program design chapter 10
Olympic Lifting
Introduction to Olympic Lifting
Olympic lifting may be the best method to develop power.
Downside: Requires a great deal of teaching and constant supervision.
Set/Rep Scheme: Discussion on whether high sets and reps are appropriate if it's a power development tool.
Key Considerations Before Programming Olympic Lifting
Coaches: Must know how to teach the movements properly.
Athletes: Should learn to perform movements with GREAT technique.
Benefits of Olympic Lifting
Enhances Athleticism: Improves coordination and overall athletic performance.
Develops Eccentric Strength: Key for absorbing and managing forces in sports.
Fun: Engaging for athletes, creating a competitive environment.
The Goal of Olympic Lifting
**Objectives: **
Produce skilled Olympic weightlifters.
Use Olympic weightlifting to create better overall athletes.
Perspective on Power Development:
Power development is not limited to football; it's necessary for all athletes needing to move quickly.
Truth: Primarily trains the nervous system without significantly increasing muscle size.
Athleticism and Olympic Lifting
Practicing Olympic lifts improves coordination and general athleticism.
Key phases in Olympic lifting:
Performing a jump (concentric phase)
Navigating around moving objects
Catching the object (eccentric phase)
Eccentric Strength
Eccentric component of the lift involves:
Catching the weight and absorbing force.
This skill translates to many sports requiring force absorption and deceleration techniques.
Learning to Olympic Lift
Hang Position:
Preferred starting point for learning Olympic lifts.
Choice of Starting Point:
Deadlift to the hang position vs. starting from the floor. Consider when athletes will typically explode from the floor in sport.
Guidelines for Performing Olympic Lifts
Safety First:
Use a lifting platform when available.
Proper Technique:
Focus on moving the bar quickly and technically correct, not just moving it from point A to B.
If it doesn't look right, it probably isn't.
Emphasize Speed Over Weight:
Most mistakes stem from using too much weight.
Recommendation: Reduce the weight for proper technique.
Learning the Main Olympic Lifting Positions
Four Step Process:
Hands-Free Front Squat
Clean-Grip Front Squat
Start Position for the Clean & Snatch
Overhead Support Position
Step 1 – Hands-Free Front Squat
Technique:
Bar resting on deltoids, arms extended forward.
Do NOT hold bar with hands.
Perform a Front Squat to teach proper bar carrying technique.
Step 2 – Clean Grip Front Squat
Key Point:
Use a Clean Grip, NOT a crossover grip.
This position replicates the catch position used in Olympic lifts.
Step 3 – Start Position for the Clean & Snatch
Technique:
Feet shoulder-width apart, knees slightly bent.
Chest behind the bar. Wrists curled under, arms straight, elbows turned out.
Do NOT hinge forward; bend knees while keeping chest positioned behind the bar for an unobstructed path.
Step 4 – Overhead Support Position
Used in:
Snatch finish, push jerk, and push press finish, overhead squat.
Technique:
Wrists locked, head slightly forward, bar resting over the back of the head, legs bent slightly.
Specific Olympic Lifts
Hang Clean
Technique:
Review how to properly pick up and put down the bar.
Perform the hang clean (jump, shrug, & catch in front squat position).
Close-Grip Snatch
Technique:
Similar review process before performing the close grip snatch (jump, shrug, & catch in overhead support).
Coaching Cues: Throw the bar up to hit the ceiling but do not let go.
Teaching Cues for Olympic Lifts
Start Position Cues:
Eyes straight ahead, chest up, back arched, arms long and loose, wrists curled under, knees bent.
Shoulders to be just over or slightly behind the bar at start position.
Pull Cues:
Jump and shrug; jump and sit; jump and get elbows up.
Catch Cues (Clean Only):
Sit under the bar, keep elbows up, maintain hips back.
Lifting Straps
Should lifting straps be used?
Consider the trade-off between grip strength and lower extremity power for athletes.
If grip limitation hinders power development, consider using lifting straps when lifters struggle to hold the bar.
Alternatives to Olympic Lifting
For Lower Extremity Power Development without Olympic Lifting:
Jump Squats
Kettlebell Swings
Single Leg versions of hang clean and hang snatch
Single Arm version of hang clean and hang snatch
Developing Power in Adults (Non-Athletes)
Olympic lifting may not be suitable due to postural changes and higher injury risks.
Single-Arm Dumbbell Snatch
Technique:
Feet slightly wider than shoulder width, knees bent, dumbbell positioned accordingly.
Jump, shrug, catch dumbbell in overhead support position.
Coaching Cues: Attempt to hit the ceiling with the dumbbell. Pull as though letting go.
Single-Leg Cleans & Snatches
Benefit: Reduces load on the back.
Technique: Upper body positioning remains the same, perform the lift on one leg.
Jump Squats
Technique:
Jump from slightly above full-squat depth.
Beginners: Stabilize between jumps.
Advanced: Perform continuous jumps (plyometric style).
Load Recommendation:
Old: 25% of Back Squat 1RM.
New Calculation:
Kettlebell Swing
Techniques and Cautions:
Ensure the athlete can touch toes before deadlifting or swinging, have them master kettlebell deadlift first.
Technique: Feet slightly wider than shoulder width, hike the kettlebell, forcefully extend hips.
Coaching Cues: Attack the zipper during the hiking portion.
Common Mistakes in Kettlebell Swing
Squatting instead of hinging during the swing.
Using arms instead of hips to drive the kettlebell.
Rounding the back during the swing.