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Weightlifting Ireland
Benefits of introducingOlympic Lifts
Presenter: Colin Buckley
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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)
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Functional Training
• The purest form of functional
training for activity is theactual activity itself.
• Therefore the exercises must
involve movements thatcomplement the sport .
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Progression
• Simple increasing to complex.
Start with simple movements
• Start with easy exercises and
increase the complexity asmastery is achieved
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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 .
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• 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.
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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
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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.
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• 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.
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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
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Squat – How Deep?
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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),
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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
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Pelvis Stabilisation - Posture
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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
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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).
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•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
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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.
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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
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• 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
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Benefits of Olympic Weightlifting
Lets list some of these
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• 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
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Starting Strength – Explosive Strength
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Safety in the Gym
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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
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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)
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Functional Assessment
and
Olympic Weightlifting
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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
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Front Squat
• Objective
• Ankle Flexibility
• Wrist flexibility• Shoulder Flexibility
• Lower Back Flexibility
• Pelvis Stabilisation
• Leg Stabilisation
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Overhead Lunge
• Objective
• Display adequate balance
in each leg
• Torso stability
• Pelvic alignment
• Shoulder stability
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Olympic Weightlifting.
What has she demonstrated?
• Posture
• Balance
• Core Strength
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In the Movement Leading up to
• Posture
• Balance
• Core Strength
• To Get there
• Dynamic Flexibility
• Agility
• Coordination
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To Perform this Exercise
• Strength
• Power
• Speed
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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.
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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
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Thank you! • Colin Buckley
• National Coaching Development Officer
• Weightlifting Ireland .