Methods of training weightlifters

So, you have decided to join kettlebell lifting and build up your healthy shoulders. Let's consider the basic principles, phases and stages of which it consists kettlebell training. But first, before you immediately grab the weights and study the basic methods of training kettlebell lifters, let’s get acquainted with the key periods of their educational and training process... At the end of the article you will find an interesting methodological video on this topic...

1. Periodization of the training process
2. Preparation period
3. Competitive period
4. Transition period

Periodization of the training process

The main objectives of the training process in kettlebell lifting are:

1. acquaintance with the history of the origin and development of kettlebell lifting;
2. studying and improving the technique of kettlebell lifting exercises;
3. development of special physical qualities, without which it is impossible to achieve serious sports results;
4. moral and psychological preparation for extreme competition conditions.

Solving these problems is possible only on the basis of good general physical training, which ensures rapid mastery of the technique of exercises with weights.

The conditions for training and the material and technical base are of great importance for organizing and conducting the training process. Although kettlebell lifting does not require special conditions, at the same time, the availability of appropriate inventory and equipment, means of recovery and systematic medical monitoring is necessary for the growth of sports results.

When training with kettlebells, the following basic principles should be observed:

1. gradual increase in load;
2. a variety of exercises that contribute to the development of special physical qualities of a weightlifter - strength, strength endurance and flexibility;
3. systematic application of maximum loads.

Method of gradually increasing the load helps improve coordination of movements, quickly and correctly master the technique of kettlebell lifting exercises.

Variety of exercises usedincluded in kettlebell training, allows you to consistently load various muscle groups, which is necessary for the comprehensive physical development of those involved.

The use of the method of large and extreme loads develops in weightlifters the physical and volitional qualities necessary not only in competitions, but also in everyday life. Cultivating endurance, patience, and the ability to work through “I can’t” are among the most important tasks of the training.

The training method should be flexibleso that the maximum loads alternate with rest, recovery; its changes must be carried out in full accordance with the level of physical fitness of those involved, their physique, age and sports qualifications. As mentioned earlier, working in front of a mirror and watching a methodological video, followed by a detailed analysis, analysis of errors and careful refinement of the technique, is of great importance.

1. I) preparatory,
2. II) competitive,
3. III) transitional.

Let's look at them in chronological order...

Preparation period

Its duration depends on the qualifications of those involved: the higher the sports category, the less time is allocated for general preparation. However, as a rule, this period lasts 2-3 months.

In kettlebell lifting, September-October is considered to be the beginning of the preparatory period: this allows athletes to have enough time to prepare for the start of the main competitions, which are usually planned for the autumn-winter period. In good weather, it is better to do the activity outdoors.

Objectives of the preparatory period: general physical training of students (improving exercise techniques, developing the necessary moral, volitional and physical qualities); achieving the level of sportsmanship corresponding to the given period.

During this period, students are gradually drawn into the training process, so extreme loads should be completely eliminated.

For junior athletes, 2 classes per week are provided, senior athletes - three with equal rest intervals between them. The duration of one training is from 90 to 120 minutes (by the end of the preparatory period).

You should also gradually increase the volume and intensity of the load and increase the density of the activity.

Approximate lesson plan for the preparatory period

Preparatory part (20-25 min). Construction, explanation of the goals and objectives of the lesson. Walking, slow running (at least 10 minutes). General and special warm-up with one kettlebell.

Main part (60 min). Learning (for beginners) and improving (for those training for more than 1 year) the technique of basic kettlebell lifting exercises with lightweight equipment.

Final part (10 min). Slow jogging (2-3 minutes). Hanging, inverting, swinging on the bar. Construction and summing up of the training.

Competitive period

His tasks are to further improve the technique of the main kettlebell lifting exercises (in the clear sequence in which they are planned to be performed at competitions), as well as participation in the competitions themselves.

During this period of athlete’s training, kettlebell training is increasingly saturated with maximum or near-maximum loads in the snatch and clean and jerk, and the intensity of special exercises that contribute to the achievement of high results is gradually increased. For the same purpose, in the period preceding the competition, competitive conditions should be simulated (in separate classes). Such classes must be carried out in the presence of spectators, taking into account the weight categories, with strict control over the correct execution of each lift in the snatch and clean and jerk. At the same time, the coach must demand that his players eliminate all technical errors.

Approximate training plan before important competitions

Preparatory part (20-25 min). Walking, running (10-15 min). Individual and group warm-up using strength exercises. Exercises with one and two lighter weights.

Main part (60-90 min). Performing jerk exercises (10-15 min). Special exercises with a barbell: squats, jumping, bending, chest thrusts, etc. (10-15 min). Push exercises with weights of different weights in several approaches (20-30 minutes). Special exercises with weights: rotations, snatch of two weights, bench press, etc. (10-15 min). Snatch exercises with heavier weights with a change in the rhythm of execution - interception after each snatch, etc. (10-15 min).

Final part (5-10 min). Relaxation exercises, hanging and swinging on the bar. Bends and stretches at the gymnastic wall. Easy jogging.

The total duration of the lesson is 90-120 minutes.

Such a training plan indicates a significant amount of workload, therefore, during the period of preparation for important competitions, special attention should be paid to the daily routine of the trainees. First of all (taking into account the conditions for training), you should correctly alternate large and small loads, giving the body the opportunity to restore strength and avoid overload.

To achieve high results, managing the competitive process is of great importance. Athletes must know in advance what weight category they will compete in, when to start losing weight, how to eat, when to weigh in, how to behave after weighing in, what the strength of their main opponents is, how to choose the right competitive tactics, etc.

After competing (after 2-3 days of rest), light training should be resumed. Before this, it is necessary to carefully analyze the results of the performance and the results shown; analyze mistakes and reasons for individual miscalculations in the preparation and organization of the competitive process.

Between competitions, classes are conducted according to the same plan as during the preparation for the previous ones, but taking into account the mistakes made at the last competitions.

Thus, proper organization of the training process, analysis of competition results and elimination of identified deficiencies during preparation and performance improve the quality of coaching work with kettlebell lifting enthusiasts, which is the key to success at competitions of any scale.

Transition period

Its main task is to switch students to other types in order to improve the health and restoration of the body.

During this period, it is necessary to sum up the results of the past sports year in all groups, note successes and failures, and outline prospects for further work. Error analysis should be individualin order to, taking into account the weaknesses in the training of each student, determine the optimal ways to eliminate them.

The load during this period should be small in volume, general physical and sports-game oriented. During this period, standards for qualification are usually passed. We can recommend athletics, swimming, cross-country, sports games, exercises with natural weights (stones, logs, etc.).

The main direction of training is to improve individual elements of exercise technique, but their ultimate goal is not participation in competitions. In fact, the transition period is active rest phase, which, as a rule, coincides with a vacation and lasts for 1 month.

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