OLYMPIC WEIGHT

TRAINING

Enhancing Athletic Performance

OLYMPIC WEIGHT TRAINING

Olympic weight training utilizes the two Olympic

lifts of the snatch, the clean & jerk and

assistance exercises to enhance athletic

performance of the individual.

Snatch Clean & Jerk

OLYMPIC WEIGHT TRAINING

Assistance Olympic weight training exercises may include:

Pulls Presses Squats

OLYMPIC WEIGHT TRAININGIn the last thirty year, more professional teams or Olympic

sports have utilized Olympic Weight Training rather than

bodybuilding exercises or Power lifting (strength lifting) to

enhance their athletes' performance.

Bodybuilding Powerlifting

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is Fast

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is True Power

Power =

Work

/Time

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is strength

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is flexibility and

using a full range of motion

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is dynamic and

utilizes 100% of the muscles in the body

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is safe activity

with few injuries

Coaches in Canada are trained and certified under the National Coaching Certification Program continuous learning is occurring in the program

Athabasca Weightlifting Club is affiliated with the True Sport Foundation thus we “place physical and mental health above all other considerations - avoid unsafe activities”.

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is

safe activity with few injuries Coaches use a scientific approach to

training athletes (not 10 to 20 repetitions of bodybuilding or Cross-Fit)

o 4 – 6 repetitions with weights at the 50 to 80% range

o 1 to 3 repetitions above the 80% range (except squats)

o Limit on lifts over 90% in a month – one’s body can’t withstand continuous record chasing

o Youth under 15 years should not be straining to lift heavy weight – movement and speed is more important in the development for youth under 15 years

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is

safe activity with few injuries

Olympic weightlifting clubs use modern rubber bumper equipment – not steel plates last used in the 1972 Olympics

Lifters are told to drop the bar if they can’t make a good lift –

PEOPLE are more valuable than bars

OLYMPIC WEIGHT TRAINING• Olympic Weight Training is safe

activity with few injuries

Many sports team utilize weight training to help prevent possible injuries to athletes that will keep them off a playing surface

o Strength in muscles and joints prevent or minimize potential sport injuries – The Strongest Shall Survive

o People with flexibility or with a good range of motion can absorb more shock without having a joint injured

o “By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.” (Mayo Clinic Staff)

OLYMPIC WEIGHT TRAINING• Training

Developing anaerobic power is the focus in training

Anaerobic power is energy that is stored in muscles and that can be accessed without the use of oxygen.

3 to 1 work ratio – lift hard for one minute than rest for three minutes before your next set (allow adenosine triphosphate (ATP) and creatine levels to replenish in the body)

Develop fast-twitch white muscles – not red as blood is not used to fire this higher power activity

Similar to anaerobic power training of sprinters, jumpers and throwers

OLYMPIC WEIGHT TRAINING• Training

New athletes are typically introduced to the clean when commencing Olympic weight training

The athlete uses 100% of his body to quickly lift the bar from the floor to the shoulders

The lifter’s motion should be similar to a Vertical Jump – as the legs and hips quickly move the weight straight up from the floor (arms just control the motion)

Trained Olympic lifters have exceptional vertical jumps

OLYMPIC WEIGHT TRAINING• Training

As athlete’s stamina and core strength are developed, the overhead lifts of the snatch and clean & jerk are introduced (about one month)

The snatch utilizes the same Vertical Jump motion – as the legs and hips quickly move the weight straight up from the floor to arms length overhead

Less emphasis on clean and jerk for young lifters

OLYMPIC WEIGHT TRAINING• Training

In time, to further develop explosive power & speed, other exercises will be used by the athlete off the training platform

o Sprinting

o Throwing

o Plyometric exercises (Jumping) – a good level of physical strength and flexibility should be present before athlete takes part in this training

OLYMPIC WEIGHT TRAINING• Strong as an Ant Challenge 2018

Six Athabasca youth, 10 & 11 year old

lifters participated in the challenge

o The challenge was to lift the heaviest

weight possible in the power clean

after three training session in April,

compared to their age group

standards

OLYMPIC WEIGHT TRAINING• Strong as an Ant Challenge

2018

After just three training session these lifters made the gold standard for their age group by cleaning 45% or more of their body weight in the Challenge on May 3rd

o The top female lifted 64.6% of her body weight

o The top male lifted 71.2% of his body weight

OLYMPIC WEIGHT TRAINING• Strong as an Ant Challenge

2018

After just three training session these lifters made the gold standard for their age group by cleaning 45% or more of their body weight in the Challenge on May 3rd

o The top female lifted 64.6% of her body weight

o The top male lifted 71.2% of his body weight

OLYMPIC WEIGHT TRAINING

• Is Frustrating …

OLYMPIC WEIGHT TRAINING

• Is Fun …

OLYMPIC WEIGHT TRAINING

• Is Rewarding …

OLYMPIC WEIGHT TRAINING

• Even Physically Rewarding!