Building a Strength Development Training Plan for 15-16 Year Old Male Weightlifters of the National Youth Team

35.

Borrowing thrust from the stand: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90%

Max 2x1, 80% Max 2x2 .

3.77

36.

Seated Row ½ . 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80%

Max 2x2.

120

4.68

37.

Push high from above the support rack. 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max

2x1, 80% Max 2x2.

125

4.71

38.

Push-ups from the top of the support rack. 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max

2x1, 80% Max 2x2.

120

4.65

39.

Half push: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80%

Max 2x2.

3.61

40.

Front carry, rear carry, 1/2 seat. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2,

80% Max 2x2-5.

115

4.68

41.

Sit down stand up with dumbbells on 2 straight arms in squat position: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80%

Max 2x2-5.

3.58

42.

Front load, rear load. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max

2x2-5.

120

4.65

III

Combined exercises for snatch and clean and jerk

43.

Dumbbell shoulder press: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1,

90% Max 2x1, 80% Max 2x2.

3.65

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44.

Back carry. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2- 5.	120	12	12	-	-	4.65
45.	Front carry. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2- 5.	125	12	9	-	-	4.71
46.	Sit down stand up with dumbbells on 2 straight arms in squat position: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5.	80	12	9	8	5	3.68
47.	Sit down and stand up with dumbbells on shoulders in lunge position. 5-8 sets x 8-12 reps.	115	20	6	2	-	4.61
48.	Dumbbell lunges: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2.	75	12	15	8	4	3.68
49.	Jumping with weights on shoulders. 5-8 sets x 30-50 reps	120	12	12	-	-	4.65
50.	Deep seated, seated on bench, front and back shoulder presses. 5 sets x 8-12 reps	125	8	12	-	-	4.68
51.	Standing front shoulder press from rack. 5 sets x 8-12 reps	115	24	6	-	-	4.68
52.	Hold dumbbell with forehand and bend forearm. 5 sets x 8-12 reps	115	20	9	-	-	4.65
53.	Dumbbell bicep curls. 5 sets x 8-12 reps	120	12	12	-	-	4.65
54.	Hold dumbbells with right and left hand and flex and stretch triceps. 5 sets x 8-12 reps	120	8	15	-	-	4.61
55.	Hold the dumbbell with your right hand and pull the barbell in front of your chest. 5 sets x 8-12 reps	120	8	15	-	-	4.61
56.	Hold the dumbbell with your right hand and pull the bar behind your shoulder. 5 sets x 8-12 reps	120	8	15	-	-	4.61
57.	Hold the dumbbell with your back hand and pull the barbell in front of your chest. 5 sets x 8-12 reps	120	12	12	-	-	4.65

58.

Upper body extension with dumbbells on shoulders. 5 sets x 8-12 reps	125	8	12	-	-	4.68
59.	Upper body flexion and extension on back exercise bench. 3-5 sets x 15-20 reps	120	12	9	2	-	4.61
60.	Upper abs on bench. 3-5 sets x 15-20 reps	125	12	9	-	-	4.71
61.	Lower abs on bench. 3-5 sets x 15-20 reps	120	12	12	-	-	4.65
62.	Side bends with dumbbells on shoulders. 3-5 sets x 15-20 reps	115	16	12	-	-	4.61
63.	Hold dumbbells or dumbbells and lean to the sides. 3-5 sets x 15-20 reps	115	16	12	-	-	4.61
IV	Exercises with muscle control and concession.
64.	Chest press in different starting positions when the barbell is above the knee, at the level of the shins, at 1/2 thigh level, mid thigh. 2/3 thigh, high and deep seat to receive the barbell. 60% Max 2x3, 70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1.	120	12	12	-	-	4.65
65.	Hanging pulldown, fixed pulldown position slowly lowering the weight to the platform or to the hanger. 60% Max 2x3, 70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1.	125	12	9	-	-	4.71
66.	From standing position with dumbbells on shoulders slowly lower dumbbells while bending legs and upper body. 3-5 sets x 15-20 reps.	125	12	9	-	-	4.71
67.	Sit with dumbbells on your arms straight. Hold the dumbbells and do shoulder pulls. 60% Max 2x3, 70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1	130	8	9	-	-	4.74
68.	From a dumbbell position on the chest or shoulders, perform a momentum movement and stop in the push-up position. 60% Max 2x3, 70% Max 2x3, 80% Max 2x3, 90% Max 2x3, 100% Max 1x1.	130	8	9	-	-	4.74

Jerk, ½ seated jerk. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1.

Half-rep seated jerks: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1.

Straight leg jerk: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1.

Straight leg pulldown: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1.

½-Row Seated Jerk: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2,

90% Max 2x1, 100% Max 1x1.

Exercises for snatch, 14 exercises:

Deep seated pull-ups: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max

2x1, 100% Max 1x1.

Jerk from deep sit, high sit: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2,

90% Max 2x1, 100% Max 1x1.

Hard wide pull, hanging wide pull: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3,

90% Max 2x2, 100% Max 1x1.

Shock extension, shock extension from platform: 60% Max 2x5, 70% Max 3x5, 80% Max

3x3, 90% Max 2x2, 100% Max 1x1.

Continuous Shock Extension: 60% Max 3x5, 70% Max 3x5, 80% Max 3x5, 90% Max

2x3.

Stretch while standing on the platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90%

Max 2x2, 100% Max 1x1.

Walking with dumbbells held straight overhead: 5-8 sets x 20m.

Front load, rear load: 70% Max 2x3, 80% Max 2x3, 90% Max 2x2, 100%

Max 1x1, 90% Max 2x2, 80% Max 2x3.

Max 2x2, 80% Max 2x3.

Sit down and stand up with both arms straight holding the dumbbells overhead (sitting with your back against the barbell): 70% Max 2x3, 80% Max 2x3, 90% Max 2x2, 100% Max 1x1, 90%

Exercises for the push-up, 16 exercises:

Deep chest press: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max

2x2, 100% Max 1x1.

Chest up from deep bench: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90%

Max 2x2, 100% Max 1x1.

Chest up ½ high: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max

2x2, 100% Max 1x1.

Hanging chest high ½, deep sitting: 60% Max 2x5, 70% Max 3x5, 80% Max

3x3, 90% Max 2x2, 100% Max 1x1.

Chest up from ½ high bench, deep sit: 60% Max 2x5, 70% Max 3x5, 80% Max

3x3, 90% Max 2x2, 100% Max 1x1.

Hard Narrow Pull and Shock Narrow Pull: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3,

90% Max 2x2, 100% Max 1x1.

Narrowing when standing on platform: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90%

Max 2x2, 100% Max 1x1.

Narrow pull from platform of different heights: 60% Max 2x5, 70% Max 3x5, 80% Max

3x3, 90% Max 2x2, 100% Max 1x1.

Narrow pull from hanging: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2,

100% Max 1x1.

Chest press after taking the bar off the rack: 60% Max 2x3, 70% Max 2x3,

80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2.

Push-ups, borrow push-ups: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max

2x1, 100% Max 1x1.

100% Max 1x1, 90% Max 2x1, 80% Max 2x2.

Seated Row ½: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1,

Push from above the support price: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90%

Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2.

Push-ups from the top of the auxiliary rack: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90%

Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2.

Front load, rear load, half seat: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3,

100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5.

Front and rear load: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100%

Max 1x1, 90% Max 2x2, 80% Max 2x2-5.

Combined exercises for snatch and clean and jerk, 18 exercises:

Rear carry: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1,

90% Max 2x2, 80% Max 2x2-5.

Front load: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1,

90% Max 2x2, 80% Max 2x2-5.

Sit down to stand up with weights on shoulders in a lunge position: 5-8 sets x 8-12 reps.

Jumping with weights on shoulders: 5-8 sets x 30-50 times.

Deep seated, seated front and back shoulder presses: 5 sets x 8-12 reps.

Standing push ups from the rack: 5 sets x 8-12 reps.

Hold dumbbell with forehand and forearm flexed: 5 sets x 8-12 reps.

Dumbbell front curls: 5 sets x 8-12 reps.

Hold dumbbells upside down and stretch triceps: 5 sets x 8-12 times.

Hold the dumbbell with your right hand and pull the barbell in front of your chest: 5 sets x 8-12 reps.

Hold the dumbbell with your right hand and pull the bar behind your shoulder: 5 sets x 8-12 reps.

Hold the dumbbell in reverse grip and pull the barbell in front of your chest: 5 sets x 8-12 reps.

Upper body extension with dumbbells on shoulders: 5 sets x 8-12 reps.

Upper body flexion and extension on back exercise bench: 3-5 sets x 15-20 times.

Upper abs on bench: 3-5 sets x 15-20 reps.

Lower abs on bench: 3-5 sets x 15-20 reps.

Side lunges with dumbbells on shoulders: 3-5 sets x 15-20 reps.

Hold dumbbells or dumbbells and lean to the sides: 3-5 sets x 15-20 times.

Exercises with muscle control and concession, 5 exercises:

Chest press in different starting positions when the barbell is at knee level, level with the feet, lower than 1/3 of the thigh, mid-thigh: 60% Max 2x3, 70% Max 5x3, 80% Max

4x3, 90% Max 2x2, 100% Max 1x1.

From fixed pull position, slowly lower the weight to the platform or to the hang: 60% Max 2x3,

70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1.

From standing position with dumbbells on shoulders slowly lower dumbbells while bending legs and upper body: 3-5 sets x 15-

20 times.

Sit down and stand up slowly with dumbbells on both arms straight: 60% Max 2x3, 70%

Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1.

From a dumbbell position on your chest or shoulders, perform a momentum movement and stop in the position.

push ready: 60% Max 2x3, 70% Max 2x3, 80% Max 2x3, 90% Max 2x3, 100% Max 1x1.

The remaining exercises, due to low interview results, were eliminated by the thesis and not used to develop strength for athletes.

3.2.3. Develop a strength development training plan for male weightlifters aged 15-16 for the national youth team

To develop the experimental plan, the thesis was based on many years of experience in training leading young Vietnamese weightlifters such as Hoang Anh Tuan, Tran Le Quoc Toan, Thach Kim Tuan ... and professional documents [5], [21], [37], [44], [58], [83], [86] as well as consulting and directly interviewing experts participating in training the youth team at the University of Physical Education and Sports in Bac Giang.

Ninh: Gima (Bulgari), Todorop (Bulgari), Dam Vi Hung (China), especially Tieu Minh Lam (China) is a senior coach, former World Champion in the 60-weight category, Coach Tieu Minh Lam himself has trained many Chinese weightlifters to win World Championships and Olympic gold medals). This plan is also the 2014 training plan of the national youth weightlifting team approved by the Weightlifting Department of the General Department of Sports and Physical Training. The training plan is presented below:

3.2.3.1. Basis for developing training plans

Based on the characteristics of the target group: They are national youth athletes, aged 15-16, gathered from many provinces and cities across the country, 80% are studying culture, weightlifting training time is 3-4 years.

Regarding weight class: male weightlifters aged 15-16 of the national youth team are all in the light weight class (56kg and 62kg). During training and competition, coaches and athletes have determined that each athlete can compete in the 56kg or 62kg weight class depending on the opponent in each tournament. Therefore, the training plan is built to be used for both weight classes.

Regarding technical level: most of the athletes in the national team have very weak techniques, many techniques and exercises have never been practiced, this is a very difficult problem for the coaching staff during the working process.

The level of professional physical fitness and general physical fitness are not commensurate, not comprehensively developed, in the locality only attention is paid to some competition exercises, and some basic physical exercises such as carrying and pulling, leading to a very weak general physical condition, this is shown by the athlete's very thin upper body, very weak arms and shoulders without muscles.

Based on training mission:

Equipped with modern techniques and tactics in training and competition.

Comprehensive physical development for athletes, especially focusing on professional physical fitness during this period.