4th week of the competition month in the training of a weightlifter.

In the 1st month of competition, in preparation for the most important competitions, 1200 lifts are planned - this is 450 (approximately 27%) less than in the previous preparatory month. The load is distributed over weekly cycles according to option 2 - 336, 396, 312 and 156 lifts, which is 28, 33, 26 and 13% of the monthly load.

Since the volume of load in weekly cycles (compared to the preparatory month) is significantly reduced, when distributing barbell lifts with high intensity, you can use the same, 2nd option.

The athlete is planning an average number of exercises used (see the calculation table of the previous article), so the total number of barbell lifts in the main exercises and the number of lifts with high intensity in various weight zones can be taken from the calculation table. When determining the weight of the barbell by the main weight zones, the following achievements are taken as 100%: in the snatch - 93.6 kg and in the clean and jerk - 120.2 kg.

In the 4th week of the competitive month, in snatch and jerk exercises with high intensity there should be an average of 10% and in squats with a barbell - 6% of the monthly load, which is: in snatch exercises - 16, in barbell cleans - 11, in chest lifts - 10, squats with a barbell - 5 lifts.

Also, do not forget about the auxiliary muscles, the development of which should not be inferior to the main muscle groups of the weightlifter - these are the neck, hands, forearms, abs and chest. And if it’s about the abs, it’s more or less clear - we all know from childhood how to pump up the abs at home - you don’t even need to go to the gym for this. Take a stool and do body bends while you can; then the neck, forearms and chest would benefit from adding a little specialization to your training plan. Do a wrestling bridge, shrugs are also very good - they will strengthen your trapezium and neck area. For the chest, we use the bench press and dumbbell flyes. Well, the hands and forearms are trained with appropriate flexions, extensions and a hand strengthening machine - don’t forget about it.