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OLYMPIC WEIGHTLIFTING:THE MOST POWERFUL SPORT
IN THE WORLD
A WAXMANS GYM SPECIAL REPORTOLYMPIC WEIGHTLIFTING THE MOST POWERFUL SPORT IN THE WORLD
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Brothers and Sisters of Iron,
Thank you for downloading this freereport on Olympic Weightlifting.If you are currently not using theOlympic lifts as part of your trainingor if you are performing them incor-rectly, you are missing out on the key
to unleashing your full athletic po-tential.
I have been a professional Coach forover 18 years as well as a World ClassOlympic Weightlifter. There is NO-
BODY in Southern California with my winning combinationof formal education, Strength Coaching experience,Strength Coaching success, Olympic Weightlifting, andother athletic achievements. Thats what makes me anexpert. Dont take my word for it, FIND OUT FORYOURSELF!
If you want to become a competitive Weightlifter orlearn how to Snatch and Clean & Jerk properly, you needto come to Waxmans Gym!
Fight until your very last breath,Sean Waxman
Waxmans Gym
A WAXMANS GYM SPECIAL REPORTOLYMPIC WEIGHTLIFING THE SECRET FOR ATHLETIC SUCESS
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From the desk of Sean Waxman:Sean Waxm
Waxmans G
15711 Condon Av. Lawndale, Ca. 90
W- www.waxmansgym.com E- [email protected]
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8 UNIQUE BENEFITS OF WEIGHTLIFTING
Almost any form of resistance training can improve an athletesstrength, but the snatch and C&J are unique in their ability to develop
strength and explosive power at the same time. And the benefits of
practicing the Olympic lifts are hardly limited to developing strength
and power. Here is a partial list of other added benefits:
1. The mere practice of the Olympic lifts teaches an athlete how to
explode (to activate a maximum number of muscle units rapidly and
simultaneously). Part of the extraordinary abilities of the Olympic lift-
ers arises out of their having learned how to effectively activate moreof their muscle fibers more rapidly than others who are not so trained
(in addition to having developed stronger muscles).
2. The practice of proper technique in the Olympic lifts teaches an
athlete to apply force with his or her muscle groups in the proper se-
quences (i.e., from the center of the body to its extremities). This is a
valuable technical lesson which can be of benefit to any athlete who
needs to impart force to another person or object (a necessity in vir-
tually every sport).
3. In mastering the Olympic lifts, the athlete learns how to accelerate
objects under varying degrees of resistance. This is because the
body experiences differing degrees of perceived resistance as it at-
tempts to move a bar with maximum speed through a full range of
motion. These kinds of changes in resistance are much more likely to
resemble those encountered in athletic events than similar exercises
performed on an isokinetic machine (which has a fixed level of resis-
tance or speed of resistance throughout the range of motion).
4. The athlete learns to receive force from another moving body ef-
fectively and becomes conditioned to accept such forces.
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5.The athlete learns to move effectively from an eccentric contraction
to a concentric one (through the stretch-shortening cycle, the cycle
that is activated and trained through exercises that are often referredto as plyometrics).
6.The actual movements performed while executing the Olympic lifts
are among the most common and fundamental in sports. Therefore,
training the specific muscle groups in motor patterns that resemble
those used in an athletes events is often a byproduct of practicing
the snatch and C&J.
7.Practicing the Olympic lifts trains an athletes explosive capabili-
ties, and the lifts themselves measure the effectiveness of the athletein generating explosive power to a greater degree than most other
exercises they can practice.
8. Finally, the Olympic lifts are simply fun to do. I have yet to meet an
athlete who has mastered them who does not enjoy doing the Olym-
pic lifts. While making workouts enjoyable may not be the primary ob-
jective of a strength coach, it is not an unimportant consideration in
workout planning. Athletes who enjoy what they are doing are likely to
practice more consistently and to be more highly motivated than ath-letes who do not enjoy their workouts as much.
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THE SCIENCE OF POWER
Weightlifting is a sport in which athletes compete for the total weight
of 2 lifts: the snatch and the clean and jerk. The training methods
used in this sport are also used as a method of strength training for a
wide range of other sports. Weightlifting exercises can be effective for
enhancing athletic performance that requires high-load speed
strength such as football, basketball, volleyball, and track and field
events because of their biomechanical characteristics of high force
and power output.
Power is the ability of the neuromuscular system to perform work
over a given time period or, alternatively, the product of force that can
be exerted at a given velocity of movement. For the majority of sports
performances, power output is the critical mechanical quantity re-quired rather than force production, that is, strength
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To enhance maximal power, athletes need to perform training move-
ments that involve rapid acceleration against resistance, and this ac-
celeration should extend throughout the movement with no intention todecelerate at the end.
Almost all rapid movements in sports exhibit such an acceleration pro-
file; therefore, the training method that mimics this profile would likely
induce desirable sport-specific adaptation. During the pull phase of the
clean and snatch and the drive phase of the jerk, athletes extend their
hips, knees, and ankle joints to push against the ground as hard andas rapidly as possible at a given weight, producing just such an accel-
eration profile for the barbell and body. The kinematics and kinetics are
remarkably similar
to jumping. Impor-
tantly, there is no
need to control
the upwardmovement of the
weight to actively
decelerate the
barbell, for this is
achieved by the
influence of grav-
ity. In fact, ath-
letes never
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TAB
EXERCISE POLE 1
ER OUTPUTS
EXERCISE POWER OUTPUT (W)
JERK 5,400
SNATCH 3,000
CLEAN 2,950
DEADLIFT 1,100
SQUAT 1,100
BENCH PRESS 300
Table 1- The highest recorded rates of force developmenthave been demonstrated in male Olympic Weightlifters duringthe execution of the Clean and Jerk
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decelerate the upward movement in weightlifting exercises until ex-
tension is complete. Thus, weightlifting exercises from a biomechani-
cal evaluation are an excellent method to train high-load speedstrength.
In contrast, other types of strength training exercises intrinsically con-
tain deceleration movements. Even if athletes try to keep accelerating
their movements, they are required to decelerate the weight at the
end of range of motion. Otherwise, the weight is released from their
hands or injury may occur to their musculoskeletal structures be-cause of the kinetic energy they must absorb. In this manner, speed
strength cannot be improved efficiently.
Plyometric exercises such as jumping, hopping, and bounding use
the stretch shortening cycle and enhance athletes power output in
the concentric phase. These types of exercises have the same char-
acteristic as weightlifting exercises in that they do not require decel-erating movements. Plyometric exercises can be used to improve
low-load speed strength but not high-load speed strength. Because
these exercises are performed with only the athletes own body
weight, or a relatively small weight such as a medicine ball, the load
is not high enough to improve high-load speed strength.
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THE SAFETY OF WEIGHTLIFTING
Various studies were done showing Olympic weightlifting to be thesafest form of resistance training there is. One study assessed the in-
jury potential and safety aspects of weightlifting movements and
Olympic weightlifting proved to be the safest stone (5). Another as-
pect that keeps many people away from weightlifting is the supposed
fatal injury to the back. Again this is a false assumption spread
through ignorance. A study was done comparing weightlifting to a
control group of normal active men and their back pain was as-sessed. It turns out that only 23% of the weightlifters experienced
back pain compared to 31% of the normal active men (2). Another
study was performed concerning the injury per 100 hours and yes
again weightlifting faired better than other forms of resistance train-
ing. In fact, for weightlifters the injury rate was less than half of the
other forms of weight training (3). Weightlifting training and competi-
tions together are much safer than other sports such as football, bas-ketball, soccer, etc (7). It is clear to see that Olympic weightlifting is
an extremely safe form of resistance training and sport for people to
participant in.
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THE EFFECTS ON BODY COMPOSITION
Another benefit of weightlifting is the amount of muscles used in thelifts. The Olympic lifts involve basically every muscle in the human
body and this entails a great workout. Olympic weightlifting also
forces stabilizer muscles to activate to secure the weight overhead in
the lifts. For a recreational lifter Olympic weightlifting will cut down on
the exercise time, allowing them to get done in 45 minutes to 1 hour
what they used to do in "traditional splits" for 1.5 hours or more! In an
8 week Olympic weightlifting program study, participants lowered theirresting heart rate by 8%, lean body weight increased by 4%, fat
dropped 6%, and systolic blood pressure decreased by 4% 5 (6). Not
only is Olympic weightlifting safe it is a great way to stay in shape too!
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THE EFFECTS ON BONE DENSITY
Olympic weightlifting can also help prevent osteoporosis. To put it
simply the greater the bone mineral density (BMD) the less chance of
osteoporosis occurring. Bone mineral density measures the mineral
density, such as calcium in the bones. Calcium is also constantly be-
ing added and removed from bones and when it is removed faster
than it is added then the bones become weaker and are more sus-
ceptible to fractures. Remember a solid dense bone is much better
than one that looks like a honey comb! A study involving elite junior
Olympic weightlifters compared their BMD, at the lower back and the
neck of the femur, to an exact age group and an age group ranging
from 20-39 year old men. The elite junior Olympic weightlifters BMD
were found to be significantly greater then the age matched group
and greater than the 20-39 year old men (1). It is suggested that the
high overloads of stress from Olympic weightlifting have a major in-
fluence on BMD. Again Olympic weightlifting has the ability to develop
strong healthy bones that are resistant to fractures.
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References:
1. Conroy, Bp, Wj Kraemer, Cm Maresh, Sj Fleck, Mh Stone, Ac Fry, Pd Miller,and Gp Dalsky. "Bone Mineral Density in Elite Junior Olympic Weightlifters."
(1993): 1103-1109. Medicine and Science in Sports and Exercise 25 (1993).
2. Granhed, H. et al. Low back pain among retired wrestlers and heavyweightlift-ers. The American Journal of Sports Medicine,16(5):530-533. 1988.
3. Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal ofStrength and Conditioning Research, 8(1):53-57. 1994
4. Hoffman, Jr, J Cooper, M Wendell, and J Kang. "Comparison of Olympic Vs.Traditional Power Lifting Training Programs in Football Players." 18 (2004): 129-135. Journal of Strength and Conditioning Research 18 (2004).
5. Stone, M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. Injurypotential and safety aspects of weightlifting movements. Strength and Condition-ing. June: 15-21. 1994.
6. Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic StyleWeight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9.
7. Stone, M.H. Muscle conditioning and muscle injuries. Med Sci Sports Exerc.22(4):457-462. 1990.
8. Tricoli, V, L Lamas, R Carnevale, and C Ugrinowitsch. "Short-Term Effects onLower-Body Functional Power Development: Weightlifting Vs. Vertical JumpTraining Programs." 19 (2005): 433-437. Journal of Strength and ConditioningResearch 19 (2005).
Works Sited:
Hori, N. R Newton. and M Stone, Weightlifting Exercises Enhance Athletic Per-formance That Requires High-Load Speed Strength August: 50-55. 2005.
Drechsler A. Appendix 3 The Weightlifting Encyclopedia: A is ACommunication.1978
Benefits of Olympic Weightlifting (http://www.owresource.com/lifts/benefits.php)
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