3 Weightlifting Ireland Why We Use Olympic Lifts Lift

8/12/2019 3 Weightlifting Ireland Why We Use Olympic Lifts Lift

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Weightlifting Ireland

Benefits of introducingOlympic Lifts

Presenter: Colin Buckley



Foundation 1st

• At senior level or elite performance theoccurrence of inquiry or the failure of a skillunder pressure can often be traced back to a

mismanaged development stage.

• When a sound functional programme is followedit not only improves performances but also helps

to prevent injuries(Herman and Smith 2008, Bishop 2003, McMillan et al

2006)



Functional Training

• The purest form of functional

training for activity is theactual activity itself.

• Therefore the exercises must

involve movements thatcomplement the sport .



Progression

• Simple increasing to complex.

Start with simple movements

• Start with easy exercises and

increase the complexity asmastery is achieved



Goals

• Do not allow the athlete to learn themovement incorrectly.

•

There must be functional goals rather thanpredetermined number of reps and sets.

• We must be aware of functional failure with

compensations occurring, negative motorhabits can occur. Movement should be of thegreatest controlled range possible .



• Limited movement narrows the athletes

performance spectrum. The rate of speed is

relative to the control of movement.

• When sufficient technique and speed are

achieved the exercise should have a high

degree of proprioceptive demand.



How do I set up a Strength / Power

training programme?

• “Practical” can it be done given the development

of the person, the facilities and the time

of year

• “Personal” does it meet the needs of person in

the terms of level of proficiency and

physical development

• “Proactive” is there a plan? Does it anticipate

possible roadblocks , and provide a

solution



Olympic Lifts

• The legs are the primary source of power in

many sports. In many situations they function

as part of a “closed chain” movement .

•

Without functional leg strength there cannotbe true speed, strength and power.



• The legs work together to reduce and produce

forces in the most effective manner for therequired activity.

• Olympic Weightlifting exercises work the hip,

knee and ankle as a functional unit , both in

split or squat movements. These movements

can incorporate forward backward as well as

side to side movement while allowing forrotational stability.



Hypertrophy

Muscle bulk and size

At times or most athletes too

much bulk can a be hindrance.

Remember that a larger muscle is

not necessarily a stronger muscle

or a faster muscle

Is there full range movement



Squat – How Deep?



Squat – How Deep?• Glute activation during full squats to be greater

than twice that of partial squats (35.4% comparedto 16.9%), hamstring activation to be similar, whilequadriceps activation dominated during the partialsquats only. Caterisano et al 2002

Understanding that the glutes

and hamstrings are the primary

hip extensors during sprinting andaccelerating is the message from

this and other studies (Robertson et al 2008),



Posterior Chain – Weak Glutes

Quadriceps and training methods

• Because of their association with knee pain

and injuries – we must train the quads,

training with partial-depth squats that rely

largely on the quads

Is there balance here

• We must balance the training of anterior and

posterior chains appropriately



Pelvis Stabilisation - Posture



Reduction of Injury risk

• The strength status of the athlete can play an

important role in reducing the risk of injury.

Burkett (1970) and Poulmedis (1989) have

shown that where there is a strengthimbalance in particular between the

quadriceps and the hamstrings then there is

an increased risk of hamstring strain in teamsport players



Pollard et al 2010 revealed women

who have limited knee flexion onlanding increase the knee

valgus angles.

They showed that changing

motion in one plane, going

forward (sagittal) affects the

motion going side to side (coronal or frontal).



•Weakness and control of the hip musculatureplaces the knee in a position where the joint

stresses can cause injury. Earl et al 2010

• Women with patellofemoral pain had less hip

abduction, hip external rotation and trunk

lateral flexion force than women who did not

have patellofemoral pain. Wilson et al 2009



With regard to hamstring injuries

Sherry and Best(2004) concluded that a rehab

programme consisting of progressive agility

and trunk stabilization was more effective

than a programme concentrating on isolatedhamstring stretching and strengthening in

promoting return to sports and preventing

injury recurrence in athletes suffering an acutehamstring strain.



Closed v Open Chain

• The force involved in closed chain exercises

like lunges and squats is compressive, meaning

it actually stabilizes the joint and helps

strengthen it.

• In contrast, open chain exercises, like knee

extensions or hamstring curls produce shear force, which stresses the knee joint (and the

ACL) and is more likely to result in injury



• One instance of epiphyseal fracture attributed to

weightlifting has been reported inpreadolescents (Gumbs, 1982).

• In pubescent athletes, five publications havereported instances of fractures related to weighttraining (Benton, 1983; Brady, 1982; Gumbs,1982; Rowe, 1979; Ryan, 1976).

• The overwhelming majority of these injuries

were attributed to improper technique in theexecution of the exercises and excessive loading



Benefits of Olympic Weightlifting

Lets list some of these



• Develop greater power and speed

• Involves multiple muscle groups at once

• High Degree of co-ordination required

• Activate high-intra abdominal pressure-core

conditioning

• Challenge CNS

• Pre-hab / Re-hab

• Demand stable scapulae

• Develop triple extension



Starting Strength – Explosive Strength

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Safety in the Gym



Safety in the Gym

• Weight training is safe when properly

supervised and controlled

• Is there an experienced coach and a set of

rules pertaining to safety

• Is the equipment suitable to your needs

• Is a Funtional Movement Assesment available

• Is there Follow Up Assessments



5 Golden Rules

1. Functional Screen

2. Train using Free Weights

3. Train using Multiple Joint Movements( Like Sport Itself)

4. Train on your Feet as much as possible

5. Train Explosively whenever possible(Provided there is a solid Base)



Functional Assessment

and

Olympic Weightlifting



Overhead Deep Squat

• Objective

• To assess bilateral, symmetrical and functional

mobility of the hips , kneesand ankles

• The Bar overhead assessesthe shoulders as well as the thoracic spine



Front Squat

• Objective

• Ankle Flexibility

• Wrist flexibility• Shoulder Flexibility

• Lower Back Flexibility

• Pelvis Stabilisation

• Leg Stabilisation



Overhead Lunge

• Objective

• Display adequate balance

in each leg

• Torso stability

• Pelvic alignment

• Shoulder stability



Olympic Weightlifting.

What has she demonstrated?

• Posture

• Balance

• Core Strength



In the Movement Leading up to

• Posture

• Balance

• Core Strength

• To Get there

• Dynamic Flexibility

• Agility

• Coordination



To Perform this Exercise

• Strength

• Power

• Speed



Finally

Working with other sports,

coaches must learn to resist the

temptation to teach lifts andincrease loads until they are

familiar with movement analysis

and correct technique.



21/02/2012 39

Weightlifting for sport

Not the amount of weight you can

lift, but the amount of strength or

power you can use in the context ofyour sport

Adapted from Jiles 2005



Thank you! • Colin Buckley

• National Coaching Development Officer

• Weightlifting Ireland .

• [email protected]

mailto:[email protected]

mailto:[email protected]

3 Weightlifting Ireland Why We Use Olympic Lifts Lift

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