To achieve high results in sports, it is necessary to adhere to the principle of long-term construction of training. Therefore, a personal training calendar is so important for any professional athlete. Training hours are entered into it regularly, so that later you can clearly see what should be emphasized before important competitions.

Cycling workouts is a systematic variation of training intensity, working approaches, training frequency, working weights and exercises. Everyone needs to stick to training cycles, but if you have just started playing sports, then first you need to prepare and strengthen your body. After about 6-8 months of regular training, you will no longer progress so much, it is at this stage that you need to move on to training cycles.

The main indicators of the effectiveness of training- improving endurance, increasing strength, creating a relief body. To do this, you need to constantly and gradually increase the load, increase the weight. Therefore, remember that if you always work at the same pace and with the same weights, then you will never see results. All professional athletes should follow cycles in their training.

Benefits of cycling:

• The absence of "peaks" and "failures" during training;
• You will begin to use more and more weight with each cycle;
• Increasing loads is the way to progress;
• The used weight grows - muscles grow;
• Using training cycles, athletes after a few months of training begin to lift their maximum weight and beat their own records.

Phases of the training cycle.

For more effective training planning, periodization is used, that is, the whole process is divided into certain cycles, stages and periods.

• Preparatory phase is based on fixing the correct technique for performing all exercises. It must be started after intense loads, using weights 10-15% less than mastered. The preparatory phase helps to avoid various injuries. Once you have started using 95% of the weight, you can move on to the second stage;
• Prelaunch phase is based on the fact that you are working with almost the maximum weight (90-95%). Increase the weight gradually until you reach your normal weight. You should have the feeling that this is not the peak of your capabilities, but simply new heights. The main indicator is the increase in the working weight of the rod. If you find it difficult, then try to reduce the number of exercises and repetitions. To have a result, you need to use less volume at a greater intensity;
• Progressive phase- new records. Now you can lift more than 100% of your standard weight. You need to include standard exercises in your training program: deadlift, bench press, barbell row in the slope and push-ups on the uneven bars. Your task is to work out all the muscles well, even the smallest ones. Pay special attention to those exercises that you get the least.

Types of training cycles:

Training cycle equal to one year, is divided into three periods: preparatory, prelaunch and progressing period. This approach gives good results in preparing young athletes for a long professional career.

The double cycle is that the athlete needs to work out each exercise in his cycle, which does not depend on the others. That is, you perform each exercise with different intensity and level of load.

Independent training cycle within the annual cycle. This method should be used if a certain exercise requires special attention and approach. Choose more exercises for certain muscles and start their separate cycle. This will allow you to avoid injury and work out all muscle groups. Also, an internal cycle will be required if you are injured.

A mini-cycle is recommended if the athlete is stagnant or needs to make up for lost time. The differences are that the initial weight is immediately 85-90%. It takes about 2 weeks to work with it. Further, the weight increases to 95%. After 1-2 weeks you should already be working using 100% of your weight.

Rules for building cyclic training:

• You cannot determine the duration of each phase in advance;
• As soon as you see that you are getting closer to the intended results, try to take a few more weeks to consolidate the results;
• A small increase in weight to the bar is better than a large one;
• Do not mock your body, remember that rest is an important component of all training;
• Always recover to 100%, take an extra day to rest if necessary;
• Don't forget to keep your body flexible;
• Rest between sets, do not rush to move from one exercise to another;
• Always master and consolidate weight gain;
• Do not forget about the technique of performing exercises;
• Remember, it is better to train little, but well;
• Pay the main attention to basic exercises;
• Do not give in to emotions and unjustified bursts of energy, this is deceptive;
• Do not work to the limit with the same weight, remember that it is important to gradually increase the weight;
• So that you have the strength and desire to quickly start the next workout, never train to exhaustion, leave a little strength.