If the volume of load in a training week cycle is less than 20% of the total for one month, it can be regarded as small; if it is from 21-30%, it is considered medium; between 31-40%, it is considered large and greater than 40% is a maximum load.
Boris states that monotonous training loads, even more so the more frequently used, the faster the body gets used to them and the less effective they become for the development of the athlete. Thus, load variability is one of the most important principles in the construction of the training process. Variability is the basis for stable progress.
Table 10 shows that the relative weekly load volumes vary between small, medium, large and maximum loads. It should be noted that these options are not the only load distribution possibilities. There are other options, especially in the preparatory months.
Options with one digit (1, 2, 3, etc.) indicate that the maximum volume of load falls on that week of the month. If two numbers indicate the option, the first digit indicates the week with a highest volume; the second digit indicates the week with a comparable but slightly reduced volume.
When A.V. Cherniak analyzed training diaries of qualified weightlifters (Master of Sport, Master of Sport International Class and Honored Master of Sport), he found that the most common schemes during the competition period were: 1, 2, 1-3, 3-1, with deloading the last week before competition.
Table 10
Variants For Weekly Load Distribution In A Preparatory Mesocycle (B. Sheiko, 2011)
Table 11
Variants For Weekly Load Distribution In A Competition Mesocycle (B. Sheiko, 2011)
See Fig. 9 Diagram of possible load distributions in a competitive mesocycle
Application of the principle of variability is acceptable for athletes of any skill level in any sport. The above allocation scheme for weekly cycles is fully applicable to the various qualifications of powerlifters across weight categories.
The largest volume of load often falls on the first or second week of the month before the event. Rarely is a large volume of load observed in the third week.
Upon completion of the training week it is necessary to make a comparative analysis between what was planned and what was actually done. If there is a deviation from the plan, it is necessary to find an objective reason, which must be corrected for in the following week.
Boris states that monotonous training loads, even more so the more frequently used, the faster the body gets used to them and the less effective they become for the development of the athlete. Thus, load variability is one of the most important principles in the construction of the training process. Variability is the basis for stable progress.
Table 10 shows that the relative weekly load volumes vary between small, medium, large and maximum loads. It should be noted that these options are not the only load distribution possibilities. There are other options, especially in the preparatory months.
Options with one digit (1, 2, 3, etc.) indicate that the maximum volume of load falls on that week of the month. If two numbers indicate the option, the first digit indicates the week with a highest volume; the second digit indicates the week with a comparable but slightly reduced volume.
When A.V. Cherniak analyzed training diaries of qualified weightlifters (Master of Sport, Master of Sport International Class and Honored Master of Sport), he found that the most common schemes during the competition period were: 1, 2, 1-3, 3-1, with deloading the last week before competition.
Table 10
Variants For Weekly Load Distribution In A Preparatory Mesocycle (B. Sheiko, 2011)
| Variants | % Monthly Volume | Number of Lifts | |||||||
| 1st Week | 2nd | 3rd | 4th | 1st Week | 2nd | 3rd | 4th | TOTAL | |
| 1 | 46% | 20% | 22% | 12% | 138 | 60 | 66 | 36 | 300 |
| 1-2 | 34% | 30% | 24% | 12% | 119 | 105 | 84 | 42 | 350 |
| 1-3 | 36% | 16% | 27% | 21% | 144 | 64 | 108 | 84 | 400 |
| 1-4 | 35% | 22% | 14% | 29% | 158 | 99 | 63 | 130 | 450 |
| 2 | 22% | 38% | 25% | 15% | 110 | 190 | 125 | 75 | 500 |
| 2-3 | 20% | 34% | 30% | 16% | 110 | 187 | 165 | 88 | 550 |
| 2-4 | 21% | 35% | 13% | 31% | 126 | 210 | 78 | 186 | 600 |
| 3 | 15% | 28% | 35% | 22% | 97 | 182 | 228 | 143 | 650 |
| 3-1 | 28% | 15% | 35% | 22% | 196 | 105 | 245 | 154 | 700 |
| 3-2 | 22% | 27% | 33% | 18% | 165 | 203 | 247 | 135 | 750 |
| 3-4 | 17% | 21% | 35% | 27% | 136 | 168 | 280 | 216 | 800 |
| 4 | 18% | 26% | 12% | 44% | 153 | 221 | 102 | 374 | 850 |
| 4-2 | 15% | 28% | 22% | 35% | 135 | 252 | 198 | 315 | 900 |
| 4-3 | 22% | 15% | 28% | 35% | 220 | 150 | 280 | 350 | 1000 |
Table 11
Variants For Weekly Load Distribution In A Competition Mesocycle (B. Sheiko, 2011)
| Variants | % Monthly Volume | Number of Lifts | |||||||
| 1st Week | 2nd | 3rd | 4th | 1st Week | 2nd | 3rd | 4th | TOTAL | |
| 1 | 40% | 27% | 20% | 13% | 108 | 73 | 54 | 35 | 270 |
| 2 | 29% | 38% | 22% | 11% | 101 | 134 | 77 | 38 | 350 |
| 3-1 | 28% | 24% | 34% | 14% | 120 | 103 | 147 | 60 | 430 |
| 1-3 | 38% | 20% | 28% | 14% | 190 | 100 | 140 | 70 | 500 |
See Fig. 9 Diagram of possible load distributions in a competitive mesocycle
Application of the principle of variability is acceptable for athletes of any skill level in any sport. The above allocation scheme for weekly cycles is fully applicable to the various qualifications of powerlifters across weight categories.
The largest volume of load often falls on the first or second week of the month before the event. Rarely is a large volume of load observed in the third week.
Upon completion of the training week it is necessary to make a comparative analysis between what was planned and what was actually done. If there is a deviation from the plan, it is necessary to find an objective reason, which must be corrected for in the following week.