The increase results in the bench press
As a rule, the performance in this exercise grows quite steadily, but there are times when the working and competitive weights of the bar freeze in place and it is not possible to move them. However, this possibility still exists, and it is almost the only one-an increase in power.
It is known that power is a characteristic of an athlete associated with his ability to quickly move the limit weights. It turned out that an increase in power invariably leads to an increase in performance in the main strength exercises, including those that are included in the program of power triathlon or powerlifting.
The most important thing in the training process is:
Injury prevention
Sufficient recovery
Quality food
Periodicity
The point about injuries is in the first place for good reason, since injuries are the main enemy of many athletes. For the majority of those involved, injuries occur due to neglect of the warm-up, or excessive enthusiasm (when an unreasonably large amount of work is performed or frequent work with the limit, 1-2 repetitions of weights). By doing a thorough workout, you protect yourself from the lion's share of trouble. Never spare time to warm up your muscles qualitatively. This way you protect yourself from injuries, and in addition, you get warmed up well, you become noticeably stronger.
So now let's go directly to the training program. Before you start training, you need to determine Your maximum in the bench press. To do this, try to perform a bench press on one of the training sessions, building it in a simulated training mode: simulate a competition, that is, make a good warm-up, like the one you resorted to in competitions, and then perform three attempts, aiming to reach your absolute maximum in the bench press. The maximum result obtained will be the initial figure for calculating the scheme of your power training cycle.
Now You will have to sit with a pencil and a calculator. All the percentages listed below are calculated from this maximum. You are supposed to do the bench press twice a week.
Week #1: 45%x8(for example, Your maximum weight is 100 kg, respectively 1 approach will be: 45kg-8 times), 62%X5, 75%x5x3 (three approaches of 5 repetitions)
Week #2: 45%x8, 62%X5, 78%x5x3
Week #3: 45%x8, 62%X5, 82%x5x3
Week #4: 45%x8, 62%X5, 85%x5x3
Week #5: 45%x8, 62%X5, 88%x3x3 (as you can see, the number of repetitions decreases here)
Week #6: 45%x8, 62%X5, 92%x3x3
Week #7: 45%x8, 62%X5, 95%x2x3 (here again the number of repetitions in approaches decreases)
Week #8: 45%X7, 62%X5, 98%x2x3
So, you have passed the first half of the cycle. Now it's time to step back a little and start a new attack on your muscles and their power.
Week # 9: 45%x8, 62%X5, 82%x5x3 (now you raise the number of repetitions again to five)
Week #10: 45%x8, 62%X5, 85%x5x3
Week #11: 45%x8, 62%X5, 88%x5x3
Week #12: 45%x8, 62%X5, 92%x5x3
Week #13: 45%x8, 62%X5, 95%x3x3 (the number of repetitions in the "working" approaches decreases again)
Week #14: 45%x8, 62%X5, 98%x3x3
Week #15: 45%x8, 62%X5, 102%x2x3
Here, for the first time, you should exceed by two percent the weight that was a record for you when you started this cycle, and reduce the number of repetitions to two).
Week #16: 45%x8, 62%X5, 105%x2x3
After that, work for a month in support mode.
Something like that.
