Monthly training plan for powerlifting (Sheiko B.I.). Deadlift technique. Sheiko Boris Ivanovich deadlift

Book B.I. Sheiko Powerlifting No. 2

CLASSIFICATION AND TERMINOLOGY OF EXERCISES USED IN POWERLIFTING

Historical reference.

Classification physical exercise has been of interest to specialists for a long time. So G. Natalov (1964, 1968), studying this problem in epistemological terms (from the position of the theory of knowledge), proposed ranking exercises according to three criteria: according to the method sports exercise, by purpose and by the nature of the movement.

As a result of studying the problem of classification of physical exercises in the field physical education and sports, some common features have emerged that form the basis for the classification of physical exercises:

1. For the purpose of development physical qualities: strength, speed, endurance, agility, etc. - (N. Ozolin, 1949; V. Dyachkov, 1950, 1955, 1967; V. Kuznetsov, 1975, etc.).

2. Taking into account the form of physical movement according to the system of proximity to the competitive exercise (V. Farfel, 1969; V. Kuznetsov, 1975).

3. Impact on motor units; shoulder girdle and arms, legs, torso, total impact (L, Ivanova, Yu. Parshigin, 1973).

4. Classification of exercises by intensity of loads (by energy expenditure - N. Saksonov, 1969; M. Godik, 1978). Classification according to the relative power of work (valid only for physical exercises of a cyclic nature - V. Farfel, 1949). *

An attempt was made (A. Chernyak, M. Gisin, 1977; A. Chernyak, S. Kachaev, 1978) to classify physical exercises in order to analyze training loads on a computer.

Weightlifting specialists have long developed this topic. One of the first to make an attempt to systematize the exercises was N. I. Luchkin in his textbook for institutes physical culture"Weightlifting" published in 1956. Further, there was not a single textbook on weightlifting that did not publish materials on the systematics, classification and terminalology of weightlifting: A. I. Falomeev, 1962, 1981; M. P. Mikhailyuk, 1965; A.K. Samusevich, 1967; A. N. Vorobyov, 1967, 1972, 1981,1988; A. S. Medvedev, 1981, 1985, 1986.

N.P. Laputin in his book “Special Exercises of a Weightlifter” in 1973 systematized and analyzed special and auxiliary exercises used in weightlifting.

Despite the large flow of methodological literature on powerlifting, foreign and domestic authors, I could not find more than one journal article or book chapter devoted to the classification and terminology of exercises used in powerlifting. With the exception of the article by Doctor of Pedagogical Sciences A. S. Medvedev and graduate student Y. Yakubenko: “Classification of exercises used in the training process in powerlifting” in the magazine “Olympus” No. 2, 1997. /12/

In this article, the authors were the first to attempt to classify the exercises used in the training process in powerlifting and proposed a ranking scheme for the main and additional exercises of powerlifting. /12/

* When presenting this section, the material of Doctor of Pedagogical Sciences, Professor A. S. Medvedev was used based on the book “Fundamentals sports equipment, planning and construction of training for elite weightlifters sports categories", M. 1981

Principles of classification of physical exercises.

The word "classification" comes from the Latin words classis - rank and facere - to do.

A system for distributing any homogeneous objects or concepts into classes, departments, etc., according to certain general characteristics or properties. /7/

The word "classification" has two meanings. One of them is the distribution of any concepts (objects, objects, phenomena, actions, etc.) into separate categories. The second means a system of subordination of these concepts, separated into categories (divisions, categories, groups, etc.), and compiled on the basis of taking into account the common features they have and the natural connections between them, i.e. clearly showing their specific hierarchy. The classified categories are arranged (systematized) in such an order that objects, objects, phenomena, actions, methods are first allocated into broader groups (classes) on the basis of common features inherent in all, including those located below, subordinate categories, and then - into smaller, also subordinate groups, taking into account their particular characteristics. When compiling categories, one common feature is taken into account, inherent in classes of objects, but which has an important, often fundamental, meaning in sports. Such a system of subordination of selected categories is usually presented in the form of a diagram (classification) and is used as a visual means of establishing connections between classified concepts. /22/

An example of a scientifically based distribution into separate homogeneous and subordinate categories in connection with the application of the basic principles of systematization is the “Ranking of basic and additional weightlifting exercises” proposed by Doctor of Pedagogical Sciences, Professor A. S. Medvedev. /eleven/

Table 5

Classification of exercises used in powerlifting

TERMINOLOGY IN POWERLIFTING

Terminology is a set (system) of terms used in any field of activity, including sports.

Terminology in powerlifting is specific names or combinations of words adopted to designate a particular concept or exercise. The appearance of textbooks, recommendations, journal articles on methods and teaching techniques for competitive powerlifting exercises by foreign and domestic authors, acutely raises the question of the need to develop a unified scientifically based terminology in powerlifting. Often several terms define the same concept. Different name in methodological materials the same funds physical development prevents the reader from understanding the content of published works. Due to the fact that exercises from bodybuilding and weightlifting, it is not surprising that powerlifting terminology contains many words from these sports.

A member of the International Association made a great contribution to the “Powerlifting and Bodybuilding Terminology” Sports Sciences Leonid Alekseevich Ostapenko. He was the first Russian specialist to make scientific designations for exercises used in training and competitive processes in powerlifting. I would like to express my deep gratitude to Leonid Alekseevich for permission to use it methodological developments in the field of powerlifting and bodybuilding.

Absolute intensity– average training weight of the barbell in kilograms.

Absolute Power- the strength exerted by a person in any exercise without taking into account the weight of the muscles or the entire body.

Absolute champion– at all Championships held by the IPF, an award absolute champion awarded to the athlete who showed the best result according to the Wilks formula (the ratio of the maximum result in the triathlon total to the athlete’s own weight). It should be determined only from the number of winners in weight categories. /16/

Adaptation- the natural ability of living beings to adapt to different conditions existence, to various stimuli./5/

Movement amplitude– the range of movement of an athlete’s limb or body when performing a training or competitive exercise.

Amplitude shortened(partial) – Performing exercises in a shortened range of motion (only in a certain area), in powerlifting is used to overcome the “dead point” in a particular competitive movement. (15)

Antagonists- muscles that, by their function, act in the direction opposite to another muscle group. For example, the shoulder flexors are antagonists to the shoulder extensors. /8/

Assistants(safeties) - are responsible for increasing or decreasing the weight of the barbell, adjusting the height of the racks required for squats and bench presses, cleaning the bar or platform as directed by the senior judge and constantly ensuring the good condition of the platform and maintaining order. During the competition, there should be no more than five and no less than two assistants on the platform./23/

Base– a set of basic (multi-joint) exercises for large muscle groups, the development of which determines proportions and symmetry in bodybuilding, and performance in competitive movements in weightlifting. B. Includes standing, lying, sitting at an angle presses, squats with a barbell and leg presses on a machine, bent over and standing rows, push-ups on uneven bars with weights, etc. exercises. /15/

"Baranka". At powerlifting competitions - the elimination of an athlete from the fight due to the failure of all completed attempts in a specific competitive exercise (a “zero” result - hence the “steering wheel”) /16/

Biceps hamstrings– in bodybuilding and powerlifting – a set of muscles located on back surface femur ( biceps femoris, semitendinosus and semimembranosus). /15/

Variability– one of the most important principles of construction training process. The variability of exercises, volume, and intensity varies. It is the basis for sustainable progress in powerlifting.

"Return"("replacement") - a verbal command from the senior judge, accompanied by a backward movement of the hand to return the barbell to the racks, given to a competitor performing a squat or bench press. The command is given for safety reasons if, after five seconds after removing the barbell from the racks, he was unable to accept the right one starting position to start the exercise. /23/

Weighing- weighing of competition participants must be carried out no earlier than two hours before the start of the competition in the appropriate weight category(categories). The weigh-in lasts one and a half hours.

Burst Mode- a method of performing exercises where, during the overcoming phase of movement, the athlete works at the maximum possible speed.

Explosive force – the body’s ability to exert significant force in a very short period of time. /20/

Endurance- from a physiological point of view, it is characterized as the ability to perform work for a long time at the required level of intensity, as the ability to fight fatigue. /14/

"Down"(“down”) is a verbal command from the senior judge given to the competitor who has performed the deadlift, and is accompanied by a downward movement of the arm. The signal is not given until the bar is held stationary and the lifter is in undisputed final position. /23/

"Time"(time) – a sound signal from the time controller, is announced if the athlete does not begin to perform the exercise within one minute after being called to the platform. /23/

Supreme sports uniform- a state of the highest fitness, allowing the athlete to successfully participate in the most important competitions.

Hack squat- an exercise for legs, the author of which was the famous Russian athlete Georg Hackenschmidt. The athlete squats, holding a weight (later with a barbell) with both hands behind the pelvis. /16/

Flexibility- the athlete’s ability to freely and quickly perform movements with large amplitude and high efficiency.

Hyperextension- extension of the back or legs.

Weight category boundaries– determined by the competition rules for each weight category, the upper and lower limits of body weight for boxers, wrestlers, weightlifters, bodybuilders and powerlifters. /16/

Barbell– a metal rod with bushings for installing rod disks. /4/

Competition bar- must be straight, have good notch or cutting and meet the following requirements:

1. Its total length should not exceed 2.2 m.

2. The distance between the bushings should not exceed 1.32 or be less than 1.31 m.

3. The diameter of the neck should not exceed 29 or be less than 28 mm.

4. The weight of the bar with locks should be 25 kg.

5. The diameter of the sleeve should not be more than 52 or less than 50 mm.

6. Two marks must be made around the circumference of the fingerboard by machine or tape, the distance between the marks is 81 cm. /23/

Direct movers– muscles whose work moves the torso or limbs: they make the greatest contribution to the forceful effort in a particular movement. /17/

Auxiliary propulsors– muscles whose work contributes to the movement of the torso or limb; they work in the same direction with the direct movers, being synergists in relation to them. /17/

Disk- dumbbells. A removable all-metal, metal or plastic bulk disk used to change the weight of a dumbbell; and is made entirely of metal or covered with rubber (entirely or just a rubber rim). Can be hollowed out to add weight using sand, lead shot or metal filings (this option is now rare). /22/

Discs- disc-shaped weights mounted on the barbell to gain the required weight. /4/

Competition discs- must meet the following requirements:

1. All discs used in competition must weigh within 0.25% of the specified weight.

2. The diameter of the disk hole should not be more than 53 and less than 52 mm.

3. Disks must consist of the following set: 1.25 kg; 2.5; 5; 10; 15; 20; 25 and 50kg. /23/

Dynamic (myometric) method– dynamic work, during which changes in muscle length occur without changing their tone. This method has priority.

We'll put the pressure on– straightening of one or both arms, following the slowing down of the movement of the barbell or its stop.

Bench press.

1. Competitive exercise in powerlifting. Performed from a lying position on horizontal bench, the barbell in straightened arms, at the command of the senior judge, is lowered to the chest and after a visible pause the athlete squeezes the barbell up onto straight arms.

2. Specially preparatory exercise in weightlifting, bodybuilding and powerlifting. Can be performed on a horizontal bench, incline bench head up and incline bench head down, with a barbell or dumbbells.

Press exercises– special exercises for studying and improving the bench press technique and developing the athlete’s physical qualities.

Juggling- throwing and catching a rotating weight. /4/

Lock- a special clamp (spring, screw, ratchet, friction) for securing the discs to the barbell (dumbbell). /16/

Competitive castles- must always be used in competition, must weigh 2.5 kg each.

Capture- a method of wrapping your hands around the barbell. /2,3,4,5/

· G. from above - gripping the bar with the palms facing back. /2,3,4,5/

· G. from below - gripping the bar with the palms facing forward. /2,3,4,5/

· Z. simple - gripping the bar, in which four fingers are on one side of the barbell, and thumb- with another; /2,3,4,5/

· G. one-sided - a grip in which all fingers are placed on the bar on one side; /2,3,4,5,13/

· Z. in the “lock” - gripping the bar, in which the thumb is placed on the bar, and the index and middle fingers cover it from above. /2,3,4,5,13/

· W. versatile – grip of the bar, in which the palms are facing in different directions /2,3,4,5/, is used when performing deadlifts to prevent the projectile from “twisting” from the hands.

IPF- International Powerlifting Federation.

Initial position– the position of the athlete from which the exercise begins. /13/

Isometric (static) method– in which muscle tone changes, but their length does not change.

Training load intensity- the value of the average weight lifted in an exercise, per workout, week, month, year, which is found by dividing the volume of load in kilograms by the KPS. /eleven/

Touch- touching the thighs with the elbow during a squat, touching the racks with a projectile (barbell) during a squat or bench press.

Classic exercises– exercises included in the powerlifting competition program: squat (with a barbell on the back), bench press (on a horizontal bench) and deadlift (from a platform).

Classic eventing– a competitive complex consisting of classical exercises.

End position– the position with which the exercise ends. /13/

Load intensity factor (CI)– the ratio of the average weight of the barbell to the result shown in classical triathlon (two-event). /3,4,5/

KPSh- number of barbell lifts.

Cross- holding equipment (weights, dumbbells, etc.) with arms extended to the sides. /2.4/

Circuit training– the main method of developing strength endurance. The training program consists in most cases of 8-12 exercises, the sequence of which is determined in such a way that each subsequent exercise loads different muscles than those that were stressed in the previous exercise.

Lockout– straightening the arms with the apparatus on racks, includes only the most last phase bench press – 10 – 12 centimeters of barbell trajectory.

Macrocycle– the structure of large training cycles such as semi-annual, annual and multi-year. /9/

Light training weight– barbell weight up to 70% of the maximum result given in this exercise.

Maximum training weight– barbell weight exceeding 90% of the maximum result. /3/

Mesocycle- the structure of average training cycles, including a relatively complete series of microcycles (usually a monthly cycle is meant.) /9/

Microcycle- the structure of a separate training session and small cycles consisting of several sessions (weekly cycle). /9/

Repeated Effort Method- consists of repeatedly lifting a weight, the weight of which gradually increases with increasing muscle strength.

Progressive Increasing Resistance Method- the weight that the athlete can lift to 10 RM (repetitive maximum) is determined. The workout consists of three sets with 10 slow repetitions each. In the first approach 50%, in the second 75% and in the third 100% (from 10 RM) (De Lorma)

Short-term maximum stress method– this method requires the rapid manifestation of absolute strength, differs from the method of progressively increasing resistance in the predominant use of weight within 85-95% of the maximum. /1/

Pyramid method– increase the weight and decrease the number of repetitions with each approach. A good system for increasing size and strength.

Regression method– the opposite of the “pyramid method”, the athlete begins the first approach from the very heavy weight, and then lowering the weight, increasing the number of repetitions in each approach.

Marathon method– combining the “pyramid method” with the “regression method”, first the athlete in each approach to the barbell increases the weight and reduces the number of lifts, reaching the planned maximum, then reduces the weight and increases the number of lifts in the approach. Develops strength endurance well.

"Dead point- the point of amplitude at which the movement of the projectile slows down or completely stops when performing a bench press with a barbell, squats with a barbell on the shoulders, deadlift or any other exercise in powerlifting and bodybuilding.

"Deadlift"- barbell row with straight legs. /19/

Bridge(“thoracic”) – permissible arching of the spine in the lumbar and thoracic regions (without lifting the pelvic girdle from the bench), which facilitates the performance of the bench press at powerlifting competitions. /15/

MOSH– the moment of separation (separation) of the bar from the platform at the initial moment of lifting /5/ (deadlift).

Incline– bending the torso forward, backward, to the sides.

Starting weight– the weight of the barbell with which the athlete begins his first approach at competitions. /5/

Scissors- a position of the legs in which one leg is placed forward on the full foot, and the other is placed back on the toe.

Load volume– the work performed by an athlete for a certain period (training, week, month, year) is measured by the number of barbell lifts (RPR), the number of kilograms lifted in each exercise. /5/

Basic training weight- the weight of the barbell with which the athlete primarily trains. /3/

Stop– short-term cessation of lifting the barbell. /2,3,4/

Bouncing- In powerlifting and bodybuilding - the reflection of the barbell from the chest when performing a bench press. In powerlifting competitions it is considered a technical error and results in failure of the attempt.

Deviation– bending the body with a backward bend in the final phase of performing the deadlift.

Relative intensity (RI) – average weight barbells or load intensity related (as a percentage) to the athlete’s maximum result in a classic exercise. Counts per workout, week, month and year. /5/

Relative strength – human strength manifested in any exercise (in movement, during extension-flexion of a joint, during an impact, etc.), per 1 kg of the athlete’s weight. general physical training- general physical training, consisting of general preparatory exercises included in the warm-up and final part of the workout using various types sports

Re-application- increase or decrease in the originally ordered weight. An athlete is allowed only one weight change on the first set of each exercise, no later than 5 minutes before the start of the first round of that exercise.

The weights stated for the second round of all three exercises cannot be changed.

In the third round of the deadlift, you are allowed to change the declared weight twice.

Skew– lag in the movement of one arm during the bench press.

Overtraining– a sports disease, which is based on overstrain of excitatory and inhibitory processes in the cerebral cortex.

Transition period- during this period, reduce the volume and intensity of the training load, reduce the number of workouts per week. The main task is to provide the body with active rest.

plinths(blocks) – stands on which the barbell is placed to increase the height of its bar (when performing deadlifts). /4.5/

Plyometric method– characteristic of inferior work.

Turn– movement of the body around a vertical axis. /2/

Lead-up exercises– exercises that seem to lead to the mastery of the main action through its complete imitation or partial reproduction in a simplified form. /9/

Knee failure- moving the knees forward during the pull. /3/

Climb- one-time exercises with a barbell, kettlebell, dumbbells and other weights.

An approach– 1. Performing an exercise with a barbell (dumbbells) once or repeatedly in one attempt, without releasing it from your hands.

2. Completed or incomplete competitive lift in powerlifting. The time (60 sec.) during which the athlete did not go to the platform after being called by the competition secretary is also considered an approach;

· additional P. is provided to the athlete in case of an unsuccessful attempt due to an incorrectly set weight of the barbell, due to the fault of assistants or due to equipment malfunction;

· qualifying P. Approach, the result of which counts towards the competition;

· P. to set a record. The athlete's approach official competitions to a barbell with a record weight in qualifying attempts (counted as the result of the competition) or in additional attempts (not counted as the result of the competition), the weight of the barbell must be at least 500 g higher than the existing record;

· warm-up P. Exercise with a barbell before entering the competition platform.

Preparation period - the main task, create a foundation sports uniform and ensure its immediate development.

Half tilt– incomplete bending of the body forward, backward, to the sides.

Half squat- an exercise with a barbell, dumbbells in the hands or on machines that simulate a squat, performed in a reduced amplitude (usually in the upper half of the movement). It is used in bodybuilding as a means of developing quadriceps, in powerlifting as a means of preparing leg strength in the upper part of the amplitude of squats with a barbell.

Platform (competitive)- all exercises are performed on a platform measuring at least 2.5x2.5 m and maximum 4.0x4.0 m. The surface of the platform must be flat, hard, non-slip, and horizontal. The platform should rise no more than 10 cm from the stage or floor. /23/

Help with your hips– pushing the barbell with your hips while lifting it in the deadlift.

Belt(belt) - made of leather, vinyl or other similar non-stretch material from one or more layers glued or stitched together.

· belt width maximum 10 cm;

· the thickness of the belt in its main part is maximum 13 mm;

· internal width of the buckle is no more than 11 cm;

· external width of the buckle maximum 13 cm;

· the width of the tongue loop on the belt is maximum 5 cm;

· the distance between the front end of the belt at the buckle and the far side of the tongue loop of the belt is a maximum of 15 cm. /23/

Ultimate Result - Weight Limit barbell that an athlete can lift in a given exercise.

Estimation (walking)- performing any exercise to the maximum result.

The principle of forced repetitions- performing the last repetitions of the approach with the help of a partner. /19/

Principle of muscle preference- working out the required muscle group in training. /19/

Squat– a classic exercise in which the athlete performs a squat in accordance with the rules of the competition.

Squat in depth- the athlete stands on two plinths (blocks) 50-60cm high, spaced 70-80cm apart. He holds a weight or other weight in his lowered hands, and without bending his back, does a deep squat.

Pullover- slow lowering of the weight with straight arms behind the head and returning it to a vertical position while lying on a horizontal bench or across the bench, bending as much as possible in the thoracic part of the spine. When lowering - take a deep breath, when lifting - exhale. /19/

Breeding– abduction of arms with weights in different directions (standing, sitting, lying)

Warm-up- a set of specially selected physical exercises performed by an athlete in order to prepare the body for the upcoming work. /14/ Consists of two parts – general and special.

· general R. A set of exercises performed immediately before the start of the training session itself to bring the main functional systems of the body into a state characterized by readiness to perform strenuous physical work.

· special R. In bodybuilding and powerlifting - performing any exercise in a lighter version (with less weight, in slow motion, with increased attention to precision technique) before resorting to submaximal work. Used to bring that muscle into optimal working condition ( muscle group), which will play the role of the direct driver in this exercise. /16/

Warm-up weight– the weight of the barbell with which the athlete warms up before lifting training or competition weights. /3,4,5/

Set- performing an exercise once or repeatedly with a barbell, kettlebell, dumbbells or on a machine without releasing their hands.

Signaling

· the light signaling used at powerlifting competitions must be such that the judges can see their decision. Each referee controls the white and red lights. These two lights mean, respectively, “the weight is taken” (“good lift”) and “the weight is not taken” (“no lift”). /23/

· signaling with flags; in case of breakdown or absence of electrical signaling, judges must have flags or banners in white and red. With the help of flags, they must show their decision after the command in the voice of the senior judge "flags" ("flags").

Force– human strength can be defined as his ability to overcome external resistance or counteract it through muscular effort. /3/

Muscle strength- the maximum tension, expressed in grams and kilograms, that muscles are capable of developing.

Strength endurance– motor activity, which requires prolonged manifestation of muscle tension without reducing their working efficiency.

· S.V.- divided into dynamic and static.

· Dynamic strength endurance – typical for exercises with repeated and significant muscle tension at a relatively low speed of movement and exercises of a cyclic or acyclic nature, where fast strength is needed. IN the latter case We are talking about specific endurance, which is important mainly for the ability to perform special work of a speed-strength and explosive nature for a relatively long time without reducing its effectiveness.

· Static strength endurance– typical for activities associated with prolonged retention of extreme and sub-extent tension, as well as moderate tension, necessary mainly to maintain a certain posture. /1/

Stabilizers- muscles whose work fixes posture, the position of body parts under powerful forces developed by direct and auxiliary movers. /16/

Synergists- muscles /or a group of muscles/, which, when contracting, simultaneously act on the joint, being on one side of its axis. An example would be the flexors of the forearm and shoulder, which cause flexion in elbow joint. /8/

Bench

· The bench press for powerlifting should be smooth and horizontal.

· Length – not less than 1.22 m;

· Width – no less than 29 and no more than 32 cm;

· Height – not less than 42 and not more than 45 cm from the floor to the top of the uncompressed cushion surface of the bench

· The height of the racks is at least 82 and maximum 100 cm from the floor to the bar on the racks.

· The minimum distance between the stands, measured along the inside of the bar lying on the stands, must be 1.1 m.

· The head of the bench should protrude 22 cm from the middle of the uprights. A deviation of 5 cm in any direction is allowed in this size. /23/

· S. Scott. A special bench with an inclined or vertical supporting surface on which the shoulder sections are located when performing arm curls with a barbell or dumbbells. Named after the outstanding bodybuilder Larry Scott, who popularized exercises on it. /16/

Competitive period- achieving the highest level of sports form and its implementation in competitions.

Competitive exercises– exercises included in the powerlifting competition program and used in the training process (back squat, bench press and deadlift).

Average training weight

Sheiko powerlifting program is a synthesis of the methodological guidelines of such mastodons power types sports, such as Verkhoshansky, Roman, Vorobiev, Chernyak and other Honored Masters of Sports and trainers of the USSR. Today, Boris Ivanovich himself is, of course, an authority in powerlifting, although many athletes “scold” his programs for being too intense and say that they are only suitable for “chemists.” In fact, this is, of course, not true! Sheiko's programs are designed for people of different levels of training, to solve different problems and work out various muscular and non-muscular systems. In particular, this article will present as many as 3 programs, one of which is intended for beginner athletes, one for athletes and one for beginners and athletes. Why two programs? Because Boris Ivanovich’s programs take into account the training period, and therefore differ depending on the meso and macro cycles.

It is possible to highlight the conceptual features of Sheiko’s programs, which consist, first of all, of cycling, planning, progression and prioritization. Cycling is fundamental, so the program involves micro, macro and meso cycles to avoid overtraining and imbalance in development. Planning is the second most important principle, which is determined by and at the same time determines the first. On the one hand, the plan is built in accordance with the athlete’s tasks from those macro cycles that the athlete needs to complete; on the other hand, the plan takes into account competitive periods, determining the duration and sequence of cycles. Progression is expressed in the fact that the athlete consistently alternates retractive, basic, preparatory, pre-competition, competitive and recovery cycles, and also consistently changes training programs from simple to complex. The principle of priority is to highlight a certain quality or movement that is the target in a given cycle, and around which the entire training process is built.

Basic rules of the program

Adaptation reserve: represents the athlete’s ability to tolerate the training load, which is determined by the athlete’s experience and the quality of his rest. During training, the adaptation reserve increases, due to which the athlete becomes able to withstand a more intense and voluminous one-time load, that is, he can train with a greater absolute weight, a greater percentage of the personal maximum and in a greater number of exercises and approaches. The quality of rest depends on diet , daily chart, sleep mode , stressful situations in life, use sports supplements And pharmacology , so you need to be absolutely clear about what program you can afford. If you see that you do not have time to recover, and there is no opportunity to improve the quality of rest, then you need to reduce the intensity and/or volume of training.

Cycling factors: intensity, CPR (number of lifts) and tonnage are the main factors that an athlete can manipulate. First of all, this applies to macrocycles, when an athlete uses a certain maximum percentage of RM, or a certain tonnage per workout. In the weekly cycle, of course, there are also manipulations with intensity and CPS, and the tonnage may also change, but, in general, the quality of the load should also be taken into account. For example, the tonnage that an athlete gains in the leg press rack is incomparable to the tonnage gained even in the squat, or even more so in the bench press. But the issue of cycling deserves separate article , or even books, since there are a lot of options for constructing cycles and their symbioses, in particular, we recommend that you familiarize yourself with the book “Powerlifting” by Boris Ivanovich Sheiko.

Strength period of the Sheiko program

Lightweight - 65%; Average - 85%; Heavy - 100%; → PM calculation ←

Beginner's scheme

Workout #1
Barbell box squats* - 2 sets of 5 reps and 4 of 4
Power press - 2 sets of 5 reps and 4 of 4
Dumbbell Flyes - 4 sets of 8 reps
Push-ups - 4 sets max
Bent-overs with a barbell - 4 sets of 4 reps
*box - this is a special device or an ordinary bench that you need to touch with your pelvis without relaxing your back muscles and without sitting on it

Workout#2
Close grip press - 4 sets of 4 reps
Deadlifts from plates* - 6 sets of 4 reps
Dips - 5 sets of 5 reps
Lat Pulldowns - 6 sets of 5 reps
Cable crunches - 4 sets of 8 reps
*plinths

Workout #3
Barbell squats - 2 sets of 5 reps and 4 of 3
Power press - 6 sets of 3 reps
Dumbbell swings - 5 sets of 6 reps
Classic hyperextension - 4 sets of 8 reps

Arrester circuit

Workout #1
Barbell Squats - 1 set of 5 reps 50% weight, 1 set of 4 60%, 1 set of 3 70% and 2 sets of 4 80%
Power press - 1 x 5 55%, 1 x 4 65% and 5 x 3 75%
Dumbbell Flyes - 4 sets of 8 reps
Pullover - 5 sets of 6 reps
Bent-overs with a barbell - 5 sets of 5 reps

Workout#2
Deadlift from the pit*- 1 by 3 50%, 1 by 3 60%, 2 by 4 65%
Power press - 1 x 5 50%, 1 x 4 60%, 1 x 3 70%, 4 x 3 80%
Lat Pulldowns - 4 sets of 8 reps
Deadlifts from plates - 1 x 4 60%, 1 x 4 70% and 4 x 4 80%
Cable crunches - 4 sets of 10 reps
*pit - this is a deadlift while standing on a stand
*plinths - this is a hill, you can use wide 50kg pancakes

Workout #3
Barbell squats - 1 x 4 50%, 1 x 4 60% and 4 x 4 70%
Upside down press - 1 x 5 50%, 1 x 4 60%, 1 x 3 70% and 4 x 3 75%
Dumbbell flyes - 5 sets of 8 reps
Classic hyperextension - 4 sets of 8 reps
Exercise bike - 30 minutes

Cycling in both cases it concerns only competitive and special exercises (squat, bench press, deadlift), in all other general developmental exercises the athlete uses the same weights, permanently progressing the load from training to training, if necessary and if possible, you can add 1 auxiliary exercise for the lagging behind competitive movement in light and medium training.

1 Week

1 day (Monday)

1. Bench press 50% 5x1p, 60% 4x2, 70% 3x2, 75% 3x5
2. Squats 50% 5x1, 60% 5x2, 70% 5x5

4. Pectoral muscles (lying dumbbell raises) 10x5
5. Bent-overs with a barbell (standing) 5x5

Day 3 (Wednesday)

1. Deadlift 50% 5x1, 60% 5x2, 70% 4x2, 75% 3x4
2. Seated press at a 4x6 angle
3. Dips with weight 5x5
4. Pull from plinths 50% 5x1, 60% 5x2, 70% 4x2, 80% 3x4

6. Press 10x3

Day 5 (Friday)

1. Bench press 50% 7x1, 55% 6x1, 60% 5x1, 65% 4x1, 70% 3x2, 75% 2x2, 70% 3x2, 65% 4x1, 60% 6x1, 55% 8x1, 50% 10x1
2. Pectoral muscles (lying dumbbell raises) 10x5
3. Squats 50% 5x1, 60% 4x2, 70% 3x2, 75% 3x5
4. Triceps barbell raise 10x5

Note:
p – times, the number of lifts of the barbell per approach;
n – approaches, number of approaches to a given weight;

2 week

1 day (Monday)

1. Squats 50% 5x1, 60% 4x2, 70% 3x2, 80% 2x5
2. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x6
3. Pectoral muscles 10x5

5. Squats 55% 3x1, 65% 3x1, 75% 3x4

Day 3 (Wednesday)

1. Knee rows 50% 4x1, 60% 4x2, 70% 4x4
2. Bench press 50% 5x1, 60% 5x2, 70% 4x5
3. Pectoral muscles 10x5
4. Deadlift 50% 4x1, 60% 4x1, 70% 3x2, 75% 3x5
5. Squats with a barbell in scissors 5p+5x5

Day 5 (Friday)

1. Squats 50% 4x1, 60% 4x1, 70% 3x2, 75% 3x6
2. Bench press 50% 6x1, 60% 5x1, 70% 4x2, 75% 3x2, 80% 2x2, 75% 4x1, 70% 5x1, 60% 6x1, 50% 7x1
3. Pectoral muscles 10x5
4. Triceps 10x5
5. Squats 55% 3x1, 65% 3x1, 75% 2x4
6. Bent-overs with a barbell (seated) 6x5

3 week

1 day (Monday)

1. Squats 50% 5x1, 60% 4x2, 70% 3x2, 80% 3x5

3. Pectoral muscles 10x5
4. Push-ups (arms wider than shoulder width) 10x5
5. Squats 50% 5x1, 60% 5x1, 70% 5x5
6. Bent-overs with a barbell (standing) 5x5

Day 3 (Wednesday)

1. Knee rows 50% 4x1, 60% 4x1, 70% 4x2, 75% 4x4
2. Bench press 50% 6x1, 60% 5x1, 70% 4x2, 75% 3x2, 80% 2x2, 75% 3x2, 70% 4x1, 65% 5x1, 60% 6x1, 55% 7x1, 50% 8x1
3. Pectoral muscles 10x5
4. Pull from plinths 60% 5x1, 70% 5x2, 80% 4x4
5. Squats with a barbell in scissors 5p+5x5
6. Press 10x3

Day 5 (Friday)

1. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x5
2. Squats 50% 5x1, 60% 5x1, 70% 5x2, 75% 4x5
3. Bench press 50% 6x1, 60% 6x2, 65% 6x4
4. Pectoral muscles 10x5
5. Bent-overs with a barbell (seated) 5x5

4 week

1 day (Monday)

1. Squats 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
2. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x5
3. Pectoral muscles 10x5
4. 8x5 parallel bars push-ups
5. Squats 50% 5x1, 60% 4x1, 70% 3x2, 80% 2x4
6. Bent-overs with a barbell (standing) 5x5

Day 3 (Wednesday)

1. Bench press 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
2. Deadlift 50% 4x1, 60% 4x1, 70% 3x2, 80% 3x2, 85% 2x3
3. Bench press 55% 5x1, 65% 5x1, 75% 4x4
4. Pectoral muscles 10x5
5. Squats with a barbell in scissors 5p+5x5

Day 5 (Friday)

1. Squats 50% 5x1, 60% 4x1, 70% 3x2, 80% 3x6
2. Bench press 50% 5x1, 60% 5x1, 70% 5x5
3. Pectoral muscles 10x5
4. 8x5 parallel bars push-ups
5. Bent-overs with a barbell (seated) 5x5
6. Press 10x3

Approximate monthly training plan for discharge powerlifting during the competitive period

1 Week

1 day (Monday)

1. Squats 50% 3x1, 60% 3x1, 70% 3x2, 75% 2x3
2. Bench press 50% 3x1, 60% 3x1, 70% 3x2, 75% 2x3
3. Press 10x3

Day 3 (Wednesday) – penetration*

1. Squats 50% 3x1, 60% 3x2, 70% 2x2, 80% 2x1, 90% 1x1 100-105% 1x2-3
2. Bench press 50% 3x1, 60% 3x1, 70% 2x2, 80% 2x1, 90% 1x1 100-105% 1x2-3
3. Traction 50% 3x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1 100-105% 1x2-3

Day 5 (Friday)

1. Squats 50% 3x1, 60% 3x2, 70% 3x2, 75% 2x4
2. Bench press 55% 3x1, 65% 3x2, 75% 3x6
3. Pectoral muscles 10x5
4. Standing bends 5x5
5. Press 10x3

If an athlete has improved personal records in any exercise, it is recommended to take percentages of new results only after performing at the next competition, provided that it is no more than a month away.

2 week

1. Squats 50% 3x1, 60% 3x2, 70% 3x2, 80% 2x4
2. Bench press 50% 3x1, 60% 3x1, 70% 3x2, 80% 3x5
3. Pectoral muscles 10x5
4. Squats 55% 3x1, 65% 3x2, 75% 3x4

1. Deadlift on a stand 50% 3x1, 60% 2x2, 65% 2x2, 70% 1x3
2. Bench press 50% 3x1, 60% 3x1, 70% 3x2, 80% 3x2, 85% 2x3
3. Pectoral muscles 10x5
4. Traction 50% 3x1, 60% 3x1, 70% 3x2, 80% 3x5
5. Press 10x3

1. Bench press 50% 3x1, 60% 3x1, 70% 3x2, 80% 3x5
2. Squats 50% 3x1, 60% 3x2, 70% 3x2, 80% 3x6
3. Bench press 50% 4x1, 60% 4x1, 70% 4x4
4. Pectoral muscles 10x5
5. Standing bends 5x5

May those who sincerely still increase the intensity of their training with weights due to all sorts of reductions in rest time between approaches forgive me, circuit training and so on. I didn't want to offend anyone. But I really can’t stand it all anymore...

Relevance This article is due to the obvious incompetence of many coaches and methodologists of strength sports in the field of basic concepts of the strength-oriented training process.

Study and analysis scientific, methodological and specialized literature available to us, as well as specialized periodicals, indicates that such quantities as the intensity and volume of the training load are understood and interpreted by many authors absolutely freely, and their ratio is often replaced by such a concept as the motor density of the training session . At the same time, the term “motor density” itself is not familiar to almost anyone and is not used.

This substitution is most clearly evident in the literature on powerlifting, bodybuilding and fitness, especially in the section of fitness that includes weight training.

In practice, this state of affairs can lead to an irrational design of the training process, and, as a result, injuries or unsatisfactory sports results.

This is especially important in powerlifting, a sport in which training and competitive activity the athlete is associated with external manifestations of maximum strength.

Based on the foregoing, purpose This article is to introduce terminological clarity in the field of theory and methodology of the training process in powerlifting.

Considering that the main direction of our work is in line with the theory and methodology of physical culture and sports training, let us clarify that both volume and intensity are components of the training load.

That is why we understand the training load in powerlifting as the additional functional activity of an athlete relative to the level of rest or other initial state, arising under the influence of physical exercises on him with a subsequent active reaction of the functional systems of his body. (L.P. Matveev, V.N. Platonov).

Based on the definition we have adopted, the intensity and volume of the training load in powerlifting should be interpreted based on the motor specifics of this sport. Thus, training load intensity in powerlifting can be defined as the weight of weight with which an athlete performs specific powerlifting exercises.

Intensity can be absolute (hereinafter AI) and relative (hereinafter RO). AI represents the average training weight of the barbell in kilograms. RO - the average weight of the barbell, related to the athlete’s maximum result in a competitive exercise, expressed as a percentage. Both types of intensity can be taken into account both within a single training session and an entire period of sports training. (B.I. Sheiko).

The intensity of the training process determines the increase in the functional capabilities of the powerlifter's body.

Training load in powerlifting is the amount of work performed in a given period of time. It is measured in the number of lifted rods (hereinafter KPS), or in the sum of lifted kilograms (tonnage) as in a separate training session, and in a specific period of preparation. (N.I. Luchkin, B.I. Sheiko)

The volume of the training process activates and stabilizes the morphological changes obtained by the athlete at a new, higher level.

The volume and intensity of the training load are proportional to each other. Those. performing a large volume is possible only with moderate intensity, and a significant increase in intensity is possible only with a decrease in volume (V. A. Tsukanov).

Thus, the statements of many modern methodologists that it is possible to increase the intensity of the training process in strength sports in general, and in powerlifting in particular, by reducing the rest time between approaches or increasing the time the athlete is under load, contradict the basic provisions of the theory and methodology physical culture and sports, because intensity is absolutely unrelated to time.

Such manipulations will not lead to an increase in the volume of the training load, since within the framework of a single training session we have a clearly defined number of approaches and repetitions.

Based on the above, we consider it necessary to introduce into the terminology of the training methodology for powerlifting athletes such a concept as motor density of an educational and training session (hereinafter referred to as MDT), which we can define as the total time of motor activity of a particular athlete during an educational and training session, expressed as a percentage from the duration of this lesson as a whole.

The methodology for identifying the value of MPT is quite fully presented in the theory and methodology of physical culture. In relation to powerlifting, MPT can be determined by the formula: MPT = VPA (athlete) / VT x 100%, where:

MPT - motor density of the training session;

TPA is the time of the athlete’s motor activity in minutes;

VT is the time of the training session in minutes.

We believe that the above reductions in rest time between approaches or increases in the time an athlete is under load reflect precisely MPT, an increase or decrease in which undoubtedly has a certain effect on the athlete’s body.

However, the questions of during what period of preparation, how and in what ways MPT should be changed to solve powerlifting problems require additional theoretical and practical development.

Summarizing the above, it should be noted that the substitution of concepts is inadmissible and the importance of increasing the methodological literacy of specialists in the field of strength sports, as well as the need for a more in-depth study of theoretical and practical issues organization of the educational and training process in powerlifting.

And you can do a lot of such options, depending on the training tasks; this “pyramid” also varies from 40 to 90 lifts. I repeat once again that there is no need to do a “pyramid” more than once a week, and certainly after a large “pyramid”, you need to do a medium or small one. You should not make a “pyramid” during the competitive period.

We pay a lot of attention to the pectoral muscles, pumping exercises pectoral muscles do it immediately after the second bench press.

The main work takes place on 80 percent weights, with mandatory 50%, 60%, and 70 percent warm-up weights.

It happens that an athlete comes to training already tired, and he cannot fulfill the percentages indicated in the powerlifting training program. Then we reduce the weight of the barbell by 5%, but try to complete the number of lifts and approaches that are planned in the plan for this day, or, leaving these percentages, we reduce the number of lifts in the approach, but then we add the number of approaches to the planned KPS in this exercise. But much more often, athletes ask permission to add percentages, and if it is quite far from the competition, I allow this to be done on the condition that the number of lifts in the approaches will be the same. For example: according to the plan, you need to squat 80% 3 times in 5 approaches. After the second approach, the athlete asks to add 5%. I allow it, but on the condition that he completes 85% of the remaining 3 approaches 3 times. And if he fails to do at least 1 lift, then he again sets the weight to 80 percent and will do everything all over again. This strict condition, but it forces the athlete to realistically calculate his capabilities. Some immediately give up trying to add weight, others add and give it their all to the last. Who wants to do extra work? Although there have also been people like Sergei Mor, who likes to add an extra 2-3 approaches.

I noticed that during training, athletes need an emotional boost, and the coach’s task is to be able to create an upbeat mood in the gym, in which each athlete feels that they are expected to perform a small “miracle.” And this results in a result that is not expected from him. During walkthroughs I always put on a show for everything gym, where the main characters are those who make the tunneling.

It’s very cool at this time to film all the approaches to the barbell on a video camera, and then watch the videotapes with the athletes.

The powerlifting training programs we bring to your attention are in no way dogma. You have to approach them creatively, take some things and not take others.

Approximate monthly training plan for masters and masters in the preparatory period

1 Week

Note:

R— times (how many times to lift the barbell);

P— approaches (how many approaches to perform for a given weight).

All percentages are taken from best results demonstrated in competitions or training.

2 week

3 week

4 week

Training plan - in the preparatory period for CCM and MS

1 Week

2 week

3 week

4 week

5 week

week 6

Approximate monthly plan for training masters and masters during the competitive period

1 Week

Note: If an athlete has increased his personal records in any exercise during the test, it is advisable to take percentages of the new results only after performing at the next competition, provided that they are no more than a month away.

2 week

Note: athletes who will compete on Friday or Saturday train on Monday and Wednesday, and athletes who will compete on Sunday train on Monday and Thursday. Rest on Tuesday-Wednesday and Friday and Saturday will only benefit heavyweights.

Distribution of monthly load in lifting according to weekly cycles