Weightlifting

Total Page：16

File Type：pdf, Size：1020Kb

Weightlifting Ian South-Dickinson UDLS 7/ate/09 Overview 3 sports Powerlifting Olympic lifting Bodybuilding Training Powerlifting 3 attempts at 1 rep max Squat Bench Press Deadlift Tons of federations IPF, U.S.A.P.L, ADFPF, APF, APA, IPA, WPO Weight & Age classes Squat Squat Powerlifting Version Wide stance 350kg – 771 lbs http://www.youtube.com/watch?v=EXj052Ht5pg @ 1:40 Bench Press Bench Press Powerlifting version Wide grip 606 lbs http://www.youtube.com/watch?v=o3sED9fUvIg @ 1:10 Deadlift Deadlift Powerlifting version Sumo stance 363.7 lb http://www.youtube.com/watch?v=NtMZeU12vXo Olympic 3 attempts at 1 rep max Clean & Jerk Snatch Summer Olympics event Women’s event added in 2000 Weight classes Clean & Jerk 258kg – 568lbs, gold medal 2008 http://www.youtube.com/watch?v=QQ3RBCemQ1I Snatch 76kg – 167 lbs http://www.youtube.com/watch?v=B9RVr0HVkCg @ 1:10 Bodybuilding Sport? Judging Posing Muscle definition Symmetry Size Popularized by Ahnold in 70’s Steroid use in 70’s Steroids Synthetic hormones Testosterone Growth Hormone Genetic limits Illegal in 90’s Steroids & Weightlifting Bodybuilding Widely used Powerlifting Most drug test Olympics It’s the olympics Preparation Offseason Bulking, eating tons of food 12 weeks Extreme dieting 3 days Dehydration Low sodium, high potassium Tanning lotion Training Strength Training Olympic Training Bodybuilding Mix-n-match Training Effect Mostly depends on # reps per set, % of 1 rep max Hypertrophy – Increase in muscle size Myofibrillar – Muscle contractions Sarcoplasmic – Stores glycogen (simple sugars) Strength Training 3-8 reps Compound (multi joint) lifts Mostly barbell Deadlift, squat, bench, row, overhead press High rest between sets 3 minutes Me Training about 1 year Squat: 95x5 -> 270x5 Bench: 60x5 -> 175x5 Deadlift: 115x5 -> 340x5 Goals Squat 315x1 Bench 225x1 Deadlift 405x1 Olympic Training 3-5 reps Explosive reps Partial movements Bodybuilding Training 12-20 reps Isolation (single joint) lifts Machines Low rest between sets 30 – 90 seconds Toning Myth Muscle definition High reps, low weight Doesn’t work To the memory of Elan 1/13/83 to 7/25/09 To the memory of Cody 1/13/93 to 8/6/09 End.

Copy Link

Recommended publications

Foundational Workout
FOUNDATIONAL STRENGTH WORKOUT Warm up 5-7mins before beginning program Muscle Group Exercise Reps Weight Core Plank 10-12 Reps Body Weight Legs Deadlift 10-12 Reps 5lbs-20lbs Arms Bicep Curl 10-12 Reps 5lbs-20lbs Back Bent Over Rows 10-12 Reps 5lbs-20lbs Shoulders Side Raise 10-12 Reps 5lbs-20lbs Core/Glutes Bridge 10-12 Reps Body Weight, 5lbs-20lbs Arms Triceps 10-12 Reps 5lbs-20lbs Chest Push up 10-12 Reps Body Weight See video version on your Posse Page! Print out your tracker to see how many workouts you got in this month! Plank Start • Lie on your stomach with your feet together and forearms placed on the ground. • Clench your fists under your shoulders, draw-in your navel and contract your glutes. Movement • Lift your body off the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds. Deadlift Start • Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle. • Hold dumbbells in front of thighs with grip slightly wider than shoulder-width apart. Movement • Slowly bent at waist, lowering weights toward ground; keep back flat. • Squeeze butt muscles and lift weights up until standing fully upright. Dumbbell Curl: 2-Arm Start • Stand with feet shoulder feet apart, knees soft. • Extend arms down sides of body, dumbbell in each hand. Movement • Draw-in belly button and curl dumbbells toward shoulders. • Reverse movement to return to start position. Bent Over Dumbbell Row: 2-arm Start • Stand with your feet pointed straight ahead and draw in your navel.
[Show full text]
GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
[Show full text]
Home Workout
HOME WORKOUT 13 MIN AMRAP 6 MIN DBL AMRAP STATIONS (3x) 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, Each Station 60 sec mountain climbers, stairs) mountain climbers, stairs) 30 Sec Rest in between each 14 Detergent Side Bends 10 Air Squats station 14 Each Arm Single Arm Row 10 Air Deadlifts Station 1: Can Thrusters 14 Each Arm Single Arm Press 10 Good Mornings Station 2: Pushups 14 Sec Front Hold (both arms) Rest 2 Min and Repeat! Station 3: Low Plank Station 4: Jumping Jacks SIDE BENDS DEADLIFTS THRUSTERS SINGLE ARM ROW GOOD MORNINGS LOW PLANK HOME WORKOUT 14 MIN AMRAP 10 MIN AMRAP 5 MIN AMRAP 90 sec cardio (run, jumping jacks, squat jumps, burpees, 30 Seconds Quick Jumps 12 High Plank Shoulder Taps mountain climbers, stairs) 5 Pushups to Down Dog 10 Cossack Squats 12 Side to Side Lateral Jumps 5 Each Leg Reverse Lunges 10 Glute Bridges 3 Burpees or Half Burpees 5 Squat Jumps 10 Chair Dips 10 Detergent Swings 10 T Raises PUSHUP DOWN DOG COSSACK SQUAT HIGH PLANK TAPS DETERGENT SWINGS T RAISES BURPEES HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA 8x(20/10) 60 sec cardio (run, jumping jacks, squat jumps, burpees, 25 Jumping Jacks Flutters mountain climbers, stairs) 8 Slow Air Squat (4 sec lower) 20 Broom Row Ab Bicycles 8 each step ups w/knee drive 15 Broom Shoulder Press Crunches 8 Slow Deadlift (4 sec lower) 10 Broom Bicep Curl Heel Taps 8 each Single Leg RDL 5 Pushups ***20 Sec on/10 Sec off Do 8 rounds (twice through ea) DEADLIFT BROOM ROW FLUTTERS SINGLE LEG RDL
[Show full text]
'Freaky:' an Exploration of the Development of Dominant
From ‘Classical’ To ‘Freaky:’ an Exploration of the Development of Dominant, Organised, Male Bodybuilding Culture Dimitrios Liokaftos Department of Sociology, Goldsmiths, University of London Submitted for the Degree of PhD in Sociology February 2012 1 Declaration: The work presented in this thesis is my own. Dimitrios Liokaftos Signed, 2 Abstract Through a combination of historical and empirical research, the present thesis explores the development of dominant, organized bodybuilding culture across three periods: early (1880s-1930s), middle (1940s-1970s), and late (1980s-present). This periodization reflects the different paradigms in bodybuilding that the research identifies and examines at the level of body aesthetic, model of embodied practice, aesthetic of representation, formal spectacle, and prevalent meanings regarding the 'nature' of bodybuilding. Employing organized bodybuilding displays as the axis for the discussion, the project traces the gradual shift from an early bodybuilding model, represented in the ideal of the 'classical,' 'perfect' body, to a late-modern model celebrating the 'freaky,' 'monstrous' body. This development is shown to have entailed changes in notions of the 'good' body, moving from a 'restorative' model of 'all-around' development, health, and moderation whose horizon was a return to an unsurpassable standard of 'normality,' to a technologically-enhanced, performance- driven one where 'perfection' assumes the form of an open-ended project towards the 'impossible.' Central in this process is a shift in male identities, as the appearance of the body turns not only into a legitimate priority for bodybuilding practitioners but also into an instance of sport performance in bodybuilding competition. Equally central, and related to the above, is a shift from a model of amateur competition and non-instrumental practice to one of professional competition and extreme measures in search of the winning edge.
[Show full text]
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected] 
Strength Training for Scullers Will Ruth Craftsbury Weekly Webinars BS, MA, NSCA-CSCS August 12, 2020 [email protected] Programming Key Points: ● How exactly you construct your session depends on your individual needs. Consider your goals, your athletic background, performance demands of racing, time of season or phase of training, etc. ● GENERAL session outline: ○ Warmup: 10-12 minutes of general full-body movements ○ “Main Work” strengthens the stroke muscles and movements, training for strength and power that we expect to carryover to rowing performance. ■ 1-2 exercises per session ■ Each exercise: 3-8 sets of 3-10 reps (inversely proportional) ○ “Assistance Work” builds muscles and movements that rowing neglects. ■ 2-4 exercises per session ■ Each exercise: 2-4 sets of 8-15 reps ○ “Core,” Moving/Carrying, Mobility ■ 5-10 minutes to complete session Exercise Bank of Strength Training Movements with Sculling Interest Playlist: https://www.youtube.com/playlist?list=PLeHemdr7XRKnSpu7RFk2fG6Fiq5DxOECG Pulling Movements: https://youtu.be/eIBZyj-y7t0 ● Understand how the shoulders create motion between the shoulder blade (scapulae) and arm bone (humerus)! ● YWT Raise ● Band/Cable Pullapart ● Band/Cable Face-Pull ● ½-Kneeling (X-Band/Cable) Row ● Seated Alternating Row ● One-Arm Row ● Band/Cable Pulldown ● BONUS VIDEO: One-Arm “Pressure Into the Pin” Row Pushing Movements: https://youtu.be/EeUUEXd8O6I ● Attention to shoulder movement fundamentals! A push is just a pull in reverse. ● Pushup, Elevated Pushup, Ladder
[Show full text]
Air Force WOD
Aim High! Air Force WOD This WOD is for time. At 3,2,1, Go and at the top of every minute complete 4 burpees then continue working. If the minute beeps in the middle of a rep, complete the rep then do the burpees. Modify the burpee to an up-down if needed. Move through the exercises in order. Load the barbell to 95lbs for males and 65lbs for females, If you want more of a challenge use 115 for males, 85 for females. If you do not have equipment, choose an object that will be challenging for you to move through the reps. Modify movements as needed. For the Team Challenge, one partner works at a time for the barbell work. *Both partners complete the burpees together. KB= Kettlebell, DB=Dumbbells, BP=Backpack. Contact [email protected] with any questions or for modifications. With Barbells Without Barbells Team Challenge (2ppl) 4 Burpees every minute 4 Burpees every minute 4 Burpees every minute* 20 Thrusters 20 KB/DB/BP Swing to overhead 40 Thrusters 20 Sumo Deadlift High pulls 20 KB/DB/BP Sumo Deadlift High pulls 40 Sumo Deadlift High Pulls 20 Push Jerks 20 KB/DB/BP Shoulder to overhead 40 Push Jerks 20 Overhead Squats 20 KB/DB/BP Overhead Squat 40 Overhead Squats 20 Front Squats 20 KB/DB/BP Goblet Squats 40 Front Squats Semper Paratus! Coast Guard WOD Coastie or not, complete this WOD and check-in to today’s Battle of the Branches WOD event to score 5 points for your branch! For this workout, your goal is to accumulate as many repetitions as possible for each exercise.
[Show full text]
“The Russian Lion”: Vladislav Von Krajewski's Bodybuilding of George Hachenschmidt Fae Brauer, Professor of Art A
View metadata, citation and similar papers at core.ac.uk brought to you by CORE provided by UEL Research Repository at University of East London Making “The Russian Lion”: Vladislav von Krajewski’s Bodybuilding of George Hachenschmidt Fae Brauer, Professor of Art and Visual Culture University of East London Centre for Cultural Studies Research In their focus upon the rupture and transformation of Soviet physical culture in the 1930s, histories of Russian bodybuilding of the new man have tended to become disconnected from trajectories stretching back to the •Crimean War and the need to enhance military preparedness through modern sports and gymnastics inspired by the •German Turnen gymnastic societies. Valued for producing a disciplined subject in peacetime and a fearless fighter in war, these so-called “disciplinary exercises” were promoted in the •first gymnastics club of St. Petersburg from 1863, followed by the Pal’ma Gymnastics Society which quickly spread with branches in five cities. After the Moscow Gymnastics Society opened with meetings on Tsvetnoi Boulevard, in 1874, •Pyotr Lesgaft, the founder of Russian physical education introduced gymnastics into the army with gymnastic courses for army officers and civilians by 1896. Yet, as this paper will reveal, it was only through •Dr. V. F. Krajewski, founder of the •St. Petersburg Athletic and Cycling Club and physician to the •Tsar, that the St. Petersburg Amateur Weightlifting Society was opened in 1885. •It was only due to Dr Krajewski that a •gym for weightlifting opened with the first all-Russian weightlifting championship being held in April 1897 in St. Petersburg Mikhailovsky Manege.
[Show full text]
The Effects of a Six-Week Ballistic and Plyometric Training Programme on Female Golfers’ Drive Performance and Neuromuscular Characteristics
The effects of a six-week ballistic and plyometric training programme on female golfers’ drive performance and neuromuscular characteristics Anita Ya Ting Chau A thesis submitted to Auckland University of Technology in fulfilment of the requirements for the degree of Masters of Sport and Exercise 2018 School of Sport and Recreation Supervisors: Dr. Adam Storey Dr. Scott R. Brown Abstract Golf-specific resistance training has become an additional method to increase drive distance and subsequent drive performance in recent years. However, the methods and subsequent benefits to such specific training modalities has thus far been isolated to male golfers. Female golfers may have differential outcomes from using identical golf-specific resistance training programmes to that of their male counterparts. To explore this unknown question in further detail, three separate investigations were undertaken within this thesis. Firstly, a systematic review was undertaken of the current literature pertaining to the effects of resistance training on golf drive performance and neuromuscular characteristics. Various types of resistance training protocols are reported within the golf literature with the intention to increase club head speed (CHS) to further drive distance. Researchers in the majority of these studies have recruited male golfers and have shown clear improvements in CHS. However, to date, no researchers have examined the effects of ballistic and plyometric training for female golfers. Secondly, ten skilled female golfers (HCP ≤ 10) were recruited to determine the reliability of an inertial measurement unit (IMU) to measure the rotational velocity of the lead wrist in the golf swing to use as an indicator for drive performance. Test-retest reliability was assessed over two separate occasions (separated by a minimum of six days).
[Show full text]
Bodybuilding.Com's Workout Log
Bodybuilding.com's Workout Log 10 Pounds In 30 Days Program: Complete First 2 Weeks DAY: DATE: TIME: am/pm __________________________ __________________________ __________________________ . __________________________ __________________________ CARDIO TODAY? YES NO EXERCISE DURATION . LENGTH OF WORKOUT: WEIGHT: LOCATION: __________________________ __________________________ __________________________ . MOOD WHEN STARTING: __________________________ . Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used. EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8 Set #9 Set #10 Day 1-3 Base Training Session Warm Up (5 min light cardio) Pushups (25-100 reps) Bodyweight Squats (25-100 reps) Crunches (25-100 reps) Sprints (20 meter sprint, 20 meter jog back) 1/6 Back Extensions (25-100 reps) Day 5 Training Session Upper Body 5 minute 1 warm up Standing Military Press (3 reps) Standing Military Press (10-12 reps) Standing Military Press (20 reps) Pullups/Lat Pulldown (3 reps) Pullups/Lat Pulldown (10-12 reps) Pullups/Lat Pulldown (20 reps) Lateral Raise (8-12 reps) Decline Pullovers (8-12 reps) Day 5 Base Training Session Warm Up (5 min light cardio) Pushups (25-100 reps) Bodyweight Squats (25-100 reps) Crunches (25-100 reps) Sprints (20 meter sprint, 20 meter jog back) 2/6 Back Extensions (25-100 reps) Day 6 Lower Body 1 5 minute warm up Back Squats (3 reps) Back Squats (10-12 reps) Back
[Show full text]
Deadlift Pushups
Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com HOW TO DO THE EXERCISES You’ll see that some of the exercises have two moves listed. The first move is the basic variation, while the second move is more advanced. Which one you choose to do will depend on your current level of fitness. Don’t be afraid to start slowly—building strength takes time! Deadlift 1. Stand behind the bar with the middle of your foot under the bar. Keep your shins relatively close to the bar. Keep your feet shoulder-width apart. Engage your lats and squeeze your core tight. 2. Push your hips back while keeping your back flat, and grip the bar just outside of your shin. 3. Make sure your hips are just below your shoulders with your knees slightly bent in a squat before you begin the lift. 4. Take a big breath, hold it and stand up while pulling the bar into your hip cavity. Keep your core and glutes engaged throughout and at top of the movement. 5. Lower the bar back to the starting position. Pushups 1. Get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Pull your shoulder blades down and keep your core tight. Copyright Dr. Natasha Turner ND 2017 The Hormone Boost www.drnatashaturner.com 2. Begin to lower your chest and hips at the same time with your elbows tight to your body, keeping your back flat and your head in a neutral position. Get as much depth as you can while maintaining good form.
[Show full text]
Bodybuilding and Fitness Doping in Transition. Historical Transformations and Contemporary Challenges
Article Bodybuilding and Fitness Doping in Transition. Historical Transformations and Contemporary Challenges Jesper Andreasson 1,* and Thomas Johansson 2 1 Department of Sport Science, Linnaeus University, 39182 Kalmar, Sweden 2 Department of Education, Learning and Communication, University of Gothenburg, 40530 Gothenburg, Sweden; [email protected] * Correspondence: [email protected] Received: 16 January 2019; Accepted: 27 February 2019; Published: 4 March 2019 Abstract: This article describes and analyses the historical development of gym and fitness culture in general and doping use in this context in particular. Theoretically, the paper utilises the concept of subculture and explores how a subcultural response can be used analytically in relation to processes of cultural normalisation as well as marginalisation. The focus is on historical and symbolic negotiations that have occurred over time, between perceived expressions of extreme body cultures and sociocultural transformations in society—with a perspective on fitness doping in public discourse. Several distinct phases in the history of fitness doping are identified. First, there is an introductory phase in the mid-1950s, in which there is an optimism connected to modernity and thoughts about scientifically-engineered bodies. Secondly, in the 1960s and 70s, a distinct bodybuilding subculture is developed, cultivating previously unseen muscular male bodies. Thirdly, there is a critical phase in the 1980s and 90s, where drugs gradually become morally objectionable. The fourth phase, the fitness revolution, can be seen as a transformational phase in gym culture. The massive bodybuilding body is replaced with the well-defined and moderately muscular fitness body, but at the same time there are strong commercialised values which contribute to the development of a new doping market.
[Show full text]
Effects of 6-Week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters Michael Zweifel
University of Texas at Tyler Scholar Works at UT Tyler Health and Kinesiology Theses Department of Health and Kinesiology Fall 10-1-2015 Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters Michael Zweifel Follow this and additional works at: https://scholarworks.uttyler.edu/hkdept_grad Part of the Medicine and Health Sciences Commons Recommended Citation Zweifel, Michael, "Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters" (2015). Health and Kinesiology Theses. Paper 4. http://hdl.handle.net/10950/305 This Thesis is brought to you for free and open access by the Department of Health and Kinesiology at Scholar Works at UT Tyler. It has been accepted for inclusion in Health and Kinesiology Theses by an authorized administrator of Scholar Works at UT Tyler. For more information, please contact [email protected]. EFFECTS OF 6-WEEK SQUAT, DEADLIFT, AND HIP THRUST TRAINING PROGRAMS ON SPEED, POWER, AGILITY, AND STRENGTH IN EXPERIENCED LIFTERS By MICHAEL ZWEIFEL A thesis submitted in partial fulfillment of the requirements for the degree of Master of Science in Kinesiology Department of Health and Kinesiology Wycliffe W. Njororai Simiyu, Ph.D., Committee Chair College of Nursing and Health Sciences The University of Texas at Tyler October 2015 Acknowledgements I’d like to acknowledge the participants of this study who sacrificed their time and training to help further educate the Strength and Conditioning field. I’d thank my family for their support through graduate school and always pushing education.
[Show full text]