Annual workload for a beginner weightlifter

According to modern, authoritative trainers, it is most convenient to distribute the annual workload of a beginning athlete as follows. It is advisable for a weightlifter to start training on September 1st. The initial training period should be 3-4 months, so the 1st training cycle can last from September to December. Weightlifting training is carried out three times a week; additionally, once a week, special classes on general physical training.

The main task of the first training cycle of a weightlifter is to teach classic standard and special auxiliary exercises with a barbell. Therefore, during this period, classes are conducted mainly with minimal, small and medium barbell weights. In this case, the minimum and small weight of the barbell is lifted with a large number of repetitions per approach. In this regard, in the first four months the largest number of barbell lifts is planned, both in a monthly training (on average 1150) and in a separate lesson (on average 110). The load can be distributed by month approximately as follows:

1. September—1150 climbs,
2. October—1250,
3. November—1200
4. and December—1000.

The first three months can be considered preparatory, the fourth - competitive.

After four months of training, rest is necessary, so in January you need to conduct general physical training classes (including skiing) twice a week and weightlifting classes only once. The volume of load in this phase of the annual cycle should be approximately 500 lifts (125 lifts per week), which are performed in training with minimal and light barbell weights. Also, do not forget about the mandatory stretching after training. This obligatory honor of the training process of a weightlifter will protect you from getting annoying sports injuries that can knock you out of work for a long time...

It is advisable to divide the next four months of training for a beginning weightlifter (February - May) into two training cycles, each of which includes preparatory and competitive months. At the end of each training cycle (at the end of March and May), the athlete participates in competitions. As before, during this period of the annual plan, three weightlifting classes and one general physical training class are held each week. The weight of the barbell being lifted increases slightly - due to the inclusion of heavy weight barbell lifts. Approximately 1,100 lifts are planned in the preparatory month, and 900 in the competition month. The average number of lifts per training decreases and is approximately 90 lifts in the preparatory month and 75 in the competition month.

In August, weight training is completely excluded: the athlete switches to general physical training.

This is how the annual load of a novice weightlifter is planned. For advanced athletes at a more serious level of training, the situation is somewhat different. How? – read in our next article...