attention to your diet. Only high-quality and proven sports nutrition from well-known brands will help you get the desired result in the shortest possible time. At the same time, it is important for a weightlifter to use not only creatines, proteins and gainers to build muscle mass and, accordingly, strength, which, of course, is extremely necessary for him, but also specialized preparations for strengthening ligaments, joints, cartilage, as well as intervertebral discs, because when lifting sub-limit weights , the risk of an unfortunate sports injury is very high. And injuries, as you know, in weightlifting, compared to bodybuilding, can be dangerous not only to health, but also to life...

It is important that when determining the timing of the last lifts of the barbell of submaximal and maximum weights, the weight category of the athlete is taken into account. Athletes of heavier weights require longer rest before competition, so they should exclude lifting submaximal and maximal weights from the training process earlier than athletes in lighter weight categories.