Weightlifting

Ian South-DickinsonUDLS 7/ate/09

Overview

3 sports PowerliftingOlympic liftingBodybuilding

Training

Powerlifting3 attempts at 1 rep max

SquatBench PressDeadlift

Tons of federationsIPF, U.S.A.P.L, ADFPF, APF, APA, IPA, WPO

Weight & Age classes

Squat

Squat

Powerlifting VersionWide stance

350kg – 771 lbshttp://www.youtube.com/watch?v=EXj052Ht5pg

@ 1:40

Bench Press

Bench Press

Powerlifting versionWide grip

606 lbshttp://www.youtube.com/watch?v=o3sED9fUvIg

@ 1:10

Deadlift

Deadlift

Powerlifting versionSumo stance

363.7 lbhttp://www.youtube.com/watch?v=NtMZeU12vXo

Olympic3 attempts at 1 rep max

Clean & JerkSnatch

Summer Olympics eventWomen’s event added in 2000

Weight classes

Clean & Jerk

258kg – 568lbs, gold medal 2008http://www.youtube.com/watch?v=QQ3RBCemQ1I

Snatch

76kg – 167 lbshttp://www.youtube.com/watch?v=B9RVr0HVkCg

@ 1:10

BodybuildingSport?

JudgingPosingMuscle definitionSymmetrySize

Popularized by Ahnold in 70’sSteroid use in 70’s

Steroids

Synthetic hormonesTestosteroneGrowth Hormone

Genetic limitsIllegal in 90’s

Steroids & Weightlifting

BodybuildingWidely used

PowerliftingMost drug test

OlympicsIt’s the olympics

Preparation

OffseasonBulking, eating tons of food

12 weeksExtreme dieting

3 daysDehydrationLow sodium, high potassiumTanning lotion

Training

Strength TrainingOlympic TrainingBodybuildingMix-n-match

Training EffectMostly depends on # reps per set, % of 1 rep max

Hypertrophy – Increase in muscle sizeMyofibrillar – Muscle contractionsSarcoplasmic – Stores glycogen (simple sugars)

Strength Training

3-8 repsCompound (multi joint) lifts

Mostly barbellDeadlift, squat, bench, row, overhead press

High rest between sets3 minutes

Me

Training about 1 yearSquat: 95x5 -> 270x5Bench: 60x5 -> 175x5Deadlift: 115x5 -> 340x5

GoalsSquat 315x1Bench 225x1Deadlift 405x1

Olympic Training

3-5 repsExplosive repsPartial movements

Bodybuilding Training

12-20 repsIsolation (single joint) lifts

MachinesLow rest between sets

30 – 90 seconds

Toning Myth

Muscle definition

High reps, low weightDoesn’t work

To the memory of

Elan1/13/83 to 7/25/09

To the memory of

Cody1/13/93 to 8/6/09

End