Push Pulls and Impact Squats

How to competently approach the issue of preparing for the upcoming serious tournament? - there is one time-tested recipe that all professional-level weightlifters adopt - it is advisable that in the pre-competition month “impact training” (with extremely high volume and intensity of load) in a weekly cycle according to the training plan should occur on the day of the upcoming competition. It turns out that when that cherished day comes, your body will be prepared to work to the maximum. It really works!

For the most successful performance in a competitive tournament, it is also important how the athlete distributes lifts of the maximum weight bar in squats with a barbell and push rows. The number of such lifts for athletes of various weight categories and qualifications is given in the table of the previous article.

Push deadlifts and impact squats will prepare your body to give it its all in the upcoming competitions. In the preparatory month, the planned total number of maximum lifts in squats with a barbell and push rows is distributed over 4 or 3 weeks (if one of them is planned as recovery). In a competition month, approximately 94% of the planned maximum weight squats are performed in the first 3 weeks and 6% in the last week. The number of lifts of the maximum weight in push rows gradually decreases from the 1st to the 3rd week (and does not vary by week, as in other exercises) and is: in the 1st week - approximately 36%, in the 2nd - 33% and in the 3rd - 31% of those planned for the month. In the 4th week, push pulls with maximum weight are not performed.

Squats with a barbell weighing 100-107.5% are performed 6-10 days, 110-117.5% - 8-12 days, 120% or more - 10-16 days before the start of the competition. Push deadlifts of 100-107.5% are performed 8-12 days, 110-117.5% - 9-15 days, 120% or more - 11-19 days before the start of the competition. Athletes in light weight categories lift maximum weight in barbell squats and push deadlifts later than athletes in heavy weight categories.