Weightlifting Presentation

Slide 1

Weightlifting Presentation ByJohn Hehle K00191505

Subjects ProfileSubjects Name: Owen CaseyAge: 36 YearsHeight: 6 foot 2 inchesWeight: 112 kilogramsTraining History:6-12 years old GAA and Rugby15-25 years Athletics/ Running25-34 years Rugby34 Present Sports Strength and ConditioningInjuries: Broken ankle from a fall off ladder during building work, not properly healed with no rehab on the injury and full range of motion not fully restored.

Week 3: weightlifting screening

Screening to assess faults for the clean Olympic lift exercise

Start position. Shoulders are rounded forward.First Pull. Shoulders still rounded forward because of lack of upper back strength. Bar path is too far from the legs and should nearly be touching the shinsTransition. Shoulders rounded, should be further back and bar moved out to get over the knee and back in to sit on the thigh, leg should be straightened so that the bar doesnt need to move around the knee. Weight is still too far forward on the foot.Second Pull. bar path is not close enough to the body. No proper triple extension, lacking hip drive, no explosive drive and no triple extension onto toes. The Catch. The bar path started too far away from the body and then Owen had to pull it back towards him forcing him to jump backwards for the catch. He had to go into very deep squat because the bar did not go high enough due to a lack of triple extension. Set up for screening. 6 reps of 30kg 5 reps of 35kg4 reps of 40kg3 reps of 45kg2 reps of 50kg Failed1 rep of 55kg FailedAssessment of corrective exercises4 inch ankle mobility test against wallAlso tested his shoulder mobility by getting him to perform wall angels in a quarter squat position,

Week 6: Rescreening

Improvements from week 3, there were great improvements in the lift, especially in the shoulder position from the start to the finish of the lift. I rescreened Owens shoulder mobility by assessing his wall angels and noticed a significant improvement from the previous time. Improvement is still needed in his ankle mobility and calve flexibility and also the speed of the triple extension needs to be worked on. Also the landing mechanics at the catch phase still isnt great, there is still movement to the back to catch the bar. The bar position is still not close enough during the whole movement. Set up for screening. 6 reps of 30kg 5 reps of 35kg4 reps of 40kg3 reps of 45kg2 reps of 50kg 1 rep of 55kg Owens new Personal Best

Week 11: Final screening

Conclusion65kg Owens new Personal Best!!Especially improvements were made in the bar position at the start of the liftold injury that was never properly treatedhis explosive hip drive over the last few weeks really improved Owens speed of the lift and his triple extensionThe biggest improvement was to be seen in his Catch phase of the lift, he was able to keep the bar close to his body during the second pull and proper triple extension improved the bar path

Sheet1Clean Checklist

Phase of LiftTechnichal Checklistweek 3week 6week 11

Start PositionHead Position ShouldersXBar PositionXXPosture FeetXXXRelationship between Hip and Knee

First PullHead PositionShoulderXBar PathXXPosture ArmsWeight DistributionXSpeedXXBack to Floor angle

Transition PhaseHead Position ShouldersXBar PathXXPosture ArmsWeight DistributionX

Second PullHead Position ShouldersXBar PathXXPosture Triple Extension and ShrugXXArms (Rational of where they break straight)Weight DistributionXX

CatchHead Position ShouldersXBar PositionXXElbowsRational for depthXXPostureLandingXX

Sheet1Olympic Weighthlifting program for Owen Casey

Session number Date

Time started Time Finished

Warm UPExercise Weight/ Reps/ SetsExercise Objective

Ankle in and Outs3 sets of 8 RepsAnkle Mobility

Over and Unders3 sets of 8 repsAnkle and Hip mobility

Glute Bridge 2 feet and Russian3 sets of 8 reps 10 sec holdGlute activation

T-Spine Twists3 sets of 8 reps on each sideT-spine Mobility

Wall slides3 sets of 8 repsshoulder mobility

I Y W T Face down3 sets of 8 repsshoulder mobility and stability

CorrectivesStarting with broom stickHang Jumps (focus on feet position)4 sets of 3 repscorrect feet position when landing

Triple Extension4 sets of 3 repswork on explosiveness of hip drive

Hang catch (focus on technique)4 sets of 3 reps Using correct technique

Performance lifts

Power clean from start position3 sets of 3 reps adding weight

Comments from athlete at end of session








Sheet1Olympic Weighthlifting program for Owen Casey

Session number; week 6 to 11Date

Time started week 6Time Finished

Warm UPExercise Weight/ Reps/ SetsExercise Objective

Ankle in and Outs3 sets of 8 RepsAnkle Mobility

Raised toe/ heel toe touches3 sets of 8 repsAnkle mobility

Russian Glute Bridge3 sets of 8 repsGlute activation/ explosive

T-Spine Twists3 sets of 8 reps on each sideT-spine Mobility

Wall slides3 sets of 8 repsshoulder mobility

Inch worm3 sets of 8 repsHamstring, ankle and hip and calve

CorrectivesWith 30kg to 40kgHigh Pull4 sets of 3 repsWorking on shrug and bar closeness

Triple Extension4 sets of 3 repswork on explosiveness of hip drive

Scarecrow Turnover4 sets of 3 reps explosive time to catch

Performance lifts

Power clean from start position3 sets of 3 reps adding weight PP of 60kg

Comments from athlete at end of session








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Weightlifting Presentation