Distribution of a weightlifter’s workload for a week – ready-made diagrams from reputable trainers.

When choosing an option for distributing the load over weekly cycles, you need to take into account how much work (large, medium or small) the athlete performed in the last week of the past month. If the volume was large, then you can use options: 2; 3—1; 4; 4-2. If the volume was medium or small, then any options are possible.

When planning a monthly load, they also take into account the athlete’s participation in additional competitions, in which he must perform without special training. In the week leading up to the competition, a medium or light load is usually used.

In individual workouts, both small and medium loads are used, as well as heavy loads performed at the limit of functionality. Heavy loads have the greatest impact on the body and create conditions for further growth in athletic performance. The average ones serve as a means to maintain the level of training. Small ones are used for active recreation (recovery) and maintaining the level of fitness.

However, light loads also promote super-recovery, creating the highest level of functionality in the body. Therefore, only by alternating loads with rest can you count on a continuous increase in results.

Don’t forget to also dilute your strength training with mandatory aerobic exercise if you don’t want to specifically damage your heart. Periodically ride a bike, visit the local aquatics palace, run around the stadium, work on the cardio equipment. Remember: Your cardiovascular and respiratory systems also need periodic training and hardening.

But let's go back to weightlifting... When up to 50 lifts are included in a workout, the load volume is considered small, 51-100 lifts is considered medium, and over 100 lifts is considered large. Below are ready-made diagrams: distribution of the weightlifter’s workload for a week - choose the most suitable one for yourself...

The duration of recovery of the body after training depends on the volume and intensity of the load.

A particularly long time to restore performance is required after competitions and loads with great emotional arousal; This should be taken into account when planning weekly lessons.

Symbols in the diagrams below:

1. M – small amount of work;
2. C – average amount of work;
3. B – large amount of work;
4. O – rest, recovery.

For three sessions a day:

1. M - O, B - O, M - O;
2. S - O, M - O, S - O;
3. C - O, B - O, C - O;
4. B - O, M - O, B - O;
5. B - O, C - O, B - O.

For four times:

1. M - O, B - O, S, M;
2. B - O, C - O, B, C;
3. B - O, C - O; B, M;
4. B - O, M - O, O, B, M;
5. M - O, S - O, S, M;
6. S - O, B - O, S, M.

For five times:

1. S, M, B - O, S, M;
2. S, M, B - O, S, S;
3. M, B, M - O, B, M;
4. B, M, S, O, S;
5. B, M - O, B, S, S;
6. S, M, S - O, S, M.

For six times:

1. M, S, M, S, M, S;
2. S, M, B, M, S, M;
3. S, B, M, S, M, S;
4. S, S, M, S, M, S;
5. S, M, B, M, S, S;
6. M, B, M, B, M, S.

The greater the volume of weekly load, the greater the number of workouts in a weekly cycle.