First week back after the NC State Weightlifting Championships. Lady’s and Gentleman……welcome back to hell!
2013 China National Weightlifting 58 Kg Clean and Jerk
One of the most frequent questions we’re asked is how to increase your speed under the bar in both the snatch and the clean & jerk. The key to increasing speed under the bar is to make sure that you reach full extension and finish at the top of the pull, and develop the hip flexor reverse stretch reflex shortening cycle along with your arms to actively pull yourself under the bar. The two drills we like to use to develop this stretch reflex are to start the lift from the power position (position 1), and to pull from a static position off of the blocks, from just below the knee. These drills can also be used with both the snatch and clean & jerk.
Much of the focus leading up to the weightlifting tournament at the 1980 Olympic Games was on an injury to Russian legend Vassily Alekseyev.
The scene was set for the 353-pound giant from Ryazan to make it an unprecedented hat-trick of gold medals in the super heavyweight category after record-breaking triumphs in Munich and Montreal.
However an injury originally picked up just before the 1978 world championships in Pennsylvania restricted his chances and he was eliminated in the early stages.
Russian lifters dominated, however, with five of the 10 gold medals on offer taken by the home contingent.
Kanybek Osmanaliyev and Viktor Mazin took the honours in the now defunct flyweight and featherweight divisions, the former winning by the slenderest of margins on lower bodyweight.
Yet it was two Bulgarians who set the competition alight at the Izmailovo Sports Palace.
First Yanko Rusev took the lightweight gold with a new Olympic and world record, his overall total of 342.5kgs including a world record jerk of 195kgs putting him streets ahead of the field.
Team-mate Assen Zlatev then followed suit in the middleweight category to take gold with 360kgs and then achieved a jerk world record of 205.5kgs after the competition had been completed.
Home fans had something to cheer about once more when Yurik Vardanian crushed the opposition in the light heavyweight field, winning by an unprecedented 27.5kgs with a winning total of 400kgs, a score which would have won him gold in the first and middle heavyweight classes.
Belarus-born Leonid Taranenko took the heavyweight gold for Russia, and 12 years later was to gain a silver for the unified team at the Barcelona Games at super-heavyweight level.
With Alekseyev bowing out in the early stages, Sultan Rakhmanov proved a worthy successor by jerking an eye-watering 245kgs to lift gold by a healthy margin in the super heavyweight.
Weightlifting Men’s 105kg Group A – Final – Gold: Oleksiy Torokhtiy (Ukraine) – Silver: Navab Nasirshelal (Iran) – Bronze: Bartlomiej Wojciech Bonk (Poland). Highlights from the ExCeL at the London 2012 Olympic Games. — 6 August 2012
Although men’s weightlifting has always been on the programme of the Olympic Games – except for at the 1900, 1908 and 1912 editions — women started to participate only at the 2000 Games in Sydney.
The Olympic weightlifting programme has evolved greatly over time. Today, weightlifters compete in snatch and clean and jerk, and are placed according to their total combined result. From the 2000 Olympic Games in Sydney, men have competed in eight weight categories and women in seven. This total of 15 events remains unchanged.
Find more about Weightlifting at www.olympic.org/weightlifting
Chinese wightlifting training hall
Training of Su Daijin,Lu Yong,Wu Meijing and Li Zheng
The warm-up is an activity that prepares the body to perform more demanding activities. In this case I am referring to the bodies of accomplished, highly proficient weightlifters who have mastered excellent technique and are not in need of any technical reinforcement. Many of them may have prior injuries that will require some additional warming-up of specific areas in the body, but that is an additional topic.
The function of the warm-up becomes increasing the temperature of the body. Keeping in mind that elevated temperature increases the speed of chemical reactions and decreases the viscosity of the tissues of the skeletomuscular system, the warm-up should be conducted in such a manner that it achieves the elevated temperature while minimizing caloric expenditure.
The warm-up should also minimize the stiffness and soreness in the joints that may be triggered by the previous training or trainings. In a well established training program, much of these problems will be taken care of by appropriate restorative measures after the previous workout.
Light calisthenics are also effective at increasing global circulation and generating a temperature increase. The amount of calisthenics should be regulated according to the individual.
Performing shadow lifts, lifts with broomsticks, and then empty bars and then proceeding to light weights is also an effective means of increasing global circulation.
In modern training programs this warm-up should not take much more than five minutes. In fact I’ve been in a number of world championship and Olympic Games training halls and watched with great interest as the top lifters on the planet began their training sessions. The very best lifters spent very little time in the warm-up. Some jumping jacks, some stretches with a broomstick, some lifts with an empty bar and then weight was added to the bar until the functional training threshold was reached.
The functional training threshold weight should be 80% of maximum of the classical snatch and clean and jerk. Studies have shown that 80% weights have the greatest effect at developing both strength and speed characteristics. Increasing the weight beyond 80% will have a greater influence on strength, while decreasing the weight will have a greater influence on speed. To achieve maximum explosiveness in performance, a variety of intensities above and below 80% must be employed in training.
The warm-up should be an activity that increases body temperature with the least amount of caloric expenditure in order that energy can be employed to beneficially train the body. Furthermore in order to include lighter intensities in the training program, the power snatch and power clean and jerk offer opportunities to increase the speed components of the training regimen.
By Bob Takano—Member, USA Weightlifting Hall of Fame
Footage of the Greek team training before the Athens games (2002-2003). Thanks to user freaknick250 for translation.
08 77 Kg Snatch
Burgener Warm up
Role of the Burgener Warm up
Clean Catch Heights Tri-Panel
Clean Instruction Part I
Cleaning from the Ground
Second Pull Power
Clean: The 3rd Pull, Coach Burgener
Receiving the Bar
Skill Transfer Exercises for the Jerk
Snatch Drills with Coach Burgener
Olympic Lifting Coaching Points
Khalipa gets coached through the snatch
Olympic Lifts: Scoop Training
Snatch Foot Position
Snatch Balance: Finding Max Analysis
Snatch: Jump and Land
Pyrros Dimas Athens Weightlifting 2004