To make progress in training, it is necessary to improve the training methodology. Learn about new ways to train your weightlifter. In sports, you cannot be satisfied with what has already been achieved. You need to be in constant search. With regard to strength-minded people, this means searching for new training schemes, changing exercises, etc. The structure of training largely depends on the nature of the load, technical equipment, achievements in sports pharmacology, etc. Today we will look at a new weightlifter training method.
The volume of loads for weightlifters
Of course, the importance of other factors that influence the training process cannot be underestimated, but now we will only talk about loads, which are one of the main levers of influence on the effectiveness of an athlete's training. Today you will get acquainted with the weightlifting training method used by Bulgarian athletes over the past five years.
The Bulgarian weightlifting school is considered one of the best in the world and this experience will not be superfluous. To better understand the principles of this technique, you should briefly recall the main physiological changes that occur in the human body under the influence of constant physical exertion. The body's response to muscle tension is tissue hypertrophy and a simultaneous change in metabolic processes.
It should be noted that the reaction of muscles and, as a consequence, the type of adaptation to stress, largely depends on the type of external stimuli. Scientists have found that skeletal muscles can train in three ways:
- Power indicators;
- Resistance;
- Contraction rate.
The direction in which the athlete will develop muscles depends on the type of external stimulus and its strength. The human body is a very complex biochemical system and there will always be problems in it that will contradict each other. The same is the case with the factors influencing the effectiveness of the training. Some of them contribute to its increase, while others, on the contrary, inhibit development.
Having quite a lot of practical experience, it was possible to determine the factors that contribute to the quality training of weightlifters, as well as the optimal values of the loads that contribute to the progress of the athletes. In Bulgaria, after two unsuccessful Olympics, it was decided to revise the weightlifter's training methodology. As a result, it was decided to conduct training in three main areas:
- Increase the intensity of the loads;
- Pay more attention to working with maximum working weights;
- Pay more attention to competitive exercises.
Positive results were obtained quite quickly, and in the future the weightlifter's training methodology was built in the directions indicated above. In parallel with this, numerous studies were carried out, and the monitoring of those changes that took place in the body of athletes was carried out. This made it possible to optimize training programs and create a new training methodology. The new method of training a weightlifter does not imply the principle of a gradual increase in loads, but a significantly greater variability, which can be characterized as a spasmodic one. According to the research results, it can be confidently asserted that the body's adaptive response arising from such training is significantly more effective. Of course, now we are talking about high-level athletes.
For novice athletes, this technique is unacceptable. When training young athletes, it is better to use the method of gradually increasing or decreasing the load. Also, when creating a training program, it should be remembered that the volume of the load is closely related to the intensity of the classes. From what factor prevails in training - intensity or volume - the reaction of the body also changes. Optimization of the volume and intensity of the loads should be based on the individual characteristics of the athletes. This is precisely the key task in the preparation of high-level weightlifters.
Since in order to achieve high sports results in an athlete's training, one means is used - work with weights, the magnitude of the loads will determine the quantitative and qualitative indicators of the training. It is known that the magnitude of the load depends on a large number of factors, for example, the number of sets, repetitions, the duration of rest between pairs, etc. Thus, for high-quality training of a weightlifter, it is necessary to optimize these parameters.
Fatigue is also one of the most important factors in successful training. There are now many different methods of eliminating fatigue in athletes. However, it is fatigue that is the impetus for the onset of adaptive reactions in the body. In this regard, the question arises: will the effectiveness of the training decrease if fatigue is deliberately eliminated? If we consider fatigue as one of the physiological processes of the body, then it leads to a significant decrease in working capacity. For this reason, athletes always try to keep themselves in good shape. At the same time, the effect of the training on the muscles ends after the elimination of fatigue.
Thus, we do not consider decreased performance as a negative factor in training. Of course, when fatigue accumulates in the body, the athletic performance decreases, which leads to a drop in the athlete's results. However, at a certain moment, when the body adapts to this state, there is a significant increase in all indicators.
The intensity of the training is of great importance here. As mentioned above, the load increases due to the increase in the intensity of the exercises. This is what the main attention is now paid to when drawing up training programs for weightlifters.
