Macrocycles of training in bodybuilding and powerlifting. Basic training in powerlifting How to build cycles in powerlifting

The main goal of a powerlifter is to improve performance in competitive lifts. Learn the principles behind the popular theory of macrocycling in powerlifting.

The human body should be considered as an adaptive system capable of self-regulation. We can say that a person is a collection of various functions that have feedback connections. The number of different effects on the body is very large and it makes no sense to start listing them.

Many athletes may have noticed that psychological and physiological tones differ on certain days. After a busy day, you can easily set a personal record, while after several days of rest, lifting sports equipment with great difficulty. The cause of such “anomalies” is biological rhythms.

The body has a mechanism that prevents it from exhausting all available energy. Scientists identify three components of biorhythms:

• Psychological;
• Intelligent;
• Physical.

Since today we are talking about the theory of macrocycling in powerlifting, the psychological as well as physical components are of greatest interest to us.

Powerlifters need to improve their squat, bench, and deadlift performance. In addition, muscle groups should also be developed. To achieve this result, athletes need to adhere to the main principle of training and increase the intensity of the training, as well as the working weights.

At the same time, uncontrolled weight gain can lead to overtraining, the main symptoms of which are:

• Sleep disturbances;
• Loss of appetite;
• Increased fatigue;
• Low physical and psychological tone, etc.

The state of overtraining is a kind of signal from the body, saying that the load is very high. Almost all periodic laws are sinusoidal, including biological rhythms. Their full cycle averages two weeks. Since the construction of the training process cannot be built according to the law of ever-increasing functions, you can adjust it to your own biorhythms. In this case, the question arises - what to do with the progression of loads? The thing is that muscle mass growth is quite sufficient when each subsequent cycle exceeds the previous one in amplitude.

What is load in macrocycling?

Before talking about the theory of macrocycling in powerlifting and building training cycles, you should define the concept of load. To do this, it is necessary to highlight the factors influencing the effectiveness of the training:

• Weight of sports equipment;
• Number of sets and repetitions;
• Duration of pauses between sets;
• Duration of rest between training sessions;
• Movement execution style.

Of course, the ideal option would be to take into account all the factors listed above, but this will greatly complicate everything and it is not advisable to do so. Of course, the total weight and number of repetitions are important, but, for example, when performing squats with a weight of 100 kilograms for ten sets or with 200 kilograms for five sets, the loads will differ quite significantly.

To create the correct macrocycle, it will be enough to use the following formula to calculate the load: P=Mf*N. Here Mf means the mass of the sports equipment, which is multiplied by the significance factor. This indicator, in turn, is calculated as follows - Mf= m*f. N is the total number of repetitions, N=n*s, where n is the number of repetitions, and s is the number of approaches.

Thus, we can say with confidence that the weight of the sports equipment, the number of sets and repetitions are important for powerlifters. For this reason, the macrocycle will be built depending on these indicators. The concept of explosive training tells us that the number of repetitions for athletes performing them primarily at a fast pace should be in the range of 2 to 8. At the same time, the number of sets should be less than 6.

It is quite clear that training with a large number of repetitions and a weight of sports equipment of about 70% of the maximum provides less load in comparison with two repetitions and a weight of sports equipment close to the maximum. This allows us to conclude that during the local minimum of the entire macrocycle it is necessary to work with a weight of 70 to 75 percent of the maximum for 6-8 repetitions in 3-5 sets.

The local minimum of the macrocycle in our case is training with 1 or 2 repetitions with the weight of the projectile close to the maximum.

You shouldn’t hope that you can immediately create the correct macrocycle that will work perfectly. This is influenced by a fairly large number of factors, for example, the speed of recovery of the body, the ratio of fast and slow fibers, etc. All these factors are unique and each person has their own. It will take quite a lot of time before you get the cycle right.

By using macrocycling theory in powerlifting, you can make significant progress, but it will take time to develop the correct macrocycle. To compile an accurate macrocycle in the shortest possible time, it is necessary to conduct a sample of powerlifters of a high level of training (at least KMS) in the amount of about 10 thousand. In this case, an accurate macrocycle schedule can subsequently be drawn up for almost every athlete.

It should also be said that it is very important to correctly draw up a macrocycle before the competition. On average this is about 12 training sessions.

More information about macrocycling in this video:

Basic training in powerlifting

The problem of training athletes in powerlifting has not yet been solved; there is practically no scientific research in this area.

There is only fundamental data in the field of studying the problem of the manifestation of strength and strength training in weightlifting. The training of athletes in powerlifting is currently carried out on the basis of the provisions set out in scientific works on the problems of sports training in weightlifting or on the basis of popular foreign publications translated into Russian. Direct borrowing of recommendations and methodological provisions from weightlifting is incorrect, sincepowerlifting is distinguished by its own specificity of competitive activity. For example, unlike weightlifting, powerlifting moves much slower, so Such a factor as muscle composition becomes unimportant, and both slow and fast muscle fibers need to be trained. As for foreign recommendations, in most cases they are not based on strict scientific data and represent the opinions of various coaches and the athletes themselves about the process of training power lifters. In this article I will look at the problem of training not as a World and European Champion, but as an employee of the Research Institute for Problems of High Achievement Sports. Today I will tell you how to train IMM and what the ideal basic training for a powerlifter should look like from a scientific point of view.

As a result of the analysis of literary data, it was shown that the means and methods of strength training were developed by scientists based on a generalization of experimental data. For example, Zatsiorsky (1972), when developing strength training methods, relied on the data of the American scientist Berger (1962), who found that the highest increase in muscle mass and strength occurs when performing 6-12 repetitions in one approach. The same data were obtained by Capen (1956). With a decrease in the number of lifts in a set and an increase in the weight of the barbell, strength mainly increases, and the growth of muscle mass is insignificant. These experimental data have not yet received a clear and accurate interpretation from the standpoint of the biochemistry and physiology of muscle contraction.

An attempt to interpret the course of biochemical and physiological processes during strength exercises was made by Yu.V. Verkhoshansky, -1970; 1977, his analysis allowed for an incorrect interpretation of the adaptation processes that unfold when performing strength exercises. In particular, there is no indication of what factors stimulate the synthesis of myofibrils in muscle fibers. Ultimately, the problem of strength training did not receive deep biological study.

The work done by A.S. is of great practical importance. Medvedev in 1986 It provides straightforward, practical guidance for training athletes at various skill levels. However, the justification for the “System of long-term training in weightlifting”, like that of other authors, is purely empirical. The system was developed based on an analysis of the activities of coaches who train athletes of various qualifications. It is obvious that it is possible to prepare using this system and certain successes will be achieved.

As for the direct training of athletes in powerlifting, here two authors can be distinguished - L. Ostapenko and B.I. Sheiko, who tried to develop methodological recommendations, similar to those outlined in his “System” by A.S. Medvedev. The works of B.I. Sheiko are most widespread, because he is one of the leading coaches in Russia, and is also directly related to the formation and preparation of the country’s national team, because holds the post of senior coach of the Russian men's national team.

However, just like A.S. Medvedev, the author in his recommendations relies exclusively on empirical data, without bothering to understand the processes occurring in the body of an athlete working according to the proposed plans.

We will not go into details of the preparation of MS, MSMC and champions fromSheiko - this activity is boring, and most importantly not rewarding - because at this level the athlete is already able to decide for himself whether he is ready to be disfigured or not, following the coach’s methodological recommendations. Let us focus only on the training of beginners (up to the CMS level inclusive), which was born thanks to the wild imagination of B.I.

When analyzing the training plans proposed by B.I. Sheiko for dischargers, one gets the impression that the author either does not understand the essence of what he wrote, or does not try to understand and realize it. By the way, the author himself immediately disclaims all responsibility for the consequences of such training, stipulating that he provides “only approximate diagrams and figures and that the athlete HIMSELF must adjust the plans for himself...”.

And now the main question:

- How many newbies are able to correct anything? And would they use ready-made plans if they understood how to write their own?

Answer:

- beginners take plans as they are and try to carry them out verbatim - this is understandable even to a baby. I doubt that B.I. has a different opinion on this matter.

So what's wrong with these plans?

Even with the naked eye it is clear that a beginner (and I remind you of the plans up to the CMS inclusive) is not able to fulfill them without the help of everyone’s well-known “friends of the athlete.” The author in his writings completely forgets that for a beginner, even a small load is already a rather strong blow to the hormonal system, but here the SUCH programs as experienced “plowmen” make their hair stand on end. The stress a novice athlete receives when performing these programs is so great that the body cannot cope with it on its own, which is expressed in the suppression of the body’s hormonal and immune systems. The newcomer is driving himself into a deep hole, from which it will take several weeks to get out. It’s good if it all ends in overtraining, but how many injuries do young athletes get in this state???

It's no secret that on all powerlifting forums day after day there is a discussion of these training plans under the general title “How to train forSheiko and stay alive"

Here are a few quotes (given as is, without correction):

· in my opinion on methSheiko Without farming, very few people can progress. I lasted only 8 weeks, while doing the exercises became more and more difficult every week, (especially the last sets) my health worsened. as a result, the strength even fell, I jumped off the plan at 8 weeks

· The 9 hellish weeks of Sheiko are over, but the game wasn’t worth the candle... probably the plan would have worked better with pharma...

· I’ve just finished the 2nd week of the preparatory cycle and, to put it mildly, I’m freaking out. The plans are clearly chemical. How can you do 16 sets of deadlifts on Wednesday, then 15 sets of squats on Friday, 9 more sets of deadlifts on Saturday, and then 16 sets of squats on Monday, this despite the fact that the number of repetitions and weights are increasing, it’s just fucked up. So I decided to cut back and throw everything out bending over and cutting off the squat a little, live the same way you want

· From nerublyu people like youSheiko you will progress in the bench press... no matter how you press or deadlift...

This list can be continued indefinitely - the number of victims due to the fault of B.I.Sheiko very large. And I think this is far from the final result of his methodological recommendations.

Add here hundreds of more “trainers” throughout the country and abroad, who, having no head and shoulders of their own, adhere to B.I.’s plans in preparing their charges, considering them the only true ones.

Coaches forget that all people are different, that training everyone in the same way will not work, that at best there will be no result - at worst, the sport will spit out another disabled person. But even this is not enough for our super-trainers! Without knowing biochemistry (and not wanting to understand it), they manage to create such “carbon copies” that even naturally very strong individuals are overtrained. Super-trainers in their methods not only do not take into account the laws of the functioning of the body, but also try by all available means to go against them, bringing their wards closer to the “functional hole”, and therefore pushing them to use steroids.

Once again, I will make a reservation that I am not against the use of steroids at the level of Highest Sports Achievements, but YOU are writing these obviously impenetrable plans for CHILDREN, and they are unable to realize the full responsibility of this decision.

And what kind of steroids can we talk about at the MS level and below???

Based on the above, I consider these techniques to be potentially dangerous and unsuitable for use by beginning powerlifters.

The principle of individuality in powerlifting is characterized by the topography of muscle strength, the physiology of muscle contraction and coordination of motor actions, as well as the level of technical skill, mental characteristics of the individual, rational design of training sessions, taking into account the weak links in the development of the athlete.

For adaptation processes in the body of a power lifter, it is necessary to perform a biomechanical analysis of motor actions and identify the peculiarities of the functioning of the most important muscle groups. For biomechanical analysis we will use qualitative biomechanics (Korenberg) and dynamic anatomy (M.F. Ivanitsky).

Squats with a barbell on your shoulders.

This exercise can be roughly divided into two phases:

1. Lowering into a seat. The main load falls on the quadriceps femoris, gluteal muscles, back muscles and hamstrings. The movement is performed relatively slowly (for comparison, a squat when lifting a barbell on the chest in weightlifting lasts on average 0.7-0.8 seconds, depending on the category and level of training of the athlete. In powerlifting, lowering into a squat takes at least 1.2 seconds), so the effort can create both BMW and MMV.

2. Lifting the barbell. The same muscles are involved in the work. The movement is performed extremely slowly, as the maximum weight is used, so both BMW and MMV are involved in the work.

Bench press lying on a horizontal bench.

This exercise can be roughly divided into four phases:

1. Lowering the barbell to the chest. The work involves: anterior deltoid muscles, pectoralis major, triceps.

2. Holding the projectile on the chest. The force is created by the same muscles.

3. Ripping the barbell off the chest. At this stage, the force of the latissimus dorsi muscles is added to the force of the anterior deltoids, triceps and pectoralis major muscles.

4. We'll push it. At this stage, the latissimus dorsi and pectoralis major muscles are excluded from the work, so the force is created by the anterior deltoids and triceps.

(for comparison, the push from the chest in weightlifting lasts on average 0.25 -0.35 seconds. In powerlifting, the bench press takes from 1.8 seconds)

At all stages, the movement is performed slowly (relative to high-speed sports), therefore, both BMW and MMV can create force.

Deadlift

The work involves the trapezius muscles, long back muscles, quadriceps femoris, inner thigh muscles and gluteal muscles. The deadlift is the slowest exercise in the competitive powerlifting program (for comparison, lifting the barbell during a push to full extension in weightlifting lasts on average 0.8-1 seconds; in powerlifting, the deadlift takes at least 2 seconds)

Therefore, the same picture - force can be created by both BMW and MMV.

Conclusion:

When performing competitive exercises in powerlifting, muscle contractions are performed at a very low speed, so it is fundamentally important to increase the strength of both FMF (Fast Muscle Fibers) and SMF (Slow Muscle Fibers);

Means and methods aimed at hypertrophy (increasing strength) BMW

To activate the BMW, it is necessary to perform exercises at maximum or near maximum intensity. In this case, MMV and BMW will function. If muscle contraction is combined with relaxation, with a functioning that does not cause circulatory arrest, then the effect of the exercise will be directed mainly to the BMW. To achieve maximum training effect, a number of conditions must be met:

· the exercise is performed with maximum or near maximum intensity;

· the exercise is performed until “failure”, that is, until the reserves of CrP (creatine phosphate) are exhausted and a high concentration of Cr (creatine) is formed;

· rest interval between approaches is 5 or 10 minutes (5 minutes – active rest, 10 minutes – if rest is passive); number of approaches per workout: 5 – 10;

· number of workouts per week: the exercise is repeated after 7-10 days, this is exactly the time required for the synthesis of myofibrils in muscle fibers.

The development of BMW power is influenced by the following factors:

· Amino acids - a complete diet containing sufficient quantities of all essential amino acids or additional intake of amino acids in the form of nutritional supplements is necessary.

· Hormones. The level of hormones in the blood is influenced by the level of training stress.

· Creatine . To synthesize free creatine, you must perform the exercise for at least 15-30 seconds . (i.e. the number of repetitions in the approach is absolutely not important - the main thing is to work out the required time)

Hydrogen ions (H+) - enlarge pores in cell membranes through which hormones pass and act on DNA.

Means and methods aimed at hypertrophy (increasing strength) of the IMV

The exact mechanisms and stimuli for the induction of contractile protein synthesis are unknown. Among the factors leading to MB hypertrophy. at least the following:

1. The main condition is the presence of impulse activity of the motor neuron as a factor of neurotrophic control [Valiulin V.V. et al., 1996].

At the stage of RNA synthesis:

2. the presence of free creatine, adenosine monophosphoric and inosinic acids;

3. the presence of H + ions (promotes liberalization of membranes, enlargement of pores and unwinding of protein structures) [Panin L.E., 1983].

At the stage of protein synthesis:

4. the presence of the necessary steroid hormones [Biochemistry: Textbook for physical institutes. Cultures, 1986; Viru A.A., Kyrge P.K., 1983];

5. the presence of free amino acids (as components of contractile proteins - building material) and peptides [Biochemistry: Textbook for physical institutes. Cultures, 1986; Viru A.A., Kyrge P.K., 1983; N.I.Volkov, V.I.Oleinikov, 2001];

The most obvious and, apparently, effective way to ensure these conditions and, therefore, hypertrophy of the muscle fibers is strength training.

Power training

High concentrations of free creatine and H + in the muscle and the whole, as well as an increase in the concentration of anabolic hormones (somatotropic hormone, insulin, testosterone [Viru A.A. Kyrge P.K., 1983; Ahtiainen. J. et al., 2001]) occur during high-intensity exercise. However, it is known that MMV hypertrophy with this type of training is relatively weakly expressed, apparently due to the short-term effect of the stimulus. Therefore, the hypothesis seems most acceptable (Arnis V.R., 1994; Platonov V.N., Bulatova M.M., 1992; Sarsania S.K.. Seluyanov V.N.. 1991; Seluyanov V.N., 1992], that MMV hypertrophy will be promoted by isotonic and statodynamic exercises performed in strict compliance with the following rules:

· slow, smooth nature of movements;

· relatively small amount of force overcome or degree of muscle tension (40-70% of the MVC);

· lack of muscle relaxation throughout the entire approach;

· performing the approach until failure (30-40 seconds).

· repeated with a rest interval of 5-10 minutes

· conducting training, usually using supersets [Weider D., 1992], for all major muscle groups (the most effective training option is a super series of 3 sets followed by a 30-second rest. 3 such super series per workout is quite enough. Rest between super series is 10 minutes) ;

· Active rest - jogging.

· Number of workouts per day: one, two, three or more, depending on fitness level.

· Number of workouts per week: the exercise is repeated after 3-5 days.

This nature of the exercises leads to the following expedient phenomena:

· initially, and most importantly, MMVs will be recruited;

· the access of oxygen to the microfibre is hampered and thereby accelerates the decrease in the concentration of CrF and the accumulation of H + in these fibers;

· a sufficiently long duration of approaches (30-40 s) and a large number of approaches (4-10) ensures a long-term effect of these stimuli in the MMB;

· there is reason to assume that due to the duration of the approach, even with maximum volitional efforts at the end of the approach, the degree of involvement of the BMW muscles in the work and, consequently, their hypertrophy will be relatively small.

The assumption made that such training will promote hypertrophy of the IM is supported by the experience of training bodybuilders [Vader D., 1992], in whom the IM are hypertrophied in the absence of specialized endurance training, especially if approaches with a large number of repetitions are used [Platonov V.N. , Bulatova M.M. 1992]. Their training differs from that proposed above only in the large weights (70-85% of the MPS), as well as in the research conducted in the Problem Laboratory of the Russian State Academy of Physical Culture.

It is assumed that in MMV there is no destruction of myofibrils, therefore only synthetic processes take place, no time is wasted on “digesting” the destroyed structures in the cell. One important note should be made.

Training aimed at increasing protein synthesis should be carried out at the end of a technical-tactical training session and, preferably, at the last, evening workout. The fact is that in response to strength training, protein molecules are formed; If, after strength training, long-term training is performed, which will lead to the depletion of glycogen reserves in the muscles, then proteins begin to be used more intensively as a substrate for oxidation. Obviously, such a combination of training loads makes no sense. Everything that was created during strength training will be eliminated.

Construction of microcycles

In powerlifting, competitive exercises last 1-3 seconds, this time is not enough for the accumulation of creatine and hydrogen ions (H +) - this requires 15-30 seconds. But their accumulation is a necessary condition for successful CF training! Therefore, training with near-maximal and maximum weights for the purpose of muscle hypertrophy is at least ineffective, at most stupid, and if you are a trainer, criminal. In this regard, 2 microcycles are proposed to solve various problems:

1. Aimed at hypertrophy of the most important muscles due to hypertrophy of both the BMV and MMV (developmental microcycle)

2. Technical preparation: performing competitive exercises with an intensity of more than 80% of the maximal maximum (implementation microcycle)

Developmental microcycle (14 days)

Implementation microcycle (14 days)

Construction of the mesocycle

The preparation mesocycle consists of two microcycles - developmental (14 days) and implementation (14 days). The contents of these microcycles are described in the tables.

When implementing a developmental microcycle in each exercise, we achieve the accumulation of free creatine in the MMV or BMV, which should stimulate the synthesis of myofibrils. Synthesis proceeds intensively within 7-15 days if the blood and body tissues contain an increased concentration of anabolic hormones. In this regard, it is logical to train daily to maintain high concentrations of hormones in the blood and tissues, but each day of training affects different muscle groups or muscle fibers. This ensures a constantly high rate of myofibril synthesis and sufficient time (7 days) for muscle fiber hypertrophy. In the developmental microcycle, strength primarily increases in the MMV and in 80% of the BMW. High-threshold motor units are practically not trained.

The second microcycle is necessary to improve technical training, as well as for hypertrophy of muscle fibers associated with high-threshold motor units. At the same time, the processes of myofibril synthesis continue in the MMV and in 80% of the MMV associated with relatively low-threshold motor units. The volume of load in this microcycle decreases and the intensity increases.

For successful performance at a competition, 4-5 weeks before the start, a pre-competition microcycle is included in the preparation mesocycle, the intensity of which is 85 - 95% of the 1RM, and the load volume is noticeably reduced. The main task of the pre-competition microcycle is to improve technical skills. At this stage, it is necessary to conduct training using the most rigid equipment.

It will look something like this:

How to Develop Strength Endurance in Powerlifting

It is known that one of the most pressing problems in powerlifting is the problem of strength endurance at the stages of peak load and off-season training of powerlifters. The most important task is to optimize the process of strength and functional training at all stages of training powerlifters for sportsmanship, as well as taking into account the methods and techniques of the relationship of this training with each other. It should be noted that the problem of increasing strength endurance becomes most relevant when the athlete is at the stage of sports improvement and highest sports mastery, when the body of a powerlifter is already formed and physically developed.

The problem of training athletes in powerlifting has not yet been fully studied; there is practically no scientific research in the field of powerlifting. There are only general data in the field of studying the problem of manifestation of strength training in weightlifting. The training of athletes in powerlifting is carried out on the basis of provisions set out in scientific works on the problems of sports training in weightlifting and bodybuilding or on the basis of popular foreign publications.

In our opinion, direct borrowing of recommendations and methodological provisions from weightlifting is not entirely correct, since powerlifting has its own specific training and competitive activities. For example, in contrast to weightlifting, in powerlifting the movements are performed in a different phase of movement, therefore, for an athlete, such a factor as muscle composition becomes of particular importance, and both slow and fast muscle fibers must be trained. In our opinion, in modern powerlifting, increasing strength endurance, training the cardiovascular and respiratory systems is given undeservedly little attention, because therefore all the efforts of triathletes in the process of preparing for competitions are focused on increasing the result and the so-called “absolute strength” of the athlete, the formation of which is carried out through the use of a different methodological approach, based on a small number of repetitions and a reduction in training.

However, the use of only specialized training means, especially on the basis of the initial stages of mastery, is not enough for the harmonious development of an athlete and the creation of a basis for the growth of his sports skills. The constantly growing level and density of sports results in the largest Russian competitions and at the international level, the intensity of the struggle poses increasingly complex tasks for the athlete and coach in the field of improving results and training methods. Winning competitions and winning prizes becomes impossible without many years of year-round training with a scientifically based ratio of volumes and intensity of general and special loads.

An athlete's preparation covers the use of the entire set of factors such as means, methods, and conditions that help ensure an increase in sports achievements.

As you know, the main conditions for training an athlete are: physical, technical, tactical, mental and integrative training.

Physical training is aimed at improving health, achieving a good level of physical development, and developing physical qualities. Physical development is usually divided into general physical training (GPP) and special physical training (SPP). SPT is aimed at developing individual physical qualities necessary in the chosen sport. It is carried out constantly and helps the athlete prepare for his own performances.

Technical training is aimed at teaching the athlete a concept of movement appropriate to the characteristics of a specially chosen sport.

Tactical training. In the theory and practice of sports training, this is the ability of an athlete to competently structure the course of a fight in competitions, taking into account the characteristics of the chosen sport, his individual characteristics, the capabilities of his opponents and external conditions.

Integrative training is aimed at coordinating and implementing various components in competitive activity: technical, physical, tactical and psychological preparedness.

The process of training beginner powerlifters takes 1-2 years, during this period of time the main training consists of volumetric training, where the emphasis is on general physical fitness exercises, coordination and training of the cardiovascular system. Training takes place three times a week in one weekly microcycle. Core exercises such as the competitive squat are performed once every 5-7 days, the competitive bench press is performed once every 5-7 days, and the competitive deadlift is performed once every 7-10 days. Auxiliary compound exercises related to the squat and bench press are performed at each workout at low to moderate intensity, with the exception of the auxiliary deadlift exercises, which are also performed once every 7-10 days like the main competitive deadlift. Isolation exercises for small muscle groups can be performed at every workout due to their low impact on the body. At the stage of longer training experience for powerlifters (groups of sports improvement and higher sports excellence) - from 2 to 5 years - the emphasis is placed more on specifically physical exercises, the purpose of which is the actual strength abilities, with a general decrease in the tonnage of training. Such basic exercises as competitive squats at this stage are already performed by the athlete once every 7-10 days, a competitive bench press once every 7-10 days, and a competitive deadlift once every 14, or even less often. This is due to the global and local effect on the entire body of a powerlifter, in order to protect the athlete from overtraining. Other auxiliary compound and isolation exercises are performed in the same manner as for beginning powerlifters.

The following periods are distinguished in the annual training cycle of powerlifting athletes.

Microcycle - a small training cycle, with a weekly duration, including from 2 to several sessions.

- restorative microcycle- microcycle following a series of microcycles of high volume or intensity, as well as competitions; used for restoration purposes;

- retractor microcycle- microcycle used after a forced or planned break in the training process;

- unloading microcycle- similar to the recovery microcycle;

- competitive microcycle- microcycle used during the competitive period or modeling;

- training microcycle- a number of main microcycles, the most intense in volume or intensity. Includes basic, special-preparatory, model, and introductory microcycles.

Mesocycle - an average training cycle lasting from 2 to 6 weeks, including a complete series of microcycles:

- basic mesocycle- the main type of mesocycle of the preparatory period, aimed at increasing the functional capabilities of the body, forming new and consolidating previously motor skills;

- retractive mesocycle- mesocycle, used after planned and forced breaks; the preparatory period usually begins with it;

- control and preparatory mesocycle- transitional form between the basic and pre-competition mesocycles; used in the 2nd half of the preparatory period and in the competitive period;

- transition mesocycle- mesocycle of the transition period;

- pre-competition mesocycle- mesocycle aimed at leading the athlete to competition. It is characterized by a wave-like load with a decrease in its parameters in the last microcycle;

- competitive mesocycle- mesocycle used during the main competitions.

Macrocycle- a large training cycle such as a six-month (in some cases 3-4 months), yearly, multi-year, associated with the development, stabilization and temporary loss of sports form and including a complete series of periods, stages, mesocycles.

These cycles form the general mode of work and tasks for the sports season of triathletes - powerlifters.

The construction of one-year training on the basis of one cycle is called single-cycle, on the basis of two macrocycles - two-cycle, three macrocycles - three-cycle. Each macrocycle has three periods: preparatory, competitive, transitional.

The long-term process of sports training from beginner to master can be designated in the form of alternating stages, including stages of long-term training related to the age and qualifications of athletes (Fig. 1).

The long-term process of training and competition of an athlete is based on the following methodological provisions.

1. A unified pedagogical system, means, methods, organizational forms of training for all groups. The main criterion for the effectiveness of training is the highest sports result achieved at the optimal age for the chosen sport.

Rice. 1. Two- and three-cycle planning of annual training in powerlifting and weightlifting

1. Special focus on higher sportsmanship in the preparation process for the main age groups.
2. The optimal balance of all aspects of an athlete’s preparedness during the training process.
3. Constant growth in the volume of special training resources. The proportion of special training means increases in relation to the total load and, accordingly, general physical training decreases.
4. Systematic increase in the volume and intensity of training and competitive loads. Each period of a new cycle should begin at a higher level of training loads compared to the periods of the previous annual cycle.

In order to rationally build a long-term training process, you should take into account the time required to achieve the highest results. Capable athletes achieve their first great successes after 4-6 years, and their highest achievements after 7-9 years of specialized training.

Along with mastering the basics of the technique of the chosen sport, special attention should be paid to the development of those physical qualities and motor skills that are important in the chosen sport.

Powerlifting is a sport in which such important qualities as strength, dynamics, and the ability to concentrate as much as possible in a difficult competitive environment are developed. Powerlifting is characterized by the following strength exercises: squats, bench press and deadlift with a barbell. Therefore, in powerlifting, the main determining factor in achieving high sports results is strength training itself.

Related information.

Basic information on periodization

Periodization– these are any periodic changes in the training plan. Periodization is used in bodybuilding. powerlifting and weightlifting. A signal to include periodization in the training process can be stagnation in the weights, which, sooner or later, occurs in all athletes who continuously train in “failure”.

The variability of training schemes can be determined by the following indicators:

Periodization should not be confused with cycling, since the latter is one of the methods of planning a particular period only by level intensity And tonnage (volume) training. Maximum intensity work is considered to be work with a maximum weight, while work with low intensity involves light weight but a high number of repetitions. The volume of training is determined by the total amount of work performed during training (calculated as weight X repetitions X approaches). The purpose of the process of periodization of the training process is its adaptation to the needs and capabilities of the body.

Why is periodization necessary?

Many experts consider periodization the main method of “shocking” muscles. which prevents the development of a training plateau when gaining muscle mass. As you know, to grow muscle mass and increase strength, you need hard training that goes beyond the normal load for a person. At the initial stages of training, any hard workout will give a fairly high-quality and effective result - muscle hypertrophy and an increase in strength indicators will occur, even if you simply adhere to a regular training schedule that includes basic exercises.

This can continue for a fairly long period of time - from several months to 1-1.5 years. However, prolonged stay in such a training mode will cause a number of negative consequences.

• Firstly, the lack of thoughtfulness in changing loads. Even if these are heavy volume training, they lead to a slowdown in muscle growth - the body adapts to the load and does not need additional reserve muscle tissue.
• Secondly, monotonous training leads to ineffective distribution of the load on different types of muscle fibers. Some muscle fibers (and even individual bundles) experience an excessive increase in load, while others are not used for a long time. In addition, changing types of load causes hypertrophy of muscle fibers (increase in size) and their hyperplasia (increase in number).
• Thirdly, following such a schedule increases health risks. In particular, heavy training puts a tremendous strain on the central nervous system - if you do not give the body a break from such training, it becomes depleted.

As a result, a bodybuilder can regularly train efficiently and hard, achieve good results, but from month to month, from year to year there will be no progress, either in strength indicators or in weight gain. And at the same time, sluggish overtraining occurs. affecting health, lifestyle and training regimen.

Such stagnation not only slows down development, but also often motivates people to quit training: according to statistics from European fitness clubs, up to 60% of visitors, having not achieved the expected results, quit bodybuilding.

Cycling is one of the methods of periodizing a training program within one cycle. Cycling involves changing only the intensity and volume of the training program. It is not related to the number of exercises and sets. The number of exercises, sets, and classes per week is determined by periodization (although very often in the literature cycling and periodization are mixed and interpreted differently).

Thus, the main idea of ​​cycling in bodybuilding is to gradually increase the total load over certain periods of time and soften the load after reaching a certain maximum, at which subsequent maintenance of the rate of change in the load will not lead to a proper response from the body and, in particular, the process of muscle synthesis fabrics.

Planning a training cycle according to V. Protasenko for athletes of entry-level training

Story

Load Cycling is a way of periodizing the quality of the training process, ensuring constant progress. Load cycling involves micro and macro periodization, when an athlete changes training volume or relative intensity from workout to workout within one week, or when the goal of a training program changes over a longer period. Accordingly, periodization within one week is micro cycling, and periodization within a longer period is meso and macro cycling. The theory of cycling was developed back in the USSR, where it was used in weightlifting, later the theory was adapted for competitive triathlon, and at the moment the cycling method is being adapted for bodybuilding, which is due to its popularization.

Basic principles of cycling

Cycling the load allows you to avoid the presence of “weak points”, since the athlete periodically places emphasis on the development of different speed and strength indicators. and also, what is especially important, periodization allows you to avoid overtraining. because at an advanced level, linear progress, sooner or later, leads to stagnation. Cycling methods were developed by such methodologists as Georgy Funtikov, Yuri Verkhoshansky, Anatoly Chernyak and others. Methods were developed for weightlifting, and accordingly, they have to be optimized for powerlifting and bodybuilding, which has already been done for the first, but not yet for the second. This is due to the fact that professional powerlifters use cycling, and professional bodybuilders proceed from simpler training schemes, since the specifics of training, when using pharmacology, for hypertrophy of muscle structures, do not require such a strict cycling system. But in natural bodybuilding, periodization is necessary, since “naturals” progress only with progress in speed and strength indicators.

There are different approaches to periodization in bodybuilding, but they are all based on the same principles. There are three different cycles in terms of time frame and nature - microcycle. mesocycle and macrocycle.

Microcycle– a short cycle (several days, most often a week), including several separate workouts.

Several microcycles make up mesocycle. The mesocycle is phase training process, pursuing specific goals - increasing muscle mass, improving strength performance, fat burning and relief (or the so-called “drying”). As a rule, in addition to full-fledged training microcycles aimed at the chosen goal, a less severe softened microcycle is added at the end of the mesocycle. Moreover, the higher the load in the “main” microcycles, the lower it should be in the “recovery” cycle. The average duration of the mesocycle is about a month, but can reach 8-12 weeks.

Macrocycle is a combination of several mesocycles, which together solve the main task of the training. The use of the macrocycle is most relevant for experienced bodybuilders and competitive bodybuilders.

Periodization at the initial stages of strength training can also be based on mesocycles. However, at an advanced level, in this case, one can observe a certain stagnation in the development of muscles and strength indicators, which is overcome by periodization within the annual macrocycle.

Widespread programs often involve the bodybuilder participating in competitions and providing for peak fitness during the competition period. Such a macrocycle includes a preparatory period, consisting of several mesocycles, which are specific phases in preparation, a competitive period, with the goal of achieving maximum (peak) form, and a transition period, restoring strength and preparing for the next annual cycle.

When planning cycles, it should be taken into account that if periodization is used in several exercises, the development of these cycles should occur in parallel to each other. Otherwise, the cycle will lose its advantage over the usual approach - there will be no periods during which the body recovers from increased loads, since during the recovery period in one cycle the load in another cycle will increase.

Linear periodization model with three controlled indicators: training volume (V), intensity (I) and technique (T). Phases: preparatory, recovery (transitional) and competitive with subsequent recovery

Variable periodization: %RM x number of sets x number of reps

Main mesocycles

Weight gain (8-12 weeks): is the main mesocycle in bodybuilding, which, in turn, involves micro periodization, due to which bodybuilders who do not use pharmacology can avoid stagnation, achieve maximum muscle growth and progress in speed and strength indicators. Because for a “natural” person, changing the quality characteristics of muscles is the only way to achieve their hypertrophy. Cycling is the only way to progress when linear progression of loads no longer works.

The simplest way to cycle a given mesocycle is to alternate the level of volume of light, moderate and heavy training, when the athlete trains lightly for 1 week, moderately for the second, and hard for the third, while the intensity (% RM) increases linearly from the beginning to the end of the mesocycle. The mass gain mesocycle implies an intensity range of 40-80% RM (usually 60-80%). For example:

• 1 Week:
  • 1 workout: 70% RM x 15 reps x 3 sets (easy workout)
  • Workout 2: 70% RM x 15 reps x 4 sets (moderate training)
  • Workout 3: 70% RM x 15 reps x 5 sets (heavy training)
• Week 2:
  • 1 workout: 75% RM x 12 reps x 3 sets (easy workout)
  • Workout 2: 75% RM x 12 reps x 4 sets (moderate training)
  • Workout 3: 75% RM x 12 reps x 5 sets (heavy training)
• Week 3:
  • 1 workout: 80% RM x 8 reps x 3 sets (easy workout)
  • Workout 2: 80% RM x 8 reps x 4 sets (moderate training)
  • Workout 3: 80% RM x 8 reps x 5 sets (heavy training)

Many athletes vary intensity in a non-linear manner and may train in the 6-8 rep range and then the next week use a 12 or 20 rep set-up, which allows for different muscle fibers to be recruited and can provide energy.

In the case of split-program classes, the volume of training varies in a similar way. For example, with a 2-day split:

• Week 1: hard bottom workout, moderate top workout
• Week 2: moderate bottom workout, light top workout
• Week 3: light bottom workout, hard top workout, etc.

Strength period (3-6 weeks): this is a mesocycle, which sometimes must replace purely bodybuilding schemes, during which the athlete works on his strength indicators in the range of 3 to 6 repetitions (RM more than 80%). In essence, this is the use of powerlifters’ layouts, which make it possible to give a qualitatively different load to the muscles, ligaments, joints, central nervous system and other body systems, due to which the athlete can increase working weights and, as a result, gain additional kilograms. It is recommended to include a strength cycle in the annual plan 1-2 times a year, depending on the athlete’s fitness and the reaction of his body to this type of training. Very often, a strength cycle is carried out before gaining weight.

Drying (8-12 weeks): This is a period of decreasing subcutaneous fat levels. “Drying” is also called eyeliner for competitions in professional bodybuilding, which is aimed at dehydrating the body. However, a period of fat reduction must be included in the training plan, due to both practical and physiological factors. The relevance of reducing the level of subcutaneous fat, in particular, is due to anabolic resistance, which a program for gaining pure muscle mass can avoid. In any case, 1-2 months a year must be devoted to “drying” in order to avoid both a number of side effects of a too long period of mass gain, and to unload the nervous and muscular systems. Training intensity can be in the range of 60-20% RM. Cardio training and interval training are also actively involved.

Power period: This is the main mesocycle of a powerlifter, or strength athlete, during which the athlete trains at an intensity range from 60% to 90-95% of the repeated maximum. Accordingly, during this period the number of barbell lifts is not very high, and microcycling of the load is carried out mainly due to changes in the volume of training (total tonnage). A simple periodization scheme is presented in Faleev's strength program, when an athlete takes an 8-12 week cycle, which he begins with low intensity, gradually bringing himself to a new repetition maximum. More complex load cycling schemes in powerlifting can be found in Georgy Funtikov and Anatoly Chernyak. It is important to understand that meso cycling is carried out by isolating the strength cycle itself, in which the athlete trains in a certain intensity range, and micro cycling is carried out by using different % intensity and volume of load within the training cycle and, to a lesser extent, manipulating the CPS (the number of lifts of the barbell ).

Endurance: This is a training mesocycle that allows athletes to gain muscle mass and acquire the ability to work for a long time in the range of 8-12 repetitions, which, in general, correlates with the basic training schemes of bodybuilders. That is why periodization is rarely used within a cycle, or its simplest version is taken, when the athlete trains “hard” for one week and “light” for the second, independently choosing the relative intensity of heavy and light training. The training is structured in such a way that the athlete can perform a simple or complex layout. A simple layout involves performing 4-6 working sets of 12 repetitions without increasing the working weight. A complex layout involves increasing the weight when the athlete performs 2-4 approaching sets of 10-12 repetitions and a final approach of 8. It would not be a mistake to increase the repetitions to 15-20 in the last approach, but reducing the working weight from approach to approach is prohibited.

Speed: The mesocycle for the development of speed qualities is rarely separated into a separate training program, since there is no need for this; it can be included in a strength cycle, or any other. During this period, the athlete trains using ropes, chains, pauses and other methods outlined in the corresponding article on our website. In fact, within a cycle, such training can be a way of micro-periodizing the load, allowing you to unload the nervous system and work on the technique of performing the main competitive exercises.

Peak Power: It is typically a pre-competition training program that is used to build upon the entire previous training period and enable the athlete to perform at his best in competition. During this period, the athlete uses intensity in the range of 70-90%, training in the range of up to 3 repetitions. Auxiliary exercises are mainly specialized, that is, those that are elements of competitive movements, which allows you to level out weak points. The micro cycle during this period is also quite simple, the athlete simply alternates between light and hard weeks. Since the program cannot last more than 2-3 weeks, accordingly, the athlete trains hard for the first week, lightly for the second, then rests 2-4 days before the competition and goes on the platform.

The optimal length of the training cycle for a powerlifter above the CMS level is 6 months. Planning should be more strategic than tactical. No one is immune from disruptions, so tactical tasks are best solved according to the circumstances. Try to plan your cycle in such a way that you suffer minimally from disruptions.

It is very important to set minimum goals for yourself - this will allow you to avoid disappointments (hurry slowly - the ancients said). Strategic planning should begin with setting goals, but, as a rule, most of the tasks being solved (for example, such as increasing strength endurance and reaching peak strength) contradict each other and cannot be solved simultaneously at one stage, so it is advisable to divide the training cycle into several phases - usually there are three main phases.

Phase one - 6 weeks:

Muscle gain

Leveling out "weak" points

Usually, in this phase, the triathlete “rests” after reaching his peak (after the competition), a little pumping is like rest for a strongman.

To gain muscle mass, it is necessary to create such adaptive processes in muscle tissue that will cause its growth. Intensity - 50-70% of the 1RM (ultimate maximum) with the appropriate number of repetitions (from 10 to 6) are most preferable; speed is also important; the effect on a certain type of fiber depends on the speed (there is speed - white ones are “loaded”, no speed - " "red" ones are loaded).

At this stage, the athlete must sharply increase the calorie intake and the percentage of protein in his diet.

Improving movement technique
Any technique has the right to life, but there are several postulates that must be used religiously.

Squats

• The back should be straight
• The back should deviate minimally from the vertical
• The knees should not move forward too much
• The pelvis should not “go” back too much
• Increased dynamics leads to increased returns from overalls and bandages

Bench press

• Maximum deflection in the lower back ensures minimal bench press amplitude
• Bringing the shoulder blades together allows you to reduce the amplitude and increase the rigidity of taking the barbell to the chest

Traction

• The back should be straight
• In the initial phase of the movement, only the legs should work

Squats

Selection of basic exercises for “working out” “weak points” The exercises are listed in order of decreasing effectiveness.

Problems with removing the rod from the racks and moving away:

Calf Raises
Bent-overs with a barbell
Bent-overs with a barbell while sitting

Problems with lowering and cornering:

Leg Curls
Deadlift

Bent-overs with a barbell
Hyperextension
Bent-overs with a barbell while sitting

Problems with back stiffness, you cannot hold your back:

Hyperextension
Deadlift
Bent-overs with a barbell
Bent-overs with a barbell while sitting
Pulling the block to the chest with various grips (reverse-straight, narrow-wide)
Bent-over barbell row with medium or wide grip

You are pressed at the very bottom:

Leg press
Squats in "yielding" mode
Front Squats
Squats with a barbell on hands
Leg extensions
Squats in a power rack from a dead point

You are stopped at a certain point:

Bench squats
Squats in a power rack from a dead point

Bench press

Selection of basic exercises to work on weak points. The exercises are listed in descending order of effectiveness.

Problems with chest release and poor barbell acceleration:

Seated barbell press from the chest with a medium or wide grip
Dips
Dumbbell fly press on a horizontal bench at a fast pace
Swing dumbbells while standing forward (alternately)

The rod gets stuck in the middle:

Dumbbell fly press on a horizontal bench, working with small amplitudes with large weights at a fast pace
Pressing the barbell from a dead point
Close grip bench press
Medium grip press
Dips

Problems with barbell pressing:

Close grip bench press
Pressing the barbell from a dead point with a weight >100%
Dips French bench press lying on the floor (barbell and you lying on the floor)
Arm extensions on a vertical block

Poor stabilization of the barbell when lowering to the chest:

Bent-over barbell row
Standing biceps curl with reverse grip
Barbell curl
One-arm dumbbell curl

Traction

Selection of basic exercises to work on weak points, exercises are listed in order of decreasing effectiveness.

Hyperextension
Deadlift
Barbell pull out of the pit
Bent-overs with a barbell
Bent-overs with a barbell while sitting
Leg press
Squats with weight between benches
Squats on a low bench
Exercise bike (maximum intensity)

Stopper at a level below the knee 5-10 cm:

Hyperextension
Deadlift
Bent-overs with a barbell
Bent-overs with a barbell while sitting

Reaching problems:

Deadlift in a power rack
Shrugs (with barbell or dumbbells)
Bent-over barbell row with medium or wide grip
Pulling the block to the chest with various grips (reverse - straight, narrow - wide)

The barbell falls out of your hands:

Holding the barbell for a while
Static weight hold

To solve this problem, it is best to combine both classic exercises to improve flexibility and specialized powerlifting exercises.

Phase two - 8 weeks:

Increased strength
Leveling out "weak" points
Improving speed and strength qualities
Increased strength endurance Improved movement technique
Improved joint mobility and flexibility

This phase is usually transitional; it is necessary to “bring yourself up” as much as possible for the decisive stage of preparation; in addition to the tasks solved in the first phase, an increase in strength, an improvement in speed-strength qualities and an increase in strength endurance are added.

Increased strength

To increase strength, the intensity should be 70-90% of the maximum maximum, the number of repetitions with this weight ranges from 4-8.

Improving speed and strength qualities

• high intensity aerobic training
• all kinds of sharp jumps with and without weight, etc. (it all depends on your imagination)

Increased strength endurance

This problem is solved by increasing the number of approaches and frequency of training (the frequency of bench presses for some strength athletes reaches 3-4 per week, the frequency of squat training up to 2-3, the frequency of deadlift training up to 2).

Phase three - 10 weeks:

Reaching peak power
Increased strength
Leveling out "weak" points
Improving speed and strength qualities
Improved joint mobility and flexibility

This is the last, final stage of preparation, at this stage it is extremely important to increase neuromuscular efficiency and reach the peak of strength, in addition, it is very important to maintain high psychological motivation before the competition.

Improved neuromuscular efficiency (increased mobilization of motor units)

• Increasing intensity over 90% of maximum effort
• Explosive sudden movement training - for example, sharp vertical explosive jumps
• Electro-muscular stimulation
• Changes in the sensitivity threshold of some motor units (this area has been little studied)
• Isokinetic training (isokinetic trainers compensate for the increase in kinetic energy of the projectile, which does not allow the athlete to reduce effort as leverage and speed increase)

Reaching peak power

Increasing the intensity to 90-100% of the maximum maximum (the old one, not the calculated one, if you try to raise the record in the gym on the eve of the competition, then consider that you have already given up) - the number of repetitions is from 1 to 3.

• to create the prerequisites for the adaptation process, it is necessary to take into account the selectivity with which the muscle reacts to stress (choose a goal and solve it with an appropriate stress effect - see below for more on this)
• the higher the intensity (% of the working weight from the maximum maximum) and KPS (number of lifts of the barbell), the more time is required for full recovery
• small muscle groups recover much faster than large ones (use this knowledge to competently build a training cycle)
• the speed of recovery depends on one’s own body weight - the recovery ability of a heavyweight differs from that of a lightweight to a lesser extent. More muscle mass requires more recovery

Adaptation processes (types of stress)

1. Strength Endurance:
   - aerobic exercise at very high intensity for quite a long time
   (for example, the maximum effort of a bicycle trainer)
   - long-term training (up to 5 hours)
   - training with a large number of approaches (up to 10)
2. Speed-explosive qualities:
   - sharp, explosive movements (sharp jumping with and without weight)
   - aerobic training with high intensity and maximum speed over a short period of time - sprint distances.
3. Muscle mass:
   - training with an intensity of 50-70% of the 1RM (ultimate maximum) for 6-10 repetitions, rest time between approaches in the main base 2-3 minutes
4. Strength (due to increased muscle fibrils and changes in enzyme concentration):
   - training with an intensity of 70-90% of the maximal max for 3-6 repetitions, in addition, speed is very important - this allows the white fibers to respond to the load with a rest time between approaches of the main basic 5-10 minutes.
5. Power (improved neuromuscular efficiency, reaching peak strength):
   - training with an intensity of 9-100% for 1-3 repetitions, rest time in the main base 7-15 minutes (until complete resynthesis of ATP)
   - training with partial (partial amplitude) repetitions with intensity 90-130% for 1-3 repetitions
   - isokenetic training - isokenetic simulators, use of chains.

Recommended rest time after training depending on intensity

The recommended rest times are given in intervals for the reason that each individual has a different combination of red-white fibers. Athletes with mostly red fibers recover faster than athletes with mostly white fibers.

At the moment, the two most common types of microcycling are the “Russian cycle” and the “classic cycle”

Bench press light
- squat is heavy

Traction
- bench press average

Bench press heavy
- light squat

• bench press light - intensity 50-70% recommended number of repetitions 7-10,
  number of approaches 3-4
• bench press medium - intensity 70-80% recommended number of repetitions 4-7,
  number of approaches 3-5
• bench press heavy - intensity 80-95% recommended number of repetitions 2-4,
  number of approaches 2-8
• heavy squat - intensity 75-95% recommended number of repetitions 2-5,
  number of approaches 2-8
• light squat - intensity 50-75% recommended number of repetitions 6-10,
  number of approaches 3-5

Pros of this microcycle:

• great opportunities for macrocycling (organization of percentiles in squats,
  bench press and deadlift)

Minuses:

• unfavorable recovery mode
• no protection against "failures"
• the psyche quickly “sags”

In principle, you do not have to tie this microcycle to the days of the week, the main thing is to follow the sequence “press-squat-press-deadlift”, and the rest time can be anything up to full recovery.

Pros of this microcycle:

• this microcycle allows you to fully recover (which is especially good for heavyweights)
• allows you to use a wider range of additional exercises
• minimal impact of “disruptions” on the training process as a whole

Minuses:

• squats and deadlifts, regardless of intensity, are performed no more than once a week

When constructing a macrocycle, one should be guided by the following postulates:

• only periodic increase in load leads to progress
• Constant progression of load leads to overtraining
• after reaching the peak of strength there is always a decline

Bench press

Organization of the macrocycle in the second phase (gaining strength, increasing endurance, improving speed and strength qualities, 8 weeks). To gain strength, sinusoidal macrocycling should range from 70% to 90% intensity with 3 to 6 repetitions.
However, taking into account the task of increasing strength endurance, the number of approaches should be quite large - up to 8!

An example of a macrocycle for the development of strength and strength endurance.

Bench press

Organization of the macrocycle in the third phase (reaching peak strength, gaining strength, 10 weeks).
To gain strength, sinusoidal macrocycling should range from an intensity of 75-80% to 90-95% and higher with the number of repetitions from 1 to 5. However, taking into account the task of increasing strength endurance, the number of approaches should be quite large - up to 8!

An example of a macrocycle for the development of strength and the release of peak strength.

The training system in powerlifting involves training three different movements. The similarities and differences between these exercises determine the appropriate structure of the microcycle, within which it is necessary to provide an adequate load in accordance with existing priorities. The structure of the microcycle is due to the similarity of the load in squats and deadlifts, which leaves a certain imprint on recovery, as well as the need to equally train all triathlon movements.

Unlike, where it is advisable to do the bench press every training day, training in triathlon involves an appropriate division of movements by day with an emphasis on one of the movements. Emphases involve assigning priority to one of the movements within the training, or a longer period of time. The need to highlight accents is associated, first of all, with the need to fully recover from the received load.

Now let's look at the most effective schemes for organizing a weekly microcycle. These diagrams include only a description of the trained triathlon movements. Wherein auxiliary exercises are selected individually for athletes, in accordance with current goals.

When athletes just begin training, the task of setting the technique of basic exercises arises. At the same time, the athlete’s body is not yet adapted to the loads and therefore it makes sense to start training with a minimum. The microcycle indicated above (Fig. 1) assumes a minimum training volume implemented within two training days.

Another option for prioritizing can also be used (Fig. 2), when all movements are appropriately broken down by training days. This allows the athlete to concentrate on one movement, as well as its supporting movements, within a given training day.

If an athlete has been visiting the gym for some time and is sufficiently trained, then one of the most effective schemes for organizing a weekly microcycle can be applied to him. This scheme (Fig. 3) uses a division into bench/squat and deadlift days. Wherein On press/squat days, priority is given to one of these exercises, and the other is trained lightly.

This scheme (Fig. 3) is suitable for a very wide range of athletes and allows you to quickly achieve outstanding results. Unlike previous schemes, this one also includes light training, the main goal of which is improving technical skills and developing sustainable motor skills. In addition, light training makes it possible to speed up the athlete’s recovery from the stress received.

If athletes have bench press lag, then you can use another scheme (Fig. 4), focused on more. When using any high-volume programs, it is necessary to ensure that the athlete’s own weight does not decrease too quickly, which clearly indicates overload. If such a situation arises, it is advisable immediately reduce your training volume.

Offers its own distribution of priorities in the microcycle. So, within the framework of this scheme (Fig. 5), the bench press is trained 2 times, and the remaining triathlon movements are trained once. In this case, only one movement is trained on one training day. It is difficult to implement high volume in squats within the framework of this scheme, however, it can be successfully used when the athlete has problems with recovery, and also if necessary, do a fasting week. You can also use it constantly when the athlete has a goal in the future to increase his own weight.

Experienced athletes can practice training 5 times a week or even more. In this case, the load distribution must be selected individually. One of the optimal distribution options (Fig. 6), like the previous one considered, involves training a separate movement every day. In this way, the load on the athlete within a single training day is greatly reduced, the volume of individual workouts is reduced, while the overall weekly training volume is increased. That is why this scheme is recommended for experienced athletes with. Increasing your training volume may make it possible to train more effectively, but the likelihood of overtraining and a corresponding decrease in performance increases. That is why, when using high-volume schemes, it is necessary to carefully monitor the athlete’s condition, especially the dynamics of weight gain/loss.

As a rule, for individual training periods, one specific priority distribution scheme is selected within weekly microcycles. However, primarily for the purpose of compliance, it is necessary to change this scheme over time. Changing the priority distribution scheme can also be done when an athlete moves to a new level of sportsmanship or, if necessary, perform a fasting week. As competition approaches, it is also possible to change the priority division scheme, taking into account the need to reduce training volume.