Training Plan Contents of Periods (Weekly Cycle)

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The exercises are on.

Exercises to develop back, abdomen, arms and shoulders muscles. Specialized physical fitness:

Clean and jerk, clean and jerk, additional exercises for clean and jerk... Front carry, back carry.

Narrow pull, wide pull. Competition period Technique, tactics

Maintain athletic fitness.

Perfect and stabilize the techniques of clean and jerk competition. Discuss with the athletes to come up with a competition plan such as:

Warm-up time, starting weight, registration, weight changes. Apply that strategy right into the main training sessions to promptly adjust to the athlete's characteristics as a basis for the athlete's confidence and determination to achieve high results in competition.

Determine your mindset and stabilize your psychology before entering the competition.

Physical

Increase and maintain professional fitness, reduce volume and increase intensity.

Use some exercises to develop physical strength such as: snatches, cleans and jerks.

Some key supplementary exercises for the snatch and clean and jerk: Front carry, back carry, wide pull, narrow pull.

Maintain exercises to develop the abdominal muscle group.

Transitional period

Summarize experiences, balance mental and physical state to prepare for the next stage.

Evaluate strengths, weaknesses, technical level, physical strength, and psychology, and then propose specific solutions for each athlete.

Set specific tasks for the coming period.

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Light and moderate weight training, exercises to develop general fitness such as speed running, jumping, jumping, soccer, basketball...

3.2.3.6. Training plan content of periods (weekly cycle)

General preparation period

The general preparation period training content is presented in table 3.18.

Table 3.18. General preparation period training content

Monday

Bright

Afternoon

Monday

Front load 10x3

12x5 Shock Wider

High hanging jerks 10x3 Back and abdominal flexion and extension on bench 5x20

High chest press 10x3 High press on support rack 12x3 Narrow pull 12x3

Hold dumbbells with forearm and back flexed 6x12

Tuesday

Deep chest press 10x3 Wide rack sit 12x3 Half seated rear press 8x3 Seated bench press front shoulder back shoulder 5x10

Practice as required by the coach

Wednesday

12x3 Deep Seated Hanging Pull Ups

Borrow 10x3 thrust

10x3 wide pull

Dumbbell Back Extension 3x20

12x3 pallet lift

Front load 10x3

Lateral Bent Over Shoulders 6x30

Thursday

TLC Development Exercise Game - Basketball 20min

Friday

12x3 clean and jerk

Front Row 12x5 Prepare to Push (Dumbbell Squat) 10x5

Lower abs on bench 3x20

12x3 snatch

12x5 wide

Deep seated shoulder press 6x12

Saturday

12x3 Dumbbell Back Pull Ups 12x3 Machine Push Ups 10x3 Back Squats

Dumbbell side bends 4x20

Maybe you are interested!

Request:

Do good technical movements, complete the number of groups.

Weight and intensity increases should be based on the fitness level and health status of each athlete.

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Intensity is: 60% - 70% - 80% - 90%, self-determined. Number of repetitions is: 2 + 5 – 5 + 3 – 2 + 2 – 2+1.

Professional preparation period

Training content for professional preparation period is as shown in table 3.19.

Table 3.19. Training content during professional preparation period

Monday

Bright

Afternoon

Monday

Wide Shock Pull 10x3 Deep Seated Hanging Jerk 8x3 Half Dumbbell Press 8x3

Hold dumbbells in forward and reverse grips and pull dumbbells in front of chest and behind shoulders. 6x 8

Wide Push-Ups 10x3 Deep Chest Press-CBĐ 10x3 Front Rows 8x3

Dumbbell Back Extension 3x20

Tuesday

Borrow 10x3 thrust

Vertical jerk 10x3

Narrow Shock Pull 8x3

Seated Bench Shoulder Press 6x10

Wednesday

10x3 snatch

8x3 Half Dumbbell Press 8x5 Continuous Shock Wide Pull

3x30 Incline Dumbbell Row

10x3 clean and jerk

High jerk ½ dumbbell pick 8x3

Front load 8x3

Prone push-ups 5x 15

Thursday

10x3 1 x 10 step back on chair 6 sets

Play basketball 20p

Friday

10x3 snatch

Borrow the force of the push 8x3 Dumbbell on the rear rack 10x3

Hold dumbbells with right and left hand, bend and extend back arm 6x10

8x3 clean and jerk

Push high on 10x3 support shelf Pull narrow 10x3

Lie on the 6x8 chest press bench

Saturday

Dumbbell shoulder press 10x3 Deep chest press- lunge 8x3 Back carry 10x3

Back muscles with weight 5x15

Request :

Increase strength and technical training exercises. Perform good movements and technical stability, complete the number of sets. Increase weight and intensity based on the physical strength of each athlete.

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Intensity is: 60% - 70% - 80% - 90%, 95% self-defined.

Number of times to do: 2 + 5 – 5 + 3 – 2 + 2 – 2+1- 1+1

Competition period

Training content during competition period is presented in table 3.20.

Table 3.20. Training content during competition period

Monday

Bright	Afternoon
Monday	8x3 Shock Wide Pull Front carry 8x3 Seated bench press front shoulder back shoulder 6x10	8x3 Half-Round Seated Hanging Pull-Ups 8x3 Bench Back Flexion and Extension 3x20
Tuesday	10x3 snatch 10x3 clean and jerk
Wednesday	Wide-leg sit on rack 8x3 Front carry 10x3 Hold dumbbell with right hand pull dumbbell in front of chest and behind shoulder 6x8	10x3 Half Dumbbell Jerk 10x3 Assisted Pull 8x3 Lateral Bent Over Shoulders 5x20
Thursday	Back load ½ 8x3 8x3 Continuous Shock Extension
Friday	12x2 push up 12x2 snatch 6x8 Right and Reverse Arm Dumbbell Rows	1/2 high seated chest press 8x3 High press on the support rack 8x3 Front carry 8x3
Saturday	Dumbbell Rear Shoulder Pulls 8x3 8x3 wide 8x3 rear carrier Back with dumbbell overhead press 5x15

Request:

Perform technical movements well and with high stability, complete the number of sets. Increase weight and intensity based on the physical strength of each athlete. Intensity is: 60% - 70% - 80% - 90%, 95%, 100%, self-determined.

Number of times to do: 2 + 5 – 5 + 3 – 2 + 2 – 2+1- 1+1-1+1

Increase carrying and pulling strength, advanced exercises to maintain professional fitness in preparation for competition.

Transitional period

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The training content of the transition preparation period is presented in Table 3.21.

Table 3.21. Transitional training content

Monday

Bright	Afternoon
Monday	High jerk ½ dumbbell pick 10x5 12x5 Shock Wide Pull Deep Sit Push Shoulder Forward Shoulder Back 6x10	High chest press 10x5 High press on support rack 12x3 Upper abs, on bench 6x20
Tuesday	10x3 push-up technique 12x5 rear carry. Hold dumbbells forward and reverse, flex and extend arms 6x12
Wednesday	12x3 snatch Wide Bench Pulldown 10x3 Dumbbell Lateral Bench Pulldown 5x20	Wide-legged sit-ups on a bench 12x3 Weights on the bench to create momentum for push-ups 8x5 Back flexion and extension with weights on shoulders 5x15
Thursday	General physical development exercises Game – Basketball 20 minutes
Friday	12x3 clean and jerk Front Row 12x5 Deep Seat Front Shoulder Press 5x12	Narrow Hard Pull 10x3 Dumbbells on 12x3 high press rack Deep seated shoulder press 5x12
Saturday	12x5 snatch 10x3 back carry Lower abs on bench 6x20

Request:

Do the technical moves, complete the number of groups.

Increase weight and intensity based on each athlete's physical strength. Intensity is: 60% - 70% - 80% - 90%, self-determined.

Number of repetitions: 2 + 5 – 5 + 3 – 2 + 2 – 1+1.

Rehabilitation, correction and strengthening of movement techniques, comprehensive general development exercises.

3.2.4. Discussion on choosing strength development exercises for male weightlifters aged 15-16 of the national youth team

3.2.4.1. On the strength status of male weightlifters aged 15-16 in the national youth team

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To evaluate the strength status of male weightlifters aged 15-16 in the national youth team, the study tested the research subjects through selected tests and indicators at two points in time, mid-year and late 2013. Then, the test results were compared between the two points in time and the strength of the athletes was classified at the end of 2013.

Comparing the test results in the middle and end of 2013, only 7/16 tests showed statistically significant differences between the two tests, especially the two tests of snatch and clean and jerk - two weightlifting competitions - where the difference was not statistically significant. This shows that the strength of the male weightlifters aged 15-16 in the national youth team was not well developed and was not in the right professional direction during the training process.

When comparing the test results with the overall assessment criteria (Table 3.9) to classify the strength level of athletes and determine the percentage of each type.

The results of the test and classification show that the percentage of athletes classified as weak and average strength is quite high. The above results show that the strength capacity of male weightlifters aged 15-16 in the national youth team is not well developed, greatly affecting the athletes' performance.

Starting as a coach directly involved in training the national youth weightlifting team, through observing training sessions, it can be seen that the reason for the above situation is that the use of strength development exercises for male athletes aged 15-16 by coaches is mainly based on training experience as well as referring to related documents. There has been no investigation or survey of training practices at other units as well as consultation with experts and coaches who are directly training weightlifting athletes.

3.2.4.2. On the current status of using strength development exercises for male weightlifters aged 15-16 in the national youth team

Through direct discussions with athletes who have been on the youth team for many years during their training, we have found that:

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The use of weightlifting training exercises between units is not uniform, it can be said that the exercises are performed spontaneously without following a rule in the training stages.

Specialized exercises, in addition to the two competitive movements of snatch and clean and jerk, only focus on and revolve around four exercises: front carry, back carry, narrow pull and wide pull.

Comprehensive general development exercises are almost ignored, not used in training and are performed depending on the athlete's consciousness.

Exercises to develop individual muscle groups such as exercises to develop shoulder, chest, arm and back abdominal muscles also take place spontaneously, depending on the athlete's self-awareness, which is overlooked in the training process of young athletes. Even many athletes when being gathered in the youth team have some exercises and techniques that have never been performed. Only two large units, Hanoi and Ho Chi Minh City, use exercises relatively fully and systematically.

Through many years of practical experience in training, the following situations will occur during the training process:

Using only a few main exercises makes athletes bored and mentally tired during training.

The lack of use of specialized supplementary exercises results in incomplete techniques and unstable performance, making athletes confused and lacking confidence in themselves during training and competition.

General development exercises and exercises to develop specific muscle groups are not focused on, the athletes' physique develops unevenly, some are very strong but some are very weak. General physical strength is not fully developed, not ensuring the increase of training intensity. This leads to athletes being very susceptible to injury and in fact, there are many injuries during training, although they are young athletes, there are very serious injuries.

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At first, when I first started training, my performance increased very quickly, but after a few years, my performance stopped improving and I even got injured and couldn't train anymore.

3.2.4.3. On choosing strength development exercises for male weightlifters aged 15-16 in the national youth team

High-performance sports have been identified as one of the three strategic tasks of the Sports Industry with the aim of quickly approaching the regional sports level and gradually integrating with Asian and world sports [13].

To achieve high sports achievements, in training, the coach must have good training methods, good training measures and must have effective training tools. The tools in physical training are very rich and diverse, including physical exercises, natural influences, external environment... In which, BTTL is the most basic professional tool in physical education and physical training [6], [8], [12], [27], [46], [65].

According to Harre, training aids are the most important means to improve sports performance [27]. Training aids must be appropriate to the purpose and tasks of the training process and must not be used arbitrarily or without choice.

To see the importance of physical exercise in HLTT, we come to the following points:

According to the point of view of Novikov and Matveev [43], BTTL are human movements carried out according to the necessity to perform the tasks of physical education and physical training. In other words, it is the characteristic of human movement organized in accordance with the laws of physical education and physical training.

So not every physical activity is considered BTTL in HLTT. In fact, in the training of athletes in general and weightlifting athletes in particular in our country, coaches have used many BTTL, but the use is not yet consistent.

Therefore, to select exercises that ensure consistency, feasibility and science, the thesis conducted interviews with lecturers, coaches and experts.

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