An example of the distribution of barbell lifts by weight zones among weightlifters of the first category.

Now, knowing how the load is calculated by weight zones, and having a calculation table at hand, let’s look at an example of the distribution of barbell lifts by weight zones among weightlifters of the 1st category (weight category 56 kg). I think that for any other weight category, you can do all the calculations yourself by analogy.

If you look at the calculation table (see below), then in it in snatch exercises this amount is greater by 5, in barbell cleans - by 3, in chest raises - by 3, and in squats with a barbell - by 5 lifts. This is natural, because the calculations turned out to be 13% of climbs with high intensity. And since the last week before the competition should not be overloaded with high-intensity lifts, excess lifts are transferred to other weeks. Push lifts with a weight of 100% or more are also excluded from the 4th week.

The main exercises account for 951 lifts during the competition month. The remaining lifts (249) are distributed among exercises individually for each athlete. For example, you can plan for press exercises - 30, snatch rows - 60, bench bends - 60 and other methods of squats with a barbell - 99 lifts. These exercises are distributed over weekly cycles in the same way as the main ones (28, 33, 26 and 13%).

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So, the overall load volume in weekly cycles is already known. It is now necessary to distribute it among classes. It may look like this: 1st week, Monday - 80, Wednesday - 110, Friday - 90 and Saturday - 56 rises; 2nd week (here it is advisable to distribute the maximum volume and intensity of the load over 5 sessions): Monday - 85, Tuesday - 50, Wednesday - 105, Friday - 90 and Saturday - 66 lifts; Week 3, Monday - 60, Wednesday - 105, Friday - 90 and Saturday - 57 lifts; Week 4, Monday - 70, Wednesday - 50 and Friday - 36 rises.