Upload
others
View
5
Download
0
Embed Size (px)
Citation preview
Weightlifting
Ian South-DickinsonUDLS 7/ate/09
Overview
3 sports PowerliftingOlympic liftingBodybuilding
Training
Powerlifting3 attempts at 1 rep max
SquatBench PressDeadlift
Tons of federationsIPF, U.S.A.P.L, ADFPF, APF, APA, IPA, WPO
Weight & Age classes
Squat
Squat
Powerlifting VersionWide stance
350kg – 771 lbshttp://www.youtube.com/watch?v=EXj052Ht5pg
@ 1:40
Bench Press
Bench Press
Powerlifting versionWide grip
606 lbshttp://www.youtube.com/watch?v=o3sED9fUvIg
@ 1:10
Deadlift
Deadlift
Powerlifting versionSumo stance
363.7 lbhttp://www.youtube.com/watch?v=NtMZeU12vXo
Olympic3 attempts at 1 rep max
Clean & JerkSnatch
Summer Olympics eventWomen’s event added in 2000
Weight classes
Clean & Jerk
258kg – 568lbs, gold medal 2008http://www.youtube.com/watch?v=QQ3RBCemQ1I
Snatch
76kg – 167 lbshttp://www.youtube.com/watch?v=B9RVr0HVkCg
@ 1:10
BodybuildingSport?
JudgingPosingMuscle definitionSymmetrySize
Popularized by Ahnold in 70’sSteroid use in 70’s
Steroids
Synthetic hormonesTestosteroneGrowth Hormone
Genetic limitsIllegal in 90’s
Steroids & Weightlifting
BodybuildingWidely used
PowerliftingMost drug test
OlympicsIt’s the olympics
Preparation
OffseasonBulking, eating tons of food
12 weeksExtreme dieting
3 daysDehydrationLow sodium, high potassiumTanning lotion
Training
Strength TrainingOlympic TrainingBodybuildingMix-n-match
Training EffectMostly depends on # reps per set, % of 1 rep max
Hypertrophy – Increase in muscle sizeMyofibrillar – Muscle contractionsSarcoplasmic – Stores glycogen (simple sugars)
Strength Training
3-8 repsCompound (multi joint) lifts
Mostly barbellDeadlift, squat, bench, row, overhead press
High rest between sets3 minutes
Me
Training about 1 yearSquat: 95x5 -> 270x5Bench: 60x5 -> 175x5Deadlift: 115x5 -> 340x5
GoalsSquat 315x1Bench 225x1Deadlift 405x1
Olympic Training
3-5 repsExplosive repsPartial movements
Bodybuilding Training
12-20 repsIsolation (single joint) lifts
MachinesLow rest between sets
30 – 90 seconds
Toning Myth
Muscle definition
High reps, low weightDoesn’t work
To the memory of
Elan1/13/83 to 7/25/09
To the memory of
Cody1/13/93 to 8/6/09
End