Weightlifting, training: universal programs

Labor, perseverance, willpower, endurance - without this, the man who decided to take up such a sport as weightlifting can not do . Training in this sport is a whole system, which must be followed if you want to achieve a really impressive result. This topic is very interesting. It contains a lot of details, details and specific nuances. Everything can not be told about everything, but the most important is worth noting.

Start date

Training in weightlifting for beginners, of course, is radically different from the programs for which experienced professionals are engaged. But they once only just started. As to what should be the consistency of the methodological way, there were many disputes. So far, we have not conducted a scientific study of the issue, the results of which gave a valid answer to this question.

Classical exercises need to be done in three groups: a two-handed dash, lifting the bar to the chest and pushing it upward from it. Mastering them, it is necessary to remember the peculiarities of the sport. The goal of weightlifting is to raise maximum weights. Therefore, the technique of competitive exercises should be studied in conjunction with the load (shell).

If a person does not comply with these fundamental requirements, then without consequences can not do. In fact, he will master the erroneous, amateurish technique. If there is not a significant additional weight, then the load when accelerating / decelerating the rod does not reach the required value.

Already at this stage, the complexity of the approach is traced, which requires the athlete to perform and a number of additional exercises aimed at developing the muscles. For their successful growth, by the way, it is necessary to comply and proper nutrition, which implies an increased protein content.

Mastering a jerk

This is the beginning of weightlifting. Training aimed at familiarizing the athlete with the technique, pass with a pole pole without loads. Everything begins with traction exercises and from the original rack. That is, the person lifts the bar to the chest, while straightening the body and legs. Exercises are carried out not only from the floor, but also from a certain height (the pole is taken from the box, stand, etc.).

Without these exercises can not do, because only with their help a beginner can learn how to straighten the body properly. Only after mastering this technique can proceed with jerks with the attack. At all, not with a squat! To reach this point, you must first learn the basics and gain experience.

Learning to jerk, beginning athletes perform general motor exercises without a projectile. After that, they learn to lift the barbell on the chest. First without an attack. You can go to it only through squatting. It is important to remember that thrust here plays not the least role, so you do not need to neglect the performance of exercises from different positions. By the way, the push from the chest, too, is performed at the first time without attacks.

To connect it with a push, you need to place the bar on the racks, leveling them at the chest level. This is the starting position. With it, the athlete performs a push and a lunge. As soon as these movements are mastered at a decent level, they can be combined.

Work on biceps

Without it weight lifting is not enough. Training, according to new recruits, should include flexion (exercises with dumbbells, for example) to increase hands. But in fact this statement is somewhat erroneous. It is necessary to do the notorious exercises, as well as everything that can help them: thrust and press overhead, squats on the chest and back, jerks. The bottom line is that it affects the increase in the hands. Power jerks, pulls jerky and jogging, taking in the saddle - this can significantly strengthen your hands. To be more precise, the brachial and brachial muscles.

Many coaches do not advise flexing, because they consume energy, and it can be spent on more useful exercises that contribute to the development of larger muscle groups that affect the effectiveness of lifting weight. Moreover, the overwhelming majority of flexions negatively affect the flexibility of the hands. And it is necessary to take the bar.

Professional athletes, painting exercises for weightlifting for beginners, emphasize that large hands, often chased by beginners, often lead to problems with the retention of the bar in the frontal position. And no matter how strong the athlete is - with the capture and the push will be difficult because of the lack of flexibility. Therefore, if you want to not only be a weightlifter, but also have huge hands, you need to forget about flexion and pay more attention to traction.

Triceps

But without working out this part of the hand can not do in weightlifting. Training should include exercises for their development. Big triceps are not something that will not interfere - they will help when taking a bar.

For their development you need to do press. These exercises develop both the shoulders with the hands, and the back with the legs. In other words, they help to improve the supporting force that is needed to fix the bar above the head and then hold it. It is the active implementation of pressures with the greatest possible weight contributes to the appearance of huge horseshoe triceps, observed in the best athletes.

To perform these exercises should be approached responsibly. The whole weight must be squeezed, and this is not as easy as it may seem. And when it starts to work really well, we need to add another 10 kilograms. And then another 10. And so systematically. It's difficult, but it's enough to look at the results of professionals who, at the expense of similar technology, learned to squeeze out weight that is more than one and a half times their own! And this is not the limit. Russ Knipp, for example, squeezed out weight, twice as big as his own.

Another development of triceps (as well as back, arms and legs, respectively) is influenced by push-ups with weights. It is worth combining them with bench press, because such push-ups work out triceps differently. It should be remembered that this muscle is much more complicated than the biceps, so it is worth doing different exercises to use all its parts and achieve the best result.

Auxiliary equipment

Since it is strongly recommended that weight-lifting exercises be included in the weight-lifting exercise plan , it is necessary to talk about how to do it.

First, preparation is required. The beginner should learn to do three approaches to twenty full-fledged push-ups. When it works, you can add weight. Some weightlifters use a specially designed belt. Others clamp dumbbells between their legs. Still others put the sucker "pancake" on his back. All options are not bad, but if a person intends to engage in this sport professionally, then the belt will be needed in any case.

So, what is the purpose of push-ups? 50 kilograms + weight of the athlete. Having achieved this goal, it will be necessary to increase it. Add a little weight. It is recommended to do push-ups every week and change the number of approaches and repetitions each time. Four by eight, five by three, two by five, three by three. And once a month - a record push-up. But always, all approaches must be completed by performing an exercise with a reduced weight. Minus 25 kilograms - and as many times as it will turn out.

Another exercise that should be included in the training plan for weightlifting is a pullover with straight hands. Why is it needed? Because this exercise studies the longest part of the triceps to the maximum. It is done either with dumbbells or with a barbell. To fulfill the pullover, you must lie down on the bench (the head should hang from the edge) and take the bar from the person who will help. Having determined the amplitude convenient for you, you need to extend your hands to the initial position. Then make a pullover (one approach - 20 reps) and take a break. We must remember - the hands should be as straight as possible. It is allowed to bend at the moment when the dumbbell / bar drops below the head. When preparing for the second approach, it is worth taking more weight. Many newcomers are surprised to note that the next 20 repetitions with heavier dumbbells are given easier than the first.

Methodology A.S. Medvedev

Special attention should be paid to the system of many years of training in weightlifting, developed by Alexei Sidorovich Medvedev - Soviet weightlifter, champion and champion of the USSR, Europe and the world. This man published more than 400 works (17 of which abroad), which he dedicated to the development of this sport in the country and in the world, as well as the organization and planning of the training process.

His system of training in weightlifting is recommended for every person who wants to do professionally. The best publication is considered to be the work published in Moscow in 1971, known as the "Multi-Year Training Planning".

Medvedev stressed that weightlifting is a speed-strength discipline in which two facets of activity are inextricably linked. Occupation of this sport implies the improvement of both physical qualities (including special ones) and technical mastery. Each athlete is obliged to understand that weightlifting is impossible without the creation of the best biomechanical conditions of action, capable of realizing his potential.

Philosophy of training

The Soviet approach had a special vision of weightlifting. Physical exercise was perceived as an irritant, to which the body reacts by changing its functions. That is, as a result of training, there is an intensification of metabolism, improved blood circulation and energy exchange, active breathing and much more. Yes, upon its completion the athlete's condition is stabilized. But the effect of training, like increased metabolism, continues.

Awareness of this physiological peculiarity was the basis of the Soviet approach. Training is not just a physical exercise and a way to fill muscles with microfractures. This is what affects the restructuring of the body and affects the biological system as a whole. Vision of the load from this perspective gives a holistic view of the impact of the stressor (training) and helps to realize the potential of the weightlifter as much as possible in the preparation of an individual program.

Bulgarian training system

In weightlifting, the name of such a coach as Ivan Abadzhiyev is widely known. He brought up the champions of Qatar and Turkey, so many are guided by his programs.

The Bulgarian method is good because there is no danger of overtraining. The principle is this: moving consistently and gradually, it is possible to adapt your body to the stress, which for him is initially physical activity. Ideally, you should spend half your active day on training and not take days off. This is weightlifting. Training once a week is not a way to achieve a visible result in this sport.

In addition, the likelihood of injury and chronic fatigue is much less if you do not take the weekend, because adrenaline is constantly plying the body, promoting protein synthesis. Also, professional athletes training in this technique adapt themselves to the most impressive weights in advance, while their competitors try them only at the competitions themselves.

However, the essence of the methodology can describe the main motto of Abadzhiev, which all his pupils assimilate. And it sounds like this: "Never try to do less than the maximum."

Useful recommendations

The method of training weightlifting involves the implementation of various exercises, many of which seem simple, but in fact are very specific and complex. Therefore it is important to take into account the recommendations in the process.

The program of training in weightlifting includes exercises that begin with the lifting of the bar from the vis. To get them, you need to fix it in its initial position for three or four seconds.

It is recommended to do exercises for the development of the abdominal and for the back muscles before each exercise. As with burdening, so without it. Norm - 4 sets of 8 repetitions, then you can increase if you want. Then you need to perform a series of jumps.

Doing the same type of exercises, you do not need to make intermediate approaches. And it is recommended to try different weights before starting. And the load, by the way, to regulate the well-being.

Doing thrust with a jerk, it is necessary to take 3-4 seconds for a stop, fixing the bar. Exercise is done confidently, but without fuss. The bar is quietly lowered.

Also, universal training programs for weightlifting include slopes with weights. Weight should be chosen such that it is real to raise 8 times in 4 approaches.

Exercise plan

It is also worth noting with attention, telling about weightlifting. The training program, in general, is always made individually for each athlete, taking into account his physiological characteristics, skills (or lack thereof) and abilities. But in general, weightlifters perform the same exercises.

The first training is aimed at developing the back and chest. Here's what's included:

• Hyperextension (3 approaches 10/15 times).
• The classical classic thrust (6 to 10).
• Bench press (6 to 12).
• Pulling by the head with a wide grip (4 to 12).
• Press the dumbbells at an angle of 30 degrees (4 to 12).
• Thrust rod with reverse grip in slope (4 to 12).
• Lifting of legs in an emphasis (3 on 15).

The number of approaches and repetitions can be adjusted independently. In general, it takes about three hours.

The second training is aimed at strengthening the hands. Here's what it includes:

• Push-ups on the triceps from the bars (5 to 12).
• The barbell press with a narrow grip (5 to 12).
• Bending of hands with dumbbells "hammer" (3 to 15).
• French bench press with dumbbells (3 to 15).
• Lifting the chest with a back grip (4 to 12).
• Flexion and extension of the wrist joint (3 to 15).

The third training is necessary for the development of the shoulders and legs. Therefore, it should contain the following exercises:

• Squats with a barbell on the shoulders (4 to 10).
• Press the dumbbells alternately, in the "sitting" position (4 to 12).
• Failures with the bar (4 to 10).
• Twisting on an incline bench (3 to 15).
• Stretching with a bar (3 to 15).
• Mahi dumbbells in the sides (3 to 15).

Without these exercises, a weight training program is not possible. Deciding to engage in this sport, a person must realize that he will have to spend a lot of energy and energy on it, as well as time. Initially, it will take three days a week, but then it will be necessary to train more often. But, wasting time, a person invests it in himself. And this with due diligence guarantees the result.