THE UTILIZATION OF WEIGHTLIFTING FOR PERFORMANCE ENHANCEMENT
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2 THE UTILIZATION OF WEIGHTLIFTING FOR PERFORMANCE ENHANCEMENT Bo Sandoval, MS, CSCS, RSCC, SCCC, USAW 2 Assistant Director of Strength & Conditioning University of Michigan bsand@umich.edu
3 Performance Focus Mobility Sports Skills Agility Improved Performance Energy Systems ATP PC, Glycolytic, Oxidative Speed/ Acceleration Strength & Power
4 Considerations for Strength & Power Development S&P Gains Manage Training Frequency/Recovery Achieve Absolute/Relative Strength Gains Development of consistent/efficient movement patterns during progressive overload Foundation of muscular endurance, mobility, technique
5 The Sport of Weightlifting Snatch 3 attempts; heaviest successful attempt scores C & J 3 attempts; heaviest successful attempt scores Total Combine heaviest successful snatch with heaviest successful C&J
6 Why Weightlifting for S&C? Ability to progressively overload the Stretch Shortening Cycle (SSC) Eccentric Amortization Concentric
7 Why Weightlifting for S&C? Ability to progressively overload triple flexion (eccentric, loading phase)
8 Why Weightlifting for S&C? Ability to progressively overload triple extension (concentric Phase)
9 Why Weightlifting for S&C? Ability to improve vertical jump height (16)(3)
10 Why Weightlifting for S&C? Ability to influence power production (11)(19)
11 Top Down, Part Whole Teaching Progression Rehearse set up; rehearse positioning; rehearse coordinated efforts of flexion and extension; rehearse missing No emphasis on progressive overload Power Position Knee above/below Lift Off Overhead Squat/Front Squat Floor Set Up Snatch, Clean Combo Lifts
12 Jerk Teaching Progression Push Press, front & behind Push Jerk, front & behind Press, front & behind Jerk Split Jerk Foot Work
13 Top 3 Supplemental Strength Exercises Squats Snatch, C & J Presses Pulls
14 How and what do you implement? Snatch/ Power Snatch Clean/ Power Clean Power Jerk/ Split Jerk Pull/High Pull
15 How and what do you implement? SAID Skill? Work Capacity? Strength? Speed? Manipulate Starting Position Manipulate Receiving Position Manipulate Tempo Pause, Eccentric, Stick Finish Incorporate Combo or Complex lifts Explore multiple cues
16 Common Weightlifting Questions How long does it take to teach? 15min to teach +days/weeks to groove a pattern Average accredited teaching course is one two 8hour days worth of practical sessions and lecture at which passing rates are above 90%
17 Common Weightlifting Questions Is Weightlifting Too Dangerous? Injuries are due to negligent teaching progressions and monitoring, improper loading, or user error Teach your athletes how to miss!! (4)Relative Safety of Weightlifting;Brian P. Hamill, 1991 (17)Which Strength Sport is Most Likely to Cause an Injury?; Strength & Conditioning Research.com
18 Common Weightlifting Questions Is Weightlifting Too Dangerous?
19 Common Weightlifting Questions Is Weightlifting Too Dangerous?
20 Common Weightlifting Questions How Can I make my tall athlete a better lifter? Manipulate the set up; stance/grip/hip height Position first..lifting second Do not force it!
21 Common Weightlifting Questions Back Position Neutral or Extension?
22 Common Weightlifting Questions Catch or No Catch? No catch can conserve energy No catch is less technical No catch can be super overloaded Catching for deceleration Catching for completion
23 Common Weightlifting Questions Vertical Pull or Hyper extend?
24 Common Weightlifting Questions Vertical Pull or Hyper extend?
25 Thank You My Family University of Michigan Student Athlete Health & Welfare Team Michigan Strength & Cond Staff Weightlifting Coaches & Community
26 Resources (1)Strength & Power in Sport, Second Edition. Komi, Paavo V (2)Power Into Excellence, Journal of Pure Power. Favre MEd, Michael (3)Propulsion Forces as a Function of Intensity for Weightlifting and Vertical Jumping, Journal of Applied Sport Science Research, V6 number 3, 1992; Garhammer, John, Gregor, Robert; (4)Relative Safety of Weightlifting and Weight Training, Journal of S&C Research; Brian P. Hamill, 1994 (5)Teaching the First Pull, Strength & Conditioning Journal, v34 number 6; 2012 Favre MEd, Michael, Peterson PhD, Mark, (6)Weightlifting Performance is Related to Kinematic and Kinetic Patterns of the Hip and knee Joints, Journal of S&C Research,26(7), 2012 Kipp, Kristof; Redden, Josh; Sabick, Michell; Harris, Chad; (7)Weightlifting for Sport Specific Benefits, Sportex.net; Brewer, Clive, Favre, Michael; Low, Linda
27 Resources (8)International Weightlifting Federation Club Coach Manual Volume 1 & 2;Jones, Lynn, Pierce, Kyle, Keelan, Michael (9)Essentials of Strength & Conditioning, 3 rd Edition; Baechle, Thomas; Earle, Roger; 2008 (10)USAweightlifting.org (11)Explosive Lifting for Sports, Enhanced Edition; Newton, Harvey, 2010 (12)Weightlifting Encyclopedia, Arthur, Drechsler, 1998 (13)Weightlifting, A Complete Guide for Athletes & Coaches; Everette, Greg; 2009 (14)Evaluating the Dynamic Correspondence of Weightlifting to the Tennis Serve; TitaniumTraining.wordpress.com; Feb 6 th 2014
28 Resources (15)The Scientific Rationale for Incorporating Olympic Weightlifting to Enhance Sports Performance; Sutton, Brian; National Academy of Sports Medicine; Oct 21 st 2013 (16)Olympic Weightlifting Training Improves Vertical Jump Height: A Systematic Review with Meta Analysis; Daniel Hackett, Tim Davies, Najeebullah Soomro, Mark Halaki (17)Which Strength Sport is Most Likely to Cause an Injury?; Strength & Conditioning Research.com (18)Physiology of Plyometric Training; TitaniumTraining.wordpress.com; Jan 19 th 2014 (19)How Do Different Training Programs effect jumping Biomechanics? Strength & Conditioning Research.com; Aug 15 th 2013
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