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47 Cards in this Set

  • Front
  • Back
Goals of USAW
Learn:
Snatch, Clean & Jerk

Learn and Teach:
Power Snatch, Power Clean (variations)

Learn Pulling, Squating and variations

Learn:
- Evals and corrections

Learn:
- Programming, biomechanics and rationale
Use for Weightlifting
Competitive Sport

Strength and Conditiong/Funcational Fitness
Weightlifting as a Sport
Only one with barbell

Since 1896

Many classes, many ages and people
Weightlifting for Strength and Conditiong for a Sport
Ground Base
- Create Force
- Triple Extension

Time Efficient
- One exercise works multiple muscle groups
Weightlifting Full Body Developement
- Kinesthetic Awareness
- Hypertrophy
- Neural Adap
~ (slide)

- Trains Core
Neural Adaps of Weightlifting
- Improved Intramuscular Coordination (recruitment and frequency coding)

- Improved Intramuscular Coordination (synchronization)
Functional Movement
Anke
Hips
Spine
Shoulders

Movements in 1:
- Deadlift
- Squatting
- Overheard Press
- Rowing
- Jumping
Functional Stability
Ability to recieve a load in strong position

High Pull vs "catching"
Personal Safety
Correct footwear
Correct Clothing
Safe, Effiecient Technique
No Horseplay
Be Aware
Use Spotters
Hand Care
Don't max with beginners
Personal Safety (working out)
Ice
Warm Up, Stretch, Cool-Down
"Miss" correctly
Drop controlled
Don't Train Alone
Follow Planned Program
Low Resistance w/ new stuff
Avoid Big Jumps
Individual Progression
Equipment/Organization Saftey
Platforms, barbells spaced out

Surfaces non-stick/slip

Ensure barbells are loaded correctly/evenly

Ensure Equipment is Stable

Enough Chalk

Clean Lifting Areas

Ensure Straigh bars/revolve
Individualism
Ensure Mobility for:
- minimize injury
- proper technique
- movement pattern overload

Make sure no previous injuries
Evaluation
1. Questionnaire

2. Mobility:
- Overhead Squat ( ankles, hips, shoulders)
- Straight Leg Raise (ham flex)
- Front Squat (receiving position) wrists/upper back
- Upright row w/stick
Overhead Squat
Feet ~shoulder width/or more

Hands on dowel, elbows 90 degrees/when touches head

Press Arms Ovearhead

Squat Low, keep heels down, dowel full exten over ears, torso straight
Overhead Squat (assessment)
Dowel Forward = restrict in lats, pecs, thoracic spine

Not Bellow Parallel = tight hips/ankles

Raising Heels = tight achilies/gastroc
Effiecient Technique
Physics applied to the human body
Center of Gravity
Point at which all body parts are equally distributed

Always at the center of barbell

COG for humans may be diverse

COG - is a unit, moves as a unit
Area of Base
Foot position
Trajectory
Triple Extension
- Ankle
- Knee
- Hips

Shoulder Elavation ("shrug")
Newton's Third Law of Motion
For every action, there is an equal or opposite reaction
Equipment/Organization Saftey
Platforms, barbells spaced out

Surfaces non-stick/slip

Ensure barbells are loaded correctly/evenly

Ensure Equipment is Stable

Enough Chalk

Clean Lifting Areas

Ensure Straigh bars/revolve
Individualism
Ensure Mobility for:
- minimize injury
- proper technique
- movement pattern overload

Make sure no previous injuries
Evaluation
1. Questionnaire

2. Mobility:
- Overhead Squat ( ankles, hips, shoulders)
- Straight Leg Raise (ham flex)
- Front Squat (receiving position) wrists/upper back
- Upright row w/stick
Overhead Squat
Feet ~shoulder width/or more

Hands on dowel, elbows 90 degrees/when touches head

Press Arms Ovearhead

Squat Low, keep heels down, dowel full exten over ears, torso straight
Overhead Squat (assessment)
Dowel Forward = restrict in lats, pecs, thoracic spine

Not Bellow Parallel = tight hips/ankles

Raising Heels = tight achilies/gastroc
Effiecient Technique
Physics applied to the human body
Center of Gravity
Point at which all body parts are equally distributed

Always at the center of barbell

COG for humans may be diverse

COG - is a unit, moves as a unit
Area of Base
Foot position
Trajectory
Triple Extension
- Ankle
- Knee
- Hips

Shoulder Elavation ("shrug")
Newton's Third Law of Motion
For every action, there is an equal or opposite reaction
Snatch & Clean
Body levers TIGHT
- Feet under bar

Feet forward, slightly out
- "Verticle Jump" position

Back flat/Concave

Arms straight, Elbows out

Hips and Shoulders rise at the same time

Head Neutral
Clean Progression
1. Front Squat

2. Power Clean
- Power Position
- Hang Above Knee
- Hang Below Knee
- Lift Off
- Floor

3. Power Clean + Front Squat

4. Full Clean
Snatch Progression
1. Press Behind the Neck

2. Snatch Press Behind the Neck

3. Overhead Squat

4. Snatch Balance

5. Power Snatch
- Power Position
- Hang Above Knee
- Hang Below Knee
- Lift Off
- Floor

6. Power Snatch + Overhead Squat

7. Snatch
Jerk Progression
1. Press

2. Push Press

3. Power Jerk

4. Foot Work Drill

5. Jerk
Clean (?)
Pull Up Front Squat
Snatch (?)
Pull Overhead Squat
Jerk (?)
Pull Push Press
Principle of Progressive Overload
Regimines of Stress

Produce environment of stress
- systematic increase
- systematic adaptation
Three Types of Stress
Too little

Too Much

Optimum Stress
Exercise Categories
Lifted
- Snatch
- Clean

Overheard
- Snatch
- Jerk

Squat

Pull
Beginners Programming
- no 1RM known, no adaptation known

Guidelines:
- stress high skill
- Multi Joint
- Light weight (3-5 reps)

Lower skill, large group
- 6-10 reps
Beginners Progression
High Skill Movements
- resistance increase until tech breakdown

Lower Skill Movement
- increase until last rep challenege

MAX: only after several months of training
Rep Schemes
5+ = prep, hypertrophy, early

3 = Strength, conversion

1-2 = Power, competition
Week 1 Program
Intro to Simulus

4 sets w/ 2 at top %
Week 2 Program
High Volume Week

5 sets w. 3 at top %
Week 3 Program
Unloading Week

3 sets w/ 1 top %
Week 4
Max Week

4 sets w/ 1 top NEW %