At all major competitions, Russian weightlifters claim the highest places. Find out the secrets of their training method. In Russia, the weightlifting school is very well developed. In all major competitions, our athletes can claim high places. So, for example, in 2013, at the world championship in heavy weight categories, domestic athletes were able to take prizes. Experts from many countries would not mind learning the secrets of training Russian athletes, but this is very difficult to do.
Of course, now on the Internet you can find a large amount of literature written by the best Russian trainers, but the quality of translation into other languages, as a rule, is of low quality. It is better to start mastering training approaches with textbooks, rather than individual articles. This is due to the fact that articles are often devoted to specific aspects of training and contain a large number of technical terms that require clarification. Today we will tell you how Russian weightlifters train.
The training process of Russian weightlifters
It should be said right away that domestic specialists often operate with terms that are not accepted in other countries. We will now look at all of these concepts in more detail.
The volume of loads
This term should be understood as a certain amount of work performed by athletes over a period of time. This can be, say, one lesson or a week. In this case, only weights that are more than 60 percent of the maximum are taken into account. Anything below this limit is a warm-up. For example, an athlete performed 5 sets of 5 repetitions of squats with a weight of one hundred kilograms. Thus, the total load will amount to 2.5 thousand kilograms.
Domestic experts have determined the required level of stress for athletes of all levels of training. For example, with a four-day training session for a week, the total amount of loads can be distributed as follows:
- 1 day - 15 percent;
- Day 2 - 23 percent;
- Day 3 - 37 percent;
- Day 4 - 25 percent.
Before the competition, about one week before the start, the volume must be increased in order to reach the peak of the form. It might look like this:
- 1 day - 54 percent;
- Day 2 - 30 percent;
- Day 3 - 16 percent.
Intensity of loads
This indicator is determined by the weight of the sports equipment as a percentage of the one-repetition maximum. In practice, it might look like this:
- 1 week - 105 kilograms;
- 2 week - 120 kilograms;
- 3 week - 125 kilograms;
- 4 week - 100 kilograms.
As a result, we get an average weekly exercise intensity of 112.5 kilograms. Domestic athletes are sure that there is an optimal average weight for each set. For example, in the snatch, this figure can be equal to 77 percent, and in the deadlift - 90 percent. These numbers depend on the level of training of the athlete.
The number of repetitions in the set
The number of repetitions should be related to the bar weight used. Doing more than three repetitions will allow you to gain mass, and less than three repetitions will lead to an increase in strength. It must also be said that a certain intensity must correspond to each number of repetitions. For example, for one or two reps, the intensity is 95-100 percent, and for 4 or 5 reps, the intensity is 80-85 percent.
Rest between sets
The length of the pause between sets directly depends on the working weight. In most cases, athletes rest for 2-5 minutes. The movement performed also affects this indicator. After a jerk, the body recovers more time than after a jerk.
Exercise speed
Domestic experts are confident that working with maximum weight can be further complicated. To do this, you need to perform the exercise at a fast pace.
Muscular activity modes
This concept applies to complementary training methods used to enhance the athlete's performance. These include plyometric and isometric movements. Plyometrics came to weightlifting thanks to Y. Verkhoshansky, who drew attention to the training of athletes.
The number of exercises per lesson
Most often, domestic athletes perform 4-6 exercises during one lesson. This indicator is determined by the number of sets performed. A large amount of load should not be combined with a large number of repetitions, so as not to reduce the effectiveness of the training.
Exercise order
Most often, the lesson begins with the snatch and clean and jerk, as well as auxiliary exercises aimed at improving the result in the first two. Then it's the turn of the squat. Most of the Russian experts are of the opinion that the best option for starting a lesson is to perform high-speed exercises. After that, you can go to slow, for example, thrust. So, in practice, it might look like this:
- Dash;
- Push;
- Squats
- Bench press in a sitting position;
- Extension of the back.
Occupation frequency
Three-time training during the week did not give positive results, and it was decided to increase the number of sessions. Of course, this only applies to high-level athletes performing at prestigious tournaments. They train 4 to 6 times a week.
Training Zones
The main training areas are as follows:
- 60-65 percent of the one-rep maximum;
- 7 to 75 percent of the one-rep maximum;
- 80-85 percent of the one-rep maximum;
- 90-95 percent of the one-rep maximum;
- 95-100 percent of the one-rep maximum.
Based on this data, you can draw up an approximate plan for performing a snatch with four sessions per week.
If we talk about the ratio of intensity and speed of exercise, then light weights are better for increasing the speed indicator.
Periodization of training
In national weightlifting, all training cycles are planned for the year ahead. There are three of them: preparatory, pre-competition and transitional. During each of these cycles, athletes pursue specific goals.
Mikhail Koklyaev on the training regime of weightlifters in this story:
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