87
Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1.
Deep seated scissor pulldown, weights hanging above knee joint: 60%Deep seated bench press with splits: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. |
Deep seated dumbbell jerks with lateral raises. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. |
Straight leg press. 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. |
Chest up with wide grip: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. |
Dumbbell snatch with dominant hand: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Stretch while standing on the platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Non-dominant arm dumbbell snatch: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1 |
Walk with dumbbells held straight overhead. 5-8 sets x 20m |
Front load, back load. 70% Max 2x3, 80% Max 2x3, 90% Max 2x2, 100% Max 1x1, 90% Max 2x2, 80% Max 2x3. |
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88
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 push-ups: |
Deep chest sit. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Hanging Chest Press: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Chest up from deep bench press. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Chest up from deep seated bench with scissors: 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 sit. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Chest up from ½ high seated platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Chest press with straight legs: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. |
Chest press with straight legs: 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. |
Narrow when standing on platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, |
89
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 picking 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. |
Borrow thrust from stand: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2 . |
Seated High Press ½ . 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2. |
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. |
Push from the top of the support shelf. 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2. |
Half push: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2. |
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. |
Sit down and stand up with dumbbells on both arms straight in a squat position: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5. |
Front load, rear load. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% |
90
Combined exercises for snatch and clean and jerk |
Dumbbell shoulder press: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2. |
Back carry. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5. |
Front carry. 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5. |
Sit down and stand up with dumbbells on both arms straight in a squat position: 70% Max2x3-5, 80% Max2x3-5, 90% Max2x3, 100% Max 1x1, 90% Max 2x2, 80% Max 2x2-5. |
Sit down stand up with dumbbells on shoulders in lunge position. 5-8 sets x 8-12 time. |
Dumbbell lunges: 60% Max 2x3, 70% Max 2x3, 80% Max 2x2, 90% Max 2x1, 100% Max 1x1, 90% Max 2x1, 80% Max 2x2. |
Jumping with weights on shoulders. 5-8 sets x 30-50 reps |
Deep seated, seated on bench, front and back shoulder presses. 5 sets x 8-12 reps |
Standing front shoulder press from rack. 5 sets x 8-12 reps |
Hold dumbbell with forehand and bend forearm. 5 sets x 8-12 reps |
Dumbbell bicep curls. 5 sets x 8-12 reps |
Hold dumbbells with right and left hand and flex and stretch triceps. 5 sets x 8-12 reps |
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 with your back hand 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 |
91
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 reps |
Exercises with muscle control and concession: |
Chest press in different starting positions when the barbell is above the knee, level with the shins, at 1/2 thigh level, mid thigh. 2/3 thigh level, high and deep seat to receive the barbell. 60% Max 2x3, 70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1. |
Hanging pull, fixed pull position slowly lowers 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 with dumbbells on straight arms. Hold dumbbells and pull shoulders back. 60% Max 2x3, 70% Max 5x3, 80% Max 4x3, 90% Max 2x2, 100% Max 1x1 |
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. |
In order to determine the practical basis of the exercises, the thesis conducted interviews with weightlifting instructors and coaches.
The results are shown in Table 3.12.
From the results in Table 3.12, it can be seen that the following exercises have an average score of
>=4.21 points on the Likert scale selected by the thesis, applied to develop strength for male weightlifters aged 15-16 of the national youth team, that is:
Table 3.12. Interview results on selecting strength development exercises for male weightlifters aged 15-16 in the national youth team (n = 31)
TT
Exercise | Interview results (score) | ||||||
Priority 1 | Priority 2 | Priority 3 | Priority 4 | Priority 5 | Medium | ||
I | Exercises for snatch | ||||||
1. | Jerk, ½ seated jerk. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 125 | 20 | 3 | - | - | 4.77 |
2. | ½-rep seated jerks. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 120 | 24 | 3 | - | - | 4.74 |
3. | Straight leg jerks. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 115 | 24 | 6 | - | - | 4.68 |
4. | Straight leg pulldown. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 120 | 16 | 9 | - | - | 4.68 |
5. | ½ Bench Jerk. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 115 | 16 | 12 | - | - | 4.61 |
6. | Deep seated scissor pulldown, dumbbells hanging above the knee joint: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 80 | 24 | 15 | 8 | 2 | 4.16 |
7. | Deep bench press with splits: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 75 | 32 | 6 | 4 | 4 | 3.90 |
8. | Deep seated dumbbell pulldown. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 130 | 16 | 3 | - | - | 4.81 |
9. | Straight leg press. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 120 | 20 | 6 | - | - | 4.71 |
10.
Hard wide pull, hanging wide pull. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 115 | 12 | 15 | - | - | 4.58 | |
11. | Shock extension, shock extension from platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 115 | 24 | 6 | - | - | 4.68 |
12. | Continuous shock extension. 60% Max 3x5, 70% Max 3x5, 80% Max 3x5, 90% Max 2x3. | 120 | 24 | 3 | - | - | 4.74 |
13. | Chest press with wide grip: 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 90 | 12 | 9 | 8 | 3 | 3.94 |
14. | Dominant arm dumbbell snatch: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 85 | 16 | 6 | 10 | 3 | 3.87 |
15. | Stretch while standing on platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 120 | 12 | 9 | 2 | - | 4.61 |
16. | Non-dominant arm dumbbell snatch: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1 | 75 | 16 | 12 | 6 | 5 | 3.68 |
17. | Walk with dumbbells held straight overhead. 5-8 sets x 20m | 125 | 12 | 9 | - | - | 4.71 |
18. | Front carry, back carry. 70% Max 2x3, 80% Max 2x3, 90% Max 2x2, 100% Max 1x1, 90% Max 2x2, 80% Max 2x3. | 120 | 8 | 9 | 4 | - | 4.55 |
19. | 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% Max 2x2, 80% Max 2x3. | 125 | 8 | 6 | 4 | - | 4.61 |
II | Exercises for push-ups | ||||||
20. | Deep chest press. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 125 | 12 | 6 | 2 | - | 4.68 |
21. | Hanging Chest Press: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 70 | 12 | 12 | 10 | 5 | 3.52 |
22.
Chest up from deep bench press. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 115 | 20 | 6 | 2 | - | 4.61 | |
23. | Chest up from deep bench with scissors: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1 | 80 | 24 | 9 | 6 | 3 | 3.94 |
24. | Chest up ½ high. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 120 | 8 | 15 | - | - | 4.61 |
25. | Hanging chest high ½, deep sit. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 125 | 12 | 9 | - | - | 4.71 |
26. | Chest up from ½ high seated platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 120 | 16 | 9 | - | - | 4.68 |
27. | Chest press with straight legs: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 70 | 16 | 15 | 10 | 3 | 3.68 |
28. | Hanging chest with straight legs: 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 70 | 20 | 15 | 8 | 3 | 3.74 |
29. | Hard pull and shock pull. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 125 | 20 | 3 | - | - | 4.77 |
30. | Narrow when standing on platform. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 125 | 12 | 9 | - | - | 4.71 |
31. | Narrow pull from platforms of different heights. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 130 | 12 | 6 | - | - | 4.77 |
32. | Narrow pull from hanging. 60% Max 2x5, 70% Max 3x5, 80% Max 3x3, 90% Max 2x2, 100% Max 1x1. | 130 | 8 | 9 | - | - | 4.74 |
33. | Chest press after picking 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. | 125 | 12 | 9 | - | - | 4.71 |
34. | Push-ups, borrowed push-ups. 60% Max 2x3, 70% Max 5x3, 80% Max 4x2, 90% Max 2x1, 100% Max 1x1. | 120 | 16 | 9 | - | - | 4.68 |