Olympic lifting video clips

[kbfunTH]

I thought I would post this for fun and for anyone curious about how these lifts are done, or anyone wanting to learn them.

http://strengthtraining.asimba.com/fitness_info/muscle_group68.html

[watcher16]

Hey Fun,

Can you tell me what Olympic lifting is good for in the fitness/health lifestyle? Is there a principal difference with normal (free) weighttraining?

[kbfunTH]

I don’t know how much I can offer you and I do not claim any original thought on my part. I'll lay it out as best I can right now.

Myofibril Hypertrophy and Synaptic facilitation are the first two things that come to mind (these can be achieved with other traditional weight lifting as well).

Secondly, I think there is big benefit in using exercises that incorporate such a large number of muscles at one time. The function of these is more applicable in every day life and trains the body to function more as a unit than machine training and isolation training.

Another benefit is that these lifts are not done to failure and are done at lower rep ranges at relatively high % to 1RM. This has a tonic like effect on the CNS and minimizes soreness. The body is able to recover faster and therefore, training sessions are more frequent (this is where Synaptic facilitation comes in).

Olympic lifting also has great crossover for athletes. Jerks, snatches and cleans help sprinters learn to pick up their feet faster and set them down harder. This correlates to better sprinting times.

There is even some thought that this kind of training is a primer to better hormone output.

Look up the technical writings by Siff and Verkhoshansky. :read:

For myself, I have noticed an increase in power in all the sports I engage in as well as on the mat during MMA training.

Sorry to ramble on a bit. Hope this is what you had in mind.

Pavel Tsatsouline's analogy regarding machine training = "It's like firing a canon out of a canoe."

[kwikdriver]

Hey Fun,
Can you tell me what Olympic lifting is good for in the fitness/health lifestyle? Is there a principal difference with normal (free) weighttraining?

If you aren't involved in a competitive sport, there is no real advantage to them, and several disadvantages. The biggest disadvantage is the potential for injury -- you are heaving and balancing fairly heavy weights, often over your head, which puts maximum stress on your back, and there is always risk in that. The second disadvantage is they aren't actually intense exercises, and muscle growth comes fastest and surest via intensity, not repetitive, technique-based exercises like these. Those Olympic lifters you see every 4 years on TV bulk up and get strength by doing basic exercises -- squats, bench/incline, military/behind neck press, deadlifts. If they depended on these things for size and strength, they'd be in trouble.

I was always skeptical about the claim that these things built quckness and explosiveness, by the way. Jumping boxes built explosiveness and quickness for me; these things always struck me as exercises that were essentially an end to themselves: As I was able to snatch more weight over time, it was kind of cool, but I never noticed any increase in athletic performance as I did when, say, my squats went up. It seems to be a YMMV thing, as I watched several seasoned lifters add these things in, and never saw any improvement from it, and they thought it was a waste, too. But there are athletes in the track world who swear by them -- for the purpose of building upper body quickness, and that purpose alone. Unless you're engaged in a sport where you think these things would somehow help you, it's best to leave them on the TV screen during the Olympics.

[kbfunTH]

A nice, but long read.
http://healthfitness.com.au/articles/highperformancetraining/lifting_plateau_power_training.htm
How to overcome a lifting plateau. A neural perspective.

Mark Kovacs, B.Sc, ACSM HFI, CSN
Editor of High Performance Training
Email: mark~healthfitness.com.au

I often encounter experienced lifters who, after years of seeing consistent gains in muscle size and strength, see their improvements coming to a grinding halt. This obvious reduction in performance takes a serious toll on the athletes' psyche and attitude towards training. Most lifters have a regimen of lifts that they perform on a consistent basis. The typical compound exercises (squats, deadlifts, benchpress, etc) are usually combined with a host of other auxiliary exercises. These exercises will definitely provide substantial gains, especially in the first few years of training. However, after time, the muscles become accustomed to the same lifting patterns.

Our neural system, which controls our ability to lift weights, also needs to be stimulated. The functional connection between the brain and the muscle is termed the "motor unit" (1). A motor unit consists of a motor neuron and the associated muscle fibers it innervates (2). When the highest force is required from a muscle, as in lifting heavy weights, the activation of as many motor units as possible is required. However if the neural pathways are accustomed to certain lifting patterns, then the body will attempt to recruit the least amount of muscle fibers possible. This is referred to as the General Adaptation Syndrome (GAS). "GAS" can be seen in a situation when the muscles, after being exposed to a new stimulus, will adapt, allowing the lifter to lift the new weight with the same effort as done previously with a lighter weight.(3)

This neural explanation is one of a combination of reasons why your muscles stop growing and are stuck at these lifting plateaus. How are you able to overcome these lifting plateaus? If you are like the majority of lifters who perform typical resistance training exercises, there may be a whole style of lifting that is foreign to you. What is this different style of lifting that will definitely stimulate new muscle fibers, and will also lead to increased muscle size and power? I am talking about explosive lifting, commonly called "Olympic style lifting".

Explosive lifting describes a group of lifts that include the Snatch, the Clean & Jerk and Power Cleans. These are the same lifts that are performed by Olympic weightlifters. The great thing about these lifts is that they are whole body exercises that stimulate a very large number of different muscle fibers. The Snatch is an advanced exercise and there is a certain exercise progression of different lifts that should be learnt before attempting the harder more advanced lifts. Explosive lifts are relatively safe exercises, only if correct form is learned and used.

Explosive style lifting is a great way to change up your lifting program and stimulate your nervous system, as well as muscle fiber development. These lifts require very quick, powerful movements and correct technique must be emphasized. The very best way to learn proper form for these lifts is not through a book or a magazine but instead find a qualified coach who is trained in Olympic Style Weightlifting.

In Australia, the best way to find a coach is to look for someone who is a Certified Strength and Conditioning Specialist (CSCS) through the NSCA (National Strength & Conditioning Association), or a Level 2 Strength and Conditioning coach through ASCA (Australian Strength & Conditioning Association). Another way would be to contact a weightlifting club in your area.

Keep checking back frequently to discover new and challenging ways to improve on your High Performance Training. I am available to answer any questions related to Training, Conditioning and Nutrition in the healthfitness.com.au Q&A Discussion Board. Feel free to contact me to discuss your training program.

Mark Kovacs, B.Sc, ACSM HFI, CSN
Editor of High Performance Training

[kbfunTH]

Another good, but long read. http://www.wlinfo.com/what_is_olympic.htm

What Is Olympic-Style Weightlifting All About?

--------------------------------------------------------------

The sport of Olympic-style "Weightlifting" is one of the world's most misunderstood and under-appreciated sports. Part of the first modern Olympic Games in 1896 (with a women's event having been added in 2000), Weightlifting is the only Olympic sport in which heavy weights are used.

The International Weightlifting Federation (IWF) and International Olympic Committee (IOC) recognize only two weightlifting events, which must be done in all competitions in the following order: a) the two hands snatch (snatch), and b) the two hands clean and jerk (C&J). The overall winner of any weightlifting competition is the athlete who lifts the highest amount of weight in the snatch and C&J (i.e., the heaviest weights successfully lifted in each event are combined) . This combined score is called the "Total." While awards are given at major competitions for each event as well as the Total, recognition in the sport of weightlifting goes to the athlete who lifts the greatest total weight in competition. When a weightlifting aficionado speaks of the "World Champion" in weightlifting, he or she is generally speaking about the winner in the Total.

In the snatch, the bar is pulled in one explosive motion from the floor to full arm's length overhead. In order to make the lift easier to perform, athletes typically bend their legs quickly while the bar is rising in order to catch the bar at arm's length. The combined attributes of great strength and blinding speed are needed to accomplish this challenging event effectively. The best lifters in the world (in the lighter weight classes can lift as much as 2.5 times their bodyweight in the Snatch). The best superheavyweight weightlifters in history have lifted nearly 500 lb./227.5 kg. in this lift.

In the clean and jerk (C&J), the bar is also lifted to full arm's length overhead. However, although it is considered one event, the C&J is really two lifts that must be completed one immediately after the other. In the clean, the bar is raised (pulled) in an explosive motion from the floor to a point of rest approximately at the level of the shoulders. (The rules permit lifting the bar within a zone from the chest above the nipples to a position above the shoulders, as long as the arms are in a fully bent position with the bar resting on the hands in the latter case).

The second part of the C&J, the jerk, consists of bending the legs and then extending both the arms and the legs to bring the bar to full arm's length over the head in one explosive motion. In order to make the lift easier to perform, athletes typically drop into a "split" position, or merely bend their legs quickly while the bar is rising in order to catch the bar at arm's length. Since the athlete is lifting the bar in two stages in the C&J, heavier weights can be lifted in the C&J than in the snatch.

The best lifters in the world in the lighter weight classes can lift as much as 3 times their bodyweight in the C&J. The best superheavyweight lifters in history have lifted nearly 600 lb./272.5 kg. in this lift. Often referred to as the "King (or Queen) of the lifts", the C&J is the greatest single test of overall strength and power known.

As a practical matter, bending and/or moving the legs to catch the bar (after it has been explosively lifted) is a required aspect of the snatch, the clean and the jerk. Aside from being sound practice from an efficiency standpoint (the bar does not have to be lifted as high if the body is quickly lowered), it is virtually impossible for the bar to be lifted in a continuous motion (i.e., without a significant and visible change in speed) unless the body is quickly lowered just before the lift is completed and just as its upward velocity is slowing down.

Sequence photos of the snatch and C&J are available at Les Simonton's educational site: www.eng.auburn.edu/users/simonton/wl/cj.html.

Weightlifting has separate competitions for men and women, 8 bodyweight classes for men (56 kg./123.25 lb. is the lightest weight class and above 105 kg./231.25 is the heaviest) and 7 for women (48 kg./105.75 lb. is the lightest weight class and above 75 kg./165.25 lb. is the heaviest). There are also age group competitions, so that teenagers and seniors citizens can compete against other athletes their own size, age and gender. And Weightlifting competitions take place in more than 160 countries throughout the world, making Weightlifting one of the world's most universal sports!

Weightlifting is a sport in which the strongest and most powerful men and women in the world - bar none (as well as some of the world's fastest and most flexible men and women) compete. Many people who are unfamiliar with the sport are surprised to learn that Weightlifters don't necessarily have the biggest muscles in the world. In fact, some could easily be mistaken for well conditioned athletes who compete in other sports. Weightlifters simply have the strongest and most powerful muscles in the world, developed by hard and very specialized training that develops enormous strength without the "bulk" that bodybuilders, like Arnold Schwarzenegger, possess. Bodybuilders are dedicated athletes and many are quite strong, but they are not as strong as the best weightlifters and their muscles needn't be strong because they compete solely on the basis of the appearance of their muscles, not their strength (muscle size and strength are not highly correlated).

While Weightlifters compete partly to determine who is the strongest among them all, most weightlifters use the competitive venue to challenge themselves - to see how far each one of them can go in terms of developing their mental and physical strength. No one is born strong enough to become a Weightlifting champion, and many champions began their careers with very ordinary strength levels. The excitement and challenge of Weightlifting stem from seeing the tremendous improvements that one can make in ones' strength and technique (as flexibility, speed and coordination are very crucial factors in of weightlifting success, along with strength).

Because of its many weight classes, age divisions and levels of competition, there is a place for everyone in Weightlifting and the sport warmly welcomes its newcomers. Get started today by ordering The Weightlifting Encyclopedia and/or becoming familiar with the Organizations and Resources associated with the sport.

[kbfunTH]

Another.

http://www.naturalstrength.com/weightroom/detail.asp?ArticleID=157

Olympic Lifting
By Vic Boff

Posted on NaturalStrength.com on April 24, 2001

Aside from fitness, shape and muscular beauty, the most valuable gains to be derived from lifting weights are strength and power. In this respect, there is little distinction to be drawn between weight training and weightlifting. Both involve the hoisting of barbells. As weight is added to the bar increased muscular development and strength result.

The differences between the two lifting styles lie in the overall objectives. The weightlifter perfects his lifting ability in order to increase strength and, therefore, hoist heavier weights. The weight trainer or bodybuilder has varied objectives, including increased strength, endurance and power, improved flexibility, and highly developed muscularity. These characteristics are essential for practically any athlete.

Each individual should decide at the onset of training what results he desires, and then plan the routine accordingly. If, for example, you want to attain your maximum lifting ability, it is imperative that you train all bodyparts to work in concert. Otherwise, regardless of how strong your individual muscles may be, you will never be able to utilize the sum total of your physical power.

The ideal workout routine should embrace both standard barbell exercises and Olympic weightlifting techniques -- whether your objective is muscular development or lifting ability. Although you may not have any desire to become an Olympic lifter, the principal value of these coordinated movements will build tremendous muscle, strength, and all- around physical ability.

At present, only two of the three original Olympic lifts are practiced in competitive meets: the snatch and the clean and jerk. The military press, though ruled out of competition, should be practiced in all training programs since it will build strength and power when performed properly and strictly. Also, the power clean will help you develop the speed and explosiveness necessary for performance of the other lifts of course, you should condition yourself with many months of bodybuilding exercises and intelligent training before attempting any heavy Olympic lifting.

Practice the three Olympic-style lifts as an exercise routine along with your regular program. Since these movements involve learned techniques and skills, intelligent and consistent application must be followed in order to perfect them.

Just as the powerlifts--squat, bench press and deadlift--are integral parts of your progressive barbell routines, so should the Olympic lifts be practiced as bodybuilding exercises. In this way you can provide a new or increased resistance to comply with the growing demands of your improved physical efficiency and increased strength. In due time, you will understand that attaining any degree of proficiency in handling heavy poundage requires much training, and that weightlifting is a skilled specialty requiring a great deal of speed, power, and strength.

If your goal is to enter competitive weightlifting, get a good instructor or experienced lifter to work with you. Expert coaching will help eliminate mistakes and bad habits and will help you avoid injury. Study the styles and training methods of the champions. Get in touch with your local Amateur Athletic Un ion or U.S. Weightlifting Federation office; request their official rulebook with descriptions of the Olympic lifts.

Speed training, via the Olympic lifts, will help you develop muscle mass and incredible power. Grab a bar and give it a go. New strength and size await you!

[kbfunTH]

EDT + Kettlebells = Major Strength & Size!
By: Mike Mahler

Recently, I hit some plateaus in my own training and decided to try a program called EDT (Escalating Density Training) by top strength coach Charles Staley. Find out how to bust your plateau with this training style!

I research a lot of training programs and when I come across something that looks promising, I use myself as a guinea pig to make sure that it is worth doing before sharing it with my clients and readers. Recently, I hit some plateaus in my own training and decided to try a program called EDT (Escalating Density Training) by top strength coach Charles Staley.

How Does EDT Work?

Here is how EDT works. Take two antagonistic muscles for each workout such as the quads and hamstrings. For example, lets use squats and stiff-legged deadlifts to illustrate. Go back and forth between squats and stiff-legged deadlifts for as many sets as you can in a designated time period such as twenty minutes. Charles refers to this twenty-minute period as a "PR Zone." Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone."

While training to failure should be avoided, feel free to take your final sets to the limit in order to achieve as many reps as possible. Just do not compromise form to do so. Keep the rest breaks short in between each set and only rest as long as you need. I recommend that you use a stopwatch to stay on track. Make sure to take advantage of a training journal and record the number of total reps that you complete for each exercise after each "PR Zone."

For example, if you completed forty total reps on squats with 315lbs, your goal at the next squat workout is to achieve a minimum of forty-one reps. As long as you are doing more reps at each workout, you will make progress and increase strength and size. Here is an example of an EDT program that I tried with kettlebells:

Note: Choose a training load that you can complete ten times with solid form and do multiple sets of three to five for as many sets as possible in each "PR Zone."

http://www.bodybuilding.com/fun/mahler35.htm

[kbfunTH]

Maximum Weight For Maximum Size And Strength!

In this article I am going to show you what exercises to focus on and provide an example of a workout to get you started.

By: Mike Mahler

What do the following people have in common? Charles Poliquin, Mike Mentzer, Brooks Kubik, and Steve Justa. Besides all being involved in the fitness community and being exceptionally strong, all of these men understand the power of single rep training with heavy weights. Contrary to popular opinion, when executed properly heavy single rep training is a very effective way to get bigger and stronger.

Don't believe me? How many people do you see with skinny arms that can bench press 400 lbs and deadlift 500 lbs? My guess is not too many. People that have impressive maximum lifts did not get there by spending a lot of time doing high reps with light weights. Sure you can get bigger without being strong.

There are tons of bodybuilders that are proof of that. However, why would you want to when you can have it all? Is single rep training the ultimate training protocol for getting bigger and stronger? No it is not the holy grail of training. No training system is for everyone.

Nevertheless, when executed properly single rep training is a very effective way to get stronger and bigger. Lets take a look at some different ways in which single rep training has been applied effectively and get into how to incorporate single rep work into your training regimen.

http://www.bodybuilding.com/fun/mahler68.htm

[Over40]

Although I have not done them in awhile with a barbell, Olympic lifts (Snatch, Clean and Jerk) can build strength and stamina without building a bodybuilder's type phisique.

As fun knows, I do Olympic lifts now with kettlebells. I have been doing this for three weeks (giong on 4) and am fitting into all of my pantelones.

There are some inherint risks with Olympic lifting, but you also get that in any weightlifting endeavor. I don't know what the numbers are, but I imagine more people have come closer to death getting stuck on a big bench as opposed to Olympic lifting.

They are a nice variety to the "hum-drum" approach that I find accompanying a body building workout. Just my opinion.

If Fun has not already posted this, www.ironmind.com has some excellent resources on Olympic lifting.

Jon

[Over40]

Just a quick addition here.

I think for those of us who spent out Wonder Years in the mid to late 70's, and can remember the "Great" Alexeev lift weights on the Wide World of Sports you understand as I reminisce about a fellow who was clean and jerking 500+ pounds.

He was a big man. You wouldn't see him modeling swimwear for Speedo. But today's lightweight, middle weight and light heavyweight Olympic lifters are some of the best, well muscled athletes in the world.

If I could find the reference I would and post it, but from the best of my memory a study was done at Brigham Young University and they found the most flexible athletes to be gymnasts, ice skaters (figure skaters/ice dancers, and no, I don't watch that stuff!), and coming in third were Olimpic weightlifters. Try doing an overhead barbell squat, you'll see what I mean.

Jon