Science of Weightlifting Flashcards

Flashcards about the science of weightlifting, according to the lecture notes

Explosive strength

Force development characteristics within the first 0-250 milliseconds of the concentric phase of a movement.

Adaptations in Neural Drive

Increases in rate coding due to increased myelination, dendritic branching, and doublets.

Weightlifting Derivatives

Clean Pull, Behind Neck Jerk, Kettlebell, Bulgarian Squat, Snatch, Deadlift.

Examples of Weightlifting Derivatives

Mid Thigh Pull, Jump Shrug, Hang High Pull

Weightlifting movements and their derivatives

May be programmed throughout the training year to fully develop and improve the athlete's force-velocity profile.

Weightlifting Derivative with Greatest Load Absorption Work

Jump Shrug

Weightlifting Derivative with Longest Load Absorption Phase

Hang High Pull

Summary of Weightlifting Science

Stimulate and overload rapid triple extension at the ankle, knee, and hip; Dynamic correspondence; surf the force-velocity curve via the correct use of derivatives.

First Pull cues for Clean and Jerk/Snatch

Use force production and push floor away; Maintain trunk angle; Shoulders stay in front of bar; Pull bar up and back; First pull ends when bar is above knees; Weight is now towards the rear of the foot.

Second Pull cues for Clean and Jerk/Snatch

Following transition, the second pull utilizes a violent/aggressive triple extension of the hips, knees, and ankles. Once TE achieved, shoulders shrug aggressively; Pull bar close to body as possible, keeping elbows higher than body at all times.

Catch cues for Clean and Jerk

Once the bar becomes weightless, accelerate under the bar; Catch the bar in a braced, front squat position, the arms are locked, and the feet are flat; Weight is in mid-foot.

Jerk cues for Clean and Jerk

Drop, drive, and lock; Stiffness/stick landing; Knees, hips, and ankle alignment; Opposite corners of the square; Train tracks; Drop under, not forward.

Catch cues for Snatch

Drop and pull yourself under the bar; Jump - let feet drop wider, outside shoulder width; Jump, throw, lock