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Trials of a Professional Weightlifter BOOK SAMPLE TRIALS OF A PROFESSIONAL WEIGHTLIFTER HOW I MASTERED THE ART OF TRAINING by Mirek Korkowski Master’s Degree in Physical Education Professional Coaching Diploma University of Physical Education, Warsaw, Poland Master Coach Developer National Coaching Certification Program, Canada Hercules Publishing TRIALS OF A PROFESSIONAL WEIGHTLIFTER HOW I MASTERED THE ART OF TRAINING Author: Mirek Korkowski Editor: Rafal Korkowski Copyright © 2019 Mirek Korkowski All rights reserved. No parts of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, resold, hired out, or otherwise circulated without the publisher’s prior consent in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser. Under no circumstances may any part of this book be photocopied for resale. Edited by: Rafal Korkowski Published by: Hercules Publishing Printed and Bound in Canada by: First Choice Books and Victoria Bindery Cover Image by: Mirek Korkowski, Theresa Brick, Jeane Lassen Cover Design: CF Design, Winnipeg, MB ISBN: 978-1-77136-821-6 Special thank you to Rafal Korkowski, Tanna Payne, Jeane Lassen, Theresa Brick, Eric Mazur, Dariusz Slowik, Josee Morneau and Quinn Nguyen, for allowing us to feature them on the cover and pages of our book. TABLE OF CONTENTS Introduction . 5 Chapter 1 – The Weightlifting Journey The Early Years (1974-1978) . 8 Elite Training (1978-1981) . 29 Professional Weightlifting (1982-1986) . 77 The Final Years (1986-1988) . 125 Chapter 2 – The Successful Training Program Weightlifting Facilities . 129 Recruitment . 135 The Age to Begin Strength Training and Olympic Weightlifting . 138 Understanding Strength Training Principles . 141 Strength Training Methods . 146 Execution of the Snatch . 152 Execution of the Clean & Jerk . 163 Proper Breathing . 179 Concentration . 180 Sport Nutrition, Muscle Recovery, Regeneration . 182 Chapter 3 – Training Programs Beginner Developmental . 189 Intermediate Developmental . 213 Advanced Competitive . 240 ABOUT THE AUTHOR Mirek Korkowski has more than 40 years’ experience practicing and coaching the sport of weightlifting. He started training at the age of 15 and participated in 83 sanctioned weightlifting competitions, progressing from club to provincial, national and international level events. He achieved his best performance in 1985 with a snatch of 170 kg and Clean & Jerk of 205 kg, for a combined total of 375 kg in the under 100 kg bodyweight category. He lifted for the Polish National team in the early to mid-80’s and began his international coaching career in 1988. It was then that he received an assignment to coach the Manitoba Provincial Team and start a Regional Weightlifting Training Center for the Canadian Women’s National Team at the University of Manitoba in Winnipeg, Manitoba. Since then, Mirek has coached numerous national champions and international medalists in Canada. In addition to weightlifting, Mirek has provided strength training programs to elite athletes and high performance teams across a wide range of sports with tremendous success. To this day he acts as a mentor and resource to multiple national team programs and continues to provide athletes and coaches alike with the opportunity to succeed. He holds the highest attainable national (NCCP) Olympic Weightlifting coaching certification and is one of Canadian Weightlifting Federations Master Coach Developers. Over the years he has been a major contributor and content provider for the current coaching certification program used to develop weightlifting coaches in Canada. Mirek received his Master’s Degree in Physical Education and Professional Coaching Diploma in 1983 from the University of Physical Education, Warsaw, Poland. He maintains his active involvement in weightlifting as the master coach of the Hercules Weightlifting Clubs in Winnipeg, MB and Nanaimo, BC with his son Rafal Korkowski. INTRODUCTION The market is saturated with information regarding “efficient training” and “optimal programs”. Most books, articles and blogs discuss basic psychology and physiology, or describe a wide range of exercises, training methods, safety protocols and workout variations. In the world of instant gratification, long term planning is rarely discussed. As an Olympic weightlifting sport practitioner of over 40 years, I frequently meet coaches who continuously struggle with two problems: 1. Technical movement corrections 2. Result plateaus The first problem can be avoided if the athlete is properly prepared in the initial stages of development. Fully understanding the movements using in-depth analysis becomes critical in order to a) influence correct patterns and b) identify the root causes of deviations. The second problem can be prevented by understanding long term program design. Strength training is more than simply lifting as much weight as possible every session, without considering specific goals of an athlete’s current developmental stage. Program design has to be sophisticated and scientific - taking into consideration the abilities or barriers of each individual. As a training program developer, one must constantly manipulate the training load to encourage continuous result progression. So why is this book different? It is designed to benefit weightlifting or multi-sport coaches, personal trainers and athletes by increasing their knowledge of training periodization and its foundational concepts. The book begins with my personal journey, which shows the trials and tribulations endured in order to become a professional weightlifter. The information comes from a meticulous journal of nearly every session performed during my weightlifting career - full of training logs, event experiences, and reflection notes. Shared for the very first time, you will see how this practical experience has influenced the training methodology which I bestow upon my athletes. It continues with a more in depth description of the various elements necessary to organize a successful training program. The proverb “It takes a village to raise a child” is also very relevant to sport. A strong club, training environment, and support systems not only provide the opportunity to perform workouts, but multiple additional benefits as well. Finally, it presents three complete and comprehensive training program examples. These programs are structured based on specific goals and objectives relating to the developmental stage of an athlete. Training seasons are planned according to a predetermined competition schedule. Ultimately, the entire system aims to achieve peak performance for designated major competitions. When developing and evaluating programs I chose to describe them as separate units. This will allow you to choose the program suitable for your particular situation. The intention is to show you that as performance levels grow - the details of the analysis and evaluations must also grow. In the end, it is my objective to help you learn, understand and apply the key concepts, so you too can quickly and efficiently organize your training programs. There are no shortcuts to coaching or athletic excellence – peak performance occurs because you plan for it! In this chapter, you will be presented with the growth of my career, supported by samples of actual lifting sessions which I have never before published. From the beginning, I was encouraged to maintain a training diary. I took this task very seriously. The diary included every set and repetition performed in training plus personal reflection notes. Initially, I only calculated the number of repetitions performed and total kilograms lifted. As my career progressed and knowledge increased, I started to use more elaborate calculations. The purpose was to better control the training process. Similarly, my initial notes were mostly motivational quotes or analysis of the general training system. Later it progressed towards more technical, tactical, and sport specific points of my training. My weightlifting timeline is shown across three progressions: THE EARLY YEARS INTRODUCTION TO WEIGHTLIFTING AND THE EARLY DEVELOPMENT PROCESS ELITE TRAINING HOW TO BECOME YOUR BEST PROFESSIONAL WEIGHTLIFTING LIFTING WEIGHTS FOR A LIVING Reflection on the JouRney… Knowledge is power – true, but only if you have enough inner strength to apply that knowledge. It is very easy to deny and discard what you already know. If you follow hope instead of reason, you will end up in the middle ranks. Sky is the limit – not true. You set your own limits and must be prepared to persevere through many trials in their pursuit. Polish National rankings (100 kg Category) 1978-1988 Name YOB Club S C&J Total Date 1 KOMAR Andrzej 56 LKS Zjednoczeni Olsztyn 180,0 227,5 407,5 83 2 KRUKOWSKI Piotr 64 Odra Opole 180,0 220,0 400,0 86 3 PIOTROWSKI Andrzej 58 Odra Opole 177,5 215,0 392,5 88 4 DANIELAK Pyszard 55 MRKS Elbląg 180,0 210,0 390,0 81 5 SUCHOCKI Krzysztof 54 Legia Warsaw 170,0 215,0 385,0 83 6 KUŻEL Jan 57 Śląsk Tarnowskie Góry 172,5 212,5 385,0 85 7 OSTROWSKI Sylwester 58 Śląsk Wrocław 177,5 207,5 385,0 87 8 MILIK Marek 60 MZKS Narew Ostrołęka 175,0 207,5 382,5 85 9 SMOLAK Marek 63 Legia Warsaw 167,5 212,5 380,0 87 10 KORKOWSKI Mirosław 59 RKS
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