Number of Exercises in a Session

The number of exercises adopted with the aid of developing strength is established in practice empirically. In literature we have not found a reference to experimental work, connected to an investigation of this question. In the methodological literature, there is not a single opinion as to which number of exercises can be considered optimum for the development of strength.

 

Based on the generalization of the experience of the training of the strongest lifters, we consider it expedient to include in a session four to six exercises. But we allow that episodic training must maintain two to three exercises (unloading training) and that in the period of some tiredness after previous training, their number can increase to eight, but then it follows that the number of sets and repetitions is reduced.

 

With an optimum number of exercises (4-6) a sufficiently effective load is maintained in every one of them. A large number of exercises, with which the volume of load is sharply increased, turns out to have a negative influence. But a small number of exercises creates a monotony in training because of insufficient emotion arising from tiredness.

 

Thus the number of exercises adopted in training and the number of repetitions must be strictly limited.

 

In the month cycle before a contest, of all highly qualified lifters, the majority (34%) include five exercises; 26.61% train with four exercises; 19.9% with three ; 13.7% train with six exercises;  1.3% with one and two exercises; 3.22% train with seven exercises; 0.27% train with eight exercises. Consequently in 60% of cases the training of the strongest lifters includes four or five exercises.

 

Any connection between sporting results and the number of training exercises has not been demonstrated to us. It is possible to establish that the load is borne subjectively easier with a variation of the number of adopted exercises from three to six. People with high attainment include from two to seven exercises in their training.

 

A limitation of the number of exercises to three to four is used by lifters only in the last five to six sessions before a contest.

 

Order of exercises.

The order of performance of the exercises plays a vital role in the development of strength.

 

Numerous investigations have shown that a better effect in training is obtained if it begins with exercises of a speedy character, then come exercises in strength and lastly in stamina. This order of loading turns out to be positive in its influence on the functions of the vegetative organs and systems.

 

The order of performing exercises in training, especially in the initial period of study, has become an object of discussion amongst both trainers and weightlifters.

 

In scientific literature this question is virtually not discussed. Empirical work has established the following rule for the performance of exercises in training: most frequently begin with power snatch (speed movement), then any classical  lift, in which the lifter performs significant training weight and lastly back squats, pulls. The consecutiveness of performing the exercises in weightlifting training is dictated by a definite order, adopted in competitions in weightlifting.

 

A definite regularity in the order of performing exercises has been outlined in the training of qualified lifters.

 

In 36.6% of cases sessions of the strongest lifters began with exercises of a speed-strength character – power snatch; in 28.2% with the classical press; in 15.5.% with the classical snatch; in 8.4% with the snatch from the hang or blocks; in 9.8% with the power clean; and in only 1.4% with the classical clean and jerk. Thus is 60% of cases, all sessions begin with a snatching exercises. This is explained by the fact that exercises of a speed-strength character have a positive influence on other movements.

 

In 60% of cases sessions closed with back squats, or this exercise was the penultimate. In 15% if cases the bench press or seated press is performed at the end of a session.

 

Exercises of a comparatively slow character with the aid of working out strength-stamina and exercises with advantageous local effect, are performed at the end of a training session.

 

The expediency of such an order of exercises is obvious. At the end of a session lifters have normally shown a reduction in work-capacity, i.e. have shown signs of tiredness. The overcoming of this

tiredness in the process of the performance of the exercises will be conducive to the development of great stamina. Fast exercises of an explosive character (snatch-type) are planned at the beginning of a session, in connection with the fact that the sportsman has at this time higher work-ability than at the end of a session and the skeletal musculature has a greater potential for a fast, massive contraction.

 

But it is necessary periodically to include competition exercises, snatch and clean & jerk, at the end of a session, i.e. to train on them against a background of tiredness. Then a lifter will draw on his stamina. As is well known, with a large number of competitors, a competition can drag out for three to five house. The most successful in these will be lifters who display great strength and stamina.

 

For the selection of exercises and their order in a session, it is necessary also to note the adaptation of the organism to definite loading, to definite exercises. Therefore it is necessary begin periodic sessions not with power snatches, but with pulls or squats, bench press, isometrics etc.

 

In a word, the selection of various exercises must be guided by the reaction of adaptation of the organism to a definite exercise. As the result of this the organism reduces its reaction to loading and this means that the growth of sporting attainment is reduced.

Khizer Hayat Raja

Sr. Lecturer in Physical Education & Sports

International Weightlifting Coach & Expert

E mail: wlexpert@yahoo.com

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