Sheiko Boris Ivanovich deadlift. Concepts of intensity, volume and motor density of the training process in powerlifting. Principles of exercise classification

Date of: 22.05.2006
Vladimir Tsukanov, Master of Sports of the USSR in weightlifting and powerlifting, international category judge, chairman of the FPR veterans commission.

Introduction

The current stage of development of powerlifting is characterized by a very high level of sporting achievements. World records in powerlifting are updated annually. In order for an athlete to reach and exceed this level over many years of training, it is necessary to use the most advanced training system known today. Unfortunately, there is currently insufficient methodological literature on planning training in powerlifting. An analysis of the available scientific and methodological literature has shown that the issue of the influence of the volume and intensity of training loads on sports results in powerlifting has not been fully considered; the intensity coefficient in powerlifting is not mentioned anywhere.
Intensity characterizes the intensity of the body's functioning under training conditions. Increasing intensity is achieved in many ways: increasing the weight of the weight, increasing the speed of movements, reducing pauses between repeated approaches, replacing some exercises with others that are more effective, etc. Volume and intensity solve different problems in training. Intensity determines mainly an increase in functionality; volume activates and stabilizes morphological changes in the body at a new, higher level. Volume and intensity are interrelated in a certain way. Performing a large volume of exercise is possible only with moderate intensity. A significant increase in intensity is possible only with a decrease in
volume.
In the early 40s, it was proposed to use the sum of kilograms lifted as a criterion for assessing the load in individual exercises (N.I. Luchkin, 1940) - the volume of work performed. The intensity of the training load in an exercise with a barbell is usually assessed by the average training weight of the barbell (Avr). This weight is determined by dividing the sum of kilograms lifted by the number of barbell lifts (RPR). In weightlifting, the intensity of the load of a training session and a weekly cycle is usually expressed by the average weight of the barbell, the intensity of the load of a longer training cycle (monthly and annual) - by the average weight of the barbell and the intensity coefficient.
The first parameter was proposed by L.P. Matveev (1959), the second – A.S. Medvedev (1967). The intensity coefficient is a dimensionless criterion with the help of which it was possible to compare the intensity of training work among weightlifters, regardless of their qualifications and weight category.

Intensity factor and utilization factor
determined by the formula:
Ki = (Vsr / Dtr) x 100%,
where Dtr is the triathlon sum. This coefficient varied between 23-29%. He pointed out that the average weight of the barbell over a monthly or annual training cycle was always 23-29% of the result in triathlon. The optimal intensity coefficient for various athletes currently (in biathlon) corresponds to 38±2%. The higher the Ki, the higher the average training weight, and vice versa.
If two or more athletes have the same amount (biathlon or triathlon), the athlete who has a lower intensity coefficient and, accordingly, an average training weight, uses his potential better. Therefore, along with Ki, the proposed term “utilization coefficient” can be used, determined by the formula:
Kisp = (1 - Vsr / Dtr) x 100%
Those. we can compare the intensity coefficient with the utilization coefficient - the greater the Ki, the lower the utilization coefficient. The relationship between intensity and utilization coefficients is inversely proportional.
Since we proposed to compare Ki with utilization rate, it turns out that the utilization rate in powerlifting is higher than in weightlifting. This can be explained by two reasons. The first is that in powerlifting the athlete’s equipment is more numerous, which significantly increases the result in the triathlon total. The second reason is that athletes do not always use all their equipment during training, but almost always at competitions.
The intensity coefficient has a stable individual expression, i.e. constant value: each weightlifter has only his own Ki. In other words, the intensity coefficient for each weightlifter is an indicator of his individual ability to absorb a certain load. Since the most favorable and necessary condition for improving results is an increase in the average weight of the barbell, using the identified individual Ki, the average monthly weight of the barbell for the planned result (P) can be determined using the following formula:
Vsr = Ki x P / 100
Relative intensity is equal to the percentage of the average weight of the barbell to the best result in a given exercise. This relative parameter characterizes the true degree of tension in the body when performing an exercise, regardless of the weight, qualifications and strength of the athlete.

Load rotation
It is well known that modern achievements are impossible without the use of heavy loads. But they give an effect only if they alternate with small and medium ones, thereby creating conditions for super-recovery of the body after heavy loads. Medium loads maintain performance at a certain level, and small loads used after large and medium loads promote recovery and significantly increase the performance of the athlete’s body during training.
Let us recall that for a small training load it is typical to work with weights up to 50-60% of the best results, for a medium one - up to 70-80%, for a large one - up to 90% and maximum - over 90%. If the load is characterized by the number of barbell lifts (RPR), then a low load is considered to be up to 50 lifts, a medium load is from 51 to 100 lifts, and a large load is over 100 lifts per workout.
Placing extreme demands on the central nervous system for even a few weeks very quickly leads to overtraining. Nerve cells cannot remain functional for a long time at a level significantly higher than usual, as this leads to their overstrain. AND ABOUT. Pavlov established that whenever the requirements for the performance of nerve cells reach the limit and the threat of their overstrain is created, inhibition occurs in the nerve cells and their performance sharply decreases. By this, the nerve cells seem to protect themselves from overstrain and exhaustion. All this predetermines the variation of the load, both in the weekly and monthly cycles.
To conduct the study, the actual training loads in powerlifting of master of sports V. Tsukanov (born 1959) for 1999-2002 and candidate master of sports V. Aksenov (born 1981) for 2000-2002 (in 2001) were analyzed year fulfilled the standard for Master of Sports of Russia in the weight category up to 125 kg with a result of 770 kg in the triathlon total). V. Tsukanov competed in the weight categories up to 100 kg and up to 110 kg, European champion among veterans in 2002, silver medalist of the European Championship 2000-2001, bronze medalist of the World Championship among veterans 2000-2001. V. Aksenov is the winner of the World Cup among students in 2002, silver medalist of the Russian Championship among youth in 1999.
The load was taken into account only in the main exercises - squats, bench presses and deadlifts with an intensity of 50 percent or more of each exercise. Training loads were calculated after the fact, load planning took place depending on the competition calendar, a number of competitions were of a training nature (championship and championships in Kaluga, etc.) Both athletes planned to fulfill the MSMK standard at the end of 2002 - beginning of 2003, but due to illness ( including injuries) and other reasons, the planned result was not achieved.
To conduct a comparative analysis of training load parameters, data on weightlifting were taken from scientific and methodological literature.

The relationship between the annual volume of training load and sports results in the system of long-term training process in powerlifting and weightlifting

As the sports training system improves, issues of long-term long-term planning become increasingly important. To effectively plan a training load for a long period, it is necessary to study the basic patterns of the relationship between volume and intensity, according to which the training load should be built from a beginner to a high-class athlete. Particularly important is the issue of determining the optimal volume at which it would be possible to further improve the results. The long-term dynamics of sports results with the corresponding training load in powerlifting were studied in this work from 1999 to 2002 inclusive using the example of two masters of sports. In the first years of training, the growth of achievements goes in parallel with an increase in the volume and intensity of the load. It was found that over time, when an athlete reaches the optimal volume of training load for the year, the most favorable condition for further growth in results will be maintaining the annual volume at a relatively optimal level or slightly reducing it, subject to an increase in intensity. The training load of the author of the work turned out to be indicative in this regard (Table 1). The conclusions obtained in the experiment were confirmed by a similar study of the dynamics of load and sports achievements of the master of sports Vyacheslav Aksenov (Table 2)

Table 1
Dynamics of sports results and training loads of V. Tsukanov from 1999 to 2002.

Volume loads, tons	Volume loads, KPSh	Intensity factor (Ci)

table 2
Dynamics of sports results and training loads of V. Aksenov from 2000 to 2002.

Volume loads, tons	Volume loads, KPSh	Intensity, average weight of the barbell, kg	Best achievement for the year in triathlon, kg	Intensity factor (Ci)

Thus, the volume of V. Aksenov’s load in 2000 was 11,599 lifts, in 2002 it decreased to 8,848 - by 2,751 lifts or by 23.7%, and the intensity and result in triathlon increased by 25 kg or by 17.9% and 95 kg or by 12.6%, respectively. For V. Tsukanov, over 4 years, the volume of the load decreased by 2318 lifts or by 26%, and the intensity and amount of triathlon increased by 15 kg (10%) and 77.5 kg (10%), respectively.
The strongest weightlifters also show a clear relationship between the average weight of the barbell and sports and technical indicators with a relatively “frozen” volume of training load. Thus, for the world and Olympic champion and record holder Yu. Vlasov, over three years the intensity increased by 26 kg (19.3%), and the triathlon amount increased by 47.5 kg (9.7%). The USSR champion and world record holder S. Lopatin experienced a relative stabilization of volume in the 5-9th year of training, but with an increase in intensity and results in triathlon over 5 years by 11 kg (12%) and 37.5 kg (9.8% ) respectively.
The question of interest to science and practice was: did the long-term dynamics of workload and sporting achievements change during the transition to biathlon competitions? It turns out that the identified pattern continues to operate at this stage. Let's monitor the change in the volume of load according to the KPS in these athletes.
V. Sots (multiple world champion and record holder) from 1978 to 1982 (from the 7th to the 11th year of training) performed a volume load for each year on average of 17637 ± 506 KPS, i.e. the relative fluctuation of the CPS was about 9%. The intensity during this time increased by 17%. The result in biathlon increased by 52.5 kg, i.e. for every 10 kg in the double-event total, the average training weight of V. Sots increased by 3.3 kg, which is close to the calculated data, according to which for every 10 kg in the double-event total it is enough to increase the average training weight, regardless of the weight category (other things being equal), by 3.45 kg at an intensity factor of 34 to 35%.
V. Ryzhenkov’s highest volume was recorded in 1971 (8 years of sports experience). In the next three years, the load volume was lower, but the intensity increased by 20%, which allowed the athlete to perform at the level of world achievements throughout the years.

Parameters of training load volumes in monthly cycles

Intensity factor in powerlifting
There are extremely few works devoted to the distribution of the monthly training load in the annual cycle. This is explained by the complexity of the problem posed, since it is necessary to take into account many factors in total: sports readiness, age, professional employment, absence from classes for various reasons, etc.
One of the conditions for planning training load in powerlifting and weightlifting is its variation. Months with higher training volumes should be combined with months with lower training volumes. A gradual increase in load volume can occur in beginners and junior athletes, as well as in qualified athletes after a long active rest, when a new annual training cycle begins.
You need to especially carefully monitor the volume of the load in the monthly cycle before the competition, because a high result can be achieved only after reducing the volume of the training load and increasing (or maintaining) its intensity. That is why the training load is reduced during this period.
Having analyzed the parameters of the training load volumes in monthly cycles (Tables 3, 4), it is proposed to consider the KPS in monthly cycles up to 600 lifts as a low load, 600-800 lifts as a medium load, 800-1200 as a heavy load, over 1200 as a maximum load. Let's denote a small load with the letter M, a medium load with the letter C, a large load with the letter B, and a maximum load with the letter max. Monthly training loads in letter designation are presented in tables 5 and 6.
Almost all of the best triathlon amounts were achieved when the volume was reduced to a low load. Only once each did the athletes show the best results at medium load, but in both cases this is explained by the fact that during this period (from April to July 1999 for Tsukanov and from August to November 2002 for Aksenov) competitions were held monthly. It should also be noted that maximum loads were applied only at the initial stage when the results were below the standard of a master of sports.

Table 3
Intensity coefficient and parameters of training load volumes in monthly cycles V. Tsukanova

Year, month	Load volume, tons	Load volume, KPSh

In 2002, V. Tsukanov twice showed the best triathlon amount of 852.5 kg - in May and December, which is higher than the previous MSMK standard, but lower than the existing one (870 kg). After the high results shown in May, there was a four-month reduction in loads to the minimum, which is explained by a large moral and physical decline. Then the loads increased to average for two months, and in December the best result was again shown (for the first time higher than planned).
The distribution of the training load volume by week in powerlifting, as in weightlifting, is spasmodic. The annual intensity coefficient of V. Tsukanov ranges from 19.1% to 20.2%, the monthly Ki - from 19% to 21%, i.e. we can say that Ki = 20±1%.
For V. Aksenov, the annual intensity coefficient ranges from 18.5% to 19.4%, the monthly Ki is from 18.5% to 20.4%, which means we can take V. Aksenov’s Ki equal to 19.5 ± 1%.
Considering the above, we can assume that the intensity coefficient in powerlifting is 20±2%, i.e. lower than in weightlifting, where the intensity coefficient in triathlon was 28±2%, and in biathlon – 38±2%.

Table 4
Intensity coefficient and parameters of training load volumes in monthly cycles V. Aksenov

Year, month	Load volume, tons	Load volume, KPSh	Intensity, average weight of the barbell, kg	Best achievement for the year, month in triathlon, kg	Intensity factor, (Ci)

Table 5
Monthly training loads of V. Tsukanova

Year/month

Table 6
Monthly training loads of V. Aksenov

Year/month

Conclusions and practical recommendations

1. The results of the relationship between the annual volume, intensity of the training load and sports results in the system of long-term training process in powerlifting and weightlifting are similar.
In the first years of training athletes, the growth of sports performance occurs in parallel with an increase in the volume and intensity of loads. But over time, when an athlete reaches a certain individual volume of training load (the corresponding level of development of the training process methodology), the most favorable condition for further progress is maintaining the volume of load in annual cycles at a relatively stable level, but subject to increasing intensity.
Thus, based on the data obtained, we can confidently state that it is advisable to divide the long-term dynamics of the training of most athletes into two stages.
The first stage is the adaptation of the athlete’s body to the increasing volume and intensity of the training load. At this stage, the annual increase in these parameters contributes to the growth of achievements. The duration of the stage is on average up to five years.
The second stage is characterized by relative stabilization of the annual volume of training load with an annual increase in intensity. This condition is most favorable for further increase in sports results. At the second stage, a direct connection was found between the intensity and the amount of triathlon, while there was no such connection between the result and the volume of the load.
Conclusions about the nature of long-term load dynamics among the strongest powerlifters should be taken into account in long-term long-term planning of the training process.
Naturally, determining the optimal average training weight of the barbell does not guarantee an increase in results. Real prerequisites are created taking into account all the main factors that make up the training process (training experience and qualifications of athletes, rational distribution of the composition and share of funds, methods and load in training and between training, in weekly and monthly cycles at the stages of preparation, etc.)
One should also take into account the fact that the human body is a probabilistically determined system, i.e. even when creating optimal conditions for its activity, with a seemingly optimal training program, it is not always possible to obtain the desired result. The fact is that managing sports training - managing the development of physical qualities and increasing sports results on this basis - is a very complex and multifaceted process in which it is difficult to take into account all the numerous factors.
In fact, the athlete’s training process is inseparable from the environment and everyday situation. In addition, diet, daily routine, rest regimen, the body’s recovery system after exercise, psychological state, rational combination of work and sports activities, etc. are of great importance. By creating optimal conditions for the training process, we create real prerequisites for the athlete’s successful performance in competitions.
2. The intensity coefficient in powerlifting turned out to be 20±2%. But here it is necessary to make a reservation, because Ki was determined based on four years of data from only two athletes; it is necessary to calculate the intensity coefficient in a larger number of people involved in powerlifting. Only after comparing more Ki data will it be possible to determine the absolute value of the intensity factor in powerlifting.
3. It is proposed to use in the scientific and methodological literature, together with the intensity coefficient (CI), the utilization coefficient (CISP):
Kisp = 100% - Ki
The higher the Kisp, the lower the average training weight the athlete can show the best amount in competitions.
4. The intensity coefficient in powerlifting turned out to be lower than Ki in weightlifting - 38±2% and 28±2%, respectively, in biathlon and triathlon. This is explained by the fact that Kisp in powerlifting is higher than in weightlifting (in powerlifting, athletes have more numerous and significant equipment).
5. Having analyzed the parameters of training load volumes in monthly cycles in powerlifting, we propose the following classification of volumes (CVV) in monthly cycles:
? up to 600 lifts – light load
? 601-800 lifts – medium load
? 801-1200 lifts – heavy load
? above 1200 lifts – maximum load
6. Knowing the intensity coefficient and the planned result - the MSMK standard in the weight category up to 110 kg - 870 kg, in the weight category over 125 kg - 925 kg, the average training weight of the barbell must be brought to V. Tsukanova to Vsr = 20 x 870/100 = 174 kg , V. Aksenov to Vsr = 19.5 x 925/100 = 180 kg.

Bibliography

1. Verkhoshansky Yu.V., Medvedev A.S., Fundamentals of methods of special strength training for weightlifters. RGAFK, M., 1997
2. Verkhoshansky Yu.V., Novikov P.S., General and special principles of training in athletic gymnastics. Moscow, 1991
3. Vorobyov A.N., Modern training of a weightlifter. M., FiS, 1964
4. Vorobyov A.N., Weightlifting. M., FiS, 1988
5. Vorobyov A.N., Weightlifting sport. Essays on physiology and sports training. M., FiS, 1977
6. Ermakov A.D., Litvinenko S.V., Semin N.I., Filipev V.S., Distribution of training load in weightlifters. MOGIFK, Malakhovka, 1986
7. Zablotsky N.I., Distribution of training load in biathlon. Weightlifting. Yearbook-74. M., FiS, 1974
8. Kudyukov I.S., Methodology for planning one-year training. Weightlifting. Yearbook-76. M., FiS, 1976
9. Medvedev A.S., The relationship between training load and sports results in long-term training of the strongest weightlifters. Proceedings of the third conference of young scientists. M., GCOLIFK, 1965
10. Medvedev A.S., Long-term training planning. M., FiS, 1971
11. Medvedev A.S., Distribution of weightlifters’ training load between weekly cycles a month before the competition. Theory and practice of physical culture, 1966, No. 5
12. Medvedev A.S., System of long-term training in weightlifting. M., FiS, 1986
13. Roman R.A., Training of a weightlifter in biathlon. M., FiS 1974
14. Khabarov A.A., Fundamentals of general strength training. Krasnodar, 1997
15. Chernyak A.V. Methodology for planning a weightlifter's training. M., FiS, 1978.
16. Chernyak A., Atanasov N., Ermakov A., Distribution of training load by week two months before the competition. Weightlifting. Yearbook-71, M., FiS, 1972
17. Shagapov R.Kh., Sliva O.P., Powerlifting - a sport of highest achievements. Ekaterinburg, 1998
18. Sheiko B.I., Methodology for achieving results in powerlifting: from initial training to sports excellence. Omsk, 2000

The simple, but at the same time complex program “Powerlifting” by Boris Ivanovich Sheiko is distinguished by its rigor and limited diet. This book provides answers to all questions not only of young, but also of experienced athletes. The author is an authority on powerlifting, although not everyone understands or follows his program.

The main advantage is that there are exercises for different levels of training of athletes, so that absolutely anyone can choose the most suitable regime for themselves. Basic rules immediately make it clear to a person what kind of load awaits him in the future. Therefore, the author himself and other experienced athletes strongly recommend reading the book from beginning to end, without avoiding the introduction and conclusion. Otherwise, the program will not be implemented at a sufficient level, which is why it will not be possible to achieve the desired result.

Boris Ivanovich Sheiko

Boris Sheiko rightfully received the title of Honored Coach of the USSR in powerlifting. “Powerlifting” is his training method for dischargers, which helps not only physically, but also mentally get in shape for upcoming competitions. In total, several books have been published where an experienced athlete and coach shares his own unique methods of planning exercises for athletes.

Powerlifting Sheiko

This program provides for unloading of athletes, during which the intensity of the loads is slightly reduced. Sheiko's powerlifting training operates according to the student system, that is, if nothing has been imprinted in your head over the past semester, then you will not be able to learn it in a couple of days. This methodology is constructed in exactly the same way: if over a certain period of time an athlete was unable to accumulate the strength to win a competition, then the last couple of weeks will not correct this.

In fact, trying to achieve the necessary results in a few days after a long rest will only make the situation worse and deprive the already small amount of energy that will have to be restored again. The moment when the athlete truly reaches the very peak of his own physical fitness should be clearly defined and held. A coach can best help you in this matter. After all, it is he who is obliged to convey to his ward the value of all the efforts spent and direct him on the right path.

Principles of exercise classification

This section contains Boris Sheiko’s “Powerlifting” program. It is considered important and is recommended to be considered in detail by both the most novice athletes and professionals who have already achieved considerable results in their activities. It talks about how the system of performing physical exercises is formed, as well as how the loads are distributed among people with different levels of training.

Basic and additional exercises

The classification of physical exercises is a specific system of their distribution into clear groups, as well as subgroups. This distribution occurs solely on the basis of existing characteristics. The theory of physical education and Sheiko’s “Powerlifting” distinguish three main groups of exercises for absolutely any sport:

Competitive.
Specially preparatory.
General training.

The first group includes exercises that are included in the competition program and are used during training. The competition includes the main ones: bench press (horizontal position),

The second group consists of exercises that are mainly aimed only at studying and then improving individual elements taken from the techniques of the competitive group. In addition, thanks to the special training system, athletes have the opportunity to develop their own physical qualities, which is very important for a professional athlete. Strength, endurance, flexibility and other qualities should always be present in a worthy athlete. The program includes lead-up exercises: squats, bench presses, and deadlifts.

It should be noted that any exercise is considered a special preparatory exercise only if it contains factors quite similar to the competitive one.

Among other things, the second group is divided into introductory and developmental exercises, depending on the focus. The former contribute to the development of the form and technique of movements, while the latter are directly aimed at developing those very qualities of an athlete. It is worth remembering that developers have a local impact.

Exercises from the third group are used to increase the overall level of physical fitness of the athlete, as well as to develop individual muscle groups. The list of general preparatory exercises includes: exercises with a barbell, acrobatic, on simulators, gymnastics, with weights, shock absorbers and dumbbells. All of them help the athlete to develop diversified. In terms of technical parameters, this group has significant differences from the previous two. Competitive and special preparatory exercises are considered to be the basis, and general preparatory exercises are only an addition. It follows from this that they should be analyzed and adjusted to one’s own strengths in different ways.

Bench press

This exercise is universal, as it is involved in two main groups. As a competitive exercise, it is performed exclusively on a horizontal bench. The barbell is clearly fixed in straightened arms and, at the judge’s command, it must be lowered to the chest, make a visible pause, and then press it onto straightened arms.

As a special preparatory exercise bench press can be performed either on a horizontal or an inclined bench. It can also be done not only with your head up, but also on a reverse inclined bench. In this group, dumbbells can replace the barbell.

Sample training plan

Each person can try to perform the basic exercises that the program III provides eiko "Powerlifting".

Positive feedback about the program

Like any book, Sheiko’s “Powerlifting” method has reader reviews. Fortunately, there are much more positive opinions from beginners and professional athletes than negative ones.

Many people note that this book helps to learn information about muscles that not only athletes should know for sure. This technique describes the training in detail, as well as additional material. In addition, each exercise is illustrated, and a person will be able to perform them correctly.

Another important fact is that the book describes the methods of world athletes. Many novice athletes strive to follow the example of those who have achieved considerable success in sports. Therefore, this section is not superfluous in the book. Sheiko's Powerlifting program attracts attention with excellent content that is understandable to everyone.

It should be noted that there are quite a large number of readers who became interested in powerlifting and started playing sports after reading it.

Author's shortcomings

As mentioned above, Sheiko’s powerlifting training plan has virtually no negative reviews. For arresters, he presents a good manual with decent recommendations. The only thing that athletes note is too weak or too strong loads. But we should not forget that for each person the additional weight and number of repetitions must be calculated separately. Therefore, the author did not notice any particular shortcomings, and all the material presented in the program motivates athletes to new victories. In Sheiko’s book “Powerlifting,” absolutely anyone with desire and willpower can progress from a beginner to a master.

According to many spectators who watch powerlifting competitions, the deadlift is the most impressive and most spectacular of the three competitive lifts.

According to many coaches and athletes, the deadlift is the most important of the three movements. Due to the fact that the deadlift is the final exercise in powerlifting competitions, it is therefore the result in the deadlift that often becomes the decisive factor in whether an athlete wins or loses. Although there are exceptions to this rule, this is the Polish athlete Andrzej Stanaszek, who dominated the World Championships in the up to 52 kg category for eight years. with poor results in the deadlift. Thanks to very strong results in the squat and bench press, he almost always set world and European records in these movements, thereby creating such a large gap over his opponents that this was enough to win even with a very weak result in the deadlift. But as soon as Andrzej failed to show record results in the first two movements at the 2001 World Championships, he ended up in third place. It was in the deadlift that his opponents were able to close the gap and take the lead.

Therefore, it is very important to have perfect deadlift technique.

Just as when considering the technique in the back squat and bench press, let's first get acquainted with the technical requirements for the deadlift:

Traction (rules and order of execution).

The athlete must face the front of the platform. The barbell, which is located horizontally in front of the athlete’s legs, is held with a free grip with both hands and rises up until the athlete stands upright.
Upon completion of lifting the barbell in the deadlift, the knees should be fully straightened and the shoulders should be pulled back.
The senior referee's signal consists of a downward movement of the hand and a clear command "down". The signal is not given until the bar is held stationary and the lifter is in undisputed final position. If the barbell shakes slightly when passing the knees, this is not a reason not to count the weight lifted.
Any lifting of the barbell or any deliberate attempt to lift it is considered an approach. Once the lift has begun, no downward movement of the barbell is allowed until the lifter reaches a vertical position with the knees fully extended. If the bar sag when the shoulders are pulled back, this is not a reason not to count the weight lifted.

Reasons why the weight lifted in a deadlift does not count.

Any downward movement of the barbell before it reaches its final position.
Error in adopting a vertical position with shoulders pulled back.
Incomplete straightening of the legs at the knees at the end of the exercise.
Supporting the barbell with your thighs during the lift. If the bar slides over your thighs as you lift up, but is not supported by them, this is not a reason not to count the weight lifted. In case of doubt, the referee's decision must be made in favor of the athlete.
Stepping backwards or forwards, although lateral horizontal movement of the sole or rocking of the feet between the toes and heels is permitted.
Lowering the bar before receiving the signal from the senior referee.
Lowering the barbell onto the platform without control with both hands, i.e. releasing the barbell from your hands.
Failure to comply with any of the requirements contained in the description of the rules for performing deadlifts.

Figure 1. Illustrates the support of the barbell by the thighs.

Just as when considering the technique of squatting with a barbell on the shoulders and bench press on a bench, we have summarized the opinions of foreign and domestic experts in a table (see Table 1).

Table 1

Author	Phase 1	Phase 2	Phase 3	Phase 4	Phase 5	Phase 6
Bill Jamison (USA)	Grip the bar and take the starting position	Lifting the bar	Fixing the final position	Lowering the projectile	-	-
John Lear (Canada)	Initial position	Lifting the bar	Fixing the final position	Lowering the projectile	-	-
Ladislav Filip (Czechoslovakia)	Initial position	Lifting the bar	Fixing the final position	Lowering the projectile	-	-
David Pasanella (USA)	Initial position	Lifting the bar	Fixing the final position	Lowering the projectile	-	-
Leonid Ostapenko (Russia)	Taking the starting position	Barbell grip	Separation of the bar from the platform	Straightening to final position	Fixing the final position	Returning the projectile to the platform
Smolov Sergey (Russia)	Preparatory actions	Dynamic start	Separation of the bar from the platform	The actual lifting of the barbell	Fixation	-
Sheiko Boris (Russia)	Acceptance of the starting position	Separation of the bar from the platform	The actual lifting of the barbell	Fixing the final position	Returning the projectile to the platform	-

As can be seen from the table, all foreign powerlifting specialists talk about 4 phases of the deadlift, which, in our opinion, does not reflect a complete phase picture of the deadlift. Russian authors give a more complete picture of the phase execution of deadlifts.

But unfortunately, to date, not one of the authors has made an attempt to describe the deadlift technique in phases.

Below is a description of the phases of performing the deadlift technique proposed by the senior coach of the Russian men's national team B. I. Sheiko.

First phase- acceptance of the starting position consists of:
a) position of the legs;
b) grip of the barbell;
c) gripping the bar;
d) head position.

Second phase- lifting the bar off the platform

Third phase- actually lifting the barbell
a) lifting the bar to the “dead point”;
b) passing the “dead point”;
c) straightening to the final position.

Fourth phase- fixation of the final position

Fifth phase- returning the projectile to the platform

In powerlifting, deadlifts are performed using the following methods: classic (weightlifting) and sumo. And also many intermediate options. (see Photos 1-4) (Photos of Honored Trainer of Russia A. A. Efimov.)

As can be seen in photo 1, multiple world champion Ed Cowan performs deadlifts in a weightlifting style, and multiple world and European champion Valentina Nelyubova demonstrates the sumo style (photo 4). And intermediate options: (photo 2), the winner of the 2001 Russian Cup Ravil Kazakov and the European champion among juniors Nikolai Asabin (photo 3).

Many powerlifting specialists rightly believe that the sumo style is the most progressive, so we will consider the technique of performing sumo deadlifts.

First phase- acceptance of the starting position (the interaction of the athlete with the barbell until it separates from the platform) consists of:

a) The athlete’s support area is determined by the location of his feet in the starting position. The placement of the legs, as in squats, varies from the classic - feet shoulder-width apart, to the widest placement of the feet, in the "sumo" style, and many intermediate options. But in any case, it must provide the ability to apply appropriate acceleration to the barbell when lifting it and ensure the necessary stability of the “athlete-barbell” system. . The wider the leg spacing, the more vertical the athlete’s spine should be and the toes should be turned 45-60 degrees. With any variant of leg placement, the vertical projection of the bar should be above the middle of the foot, and the shoulder joints should be directly above this point. High-class athletes attach great importance to the placement of their feet, placing them with millimeter precision. The athlete, keeping his back straight, lowers himself by squatting, bending his legs and spreading his knees to the sides in the direction of his toes. The pelvis moves forward closer to the bar, the back is straight.

b) Hands hold the bar, passing between the knees.

c) Basically, athletes use two types of grip on the bar - versatile, in which the palms are facing in different directions, and simple, in which four fingers are on one side of the bar and the thumb on the other. Some athletes, when gripping the bar, do not close their fingers completely; they hold the barbell on the phalanges of their fingers, as if on “hooks”. There are athletes who came to powerlifting from weightlifting; they use a “lock” grip in which the thumb is placed on the bar, and the index and middle fingers cover it from above. The hands should be placed on the bar at such a width that in a straightened position the hands are at the outer sides of the pelvic bone.

d) The athlete’s head at the start is in a slightly elevated position, with his gaze directed forward. With this position of the head, under the influence of cervical tonic reflexes, the tone of the torso extensors increases, which facilitates the necessary fixation of the torso and increases the efficiency of including these muscles in dynamic work. Research shows that when the head is raised, the force developed at the start is 9% higher than when the head is lowered. At the same time, the tone of the arm flexors decreases, which, in turn, provides a stronger “suspension” of the barbell and reduces the possibility of premature inclusion of them in work.

There are preliminary and dynamic starting positions of the athlete, following one after the other. The preliminary starting position is the position from which the athlete begins interacting with the barbell. In this position, the barbell and the athlete have independent places of support and do not interact with each other in any way. In a dynamic start, the athlete has actually already started lifting the barbell, but has not yet separated the apparatus from the platform, but only balanced its weight by applying a certain force. At this moment, the athlete-barbell system acquires a single support (the athlete’s feet). However, as soon as the athlete begins to perform deadlifts, they immediately interact with each other, forming the “athlete-barbell” system. The first thing this system strives for is the choice of a single support. It is carried out by moving the centers of gravity of the athlete and the barbell towards the vertical. This is what causes the change in the weightlifter’s posture. That's why the dynamic start is an instantaneous pose that precedes the separation of the bar from the platform.

Thus, during the preliminary start, the athlete’s muscles perform static work aimed at maintaining the adopted pose. In a dynamic start, a transition is made from static work to dynamic work.

There are athletes who perform starts with preparatory movements in the vertical plane, aimed at facilitating the beginning of the lift-off of the projectile. After grabbing the bar, they smoothly and high raise the pelvis until the body is brought to a horizontal position, and then, increasing speed, perform the reverse movement down. At the same time, there is a gradual increase in arm tension. When the shoulder joints are exactly above the bar, the legs begin to extend vigorously. However, it must be remembered that mastering them is somewhat difficult. It consists in the transition from the preparatory movement to lifting the barbell. Therefore, mastering preparatory movements should begin only after the athlete has mastered the technique of deadlifting without the use of these movements.

In the starting position, the athlete places his legs in the most comfortable, stable and natural position for him; the projection of the barbell falls on the metatarsophalangeal joints or slightly deviates from them. The toes are turned to the sides, the knees are spread out to the sides in the direction of the toes. The shins are straight, almost or completely touching the bar. The projection of the center of gravity of the body (c.t.t.) is at the middle of the feet. The back is straight or slightly rounded. The bending angles of the legs at the knee joints are 60-90 degrees, that is, the pelvis can be located at the level of the knees or above them.

There can be countless starting positions, but at any start, by the time the barbell separates from the platform, the athlete gradually increases the effort applied to the barbell.

The position of the athlete at the start depends on his height, on the length of the arms, torso and legs, on the level of development of the torso extensor muscles and leg extensor muscles, on the proportions of the body parts and the width of the legs.

Athletes of different heights have different angular relationships between the levers in the starting position. Short athletes have greater knee angles than tall athletes. Therefore, the main part of the speed of the barbell in athletes of short stature is due to the extensor muscles of the torso, while athletes of medium and high stature have the opportunity to accelerate the barbell in the first phase of the pull mainly due to the extensor muscles of the legs.

However, one should not forget the main and mandatory condition: at the very last moment before lifting the bar off the platform, the athlete must take a position such that his shoulders are in the same plane with the bar or minimally deviate from it. /10,11/

At the start, your arms should be straight. The shoulders are dropped (tucked) and above the bar or slightly forward. The chin is raised, which helps straighten the back, and the gaze is directed forward and upward.

The main task of the athlete taking the starting position is to optimally position the levers of his body and create a rigid interaction between the links of the athlete’s kinematic chain, the support and the barbell, which would further facilitate the lifting of the barbell.

Second phase- separation of the bar from the platform.

Before lifting the bar off the platform, you should take a short, energetic breath and perform deadlifts while holding your breath. Research by I.M. Seropegin (1965) has proven that the best effect in speed-power movements is observed with a short breath hold.

I.M. Seropegin discovered the greatest value of the deadening force during straining, when the lungs contained a volume of air equal to ¾ of the vital capacity of the lungs. The direct lifting of the barbell from the platform is carried out due to the initial impulse created by straightening the legs. At the same time, not only the knee joints extend, but also the hip joints, and the ankle joints bend slightly. The pelvic area and shoulders should rise up at the same speed, the long back muscles maintain static tension. The bar should move as close to the surface of the tibia and the front of the thigh as possible. The arms should serve only as a link between the bar and the upper body (shoulder joints), should be straight and practically not participate in the lifting.

The barbell is separated from the platform calmly, but in the future its movement should be uniformly accelerated, that is, the lifting should be done with a gradually increasing force. Under no circumstances should you jerk the barbell off the platform. There is one regularity in performing deadlifts in powerlifting: the number of times faster a muscle contracts, the less force it can develop at maximum tension, i.e. to lift a record barbell quickly, you need to have more strength than to lift it slowly, and, accordingly, the slower the barbell is lifted, the more weight you can lift (S. Yu. Smolov 1990). This phenomenon follows from the well-known characteristic equation of A. Hill: /P+a/ /V+b/=c, where P is the maximum muscle tension; V - contraction speed; a, b and c are constants.

Rice. 2 Real “force - speed” relationship, reflecting the variability of efficiency. muscles (according to V.B. Korenberg, 1979).

Therefore, when performing deadlifts, you should not strive to lift the barbell quickly, and this is impossible with extreme weights; you should strive to lift the barbell powerfully - constantly, applying maximum effort throughout the entire lift.

The main task of the athlete in this phase is to develop the force to lift the barbell off the platform without disturbing the balance in the anterior-posterior direction in changed conditions.

Third phase- the actual lifting of the barbell.

a) After overcoming two-thirds of the amplitude of movement, when the legs are close to a straightened state, the shoulders begin to work in a dynamic mode, straightening the torso. Almost straightening the torso and moving the pelvic girdle forward occurs when the bar passes the level of the kneecaps

The same criteria for optimal movement apply here. The only additional condition for normal lifting is the straightness of the barbell trajectory, in contrast to weightlifting movements, where the most optimal barbell trajectory is an S-shaped curve. This is due to the fact that during the “lift” the speed of the barbell is much lower, and the ratio of the mass of the barbell to the mass of the athlete is much greater than in the snatch or clean and jerk. It should be noted that vertical lifting of the barbell is effective only with very significant weights that exceed the athlete’s weight by more than 2 times.

b) “Dead point”, the most difficult moment of the “lift” - the moment the barbell passes the knees, because at this moment it is very difficult to maintain strict balance. When quickly straightening the legs, the knees go back and the bar seems to hang in front, this leads to the fact that the center of gravity of the bar moves forward from the athlete’s center of gravity. And many athletes cannot continue moving in this position. Here it is necessary to ensure that the barbell at knee level is as close as possible to the athlete’s center of gravity and has a certain speed, at least 0.1 m/sec, the knees themselves are spread apart, then all conditions will be created for the successful completion of the movement.

c) In the last third, the trapezius muscles are included in the work, moving the athlete’s shoulders back. The head and upper back are pulled back.

Fourth phase- fixation of the final phase.

Fixation of the final position is carried out while simultaneously fully straightening the legs and spine, moving the shoulders back due to contraction of the trapezius and rhomboid muscles. The back remains vertical, and to prevent excessive arching of the spine, the gluteal muscles should be tensed in the final phase of the lift. At this point of movement, a slight half-exhalation is allowed, but not a full one, as this reduces the rigidity of the chest.

Fifth phase- returning the projectile to the platform.

Lowering the barbell onto the platform is done in the reverse order, but with a slightly higher speed, mainly due to the inferior work of the leg muscles. The back should remain straight and tense, the grip of the bar should be maintained until the projectile comes into contact with the platform.

Let's look at the deadlift technique of six-time world champion Konstantin Pavlov.

K. Pavlov (Russia) 56kg, multiple European and world champion.

A frame-by-frame breakdown of the deadlift technique was performed by the Honored Trainer of Russia, senior coach of the Russian junior team I. G. Derevyanko.

At the start (frame 1) K. Pavlov places his feet in a “sumo” style, with his toes turned to the sides at about 50 degrees. The athlete grabs the barbell with a versatile grip, arms straight, shoulders slightly in front of the bar, pelvis above the knees, back straight. The knees are spread out to the sides in the direction of the toes, the shins touch the bar. The chin is raised, which helps straighten the back, and the gaze is directed forward and upward. The projection of the center of gravity of the body (c.t.t.) falls on the middle of the feet.

As soon as this position is assumed, the athlete begins lifting the barbell. (frame 2) The lifting of the barbell from the platform occurs due to the active effort of the extensor muscles in the knee joints. At the same time, the hip joints extend and the ankle joints bend. The pelvis and shoulders rise up at the same time, the torso bends slightly, the shoulders continue to cover the bar. The arms are straight and serve as a link between the bar and the upper body.

On frame 3 it is clear that the legs are included in the movement somewhat faster than the shoulders and upper back, which continues to maintain static tension. The bar of the barbell is as close as possible to the shin.

With active straightening of the back, the athlete's pelvis moves forward, legs are almost straight.

The most difficult moment of the deadlift has arrived - passing the knees. The barbell is as close as possible to the athlete’s center of gravity. (frame 4-5)

The athlete continues to bring the body to a vertical position. The pelvis and chest move forward. The legs are fully straightened. The chin drops down. (frame 6-7)

Continuation of the back tilt, the shoulders moving back occurs due to the contraction of the trapezius and rhomboid muscles, the chin is pressed to the chest. (frame 8)

The athlete fixes the barbell in its final position, awaiting the judge’s command to “lower.” (frame 9)

The most common mistakes encountered when performing deadlifts:

- asymmetrical grip of the bar;

may cause the rod to become distorted.

- narrow stance of the legs;

if you reduce the distance between the feet, the distance when lifting the barbell will increase; the wider the stance of the legs, the shorter the distance of the barbell..

- transfer of the athlete’s center of gravity to the toes or heels;

if the barbell is closer to the toes, then in the initial phase the leverage between the support and the center of gravity will increase. As a result, the load on the back will increase and the lifting of the barbell from the platform will become much more difficult. Lifting with support on the heels leads to the fact that the athlete pulls the barbell towards himself, the bar comes into close contact with the body and absolutely unwanted friction appears between them /16/;

- too much turn of the feet;

in the starting position, too much rotation of the feet leads to poor stability in the final phase and requires more precise execution of the entire movement.

- do not spread the knees to the sides;

in the starting position, poor knee alignment removes the pelvis from the barbell, increases the load on the lower back and creates difficulty in lifting the barbell off the platform.

- the beginning of the upward movement with shoulders whose projection does not coincide with the vertical projection of the bar;

this mistake can lead to the removal of the barbell from the legs, which leads to increased stress on the lower back;

- an attempt to tear the projectile from the floor with a jerk (jerking);

the athlete may lose control of the barbell, and as a result, cannot lift the barbell;

- straightening the legs too early at the beginning of the pull;

Straightening the legs too early can lead to a shift in the center of gravity of the barbell forward (hanging the barbell in front), which leads to a sharp increase in the load on the back muscles;

- advance of the lifting of the pelvis in relation to the lifting of the shoulder girdle;

in the initial phase, lifting the pelvis before the shoulders leads to a tilt of the body, and therefore to the same consequences: an increase in the load on the lower back, making it more difficult to lift the barbell and straightening the body in the final phase.

- activation of the trapezius muscles too early;

lifting the shoulders before moving them back results in a reverse movement of the barbell, which is prohibited by the rules.

- tilting the head forward when performing traction;

tilting the head forward relaxes the back muscles and makes it round;

- rounding the back in the initial or final phase of the pull;

with a rounded back in any phase of the deadlift, it leads to the fact that the entire load falls on the lower back - on the lower back. The stronger the forward bend, the less the load on the legs, and the more on the back. This type of traction technique is very dangerous.

Coaches and athletes must remember that the best way to correct an error is to find and eliminate the causes that cause it. And if there are several of them, then it is very important to determine the main one. Sometimes, not knowing the exact direction of movement, an athlete at random, relying on previously acquired skills, irrationally activates certain muscle groups. When selecting exercises to correct errors, you should be guided by the following guidelines:

a) reduce the weight of the barbell and the speed of the exercise;

b) once again clarify the motor representation and “Muscular feelings” of the exercise being studied;

c) break the competitive exercise into parts;

d) first of all, use such leading exercises that force the athlete to take the required body positions, leading to correction of the technique.

e) work on correcting errors and consolidating new technical skills should be carried out on 60-70% scales, followed by a gradual increase in weights.

A little about equipment.

Tights for deadlifts - special tights for deadlifts are currently being produced, but in our country they are rare. Therefore, most athletes perform deadlifts in competition in the same tights as squats. At best, in an Inser-style, non-rigid tights.

Deadlift shirt - many foreign athletes perform deadlifts wearing deadlift shirts. Some members of the Russian national team also perform deadlifts in a special T-shirt. For example: K. Pavlov (see filmogram), S. More and others. The jersey pulls the upper shoulder girdle back. This helps keep your back straight and, in the final “fixation” phase, pulls your shoulders back.

Bandages on the hands and knees - most athletes do not use bandages on the hands and knees when deadlifting, but there are also athletes who use bandages on the hands or knees.

Belt - 99 percent use a belt when performing deadlifts, but there are also those, such as multiple European and world champion Viktor Naleykin (Ukraine), who performs deadlifts without a belt.

Shoes - the best shoe option is gymnastic slippers.

Bibliography.

Vorobyov A. N. Essays on physiology and sports training. Moscow. FiS. 1971 p. 35
Vorobiev A.N. Weightlifting. Moscow. FiS. 1972 p.42-43
Jackson Larry Don't ruin your back. "IronMan" March 1982
Zhekov I.P. Biomechanics of weightlifting exercises. Moscow. FiS. 1976 p. 73-74
Zale Norman Correct and incorrect execution. "IronMan" November 1981
Koan Edward Add 30 pounds to your deadlift. "Muscule and Fitness" July 1986
Lukyanov M.T. Weightlifting for boys. Moscow. FiS. 1969 p.109 Falomeev A.I.
Ostapenko L.A. Dissertation: "Features of the training process in powerlifting at the stage of selection and initial training." 2002
Pasanella David 850 lb deadlift record. "Muscule and Fitness" 06. 1989
Roman R.A. Weightlifter training. Moscow. FiS. 1986 p.6-8
Roman R.A. Jerk, push. Moscow. FiS. 1978. Shakirzyanov M.S.
Rossiglione Jen My deadlift program. "Muscule and Fitness" November 1987
Smolov S.Yu. "The deadlift as one of the main exercises in powerlifting; brief analysis and training methods." J-l: "Athleticism". No. 12 1990 Insport p-3-13
Surovetsky A. “Deadlift”, J-l: “World of Strength”. №4 2000
Philip L. Some principles of training in powerlifting. Bratislava "Coach" No. 9,10,11,12 1974
Hatfield, Frederick K. A Comprehensive Guide to Strength Development. Krasnoyarsk 1992 p.84, 92
Shantorenko S.G. "Technical rules". Omsk 2001
Anton Michael Deadlift "Muscul and Fitness" May 1990
Bruner Timothy 700-Ib Deadlift "Powerlifting USA" August 1998
Cuntera Patrick Tom Tinsman "Powerlifting USA" October 1998
Daniels Douglas Deadlift Details. "Powerlifting USA" November 1999
Hoffman Bob Deadlift. "Muscular Development" June 1985

It is an indicator of the strength of neural input occurring during exercise and is defined as the degree to which the body's central nervous system is recruited when performing an action. The strength of the exciting effect depends on the load, speed of movement and changes in the duration of the rest break between repetitions. Training load, which is expressed as intensity as a percentage of rep max, is determined by the amount of weight lifted. The intensity zones and load used during strength training are shown in Table 1.

exceeds the athlete's maximum strength (repeated maximum). In most cases, a load level of 100 to 120 percent of the RM can be used through the use of an eccentric method (movement under gravity) or an isometric method (maximal contraction without moving the joint).

Supermaximal load should only be used by athletes with many years of training experience. This load should be used for a limited period of time and only on certain muscle groups that are subject to high eccentric load during a specific activity (for example, the hamstrings during sprinting or the quadriceps during landing or changing direction). For other athletes, it is better to limit themselves to loads not exceeding 100 percent of the repetition maximum.

can range from 90 to 100 percent of the rep max, high load is from 80 to 90 percent of the rep max, moderate load is from 50 to 80 percent of the rep max, and low load is from 30 to 50 percent of the rep max. Each intensity zone produces different neuromuscular adaptations and requires precise, gradual increases in load. Work at intensities greater than 90 percent must be done very carefully, especially if it occurs before concentric failure, due to the fact that testosterone levels drop when such work is carried out, despite the fact that additional positive neuromuscular adaptations occur as a result. Frequent use of loads exceeding 90 percent is common in Bulgarian, Turkish and Greek weightlifting schools, i.e. among the groups of athletes whose doping tests were most often positive, which is not surprising (Bulgarian athletes tested positive 3 times during the 2000 Olympic Games, 3 times before the 2004 Olympic Games and 11 times before the 2008 Olympic Games; Greek athletes tested positive 11 times before the 2008 Olympics, and both teams failed to win a medal at the 2008 Beijing Olympics and the 2012 London Olympics; Turkish athletes tested positive 48 times in 2013; -probe).

Table 1: Intensity Rating and Load Used During Strength Training

Intensity indicator	Repeat max percentage	Abbreviation type	Methodology	Adaptations
	Supermaximal		Eccentric or isometric	Maximum strength	Intramuscular coordination
	Maximum		Eccentric- concentric	Maximum strength
			Eccentric- concentric	Maximum strength and power (high load)
			Eccentric- concentric
			Eccentric- concentric		Intermuscular coordination
			Eccentric- concentric
			Eccentric- concentric

Rice. 1. Distribution of weight lifted by members of the USSR weightlifting team in preparation for the 1988 Winter Olympics (observations were carried out throughout the year)

Performing repeated max tests every three to four weeks at the end of the macrocycle is usually sufficient to reveal the results of using the 90 to 100 percent intensity range. For many years, Western literature on strength training has supported the use of working to concentric failure (without reserve) as a prerequisite for increasing strength levels. In fact, as follows from the information presented in the article: Neuromuscular Response to Strength Training, all neuromuscular adaptations that contribute to an athlete's performance (with the exception of the maximal hypertrophic effect) do not require work to concentric failure. This point of view is also supported by the approach to the load and repetition distribution used during strength training by elite weightlifters, for the most part their training intensity is 70-90 percent, the number of repetitions is low, and work is never carried out to concentric failure (see Figures 1 and 2 and tables). 1 and 2).

Rice. 2. Percentage of sets with different numbers of lifts when training elite athletes

In particular, Table 2 provides an example of load distribution between training zones used by former Russian weightlifting coach Boris Sheiko, one of the most successful coaches in the history of weightlifting. Table 3 shows the set and rep distribution model used by the USSR youth (1975 to 1980) and USSR national weightlifting teams (1980 to 1985) led by Alexander Prilepin (1979). Prilepin's team won 85 medals at international competitions, including the Olympic Games, and also set 27 world records.

Additionally, once an athlete becomes objectively strong (and therefore neuromuscularly efficient), he or she can tolerate less frequent exposure to high loads (see Figure 3).

Table 2. Fluctuations in intensity and volume of work when performing squats and deadlifts according to the Sheiko method

SQUATS USING THE SHEIKO METHOD

Macrocycle									Total value rises
Microcycle
Intensity (%repetition max)

DEAD LIFT USING THE SHEIKO METHOD

Macrocycle					magnitude rises
Microcycle
Intensity

Table 3. Model of distribution of the number of approaches and repetitions used by the youth (from 1975 to 1980) and the USSR national weightlifting team (from 1980 to 1985)

Rice. 3. RM percentage and Borg scale according to athlete level

The load must be related to the type of force being developed and, more importantly, to the specific combination resulting from mixing strength and speed or strength and endurance. General recommendations for the use of load when developing each of these combinations are given in Table 4. At various stages of training, the load changes under the influence of periodization in accordance with the goals defined for each stage of training. As shown in the table, the load ranges from 30 to more than 100 percent of the rep max, and the corresponding intensity levels are shown in the second row of the table. Below are specific combinations and the load suggested for each combination.

Table 4. Relationship between load and various types and combinations of force

Periodization includes appropriate planning for the development of all the athlete’s abilities that ensure results in a particular sport. For example, when training a middle-distance runner, the distance covered per workout, the number of training sessions per week, and of course the amount of work (such as the number of sets and repetitions) performed in each training session are taken into account. The more sets and repetitions an athlete performs during a training session, the greater the amount of work performed. Volume and intensity are related, and they reflect the quantity and quality of an athlete's work. It is impossible to determine which of these parameters is most important: to obtain the desired effect, both parameters must be strategically managed during the training process.

Similar to many body systems, there is a dose effect between the overall amount of work done and the level of adaptation. For coaches and novice athletes, low volume, such as performing one or two sets, is best, but this will ultimately stunt the athlete's development and a greater level of stimulation will be required to ensure further adaptation. It is therefore not surprising that, depending on the desired physiological effect, athletes perform several sets of squats (for example, six to eight) or do 50 or more repetitions at a time. It should be taken into account that the term intensity in relation to sports, it means only the percentage of load used during training. In other words, the only real way to increase intensity is to increase the load.

Let's say an athlete performs two reps during the first set of work with a weight at 90 percent of the rep max, and after a four-minute rest, performs three reps to failure at a similar load. There is no increase in intensity between the first and second approaches. The volume was increased, along with the tension placed on the muscles, but the load remained at 90 percent, i.e. the intensity did not change.

Trainers should be very careful not to associate intensity with the feeling in the muscles that occurs at the end of the set. The following general rule works: the more approaches an athlete performs, the fewer repetitions he does, and vice versa. For example, during the maximal strength phase, an athlete might perform six sets of three repetitions increasing the load from 70 to 80 percent of the rep max; however, during the hypertrophy phase, the same athlete can perform only three sets of 10 repetitions at 65 percent of the rep max.

An athlete's training program must be individualized, and coaches must constantly monitor for signs of fatigue. One of the biggest problems in athletic training is sacrificing quality in favor of quantity. Planning must take into account the basic principles of program design, i.e. The program should be flexible, and coaches should take into account the athlete's progress and failures from training to training, and use the information obtained to adjust the program. Coaches must be able to recognize the point at which an athlete can no longer perform the suggested number of repetitions under a given load or maintain technique while explosively performing the desired number of repetitions. This consideration is critical, especially when working at the maximal strength stage, where the main goal is adaptation of the nervous system.

Table 5 shows a sample training log for an athlete performing squats at maximum strength without reserve (a technique for simultaneously increasing strength and hypertrophic adaptation, which is also known as the absolute strength technique). The athlete decided to perform the program developed by the coach and recorded the number of repetitions performed per set. Despite a long rest break after the fourth set, the athlete was unable to complete the desired number of repetitions. In order to meet the repetition requirement, the load had to be reduced during the fifth and sixth sets. As a result of this reduction, the athlete has essentially completed many useless sets, which will be a detrimental factor that will impact recovery, physiological effect, and possibly the specific training phase. Instead, the athlete should have completed the exercise after failing to complete the desired number of repetitions during the fourth set.

Table 5. Comparison of the proposed plan and the actual squat program

PROPOSED			ACTUAL
Repetitions	Rest break (min.)	Repetitions	Rest break (min.)





				1+1 * (requires support for reps)

*Different from the proposed program **Exercise should be canceled after the fourth set

Intensity calculation based on the average weight of the barbell, as well as taking into account intensity zones, is one of the key methods for finding the amount of training load in the methodological literature on weightlifting. Due to the similarity of the principles according to which movement is organized in weightlifting, powerlifting and (everywhere weight training is used, the manifestation of strength is predominantly explosive in nature), after appropriate adaptation, these methods can be successfully used in the process of training athletes.

First, of course, it is necessary to understand how weightlifting methodologists define the concept of “intensity” of training loads. Arkady Vorobiev in his definitions a number of terms:

Load intensity– this is the average weight of the barbell during the training period under consideration (the ratio of the total amount of kilograms lifted to the number of lifts).

Relative load intensity– load intensity related to the maximum result of a given athlete in a given exercise. Expressed as a percentage of this result.

Load intensity factor– the ratio of the average monthly training weight of the barbell to the result shown in classical biathlon.

Besides, A. V. Chernyak in his book “Methodology for planning a weightlifter’s training” states the following:

The intensity of the training load in an exercise with a barbell is usually assessed by the average training weight of the barbell ( On Wednesday). This weight is determined by dividing the sum of kilograms lifted by the number of barbell lifts (RPR). In relation to a separate exercise, B cf reflects the degree of tension in the body when performing a given movement.

It can be noted based on the data presented that the calculation of the average training weight can be made both in the context of partial (private) training loads and within the training period. For example, consider one of the exercises as part of a bench press training day:

Bench Press (Heavy):
I-II - 20*6 (I, II approaches 20 kg for 6 repetitions);
II – 50*6;
III – 70*6;
IV – 90*6;
V-VIII – 115*6

The total CP for this exercise will be 54 lifts. However, in accordance with the classification of training load levels, warm-up and training weights, that is, those that are less than 50% of the maximum maximum (RM), are not included in the overall calculation.

Let's assume that the athlete's maximum maximum is 160 kilograms. Then the number of useful lifts will be equal to 30 lifts. Let's find the tonnage: 90*6+115*6*4=3300. The average weight in the exercise will be 3300/30=110 kg. 110 kg will be an indicator of the average weight in this exercise, and, therefore, an expression of the qualitative component of the load, that is intensity.

Now let's determine the intensity within the training. Let’s assume that along with the indicated exercise, the athlete also suffered other loads:

Pressure from a bar 5 cm I-IV – 120*4
Press fly I-IV – 30*4
Triceps on block I-V – 25*6
Biceps standing I-III – 40*6

The total number of barbell lifts per workout is 30+16+16+30+18=110 lifts, while the tonnage is 3300+1920+960+750+720=7650 kilograms or 7.7 tons. Accordingly, the intensity for the workout will be equal to 7650/110 = 69.6 kg.

Operation intensity indicator– this is a good opportunity to monitor the quality characteristics of the load, striving to improve them in the long term. It is logical that in different periods (, etc.) athletes will experience changes in intensity indicators, as increasing weights in exercises. In addition, as the athlete’s level increases, the indicator will also increase absolute intensity.

However, you need to pay attention to the fact that intensity is a very variable indicator that is highly dependent on the exercises that are used in the training process. Thus, with an increase in the number of special ones (for example, push-ups), the intensity of the load will correspondingly increase, compared with the situation when the emphasis is on general developmental exercises. Therefore, in this case, qualitative load indicators should be considered inextricably with quantitative ones, representing a single embodiment of a measure of training stress.

The relative intensity indicators, which are of a very similar nature, deserve special attention: relative load intensity and load intensity factor. Both of these indicators represent the relationship between the average weight of the barbell and the result in a certain movement. So, for the bench press from the example above, the relative intensity per workout will be 69.6/160*100=43.5 percent. This indicator for different periods can also serve as an adequate measure of the severity of the work performed, since the relationship between current and maximum training weights is the main indicator of load intensity.

The weightlifting literature states that relative intensity is a relatively constant value for individual athletes. So, Arkady Vorobiev writes the following:

As a rule, the intensity coefficient of highly qualified weightlifters is a very stable value, varying only within the range of 0.1-0.3.

This fact is connected, first of all, with the fact that the training of athletes in weightlifting is considered by A. Vorobyov as relatively permanent in nature and impact. In basic exercises, it is not recommended to perform more than 5 lifts, and the main emphasis is on 2-3 lifts per exercise, since it has been established that it is this mode of work that leads to the maximum improvement in speed and strength qualities.

Meanwhile, in powerlifting and bodybuilding, the loads within different periods have a very different character. This is due to the introduction of periodization into the training process. That is why relative intensity indicators can fluctuate over a much wider range within different periods.

In addition, modern trends in weightlifting indicate that coaches are increasingly striving to introduce loads of different nature and impact into the training process. So, along with high-intensity, low-repetition approaches, high-repetition approaches are also used in order to improve other qualities of athletes.