Roadmap for Training Part 2


A training cycle for a novice weightlifter must be totally different from that of a complicated lifter. In this publish, I’ll talk about a few of the key variations.

In the Russian Weightlifting System, weightlifters are ranked based mostly on their weightlifting skills. These ranks assist coaches successfully plan their athlete’s training cycle. The following chart is used to find out a male weightlifter’s rank based mostly on weight class and the way a lot they’ll raise in competitors (the chart for ladies might be discovered here).

2015 russian weightlifting classification standards for men

If a weightlifter is ready to raise the required complete for a sure rank in competitors, they grow to be a weightlifter of that rank. To that finish, an Adult Level 3’s aim is to grow to be an Adult Level 2, an Adult Level 2’s aim is to grow to be an Adult Level 1, and so forth.  

In 2011, my rank was Master of Sport in accordance with the chart above. I used to be within the 105kg weight class and had a weightlifting complete of 320kg. I wasn’t aware of the supposed use of the above rating system however I used to be keen to extend my lifts.

Over the next 2 years I educated utilizing 3 totally different packages. The drawback was, two of the three packages have been designed for athletes that weren’t in my rank.

The first program I educated on was designed for a Candidate for Master of Sport, a rank beneath mine. I used to be on this program for 5 months and didn’t enhance. The second program was designed for a Master of Sport, which was my rank. I used to be on this program for 9 months and added 30kg to my complete. The third program I attempted was Ilya Ilyin’s program, who’s of the very best rank (one above Master of Sport International Class – not even listed on the above chart). I used to be on it for 4 weeks and misplaced 15 kg from my complete.

My greatest outcomes have been reached after I educated utilizing a program designed for somebody in my very own rank.


A serious distinction in how weightlifters of various ranks ought to train is within the period of time they commit to those 3 classes of exercises:

  • General Physical Preparation (GPP) exercises are carried out for all-around fitness and aren’t geared toward any explicit sport. Typical GPP exercises embrace sit-ups, pull ups, operating, bodybuilding, and enjoying different sports activities.
  • Strength Training (ST) exercises are carried out to get “raw” strength within the normal areas the place strength is required for the particular sport. Typical ST exercises for weightlifters are squats, presses, and pulls.
  • Technical Preparation (TP) exercises are carried out to construct method, positional strength and velocity. TP exercises embrace competitors lifts and their variations.

Russian professor and Master of Sport in weightlifting Dr. Leonid Dvorkin developed the requirements utilized in Russia for figuring out how a lot time must be spent per training cycle on every of the above exercise classes, based mostly on weightlifting rank.

Dvorkin GPP ST Comp

As we are able to see, novice weightlifters (Junior 2 and 3) ought to commit most of their time to General Physical Preparation. They should grow to be athletic, coordinated and construct endurance earlier than they commit a big quantities of time to heavy and troublesome weightlifting exercises. As they grow to be extra bodily match, they’ll lower the time spent on GPP, and spend extra time on strength training and method work.


In the publish, “Roadmap for Training,” I mentioned the next 3-month training cycle:

training cycle blank

This training cycle shouldn’t be particular to any rank and is an instance of a normal roadmap for training. Regardless of rank, each athlete goes by way of the 3 phases proven above (Training-to-Train Phase, Base Phase, Competition-Prep Phase). 

Now check out the diagram beneath, which expands on the Training Cycle, utilizing an Adult Level 2 rank for instance.

training cycle blank ADULT 2

Notice how a lot time is devoted to every sort of exercise throughout every training part.

For occasion, the Training-to-train Phase consists principally of GPP exercises and may final about 3-5 weeks, to construct athleticism. In the Base Phase, an honest quantity of GPP work is finished to proceed advancing coordination, velocity, and endurance. However, the main target within the Base Phase for an Adult Level 2 lifter shifts extra in direction of Strength Training and Technical Preparation.  

Now right here’s a pattern training cycle for a lifter that has reached the Master of Sport International Class rank:   

training cycle blank IMS

As you’ll be able to see, the main target of the Training-to-Train Phase for most Masters of Sport International Class weightlifters continues to be on changing into extra athletic. However, this part solely lasts for a couple of week, and throughout the Base Phase, there’s considerably much less concentrate on GPP than on technical and strength exercises.


The above requirements have been developed for younger weightlifters advancing inside the Russian Weightlifting System, nevertheless, they’re relevant to everybody in weightlifting. Use the classification system and the related ratios of GPP to ST to TP as tips. They are usually not set in stone, however they’re fairly useful in designing profitable training plans. 


A giant thanks to Coach Boris Sheiko for offering nice data and dialogue. Coach Sheiko’s lecture about training younger powerlifters in Russia impressed this publish and might be discovered on the


Yasha Kahn

Weightlifter, coach and now: blogger. I’ve traveled world wide sharing my weightlifting information and experiences. I look ahead to the subsequent journey.


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