Weightlifting exercises of the 3rd week of the 3rd preparatory month in weightlifting training.

In the 3rd week of the 3rd preparatory month, the maximum load volume and maximum intensity for this month are 32%. In it, out of 463 lifts of the barbell, the athlete must perform 148 with high intensity (adjusted for weight category). However, in the preparatory period, athletes of the 1st category and kms can plan an even larger monthly volume of load - up to 2000 lifts. Consequently, with the same option of distributing the load across weekly cycles, one of them can have up to 640 lifts (32%). If 148 high-intensity lifts of the barbell are planned in it, then completing the weekly load will be very difficult.

What do you do in such cases?

Firstly, by calculating the volume of weightlifting exercises, they somewhat soften and even out differences in load in weekly cycles, this is especially true when you do not have time for full-time training. For example, a monthly load of 2000 lifts is distributed over weekly cycles according to option 3-1: 520, 440, 560 and 480. In this case, the load is distributed differently than shown in the key table of previous articles (27, 18, 32 and 23% of the monthly volume ), and somewhat leveled off (26, 22, 28 and 24%). When unidirectional planning occurs, an athlete in the 56 kg weight category with a maximum weekly volume of 560 (instead of 640) lifts will have approximately 130 (instead of 148) lifts of the barbell with high intensity.

Secondly, by maintaining significant differences in the volume of load between weekly cycles, the variants of distribution of load intensity are oppositely changed. These changes may occur over all weeks or over several weeks.



For example, 2000 lifts are distributed in weekly cycles according to option 3-1: 540, 360, 640 and 260 lifts (27, 18, 32 and 23%). Then the intensity of the weightlifting load (the number of lifts of the barbell with high intensity) is distributed according to the opposite option (1-3) as follows: 23, 32, 18 and 27%. As a result, with the maximum volume of the weekly load (640 lifts) there will be a minimum number of high-intensity lifts of the barbell (83), and with a minimum volume (360 lifts) there will be a maximum number of them (148). With this distribution, the effects of the volume and intensity of the load are mitigated in the remaining weekly cycles. You can, for example, change the volume and intensity of the load in the opposite direction only in the 2nd and 3rd weeks, leaving them unidirectional in the 1st and 4th, etc.