Simon  Benne)  Club  Weightli2ing/Sports  Power  Coach  

Strength  &  Condi=oning  Coach  NCAS  ID  No.  60402109    

Index  1)  Mission  Statement  2)  Olympic  Weightli2ing  Benefits  3)  The  Snatch  4)  The  Clean  &  Jerk  5)  Current  Poster    6)  Strength  &  Condi=oning  Explained  7)  Personal  Training  &  Nutri=on  8)  Benefits  For  Your  Business  

About    

As  a  keen  Weightli2er  and  Fitness  Instructor  I  have  focused  my  =me  and  passion  into  Olympic  Weightli2ing  and  Strength  &  Condi=oning  for  Sports  Teams  and  Individual  Athletes.  

 

Aim  

 

My  aim  is  to  be)er  a  team  or  individual  in  their  chosen  field  of  sport  through:  

•  Olympic  Weightli2ing  •  Strength  &  Condi=oning  •  Tailored  Fitness  Programmes  •  Nutri=on  &  Diet  Programmes    I  have  chosen  to  focus  on  Olympic  Weightli2ing  because  it  is  the  back  bone  of  improvement  in  many  sports  like  boxing,  rugby,  and  basketball.  I  am  also  fascinated  by  the  ability  to  move  weight  through  such  precise  techniques  and  power  produc=on  from  the  human  body.      

 

Olympic  Weightli2ing    Why  Chose  Olympic  Weightli2ing?  

•  It  teaches  your  central  nervous  system  to  use  a  higher  percentage  of  muscular  fibre  and  get  stronger  without  ge_ng  heavier  

•  Improve  Explosive  Power  •  Develop  A  Strong  Func=onal  Physique  •  Increase  Bone  Density  •   Great  Fun    •  Improve  athle=c  ability  In  Sport  •  Beneficial  for  Sports  which  require  an  agile  and  strong  body  •  Increase  Flexibility  in  your  Posterior  Chain  •  Improve  Metabolism  due  to  the  CNS    (central  nervous  system)  ‘a2er  burn’  

What  is  Olympic  Weightli2ing?  The  Snatch  A  basic  explana=on  of  the  snatch  is  the  li2er  will  get  a  wide  grip,  for  some  this  is  almost  to  the  collars  of  the  bar,  and  will  establish  their  grip,  usually  a  hook  grip.  Then  the  li2er  will  start  the  ini=al  drive  which  comes  from  the  hips,  gluteal,  and  quadriceps  muscles.  The  bar  will  proceed  upward  and  the  torso  will  stay  roughly  at  the  same  angle  when  the  li2er  set  up.  The  li2er  will  then  extend  their  body  when  the  barbell  reaches  their  pelvis.  This  extension  will  create  enough  force  that  it  will  propel  the  barbell  upwards  while  the  li2er  drops  underneath  to  catch  the  barbell.  Then  the  li2er  will  recover  and  stand  up  with  the  barbell.      

   

The  clean  begins  with  a  grip  that  is  a  li)le  wider  than  shoulder  width;  this  is  mainly  dependent  upon  the  li2ers  preference.  Then  the  pull  begins  which  almost  mimics  a  deadli2,  but  it  is  not  technically  a  deadli2.  The  barbell  will  proceed  up  the  body  un=l  it  reaches  about  mid  thigh  for  some,  this  is  again  mainly  dependent  on  the  size  of  the  li2er,  and  at  mid  thigh  the  li2er  will  extend  his  body  (triple  extension)  propelling  the  barbell  upwards.  As  the  bar  is  moving  upwards  the  li2er  will  descend  underneath  the  barbell  and  flip  the  wrists  so  the  arms  are  almost  parallel  to  the  floor.  The  bar  will  then  be  racked  across  the  clavicles  and  shoulders  and  will  create  what  could  be  considered  a  shelf  for  the  bar.  The  li2er  will  be  in  a  front  squat  posi=on  and  they  will  stand  up  with  the  barbell.  That  completes  the  clean  por=on  of  the  li2        The  jerk  immediately  follows  the  clean.  The  li2er  will  bend  their  knees  and  dip  and  then  straighten  their  legs  propelling  the  barbell  upwards.  The  li2er  will  push  slightly  with  their  arms  and  will  be  also  pushed  underneath  the  bar.  The  slight  arm  push  is  responsible  for  pushing  the  li2er  underneath  the  barbell  along  with  the  lunging  of  the  legs  for  the  split  jerk.  There  are  numerous  types  of  jerks,  the  split  jerk,  the  power  jerk,  and  the  squat  jerk.  The  most  common  type  of  jerk  is  the  split  jerk.  Regardless  of  which  version  of  jerk  the  li2er  uses  the  li2er  has  to  hold  the  barbell  overhead  with  locked  arms.  If  a  li2er  tries  to  push  the  barbell  like  a  military  press  the  li2  will  be  disqualified.  The  photo  below  is  of  a  split  jerk.            

Clean  &  Jerk  

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Strength  &  Condi=oning  Sports  performance  enhancement  through  an  improvement  of  the  physical  capabili=es  of:  

•   Strength  •   Speed  •   Endurance  •   Flexibility  

The  Northern  Beaches  is  an  area  loaded  with  talented  individuals  that  play  various  sports.  Amongst  them,  there  are  those  who  want  to  take  it  to  the  next  level  and  ul=mately  become  the  best  in  the  State,  Country,  or  even,  The  World.    This  is  hard  to  do  alone  and  with  the  help  from  a  Strength  &  Condi=oning  coach  they  are  able  to  make  dreams  a  reality  and  achieve  their  goals.    With  the  backing  of  the  Australian  Strength  &  Condi=oning  Associa=on,  I  intend  to  further  my  qualifica=ons  with  them  and  work  my  way  onto  fine  tuning  athle=cally  minded  individuals.    

   

Tailored  Personal  Training  &  Nutri=onal  Advice,  Programs  and  Support    

Having  worked  as  a  Personal  Trainer  in  Sydney  since  2006,  I  have  gained  knowledge  and  experience  whilst  be)ering  the  lives  of  others  through  fitness  and  wellbeing.  I  believe  I  have  put  together  a  winning  formula  for  anyone  who  wants  to:    •  Keep  Fit  •  Maintain  Wellness  •  Control  Diet  &  Ea=ng  Habits  •  Become  Stronger  •  Become  Faster  •  Become  Happier  

A  combina=on  of  Olympic  Weightli2ing  for  safe  beneficial  strength  gains,  Boxing/Kick  Boxing  for  the  condi=oning,  advice  on  the  correct  foods  to  eat,  and  guidelines  to  s=ck  to,  I  feel  there’s  is  no  be)er  formula  for  any  person  who  is  wishing  to  improve  their  overall  fitness  and  perform  at  their  peak.  

Benefits  to  your  Business    

Should  you  chose  to  give  me  the  opportunity  in  offering  my  services  to  your  business  you  will:  

•  Increase  foot  traffic  through  your  door  which  will  in  turn  lead  to  more  poten=al  members  

•  Be  one  of  few  gyms  in  Sydney  that  teach  Olympic  Weightli2ing  according  to  the  Australian  Weightli2ing  Federa=on  

•  Be  fully  insured  through  the  Australian  Weightli2ing  Federa=on  for  up  to  $1,000,000  for  all  tui=on  of  Olympic  Weightli2ing  

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•  Increase  your  USP  if  you  haven’t  already  got  one  •  Increase  word  of  mouth  through  exis=ng  members  that  train  with  Simon  Benne)  

 

         

Thank  you          

Simon  Benne)  +61  415  894  756  

simon@boxright.com.au