Dynamics of load volume and intensity in weightlifting

The basis for increasing sporting achievements is the constant development of the functional and strength capabilities of the athlete’s body, which is actually achieved through continuous and systematic increase in load in the process of year-round seasonal and long-term training. What should be the volume and intensity of the training load in weightlifting? What level should be considered optimal today?

In weightlifting, all exercises and their effectiveness are tied to the maximum result in the clean and jerk and snatch. Or rather, 85% of the maximum. Although you can count from the best result in each exercise: for example, training weights in the half-squat snatch - from the best indicator in the half-squat snatch, etc.

The first method is more appropriate, because (and this is the main thing) the weight, expressed as a percentage of the limit in the snatch and clean and jerk, makes it possible to compare the training conditions (load intensity) of athletes of differentiated weight categories and qualifications. This cannot be done if the countdown is from each exercise. Alternatively, for example, with a snatch result of 100 kg, some athletes’ achievement in a semi-squat snatch may be 80 kg, and for others – 85 kg. And if they plan a seemingly equal intensity in this exercise (for example, 80% of the limit in a half-squat snatch), then the intensity of the load does not become the same, because the former must lift 64 kg, and the latter - 68 kg.

With the second method of counting, it is necessary to regularly determine the maximum weight from a very large number of exercises, which is difficult to do during training. In addition, in some exercises it is generally impossible to determine the maximum result, and in some it is impractical to do this.

When expressing intensity as a percentage, barbell training weights should be grouped by weight in 10% increments. In this case, for example, in the 1st group you can include all burdens less than 10%, in the 2nd group - from 10 to 19.9%, in the 3rd group - from 20 to 29.9%, in the 7th group - from 60 to 69.9%, in the 8th - from 70 to 79.9%, in the 9th - from 80 to 89.9%, in the 10th - from 90 to 99.9%, in the 11th - from 100 to 109.9%, in the 12th - from 110 to 119.9%, in the 14th - from 130 to 139.9%. With the help of such a grouping of weights it is very convenient to plan the load.