Month volume of Load in Olympic Weightlifting
Month volume of Load
Month volume of Load
If we look at the volume of load in the month before a crucial competition, then we find for the majority of lifters it is within the limits of 100-150 tons. And almost every lifter has a month volume of load before a competition which is pretty stable in size.
Such a stability of the volume of the month load is not maintained if there is no competition. Lifters train with significantly large volumes of loading in the order of 200-300 and more tons and the smallest in the order of 50-60 tons (unloading month). In our opinion, such variation of the volume of load in a competition month is completely unjustified. As investigations have shown, a more successful performance is maintained when liters have a volume of load like that in a month before a crucial competition.
Weekly volume of load
The absolute value of the volume of load in the month cycle obviously has a great meaning for the attainment of sporting results. But no less important is the correct distribution of load into weekly cycles, and then the week cycle into different training sessions. Taking into account the adaptation of the organism to limit sessions, if follows that the volume of the load must be divided varyingly. That is, in the week cycles the load is not distributed equally.
For example, if we take the volume of load for weeks up to a competition, then a highly qualified lifter they are divided up in the following way. Counting from the day of the contest, in the first week the load does not exceed 15-16%, in the second 20-23%, in the third 35-37% and in the fourth week 25-26% (Scheme 1, Diag. 57).
It is possible to distribute the volume of load in a second way:- first week 13-15%, second week 20-21%m third week 28-30%, fourth week 35-36% (Scheme 2, Diag. 58).
It is possible to perform well in competition with a distribution of load thus:- first week 12-13%, second week 24-25%, third week 37-38%, fourth week 24-25% (Scheme 3, Diag. 59). It is most preferable to divide the load according to the first scheme. It is necessary to plan the load by the second scheme if the previous month volume of load was high 150-200 tons or more. Then the time for reducing the load and preparing the lifter for a competition in two weeks is insufficient. As seen in the outlined schemes, the volume of load in the week of the contest is the lowest, about 12-16%.
In the second week it does not exceed 20-25%, in the third week is between 29-38%, and in the fourth week is 24-35%.
Investigations have shown that high results can be attained according to several methods of constructing the load. Here a variation of 2-4% in the adduced schemes is permissible.
How should the volume of load be divided if there is no competition for 2-3 months? The variation of construction of load remains. But it is not essential to reduce the load in any one week to 12%. The reduction of the load in an unloading week (which is essential) can be up to 15-18%.
Volume of load in weekly cycles
The distribution of load in weekly cycles is exceptionally important. Perhaps the most important task of the trainer and lifter consists of how to distribute in the most rational way the training load, especially in weekly cycles. This is fundamental. If mistakes are made in the monthly cycle of the distribution of the load, it tells in a smaller way on the growth of sporting results than can mistakes made in the construction of various weekly cycles.
As has been shown, the absolute size of the planned load in a week cycle depends on the time to a competition.
In the last week before a contest the volume does not exceed 12-17 tons.
For a triple training session (normally before a crucial contest lifters train not more than three to four times in the week) alternating training sessions and rest periods day by day, conform to the following scheme of distribution of the volume of load.
Taking the volume of load in the week as 100%, then as is seen in the generalization of the training of the strongest lifters, in the first session (six days before the contest) a lifter performs 54% of the volume of the load for the given week, second day 30%, the third day 16% (Diag. 60).
Concretely, in the given week we see the volume of the load in the first session is the largest, in the second it is medium, in the third is the lowest. Such a distribution of load is characteristic for the week before a competition. If the weekly cycle of the training sessions does not end in a competition, then the distribution of the load will be different. Above all, it must be shown that the absolute size of the load must be significantly higher (when the given week is not an unloading one). In an unloading week it is permissible to distribute the load according to the plan of a pre-contest week.
Based on the findings of experiments by our workers, the following scheme of distribution of the volume of load in weekly cycles can be offered.
LARGE - SMALL - MEDIUM - SMALL LARGE
For the maintenance of the distribution of the load into weekly cycles:-
LARGE MEDIUM LARGE SMALL LARGE MEDIUM HIGHER MEDIUM - SMALL
Such a construction of the training load is shown to be more effective in 61.3% of cases in comparison with the traditional, when the training load is gradually increased then reduced (by A.D. Ermakov, in experimental and controlled groups where the total load in the investigative period and also the selection of exercises was identical).
The adduced rational scheme of distribution of the training load turned out to be effective for qualified lifters. For lifters of high class, having results at world level, it can turn out to be irrational. The point is that highly trained lifters can carry a significantly larger load. And for these it is possible to structure the loading thus:-
LARGE MEDIUM LARGE SMALL MEDIUM LARGE etc.
Another possible variant of distribution is:-
LARGE LARGE SMALL MEDIUM LARGE LARGE
But this scheme is only possible for well-trained lifters. For lifters of low training experience it can be adopted only in one weekly cycle. After this it is necessary more often to alternate large and small loads. This is connected with the fact that only high loads are sufficiently effective for the exceeding of sporting results for trained lifters.
But large loads give effect only when they alternate with small and medium ones, i.e. when conditions are created for the recovery of the organism after a heavy load. Medium loads allow the maintenance of the work-capacity of the organism and sporting results at a given level. Small loads performed after large and medium ones, allow the recovery of the organism, and on this basis have a sharp increase on work-capacity.
Small loads are seen to be basic after a training session which creates significant tiredness, when recovery and growth of the organism is made necessary.
Experience and investigation shows that it is not expedient to adopt more than two small loads in a row. Trained lifters, adopting in succession several small loads, will shorten their sporting form, their sporting attainment. Correct construction of the training process, above all is related to a rational variation of large medium and small training loads.
Khizer Hayat Raja
Sr. Lecturer in Physical Education & Sports
International Weightlifting Coach & Expert
E mail: wlexpert@yahoo.com
Month volume of Load in Olympic Weightlifting
By: Khizar Hayat
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