The influence of volume and intensity of loads on sports results in powerlifting (V. Tsukanov). Averaged intensity accounting too early inclusion of trapezius muscles

Programs, methods, achievements, short biography of B. I. Sheiko.

Biography and achievements

Born on June 5, 1949 in Moscow.
Graduated from the Kiev State Institute of Physical Culture - 1973.
From 1979 to 1997 worked at the Karaganda School of Higher Sports Excellence.
From 1982 to 1986 senior coach of the junior national team of Kazakhstan.
From 1984 to 1986 worked in the junior national team of the USSR.
In 1983, he was awarded the title “Honored Weightlifting Trainer of the Kazakh SSR.”
In 1990 he moved to work as a powerlifting coach.
From 1991 to 1997, head coach of the Republic of Kazakhstan in powerlifting.
During this period I prepared:
Champions of Kazakhstan 47
USSR Cup Winners 3
Asian champions 14
Winners of Asian Championships 8
World Champions 6
3 World Championships winners

Masters of Sports of International Class 8

In 1992, he was awarded the title of International Judge of the 2nd category.
In 1995, he was awarded the title of International Judge of the 1st category.
In 1995, he was awarded the title “Honored Coach of the Republic of Kazakhstan in Powerlifting.”
In 1995, he was awarded the title “Honorary Citizen of Temirtau.”
In 1997 he moved to the Republic of Bashkortostan.
Since 1997, head coach of the Republic of Bashkortastan in powerlifting.
During this period I prepared:
Champions of Russian Championships and Cups 15
Russian medalists 9
European Champions 4
European medalists 7
World Champions 5
5 World Championships medalists
Honored Masters of Sports 2
Masters of Sports of International Class 7

Since 1999, senior coach of the Russian men's national powerlifting team.
In 1999, he was awarded the title “Honored Trainer of Russia in Powerlifting.”

Programs and articles by B.I. Sheiko:

One of the most popular and effective bench press programs was compiled by B.I. Sheiko.

Training plan – 1 for bench press in the preparatory period

1 Week

Monday

1. Bench press 50% 5x1p, 60% 4x1p, 70% 3x2, 75% 3x5
2. Squats 40% 6x1, 50% 6x1r, 60% 6x4
3. Bench press 50% 5x1, 60% 5x1, 70% 4x4
4. Pectoral muscles 8x5
5. Latissimus 8x5

Wednesday

1. Bench press 50% 5x1, 60% 5x1, 70% 4x2, 75% 3x2, 80% 2x2, 75% 3x2, 70% 4x1, 60% 5x1, 50% 6x1
2. Hip extension 10x5
3. Bench presses 3x6
4. 6x5 (with weight)
5. Triceps on an 8x5 block
6. Bending over a goat (hyperextension) 8x4

Friday

1. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
2. Squats 50% 4x1, 60% 4x1, 70% 3x4
3. Close grip bench press 50% 4x1, 60% 4x2, 65% 3x5
4. Pectoral muscles 8x5
5. Latissimus 8x5
6. Press 10x5

It is an indicator of the strength of neural input occurring during exercise and is defined as the degree to which the body's central nervous system is recruited when performing an action. The strength of the exciting effect depends on the load, speed of movement and changes in the duration of the rest break between repetitions. Training load, which is expressed as intensity as a percentage of rep max, is determined by the amount of weight lifted. The intensity zones and load used during strength training are shown in Table 1.

Supermaximal load should only be used by athletes with many years of training experience. This load should be used for a limited period of time and only on certain muscle groups that are subject to high eccentric load during a specific activity (for example, the hamstrings during sprinting or the quadriceps during landing or changing direction). For other athletes, it is better to limit themselves to loads not exceeding 100 percent of the repetition maximum.

Table 1: Intensity Rating and Load Used During Strength Training

Rice. 1. Distribution of weight lifted by members of the USSR weightlifting team in preparation for the 1988 Winter Olympics (observations were carried out throughout the year)

Performing repeated max tests every three to four weeks at the end of the macrocycle is usually sufficient to reveal the results of using the 90 to 100 percent intensity range. For many years, Western literature on strength training has supported the use of working to concentric failure (without reserve) as a prerequisite for increasing strength levels. In fact, as follows from the information presented in the article: Neuromuscular Response to Strength Training, all neuromuscular adaptations that contribute to an athlete's performance (with the exception of the maximal hypertrophic effect) do not require work to concentric failure. This point of view is also supported by the approach to the load and repetition distribution used during strength training by elite weightlifters; for the most part, their training intensity is 70-90 percent, the number of repetitions is low, and work to concentric failure is never carried out (see Figures 1 and 2 and tables 1 and 2).

Rice. 2. Percentage of sets with different numbers of lifts when training elite athletes

In particular, Table 2 provides an example of load distribution between training zones used by former Russian weightlifting coach Boris Sheiko, one of the most successful coaches in the history of weightlifting. Table 3 shows the set and rep distribution model used by the USSR youth (1975 to 1980) and USSR national weightlifting teams (1980 to 1985) led by Alexander Prilepin (1979). Prilepin's team won 85 medals at international competitions, including the Olympic Games, and also set 27 world records.

Additionally, once an athlete becomes objectively strong (and therefore neuromuscularly efficient), he or she can tolerate less frequent exposure to high loads (see Figure 3).

Table 2. Fluctuations in intensity and volume of work when performing squats and deadlifts according to the Sheiko method

SQUATS USING THE SHEIKO METHOD

DEAD LIFT USING THE SHEIKO METHOD

Table 3. Model of distribution of the number of approaches and repetitions used by the youth (from 1975 to 1980) and the USSR national weightlifting team (from 1980 to 1985)

Rice. 3. RM percentage and Borg scale according to athlete level

The load must be related to the type of force being developed and, more importantly, to the specific combination resulting from mixing strength and speed or strength and endurance. General recommendations for the use of load when developing each of these combinations are given in Table 4. At various stages of training, the load changes under the influence of periodization in accordance with the goals defined for each stage of training. As shown in the table, the load ranges from 30 to more than 100 percent of the rep max, and the corresponding intensity levels are shown in the second row of the table. Below are specific combinations and the load suggested for each combination.

Table 4. Relationship between load and various types and combinations of force

Periodization includes appropriate planning for the development of all the athlete’s abilities that ensure results in a particular sport. For example, when training a middle-distance runner, the distance covered per workout, the number of training sessions per week, and of course the amount of work (such as the number of sets and repetitions) performed in each training session are taken into account. The more sets and repetitions an athlete performs during a training session, the greater the amount of work performed. Volume and intensity are related, and they reflect the quantity and quality of an athlete's work. It is impossible to determine which of these parameters is most important: to obtain the desired effect, both parameters must be strategically managed during the training process.

Similar to many body systems, there is a dose effect between the overall amount of work done and the level of adaptation. For coaches and novice athletes, low volume, such as performing one or two sets, is best, but this will ultimately stunt the athlete's development and a greater level of stimulation will be required to ensure further adaptation. It is therefore not surprising that, depending on the desired physiological effect, athletes perform several sets of squats (for example, six to eight) or do 50 or more repetitions at a time. It should be taken into account that the term intensity in relation to sports, it means only the percentage of load used during training. In other words, the only real way to increase intensity is to increase the load.

Let's assume that an athlete performs two reps during the first set of work with a weight at 90 percent of the rep max, and after a four-minute rest, performs three reps to failure at a similar load. There is no increase in intensity between the first and second approaches. The volume was increased, along with the tension placed on the muscles, but the load remained at 90 percent, i.e. the intensity did not change.

Trainers should be very careful not to associate intensity with the feeling in the muscles that occurs at the end of the set. The following general rule works: the more approaches an athlete performs, the fewer repetitions he does, and vice versa. For example, during the maximal strength phase, an athlete might perform six sets of three repetitions increasing the load from 70 to 80 percent of the rep max; however, during the hypertrophy phase, the same athlete can perform only three sets of 10 repetitions at 65 percent of the rep max.

An athlete's training program must be individualized, and coaches must constantly monitor for signs of fatigue. One of the biggest problems in athletic training is sacrificing quality in favor of quantity. Planning must take into account the basic principles of program design, i.e. The program should be flexible, and coaches should take into account the athlete's progress and failures from training to training, and use the information obtained to adjust the program. Coaches must be able to recognize the point at which an athlete can no longer perform the suggested number of repetitions under a given load or maintain technique while explosively performing the desired number of repetitions. This consideration is critical, especially when working in the maximal strength phase where the primary goal is neural adaptation.

Table 5 shows a sample training log for an athlete performing squats at maximum strength without reserve (a technique for simultaneously increasing strength and hypertrophic adaptation, which is also known as the absolute strength technique). The athlete decided to perform the program developed by the coach and recorded the number of repetitions performed per set. Despite a long rest break after the fourth set, the athlete was unable to complete the desired number of repetitions. In order to meet the repetition requirement, the load had to be reduced during the fifth and sixth sets. As a result of this reduction, the athlete has essentially completed many useless sets, which will be a detrimental factor that will impact recovery, physiological effect, and possibly the specific training phase. Instead, the athlete should have completed the exercise after failing to complete the desired number of repetitions during the fourth set.

Table 5. Comparison of the proposed plan and the actual squat program

*Different from the proposed program **Exercise should be canceled after the fourth set

Date of: 22.05.2006
Vladimir Tsukanov, Master of Sports of the USSR in weightlifting and powerlifting, international category judge, chairman of the FPR veterans commission.

Introduction

The current stage of development of powerlifting is characterized by a very high level of sporting achievements. World records in powerlifting are updated annually. In order for an athlete to reach and exceed this level over many years of training, it is necessary to use the most advanced training system known today. Unfortunately, there is currently insufficient methodological literature on planning training in powerlifting. An analysis of the available scientific and methodological literature has shown that the issue of the influence of the volume and intensity of training loads on sports results in powerlifting has not been fully considered; the intensity coefficient in powerlifting is not mentioned anywhere.
Intensity characterizes the intensity of the body's functioning under training conditions. Increasing intensity is achieved in many ways: increasing the weight of the weight, increasing the speed of movements, reducing pauses between repeated approaches, replacing some exercises with others that are more effective, etc. Volume and intensity solve different problems in training. Intensity determines mainly an increase in functionality; volume activates and stabilizes morphological changes in the body at a new, higher level. Volume and intensity are interrelated in a certain way. Performing a large volume of exercise is possible only with moderate intensity. A significant increase in intensity is possible only with a decrease in
volume.
In the early 40s, it was proposed to use the sum of kilograms lifted as a criterion for assessing the load in individual exercises (N.I. Luchkin, 1940) - the volume of work performed. The intensity of the training load in an exercise with a barbell is usually assessed by the average training weight of the barbell (Avr). This weight is determined by dividing the sum of kilograms lifted by the number of barbell lifts (RPR). In weightlifting, the intensity of the load of a training session and a weekly cycle is usually expressed by the average weight of the barbell, the intensity of the load of a longer training cycle (monthly and annual) - by the average weight of the barbell and the intensity coefficient.
The first parameter was proposed by L.P. Matveev (1959), the second - A.S. Medvedev (1967). The intensity coefficient is a dimensionless criterion with the help of which it was possible to compare the intensity of training work among weightlifters, regardless of their qualifications and weight category.

Intensity factor and utilization factor
determined by the formula:
Ki = (Vsr / Dtr) x 100%,
where Dtr is the triathlon sum. This coefficient varied between 23-29%. He pointed out that the average weight of the barbell over a monthly or annual training cycle was always 23-29% of the result in triathlon. The optimal intensity coefficient for various athletes currently (in biathlon) corresponds to 38±2%. The higher the Ki, the higher the average training weight, and vice versa.
If two or more athletes have the same amount (biathlon or triathlon), the athlete who has a lower intensity coefficient and, accordingly, an average training weight, uses his potential better. Therefore, along with Ki, the proposed term “utilization coefficient” can be used, determined by the formula:
Kisp = (1 - Vsr / Dtr) x 100%
Those. we can compare the intensity coefficient with the utilization coefficient - the greater the Ki, the lower the utilization coefficient. The relationship between intensity and utilization coefficients is inversely proportional.
Since we proposed to compare Ki with utilization rate, it turns out that the utilization rate in powerlifting is higher than in weightlifting. This can be explained by two reasons. The first is that in powerlifting the athlete’s equipment is more numerous, which significantly increases the result in the triathlon total. The second reason is that athletes do not always use all their equipment during training, but almost always during competitions.
The intensity coefficient has a stable individual expression, i.e. constant value: each weightlifter has only his own Ki. In other words, the intensity coefficient for each weightlifter is an indicator of his individual ability to absorb a certain load. Since to improve results, the most favorable and necessary condition is to increase the average weight of the barbell, then using the identified individual Ki, the average monthly weight of the barbell for the planned result (P) can be determined using the following formula:
Vsr = Ki x P / 100
Relative intensity is equal to the percentage of the average weight of the barbell to the best result in a given exercise. This relative parameter characterizes the true degree of tension in the body when performing an exercise, regardless of the weight, qualifications and strength of the athlete.

Load rotation
It is well known that modern achievements are impossible without the use of heavy loads. But they give an effect only if they alternate with small and medium ones, thereby creating conditions for super-recovery of the body after heavy loads. Medium loads maintain performance at a certain level, and small loads used after large and medium loads promote recovery and significantly increase the performance of the athlete’s body during training.
Let us recall that for a small training load it is typical to work with weights up to 50-60% of the best results, for a medium one - up to 70-80%, for a large one - up to 90% and maximum - over 90%. If the load is characterized by the number of barbell lifts (RPR), then a low load is considered to be up to 50 lifts, a medium load is from 51 to 100 lifts, and a large load is over 100 lifts per workout.
Placing extreme demands on the central nervous system for even a few weeks very quickly leads to overtraining. Nerve cells cannot remain functional for a long time at a level significantly higher than usual, as this leads to their overstrain. AND ABOUT. Pavlov established that whenever the requirements for the performance of nerve cells reach the limit and the threat of their overstrain is created, inhibition occurs in the nerve cells and their performance sharply decreases. By this, the nerve cells seem to protect themselves from overstrain and exhaustion. All this predetermines the variation of the load, both in the weekly and monthly cycles.
To conduct the study, the actual training loads in powerlifting of master of sports V. Tsukanov (born 1959) for 1999-2002 and candidate master of sports V. Aksenov (born 1981) for 2000-2002 (in 2001) were analyzed year fulfilled the standard for Master of Sports of Russia in the weight category up to 125 kg with a result of 770 kg in the triathlon total). V. Tsukanov competed in the weight categories up to 100 kg and up to 110 kg, European champion among veterans in 2002, silver medalist of the European Championship 2000-2001, bronze medalist of the World Championship among veterans 2000-2001. V. Aksenov is the winner of the World Cup among students in 2002, silver medalist of the Russian Championship among youth in 1999.
The load was taken into account only in the main exercises - squats, bench presses and deadlifts with an intensity of 50 percent or more of each exercise. Training loads were calculated after the fact, load planning took place depending on the competition calendar, a number of competitions were of a training nature (championship and championships in Kaluga, etc.) Both athletes planned to fulfill the MSMK standard at the end of 2002 - beginning of 2003, but due to illness ( including injuries) and other reasons, the planned result was not achieved.
To conduct a comparative analysis of training load parameters, data on weightlifting were taken from scientific and methodological literature.

The relationship between the annual volume of training load and sports results in the system of long-term training process in powerlifting and weightlifting

As the sports training system improves, issues of long-term long-term planning become increasingly important. To effectively plan a training load for a long period, it is necessary to study the basic patterns of the relationship between volume and intensity, according to which the training load should be built from a beginner to a high-class athlete. Particularly important is the issue of determining the optimal volume at which it would be possible to further improve the results. The long-term dynamics of sports results with the corresponding training load in powerlifting were studied in this work from 1999 to 2002 inclusive using the example of two masters of sports. In the first years of training, the growth of achievements goes in parallel with an increase in the volume and intensity of the load. It was found that over time, when an athlete reaches the optimal volume of training load for the year, the most favorable condition for further growth in results will be maintaining the annual volume at a relatively optimal level or slightly reducing it, subject to an increase in intensity. The training load of the author of the work turned out to be indicative in this regard (Table 1). The conclusions obtained in the experiment were confirmed by a similar study of the dynamics of load and sports achievements of the master of sports Vyacheslav Aksenov (Table 2)

Table 1
Dynamics of sports results and training loads of V. Tsukanov from 1999 to 2002.

table 2
Dynamics of sports results and training loads of V. Aksenov from 2000 to 2002.

Thus, the volume of V. Aksenov’s load in 2000 was 11,599 lifts, in 2002 it decreased to 8,848 - by 2,751 lifts or by 23.7%, and the intensity and result in triathlon increased by 25 kg or by 17.9% and 95 kg or by 12.6%, respectively. For V. Tsukanov, over 4 years, the volume of the load decreased by 2318 lifts or by 26%, and the intensity and amount of triathlon increased by 15 kg (10%) and 77.5 kg (10%), respectively.
The strongest weightlifters also show a clear relationship between the average weight of the barbell and sports and technical indicators with a relatively “frozen” volume of training load. Thus, for three years, the champion and record holder of the world and the Olympic Games, Yu. Vlasov, increased the intensity by 26 kg (19.3%), and the triathlon amount increased by 47.5 kg (9.7%). The USSR champion and world record holder S. Lopatin experienced a relative stabilization of volume in the 5-9th year of training, but with an increase in intensity and results in triathlon over 5 years by 11 kg (12%) and 37.5 kg (9.8% ) respectively.
The question of interest to science and practice was: did the long-term dynamics of workload and sporting achievements change during the transition to biathlon competitions? It turns out that the identified pattern continues to operate at this stage. Let's monitor the change in the volume of load according to the KPS in these athletes.
V. Sots (multiple world champion and record holder) from 1978 to 1982 (from the 7th to the 11th year of training) performed a volume load for each year on average of 17637 ± 506 KPS, i.e. the relative fluctuation of the CPS was about 9%. The intensity during this time increased by 17%. The result in biathlon increased by 52.5 kg, i.e. for every 10 kg in the double-event total, the average training weight of V. Sots increased by 3.3 kg, which is close to the calculated data, according to which for every 10 kg in the double-event total it is enough to increase the average training weight, regardless of the weight category (other things being equal), by 3.45 kg at an intensity factor of 34 to 35%.
V. Ryzhenkov’s highest volume was recorded in 1971 (8 years of sports experience). In the next three years, the load volume was lower, but the intensity increased by 20%, which allowed the athlete to perform at the level of world achievements throughout the years.

Parameters of training load volumes in monthly cycles

Intensity factor in powerlifting
There are extremely few works devoted to the distribution of the monthly training load in the annual cycle. This is explained by the complexity of the problem posed, since it is necessary to take into account many factors in total: sports readiness, age, professional employment, absence from classes for various reasons, etc.
One of the conditions for planning training load in powerlifting and weightlifting is its variation. Months with higher training volumes should be combined with months with lower training volumes. A gradual increase in load volume can occur in beginners and junior athletes, as well as in qualified athletes after a long active rest, when a new annual training cycle begins.
You need to especially carefully monitor the volume of the load in the monthly cycle before the competition, because a high result can be achieved only after reducing the volume of the training load and increasing (or maintaining) its intensity. That is why the training load is reduced during this period.
Having analyzed the parameters of the training load volumes in monthly cycles (Tables 3, 4), it is proposed to consider the CPS in monthly cycles up to 600 lifts as a low load, 600-800 lifts as a medium load, 800-1200 as a large load, over 1200 as a maximum load. Let's denote a small load with the letter M, a medium load with the letter C, a large load with the letter B, and a maximum load with the letter max. Monthly training loads in letter designation are presented in tables 5 and 6.
Almost all of the best triathlon amounts were achieved when the volume was reduced to a low load. Only once each did the athletes show the best results at medium load, but in both cases this is explained by the fact that during this period (from April to July 1999 for Tsukanov and from August to November 2002 for Aksenov) competitions were held monthly. It should also be noted that maximum loads were applied only at the initial stage when the results were below the standard of a master of sports.

Table 3
Intensity coefficient and parameters of training load volumes in monthly cycles V. Tsukanova

In 2002, V. Tsukanov twice showed the best triathlon amount of 852.5 kg - in May and December, which is higher than the previous MSMK standard, but lower than the existing one (870 kg). After the high results shown in May, there was a four-month reduction in loads to the minimum, which is explained by a large moral and physical decline. Then the loads increased to average for two months, and in December the best result was again shown (for the first time higher than planned).
The distribution of the training load volume by week in powerlifting, as in weightlifting, is spasmodic. The annual intensity coefficient of V. Tsukanov ranges from 19.1% to 20.2%, the monthly Ki - from 19% to 21%, i.e. we can say that Ki = 20±1%.
For V. Aksenov, the annual intensity coefficient ranges from 18.5% to 19.4%, the monthly Ki is from 18.5% to 20.4%, which means we can take V. Aksenov’s Ki equal to 19.5 ± 1%.
Considering the above, we can assume that the intensity coefficient in powerlifting is 20±2%, i.e. lower than in weightlifting, where the intensity coefficient in triathlon was 28±2%, and in biathlon – 38±2%.

Table 4
Intensity coefficient and parameters of training load volumes in monthly cycles V. Aksenov

Table 5
Monthly training loads of V. Tsukanova

Table 6
Monthly training loads of V. Aksenov

The strength and mass training program is a modification of the popular program from B.I. Sheiko is considered one of the best, if not the best! Training according to the program is complex and requires complete recovery and the highest quality diet; in addition, such systems are difficult to understand, which greatly limits the number of users.

I'm sure many have seen how fast powerlifters develop under the supervision of good trainers, while bodybuilders try to get to steroids. The whole secret is in the given technique.

Despite the fact that the goal of the program is strength, muscle mass grows quite well for absolutely everyone, the main increase occurs due to an increase in the shoulder girdle and legs.

The physiological meaning of the program is to perform a large number of “lifts” with significant weight, while avoiding overtraining (limited failures).

Peculiarities:

Now about the training itself.

The table below shows the exercises, sets, weight (% of RM) and number of repetitions. You should perform the required number of approaches with the required weight; “extra” repetitions, even with excess strength, are not performed!

The weight of the weights is calculated as a percentage of the one-time maximum (RM). RM is a weight that you can lift/shake just once.

PM can be determined in 2 ways:

1. Making a penetration. But this is not always an acceptable method, as it puts a lot of stress on the body.

2. Calculation method. RM is determined based on previous training experience using a weight calculator.

Once the one-time maximum has been determined, to simplify training, you need to create a table of % weights (example below) and select the weight for training based on these data.

Example of a weight table, kg

The one-time maximum remains constant throughout the entire cycle; overestimation of the RM is unacceptable. A new cycle begins with recalculation of the PM; after every 3 cycles, penetration can be performed.

Rest time between hikes and exercises is 2-4 minutes.

Powerlifting training program for strength and mass according to Sheiko

* - notation approaches[en, mez] are performed only by endorophs and mesomorphs; ectomorphs do not perform them.

You can train according to the given program for quite a long time, up to 4 months. After each cycle, a week's rest from training is recommended.

Percentage plans allow you to plan load and recovery extremely accurately, and make it possible to achieve the highest results. Percentage plans are the foundation of powerlifting and should be started once you have mastered proper form and can maintain it even with heavy weights, and are able to approximately (+/- 3% accurately) determine your max max. maximum, the maximum weight you can lift 1 time).

The concept of KPS, volume, training intensity and how to calculate them
KPS – number of barbell lifts. It is convenient to use the CPS to compare the volume of training work. Calculating it is very simple - just multiply the number of approaches by the number of repetitions in them.
Volume is the total number of kilograms lifted in a set, exercise, workout or any other period of time. The concept of volume (VR) is also used - this is the amount not of kilograms, but of percentages. For example, if you did 100kg*5p*3p, then you completed a volume of 1500 kg, and if these 100kg are 80% for you, that is, 80%*5p*3p, then the OO will be 1200.
Intensity is the average weight of the barbell as a percentage of the maximum. This indicator allows you to assess the severity of a particular workout, microcycle, or training cycle as a whole. Experience shows that an intensity of 71 +/-2% is optimal for progress.
Let's look at an example: you did squats with weights 50%*5p 60%*4p 70%*2p*3p 80%*5p*3p
Let's calculate the KPS: 5+4+2*3+5*3 = 30
Relative volume: 50*5+60*4+70*6+80*15 = 250+240+420+1200=2110
It’s easy to find the intensity - divide the OO by the KPS, we get 2110/30 = 70.33%

4.2 Prilepin table and training effects from working with various weights
A.S. Prilepin, in the 60-70s, analyzed the training of leading weightlifters and made the assumption: to achieve the required intensity and volume of training, you need to adhere to an approach-repetition scheme-table in order to remain within the limits of the greatest development of strength and speed.
If 6 or more reps are performed at 70% of the RM, bar speed decreases and power drops, and the same is true for weights of 80 and 90%. If you go beyond the required number of repetitions, speed and power drop.
Prilepin table. Number of repetitions for different intensities.

https://do4a.net/data/MetaMirrorCache/8c1304352877a385409e25b47e4aa372.jpg​

Independently, Dr. Tamas Ajan and Professor Lazar Baroga came to the same conclusions. They distributed intensity zones as follows:
- 30% - 50% - low intensity zone, for high-speed sports
- 50% - 85% - medium intensity, for strength sports, weightlifting and powerlifting
- 90% or more – high, maximum and supermaximal intensity, for the development of absolute strength
Thus, weights of 55-65% are used to develop speed rather than strength, and are used for light training, with a very high speed of lifting the barbell. They train the nervous system to activate the largest number of motor units in the shortest time and improve technique. Recovery time is 2-3 days.
When working with weights of 70-75%, a high percentage of fast fibers are already turned on at any speed of movement, but it is better to try to lift any weights at maximum speed, this way you will turn on the largest number of muscle fibers and develop maximum power. You can still work at high speeds with these weights, and the workouts done with these weights are called moderate workouts. Recovery time is 4-7 days.
Weights of 80-85% of the maximum are guaranteed to use all available MVs, and heavily load the nervous system, leave behind a large number of microtraumas, give the greatest increase in strength, but require a rather long recovery period - 7-10 days.
Weights of more than 90% of the maximal max cause a very large number of microtraumas and an extremely strong load on the nervous system, and it is impossible to perform a sufficiently large amount of work with them, and the duration of the approach by 1-2 times will be significantly less than the working 10-12 seconds. The recovery time after such a load is 10-16 days. Training at 90% and heavier weights is done rarely, if at all.
Recommendations for creating percentage plans for powerlifting and bench press.
When creating a training plan, you will have to consider the following factors
- the goals for which this plan is being drawn up
- number of training days per week
- recovery time for certain muscle groups after a certain load
- availability of all necessary exercises
- Prilepin approach-repetition scheme (optimal volume and intensity)
- individual characteristics of the athlete
- availability of pharmaceutical support
- date of the competition, if planned
The meaning of any strength plan is a smooth increase in intensity at approximately the same (optimal) KPS.
Recovery of ligaments after a heavy (80-85%) workout takes 7-10 days, and since this function takes the longest to recover (we will not take into account the central nervous system, it should not be overloaded at all), it is better if it limits the duration microcycle.
Practice shows that the best increase in results and improvement in health comes from a combination of 50% light (55-65%) training, 25% medium (70-75%), and 25% heavy (80-85% or 90+%).
It is also very important that you conduct the entire workout in the same load mode, that is, in the same weight range.
If you haven’t written percentage plans before, in the simplest case you can do this: write one microcycle with minimal weights for a given intensity zone, and repeat it, simply gradually increasing the intensity to maximum over 8-12 weeks. If you feel deficiencies in the microcycle, adjust it. If recovery is insufficient, either reduce training (in volume or intensity) or increase rest (for example, go from training 3 times a week to training 3 times every 8 days).
P.S. Plans built according to these recommendations,will be introducedVthe following articles