An example of load planning for masters of sports in weightlifting.

We continue to study the nuances of training masters of sports in weightlifting. In the last article we looked at the volume of basic training exercises. What about auxiliary exercises?

The remaining auxiliary exercises are usually distributed as follows:

1. snatch rows (161 lifts): 1st week - 37, 2nd - 42, 3rd - 34 and 4th - 48;
2. presses (133 lifts) - 30, 35, 28, and 40;
3. Bends with a barbell (200 lifts) - 46, 52, 42 and 60;
4. other methods of squats (95 lifts) - 22, 25, 20 and 28.

In weekly cycles, it is advisable to distribute the load among classes so that in the first two weeks it increases gradually. Then the load could be, for example, like this:

1. 1st week, Monday - 90, Tuesday - 60, Wednesday - 100, Friday - 110 and Saturday - 77 lifts;
2. 2nd week, Monday - 100, Tuesday - 80, Wednesday - 120, Friday - 130 and Saturday - 64 rises;
3. Week 3 - Monday - 110, Tuesday - 59, Wednesday - 90, Friday - 80 and Saturday - 60 lifts (two average loads - on Friday and Saturday - are given so that the athlete recovers somewhat before the next week, in which maximum volume and intensity load; on these days it is advisable to exclude barbell lifts of submaximal and maximum weights);
4. Week 4, Monday - 130, Tuesday - 60, Wednesday - 140, Thursday - 40, Friday - 120 and Saturday - 80 lifts.

So, the next time you put on weightlifting tights, do not forget about a carefully prepared training plan. All the above thoughts are to help you as its basis... Based on the considered example of load planning for masters of sports in weightlifting, you can easily create your own, no less effective training program - the calculation table of the previous article will help you with this...