Timing of barbell lifts of submaximal and maximum weights in snatch and jerk exercises

During the competition month, you need to correctly plan the timing of lifting the barbell with submaximal and maximum weights in snatch and jerk exercises (especially in the last two weeks).

For an athlete in the 56 kg weight category, in the 4th week, you can plan 4 lifts of the barbell with a weight of 90-95% in the snatch. It is better to exclude barbell lifts to the chest and from the chest weighing 90% or more (see table in the previous article) and move them to the 1st and 3rd weeks. Then the barbell lifts of submaximal and maximum weights planned in each weekly cycle can be distributed approximately like this:

1. 1st week, Monday - 9 lifts in the snatch, Friday - 6 lifts of the barbell on the chest and from the chest;
2. Week 2, Monday - 4 lifts in the snatch (weight 90-95%), Wednesday - 6 lifts of the barbell to the chest and from the chest, Saturday - 6 lifts in the snatch;
3. 3rd week, Monday - 3 lifts in the snatch (90 weight), Wednesday (12 days before the competition) - 6 lifts of the barbell on the chest and from the chest, Saturday (9 days before the competition) - 6 lifts in the snatch;
4. Week 4, Monday - 4 snatch lifts (90-95% weight).

This planning involves lifting the maximum weight of the barbell only on the 3rd or 4th day.

In addition to working with a barbell, do not forget to exercise on modern specialized simulators and devices for weightlifters. Most advanced gyms, for example, such as these, are necessarily equipped with such devices, which cannot but please both experienced, seasoned weightlifters and beginners...

Now that the content of the training load in each weekly cycle is known, the dynamics of the load in classes has been determined and the timing of lifting the barbell with submaximal and maximum weights has been planned, you can plan each lesson. As in the preparatory period, when determining the share of classical lifts, adhere to the recommendations given in the main calculation table of this section.