Distribution of load by intensity in weightlifting, bodybuilding and powerlifting

We continue to study the distribution of load by intensity in weightlifting. What other nuances are there in this process? The intensity of the training load (average barbell weight) in a monthly and weekly cycle varies as much as the volume. High-intensity weeks and workouts are alternated with moderate-to-low-intensity weeks and workouts. In addition to those given in table. 13 in the competition month the following intensity distribution options can be used: 3; 2-3; 3-2.

The nature of intensity variation by week and within a week (both in the off-season and in the competitive period) may or may not coincide with the nature of volume distribution, but in the preparatory period it usually coincides. It doesn’t matter whether you take hormonal medications or limit yourself only to sports nutrition to increase your strength…

For weightlifters of various weight categories, the average monthly load in various exercises is presented, including work with high intensity. For example, the amount of work with high intensity (with a weight of 70% or more) in snatch and jerk exercises for middle weight categories is: 443 lifts in the 2nd preparatory month and 342 in the competition month.

This means that the load will be of average intensity in the case when, in a week with high intensity, snatch and push exercises are performed: in the preparatory period - 111 and in the competitive period - 86 lifts; small - when there are fewer rises in the weekly cycle; big - when there are more climbs. Thus, in order to change the intensity of the weekly load, it is enough to change the number of lifts of the barbell with high intensity in key basic exercises (snatch and jerk, all kinds of push and jerk rows, squats with a barbell). They also regulate the intensity of the load in individual workouts...

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