Features of training for Masters of Sports in weightlifting

We continue to study the nuances of training weightlifters with a high level of physical fitness. Once the content of a monthly training session for exercises has been determined, their quantity in weekly cycles can be determined and distributed among the main weight training zones. The number of high-intensity barbell lifts that an athlete must perform in the 1st preparatory month in the main exercises is given in the calculation table of the previous article. Since the planning of the volume and intensity of the load this month is not unidirectional, the total number of lifts in the weekly cycles (in each of the main exercises) does not somewhat correspond to the planned distribution of the load over the weeks. But this discrepancy is very insignificant, and therefore the number of rises in weekly cycles is taken as a basis for further planning.

According to weekly cycles, the main exercises will be distributed as follows:

1. Snatch (437 lifts): 1st week - 99 (instead of 100), 23%; 2nd—112 (instead of 114), 26%; 3rd-98 (instead of 92), 21%; 4th - 128 (instead of 131), 30%.
2. Barbell cleans (152 lifts): 1st week - 34, 2nd - 39, 3rd - 35 and 4th - 44;
3. Raises from the chest (342 lifts): according to weeks 78, 88, 75 and 101.
4. Squats with a barbell on the shoulders and chest (285 lifts) - 65, 74, 62 and 84.
5. Push rows (95 lifts) - 22, 24, 21 and 28.

Speaking about the specifics of training for Masters of Sports in weightlifting, it would be wrong not to mention that at any stage of the preparatory period one should not forget about the mandatory regular cardio load. After all, your heart also needs training, and no less than your muscles, bones, ligaments and joints! Therefore, at least once a week, or better yet twice, put on good sports shoes on your feet and run to the stadium or treadmill. Personally, I prefer Reebok classic leather - an excellent choice for both a professional athlete and a beginner. Run at least two kilometers during each aerobic workout. If desired, running can be replaced by cycling or swimming in the pool. Also, all types of popular cardio equipment will help you!