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CLUB WEIGHTLIFTING/SPORTS POWER COACH LEVEL 1

LICENCE

TRAINING PROGRAM MANUAL


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Club Weightlifting / Sports Power Coach Level 1 Training Program

Page 1

Jones/Keelan 2005

This work is copyright. Apart from any uses as permitted under the Copyright Act 1968, no part of thispublication may be reproduced by any process without written permission from the authors (Jones/Keelan).

Requests and enquiries concerning reproduction should be addressed to:

Mr. Lyn Jones3 Mokare Street

Ngunnawal ACT 2913

For general enquiries regarding the Australian Weightlifting Federation

Tel: (03) 9815 3306Fax:(03) 9815 3307

Email: [email protected]


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Table of Contents

UNIT 1 TEACHING PRINCIPLES.................................................................................................. 3

UNIT 2 SAFETY PRINCIPLES ......................................................................................................5

UNIT 3 WARM UP AND STRETCHING......................................................................................... 7

UNIT 4 BASIC LIFTS................................................................................................................... 10

UNIT 5 POWER CLEAN.............................................................................................................. 21

UNIT 6 POWER SNATCH ........................................................................................................... 25

UNIT 7 JERK PROGRESSION EXERCISES ..............................................................................28

UNIT 8 SNATCH PROGRESSION EXERCISES......................................................................... 31

UNIT 9 COMPETITION LIFTS..................................................................................................... 35

UNIT 10 PROGRESSIVE RESISTANCE PRINCIPLES............................................................... 38

UNIT 11 TRAINING PROGRAMS................................................................................................ 40

UNIT 12 BEGINNERS COMPETITIONS ..................................................................................... 46

UNIT 13 POWER PRODUCTION FOR SPORT .......................................................................... 48

REFERENCES............................................................................................................................... 54


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UNIT 1 TEACHING PRINCIPLES

Coaches, to an extent may be compared to teachers. Principles shared by both include creating a positivelearning environment, conveying information and generating meaningful and result producing activities.

Facilities, Equipment and Organisation

Initially, the coach has to work within the given special parameters and make use of equipment, which isavailable. The coach must maximise this given situation while enforcing the organisational safety measures

discussed in Chapter 1. As time goes by, improvements and additions can be made to create an optimaltraining environment. Other guidelines, which should be followed, can include the following:

Arranging the lifting platforms in an efficient manner for effective coaching. Doing so enables the coach tosee the lifters and vice-versa.

Distractions should be removed from the training area and certainly where lifters are receiving initial liftinginstructions. Loud music, talking amongst lifters, horseplay and similar distractions will have a detrimentaleffect on communication and performance.

Economy of verbal instruction is most important and getting the group working successfully at lifting weightswith a minimal delay will produce enormous dividends.

Establish a command-response reaction to the group. The coach should quickly gather the athletes and

conduct a group warm up and stretching session. The coach should lead this session not only by quick, briefdescriptions of the activities but also by demonstration. This warm up session should be well planned,vigorous and last approximately 5 8 minutes.

Following the warm up the arrangement of athletes into effective training units will have a major effect onsafety, enjoyment and progress. Grouping athletes with similar abilities typically has positive results.Groups containing three athletes per barbell are ideal. This particular grouping allows for ease in the case ofspotting with certain exercises and the work to rest ratio is optimal.

Once the personal safety rules, individual gym rules and organisational rules have been established thecoach can move onto lifting instruction. A well tried procedure is to:

NAME THE EXERCISE / PURPOSE OF EXERCISE

- Tell the group the name of the exercise/lift to be performed the parts of the body it will stress.

SILENT DEMONSTRATION

- Demonstrate the lift/exercise either personally or by using a video or another person so all can see.Initially, do not give any instruction; just let the group observe what has to be done.

TALKING DEMONSTRATION

- Follow this demonstration without description, with another demonstration explaining the key points ofpractice performance of the movement e.g. starting position action finish.

GROUP ACTIVITY

- One member of each group should perform the exercise while the other two members pay attention orspot if necessary.


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COACHING / PROVIDE FEEDBACK

- While each group member takes turns at the movement the coach should move around all the groupsgiving individual coaching and support. This basic format of instruction has many variations but, for thebeginning coach, gives a structured well proven procedure. It also builds confidence and control for thecoach. This command response type of instruction will, in given time, build a positive relationshipbetween the coach and the lifters. This method of coaching will eventually give way to a more relaxedmode of instruction.

Effective DescriptionMany beginner coaches, in their enthusiasm to convey their knowledge, can very easily over-elaborate theirdescription of movements by the use of anatomical terms, scientific jargon and other technical language.Keep it simple, e.g. when introducing the Front Squat, avoid this approach. This Progressive ResistanceExercise is termed the Front Squat. It provides a taxing overload to the activated muscle groups of thequadriceps and gluteals. Were learning it not only as a method of increasing your force production andhypertrophy in these large muscle groups but, also as a method of ensuring strength and confidence in thereceiving position for the initial movement of the second competitive lift

By this time the group will probably be half asleep and the other half will be day dreaming. The sameinformation can be given by saying This lift is called the Front Squat. It strengthens the muscles of the legsand hips and will help you in the Power Clean. This is really all the information the groups needs. Whengiving instructions, it is important to be brief.

VoiceExperienced coaches use their voice as an extremely valuable coaching aid. Varying the volume, speed andpitch depending on the situation, e.g. Pull the bar FAST would be an executive command and thecommand would be short, sharp and with emphasis on the executive action. In contrast, move slowly intothe deep squat would be said in a much softer, slower tone, explaining the slow speed of the movement.With experience this voice control becomes automatic but initially it must be thought about and developed.

Reinforcement and encouragementNothing puts beginners off more than being told, Dont do this or dont do that or emphasising what they aredoing wrong. Be a positive coach and coach with positive reinforcement Do this and do that is moreencouraging and builds more confidence for the beginner. Put emphasis on what they are doing correctly.Praise brings far more results than criticism. Remember, beginners will initially find themselves in anunfamiliar, insecure activity situation and their confidence and self-esteem needs building andencouragement if they are to get any enjoyment and satisfaction from weightlifting.


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UNIT 2 SAFETY PRINCIPLES

Weightlifting, believe it or not, is one of the safest sports. See Fig. 1 Hamil 1993 who lists injuries in schoolsports. The incidence of serious injury is rare, but when injury does occur, it tends to be in the province ofthe unsupervised beginner. However, in most cases we are not talking about serious injury problems.Through correct recognition of problem areas and good organisation, equipment maintenance and above allgood coaching, the majority of injury risk can be eliminated.

Safety in weightlifting can be considered in two broadly overlapping areas - Personal andEquipment/Organisational.

PERSONAL

Discipline:

Insist on good behaviour. No horseplay etc.

Ensure while not lifting participants are aware of others who are

Do not allow lifters to train alone

Ensure spotters are used correctly where required

Teach correct spotting techniques

Limit attempts for early beginners

Insist on correct warm-up/stretching/warm-down

Technique:

Teach correct, mechanically sound body positions while lifting

Teach correct breathing

Teach beginners how to miss correctly

Use low resistance when new skills are being learned

Progress resistance steadily no big jumps

Progress resistance at each individuals own rate

EQUIPMENT/ORGANISATIONAL :

Athlete

Ensure correct footwear

Ensure correct, suitable clothing

Teach correct hand care

Medical

Have first aid kit available plus antiseptic and disinfectant

Have ice available for injury treatment

Have emergency withdrawal procedures established

Equipment

Ensure platforms are well spaced out

Ensure lifting surfaces are non-slip, firm and level Ensure barbells are evenly loaded and unloaded and collars used

Ensure squat racks and other apparatus are stable and pins in good order

Ensure an adequate supply of magnesium carbonate chalk

Ensure discs are not left lying around on platforms or lifting area

Ensure bars are straight and revolve easily

Try to reduce draughts in the gym especially in cold weather


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The photograph below depicts some situations that are unsafe in a gymsetting. How many can you identify?

NATIONAL STRENGTH AND CONDITIONING ASSOCIATIONYOUTH RESISTANCE TRAINING:

POSITION STATEMENT PAPER AND LITERATURE REVIEW

1. A properly designed and supervised resistance training program is safe for children

2. A properly designed and supervised resistance training program can increase the strength ofchildren.

3. A properly designed and supervised resistance training program can help to enhance themotor fitness skills and sports performance of children.

4. A properly designed and supervised resistance training program can held to prevent injuries inyouth sports and recreational activities.

5. A properly designed and supervised resistance training program can help to improve thepsychosocial well being of children.

6. A properly designed and supervised resistance training program can enhance the overallhealth of children.

SPORTS INJURIESInjuries per 100 participant hours in school sports

Rugby (UK) 1.920 Basketball (Denmark) 0.300 Gymnastics (USA) 0.044Rugby (AUS) 1.480 Track and Field (UK) 0.260 Basketball (USA) 0.030

Basketball (UK) 1.030 Fives (UK) 0.210 Weight Training (UK) 0.0035

Rugby (SA) 0.700 Physical Education (UK) 0.180 Powerlifting (USA) 0.0027

Track and Field (USA) 0.570 Football (USA) 0.100 Weightlifting (UK) 0.0017

Soccer (Denmark) 0.560 Soccer (UK) 0.100 Tennis (USA) 0.001

Handball (Denmark) 0.410 Tennis (UK) 0.070 Volleyball (USA) 0.001

Cross Country (UK) 0.370 Badminton (UK) 0.050


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UNIT 3 WARM UP AND STRETCHING

Physiological Aspects

A thorough warm up of the body, which increases circulation, blood and muscle temperature followed by anappropriate stretching routine should improve performance through the following mechanisms:

1. Increased rate and strength of muscle contraction

2. Increased muscle contraction through related movements

3. Improved cardiovascular and respiratory efficiency, e.g. the adaptation of the heart to exercise stressis improved and likewise oxygen delivery to working muscles also benefits

4. Reducing the possibility of injury through increased muscle elasticity and improved range of jointmotion. This is particularly important for the development of skill efficiency in weightlifting and sportspower movements.

It is of great importance to emphasise that stretching routines must follow a thorough warm up of the musclegroups, which surround the joint complex to be stretched and never precede the warm up. Cold muscles,ligaments and tendons injure easily and stretching them before they are warm can produce stretchinginduced injuries.

General Warm UpThis should involve exercising the major muscle groups of the body under light or minimal loading, e.g. armscircling, step ups, running on the spot, jumping jacks, free squats, forward bends, trunk rotations etc.Stationary bicycles and skipping can also be used.

If there is greater space available than in the traditional gymnasium then a myriad of other activities can alsobe introduced. Also if more than one individual is warming up then there are many partner activities that canbe included.


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Specific Warm Up

This relates to warm up activities that are specific to the weightlifting/sports power movements being plannedfor the training session. These activities are normally carried out before each lift/exercise by initially usingmuch lighter weights than will finally be used and gradually increasing the weight, set by set, until themaximum weight for the workout is reached. Specific warm up should always follow general warm up andappropriate stretching.

StretchingThere are four recognised forms of stretching:

1. Static

2. Ballistic

3. PNF (Proprioceptive Neuromuscular Facilitation)

4. Dynamic

Static stretching, an effective and popular technique involves passively stretching a given set of musclegroups by placing them in a maximal position of stretch and holding this position for six to twenty seconds.The term maximal position of stretch means stretch to the point of moderate discomfort.

Ballistic stretching aims to achieve increased ranges of motion around a joint by repetitive, bouncingmotions. This form of stretching, while considered effective has been virtually abandoned by most coachesbecause the series of pulls and/or jerks on the resistant muscle tissue can cause minute tears and scarringof the tissue.


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PNF (Proprioceptive Neuromuscular Facilitation) is a form of stretching which combines static stretchingand muscle contraction. One disadvantage of many forms of this method is that they require the assistanceof a partner.

PNF method

a) To perform this method of stretching, a joint is flexed or extended such as to put a set of musclegroups in a maximal position of stretch, i.e. in a static stretch position. The muscle groups are thencontracted strongly against immovable resistance provided by a partner. This isometric contraction isheld for six seconds.

b) The muscle is then relaxed and then put into a position of maximal stretch. The partner assists inthis stretching by providing gentle force.

This procedure is repeated several times. The range of movement in the position of maximal stretch shouldgradually increase within certain limits. This stretching should never be violent or jerky.

Dynamic stretching uses sports specific movements that are functionally based to prepare the body formovement. Each movement acts to move the joint through its range of motion quickly yet fluently, providing

little resistance to the ends of movement range. This form of stretching focuses on developing flexibility inmovements associated with the sport, while also improving balance, co-ordination, proprioception and speedof movement. Additionally, dynamic stretching raises core temperature, while providing a non-forcefulrhythmic elastic stretch of the musculotendinous unit. This form of stretching is best understood bydemonstration and will be covered in this way during the course.

While static, ballistic and PNF stretching can be shown to increase the range of joint movement in varyingdegrees, recent research has identified some problems with the timing of these procedures. The previousresearch supported the use of static and PNF stretching primarily as an injury preventative measure prior totraining and competition. However, recently findings are coming to light that question their efficacy in powerand strength performance. Evidence has emerged that shows a decrease in power and strength levels ifpreceded by the aforementioned stretching techniques. While the exact mechanism or mechanismsresponsible for this decrease have not been identified, the decrease is a reality.

These recent findings do not mean that static and PNF stretching should not be used, rather that the timingof the activities is crucial. These stretches should not be used immediately prior to a workout or competitionif maximum strength and power are requirements of the sport.


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UNIT 4 BASIC LIFTS

When introducing young people to weightlifting, it is important to have them working in a success orientatedenvironment. By firstly teaching exercises with a relatively low skill element we can initially get familiaritywith the barbell, establish safe training practices and strengthen the muscles of the body in ranges ofmovement required for efficient weightlifting. Also not to be forgotten , too, is that people attracted toweightlifting and making the initial decision to try the sport want to as quickly as possible lift some weights.With this in mind, it is difficult to justify spending the first few training sessions in general physical training to

prepare athletes for weightlifting, however sound in theory this may be.

For most beginners, starting all the basic lifts with just the empty bar is a good principle, while they learn themovement pattern in good balance. For some even this resistance might be too much and a lighter exercisebar or even a broomstick is enough. The coach must make this judgment and by so doing will ensure initialand future success. The resistance can be gradually and progressively increased as feeling for themovement develops.

FRONT SQUAT

Hand Position Clean Grip

Feet Placement Squatting Position

Starting Position Bar across front of shoulders

Purpose of Exercise Develop muscles of the lower body.

Develop strength and balance for the clean.

This lift is not only an excellent developer of the muscles which extend the knee and hip but also developsstrength and balance in what will become the receiving position for the clean section of the clean and jerk.Before proceeding with learning the front squat, lifters should be tested as to their ability to perform a fullsquat with upright trunk while keeping their entire foot in contact with the platform. To do this test, liftersshould place their feet, slightly wider then hip width apart, turn the toes out, set the trunk in an uprightposition and by bending and pushing the knees out and forward over the toes, move down into the full squatposition. If lifters can handle this position with no problem then they can move on to learning the front squat.If, however, they find that initially they can only move down into the squat by raising their heels and squattingon their toes then they are not ready and some adjustments must be made. For lifters in difficulty, someform of support under the heels will almost certainly remedy the problem. This support can be a pair of metallifting plates (suggest 5kg plates) or a piece of wood or, indeed, wearing shoes or boots with a large solidheel. Eventually, most lifters mobility in this squat position will be improved and the supports can be

eliminated.

Before moving on to the Front Squat, all lifters should warm up their squat position with or without heelsupports by performing repetition free squats.

In the Front Squat the barbell is taken from squat racks as shown in photo 1. Barbell is gripped evenly with aslightly wider than shoulder width grip. The barbell should rest on the upper chest and shoulders. Bypushing the elbows up and inward, the shoulders and chest form a rack on which the barbell can rest. Thelifters feet are in line, with the body held rigid under the bar in the racks as shown. The legs are extendedand the barbell lifted from the squat racks (photo 2). The lifter steps back and assumes the standing positionas shown in photo 3. It is wise when initially learning this exercise to have spotters standing in on either sideof the barbell to ensure safety. However, one of the advantages of learning the front squat before the BackSquat is that in case of problems, the lifter can very easily and safely drop the barbell from the chest back tothe platform with no injury risk.


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The starting position as shown in photo 1, is very important. It shows the lifter has places their feet wider

than hip width apart and turned the toes out. The barbell is resting on the shoulders and upper chest withtheir elbows pushed up to ensure a stable position, The lifters takes a deep breath and holds it whilekeeping the chest high throughout the movement. Then by bending the legs the lifter moves down into a fullsquat as shown in photo 4 and 5. The knees are pushed forward and the trunk remains upright. From thislow position , the lifters straightens the legs and returns to the starting position, Once there the lifterbreathes out and then re-sets for further repetitions. Once a set of repetitions is completed, the barbell isreplaced on the squat rack. The reason the lifter backs out with the weight initially, is so that when the set iscompleted and fatigue has set in, the lifter can walk forward, which is much easier, to replace the barbell.

1 2

3 4

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PRESS BEHIND NECK JERK GRIP

Hand Position Slightly wider than shoulder width.

Feet Placement Pulling Position

Starting Position Bar across back of shoulders

Purpose of Exercise Develop muscles of the upper body.Develop balance and confidence with weights overhead.

This lift is an excellent developer of arm and shoulder strength, encourages the development of balance and

awareness of holding weights overhead. The press from behind the neck is learned initially as its movementpath is vertically up from the shoulders to arms length and the lifter as long as the head is kept alignedwith the body is not worried about hitting the head, or moving the head away from the path of the bar. It isan initial exercise also for developing the strength for the jerk.

The lifter takes the barbell from the racks (photo 6) into the starting position shown photo 7. The width ofgrip is slightly wider then shoulder width and the barbell rests on the shoulders and not the neck of the lifter.Before beginning the movement the lifter takes a deep breath, filling the lungs. This breath is held until thebarbell is at arms length, when the lifter breathes out steadily. From this starting position with an inflatedchest, the lifter pushes the barbell steadily overhead by extending the arms, as shown in photo 8, until thebarbell reaches arms length as shown in photo 9. The lifter makes sure their elbows are fully extended orlocked before exhaling and lowering the barbell steadily to the starting position.

6 7

8

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PRESS BEHIND NECK SNATCH GRIP

Hand Position Snatch Grip



Purpose of Exercise Develop muscles of the upper body in preparation for the Snatch

This lift is performed in exactly the same way as the jerk grip press behind neck. The only difference is the

width of the grip (shown in photo 10 and 11), which in this lift is the same as the lifter will use when they learnto Power Snatch and Snatch. The width of grip is much wider for the snatch in comparison to the jerk andconsequently puts stress on the shoulder joint and shoulder girdle in a unique way. This makes the snatchgrip press behind neck an essential tool in conditioning and strengthening these areas for beginners so thatthey can successfully learn to snatch. The reason a wide grip is used will be explained.

Determining the Width of Grip for the SnatchAs a guide to young lifters learning the snatch and using the relevant exercises to develop the skill andstrength to perform the snatch the following may be useful. All lifters use a wide grip in the snatch as thewider the grip the less distance the lifter has to pull the bar from the platform to receive it at arms length.However, the width of the grip an individual will use will be governed by many factors which include:

1. Dimension of the barbell2. The bar must be able to clear the lifters head3. Wrist discomfort when holding the bar overhead.4. Strength of shoulders and arms5. General comfort and balance in the low receiving position,6. Grip problems7. Arm Length

Two methods of assessing the width have been found to equally give good results.

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12 13


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a) Using an elbow to elbow width grip as shown in photo 12 and 13.

b) Have the lifter extend one arm directly to the side, with the hand making a fist and measure the distancefrom the opposite shoulder to the edge of the fist, as shown in photo 14. This distance is an appropriateguide for hand placement for snatch related exercises (photos 15 and 16).

Once the grip width has been determined, the performance of the lift, including the breathing, is identical tothe jerk grip press behind neck.

BACK SQUAT

Hand Position Slightly wider than Shoulder width



Purpose of Exercise Develop strength in the muscles of the lower body

This is one of the key exercises in weightlifting for developing great strength in legs and hips. It is not as lift

specific as the Front Squat, but can be considered a basic strength exercise for weightlifting. Once theFront Squat has been mastered, the Back Squat becomes easy to learn. Once again, the barbell is takenfrom a squat rack, but the barbell is now supported by the shoulders and upper back, after being grasped bythe hands in a slightly wider then shoulder width grip. It is important to draw the shoulders back, causing themuscles of the shoulders to contract and bunch up. The barbell is supported by these muscles and doesnot rest on the vertebrae (shown in photo 17).

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15 16

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The lifter steps back from the racks to the starting position shown in photo 18. Once again , the feet are setslightly wider then hip width apart and toes turned out. The lifter takes a deep breath, holds it and keepingthe chest up and the trunk upright, moves down , as shown in photo 19, into its full squat, as shown in photo20. From this position, the legs are straightened and the lifter returns to the starting position and breathes

out. The lifter then gets set for further repetitions.

Normally heavier weights can be handled in the Back Squat in comparison to the Front Squat.

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18 19

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CLEAN AND SNATCH GRIP DEAD LIFTS

Hand Position Clean or Snatch Grip

Feet Placement Pulling Position for Clean or Snatch

Starting Position Bar on platform; lifter in Clean or Snatch start position

Purpose of Exercise Develop muscles of the lower bodyDevelop strength and balance for the clean

Clean Grip Dead Lifts

For these lifts, a barbell, which has been loaded with the biggest diameter discs, must be used. This doesnot mean the heaviest discs the 25kg discs just the largest diameter. This can mean anything from 2.5kgup. This biggest disc diameter is necessary to get the bar to optimum height from the platform. The lifterapproaches the barbell and places their feet hip width apart under the centre of the bar. The bar is gripped,palms down, with a slightly wider then shoulder width grip. The knees are bent and the hips lowered so thatthe lifter assumes the stance shown photos 21 and 22. Setting the back so that it is flat and even arched tosome degree, is very important. Taking a deep breath and holding it will help this process. The arms arestraight with the elbows rotated out, the head is in alignment with the body and lifter looks straight ahead.This is the starting position.

Maintaining the back position and full chest the lifter begins the lift by extending the legs bringing the barbellto roughly knee height, see photos 23 and 24. From this position the hips begin to extend (photo 25) untilthe lifter is standing upright as shown in photo 26. Once the barbell is fixed in this finishing position the liftermay breath out. The back is kept set and the barbell is then lowered under control to the platform for morerepetitions. Throughout the lift the arms are kept straight and the lifter should be encouraged to feelpressure throughout the soles of the feet.

21 22

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Snatch Grip Dead Lift

This lift is essentially the same as the Clean Grip Dead Lift. The only difference being that the lifter here

uses the wider snatch grip. Because of the wide grip, the stance of the lifter at the start will be slightlydifferent. See photo 27. The lifter once again, begins the lift by leg extension bringing the barbell to roughlyknee height and then extends the hip until an upright stance is reached. This is the finish position. Onceagain the barbell is then lowered under control to the platform while maintaining a set back.

HOOK GRIP

To ensure the firmest possible non-slip grip on the barbell when doing dead lifts and indeed many other liftsas will be mentioned later, all weightlifters use the hook grip. This entails holding the thumb with the indexand forefingers once the bar has been grasped, as shown in photos 28 and 29. This hook grip should betaught early and although initially it will give some discomfort to the thumb joints, this problem will pass andthe grip will become an integral part of the lifters technique.

25 26

27

282928


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WAIST EXERCISES

The importance of strengthening the waist area cannot be overemphasised, as this core strength is integralin stabilising the body so that maximum force can be exerted safely. There are many excellent exercises forthis region and there are many muscle groups involved. Some of the most effective are described asfollows:

Back Raises

For this exercise a special bench can be used or an ordinary exercise bench with a partner anchoring thelower legs of the participant. This activity works the erector spinae muscles of the back and also thehamstrings and gluteals. It can be progressively overloaded by holding weightlifting discs on the shoulders.Photo 30 shows the starting position on the special bench apparatus, with the hips on the bench and thelower legs fixed by the anchoring device. In this position the lower back is rounded. From this curledposition the trunk is gradually extended as the torso is raised to the finishing position shown in photo 31.Breathe in on the way up and out on the way down.

Crunch sit up

This exercise works the muscles of the abdominal region, mainly the rectus abdominous. The startingposition is shown in photo 32. The participant lies down on a mat or padded bench and draws the feet up asclose to the hips as possible. This helps to cut out the action of the hip flexors and focuses most of thestress on the abdominals. A partner acts as an anchor for the feet. The participant places their handsbehind their ears and curls up into the position shown in photo 33. The exercise can be progressivelyoverloaded by holding barbell discs across the upper chest. Breathing out as the trunk is curled up and in asit is lowered.

30 31

32 33


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Jack knife sit ups

This is an exercise for the abdominal area and also for the hip flexors. The participant begins by lying downon a mat or padded bench as shown in photo 34. The participant then simultaneously sits up and raises legsas shown in photo 35. The back is rounded as the participant sits up too fully activate the abdominalmuscles. It is difficult to progressively overload this exercise. Breathing is out as the legs and trunk areraised and in as they are lowered.

34

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Hanging Leg Raises

This exercise strengthens the abdominal muscles and hip flexors. It has the secondary benefit of mobilisingthe sacro-iliac joint in the back and decompressing the vertebral joints and discs. The starting position isshown in photo 36. The participant hangs from a horizontal bar using a shoulder width grip. The knees arethen drawn up into the chest and the back rounded until the finishing position as shown in photo 37 isreached. The knees are then lowered into the starting position. The breathing is out as the knees come upand in as they lower. Overloading can be introduced by holding medicine balls between feet.

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38

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UNIT 5 POWER CLEAN

This lift is fundamental to weightlifting as it initiates the development of explosively pulling the barbellcorrectly. It is introduced in progressive stages and the core lift is initially broken down into easily learnedparts.

Part 1- Grip and stance

Hand Position Clean Grip Feet Placement Pulling Position

Purpose of Exercise To understand where the hands and feet should be at the start of aclean/related exercise

This is exactly the same as the clean grip dead lift, which has already been learned. The hook grip is used inall parts of learning the power clean. So the bar is gripped palms down with a hook grip and slightly widerthan shoulder width hand spacing. The feet are about hip width apart and most people find a morecomfortable position if the toes are turned slightly out.

Part 2 - Jumping with unloaded barbell



Starting Position Bar at hip height Purpose of Exercise To understand the explosive component of a power clean

This is to get the participant the idea that essentially the power clean is an explosive jump. The participantgrasps the bar, as described above and stands upright with the bar against the thighs and arms straight,photo 39. The chest is inflated and the back set while the bar is lowered to about mid-thigh level whilebending the knees. The trunk is kept fairly upright. From this position the participant jumps vertically and asexplosively as possible. The arms are kept straight and the bar is controlled so that a vertical path isfollowed, photo 40. The landing should be controlled. Initially there can be some balance problems but withpractice these can be eliminated.

39 40


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Part 3- Power clean from mid-thigh


Feet Placement Pulling Position > Squatting Position

Starting Position Bar at hip height

Purpose of Exercise Focus participant on achieving the clean receiving position.To reinforce the explosive component on the power clean

The participant grasps a lightly loaded barbell, as described above and dead lifts it into the starting positionas shown in photo 41. The knees are then unlocked and the chest inflated while the back is set. Movingfrom the hips, the bar is lowered until it touches mid-way down the thigh as shown in photo 42. Theparticipant then extends the body upward in a vigorous jumping movement. Shrugging the shoulders andkeeping the arms straight and rotated out while rising on to the balls of the feet as shown in photo 43. Fromthis position the participant lowers the body swiftly under the bar by bending the legs and rotating the elbowsfixing the bar on the shoulders and clavicle as shown in photo 44. This is called the clean receiving position.The participant then stands upright, breathes, re-sets the chest and back and then lowers the barbell to thestarting position under control ready to repeat the process for the required repetitions. Once the participantbecomes familiar with the skill and movement and in performing the lift to the coachs satisfaction, the weightcan be increased.

41 42

43 44


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Part 4 Power Clean from Knee


Feet Placement Pulling position > Squatting Position


Purpose of Exercise Power clean technique progressionDevelop a strong posture for the power clean/clean.

Once the participant can perform the Power Clean from mid-thigh the coach can then progress theparticipant on to the next stage. From the starting position, photo 41, the participant now lowers the bar toknee height while still moving from the hips and keeping the chest inflated and the back set tight. Theshoulders move forward and over the bar as the bar is lowered. See photo 45. From this position theparticipant extends the body and legs as before in a jumping motion, and pulls the bar into the receivingposition. In its flight, the bar should scrape along the thighs. Once this movement is being done well theparticipant can be progressed to the next stage.

Part 5 - Power Clean from below the knee


Feet Placement Pulling Position > Receiving Position Starting Position Bar at hip height

Purpose of Exercise Power clean technique progression

In this progression the participant lowers the barbell from the starting position in photo 41, steadily to theposition shown in photo 46, the legs have to bend more to allow the bar to be lowered to below the knee asshown. Once again, from here the barbell is pulled into the receiving position by extending the body andlegs upward and allowing the bar to scrape the thighs. Some time should be spent on training on this stagebefore the final progression.

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Part 6- Power Clean from platform



Starting Position Bar at hip heightbar on the platform

Purpose of Exercise To become accustom with normal power clean/clean starting position

This has been the ultimate aim of the previous progressions. Once again initially the participant starts with

the bar as shown in photo 41, and then lowers the barbell by moving from the hips and bending the legs untilthe discs of the barbell touch the platform. It is very important to keep the chest inflated and the back settight throughout. As soon as the discs touch, the bar is pulled into the receiving position as before. Verysoon, as the participant becomes familiar with the movement, starting position as shown in photo 41 can beabandoned and replaced by the starting position shown in photo 47. This means that the barbell will be lifteddirectly from the platform. It must be emphasised that the participant when adopting this new startingposition must ensure the correct foot position, grip, arms rotated out, chest inflated and back set beforelifting.

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UNIT 6 POWER SNATCH

This lift should be taught after the Power Clean has been learned. By then the concept and skill of pullingthe bar will be reasonably entrenched and make learning the skills of this lift somewhat easier. Once again,though, the lift is taught in progressive stages.

Part 1 - Grip and Stance



Purpose of Exercise To understand where the hands and feet should be at the start of asnatch /related exercise

This is exactly the same as for the Snatch Grip Dead Lift, which has already been learned. The hook grip isused throughout the stages of learning the lift. So the bar is gripped, palms down, with the snatch widthalready learned. The feet are once again about hip width apart with toes turned slightly out. The chest ininflated and the back is set.

Part 2 - Power Snatch from mid-thigh


Feet Placement Pulling Position > Squatting Position Starting Position Bar at hip height

Purpose of Exercise To understand the explosive component of a snatch clean

The bar is dead lifted into the starting position shown in photo 49. The legs are then unlocked and the barlowered until it touches the thighs as shown in photo 50. The body and legs are then extended violently in ajumping motion, shrugging the shoulders and rising up onto the balls of the feet as shown in photo 51. Somuch force is exerted on the barbell that it continues to rise up as the participant lowers the body verticallyby bending the knees and receives the barbell at arms length above the head as shown in photo 52. This isthe receiving position for the power snatch. The participant then stands erect into the finishing position. Thebarbell is then lowered under control, back to the starting position for further repetitions.

Once this movement becomes familiar and the lift is being performed with confidence, the coach can advisethat the weight can be gradually increased.

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Part 3 Power Snatch from knee

Hand Position Snatch Grip Feet Placement Pulling Position > Squatting Position


Purpose of Exercise Power Snatch technique progressionDevelop a strong posture for the power snatch/snatch.

This next progression follows the pattern of the power clean. The starting position is assumed and the barnow lowered to the height of the knee, moving from the hips and unlocking the knees. The shoulders willmove forward over the bar, see photo 53. From this position the bar is lifted as before to arms length abovethe head, allowing the bar to brush the thighs.

51

52

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Part 4- Power Snatch from below knee height




Purpose of Exercise Power snatch technique progression

This progression is done similarly to the one preceding. The only differences being that the bar is lowered to

below knee height and the legs bent a little more, see photo 54. To initiate the upward movement of the bar,the legs must extend first bringing the knees back so that they do not block the bars upward movement.The bar is then allowed to brush up the thighs and is lifted to arms length above the head as before.

Part 5- Power Snatch from Platform



Starting Position Bar at hip height > bar on the platform

Purpose of Exercise To become accustom with normal power snatch/snatch startingposition

This is the Power Snatch proper and although, initially, it is best to start as before in the starting positionshown in photo 49 and then lower the barbell until the discs touch the platform before lifting it to overhead,very soon the participant will be able to assume the new starting position as shown in photo 55. From thisstarting position it is important that the correct grip and stance are ensured before lifting. The bar, hookgripped evenly with snatch width grip. Feet hip width apart, toes turned out, legs bent, back set and chestinflated. The elbows should be rotated out and the shoulders should be over and in advance of the bar.From this position the barbell is pulled up explosively allowing the bar to brush the thighs and caught in thereceiving position overhead.

This lift, although important in learning the snatch competition lift, is also used extensively by weightliftersand athletes in other sports as a power and strength builder.

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UNIT 7 JERK PROGRESSION EXERCISES

For all these progressions the grip width, stance and breathing are the same as for the Press Behind Neckwith Jerk grip already learned.

1. Push Press Behind Neck

Hand Position Jerk Grip

Feet Placement Pulling position Starting Position Bar across back of shoulders

Purpose of Exercise To become accustom to involving the legs in lifting a weight over head

The lifter will be familiar from their basic exercises with the Press Behind Neck with Jerk Grip. Taking thebarbell from the squat racks, the lifter assumes the starting position for Press Behind Neck. Instead of justpushing the barbell up with the arms, the lifter now bends the legs as shown in photo 57 and then straightensthem violently, photo 58, so as to drive or heave the barbell up from the shoulders, finishing the movementby pressing the barbell to arms length as shown in photo 59. Once the movement is learned, the liftershould immediately be able to handle more weight than they can press behind the neck. It is essential tokeep the trunk vertical and chest high in all phases of this movement.

57 58

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2. Push Press




Purpose of Exercise To emphasise the upward drive component of the jerk.To focus on vertical trunk position.

All overhead jerk work so far has been done from behind the neck as the line of action to the receivingposition is more direct and also these movements ensure a vertical trunk position which is essential to futurejerking success. However, the competition Clean and Jerk mandates that the barbell will be lifted from thechest and shoulders and not behind the neck. With this in mind, we must now move our lifter onprogressively to handle weights from this position. The lifter will be familiar with holding weights at theshoulders from all the front squatting work they have done. So the lifter takes the barbell from the squat rackas for the front squat with the bar held on shoulders and front of chest. Foot width should be narrower thanfor the front squat. The head position becomes very important as the barbell is going to travel from the chestand shoulders up and over the head, it is essential that the lifter be taught as he/she breathes in prior to themovement, that they pull in their chin to make the path of the bar unobstructed and as vertical as possible.Once they have set themselves in this way in this starting position, keeping the trunk upright the lifter dipsand bends the knees as shown in photo 60. The lifter then extends their legs driving the bar vertically ashigh as possible as shown in photo 61. From this position the lifter extends the arms and presses the bar toarms length as shown in photo 62. The lifter then lowers the barbell to the starting position breathes and re-sets for the next repetition.

60 61

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3. Power Jerk behind Neck


Feet Placement Pulling Position > Receiving Position


Purpose of Exercise Develop the coordination required to perform a jerk

Once the lifter is handling the Push Press from Behind Neck with success, they can be progressed on to the

Power Jerk Behind Neck. The starting position is the same as is the initial dip and drive from the legs. Thebarbell is driven up as before but, instead of finally pressing the barbell to arms length the lifter re-bends theirlegs and catches the barbell at arms length as shown in photo 63. The feet should slide outwards slightlyto receive the bar This is a dynamic powerful movement which requires correct timing to ensure success.

4. Power Jerk

Hand Position Clean Grip Feet Placement Pulling Position > Receiving Position


Purpose of Exercise Develop the stability and coordination required to perform a jerk

Once the lifter can handle the Push Press competently, they can progress to the Power Jerk. This is thesame as the Power Jerk Behind Neck, except the bar is held on the front of the shoulders. From thisprevious starting position the lifter dips and drives the barbell up as before, rebending the legs to catch thebar at arms length, as shown in photo 63. The lifter then extends the legs until standing upright. Oncelearned, heavier weights can be handled in this movement than in Push Press.

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UNIT 8 SNATCH PROGRESSION EXERCISES

The competition snatch lift the first lift in competition is a very fast explosive movement requiring balanceand flexibility. By learning the lift using these progression exercises these qualities will develop and enhancea success orientated learning environment.

1. Overhead Squat

Hand Position Snatch GripFeet Placement Receiving Position

Starting Position Bar held overhead with

Purpose of Exercise To develop confidence, strength and stability in the low snatchreceiving position

The lifter takes a barbell from the squat rack with a snatch width grip barbell resting on the shoulders andupper back as for the snatch grip press behind neck. The lifter spaces the feet apart as for the performanceof the Front Squat. The barbell is pressed from behind the head to locked arms as shown in photo 64. Thisis the starting position. The lifter takes a deep breath and holds it throughout the movement. The back is setand the lifter slowly moves down by bending the legs as shown in photo 65. The lifter continues to movedown into a full squat position as shown in photo 66. This is the receiving position for the snatch. The lifterthen stands upright into the starting position and breathes out before setting for a further repetition.

It is important to move steadily in this important exercise. Controlling the barbell and feeling the movementand developing confidence in the low receiving position. Once mastered, the weight handled can graduallybe increased. Whenever doing this exercise, it is always good policy to have spotters standing in as balanceis a key ingredient in successful performance.

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3. Heave Pressing Snatch Balance


Feet Placement Receiving Position


Purpose of Exercise Develop confidence with the dynamic nature of receiving a snatch

Once the lifter is handling the Pressing Snatch Balance with confidence the coach can move them on to the

next progression which aims to add dynamism and speed into the movement pattern which is essential asmoving into the receiving position in the snatch is one of the fastest movements in all sports.

The lifter takes the weight into the starting position as shown for the previous exercise, photo 67. Insteadnow of just pressing the bar, the lifter first bends their legs photo 70 and then extends them driving thebarbell up with the same vigour as in a jerk movement. It is essential to keep the trunk upright in thismovement. As this occurs, the lifter moves as fast as possible into the full squat receiving position photo 69.It is possible to work up to heavy weights in this movement and this will build strength, confidence and skill inmoving into the snatch receiving position.

4. Snatch Balance


Feet Placement Pulling PositionReceiving Position


Purpose of Exercise To become accustom to moving the feet from pulling to receivingpositions.To build confidence with moving under and receiving a snatch

The final progression in this teaching/learning sequence is the complete Snatch Balance. To perform this ,the lifter once again assumes the starting position as for the previous three movements. However, instead ofplacing their feet into the squat position they place them in the pulling position which in all cases will benarrower than the squat. As in the Heave Pressing Snatch Balance, the lifter dips and drives the bar up asshown in photo 70, the lifter then jumps their feet out into the squat position, photos 71 and 72 and moves as

quickly as possible into the low receiving position photo 69. As the lifter moves down the they shoulddevelop the feeling of pushing up or punching up against the barbell. This action should not result in thebarbell moving up, but rather accelerating their descent into the receiving position. Spotters, of course, areessential for this fast dynamic movement.

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Lifters can eventually use really heavy weights in this exercise. Whereas exercises 1 3 in this learningprogression are only used for as long as it takes to develop the skills to move on to the next stage, this finalmovement, the Snatch Balance, can become a regular inclusion in the training programs of lifters, evenadvanced lifters. Most experienced lifters can always develop the skill and strength to enable them to useweights in this movement which are more than their personal record snatch. This builds great confidence inmoving under and fixing heavy snatches in the receiving position.

As an advanced progression, not to be used with beginners, Snatch Balance can also be performed with thebarbell being held on the chest and shoulders in the starting position.

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UNIT 9 COMPETITION LIFTS

Having completed a program of basic lifts and progression exercises the beginner should now be at a stagewhere the competition lifts can be successfully and safely learned. The muscle groups to be used inweightlifting have been strengthened in the correct movement ranges. The joint complexes have also beenmobilised to allow the beginner to confidently move into the various positions needed for successfulweightlifting. Now all that is needed is to combine several of the already learned movements to produce theskills of the competition lifts with the exception of the split of the feet for the jerk. This will be addressed

first.

1. Footwork for the split

Hand Position Hands on hips


Purpose of Exercise To become familiar with the footwork required to perform and recoverfrom a split jerk.

This movement of the feet to facilitate the jerk should be learned and rehearsed initially without any loading.The beginner places the feet in line, hip width apart, with toes turned slightly out as shown in photo 73.Keeping the feet flat and the trunk upright the lifter bends the legs, as shown in photo 74, then vigorouslyextends them in a jumping motion (photo 75) while splitting the legs fore and aft as shown in photo 76 and77.

As can be seen in photo 77, in the split, both legs bend at the knees. The leading leg bends most while thetrailing leg just unlocks. The foot position is important, the entire foot of the leading leg is in touch with theplatform while only the ball of the foot of the trailing leg is in contact. As can be seen too this foot actionlowers the trunk.

Recovering correctly from this position is very important and must be practiced. The leading leg extendsuntil almost straight and then the foot is stepped back half the distance of the split. The trailing foot is thenstepped forward into line.

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2. Power Jerk to Split Jerk


Feet Placement Pulling PositionSpilt Jerk Receiving Position


Purpose of Exercise To combine previously learned skills to execute and become confidentwith the competition jerk technique.

The beginner is now familiar with the power jerk and the footwork for the split. Combining them effectively

will produce the competition jerk. As for the power jerk, the barbell is taken from the racks across the chest.The chest is kept inflated and the lifter sets up as for the power jerk. Keeping both feet flat of the platformand the trunk upright the legs are rapidly bend and extended and the barbell is driven up vertically aspreviously learnt. The feet are then split fore and aft, as in the foot drill and the bar received at arms lengthas shown in photo 78. While holding the barbell overhead the feet are recovered as in the foot drill. Leadingfoot first then trailing.

76 77

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3. Combining Power Clean and Front Squat



Starting Position Bar on the platform

Purpose of Exercise To combine previously learned skills to execute and become confidentwith the competition clean technique

Initially the beginner Power Cleans the barbell, moves the feet out into the squatting stance, then frontsquats with the bar. When comfortable with this combination, instead of moving the feet after powercleaning, the feet are jumped out as the bar is received at the shoulders followed by the front squat. Thebeginner then attempts to speed the whole thing up and receives the bar in a deeper and deeper squat untilthe competition clean is achieved.

4. Adding the Jerk



Purpose of Exercise To become accustomed to combining the clean with the jerk

Once the beginner is cleaning the barbell well, then the jerk can be added. However, on recovery from thesquat the feet must be moved into the starting stance for the jerk, which is narrower than for squatting. The

breathing must be emphasised. Inflating the lungs and keeping them inflated until the recovery from thesquat. Then the beginner breathes out, breathes in again after the feet are moved and sets the chest for thejerk. The chest is kept inflated until the bar is lowered from overhead. This is the competition Clean andJerk in which the most weight can be lifted overhead. In competition the Snatch is competed on first followedby the Clean and Jerk.

5. Combining Power Snatch and Snatch Balance




Purpose of Exercise To combine previously learned skills to execute and become confidentwith the competition snatch technique

Initially the beginner will power snatch the barbell, move the feet into the squatting position and thenoverhead squat the bar. However, familiarity with the Snatch Balance will soon enable jumping the feet apartwhile receiving the bar overhead and moving down into the squat as one fluid movement. This essentially isthe competition snatch.


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UNIT 10 PROGRESSIVE RESISTANCE PRINCIPLES

All resistance training is designed to stress the body in such a way as to produce a beneficial adaptation toshow an increase in the amount of force that can be produced and the rate at which this force can beproduced. However, the coach must be very careful as to the amount of stress being applied as it canproduce three reactions.

1. Insufficient stress no progress.

2. Too much stress injury or exhaustion no progress.

3. Optimum stress ongoing progress.

Obviously 3 is the scenario every coach wants to produce.

Progressive Overload

If we stress or overload the body with a limited amount of work, it will accommodate and adapt to it over time.This commensurate amount of work for the individual will depend on many things such as age, experience,current strength and endurance levels, genetic potential etc., and the experienced coach will learn to make

assessments quickly. However, for the beginning coach who has not yet developed these skills thewatchword is to initiate work at a low level and increase steadily over time until an acceptable level of stressis reached.

Once the body has shown adaptation to the initial stress, the stress should be increased by a small amountuntil further adaptation develops. In resistance training the stress or overload can be easily varied byincreasing the weight on the barbell. Initially gradually and progressively increasing the weights lifted willproduce rapid improvement. However within time this system gradually begins to suffer from the law ofdiminishing returns and more sophisticated methods of weight increase will be used.

Repetitions and Sets

In resistance training it has been found that lifting a given weight a number of times in succession produces

fatigue in the muscles being used and a commensurate level of stress develops. The successive lifts arenormally called repetitions (reps). For example a lifter might Front Squat 80kg for 5 repetitions. This meansthat the lifts are done continuously with no or minimal rest between. After performing this group of repetitionsa rest is taken during which the body recovers from the fatigue produced. This normally takes 3 4 minutes.Then another group or series of groups of repetitions are performed producing added stress. These groupsof repetitions are called sets. It has been found in resistance training that the best way to producestress/overload on muscles is by doing several sets of repetitions of a given lift or exercise. Thestress/overload on the muscles so produced will, after sufficient rest, recuperation and nutrition, produce anadaptation, which will eventually allow a greater weight to be lifted for the given number of sets andrepetitions. Once again the progressive increase of the weight to be lifted will produce the ability to increaseforce production.

Studies of muscle fibre type and energy systems have shown that varying the number of repetitions per setcan produce different qualities. The ability to produce force increase will result from all systems to a degree,

but specifics will vary. The three main qualities that can be emphasised and produce are

Strength and Power

Hypertrophy (Increase in muscle size)

Strength Endurance


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The repetition continuumshown below shows the number of repetitions per set required to produce thesequalities.

1 rep/set 6 reps/set 12 reps/set 20 reps/set

Strength/Power Hypertrophy Strength Endurance

Coaches often use a form of weightlifting shorthand when writing training programs for their charges and itis as well for beginning coaches to familiarise themselves with this procedure.

E.g. Power Clean 60 70 80 85 x 23 3 3 3

This means that the lifter will, after warm-up, perform the following training:

Power Clean : 60kg for 3 reps, Rest, 70kg for 3 reps, Rest, 80kg for 3 reps, Rest, 85kg for 3 reps, Rest, 85kgfor 3 reps.

So it can been seen that the resistance begins at 60kg and is increased by 10kg/set for two sets and 5kg fortwo more sets.

Program Compilation Principles

Once a lifter has mastered the skills of initially, the Basic Lifts, a planned training program should beintroduced. This is important for many reasons e.g.

It ensures that the lifter works at the learned lifts

It allows the coach to control the amount of resistance used

It ensures that the coach can introduce progressive overload to ensure ongoing progress.

In instils in the lifter a disciplined approach to training.

It allows the coach to introduce progressions and new lifts into the program at the correct time forthe lifters development.

Ultimately, when considering ongoing progress: TO FAIL TO PLAN IS TO PLAN TO FAIL.

To ensure continuing improvement encompassing technique, skill, strength, power, speed, mobility andconditioning enhancement, a training plan is essential. Unfortunately, especially with beginners, every planof progressive overload weightlifting will work to some extent. This can lull beginning coaches into a falsesense of their own abilities and knowledge. However, to produce optimum ongoing progress, a training planshould be adopted based on accepted and proven principles of skill and technique development, progressiveoverload, body mechanics, safety and general physical training.

In putting together a daily training program of lifts and exercises the following principles should be borne inmind:

1. Always warm-up thoroughly

2. Include lifts and exercises demanding high skill levels early in the training session.

3. Include these high skill faster movements before the slower strength building lifts.

4. Try to alternate pulling and pushing movements where possible.

5. Put waist exercises at the end of the program when other lifts are finished.

6. Try to include a competitive lift or lift related exercise, an overhead or jerk related exercise, a legstrengthening lift, at least one waist exercise and some general conditioning exercise in eachtraining session.

7. With beginners, try to give a variety of lifts and exercises, with not many sets in each.


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UNIT 11 TRAINING PROGRAMS

Initially with beginners, their first training program should consist of the Basic Lifts outlined in Unit 3.Although the skills for these lifts are relatively simple, for beginners it is a quantum leap into the learningprocess of weightlifting. Coaches must be careful to realise that beginners using new movements fatigueeasily and the amount of training should be limited.

It is especially difficult, initially, to gauge the amount of weight a beginner can safely handle. This difficulty

becomes even more acute when the higher skilled lifts, e.g. Power Clean, Power Snatch, Snatch Balance,competitions lifts etc. are introduced. The coach should start beginners with very low resistance, maybe theempty bar or even a broomstick for very young beginners and increase the load progressively set by set,until either the technique starts to break down or the proposed number of repetitions cannot be completed.

Basic Lifts Program

For our Basic Lifts, as we are endeavouring to produce strength increases, the repetitions per set should be5 and the number of sets 4. The progression should be a simple pyramid of increasing the resistance eachset.

E.g. Front Squat 20 30 40 50 Stop5 5 5 5

On lifts like squats and dead lifts, because they use large, powerful muscles, more weight can be lifted thanin the overhead presses. Also the increases per set can be larger. In the overhead lifts a 2.5kg increasecan be quite taxing.

Using our training program compilation principles, the initial training program can be formulated into two dailyworkouts. The number of training days per week also has an effect and initially two workouts per week willsuffice but very soon three should be able to be handled with no problems. Beginners should endeavour tohave at least one day off between workouts.

Day 1 (Program A) Day 2 (Program B)

Front Squat Back SquatClean Grip Dead Lift Snatch Grip Dead LiftPress Behind Neck Jerk Grip Press Behind Neck Snatch Grip

Back Hyperextensions Crunch Sit UpsMedicine Ball Throws Standing Broad Jumps

All lifts and exercises to be done 4 sets of 5 reps. When the beginner is handling the 2 workouts per weekeasily, then they can be stepped up to 3 per week alternating A and B programs.

When the beginner is able to handle the three per week workouts with gradually increased resistance forabout 3 to 4 weeks, then the Power Clean, Power Snatch and Jerk progressions can be introduced anddeveloped.

Weekly Workouts

A B C

1. Power Clean/mid-thigh Power Snatch/mid-thigh Power Clean/knee

2. Press B. Neck/jerk grip Press B. Neck/snatch grip Push Press B. Neck3. Front Squat Back Squat Front Squat

4. Back Hypers Crunch Sit Up Dead Lift

5. Medicine Ball Throws Standing Broad Jump Hanging Leg Raise

On the higher skill lifts i.e. lifts 1 and 2 in the daily workout, three reps per set should be used and five sets.The coach must ensure that once technique starts to deteriorate indicating that the resistance is probablytoo much the lift should be stopped.

The progressions for Power Clean, Power Snatch and Jerks can be changed and worked through on thecoachs judgement until the workouts resemble the following and include the Snatch progression exercises.


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A B C

1. Power Clean Power Snatch Power Clean

2. Power Jerk B. Neck Power Jerk Overhead Squat

3. Front Squat Back Squat Front Squat

4. Back Hypers Crunch Sit Up Dead Lift

5. Medicine Ball Throws Broad Jumps Hanging Leg Raise

So it can be seen that while lifts 3, 4 and 5 remain the same throughout, the coach is constantly changing

lifts 1 and 2 as the beginner works through the progressions and the new skills are developed. Eachbeginner will progress at their own rate and the coach should be the judge as to when to move to the nextprogression.

A warning to all beginning coaches here will not go amiss. BE PATIENT! Most beginning coaches are bynature impatient and want to move their charges on too quickly. Time spent perfecting each skill at thisstage will pay enormous dividends down the road.

Once the coach has worked the beginner through the progression exercises and lifts and they are handlingPower Clean, Power Snatch, Power Jerk and Snatch Balance with little problem then they can be safelymoved on to the competition lifts. So the training program eventually could resemble the following, stillmaintaining the program compilation principles:

A B C

1. Snatch Clean & Jerk Power Snatch2. Jerk from Rack Snatch Balance Jerk from Rack

3. Front Squat Back Squat Power Snatch

4. Jack Knives Back Hypers Front Squats

5. Shuttle Run Box Jumps Hanging Leg Raise

6. Medicine Ball

The time scale to reach this level is difficult to gauge, as each individual will progress at different rates.However two to three months would be a reasonable guide.

Eventually all beginners should be given the opportunity to see how much they can lift. Most will have beenimpatient to be allowed to try this sooner rather than later. Later is the better option, as skills need to bedeveloped so that safe, efficient lifting can be ensured. However lifting maximum weight is very rewardingand is really what the sport of weightlifting is all about.

There are two types of maximum:

1. Maximum weight lifted for a set of repetitions.

2. Maximum weight lifted for a single lift.

The maximum for repetitions will have become a fairly common occurrence in the training already done andit is really the maximum for a single lift we are interested in at this moment. The coach should not allowmaximum single attempts too often and then only on a maximum of two lifts per workout. The coach shouldkeep a record of maximums for repetitions and singles as more advanced programs can be based on thisinformation.

Volume and Intensity

To produce the desired ongoing progress the progressive overload principle has to be employed oncebeginners have learned the basic skills. As previously stated, beginners will improve up to a certain point aslong as they keep training and trying to increase the weight lifted. However, the law of diminishing returnskicks in eventually and progress slows or even stops. Now more sophisticated methods are needed torestart progress. The two variables that the coach has direct control over when preparing training programsare the amount of work given (volume) and how heavy the weights are (intensity).


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Volume:

This can be measured in several ways but the most often used in modern training is to count the number oflifts completed. This can be in a single lift or exercise, single workout, number per week, per month or peryear.

E.g. If we consider workout A previously outlined:

Snatch 5 sets of 3 reps Total 15 repsRack Jerk 5 sets of 3 reps Total 15 repsFront Squats 4 sets of 5 reps Total 20 repsJack Knives 4 sets of 5 reps Total 20 repsShuttle Run 4 sets of 5 reps Total 20 reps

Grand Total reps = 90 reps = Volume of workout

The weekly volume for workouts A, B and C then becomes 285 reps.

The volume can be varied in many ways e.g. more or less sets, more or less reps per set, more workoutsetc.

Intensity:

This is normally referred to as a percentage of the maximum single for each lift.

E.g. Best Single Front Squat = 110kg90% = 100kg80% = 87.5kg70% = 77.5kg (all percentages rounded)

Coaches can increase or decrease the overload by varying the intensity (percentage maximum) of theweights lifted. It is obviously harder to lift 90% for a given number of repetitions than 70%. This calculationof intensity is usually restricted to the barbell lifts and exercises only as they are much easier to control.

Cyclical Training Programs:

We have up to now, only considered short term training programs to develop a particular skill and strength

result. However, as mentioned earlier, we need more sophisticated principles to ensure our ongoingprogress. It has already been stated that all training programs are regimens of stress interspaced withperiods of time for recovery and adaptation. To produce ongoing progress over the longer term we need toadopt principles to vary the stress and recovery in the most advantageous way. Stress variables inweightlifting training are provided by the volume and intensity of planned workouts and it has been found thatvarying these in a cyclical way enhances the results produced. This cyclical approach is often referred to asPeriodisation.

L Matveyev (1981), one of the foremost researchers into this training principle, suggests that all long termtraining plans for maximal improvement in strength and power should follow the plan outlined below.


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Matveyevs Principle:

Basic Periodisation model (Matveyev, 1964)

The graph illustrates that a long term training plan should start with a large volume of relatively low intensityand over time move to a relatively low volume of high intensity.

How can we then utilise these principles specifically into a plan for weightlifting? For beginning weightlifters,an alternation of light (lower intensity) and heavy (higher intensity) with a corresponding variance in volumewill produce cyclical progression. Having tested our beginners and established 100% maximums, we canuse a percentage cycle to produce the following intensity plan:

Week 1 2 3 4

Intensity 65% 75% 70% 80%

(% weight of maximum set)

This is a cyclical variation of intensity and if we use the workouts A, B and C already discussed, we can alsovary the volume of the stress being imposed. It should be borne in mind that the intensity is only varied inthis illustration using the barbell lifts and exercises and the waist and conditioning exercises are only used tovary the volume.

Week 1 2 3 4

Volume 219 321 219 321

(Total Reps/Week)

Intensity 65% 75% 70% 80%

So it can be seen that the plan involves light and heavy weeks involving both volume and intensityalternating. How is the volume varied? Consider our workout A:

Week 1 2 3 4

Snatch 4x3reps = 12 6x3reps = 18 4x3reps = 12 6x3reps = 18

Jerk 4x3reps = 12 6x3reps = 18 4x3reps = 12 6x3reps = 18

Front Squat 3x5reps = 15 4x5reps = 20 3x5reps = 15 4x5reps = 20

Jack Knives 3x5reps = 15 4x5reps = 20 3x5reps = 15 4x5reps = 20

Shuttle Runs 3x5reps = 15 4x5reps = 20 3x5reps = 15 4x5reps = 20

Total Volume 69reps 101 reps 69 reps 101 reps


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So it can be seen if we apply the same addition of reps for workouts B & C (bearing in mind C has one morebarbell lift) the weekly volume becomes 219 reps for light weeks and 321 reps for heavy weeks.

To further illustrate, let us look at Week 1 and 2 for the Clean and Jerk and Back Squat in Workout B.

Week 1 2

Clean & Jerk 50% 55% 60% 65%3 3 3 3

50% 55% 60% 65% 70% 75%3 3 3 3 3 3

Intensity 65% 75%

Volume 12 reps 18 reps

Back Squat 50% 60% 65%5 5 5

50% 60% 70% 75%5 5 5 5

Intensity 65% 75%

Volume 15reps 20 reps

Now that the Heavy and Light concept has been taken on board, how can we now plan a longer termprogram incorporating Matveyevs principle?

We have seen a four week program of alternating light and heavy weeks with intensities moving from 65%max to 80% max. Now if we follow this with another 4 week cycle of alternating weeks with an increase inintensity and a drop off in volume, Matveyevs principle begins to manifest itself. Using once again our A, Band C workouts:

Week 5 6 7 8

Intensity 75% 85% 80% 90%

Volume 182 reps 249 reps 182 reps 249 reps

The volume drop off has come about by dropping the skill lifts to 4 sets of 2 reps and the strength lifts to 4sets of 3 reps in light weeks. In heavy weeks the skill lifts go up to 6 sets of 2 reps and strength lifts to 5 setsof 3 reps. So it can be seen that the number of sets has not been changed just the repetitions per set. Thewaist and conditioning work is kept constant.

The final four week cycle in this program will see the intensity moving from 90% max up to 100% max with afurther drop off in volume. Once again sticking to our A, B and C workouts and manipulating our repetitionsper set, the volume and intensity plan looks like:

Week 9 10 11 12Intensity 85% 95% 90% 100%

Volume 162 reps 219 reps 162 reps 219 reps

Our volume drop off this time is brought about by once again reducing the number of repetitions per set. Thepattern would be for skill lifts in light weeks, 2 sets of 2 and 2 sets of 1 repetition, in strength lifts 2 sets of 3and 2 sets of 2 repetitions. For heavy weeks, skill 3 sets of 2 and 3 sets of 1 repetition. Strength 2 sets of 3and 3 sets of 2 repetitions.

The coach could then follow these three cycles of training with a testing week where new maximums can beestablished and further cycles planned.

We can see the Matveyev pattern in this cycle plan where the volume the first cycle reached a maximum of321 reps per week to the third cycle where the maximum was only 219 reps per week. The intensity started

off at 65% and eventually reached 100%.

Pre-adolescent Training programs

There has been a good deal of misunderstanding and prejudice involved with resistance training for pre-adolescents. Whereas in the past many august bodies have spoken out against such training, research hasproved that given strict guidelines, there is a great deal of benefit to be gained with almost no drawbacks.See position statements from several eminent bodies. The National Strength and Conditioning Association,The American Orthopaedic Society and the American Academy of Paediatrics all suggest pre-adolescentscan benefit from participation in a properly prescribed and supervised resistance training program.


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The major benefits include:

Increased muscular strength and local muscle endurance (i.e. the ability of a muscle or musclesto perform multiple repetitions against a given resistance)

Decreased injuries in sports and recreational activities

Improved performance capacity in sports and recreational activities

Emphasised by all authorities is the fact that these participants must be well coached and that good, efficienttechnique must be stressed to avoid any possibility of injury. Also limited single attempts are to bediscouraged. In putting together a training program for pre-adolescents our Basic Lift program will work well.Two workouts per week are probably quite enough stress and two days between workouts are a good idea.Attention span in this age group is not famed for being long so workouts should be brief and made as muchfun as possible. As time goes by and these participants need to be on the Basic Lift program longer thanothers, the progressions for Power Cleans, Power Snatches etc. can be introduced. New skills and activitiesall help to maintain interest and enthusiasm.

Praise and encouragement are even more important with this group than others.


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UNIT 12 BEGINNERS COMPETITIONS

Competition is a great stimulus to improved performance and although our training programs are full ofcompetition against oneself greater stimulation can be provided by competition from others. The sport ofweightlifting is based on competition and not only do beginners have to learn the skills of weightlifting andbecome stronger and more powerful, they also have to learn to compete. Introducing beginners toweightlifting competition should not take place in a haphazard way but like training, should be introduced in aprogressive way. Throwing beginners into a championship without the correct preparation can be a formula

for disaster. The psychological stress put on beginners in their first competition can be very great indeed socoaches are well advised to take great care as to when and where this should take place.

Introduction to weightlifting competition should initially be done within the training group. There will befamiliar surroundings; the coach will be directing the competition and the beginner will be in the familiarcompany of their regular training partners.

These competitions do not have to be lavish affairs, far from it, but do have to provide basic facilities andequipment. A scale is required to weigh-in the competitors. All weightlifting competitions are preceded byweigh-ins so this is something with which the beginner needs to become familiar. In championships theweigh-in takes place two hours before the start and lasts one hour but for training competitions the weigh-incan take place at the discretion of the coach. Weightlifting competitions are normally conducted inbodyweight categories so that competitors lift against others the same size as themselves. Reducingbodyweight for competition should be discouraged at the beginner stage but will eventually become part of

competition preparation. How to do this correctly and safely will be outlined in later manuals.

A competition platform or area is required and also at least one additional platform or area for warming up.The competition platform/area should be marked 4 metres by 4 metres. If the platform itself is not 4 metressquare, then a chalk line can be drawn around it. This is necessary to give the correct amount of room tomake the lift.

Competitors at the weigh in nominate their starting weights for the competition on Snatch and Clean and Jerkand normally warm up to a weight, which is between 2.5 and 10kg of the

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