Venäläisen GS-foorumin guru Wolf-TBM salaisuuksia harjoittelusta. Lopussa myös idän cocktaileja... "jerk with the soaped palms" toivottavasti ko. harjoitus ei ole tehty kylpyammeessa... ; )
http://girinavsegda.forum24.ru/?1-2-0-00000010-000-20-0
(Wolf-TBM)
Very frequently the people are introduced to occupations by weightlifting not in the sport sections and the clubs, but at the amateurish competitions on the lift of weights in the program of people holidays and walkings. After obtaining the first habits on the rotation with the weights, many competitors would want to improve their craftsmanship, but often this him not [udaetsya] to make in view of some reasons: the remotness of sport institutions from the place of the residence of that occupying; the absence in the [naselennom] point of the qualified [trenerskikh] personnel; to the fear to begin independent trainings with the weights because of the absence of any sport experience and systematic guarantee (book, methodology benefits the like) and so forth precisely for such cases we wrote this article, which, in our opinion, must help the beginning weightlifters in the very first stages of their trainings, although we and [priznaem], that they examined only the small part of those problems, that they arise before the novices. Thus, here are our recommendations.
To the I., before approaching the regular trainings with the weights, novice should be carried out some elementary requirements and recommendations. Basic of them can be formulated as follows: - it is compulsory to pass the medical examination in the medical- physical culture dispensary for the object of admittance to the occupations by weightlifting; - if we begin to be occupied with weights it is necessary for one, then in the course of time it is necessary to attempt to find adherents, i.e., to be written down into the weight-lifting section; to attend the sport club, where are trained weightlifters so forth; - to make required conducting the personal diary, where to note training load, results of participation in the competitions, health, traumatism, results “of estimations” in the basic and auxiliary exercises and so forth; - to observe the rules of personal hygiene (method soul after training, skin care on the palms and the like) and of safety engineering with the occupations with the weights; - sport uniforms must be free and not prevent the fulfillment of amplitude exercises; however, - is greeted use from the first trainings of [tyazheloatleticheskogo] belt, [shtangetok], magnesia; - is necessary at least the minimum, elementary planning of training load on the days, the weeks, the months (micro-, to [mezotsiklam]) with the periodic testing of its own preparedness;
- approaching the trainings, should be had in the limits of accessibility the medical first-aid kit, which contains most necessary for overcoming of the consequences of possible injuries (bandages, cotton, adhesive tape, rubber plait, acetylsalicylic acid, the solution of iodine, potassium permanganate, analgin, nitroglycerine so forth).
THE II. Before beginning regular trainings should be determined the enumeration of the physical exercises, which will be used as the basic or the auxiliary. For this it is necessary to become acquainted with the appropriate literature or to consult in experienced weightlifters. We, in turn, can propose the following collection of exercises.
Basic competing exercises: the push of weight (weights); the jerk of weight; push on the long cycle of weight (weights).
Basic training exercises: a) the moving and auxiliary exercises: taking (throwing) to the breast of weight (weights); the prolonged maintaining of static position (initial position before the ejection of weights) with the weights on the breast; different swing with the weight (weights); juggling by weights; the jerk of two weights (in each hand - on the weight, for the elongation of entire motion of hand to); the prolonged maintaining of the static situation, when weight (weights) is located above on the rectified hand; different kind imitation exercises without the burdening and with the small burdening; b) the buckle exercises: [vyprygivaniya], retaining weight by two hands between feet from the front (foot - on the elevation 20-40 cm); [vyprygivaniya] from the complete it is grey without the burdening (hand - behind the head); light-athletics exercise “frog” (to jump it is possible both by face forward and by back or sideways in the direction of motion); c) of the exercise of the general and special physical training: squatting with the weights on the breast; squatting with the rod on the arms; walking “goose step” with the weight on the spin (after the head); walking with the fallings out alternately to each foot with the weight on the spin (after the head); the camp thrust of rod; hyperextension on the gymnastic goat with the burdening after the head; the thrust of rod to the breast in the inclination (heading of rod - between feet); inclinations with the weights in the omitted hands (weight - between feet, foot - on the elevation 20-40 cm); inclinations with the rod after the head; the lift of arms with the lowered weights (hand - along the body); the drawing of the weight before the breast; squeezing from the sex at the support lying on one hand; the press of weight (weights) from the breast from the basic counter; the press of weight (weights) from the breast, sitting on the chair (to spin to hold directly); the French press of weight because of the head by one or two hands; the lift of the rod before itself on the rectified hands; information- breeding the weights before the breast (arms - they are parallel to sex); the circular motions of hands with the dumbbells in the frontal and [saggitalnoy] planes; pulling on the bar; the press of rod lying; dynamic and isometric exercises with the rod to the muscles of hands and forearms; prolonged hanging on the bar; exercise with brush [espanderom]; the prolonged retention of weights in the omitted hands; in the hanging on the bar the tray of feet to the cross-beam; exercise to the abdominal press on the gymnastic bench with the burdening after the head; squatting with the weight (weights) on the elongated upward hand; d) of the exercise of the play and [zaminochnogo] nature: game into the basketball, the football, table tennis, badminton and the like; light run; different kind of relay race; exercise to the stretching and the weakening.
THE III. In our view the beginning weightlifter should be given the preference during the trainings to exercises with the weights before the exercises with the rod, i.e., all exercises of general and special physical training (squatting, inclinations, presses so forth) it is desirable to carry out precisely with the weights. A constant “contact” of weightlifter with this sport projectile contributes to the fastest adaptation of the supporting-motor apparatus of athlete to the specific loads of weightlifting.
IV. In the first months of trainings with the weights the beginning weightlifter special attention should be focused on training of flexibility, especially in the hip, humeral and elbow joints, and also during each training it is necessary to carry out exercises to the stretching of spine (hangings, inclinations, hyperextension).
The V. is not worth hurry to pass to “the work along the temporary sections” immediately, from the first trainings. More reasonable it will first bring personal record in the push and the jerk with the weights 24 kgf to the value, close to 100 (without taking into account time), and to already then increase temp. we consider that if the weight category of youth- weightlifter, for example, to 55 kgf, then it must (without taking into account time) push two weights on 24 kgf not less 60 times before passing to “tempo work”; for the category SV of 80 kgf this “boundary” in the push it will be equal to 100 lifts. After personal record (without taking into account time) in the push and the jerk will become significant, naturally [nachnetsya] passage to “tempo work”, and the consideration of the intensity of training load with the weights here can arise before the weightlifter. We propose the following formula to account for the intensity of load in each approach both in the jerk and in the push: Np = OF [KH]*[K]/[V], to [kg]/[sekundu], where Np - value of the intensity of load in the approach, kgf/s; X - weight of weight (weights), of kgf; To the number of lifts in the approach; In the time, spent on the fulfillment of approach, s.
VI. According to our data (pedagogical experiments in the group of initial sport preparation on the department of weightlifting [DYUSSH] of № 3 Tambov) in the initial stage of occupations by weightlifting big enough mite into the development of special power endurance introduces the exercises of static and [statodinamicheskogo] nature; therefore to the beginning weightlifter it is possible to recommend to more often include in trainings the prolonged retention of weights on the breast and above on the rectified hands.
VII. In the course of general physical training the beginning weightlifter should be focused special attention on “the study” of the following muscular groups: trapeziform muscles; deltoid muscles; muscle of back; muscle of the front surface of thighs; abdominal press; the triceps of arm; muscle of hands and forearms. Moreover muscle of hands and forearms, and also abdominal press should be trained in each occupation. Can change the volume of load on these muscles, its intensity, weight of burdenings, the forms of exercises, but the main thing, so that the data of the group of muscles would obtain regular load. ViII. To the beginning weightlifter it is necessary to remember that reaching large results in weightlifting is unthinkable without the proper development of general endurance, which is improved with the aid of the prolonged run, the floating, the run on skis and horses, the rides on the bicycle and other prolonged cyclic loads, utilized by weightlifters in the trainings, must satisfy the [opredelennym] requirements - they must last not less than 20 minutes, and the rate of locomotions must not exceed average value for the concrete individual, with everything in this case - the load must be regular. According to our data for guaranteeing the acceptable level of general endurance in the beginning weightlifters in the preparatory ([predsorevnovatelnom]) period it is necessary to maintain the weekly volume of run in the limits of 40 [km]/[ned]. Naturally, in the competing period this volume somewhat will be lowered.
IX. Even in the initial stage of trainings weightlifter- novice one ought not to disregard the play forms of trainings. I.e. so that would not be accumulated the psychological fatigue from the monotonous occupations, sometimes it is possible with the comrades on the sport section to organize different mini- contests, namely: power relay races, weight-lifting duels, power competitions on the natural relief and others about the power relay races and weight-lifting duel we already mentioned earlier (see the previous articles in this the collection), and here about the competitions of weightlifters in the locality (natural relief) let us say here [popodrobnee].
This form of conducting training occupations has clearly expressed recreational directivity - any physical activity on the bosom of nature positively affects the reduction processes in the central nervous system. Competing in the locality, weightlifters do not now and then note the accumulated fatigue and almost always is carried out entire selected plan of concrete training. Concerning directly competition- exercises themselves with the weights, carried out under the conditions of the surrounding locality, it is possible to recommend to the beginning weightlifters following “athletic amusements”: “who more rapidly will run into to the apex of hill, retaining in each hand on the weight”; “who will be able to move the weight across the bush”; “who will more technically carry out push (jerk), costing on the soft ground (dry quicksand, soft grassy bedding so forth)”; overcoming (running or on foot) the been overgrown terrain sector, retaining weight (weights) below, in the omitted hand; juggling by weight in the pairs (troikas, fours so forth) on the strongly [peresechennoy] locality and the like as an example of the absolutely nontraditional procedures of trainings of weightlifters in the locality it is possible to give the following complex of exercises: the jerk of weight, costing on the middle of thigh in the water (in the lake, to river, sea); the jerk of two weights (in each hand - on the weight), costing on the elbow in the water; taking (throwing) weights to the breast, costing on the belt in the water; the push of weights from the breast, costing on the breast in the water.
[Kh]. [Ne] fear to experiment! If in the process of trainings in weightlifter appear doubts, their own opinion, desire to test at themselves one or other method or another of trainings, then this compulsorily must be personified into the innovation, innovative procedures of trainings with the weights. Do not fear to be initiative-taking! As an example let us give only some of the original solutions, which were realized in practice (in [DYUSSH] of № 3, Tambov):
1. Use of a towel for finalizing of equipment of the push of weights in novices. Both ends of the towel are seized by hands, and auto it goes around back. Hands are located before the breast, and elbows - above the iliac bones. Weightlifter accomplishes motion by hands upward (imitation of the detachment of elbows during the ejection of weights from the breast), and nonductile towel forces it to cave in the back and to advance basin forward, slightly raising in this case to the noses edges. Thus, novice sufficiently rapidly masters the technical nuances of the ejection of weights from the breast, namely: the coordination of the motions of hands and basin during the push.
2. The fulfillment of the push of weights into the thick layer of porolon, i.e., in the terminal phase of push hand with the weight " departs” to the porolon, [zakreplennyy] overhead weightlifter (distance from the top to lower boundary of the layer of porolon - 20-30 cm). With an increase in the craftsmanship of athletes it is possible to decrease the height of the suspension of porolon or to increase its hardness.
3. The fulfillment of the push of weights with the use of the rubber fenderings, whose one end is attached on the brushes of weightlifter, and another end - on the feet. For convenience in the use of shock absorbers to their ends it is possible to fasten straps.
4. Use “pocket [kinokoltsovok]” for studying the competing of exercises technique of weightlifting. “Pocket [kinokoltsovka]” is the unique notebook, on each sheet of which is located the image of the [opredelennogo] position of the body parts of weightlifter, who carries out one or other exercise or another. “[Kinokoltsovku]” can be compared with “[animirovannoy]” kinogram - as a result the quick turning of the pages of the notebook of image in it as “revive”, i.e., [sozdaetsya] the impression of continuous, integral motion. Main advantage “pocket [kinokoltsovok]” - the possibility to use them with the instruction of weightlifters in any engine actions also under any conditions.
5. The use “nonstop” method of training, which consists of the following: passive leisure between the approaches is absent completely - i.e. instead of leisure weightlifter continues to carry out the same exercise (push, jerk the like), but with the weights of smaller weight. The rate of exercise in this case can be different into the separate time intervals. Let us give the concrete example: the push of two weights on 32 kgf during 3 minutes first is carried out, then (instead of leisure) - push of two weights on 16 kgf during 2 minutes, then - the push of two weights on 32 kgf during 3 minutes, then - the push of two weights on 24 kgf during 4 minutes. In some of degree the proposed method agrees with the well-known light-athletics “interval” method. XI. After weightlifter begins to satisfy the normative requirements (youthful and adult discharges), in it, as a rule, appears the desire to plan its physical training further, over the long term. In our view, it is best anything this planning to accomplish according to “gradual- wave” principle (in more detail about this written in the monograph OF [V].[V]. Boyko “goal-directed development of the engine abilities of man”). An example of this planning of [priveden] is below, on the graph. Is here represented version several forced training of weightlifter.
On the X-axis on the [privedennom] above graph are postponed the months of trainings, while on the Y-axis - arbitrary units, which reflect the degree of the trained state of weightlifter. “Zero” on the coordinate axes indicates the beginning of training occupations and correspond to level “novice”. This graph is built in such a way that the first month here corresponds to September, and 21-[yy], correspondingly, to May. Values of arbitrary units 2; 7,5; 10; 13,75; 15 correspond to the levels of sport preparation “the norm of the I”; I-th adult discharge (with the weights 24 kgf); discharge [KMS] (with the weights 24 kgf); “the norm OF THE II”; discharge [KMS] (with the weights 32 kgf) respectively. By fatty points on the graph is marked participation in the competitions of different rank.
Let us paint (briefly) on the preparation stages of weightlifter basic training load and purpose of each stage:
I STAGE: [OFP]; the laying of the technical bases of the classical exercises of weightlifting; light and medium loads in the push and the jerk with the weights 16 kg. the purpose of the stage: fulfilling “of the norm of the I” under the conditions of local competitions - superiority of school, [DYUSSH], village, city, region. (“The norm of the I” have devised we for the purpose of checking the level of the special physical training of the beginning weightlifters. It is the following normative requirements: to weight categories to 55 kgf, to 60 kgf, to 65 kgf, to 70 kgf, to 75 kgf, to 80 kgf, more than 80 kgf they correspond the sums, collected in [dvoebore] (push of two weights + the jerk of weight (on the weakest hand) with the weights 16 kgf and taking into account the limit of time to each exercise 10 minutes), 125 points, 150 [och]., 170 [och]., 200 [och]., 220 [och]., 240 [och]., 260 [och]. accordingly).
II STAGE: [OFP]; [SFP] with the periodic connection of the push of [pudovykh] weights on the long cycle; to sometimes practice push and jerk of weights on 24 kgf - to the technology of performance; to frequently use in the trainings prolonged standings with the weights on 24 kgf on the breast and above, on the rectified hands. Purpose of the stage: the intensification of general and special physical training; bringing standing with the weights on 24 kgf on the breast to 11 minutes (in one approach); preparation for the participation in the local competitions in classical by [dvoeboryu] (with the weights 16 kgf) and appearance on them.
III STAGE: [OFP]; preferred work with the weights on 24 kgf (to the number of lifts). Purpose of the stage: fulfillment under the conditions of the competitions of the norms of the i-th adult discharge in [dvoebore] with the weights 24 kg.
IV THE STAGE: [SFP]; preferred work with the weights on 24 kgf (on the temporary sections). Purpose of the stage: fulfillment under the conditions of the competitions of the norms of the discharge [KMS] in [dvoebore] with the weights 24 kg.
V STAGE: [OFP]; an increase in the level of general endurance - training in the prolonged run, the floating and the like the purpose of the stage: an increase in the level of general endurance; productive leisure; the maintenance of sport uniforms at the level, which exceeds the i-th adult discharge in [dvoebore] (with the weights 24 kgf). VI THE STAGE: productive leisure. Purpose of the stage: valuable physical and psychological restoration from the training loads.
VII THE STAGE: [OFP]; [SFP]; an increase in the level of general endurance. Purpose of the stage: an increase in the level of general endurance; bringing the level of physical conditions to the norms of the i-th adult discharge in [dvoebore] (with the weights 24 kgf).
VIII THE STAGE: [OFP]; [SFP]; preferred work with the weights on 24 kgf (to the number of lifts). Purpose of the stage: the achievement of the level of special endurance, which corresponds to IV- mu to stage; appearance on the local competitions for the purpose to exceed the norms of the discharge [KMS] with the weights 24 kgf in [dvoebore].
IX THE STAGE: [SFP] with the periodic connection of the push of 24- kilogram weights on the long cycle; to frequently use in the trainings prolonged standings with the weights on 32 kgf on the breast and above, on the rectified hands. Purpose of the stage: appearance on the local competitions for the purpose to substantially exceed the norms of the discharge [KMS] with the weights 24 kgf in [dvoebore] and for the purpose to be selected into the composite command of educational institution or region for the appearance on the regional or Russian competitions in weightlifting; bringing standing with the weights on 32 kgf on the breast to 11 minutes (in one approach).
X STAGE: [SFP]; preferred work with the weights on 24 kgf (on the temporary sections) with the periodic connection of exercises with the weights on 28 kgf and 32 kgf (to the number of lifts). Purpose of the stage: successful appearance on the Russian, regional or departmental competitions (in [dvoebore] with the weights 24 kgf).
XI THE STAGE: [SFP]; preferred work with the weights on 24 kgf and 28 kgf (on the temporary sections) with the periodic connection of exercises with the weights on 32 kgf (to the number of lifts). Purpose of the stage: fulfilling “of the norm OF THE II” under the conditions of local competitions - superiority of school, [DYUSSH], village, city, region. (“The norm OF THE II” have devised we for the purpose of checking the level of the special physical training of the qualified weightlifters. It is the following normative requirements: to weight categories to 55 kgf, to 60 kgf, to 65 kgf, to 70 kgf, to 75 kgf, to 80 kgf, more than 80 kgf they correspond the sums, collected in [dvoebore] (push of two weights + the jerk of weight (on the weakest hand) with the weights 24 kgf and taking into account the limit of time to each exercise 10 minutes), 110 points, 135 [och]., 160 [och]., 185 [och]., 210 [och]., 225 [och]., 235 [och]. accordingly).
THE XII THE STAGE: [SFP]; preferred work with the weights on 28 kgf and 32 kgf (on the temporary sections). Purpose of the stage: fulfillment under the conditions of the competitions of the norms of the discharge [KMS] in [dvoebore] with the weights 32 kg.
THE XII. As the example, which illustrates the plan of training young weightlifter for the critical competitions, let us give trainings (selectively) of the prize-winner of All-Russian tournament on weightlifting “the superiority of Russian committee [FSO] “the youth of Russia” among the elder youths” (g. Zhukov, 2002 g.), the pupil [DYUSSH] of № 3 Tambov [M]. [P]-[v] (weight cat. - to 55 kgf, the year of generation - 1987 g.).
17.09.01: 1) limbering-up - 15 min.; 2) instruction of push and jerk technique with the weights 16 kgf; 3) standing with two weights on 16 kgf in the initial. [polozh]. before the ejection - 3[kh]1,5 min.; 4) the lift of hands upward through the sides with the dumbbells on 5 kgf - 3[kh]10 of times; 5) the lift of arms with the lowered weights on 24 kgf - 3[kh]10 of times; 6) squatting with the weights on 16 kgf on the breast - 3[kh]8 of times; 7) inclinations forward with the rod 30 kgf on the spin - 3[kh]8 of times;
in the hanging on the bar the tray of feet to the cross-beam - 3[kh]15 of times; 9) the press of rod 45 kgf from the breast, lying - 3[kh]10 of times; 10) the French press of dumbbell 10 kgf because of the head, costing - 3[kh]10 of times (by each hand); 11) the press of two weights on 16 kgf from the breast, costing - 3[kh]6 of times; 12) exercise with brush [espanderom] - 10 min.; 13) exercise to the stretching and the weakening - 10 min.
8.11.01: 1) limbering-up - 15 min.; 2) the push of weights - 1[kh] (24+24 kgf) of /8 times; 1[kh] (16+16 kgf) of /50 times; 3) the push of weights on the long cycle - 1[kh] (16+16 kgf) of /25 times; 4) [vyprygivaniya] from the complete is grey (hand behind the head) - 4[kh]20 of times; 5) swing with the weight 32 kgf, holding weight by two hands - 1[kh]30 of times; 1[kh]15 of times; 6) the isometric exercise: crouch with the weight 16 kgf on the spin - 3[kh]1,5 min.; 7) the press of rod 25 kgf from the breast, sitting - 3[kh]10 of times;
the French press of weight 16 kgf because of the head by two hands, sitting - 3[kh]12 of times; 9) the drawing of weight 32 kgf before the breast - 3[kh]12 of times; 10) squeezing in the counter on the hands, with the support by feet against the wall (counter it is achieved on the lower part of the front surface of palm, brush it is bent into the cam - this exercise it helps to become accustomed to the pains, which appear (at first) with the correct retention of the arc of weight on the palm during the fulfillment of push) - 5[kh]6 of times; 11) exercise to the abdominal press on the gymnastic bench with the dumbbell 10 kgf - 3[kh]15 of times; 12) hanging on the bar - 3[kh]2 min.; 13) exercise to the stretching and the weakening - 10 min.
11.12.01: 1) limbering-up - 10 min.; 2) power relay race (complex of № 1) - 30 min.; 3) slow run - 25 min.; 4) exercise to the stretching and the weakening - 10 min.
14.05.02: 1) limbering-up - 15 min.; 2) the push of weights - 3[kh] (24+24 kgf) of /17 times; 2[kh] (16+16 kgf) of /55 times; 3) swing with the weight 32 kgf (with the use of a brush strap) - 6[kh]20 of times (by each hand); 4) the lift of arms with the lowered weights on 24 kgf - 3[kh]20 of times; 5) pulling on the cross-beam - 3[kh]12 of times; 6) the press of rod 40 kgf, lying - 3[kh]12 of times; 7) inclinations forward with the rod 35 kgf on the spin - 3[kh]15 of times;
repeated leaps from the place (to the distance) - 10 min.; 9) juggling with the weight 16 kgf - 15 min.; 10) walking on the stairs with the weights on 16 kgf in the omitted hands - 3[kh]4 min.; 11) in the hanging on the bar the tray of feet to the cross-beam - 3[kh]20 of times; 12) run at the average rate on the [peresechennoy] locality - 1 hour; 13) exercise to the stretching and the weakening - 10 min.
Subsequently in essence we will indicate only load in the base exercises with the weights. (Exercises to the general and special physical training they were given (in parallel with the pushes, jerks, swing) to all basic groups of muscles, moreover muscles of body, arms and feet were trained respectively during the different days of week. A quantity of approaches in the exercises on [OFP] and [SFP] varied in the limits of 2-5 approaches, while the number of repetitions in the approaches - in the limits of 6-20 times).
8.07.02: push - 6[kh] (24+24 kgf) of /10 times; swing with the weight 16 kgf - 3[kh]3 min.; swing with the weight 32 kgf - 2[kh]25 of times.
9.07.02: jerk - 3[kh] (24 kgf) of /20 times.
11.07.02: push - 5[kh] (24+24 kgf) of /12 times; swing with the weight 16 kgf - 2[kh]4 min.; swing with the weight 32 kgf - 2[kh]20 of times.
12.07.02: jerk - 2[kh] (16 kgf) of /55 times. 13.07.02: push - 4[kh] (24+24 kgf) of /15 times; swing with the weight 16 kgf - 2[kh]5 min.
15.07.02: power relay race. 16.07.02: push - 3[kh] (24+24 kgf) of /20 times; jerk - 1[kh] (24 kgf) of /25 times; swing with the weight 16 kgf - 3[kh]2 min.
18.07.02: push - 2[kh] (24+24 kgf) of /33 times; swing with the weight 32 kgf - 6[kh]15 of times.
19.07.02: easy “pumping” at will; light run.
20.07.02: estimation in the basic exercises: push - 1[kh] (24+24 kgf) of /51 times (in 8 minutes); jerk - 1[kh] (24 kgf) of /42 times (by each hand, on 4 min. - to each hand).
21.07.02 - 5.08.02: productive leisure. 6.08.02: push - 6[kh] (24+24 kgf) of /13 times; swing with the weight 16 kgf - 1[kh]10 min.; swing with the weight 32 kgf - 2[kh]25 of times.
8.08.02: jerk - 3[kh] (24 kgf) of /18 times. 9.08.02: push - 5[kh] (24+24 kgf) of /15 times; swing with the weight 16 kgf - 2[kh]8 min.; swing with the weight 32 kgf - 2[kh]25 of times.
10.08.02: jerk - 2[kh] (16 kgf) of /60 times. 12.08.02: the push of one weight 32 kgf - 3[kh]10 of times.
13.08.02: push - 4[kh] (24+24 kgf) of /18 times; swing with the weight 16 kgf - 2[kh]10 min.
15.08.02: the push of one weight 32 kgf - 2[kh]14 of times; swing with the weight 32 kgf - 3[kh]25 of times.
16.08.02: push - 3[kh] (24+24 kgf) of /25 times; jerk - 1[kh] (24 kgf) of /28 times; swing with the weight 16 kgf - 3[kh]5 min.
17.08.02: power relay race.
19.08.02: push - 1[kh] (24+24 kgf) of /37 times; 1[kh] (24+24 kgf) of /25 times; swing with the weight 32 kgf - 5[kh]18 of times. 2
0.08.02: productive leisure.
22.08.02: push - 1[kh] (24+24 kgf) of /45 times; jerk - 1[kh] (24 kgf) of /30 times; power relay race.
23.08.02: push - 2[kh] (24+24 kgf) of /30 times; swing with the weight 32 kgf - 5[kh]25 of times.
24.08.02: push - 1[kh] (16+16 kgf) of /100 times; 1[kh] (16+16 kgf) of /50 times; the push of one weight 32 kgf - 2[kh]10 of times; jerk - 2[kh] (16 kgf) of /50 times.
26.08.02: productive leisure.
27.08.02: estimation in the push - 1[kh] (24+24 kgf) of /61 times (in 8 minutes).
29.08.02: estimation in the jerk - 1[kh] (24 kgf) of /51 times (by each hand, on 4 min. - to each hand).
30.08.02 - 11.09.02: productive leisure.
12.09.02: push - 6[kh] (24+24 kgf) of /12 times; swing with the weight 16 kgf - 2[kh]4 min.; swing with the weight 32 kgf - 2[kh]15 of times.
13.09.02: jerk - 3[kh] (24 kgf) of /18 times.
14.09.02: push - 5[kh] (24+24 kgf) of /14 times; swing with the weight 16 kgf - 2[kh]5 min.; swing with the weight 32 kgf - 3[kh]15 of times.
16.09.02: jerk - 2[kh] (16 kgf) of /70 times. 17.09.02: push - 4[kh] (24+24 kgf) of /17 times; swing with the weight 16 kgf - 3[kh]5 min.
19.09.02: push - 3[kh] (24+24 kgf) of /24 times; jerk - 1[kh] (24 kgf) of /28 times; swing with the weight 16 kgf - 3[kh]4 min.
20.09.02: swing with the weight 32 kgf - 4[kh]20 of times.
21.09.02: power relay race.
23.09.02: push - 2[kh] (24+24 kgf) of /37 times; swing with the weight 32 kgf - 6[kh]17 of times.
24.09.02: jerk - 1[kh] (16 kgf) of /100 times.
26.09.02: estimation in the push - 1[kh] (24+24 kgf) of /70 times (in 9 minutes).
27.09.02: estimation in the jerk - 1[kh] (24 kgf) of /54 times (by each hand, on 4 min. - to each hand).
28.09.02 - 7.10.02: productive leisure. 8.10.02: push - 4[kh] (24+24 kgf) of /20 times; swing with the weight 32 kgf - 2[kh]40 of times.
10.10.02:
jerk with the soaped palms - 1[kh] (16 kgf) of /70 times; swing with the weight 24 kgf - 2[kh]3 min.
11.10.02: power relay race.
12.10.02: push - 3[kh] (24+24 kgf) of /28 times; swing with the weight 32 kgf - 4[kh]25 of times.
15.10.02: push - 1[kh] (16+16 kgf) of /150 times; jerk - 3[kh] (16 kgf) of /60 times; swing with the weight 24 kgf - 3[kh]3 min.
17.10.02: power relay race. 18.10.02: push - 2[kh] (24+24 kgf) of /46 times.
19.10.02: push - 1[kh] (16+16 kgf) of /120 times; jerk - 2[kh] (16 kgf) of /80 times.
21.10.02: productive leisure.
22.10.02: the appearance on the superiority of Tambovo region on weightlifting among the youths (in weight cat. to 55 kgf): push - 79 lifts (in 8,5 minutes); jerk - 36 lifts (by each hand, on 3 min. - to each hand).
23.10.02 - 26.10.02: productive leisure.
27.10.02: power relay race.
28.10.02: push - 1[kh] (24+24 kgf) of /35 times; swing with the weight 32 kgf - 2[kh]25 of times.
31.10.02: the appearance at the All-Russian tournament on weightlifting “the superiority of Russian committee [FSO] “the youth of Russia” among the elder youths” (g. Zhukov) (in weight cat. to 55 kgf): push - 68 lifts (in 9 minutes); jerk - 40 lifts (by each hand, on 4 min. - to each hand).
Was engaged the IInd place (on the sum of [dvoeborya]). As can be seen from [privedennogo] it is above plan for training for this weightlifter, support in them was done in essence to the push. Basic “strategy” of trainings (in the competing exercises) was the following: from the large number of approaches with the smaller number of repetitions of → to a smaller quantity of approaches, but with the large number of repetitions (i.e. lifts) in each approach. XIII. Since weightlifting relates to the cyclic I see sport, then energy consumption in weightlifters during the trainings and appearances on the competitions let us compare with the energy expenditures, for example, of athlete- stayers. In connection with this us it would be desirable to recommend to the beginning weightlifters thoroughly to follow the food ration and to in proper time supplement its energy resources.
Let us give here several prescriptions of the most popular and simple in the preparation cocktails.
1. Carbohydrate- mineral cocktail. Composition: oat groats (“Hercules”, “Bystrov” and the like) - 150 g; sugar - 100 g; glucose - 15 g; honey - 15 g; ascorbic acid (in the powder) - 5 g; citric acid - 5 g (or the juice of 2-3 squeezed out lemons); the syrup of sweetbrier - 100 ml; common salt - 10 g; glycerophosphate of calcium (in the granules) - 5 g; multivitamin preparation “[Undevit]” - 10 lozenges; water - 1000-1500 ml the method of the preparation: to make broth from the bunting, to grind the lozenge of multivitamins and granule of glycerophosphate, to mix all ingredients. Use: after the harassing trainings, and also in the space between the shock and [ryvkovym] exercises on the prolonged competitions (to use into 3-4 methods).
2. Carbohydrate cocktail. Composition: glucose - 50 g; preparation “To [asparkam]” - 2 g; ascorbic acid (in the powder) - 0,5 g; the vitamin Of [v]1 - 0,025 g; common salt - 2 g; caffeine - 0,1 g; glycerophosphate of calcium - 1 g; the juice of one lemon; fruit juice or water - to 200 ml the method of the preparation: all to thoroughly mix. Use: after the wasting trainings.
3. Carbohydrate- protein cocktail. Composition: dry milk - 25 g; milk condensed - 125 g; bilberry - 2 table spoons; juice from half of lemon; honey - 1 table spoon. Method of the preparation: all to thoroughly mix. Use: after high intensity trainings.
4. Protein-carbohydrate cocktail. Composition: sour cream - 1 container; milk [pasterizovannoe] - 1 container; bananas - 2 pcs; egg - 3 pcs; chocolate - 2 tea spoons (it is possible to replace with syrup). Method of the preparation: in the mixer to shake up sour cream, milk, damp eggs and [melkonarezannye] or wiped through bananas, then to strew the obtained mixture by the rubbing chocolate or to pour on by syrup. Use: after intensive trainings as additional nourishment. Concluding this article, let us note that the [privedennye] above recommendations in no way substitute councils and the manuals of the most experienced trainers - contact with “living” specialist nothing will replace! But, nevertheless, we hope that the thoughts, expressed by us with respect to some questions of training the beginning weightlifters, will prove to be useful and will have contribute to ordering and rationalization of training process those, who just barely approach the occupations by weightlifting.
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