The purpose of the paper is to highlight the dynamics of the training means during the competitive period in junior III weightlifters (9-12 years old). That is why a case study was organized within the RAPID Sports Club of Bucharest, Weightlifting department, during the period May - June 2021, corresponding to the competitive period. The subject of the study was a 12-year-old athlete with a training experience of 6 months. The training means of technique and strength were monitored throughout the training sessions lasting 120 minutes. Three weekly training microcycles (MiC), namely 9, 10 and 11, were chosen for the study. The results of the study have the following values: in MiC 9 and 10, the training has a share of 35% technique (140 reps) and 65% strength (260 reps), in MiC 10 – 35% technique (160 reps) and 65% strength (240 reps) while in MiC 11 – 40% technique (120 reps) and 60% strength (180 reps). Regarding the relation between the parameters of effort, volume and intensity in MiC 9 and 10, the training means 1 (M.P.1) used 20.25% (81 reps) with a higher share of the volume by 55.5% (45 reps) at the intensity of 80%; M.P.2 – 29.27% (117 reps) with 45.3% (53 reps) at the intensity of 80%; M.P.3 – 24.75% (99 reps) with 49.5% (49 reps at the intensity of 90%; M.P.4 – 25.75% (103 reps) with 33.9% (35 reps) at the intensity of 80%. In MiC 11, M.P. 1 used 20% (60 reps) with a higher share of the volume by 63.3% (reps) at the intensity of 80%; M.P.2 – 27.67% (83 reps) with 50.6% (reps) at the intensity of 80%; M.P.3 – 29% (87 reps) with 50.6% (44 reps) at the intensity of 80% while M.P.4 – 23.33% (70 reps) with 62.8% (44 reps) at the intensity of 80%. The optimal relation between the effort parameters in terms of volume and intensity of the technical and strength training means during the competitive period of the junior III weightlifters (9-12 years) contributed to the improvement of the sports fitness by maintaining the level of muscle strength and perfecting the technical execution.