Abstract
Improvement of muscle strength is a critical aspect for weightlifting athletes, as it directly affects the performance of key competitive exercises, such as the snatch and clean and jerk, which are crucial for achieving high performance in this sport. The study aimed to develop and substantiate an optimised training plan for increasing muscle strength in weightlifters and compare its effectiveness with a standard programme. The research methodology included analysis of existing training plans, development of an adaptive plan based on modern principles of periodisation, and experimental comparison of the dynamics of strength indicators in two groups of athletes. Statistical analysis methods were used to assess the reliability of the results. The results demonstrated that the group that trained according to the optimised plan showed a more significant increase in strength performance in the snatch (15%), clean and jerk (14%) and bench press (12%) compared to the standard programme (7%, 8% and 6% respectively). In addition, the athletes who used the optimised plan demonstrated a steady increase in performance throughout the training cycle, while the group with the standard programme saw a significant decrease in progress after the third month. The study also determined that the number of injuries in the group with the optimised plan was significantly lower due to the control of exercise technique and the proper organisation of recovery periods. The study confirmed that the use of an adaptive approach that incorporates the individual characteristics of athletes and the variability of loads contributes to a more pronounced progress in the development of muscle strength. The practical significance of the study is determined by the possibility of implementing the proposed methodology to improve the effectiveness of the training process in weightlifting, for athletes of different levels of training
Keywords
snatch; clean and jerk; press; physical activity; adaptive periodisation
References
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