Athletic gymnastics with weights (16 years and older)

“If your hand is completely numb at the machine during the day,
- the best way in the world -
swing the weights a little"
V. Mayakovsky

Athletic gymnastics has many training methods. We present exercises with weights that have proven to be one of the most effective.

With the help of kettlebells, you can perform a wide variety of strength exercises, which is why they are popular. But it is worth remembering that only those who have been systematically performing exercises with weights for at least a year, including dumbbells weighing up to 10-15 kg, can start training with weights. There is no need to rush to increase the load.

It is recommended to do athletic gymnastics with weights according to the following system: in the first 3 months of training with weights of 16 kg, in the next 5 months weights of 16-24 kg are taken, and then from 9 to 12 months the weight of weights will be 24-32 kg. After a year of training, you can take on 32 kg weights.

Anyone who is in good health and over 16 years of age can exercise with weights.

And the real keys to success are regular training and a healthy lifestyle.

The presented set of exercises for athletic gymnastics with weights contains 20 exercises. Of these, 10 exercises using 1 weight and 10 exercises with 2 weights for the development of various muscle groups. These exercises are performed 3 times a week at any time of the day. After one month of classes, rest for 3-4 days is recommended. Athletic gymnastics training with weights should begin with a good warm-up. You need to rest for 2-3 minutes after each approach. Do breathing exercises and relax those muscles that bear the greatest load.

Those looking to increase body weight and muscle size should perform the exercises up to 5 times at a slow pace, up to 10 times at a medium pace, and up to 20 times at a fast pace.

Those who want to reduce body weight and have sculpted muscles should perform exercises at an average pace up to 5 times and at a fast pace up to 15 times. In the middle of the exercise you need to stop for a second, and over time, increase this pause to 3-6 seconds. Stops are necessary to increase body weight when performing exercises at a slow pace and to decrease body weight at a medium pace. Trainees perform exercises without stopping for a month, and the number of exercises with the first option should be increased to 6 times, and with the second, increased to 8 times.

Those under 40 years of age perform the exercises without stopping.

​ Exercises using one kettlebell.

1. ​ Starting position (IP): place your feet shoulder-width apart, hold weights in your hands with your palms on top. With your arms outstretched, lift the weight up.
2. ​ IP: press the weight from the shoulder with your left hand, then with your right hand.
3. ​ IP: kettlebell from the thigh, palm down. Bend and straighten your left, then your right arm. The same movements with the palm on top.
4. ​ IP: sitting. Perform circular movements with one kettlebell overhead.
5. ​ IP: lean forward, rest your hands on your knees. Raise and bend your torso with a weight that is secured with straps at the back of your head.
6. ​ IP: the weight is on the back. Bend your torso forward and bend one leg at the same time. Alternate legs.
7. ​ IP: lying on your back, holding a weight in your hands, palms on top, lift it above your head and lower it to your hips, arms straight.
8. ​ IP: lying on your back, hook your legs, hold the weight on your chest or behind your head. Rise to a sitting position.
9. ​ IP: insert your foot into the arch. Bend and straighten your leg. Do the same with the other leg.
10. ​ IP: press the weight to your chest with the arch down. Squat on your full foot.

A set of exercises with two kettlebells.

1. ​ IP: weights at the shoulders. Squeeze simultaneously and alternately upward.
2. ​ IP: weights in hands at the hips, palms down. Bend and straighten your arms simultaneously or alternately. The same movements with palms on top.
3. ​ IP: weights at the shoulders. Rotate your shoulders in both directions.
4. ​ IP: lying on your back. Press the weights from your shoulders upward. Perform the exercise simultaneously or alternately.
5. ​ IP: main stand. Raise the weights to your shoulders while standing on straight legs.
6. ​ IP: Bortsovsky bridge. Press the weights from your shoulders upward. Perform the exercise simultaneously or alternately.
7. ​ IP: lying on your back. Hook your legs, weights behind your back or at your shoulders. Bend your torso forward. Rise to a sitting position.
8. ​ IP: weights at the shoulders. Do not fully bend and straighten your torso at the lower back at the same time as you rise onto your toes.
9. ​ IP: weights at the shoulders. Feet inward. Squat on your full foot.
10. ​ IP: weights behind your back. Squat on your full foot.

After completing your workouts with weights, immediately start running at a slow pace and in a relaxed state, and then begin the water procedure.

Conclusion: You need to know your body and its reaction to training, diet, etc. This is your important secret to training in athletic gymnastics.

However, " Strengthening the body is a simple matter. It is much more difficult to learn to control your desires, to subordinate your aspirations and impulses to iron discipline."King of weights - Peter Krylov.

And if you have any difficulties in achieving your goal, then our experienced trainers will always come to your aid to provide you with safe and effective training. We are waiting for you at our fitness club "CandyGym". Come!

Among the most popular sports, one of the leading positions is occupied by kettlebell lifting. It has long been known for helping to develop enormous strength, build muscles and improve health. From epics we all know about the power of heroes who lifted huge stones to increase their strength. Working with weights has its pros and cons, you need to know them.

Kettlebell lifting - what is it?

Kettlebell sport belongs to the cyclic sport, the essence of which is lifting the kettlebell as many times as possible in the allotted period of time. There are different disciplines for male and female categories:

1. Men's have 2 disciplines: classic biathlon and long cycle clean and jerk. Biathlon involves the exercise of pushing two weights with both hands from the chest and sharply lifting the weights with one hand. The long cycle push involves throwing the projectile onto the chest.
2. Women have 1 discipline: kettlebell jerk.

In the past, competitions in weight lifting were only for men; the ancient Greeks were the first to introduce this sport. In our country, exercises with heavy objects began to be introduced in the 19th century; the doctor Vladislav Kraevsky was the first to bring this new product to St. Petersburg. He organized an athletics club in 1885 to promote a healthy lifestyle, and very quickly found supporters.

Kettlebell lifting - benefit or harm

The experience of athletes and the statements of doctors prove that working with weights not only helps, but also develops strength, endurance and good coordination of movements, but it is secretly believed that this is the most traumatic form. What are the benefits of kettlebell lifting?

• helps to lose excess weight;
• is one of the safest;
• very simple exercises;
• minimum costs.

Harm from exercising with weights cannot be ruled out either, but only if the athletes begin immediately by lifting heavy weights. Then the unpleasant consequences can be:

• Crick;
• fractures of fingers or hands;
• heart problems.

Kettlebell lifting - advantages

In order for the benefits of such activities to be greater than the harm, you need to be careful and listen to the trainer’s instructions regarding the load. If you follow all the recommendations, kettlebell lifting has obvious benefits for the body, many athletes agree with this. The list of advantages of such activities is obvious:

• You can study both in a group and individually;
• no need to look for special equipment or sites;
• a personal training method is selected for each person;
• You can start training at any age.

Kettlebell lifting - cons

Since kettlebell lifting requires good physical fitness, you should consult your doctor before enrolling in the section. There are a number of diseases in which you will have to stop exercising. Kettlebell lifting takes into account the following contraindications:

• heart or vascular diseases;
• arrhythmia, tachycardia, hypertension;
• diseases of the gastrointestinal tract;
• lung problems;
• poor vision, astigmatism;
• weak ligaments and brittle bones;
• problems with the endocrine or genitourinary system;
• varicose veins or hemorrhoids.

What muscles does kettlebell lifting pump?

Many men are interested in the question: what does kettlebell lifting develop? They are mainly interested in whether a beautiful figure and sculpted muscles will appear. It is believed that in this sport only the muscles of the arms are developed, but this is not so. Equipment can be used to pump up the pectoral and back muscles, legs and deltoids. This needs to be done correctly; there are several rules for pumping up muscles:

1. For the back and upper shoulder girdle – exercises “snatch” and “push”.
2. For the chest muscles - squeeze while lying horizontally or at an angle.
3. For the latissimus dorsi muscles - pull-ups with a kettlebell.
4. For - squeeze over your head.
5. For legs - squat or walk with weights on your shoulders.

You can squeeze the load over yourself one by one or at the same time. An alternating approach develops strength, while a simultaneous approach develops endurance. Experienced trainers advise using a jerk that is repeated many times, then the risk of injury is much lower. The basics of kettlebell lifting are training in motor actions and training methods, there are several of them, the trainer selects methods individually for each athlete.

What is better - kettlebell lifting or powerlifting?

Many people believe that kettlebell lifting and powerlifting are identical sports, but this is not so. Powerlifting is aimed at the strength of the athlete, because he must lift as much weight as possible, therefore for such activities only muscle strength is important, and for exercises in a sport such as kettlebell lifting, due to the complex exercise technique, the following are also important:

• flexibility;
• speed;
• coordination.

Working with a barbell puts a huge load on the spine; athletes often get injured due to lifting heavy weights. Often a competitor swings at a weight that is too heavy for him. This does not happen with a kettlebell, because the weight of the apparatus is strictly coordinated based on the load and age. Kettlebells strengthen the muscles of the entire figure, and the barbell only strengthens the arms.

Sports nutrition for kettlebell lifting

Those who choose weightlifting need to carefully monitor their diet. Nutrition in kettlebell lifting also includes vitamin complexes that are created specifically for security forces. To increase the endurance of athletes, sports nutrition “Leveton Forte” was developed; today it is one of the best complexes. Its most important components:

• Leuzea root;
• ascorbic acid;
• vitamin E;
• bee pollen;
• amino acids, beta-carotene.

Weightlifters also have a good effect with creatine, which affects muscle contraction. Available in the form of powder, capsules and tablets, it is recommended to use it both before and after training. This drug:

• helps increase muscle mass;
• acts as a lactic acid blocker;
• develops relief;
• relieves inflammation in strained muscles.

Kettlebell lifting - interesting facts

Over the years of their existence, all sports have created collections of interesting facts. Weightlifting is no exception; the following secrets of kettlebell lifting are noted:

1. Translated from English, the word “weight” is translated as “kettle-bell.”
2. The shape of modern shells for weight lifters was invented by gunners in the 18th century. It was very difficult for them to put cannonballs into the cannons, and the craftsmen decided to attach a handle to the cannonball so that they could throw the shells into the mouth. As a result, they began to charge several times faster.
3. At the beginning of the 21st century, the craftsmen of the Titan enterprise cast an amazing gift for the anniversary of the city of Verkhneuralsk - a weight that weighed 100 pounds.

Legends of kettlebell lifting

The pages of weightlifting achievements recorded many names of athletes who made a great contribution to the development of kettlebell lifting.

1. Ivan Poddubny. A famous strongman who amazed the whole world with his abilities.
2. Peter Krylov. The circus performer and wrestler demonstrated the best skills in working with weights.
3. Valentin Dikul. Being paralyzed, he managed to achieve fame as a weightlifter, juggling steel balls weighing up to 80 kilograms.
4. Sergei Rachinsky. The Honored Master of Sports, entered the Guinness Book of Records, thanks to his unique abilities, he snatched a weight that weighed 16 kilograms more than one and a half thousand times per hour.
5. Evgeniy Lopatin. Honored Master of Sports, he was the first in history to push 2 weights weighing 32 kilograms more than 100 times in 10 minutes.

Fans of athleticism will be interested in getting acquainted with the training of famous strongmen and using the most useful recommendations in their physical exercises.

If we trace the life path of Alexander Zass, we can say that it was based on constant, purposeful work combined with a strict regime. In one of the photographs, where “Samson” is captured sitting at a table near a samovar, there is his note: “5 minutes of rest.” But he was then 74 years old, and he continued to work, training animals. In his youth, Alexander Zass tried many systems of physical development. He started, like many at that time, with the Sandow system of physical development, then, on the recommendations of Dmitriev-Morro and Peter Krylov, he began to include exercises with barbells in his training. He juggled with weights, squeezed, pulled out and threw them upside down, squeezed two-pound weights on his little fingers. With a barbell, I performed a bench press in a soldier's stance, squeezed the barbell from behind my head, twisted it with one hand, and squeezed the barbell while standing on a wrestling bridge. But still, Alexander was more attracted to the power tricks that he saw in the circus. And so his sports equipment began to transform, beginning to look more like the props of a circus athlete: metal rods of different thicknesses and lengths, chains, horseshoes, forged nails with heads of a larger diameter than usual, all sorts of devices for “dental numbers”, etc. It should be said that all the sports equipment, except weights, was homemade by Zass and he constantly updated and improved it. So, with the help of a blacksmith he knew, a ball barbell was made, the kind that Alexander had seen in circus athletes. The balls were hollow and could be filled with sand. This is how the weight of the bar changed. The barbell did not rotate, which made it difficult to perform some exercises, such as barbell cleans. Bulldogs were also homemade (dumbbells weighing more than 16 kg were called that). Alexander had a whole set of them: 16, 24, 40 kg. Zass paid great attention to developing finger strength. In addition to the usual exercises of winding a cord with weight on a stick, he constantly carried with him a thick “Arabian” ball, which he squeezed with his fingers. I trained the extreme phalanges of my fingers with self-resistance exercises and twisting chain links with my fingers. Subsequently, breaking chains with his fingers was constantly included in his repertoire. While working in the circus, he continued to study the methods of training all the strongmen he met. He studied their data, seeking to understand why different exercises had different effects on muscle growth and results. As a result, he determined for his training a combination of dynamic exercises with isometric exercises, which, as he believed, helped him develop the strength and endurance necessary for a professional strongman. “Samson” paid great attention to breathing exercises, which help develop the muscles involved in the breathing process and increase the mobility of the chest. Samson's chest excursion (the difference between the chest circumference between inhalation and exhalation) was 23 centimeters. The colossal excursion of the chest, strong intercostal muscles and latissimus dorsi muscles allowed “Samson” to break the chains tied around his chest.

Training day of world champion Nikolai Vakhturov (From Vakhturov’s article in the magazine “Hercules” No. 12, 1915)

“I get up at 8 o’clock. I've been walking for an hour. I come home and drink four glasses of sweet tea. I rest, lying in bed, for about half an hour. Then I train for an hour with four-kilogram dumbbells according to I.V. Lebedev’s system. I run in place with deep breathing for 15 minutes. I wipe my body with a wet towel and go for a walk for an hour and a half. When I get home, I pull the resistance band for about twenty minutes and do about 50 push-ups on chairs in a row, and then I jump over chairs for five minutes. I take an air bath, sitting on a chair, and wipe my entire body with cologne. I have lunch, mostly just greens (I don’t eat boiled meat at all). I walk for about an hour. I sleep for an hour and a half. When I wake up, I read the newspapers. I drink four glasses of tea. I go to the circus, where I wrestle. The next day, when I get up, I immediately start training in wrestling for an hour and a half. I pull the enemy up with a reverse belt 20 - 25 times. Then I run and go for a walk. That’s my whole “system”, into which, by the will of fate, my whole life fit in.”

The method of life of the champion athlete Jan Krause (Hercules Magazine No. 13, 1915)

“The main secret of my success in weightlifting is that I once and for all set myself the goal of leading a harsh, strictly defined lifestyle, from which I never deviate. I also never deviate from the method of training and distribution of the day that I have adopted. This is how my day goes. I get up at eight o'clock in the morning. I drink two glasses of sweet tea and eat a bun with butter and two eggs. I'm going to work. I return home and have lunch: very little meat, a lot of greens, fruit and usually buckwheat porridge. I have a good appetite, but I don’t eat my fill, but I get up from the table with the feeling that I could have another snack... I’m resting. I drink milk with black bread. I'm going for a walk - at least 4 - 6 miles. When I come home, I train twice a week from 8 o’clock to 11 o’clock in the evening, and on weights I devote an hour and a half to free movements. When it comes to kettlebell exercises, I mainly train on pushing movements (I don’t like push-ups); I try to do all the movements once a week. I don’t train with dumbbells at all and consider them completely unnecessary for a record-breaking weightlifter. I go to bed at 12 o’clock at night, and so on, day after day.”

“His name in Paris and Madrid is a guarantee of full fees. Strong infinitely and precisely cast from steel. If he only defends himself, there is no force that could break him. When I was still a student at the I. V. Lebedev School of Athletics, even the strongest professionals did not know what to do with the “spool”. Now the iron Spul is the thunderstorm of all championships...” (Album “Wrestlers”, publication of the magazine “Hercules”, Petrograd, 1917) “In my opinion, everyone should develop a separate training system for themselves, in accordance with their habits and characteristics body. Here's my training day: I get up at twelve o'clock. I take an air bath for 10 minutes. I do push-ups, lying on the floor or on chairs, 100 times (staggered, of course). I do ten minutes of eight-pound dumbbells. After letting my body cool down, I take a cold shower. I rub my body red with a shaggy towel. I'm getting dressed. I drink two bottles of hot milk with cream and sugar. I eat a hearty breakfast of eggs, vegetables, flour and fruits, and I chew very slowly. I walk for about two hours. I walk at a brisk pace, sometimes I switch from walking to running. When I get home, I do a 5 minute workout with 8 pound dumbbells. I pull the rubber for 5 minutes. I train in wrestling for 30 - 40 minutes. After a 5-minute rest, I do 100 jumping jacks in place. I run for 10 minutes. I'm taking a shower. I rub cologne all over my body. I go for a walk for 15-20 minutes. I have lunch: vegetables, flour, very little meat, fruit. I walk for half an hour. I play billiards. Then I wrestle in the circus. After the fight, I wash my body with water and rub it with alcohol. I have dinner: greens, eggs. I drink two bottles of milk with cream and sugar. I walk for half an hour and go to bed no later than two o’clock in the morning, so that I have at least 10 hours of sleep.” (From the sixth issue of the magazine “Hercules” for 1915)

Recommendations by I. V. Lebedev (“Uncle Vanya”) for beginning athletes (“Weightlifting,” 1916)

“My teacher, Dr. V.F. Kraevsky, to the assurances of many opponents of the development of heavy weights that “you can overstrain yourself,” responded like this: “If you can lift a weight, then you will not overstrain yourself; and if you can’t lift it, then you won’t strain yourself either, because you won’t lift it.” This was quite witty, but not entirely true, since by lifting heavy weights without knowledge of the basic laws of weightlifting, you can overstrain yourself and ruin your health. Meanwhile, the basic laws of weightlifting (kettlebell lifting) are very simple. Here they are: 1. Do not lift the weights impulsively (especially do not tear them off the ground abruptly) and you will not overstrain yourself; 2. Do not hold your breath while lifting the weight (or approaching it); 3. Do not unnecessarily strain other muscles except those that perform the necessary “work”: for example, when squeezing and pushing with both hands, you do not need to tightly grip the barbell; with any movement with weights, tension is required only for lifting, but the weight must be lowered very easily without any muscle tension; 4. “Work” constantly smoothly, without sudden movements, even when pushing, all tempos of movement should be smooth; 5. Do not be nervous either during the “work” or when starting it, that is, do not be afraid of the weight, assure yourself that you must lift the weight, that you cannot help but lift it. If you internalize these rules, then you won’t experience the slightest harm from weightlifting, but you will get undoubtedly great benefits: increased strength, muscle development and awareness of your own strength. Each person can become two or three times stronger, and heavy weights are one of the most powerful ways to make a person stronger. When lifting weights, you need to make a distinction between record lifting and training lifting. In pursuit of records you need to be very careful. It is best for beginners to put aside all thoughts of records for a year or two. Strengthen and temper your body by training in several sports - a wide variety, and only after that begin record-breaking training. If “the record doesn’t break,” don’t be upset and don’t give up on the workout: in essence, nothing in the world will change because you didn’t lift 10 pounds more, and you’ll still get great benefits from the workout. Regarding the lifestyle: “the human body does not tolerate constraint, but any excess is harmful.” As for food, I strongly advise against eating meat: it introduces putrefactive decomposition products into your body and forms uric acid, which poisons the body. The basic rule for eating is to chew as slowly as possible. I don’t recommend drinking alcohol or smoking at all. Sleep - 7-8 hours. Dress without wrapping yourself up or wearing warm underwear. Fresh air and water (showers or washes) are necessary for every person who wants to be strong and healthy. Here is a training scheme for an amateur weightlifter, assuming he is free all day. Get up at 8 o'clock in the morning. Air bath 5 - 10 minutes. Freestyle movements - 5 minutes. Light dumbbells - 10 minutes. Rubber stretching - 10 minutes. Freestyle movements - 5 minutes. Running (at least in place) - 3 - 5 minutes. Air bath (until the heart calms down), shower (dousing or rubbing the whole body). Go to bed, cover yourself with a warm blanket to sweat. Get up and wipe yourself with water at room temperature with cologne or alcohol. Eat 2 - 3 soft-boiled eggs and drink 1 - 2 glasses of hot milk with sugar. Chew slowly, drink the milk in small sips, holding it in your mouth. Get dressed and go for a walk. Walk quickly, but with a clear, even step. Sometimes start running. The walk lasts 1 - 2 hours. When you come home, if you have rings or parallel bars, do gymnastics on them, and if not, then do push-ups on chairs. Every 1 - 2 days, increase the number of repetitions. Training with rubber bands - 10 minutes. Jumping - 5 minutes. Air bath - 3 minutes. Whole body rubdown. Breakfast. Two hours after breakfast, train with heavy weights, and devote one day to push-ups and push-ups, the other to push-ups and pull-outs, the third to just push-ups. Be sure to add to these movements every day: bench presses, squats on toes with a barbell on your shoulders behind your head, and biceps pull-ups. Then, holding the barbell with an underhand grip, bend and straighten your arms at the wrist joints. Weight training is done with very light weights; example: an athlete can bench press 72 kg with both hands - he should start the workout with 32 kg and end with a weight of 56 kg. Kettlebell training continues for one hour. Dumbbells - 15 minutes. Running - 5 - 10 minutes. Whole body rubdown. Walk. Take up other sports: swimming, football, rowing, cycling, and in winter - skating or skiing. Lunch - a lot of fruit, raw boiled. 2 hours after lunch - training in wrestling with a partner: first strength, then - for techniques. Lasts 1 hour, with breaks. Then gymnastics on machines (simulators) or freestyle movements - 5 - 10 minutes. Rubbing the body with cologne. Walk. When you come home, drink hot milk with sugar, but do not have dinner. At 12 o'clock - go to bed. At the same time, train with heavy weights three times a week: every other day. The best kettlebell training is with separate weights. If you have the opportunity to take boxing lessons, then take up boxing on your free days. One day a week is a complete rest from any training, except for other outdoor sports: football, etc. Needless to say, there are very few lucky athletes who have the opportunity and leisure to devote their entire day to training. But every person has free time, in a smaller or larger amount, both in the morning, during the day, and in the evening. Create a short training plan for yourself, following the example above, so that it is no less versatile. In two years you will be a strong and well-rounded athlete and then you can start special training.”

How Georg Hackenschmidt trained (Hercules Magazine No. 14, 1915)

“Georg Hackenschmidt owes his strength, his muscles, his records and his entire career solely to training... Among Russian athletes there is not one who devoted all his leisure time to training as diligently as the “Russian Lion.” Hackenschmidt's initial “work,” before his arrival in Petrograd in 1897, was not rational. True, he raced a bicycle, was a good gymnast, could already twist 240 pounds (96 kg) with one arm, and, performing in small Baltic circuses under the name “Lenz,” amazed the public with the development of his muscles. But the real training for him began from the day when Dr. V.F. Kraevsky began working with him. At almost three months, Hackenschmidt expanded in his chest by almost 10 centimeters and began to give the impression of Hercules of Farnese. Doctor Kraevsky achieved this with enhanced nutrition: a remarkably strong broth was cooked for Hackenschmidt, and a plate of broth was boiled from 6 - 7 pounds of meat. Kraevsky fed Gakkenshmidt exactly for slaughter, at the same time forcing him to train with weights - average weight - for 2 - 3 hours, twice daily: in the morning and in the afternoon. At the same time, training on the rings was mandatory. Body hygiene was very important - after training there was a cold bath and a walk. Hackenschmidt did very little dumbbell training at that time. But much attention was paid to separate weight exercises (with bulldogs and weights) and squats with a barbell over the shoulders. This is how Hackenschmidt’s kettlebell training went on at that time; with wrestling, things were worse then - there was no one to train seriously with, I had to limit myself to friendly training in Kraevsky’s circle and in the Athletic Society, running and jumping. The time for real wrestling training came for Hackenschmidt from his American tour, when he began training with Dr. Roller, the best representative of freestyle wrestling. Every day, every morning, Gackenschmidt and Roller, dressed warmly, ran for about an hour without rest, until they sweated. This was followed by wrestling training, followed by a massage. After the massage, free movements according to the Dane Muller system and a bath.”

World champion, athlete and wrestler Stanislav Zbyshko-Tsyganevich about his training

“I sleep for ten hours. I get up at 5 am. I take an air bath for 5 - 10 minutes. Then I train for half an hour with 5-pound dumbbells, do freestyle movements, and do some exercises with bands. I take a shower and eat something light. In general, I don’t eat any meat; I even feel some kind of disgust for it. My food is fruits, greens, flour and a lot of cakes. I don't drink wine or beer. I love milk and very sweet tea (6 pieces per glass). I go for a walk, and from time to time I switch to a slow run. Arriving home, I begin to train in wrestling, usually with 3-4 wrestlers in a row, and especially practice lifting them from the ground with a reverse belt several times. Wrestling training takes about an hour. Then massage and shower. Breakfast. Walk again and then run (I run for 1.5 hours with breaks). After running, I start walking, and try to breathe deeply and strongly. Then - lunch. After lunch I read something and do some correspondence. About two hours after lunch there is another training session. I work out with dumbbells, rubber bands that I stretch from behind my back, play handball and jump rope. In Europe, jumping rope is a child's game, but practical Americans have long realized that jumping rope is an excellent workout for breathing, against obesity, etc. All American wrestlers and boxers always use jumping rope in their training. After training, another massage, then a bath. I have dinner and go for a walk at a slow, quiet pace. Then a good, sound sleep. I do weightlifting once a week, and I push a barbell of 104 kg 25 times in a row, lifting it the same number of times at the same pace on the chest. On days when I have a particularly difficult fight ahead of me, my training is limited to just jumping rope. These days I try not to get nervous and not think about anything, but mostly read novels by my favorite writer Henryk Sienkiewicz. As if alive, the images he created of our Polish heroes and that heroic young man whose name I took and whom I set as my prototype, Zbyszko from “Sword Bearers,” appear before me. When I go to fight in the evening, these inspired images seem to inspire me - I experience an inexpressible lift of spirit. After the struggle, I wash first with warm water with soap and a brush, then with cold water and wipe myself with some alcohol so as not to get boils. I have dinner and take a walk. This is the mode of life I adhere to. I am often asked which contractions were the most difficult. In French wrestling - with Poddubny, in Free American wrestling - with the Indian Gamma.” Anthropometric data: height - 175 cm, weight - 120 kg, chest circumference when inhaling - 130 cm, biceps - 52 cm, forearm - 38 cm, thigh - 78 cm, lower leg - 46 cm.

Recommendations from Honored Artist of the RSFSR, professional athlete Valentin Dikul for those involved in athletics.

1. Systematic medical supervision is required. 2. You can move on to developing special strength qualities only after a year of athletic gymnastics. 3. Before exercising with weights, a thorough warm-up is necessary to warm up the muscles. 4. Every week you need to change a number of exercises and the order in which they are performed in order to avoid the muscles “getting used to” the loads of repeated movements. 5. Even trained athletes should engage in purely strength training for no more than 30 - 40 days. 6. When exercising with heavy weights, pay special attention to your joints and avoid overloading them. 7. Perform all exercises in 5 sets of 6 times. For the abdominal muscles - 3 sets of 30 - 40 times. The recommended load should serve as a guide; you should always take into account your individual capabilities and physical fitness. 8. Do not in any way strive to “eat up” weight, which is what weightlifters of heavy weight categories and circus strongmen once strived for. My strength is the result of modern training methods.

Daily regime

“I get up at 8 a.m. and do light exercises. I'm having breakfast. I spend two hours writing letters from patients. Then I train for 4 hours with full effort and always with heavier equipment than those used during the performance. Resting. I give another two hours to the sick. And finally, I begin to prepare for the performance in the arena. I don't use a special diet. I eat a little. But the diet is based on protein foods, fruits, and vegetables. In winter, I definitely add multivitamins.” Personal records of V. Dikul: bench press - 240 kg, squats - 340 kg, deadlift - more than 500 kg. Without special training in triathlon, he had a result of 547 kg (two press - 182 kg, two snatch - 157.5 kg, two clean and jerk - 207.5 kg). Anthropometric data: height - 175 cm, weight - 108 kg, biceps - 50 cm. To lovers of athleticism, V. Dikul #3 105# addresses the following words: “Be faithful to the end to athleticism, do not rush from side to side, love your wonderful a sport that will give you good health, physical beauty, and expand your spiritual world.”

Recommendations for beginner athletes from the book “Athleticism” by G. Tenno and Yu. Sorokin

In 1968, the publishing house “Young Guard” published the book “Athleticism”, which immediately became a bestseller among fans of strength. International weightlifting judge Georgy Pavlovich Tenno, using his wealth of knowledge on the history of world athletics, developed sets of exercises with weights and gave methodological recommendations that have not lost their relevance to this day.

Having familiarized yourself with the sets of physical exercises and the recommendations of famous athletes, you can choose one or another of them for training, taking into account your capabilities and the goal that you set for yourself. Systematic, purposeful exercise will certainly bring tangible results in increasing strength, developing an athletic figure, endurance and general well-being. The effect of exercise will be greater if you diversify your workouts. In addition to weight training, include running, swimming, and outdoor games in your activities. In conclusion, we can cite the words of the famous Georg Hackenschmidt: “All people of outstanding strength achieved their physical perfection only with the help of significant willpower: they wanted to become strong and became strong. Everyone needs to have faith that they can become strong.”

"Strength martial arts. Athletics, bodybuilding, powerlifting, kettlebell lifting, bodybuilding", L.S. Dvorkin

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Methods of training weightlifters

Training load

In kettlebell lifting, the volume of load is determined by the product of the number of lifts and the weight of the weights and is expressed in kilograms. Since training with kettlebells involves working with a constant weight, when determining the volume of the load, the number of approaches in this exercise should also be taken into account. In practice, this entry looks like this:

Numerator - weight of the weight(s);

The denominator is the number of lifts;

The multiplier on the right is the number of approaches (if one approach is done, the multiplier is not set).

Let's give an example. In the snatch, the person doing the kg 10 times with each hand and doing 5 approaches. Then the volume of load in the snatch will be:

24 x[ 10 + 10 ] = 2400kg

In the clean and jerk, he also did 5 approaches and lifted two weights of 24 kg each 20 times. The load volume in the clean and jerk will be:

[24+24]/20 x 5 = 4800 kg.

The total number of kilograms lifted during a workout in various exercises constitutes the total volume of the load.

As for the intensity of the load, there is no unambiguous definition of this concept in this sport. V. A. Polyakov and V. I. Voropaev (1988) propose to define the intensity of the load as the ratio of the work done to the maximum result shown in a particular exercise, expressed as a percentage. For example, the best result in the snatch was 80 lifts (40 with each hand). Then work with an intensity of 80 percent will be equal to 64 lifts, at 70 - 56 lifts, at 90 - 72 lifts, etc.

Research shows that the greatest gains in kettlebell exercises are achieved when working at an intensity of 80-85 percent. Training with an intensity of 90-95 percent is carried out mainly during the competitive period and immediately before performing at competitions (at control estimates).

Development of strength endurance

To develop strength endurance in kettlebell lifting, practitioners need to: increase the functionality of the body, increase strength

various muscle groups, improve coordination of movements, increase endurance to dynamic efforts, develop physical performance. Since in kettlebell lifting exercises are performed with great tension and for a long time, in order to maintain high performance during this period, appropriate strength endurance is necessary. Performance in this case is characterized by the ability to perform a large volume of training load during one session or during the entire preparation for a competition.

It is recommended to develop strength endurance in the following sequence: first, strength exercises with weights, then exercises with a barbell, and in the final part of the workout - cross-country running and jumping. To train strength endurance, the method of increasing intensity is very often used, which involves performing exercises with pus at a faster pace. An increased pace of performing exercises provides the body of the practitioner with a higher load, which in turn increases performance and thereby allows you to increase the level of endurance for performing exercises under normal operating conditions. However, this method can be recommended to a greater extent for more experienced athletes.

The practice of training kettlebell lifters shows that the greatest training effect is achieved at a certain level of fatigue, which is achieved by working longer with lighter weights. In this case, the training is carried out at a level of 60-70 percent of the maximum, but with a change in the weight of the weights - from more to less.

Circuit training method

This method is very effective in training kettlebell lifters and, in particular, for developing strength endurance. It can be used at any time during training. Its effectiveness lies in the fact that one workout includes a large group of diverse exercises not only with weights, but also with a barbell, on gymnastic apparatus, etc. Let's give an example of such a workout.

1st station. Snatch with each hand (30-40 points from the maximum).

2nd station. Bending and extension of the arms while lying down (maximum number of times).

3rd station. Lifting two weights to the chest (5-10 times).

4th station. Press two weights from head level (5-10 times).

5th station. Climbing a rope using your legs (3 times).

6th station. Two kettlebell push (50-60 percent of maximum).

7th station. Lifting by inversion on the crossbar (3-5 oaz).

Then start again with the first exercise. Depending on the training period and the number of students, you can repeat this cycle 2-3 times.

A significant place in the training of weightlifters is occupied by exercises with a barbell. Some experts in this sport argue that weightlifting exercises reduce joint mobility and contribute little to special muscle development (strength endurance). But we cannot agree with this statement. It all depends on the selection of exercises, their dosage and weight of the burden. Exercises with a barbell should be dynamic in nature (in this sport you should not get carried away with large weights and static tension), promote the development of special muscle groups, and be performed mainly with light weights and a large number of repetitions. Let's give an example of such training.

1. Bent-overs with a barbell behind your head (10-15 times in one approach).

2. Squats with a barbell on the shoulders (6-10 times in one approach).

3. Jumping with a barbell on your shoulders (up to 6-8 times).

4. Shvung push from behind the head (5-8 times in one approach).

5. Snatch into a standing position from a hanging position, the bar is below the knees, the barbell has an average grip (4-6 times).

6. Raising on your toes, barbell behind your head (up to 8-10 times in a row).

7. Rotation of the body, barbell on the shoulders (6-8 times in each direction).

8. Snatch into a half-squat, wide grip (4-6 times).

9. Row, barbell below the knees (6-8 times in one approach).

10. Standing chest press, grip slightly narrower than average (6-8 times in one approach).

11. Push push from the chest, slightly tilting the torso back (6 times in one approach).

The development of strength endurance cannot occur without a corresponding development of general endurance. For this purpose, 3-5 km cross-country and timed endurance running (for example, for 30-60 minutes) are very useful.

An example of training of highly qualified weightlifters

Training plan for RSFSR champion S. Rexton:

First day:

1) push;

4) squats;

5) overhead barbell press (wide grip);

6) isometric exercises.

Second day:

1) push;

3) press with left and right hands;

4) jumping up from a half-squat with a barbell on your shoulders;

5) isometric exercises.

The third day:

1) push;

3) flexion and extension of the arms in support on the uneven bars (with weights);

4) overhead press;

5) isometric exercises;

6) deadlift.

Fourth day:

1) cross-country 6-8 km (pace - 4.30 min/km);

2) sports games;

3) means of recovery.

Approximate weekly training plan for athletes from category to master of sports in the competitive period (training 4 times a week) 2.

First week

Lesson 1:

Warm-up - 15 min.

Main part:

1. Snatch series (weight 32 kg) - + [ 70% + 70% ] + [ 60% + 60% ] + + + [ 70% + 70%].

2. Clean and jerk (weight 32 kg) - 70% x 2; 80% x 2; 70% x 1.

3. Push rows - 8 lifts in 4 approaches (the weight of the barbell increases by 10 kg with each approach).

4. Half squats with a barbell on the chest (with an exit on the toes) - 3 sets of 10 times and 1 set of 6 times (the weight on the bar increases by 10 kg with each approach).

The final part is 10 minutes (jumping, hanging and running).

Lesson 2:

Warm-up - 15 min.

Main part:

1. Snatch with mittens (weight 32 kg) - x 2 + x 3.

2. Jerk (sets at heart rate 140-160 beats/min, kettlebell weight 32 kg) -80% x 2, 70% x 2.60% x 2, 70% x 2.

3. Bent-overs with a barbell on the shoulders with an exit to the toes -8 x 1.6 x 3 (the weight of the barbell increases by 10 kg with each approach).

4. Snatch row with a kettlebell, with an interception (weight of the kettlebell 32 kg) - + + .

5. Squat with a barbell on the shoulders 5 x 1.6 x 3 (the weight of the barbell increases by 10 kg with each approach).

Final part (jumping, hanging and running) -15 min.

Lesson 3:

Warm-up - 15 min. Main part:

1. Snatch (32 kg weight) – x 2 + x 3.

2. Shvung push with two weights (32 kg) - 60% x 3, 50% x 2.

3. Press of two weights (32 kg) - 80% x 2.60% x 2.

4. Squat with a barbell on the chest (with an exit on the toes) 6 x 2, 7 x 1 (the weight of the bar increases with each

smoke in 10 kg increments). Final part (hanging, jumping and running) - 15 min.

Lesson 4:

Warm-up - 15 min.

Main part:

1. Push two weights (32 kg) - 50% x 2, 70% x 3, 80% x 2.

2. Snatch (32 kg weight) - x 2 + x 2.

3. Half push of the barbell - 6 x 3, 5 x 2 (the weight of the barbell increases by 10 kg with each approach).

4. Seated barbell press - 6 x 1, 4 x 3 (the last three approaches are performed with a barbell weight 10 kg more than the first approach).

The final part (push-ups, bends, hangs, jumps) - 15 min.

So, as you can see, in the training of high-class weightlifters, a variety of means from weightlifting and general physical training are widely used. The above plans can also be used for mass athletes, but with a lower weight of weights (24 or 16 kg).

Modern athletes can no longer even imagine effective physical exercise without all kinds of simulators and innovative devices. “Grandfather’s training methods” are gradually becoming a thing of the past, and rightly so, because we need to take advantage of the innovative achievements of the sports industry. Naturally, not a single fitness center or gym is complete without these popular newfangled devices. Most training programs, both for beginner bodybuilders and experienced pros, are based on the use of modern equipment and accessories...

However, the good old barbell and dumbbells still do not leave the scene, and remain the most popular equipment in “iron sports”. And no newfangled devices with their innovative trends, alas, can replace them...

However, there is another unique sports equipment, which for some reason was unfairly forgotten in the age of high technology. But our ancestors trained with precisely this sports equipment and were distinguished by slanting fathoms in their shoulders and notable strength. This refers to the good old kettlebell and, accordingly, the sports discipline of kettlebell athleticism, which will be discussed in this article...

But the kettlebell is an amazing apparatus! When performing exercises with a kettlebell, the center of gravity shifts relative to the grip. This is not observed either with dumbbells or with a barbell. Kettlebell lifting strengthens not only a person’s muscular corset, but also his cardiovascular system. Kettlebell training promotes significant muscle growth and improves your hand grip strength.

You should know that, unlike dumbbells, a kettlebell is a very serious sports equipment. And if you have never trained, or have had a long break in training, you should not suddenly grab it. Kettlebells are available in weights of 16 kg, 24 kg and 32 kg. This is where you should start with the lightest weight. If even a pound weight is beyond your strength, then you should start your physical exercises with dumbbells, and only then switch to weights.

The weight of the projectile is increased gradually. As soon as you can do this without any problems with a 16 kg weight, you can move on to a 24 kg weight and start all over again. Controlling yourself in this sport is not at all difficult: if you can freely perform any exercise with a kettlebell 15 times or more, then you can safely switch to another weight.

Sample training program.

Experience has shown that it is best to engage in kettlebell lifting three times a week. If you train during the day, you will be able to eat only two hours after finishing your workout...

Monday.

Exercise for biceps, triceps and hand muscles. Starting position: straight, arms down, take a weight in each hand. The brushes should be turned outward. By bending your elbows, you bring the weights to your shoulders. Do 3x5-10.