Labor, perseverance, willpower, endurance - this can not be done without that person who decided to engage in such a sport as weightlifting. Training in this sport is a whole system that must be followed if you want to achieve a truly impressive result. This topic is very interesting. It contains a lot of details, details and specific nuances. It is impossible to tell about everything, but the most important thing to note is attention.
Start date
Weightlifting training for beginners, of course, is fundamentally different from the programs that experienced professionals do. But they once only just started. There was a lot of controversy over the sequence of the methodological path. We have not yet conducted a scientific study of the issue, the results of which gave a reasonable answer to this question.
Classical exercises must be done in three groups: a jerk with two hands, lifting the barbell to the chest and pushing up from it. Mastering them, you must remember the features of the sport. The goal of weightlifting is to lift maximum weights. Therefore, the technique of competitive exercises must be studied in combination with a load (projectile).
If a person does not comply with these fundamental requirements, then consequences can not be dispensed with. In fact, he will master the erroneous, amateurish technique. If there is no significant additional weight, then the load during acceleration / deceleration of the rod will not reach the required value.
Already at this stage, the complexity of the approach can be traced, which requires the athlete to complete a number of additional exercises aimed at muscle development. For their successful growth, by the way, you need to follow proper nutrition, which implies an increased protein content.
Jerking
With this begins weightlifting. Training aimed at familiarizing the athlete with the technique takes place with a pole pole without loads. It all starts with traction exercises and with the original stance. That is, a person raises the bar to the chest, while straightening the body and legs. Exercises are performed not only from the floor, but also from a certain height (the pole is taken from a drawer, stand, etc.).
These exercises can not be dispensed with, since only with their help a beginner can learn to properly straighten the body. Only after mastering this technique can you start jerking with a lunge. In no case with a squat! To get to this, you must first learn the basics and gain experience.
Learning to jerk, beginner athletes perform general motor exercises without a shell. After that, they learn to lift the barbell to the chest. First, no lunge. You can go to him only through the development of the squat. It is important to remember that traction plays an important role here, so do not neglect the performance of exercises from different positions. By the way, the push from the chest is also performed for the first time without lunges.
To connect it with the push, you need to place the bar on the racks, aligning them at chest level. This is the starting position. With it, the athlete performs a push and lunge. Once these movements are mastered at a decent level, you can combine them.
Work on biceps
Weightlifting is not complete without it . Training, beginners believe, should include flexion (exercises with dumbbells, for example) to increase arms. But in fact, this statement is somewhat erroneous. It is necessary to do the notorious exercises, as well as everything that can help them: traction and bench presses, squats on the chest and back, tremors. The bottom line is that this is what affects arm enlargement. Power jerks, broaches with a jerk and jerk grip, grabbing in a graft - this can significantly strengthen the hands. More specifically, the brachial and brachioradial muscles.
Many trainers do not recommend flexing at all, because they consume energy, and it can be spent on more useful exercises that contribute to the development of larger muscle groups that affect the effectiveness of weight lifting. Moreover, the vast majority of flexions negatively affect the flexibility of the hands. And she is needed to take the bar.
Professional athletes, when drawing training in weightlifting training for beginners, place particular emphasis on the fact that large hands, which are often followed by beginners, often lead to problems with holding the barbell in the front position. And no matter how strong the athlete is, taking and pushing will be difficult due to the lack of flexibility. Therefore, if you want not only to be a weightlifter, but also to have huge arms, you need to forget about bending and pay more attention to traction.
Triceps
But without the study of this part of the hands can not do in weightlifting. Training must include exercises for their development. Large triceps are not something that will not hurt - they will help when taking the barbell.
For their development, you need to do bench presses. These exercises develop both shoulders with arms and back with legs. In other words, they help to improve the supporting force, which is necessary for fixing the bar above the head and its subsequent holding. It is the active execution of bench presses with the maximum possible weight that contributes to the appearance of the huge horseshoe-shaped triceps observed in the best athletes.
These exercises must be approached responsibly. All weight needs to be squeezed out, but this is not as easy as it may seem. And when it starts to turn out really well, you need to add another 10 kilograms. And then another 10. And so systematically. It is difficult, but it’s enough to look at the results of professionals who, due to a similar technique, have learned to squeeze weight that exceeds one and a half times their own! And this is not the limit. Russ Knipp, for example, squeezed weight, twice as much as his own.
Even the development of triceps (as well as the back, arms and legs, respectively) is affected by push-ups with weights. It is worth combining them with a bench press, since such push-ups work out triceps differently. It must be remembered that this muscle is much more complex than biceps, so it’s worth doing different exercises to engage all its parts and achieve a better result.
Assistive Technique
Since it is strongly recommended that you include weight-lifting push-ups in your weightlifting training plan , you need to talk about how to do them.
First, preparation is required. A beginner needs to learn how to do three sets of twenty full push-ups. When it works out, you can add weight. Some weightlifters use a belt specially designed for this. Others clamp the dumbbells between the legs. Still others put the bar “pancake” on their back. All options are not bad, but if a person intends to engage in this sport professionally, then in any case he will need a belt.
So what is the purpose of push ups? 50 kilograms + weight of the athlete. Having achieved this goal, it will be necessary to increase it. Add a little weight. It is recommended to do push-ups every week and change the number of sets and repetitions each time. Four by eight, five by three, two by five, three by three. And once a month - a record push-up. But always all approaches must be completed by performing exercises with reduced weight. Minus 25 kilograms - and as many times as possible.
Another exercise that needs to be included in the weightlifting training plan is a straight-arm pullover. Why is it needed? Because this exercise works out the long part of the triceps to the maximum. It is done either with dumbbells or with a barbell. To perform a pulllover, you need to lie on a bench (the head should hang from the edge) and take the barbell from the one who will help. Having determined the amplitude that is convenient for you, you need to extend your arms to the starting position. Then make a pullover (one approach - 20 repetitions) and take a break. It must be remembered - hands should be as straight as possible. Bending at the moment when the dumbbell / bar drops below the head is allowed. In preparation for the second approach, it is worth taking more weight. Many beginners are surprised to note that the next 20 reps with heavier dumbbells are easier than the first.
Method A.S. Medvedev
Special attention should be paid to the system of long-term training in weightlifting, developed by Alexei Sidorovich Medvedev - the Soviet weightlifter, champion and champion of the USSR, Europe and the world. This man published more than 400 works (17 of which abroad), which he devoted to the development of this sport in the country and in the world, as well as the organization and planning of the educational process.
His weightlifting training system is recommended for every person who wants to practice professionally. The best publication is the work published in Moscow in 1971, known as the “Long-term Planning of Training”.
Medvedev emphasized that weightlifting is a speed-power discipline in which two facets of activity are inextricably linked. Engaging in this sport involves improving both physical qualities (including special ones) and technical skill. Each athlete must understand that weightlifting is impossible without creating the best biomechanical conditions of action that can realize its potential.
Training philosophy
The Soviet approach had a special vision for weightlifting. Physical activity was perceived as an irritant, to which the body reacts by changing its functions. That is, as a result of training, metabolic intensification, improved blood circulation and energy metabolism, active breathing and much more are observed. Yes, upon completion, the athlete’s condition stabilizes. But the impact of training, like increased metabolism, continues.
Awareness of this physiological feature was the basis of the Soviet approach. Training is not just physical activity and a way to fill the muscles with micro-fractures. This is what affects the restructuring of the body and affects the biological system as a whole. Vision of the load from this angle provides a holistic view of the effects of the stressor (training) and helps to maximize the potential of a weightlifter when drawing up an individual program for him.
Bulgarian training system
In weightlifting, the name of such a trainer as Ivan Abadzhiev is widely known. He raised the champions of Qatar and Turkey, so many are guided by his programs.
The Bulgarian method is good because there is no danger of overtraining in it. The principle is this: moving sequentially and gradually, it is possible to adapt your body to stress, which for him is initially physical activity. Ideally, you need to spend half your active day on training and not take a weekend. This is weightlifting. Training once a week is not a way to achieve a visible result in this sport.
In addition, the likelihood of injuries and chronic fatigue is much less if you do not take the weekend, because adrenaline constantly runs through the body, contributing to the synthesis of protein. Also, professional athletes training in this technique adapt to the most impressive weights in advance, while their rivals try them only directly in competitions.
However, the essence of the technique can be described by the main motto of Abadzhiev, which all his students learn. And he sounds like this: "Never try to do less than the maximum."
Useful Tips
The weightlifting training methodology involves performing various exercises, many of which seem simple, but in fact are very specific and complex. Therefore, it is important to consider the recommendations in the process.
The weightlifting training program includes exercises that begin with lifting the barbell from the hang. To get them, you need to fix it in its original position for three to four seconds.
It is recommended that before each exercise do exercises for the development of the abdominal press and for the muscles of the back. Both with and without weights. Norm - 4 sets of 8 reps, then you can increase if desired. Then you need to complete a series of jumps.
Performing exercises of the same type, one does not need to do intermediate approaches. It is also recommended to try different weights before starting. And the load, by the way, is regulated by well-being.
Doing traction with a jerk, it is necessary to take 3-4 seconds to a stop, fixing the bar. The exercise is performed confidently, but without fuss. The bar drops calmly.
Universal weightlifting training programs also include weightlifting. The weight should be chosen one that really lift 8 times in 4 approaches.
Exercise plan
It is also worth noting attention, talking about weightlifting. The training program, in general, is always compiled individually for each athlete, taking into account his physiological characteristics, skills (or lack thereof) and abilities. But in general, weightlifters perform the same exercises.
The first training is aimed at developing the back and chest. Here is what is included in it:
- Hyperextension (3 sets of 10/15 times).
- Classic deadlift (6 to 10).
- Bench press (6 to 12).
- Pulling the head with a wide grip (4 to 12).
- Dumbbell bench press at an angle of 30 degrees (4 to 12).
- Reverse grip rod tilt (4 to 12).
- Raising the legs in focus (3 to 15).
The number of approaches and repetitions can be adjusted independently. In general, it takes about three hours.
The second training is aimed at strengthening the hands. Here is what it includes:
- Push-ups on triceps from the bars (5 to 12).
- Narrow grip barbell press (5 to 12).
- Arm curl with dumbbell "hammer" (3 to 15).
- French bench press with dumbbells (3 to 15).
- Breast pull-ups with reverse grip (4 to 12).
- Flexion and extension of the wrist joint (3 to 15).
A third workout is necessary for the development of the shoulders and legs. Therefore, it should have the following exercises:
- Squats with a barbell on your shoulders (4 to 10).
- Dumbbell bench press alternately in the sitting position (4 to 12).
- Lunges with a barbell (4 to 10).
- Twisting on an inclined bench (3 to 15).
- Broach with a bar (3 to 15).
- Swing dumbbells to the sides (3 to 15).
Without these exercises, a weightlifting training program is not possible. Having decided to engage in this sport, a person should be aware that he will have to spend a lot of energy and time, as well as this. At first it will go away three days a week, but then it will become necessary to conduct training more often. But, spending time, a person invests it in himself. And this with due diligence guarantees the result.