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Pre-competition training plan is one of the most important links in pre-competition preparation, and it is the main basis for forming and cultivating athletes' good competitive state. Through the arrangement and implementation of the pre-competition training plan, athletes can reach the best state in physical, psychological, technical, tactical, physical fitness, weight, confidence and perseverance.

First, pre-competition training load training

Generally speaking, it is appropriate to train for one month before the game. In general, the training load rhythm of one month before the competition is 1 and 2 weeks, which is more than 90% of the athletes' load. In the third week, when the initial symptoms of fatigue appear, the intensity is adjusted from light load, from 90% to 70% and 60%.

Second, weightlifting training methods

The total load should be reduced, the intensity should be moderately increased, the auxiliary exercises should be reduced, the proportion of special technical standard movements should be increased, the training hours should be reduced, and the number of times in each group should be reduced. In the second week before the competition, the intensity can reach 90%-95%, but reducing the number and frequency of groups (no more than 2 groups per group) requires coordination, accuracy and speed. The arrangement of auxiliary exercises is helpful to improve the snatch and clean and jerk techniques, and maintain the strength of lower limbs, back, upper limbs and shoulder straps moderately, but the number and weight of groups are not large, so it is required to be relaxed and flexible, leaving room. Second, gradually reduce the load and load intensity, and the training items are mainly snatch, clean and jerk and a small amount of auxiliary exercises. During this period, the general physical training programs were basically cancelled, and the strength training was reduced. At this time, the heavy bow, strength push, squat and narrow pull have all stopped, and the training is basically based on speed and strength, which creates good conditions for the recovery process in the body.

Third, the method of reducing load in weightlifting training

First, reduce the number of lifts in training, and then reduce the number of training per week, and the intensity can reach 80? More than%, which not only reduces the total load of the body, but also maintains vigorous energy. At the same time, it is helpful to cultivate the ability of one-time explosion of limit and sub-limit weight. Athletes are excited when their physical strength and performance are the best before the game, so they should control their intensity in time. Never indulge athletes to lift the weight of the limit and sub-limit, and don't be too excited during training, so as not to consume energy prematurely, and the central nervous system will be excited prematurely, but it will not reach the peak of competitive state during the competition.

Fourth, the rest training methods of weightlifting

In the last week of training before the competition, the proportion and intensity of auxiliary exercises decreased, and the content of supporting exercises increased. The load of each training course is gradually reduced to below 80 and -60, and the technical intensity of special competitions is maintained at 85%-90%. If the competition is scheduled for this Saturday, the first day (Monday) will be the test of the ultimate weight of snatch and clean and jerk, and then the weight will be reduced to 80%-70% and several groups will be done to consolidate the standard technical movements. Auxiliary exercises will be practiced until the medium weight, with fewer groups and fewer times. Take a rest or arrange ball games the next day (Tuesday) to adjust the neuromuscular system and achieve the purpose of active rest.