This Olympic weightlifting routine is an example of how Olympic-style lifts can be incorporated into a strength training program.It is designed for individuals who have little Olympic lifting experience but who do have a significant strength base. It is essential that younger and less experienced strength trainers follow an anatomical adaptation strength phase to prepare muscles, ligaments and connective tissue for more strenuous training such as this. Olympic weightlifting routines and exercises are finding themselves into more and more sports training programs.
Compared to traditional weightlifting exercises, such as bench presses, squats and shoulder presses, Olympic lifts and associated lifts are complex movements.
As mentioned earlier, athletes not used to Olympic lifts should use a light enough weight so that technique is correct.
Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. We offer programs by appointment for all ages and activity levels in private or group sessions at our Waipio and Kaimuki training centers.
All programs consist of biomechanical form, core stabilization and functional movement training.
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This sample Olympic weightlifting routine presupposes the athlete has recently completed at least 12 weeks of foundational strength conditioning.Olympic weightlifting is often confused with powerlifting.


Progression in the early stages should be gradual and in small enough increments that the lifts can still be performed with correct technique.Eventually, when the athlete can competently lift relatively heavy loads, target repetitions should be in the 3-5 per set range with loads of 75-85% 1-RM. It serves simply as an example of how Olympic-style lifts can be combined with traditional weight training exercises in one program. Clients are evaluated during an initial consultation for flexibility, balance and functional movement after which a program is developed to meet their specific goals. Powerlifting is not an Olympic sport and consists of three exercises - bench presses, squats and dead lifts. Additionally, they must be performed quickly and with correct technique in order for the lift to be completed successfully.
Normally, with exercises such as bench presses and squats, loads in the region of 87-93% 1-RM can be lifted for 3-5 repetitions. Unlike these three exercises, the two lifts contested in Olympic weightlifting - the snatch and clean & jerk - are rarely seen performed in modern day gyms.Perhaps the main reason is due to their complexity and the space required to complete the lifts safely.
Even in sports that do stress the same muscle groups as cleans, there are often more efficient and specific exercise choices.Even if one Olympic-style movement is sport-specific that doesn't mean they all are. To that end, coaching from a qualified instructor is more important in the first phase than loading patterns and volume.Before any amount of significant weight is added, athletes should practise Olympic-style lifts until co-ordination and technique is correct. Peak power however, is achieved with moderate, not maximal loads, executed with a fast tempo. A carefull needs analysis should be the first step in the design of any sports strength program, and it's in this early stage that it becomes clear that Olympic lifts aren't always appliable.


However, it can be difficult to perform the lifts correctly with a light weight on the bar (< 30% 1-RM) due to difficulties controlling deceleration of the bar at the end of the movement. By using a load of 75% 1-RM (which would permit 10 repetitions with most traditional weight lifting exercises) and completing a maximum of 5 repetitions, proper form and speed of execution can be maintained.About 3-5 sets of each Olympic-style lift is adequate and rest intervals should be long enough to promote almost complete recovery between sets. Recommended rest interval time is 2-5 minutes.See the power training article for the guidelines governing load, sets and repetition parameters. Geared for all ages, we will address the specific needs of your busy lifestyle in private or group sessions. SPARQ ratings are comprehensive sport specific assessments that are designed to test the athletic skills required in football, basketball, soccer, baseball and softball. Classes are one hour and utilize weight training, yoga, pilates and functional core stabilization principles. For women looking for a more intense workout than our Core Fitness or men looking to increase their strength and power this is the class for you. This program focuses on strength, power and agility utilizing our VertiMax Training System. This service can be utilized at our Kaimuki Training Center or at any of our client's venues.



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