TRAINING BEGINNING WEIGHTLIFTERS 15 - 17 YEARS OF AGE

Tazhelaya Atletika, 6:15-19, 1977

O.M. Korneluk
(Continued from Vol.18, No.1)

At the end of the second month of training we added an additional event to

determine the approximate maximal lifts of the athletes in the snatch, clean and
jerk, squats, press exercises and jerk press. From the results shown of technical
mastery, the ability to continue further sessions was determined. From the
original group of 40, 15 were usually cut and approximately 15 remained.

Beginning with the third month, the sessions were carried out 4 - 5 times per
week and their duration increased up to 2.5 hours. Planning became more
definite as the athletes knew their maximum achievements in the different
exercises quite well. An outstanding trait of our training - selection method during
this period was that in each of the sets a different number of repetitions of each
exercise was executed (from 1 - 6). In these workouts, in each succeeding set,
the lifter increases or decreases the number of repetitions but not less than by 2.
For example: 70%/6-1, 70%/2-1, 70%/4-1, 70%/2-1, 70%/6-1.

We call this method the variable repetition method. Different numbers of

repetitions in each set are executed not only with the same barbell weight but
with different weights. For example: 70%/6-1, 80%/3-1, 85%/4-1, 90%/2-1.

Variations in the number of repetitions in each set are individualized by the

athletes by taking into consideration their body condition at the time of training.
However, they still strive, as best as possible, to do more sets with 4, 5 and 6
multiple repetitions.

Each training cycle has two months of preparation. There is a preparatory month
and a pre-competitive month, after which the weightlifter participates in
competition.

Load volume in the preparatory month consists of 2500 lifts and is distributed as
follows: In the first week, 925 lifts (35% of the total volume); in the second week,
400 (16%); the third week 675 (27%); and the fourth week, 500 (20%). Load
volume in the pre-competitive month consists of 1500 lifts: The first week, 540
(36%); the second week, 435 (29%); the third, 360 (24%); and the fourth, 165
(11%).

In the preparatory month the maximum number of lifts in one training session is
215 and the minimum number is 45. In the pre-competitive month it corresponds
to 110 and 25, respectively. In further training sessions, general physical
preparation exercises are used just as they are in the first and second months.
For an example, following is the weekly training program in the preparatory and
pre-competitive periods of training.

THE PREPARATORY MONTH WEEKLY PROGRAM

Monday:

1. Snatch with a squat from the hang up to 70%/4-2, 75%/5-1, 85%/3-1, 95%/1-2.
2. Snatch pulls from plinths 90%/5-2, l00%/5-2, 110%/5-2
3. Front squats up to 70%/5-2, 75%/5-3, 85%/5,2,4,1,3, 95%/2,1,3,1,3
4. Seated press, medium grip 60%/3-3, 75%/5,2,6,3,1,5

Tuesday:

1. Cleans with a squat 75%/5-1, 85%/5-1, 90%/2,1,2

2. Pulls, medium grip (as a % of the snatch) 80%/5-1, 90%/4,2,6,2,6, 100%/6,4
3. Back squats 85%/5,2,4,2,5,2,4, 90%/3,1,2,4
4. Bench press, wide grip 70%/6,2,6,6

Wednesday:

1. Snatch, without the squat 60%/5-2

2. Good mornings 60%/5-2, 75%/5-2, 85%/4-2, 90%/2,5,2
3. Jerk from the chest 60%/5-1, 70%/4,2,5,1,3, 85%/2,5,2,4,2,5

Friday:

1. Power cleans from stands 60%/5-4, 70%/2,5,2,6,3,2, 85%/4,2,5,1,3

2. Pulls, medium grip 80%/5-2, 95%/5-2, 100%/6,4,6,4, 110%/5,2,5,3,5
3. Bench press, narrow grip 60%/6-3, 80%/6,2,6,3,5

Saturday:

1. Snatch 65%/5,2,6,3,4,1,4, 75%/5-2, 85%/4,2,4, 90%/2,1,2

2. Snatch pulls from stands 80%/5-3, 95%/5,2,5,3,5,2,3
3. Front squat 75%/5-5, 85%/4,2,4, 95%/1,3,1

THE PRE-COMPETITIVE MONTH WEEKLY PROGRAM

Monday:

1. Snatch with a squat from plinths 65%/5-3,75%/5-2, 80%/3-1, 95-100%/1-3

2. Clean and jerk 65%/5-2, 80%/3,2,3,2, 85%3,1,3, 95-100%/1-3
3. Pulls, Medium grip 90%/4,2,6,3,5, 100%/4,2,4, 100%3,1,3
Tuesday:

1. Snatch with a squat from the hang 75%/5-2, 85%/2,3, 95-100%/1,2,1,1

2. Front squats 70%/5-3, 80%/5-2, 95-100%/2,1,2,1,1

Wednesday:

1. Snatch 60%/5-1, 70%/5-1, 80%/3-1, 95-100%/1,1

2. Cleans with a squat from plinths, plus the jerk 70%/5,5-1, 80%/3,2-1, 95-
100%/2,2,1,1
3. Snatch pulls 110%/5,2,5,3,5
4. Bench press, wide grip 80%/5-2, 90%/3,2

Friday:

1. Jerk from the chest 75%/5-3, 85%/3-3, 90-95%/2,4

2. Back squats 70%/5-1, 80%/5-2, 90%/2,3,2,3, 95-100%/1,2,1,1
3. Seated press, medium grip 75%/ 5,2,5,2

Saturday:

1 Clean and jerk 65%/5,5, 75%/3,2, 85%/2,2,2, 95-100%/2,1,1

2. Pulls, medium grip 80%/5-2, 90%/5-4, 100%/2-2, 110%/2-2

Our method is based on the premise that in the participating groups there are
athletes who are capable of withstanding great load volumes. The load volume is
necessary in order to create a base for specialized physical preparation, which,
in turn, allows for training high-level weightlifters. For less capable lifters it is not
necessary to fulfill such a volume. This, then, becomes the next selection level.

In the end result we must find out who are the most capable. After 1-2 months of
training with great load volumes, the athletes who remain in the group are truly
very promising and ones who desire to achieve high results. The number of
weightlifters in the groups approaches the norm of 12-15 members. At this time it
is possible to do individualized work with each of them.

As our experiences have shown, by taking in between 350-450 teenagers and

using the above selection criteria (which we have done over a 2-3 year period),
one can easily prepare 1-2 Masters of Sport, 2-3 Candidates for Master of Sport
and 5-7 Class I weightlifters. We believe that these data substantiate the
possibilities of our method and allow us to recommend it to other coaches.