The training process in powerlifting consists of cycles. Learn about training optimization and the secrets to creating the perfect program by learning about cycling techniques. For maximum results, athletes use cycling powerlifting workouts. The average duration of one cycle is six months. When planning your training, it is best to set strategic goals for yourself. Disruptions can be for everyone and tactical planning is best dealt with in accordance with the circumstances. The training program should be designed in such a way as to minimize possible losses in the event of a breakdown.
You shouldn't set maximum goals. Failure to complete them will lead to disappointment. Any strategic plan begins with a statement of the problem, but often they contradict each other and cannot be solved simultaneously. For this reason, it is recommended to break the entire training cycle into stages. Most often, there are three main stages.
Cycling stage of training in powerlifting No. 1
The duration of the first phase is about six weeks. The main tasks of the first stage are:
- Muscle mass gain;
- Increased speed and strength indicators;
- Work on the technique of performing exercises;
- Elimination of "weak" points;
- Increased mobility of ligaments and joints.
And now let's talk about each component of the stage in more detail.
Gaining muscle mass in powerlifting
To achieve this goal, it is required to create certain processes in muscle tissues that promote their growth. The intensity of the training is 50 to 70 percent of the maximum maximum, and the number of repetitions is 6-10. In addition, speed is also required. It depends on which type of fibers the maximum impact will be carried out.
You should also make changes to the nutrition program, increasing its calorie content and the amount of protein compounds.
Work on the technique of performing powerlifting exercises
Their effectiveness also depends on the correctness of the exercise. There are several postulates that must be adhered to to maximize the benefits of cycling powerlifting workouts.
When squatting, the back should always remain flat and not deviate from the vertical. The pelvis should not protrude strongly backward, and the knees, in turn, should not protrude forward. To ensure the minimum range of motion in the bench press, you need to bend as much as possible in the lower back. Also, due to the reduction of the shoulder blades, the amplitude will decrease and the rigidity of the reception of the sports equipment on the chest will increase. The back should be flat when performing the deadlift. At the initial stage of movement, only the legs should work.
Eliminating Weaknesses
Performing exercises, one should simultaneously look for "bottlenecks" and then select exercises to eliminate them. For example, if during the deadlift the athlete has certain problems with the separation of the projectile from the floor, then you can additionally perform inclinations with a barbell or squats on a low bench.
Increased mobility of ligaments and joints in a powerlifter
To solve this problem, you should combine the classic exercises for developing flexibility with the special ones used by powerlifters.
It is worth noting that the first stage can be called "rest", since this is what light training is for the athlete.
The second stage of cycling training in powerlifting
The duration of the second phase is usually eight weeks. During this period, the athlete should have the following tasks:
- Increased strength indicators;
- Elimination of bottlenecks;
- Increase in speed and power indicators;
- Increased strength endurance;
- Increased joint mobility.
During the second phase, training intensity should be between 70 and 90 percent of the athlete's maximum maximum. The number of repetitions is also reduced to 4-6 per set. When working on increasing speed-strength indicators, it is necessary to include high-intensity aerobic training in the training program, as well as various sharp jumps with weights, etc. Here you should show your imagination.
To increase the indicator of strength endurance, it is necessary to increase the number of approaches, as well as the frequency of training sessions. So, for example, some athletes do bench presses 3-4 times a week, squat 2-3 times, and work on deadlifts twice.
The second stage is transitional. During this period, the athlete needs to prepare himself for the final phase.
Cycling stage of training in powerlifting No. 3
The final stage lasts about ten weeks. The following tasks should be assigned to the athlete:
- Exit to the peak of your strength;
- Increased strength indicators;
- Elimination of bottlenecks;
- Increased mobility of ligaments and joints, as well as speed-strength indicators.
To accomplish all of the above tasks, the athlete should increase neuromuscular efficiency or, in other words, increase the mobilization of motor units. To achieve this goal, the following should be done:
- The intensity of the training should be more than 90% of the maximum load.
- Introduce explosive strength exercises, such as jumping out with weights, into the training program.
- Electro-muscle stimulation.
- Include isokinetic training in the training program.
The intensity of the training at the final stage should be from 90 to 100% of the maximum maximum.
It should be noted that to calculate the intensity, one should be guided by the previous maximum, and not the new one. If an athlete decided to set a new personal record in the gym, then we can assume that he has already performed at the competition, since it will be very problematic to achieve positive results after that. In the third stage, which includes cycling training in powerlifting, the athlete must reach the peak of his strength form, while maintaining psychological motivation before the competition.
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