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Carl1174 04-13-2011 08:13 AM

Olympic Lifting
 
Olympic Lifting

What is Olympic Weightlifting?

It is sad that these great movements hardly exist anymore in the training programs of the West. Those who are performing Olympic weightlifting still have a clear-cut advantage over those who are not in improving performance. How often do you walk into a gym and you see somebody snatching, or clean and jerking a barbell? Not often, if ever.

Many people are dragged into fearing these lifts because of the words of a few. Over time these lifts have been credited as being the most dangerous form of exercise in existence. What people don't understand is this: exercises do not injure people, people injure people. It's the uneducated lifter using poor form and inadequate warm-up that results in injuries. The safety of Olympic lifting has been documented in several studies. One study has shown that Olympic lifting has the lowest number of injuries per 100hrs trained compared to both bodybuilding and powerlifting (1).

Olympic lifting is often trained very intensely and with a much greater frequency than a bodybuilding routine. The Bulgarian's train 4-6hrs a day in the gym spread over several sessions, working Olympic lifts for 6 days a week. (2). The Chinese also train in a similar manner. In the Eastern European countries Olympic lifting is virtually the national sport and being a weightlifter is a full time job, with bodybuilding a distant second. Far from being the safe option, traditional bodybuilding methods can be very hazardous to athletes in speed and strength sports such as American football or soccer. The reason for this is Olympic lifts use a much greater range of motion, which exposes the connective tissues, tendons, ligaments and muscle fibres to various angles and degrees of resistance. This helps the body become more functional, in that it can learn to cope with a variety of forces and activities without becoming injured. Whereas bodybuilding uses isolation movements that can often make the body imbalanced. In addition to this, bodybuilding exercises slows you down. Having a great deal of muscle mass does not necessarily make you slow, but if you gained that muscle mass through bodybuilding style training it is not functional.

If you look at the best Athletes in the Olympic Games 90% of them will have one thing in common, ranging from pole vaulters to shot putters, they all have some form of Olympic weightlifting in their program. Even if that ranges from the traditional power clean to the much more complex snatch. These athletes understand the importance and benefits of these movements and the carry over to their sport. Olympic lifts train the athlete to explode and use the maximum possible force. They develop a high Rate of Force (RF), a key point in sports training. Olympic lifters train fast twitch muscle fibres, the fibres that are employed to give you speed, explosiveness and power. It has been shown that the percentage of fast twitch fibres in the body directly contributes to the vertical jump, the more you have the higher you are able to jump (3), and this is the best indicator for athletic ability in American football athletes (4). The jumping and running abilities of Olympic lifters were documented in the Mexico City Olympic Games where they out ran and out jumped the jumpers and sprinters in the vertical jump and 25m sprint! This is an amazing feat considering these men do not train specifically for jumping or running. Here is a list of jumping feats by Olympic weightlifters, from Chad Ikei's 'Pulling to Jump Higher' article:

"Nicu Vlad of Romania, world record holder and two time Olympic medallist, came to the United States back in 1990, with now current US National and Olympic Team Coach Dragomir Cioroslan for a training camp. It was here at the US Olympic Training Center in Colorado Springs, that this 100kg (220lbs) weightlifter recorded a 42" vertical jump. Not to mention he was in weightlifting shoes, which weigh a lot more than tennis shoes and no formal warm-up (Snatch 200kg, Clean and Jerk 232.5kg).

Wesley Barnett of Team USA, 3-time Olympian and silver medallist at the 1997 World Championships, has legs (especially hamstrings) and ass like a thoroughbred on him that most bodybuilders would like to have. He has recorded vertical jumps of over 39" at a height of 6'1" and 105kg (231lbs). I've even witnessed him dunking a basketball while jumping over my head, and I do mean literally jumping over my head which of course only stands a mere 5'2" but he straddle jumped directly over my head and dunked (Snatch 175 kg, Clean and Jerk 220 kg).

Mark Henry, 1996 Olympic Team Member, now known as 'Sexual Chocolate' on the WWF scene, had quite a vertical jump. At 6'3" tall he could dunk a basketball, not to mention that he could squat over 1,000lbs and dead lift over 900lbs. Now dunking a basketball at 6'3" doesn't sound that hard, but take in to account that he weighed at that time 175kg (385lbs). Now that's impressive for a big guy (Snatch 180 kg, Clean and Jerk 220 kg).

Shane Hamman, 2000 Olympic Team Member and current National Super Heavyweight Champion, another big man weighing in at 163kg (358lbs) but only at a height of 5'9" tall, can jump onto boxes over 42" high. Of course Shane was also known for his squatting ability of over 1,000lbs (Snatch 195 kg, Clean and Jerk 230 kg)."

There are also many other great benefits of Olympic lifts that help athletes. They develop great amounts of flexibility, a key factor in sports. They teach an athlete to coordinate their body. They teach discipline in studying and mastering the technical challenges of the lifts. They have also been used for helping athlete's recover from older injuries. In a study done by Stone, Wilson, Blessing and Rozenek (5), athletes performed an Olympic lift for eight straight weeks, and it was found that the athletes' resting heart rate decreased by 8%, systolic blood pressure decreased by 4%, lean body weight increased by 4% and body fat dropped by 6%.

It is a very sad fact that there are only around 1,500 competing Olympic lifters in America today. If I could I would change that, but there is very little one can do but to open up people's minds and help them realise the benefits. Perhaps one day we will walk into a gym and we will not see dumbbells or bench press machines, but we will see men on platforms moving huge amounts of weight from the ground to above their head like it was nothing. Hopefully I have shown you the benefits of the lifts and cleared out some of the negative factors that people use to knock down Olympic weightlifting.

How should we train the Olympic lifts?

In Olympic lifting there is no typical routine as there is in bodybuilding. We can't use a training split because we are not attempting to work each muscle in isolation. We are working at developing power and speed, which requires a completely different training concept. Don't be scared of training Olympic lifts more frequently than a typical bodybuilding routine allows, despite the level of effort involved in it is surprisingly hard to become over-trained. Although it does take a toll on the body's fast twitch fibres, Olympic lifts are more concerned about developing the body's central nervous system (CNS) than the musculature. Because there is no eccentric element to the lift, because the lifts are completed so rapidly, and because the few reps are performed in each set, there should be little soreness the next day (delayed onset muscle soreness or DOMS).

In training for Olympic lifts, break down training into core lifts and assistance lifts. The core lifts (snatch/clean/jerk and variations) are first, in order to train them whilst you are fresh, and assistance lifts afterwards. Assistance lifts are in place to help the body deal with the strains imposed by the core lifts, to create a basic level of hypertrophy and to develop absolute strength. Hypertrophy does have a role to play in Olympic lifting, a larger muscle is a stronger muscle, if this wasn't the case it wouldn't be divided into weight divisions at the Olympics. But obviously training for CNS development is our main purpose.

It is the central nervous system that inhibits us from using our full potential in sports. I'm sure you have heard of the old lady finding superhuman strength to lift a car off her child. This is an example of CNS inhibition being completely neutralised. The body's musculature is actually capable of a great deal more strength than we can tap into, but if we constantly used our whole potential we would constantly injure ourselves. What Olympic weightlifting does is increase the strength of signals to our muscles, creates greater synchronisation between muscle fibres and allows us to recruit more muscle fibres by reducing inhibition

References and Work Cited:
(1)Source: Brian P. Hamill, "Relative Safety of Weightlifting and Weight Training," _Journal of Strength Conditioning Research, Vol. 8, No. 1(1994): 53-57
(2)Zatsisorsky, VM "Science and Practice of Strength Training" Human Kinetics, 1995
(3)Bosco C & Komi (1979b) Mechanical characteristics and fiber composition of human leg extensor muscles Eur J Appl Physiol 41:275-284
(4)Sawyer D, Ostarello J, Suess E, Dempsey M. (2002). Relationship Between Football Playing Ability and Selected Performance Measures. The Journal of Strength and Conditioning Research: 16(4), pp. 611 - 616.
(5)Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic Style Weight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9

Source: Olympic Lifting

Just thought it interesting as oly lifting and the hows and whys that go with it are a massive attraction for me at the minute.

Carl.

LtL 04-13-2011 08:16 AM

Great read.

LtL

dmaipa 04-13-2011 08:46 AM

I gotta thank you Carl for this great read and starting to incorporate Olympic lifts into your program. I will be jumping on board with you on Oly lifts. It was a great when I did oly lifts for three years, now I think it's time to go back. Let me know if you have any questions on them I've spent quite a bit of time coaching these lifts to athletes at the college I coached at and was also certified to train/coach the lifts by USAW.

Aurik 04-13-2011 08:56 AM

Awesome read, Carl! I need to do more power cleans, which I do thoroughly suck at.

Carl1174 04-13-2011 09:10 AM

Quote:

Originally Posted by LtL (Post 128873)
Great read.

LtL

Cheers buddy...
Quote:

Originally Posted by dmaipa (Post 128891)
I gotta thank you Carl for this great read and starting to incorporate Olympic lifts into your program. I will be jumping on board with you on Oly lifts. It was a great when I did oly lifts for three years, now I think it's time to go back. Let me know if you have any questions on them I've spent quite a bit of time coaching these lifts to athletes at the college I coached at and was also certified to train/coach the lifts by USAW.

Thanks D. i am getting quite obsessed with the oly lifts at the minute, but I am really enjoying them. I will definitely hit you up with some questions as I do more of them. At the minute i am doing more conditioning/assistance aspects than the actual lifts them selves (like OH Squats, high puls, Snatch grip BHTNP). The closest i get is the PC and press, but I am having an hours coaching on Friday and might make it a regular thing. i want to be able to rotate C+J and snatches in to my routine properly....
Quote:

Originally Posted by Aurik (Post 128899)
Awesome read, Carl! I need to do more power cleans, which I do thoroughly suck at.

They are awesome mate... Nothing hammers you quite like them. YOU will love them :rockon:

Carl.

5kgLifter 04-13-2011 01:57 PM

Great article!

One of the problems with the heavy lifts (powerlifting and Olympic lifting) is finding places to do them; half the places that call themselves gyms seem to be fitness oriented and have machines but no free weight areas, and if you find a gym that does permit it, you then have to hope that chalk and other accessories are permitted which isn't always the case...and all of this is before you even manage to possibly find someone that can coach you.

Carl1174 04-14-2011 10:18 AM

Quote:

Originally Posted by 5kgLifter (Post 128999)
Great article!

One of the problems with the heavy lifts (powerlifting and Olympic lifting) is finding places to do them; half the places that call themselves gyms seem to be fitness oriented and have machines but no free weight areas, and if you find a gym that does permit it, you then have to hope that chalk and other accessories are permitted which isn't always the case...and all of this is before you even manage to possibly find someone that can coach you.

This is very true. I have never seen bumper plates in any gym i know of, so obviously you cant go dropping metal plates, The only gym I have been to that doesnt care how much chalk you use and has the equipment doesnt have the space. The guy I am at atm has the space and the equipments, but doesnt like chalk or doing things like these anywhere other than in the squat racks. i have to place 2 of the rubber coated plates on the floor to place the bar on, which then causes bar hight problems, unless I only use 10/15kg weights which there arent that many of....

Carl.

Aurik 04-14-2011 10:52 AM

Quote:

Originally Posted by Carl1174 (Post 129215)
This is very true. I have never seen bumper plates in any gym i know of, so obviously you cant go dropping metal plates, The only gym I have been to that doesnt care how much chalk you use and has the equipment doesnt have the space. The guy I am at atm has the space and the equipments, but doesnt like chalk or doing things like these anywhere other than in the squat racks. i have to place 2 of the rubber coated plates on the floor to place the bar on, which then causes bar hight problems, unless I only use 10/15kg weights which there arent that many of....

Carl.

Actually my university gym has a proper lifting platform and bumper plates. However, I asked them if they minded if I just dropped the bumper plates and they said.. Uh.. don't drop them.

I thought that was the entire point of having bumper plates and a rubber platform, so you COULD drop them without damaging anything. Ughhh.

5kgLifter 04-14-2011 03:29 PM

Hope this isn't too much off track...


In addition to bumper plates there are also HiTech plates:


big_swede 04-14-2011 03:42 PM

Great read, thanks Carl!

Quote:

It is the central nervous system that inhibits us from using our full potential in sports. I'm sure you have heard of the old lady finding superhuman strength to lift a car off her child. This is an example of CNS inhibition being completely neutralised. The body's musculature is actually capable of a great deal more strength than we can tap into, but if we constantly used our whole potential we would constantly injure ourselves. What Olympic weightlifting does is increase the strength of signals to our muscles, creates greater synchronisation between muscle fibres and allows us to recruit more muscle fibres by reducing inhibition
Shortly after I started to learn the P/C and Snatch and incorporate them into my workouts, I jumped over the platau I was on on other lifts, I got my bench over 300, my deadlift close to 550 and my boxsquat up to 450. The clean, snatch and other speed movements do wonders for your strength concerning static lifts in my experience. Speed Is Power


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