5/23/2011

1

Weightlifting and Basketball The Why and the How

Brendon Ziegler

Oregon State University Basketball

Why Weightlifting?

The Obvious

-Explosive Bi-lateral triple extension

The Not-SO-Obvious

-Pattern and strengthen jumping and landing mechanics

-Postural strength

-Power (Strength-Speed)

-Flexibility improved through position

-Optimal tonicity

-Hormonal adaptations

-Neuro-muscular/tissues adaptations

-Technically challenging

Jumping & Landing Postural Strength

Flexibility

Strength-Speed

Photo courtesy of Quintic Consultancy Ltd

5/23/2011

2

Optimal Tonicity

Hormonal & Tissue Adaptations

Technically Challenging Why not Weightlifting

-Temporally restrictive

-Not often done well

-Chance of injury

-Uphill battle with sport culture

-Equipment cost

-Progressions can be slow, stratification difficult

-Abilities diminish, with excess fatigue

5/23/2011

3

The How

– Evaluate

• Day 1 – Teach Overhead Squat

– Muscle Snatch

– Hands-free Front Squat (RNT, Heel lift)

– DB Military

Overhead Squat

Muscle Snatch Block Mid Thigh Hands Free Front Squat

Front Squat DB Military Press

5/23/2011

4

Hook Grip The How

• Day 2

– Teach

• Muscle Clean

• RDL

• Single Leg Progression

Muscle Clean Block Mid Thigh RDL

RDL Progression

• Muscle Snatch/Overhead Sqt=> Power Snatch BMT

• DB Military=>Military Press (BAR)

• Muscle Clean=>Power Clean BAK

• RDL + Clean/Snatch Grip Liftoffs

5/23/2011

5

Power Snatch Block Mid Thigh Military Press

Power Clean Block Above Knee Snatch Liftoffs Block Below Knee

Clean Liftoff Snatch Liftoffs Floor

5/23/2011

6

Ooops Next Progressions

• Power Snatch BMT =>BBK=>FLOOR

• Power Clean BAK=>BBK=>FLOOR

• Military Press=>Push Press

Power Snatch Block Below Knee Power Snatch Floor

Power Clean BBK Power Clean FLOOR

5/23/2011

7

Push Press Progressions/Variations

• Push Press=>Power Jerk

• Advanced Movements

– Snatch

– Clean

– Combos & Complexes

– Pauses & Stops

Power Jerks Combos/Complexes

Stop Clean Pause Front Squat

5/23/2011

8

Checks and Balances

• Pull more than you squat

• Squat more than you can clean

• How strong is strong enough?

Periodization

• Work Capacity

– High Volume, Low Intensity

– Complexes

– Stop Power Cleans & Power Snatches

– Eccentric

Periodization

• Strength

– Moderate to High Volume, High Intensity

– Squatting, Pulling, Pressing

Speed Strength

• Volume is low, Intensity is high

• Power Jerks, Power Snatch, Power Clean

• Advanced Track and Jumping Movements

In-Season

• Condition in Pre-Season

• Frequency is Lowered to 2-3 Days per Week

• Lifting Volume is Lower to Moderate, Intensity is Moderate to High

• Intensity and Changed on Ebb and Flow

5/23/2011

9

Special Thanks

• Al Vermeil

• Erik Helland

• Jeff Macy

• Tim Rabas

• Jim Snider

• Roger Neilson

• Craig Robinson

• Tommy Heffernan

• Rob Panariello

• My wife Crissy

The End

• Thank You

• Questions?

– Brendon.ziegler@oregonstate.edu

– Phone 651-492-7413

References

• Cleather D, Bull A. Influence of inverse dynamics methods on the calculation of inter-segmental moments in vertical jumping and weightlifting. BioMedical Engineering OnLine [serial online]. January 2010;9:74-84. Available from: Academic Search Premier, Ipswich, MA. Accessed May 11, 2011.

• Verkhoshansky YV. Fundadmentals of Special Strength-Training in Sport. 1977. Fizkultura I Spovt. Translated by Andrew Charniga Jr, Sportivny Press, 1986. Vivonia, MI.

5/23/2011

10

References

• Hori, Naruhiro, et al. "Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of directions?" Journal of Strength and Conditioning Research 22.2 (2008): 412+. General OneFile. Web. 11 May 2011.

• Obmioski, Z., & Wiśniewska, K. (2008). Fluctuations of Resting Blood Hormones Levels and Athletic Performance in Olympic Male Weightlifters over a Training Period. Research Yearbook, 14(2), 99-102. Retrieved from EBSCOhost.

References

• Hakkinen, K. Effects of the competitive season on physical fitness profile in elite basketball players. Journal of Human Studies, 1998, 15, 119-128.

• Garhammer, J. Power production of Olympic weightlifters. Medicine and Science in Sports and Exercise. 1980 Vol 12, no 1, pp 54-60

• Bosco et al. Influence of training of mechanical and biochemical profiles of athlete’s muscles. Coaching and Sports Science Journal. 1994, 1:1: 8-13

References

• Bosco C. New test for training control of athletes. Scuola Natzionale di Athletica Leggera-CONI. 04023 (Lt), Italy

• Hakkinen, K. Scientific facts used as a base to determine strength. Seminario Internacional Test de Campo. Pamplona 20, 20 y 22 Junio de 1990

• Francis, Charlie. Key Concepts 2008 Elite Edition. Charliefrancis.com

References

• Short-term effects on lower-body functional power development: weightlifting vs vertical jump training programs. Tricoli V et al. Journal of Strength and Conditioning Research. 2005, May;19(2):433-7

• Hormonal adaptations and modeled responses in elite weightlifters during 6 weeks of training. Busso et al. European Journal of Applied Physiology and Occupational Physiology. 1992; 64(4):381-6

• Relationships between training volume, physical performance capacity and serum hormone concentrations during prolonged training in elite weightlifters. Hakkinen K et al. International Journal of Sports Medicine. 1987, March 8, Supplemental 1:61-5

References

• Selecting the appropriate exercises and loads for speed-strength development. Baker D. Strength and Conditioning Coach. Vol. 3, No2 8-14

• A Comparative analysis of clean technique and clean pulls with various weights. Mevedev et al. from Al Vermeil’s library.

• Developing Leg Strength. Zeinalov A. Tyazheleaya Atletika. 1976, 29-31

References

• Al Vermeil, Book (unpublished), personal contact

• Jeff Macy, Tim Rabas personal contact

• Eric Helland, personal contact

• Roger Neilson/USAW, personal contact, coaching course

• Rob Panariello, personal contact, presentations