Olympic Weightlifting 101
Olympic Weightlifting 101 Program: Free
The Olympic Weightlifting program is one of the most popular programs among athletes. It’s easy to learn and requires no equipment. You just need to have a barbell or dumbbells, some straps, and your own bodyweight.
There are many benefits of learning how to lift weights. Here are few of them:
It develops strength and stamina. Strength helps you perform better at any activity. Stamina helps you do things like run faster, jump higher, climb stairs, etc… It builds muscle mass which makes you stronger and more resilient against injury. Muscle mass increases your physical fitness level which improves your overall health and well being. It helps you lose fat.
Fat slows down your metabolism which means it takes longer for you to burn calories. When you exercise regularly, your body burns more calories than when you don’t exercise. This results in a loss of fat.
If you’re interested in learning how to lift weights, here are some tips:
You can start with the basic program first before moving up to more advanced ones if desired. You need to learn the proper form of each exercise before you start lifting heavy or else you may get injured. You can look up videos on the internet or ask for a trainer in your gym to teach you proper form. Once you learn the proper form, start doing exercises like squats, deadlifts, bench presses, and overhead presses. These are some of the most popular weight training exercises.
As these exercises become easier, add more weight.
If you want to learn more about weight training programs, visit the community link below. You can also discuss your own weight lifting routine there.
Fail To Plan, Plan To Fail: Weightlifting
Olympic Weightlifting 101 Program Free
Olympic lifting program and workout routine is very beneficial for everyone to increase strength and improve health.
Olympic lifting is a style of lifting that is focused on speed, explosive power and the ability to lift heavy weights. This style involves lifting the heaviest weights possible for you while still focusing on your speed. There are many types of Olympic lifts but they are all fundamentally different. The main ones are the snatch and the clean and jerk. Each lift has a technique that should be learned from a qualified instructor.
Olympic lifting is a very common event in the Olympics, but these events are very different from what most people think. The Olympic lifters only perform lifts that emphasis on heavy weights and speed, unlike the power lifting competition that involves three lifts, one being the squat and others focusing on endurance and how much you can lift.
One of the best things about the olympic lifting program is it’s great for building explosive strength. In today’s world, many jobs require quick bursts of energy and being able to pick something up and run with it. The sport of Olympic lifting is perfect for building explosive strength and improving your own personal performance.
As always, when trying a new exercise program check with your doctor before you start. If you already have a routine that you perform regularly, let the coach know what you’ve been doing so they can best advise you on which group to place you in.
Remember, when you train for an Olympic event, you’re not just training for a few months in hopes of winning a medal at the Olympics. You’re training for many years and making it a lifestyle. If you really love the sport then you’ll gladly make that commitment.
Olympic weightlifting is one of my favorite events as it is very technical and involves more strategy than raw strength.
Olympic lifting is such an exciting event to watch and really showcases the greatest athletes on the planet. The hard work and dedication that goes into being an olympic lifter is something to be admired. These are real athletes and real heroes, for they won’t just be lifting hundreds of pounds, but thousands.
Olympic weightlifting has many benefits both physically and mentally. It improves your strength, stamina, flexibility, agility and balance. It also increases your body’s ability to produce energy, improves bone strength, helps prevent injury and so much more.
Most of us want to be able to lift heavy objects, whether it’s a couch or a car to help a friend in need, move a heavy object out of the way or just to be able to pick up a bag of groceries from the ground.
Weightlifting has been around since the beginning of time and the desire to push our physical limitations is part of human nature.
Many of us have probably tried to lift something heavy and found ourselves unable to do so due to a lack of strength or flexibility. But through weightlifting, we can increase our chances of being able to do those things.
Most people think that in order to start a weightlifting routine you need to be a certain age or size. This is not true at all. Anyone of any age can start weightlifting, it is never too late to benefit from the positive aspects of weight training.
Weightlifting can be a great experience for children. Not only will it help them stay healthy, it will give them confidence and improve their self esteem. Weight training should always be supervised by a parent or other responsible adult, especially when using free weights. The child should always start out with lighter weights and work their way up as they get stronger and more experienced.
Weightlifting can even benefit the elderly. It has been proven that weight training can help prevent osteoporosis, improve balance and prevent falls. There are special programs designed for senior citizens that incorporate weight training along with aerobic activity and flexibility exercises.
Training for the Olympics
To become an Olympic lifter you must be dedicated to your routine, but most importantly, you must love what you’re doing. The hours in the gym may seem endless and the term “over training” will make you cringe, but if you really want it, you’ll do what it takes to reach your goals and hopefully fulfill your Olympic dreams.
If you want to be a weightlifter, you have to start loving the weights. You have to want to be big and strong more than anything else. You have to put in the hours. And most importantly, you have to set your mind on becoming a champion.
Most of your workouts will consist of lifting weights in the gym. Many people think that all you have to do is pick up a heavy weight and put it back down and you’ve lifted. This isn’t true at all. If that’s all you’re doing, then you’re missing out on a great opportunity to improve not only your strength but also your technique. Proper technique is extremely important if you want to lift heavier weights without getting hurt.
The barbell exercises in weightlifting are the snatch, clean and jerk and the squat. To improve your technique, you need to practice over and over and over again. This is called perfecting your form.
You’ll also work on flexibility training and cardiovascular training during your workout sessions.
Weightlifting is not just a physical activity, it’s also a mental one. You need to be determined to reach your goals if you want to succeed.
In order to improve your mental abilities, you need to engage in stretching exercises at the beginning of your weight training routine. This will stretch and relax your muscles and allow you to concentrate easier and for a longer period of time.
To work on your speed and agility, you can do weight training for these two aspects as well. This is known as plyometrics.
Weightlifters also need to focus on their diets. They need to eat large amounts of food since they are putting their bodies under a lot more stress than the average person. They need to consume foods that will give them enough energy to make it through a heavy workout and still have enough energy left over for the next day’s session.
Of course, there’s always supplementation. There are many different supplements out there that can help you reach your goals. They range from simple things like weight gainers to expensive and very effective steroids. It’s all up to you and what you’re comfortable with.
If you’re a teenager, your parents may not be so thrilled with you wanting to take weight training or any kind of supplement. They may even have you stop altogether. If this is the case, you’re going to have to do some sneaking. Make sure you get enough food in you so you don’t get malnourished and keep up with your water intake.
You may want to try different things if weightlifting doesn’t work for you. Bodybuilding includes many different activities from weightlifting to aerobic activity to yoga. You could always try something like gymnastics where there is a lot of flexibility training.
Swimming is another sport that will help you in all areas. It requires a lot of stamina, flexibility and strength to swim those laps. You’ll improve your cardiovascular abilities while doing it too.
Somewhere in between sports and weightlifting is martial arts. Martial arts training can focus on flexibility, strength or even more mental training. It all depends on the style you choose. Karate and taekwondo are both good for your physical abilities while aikido or tai chi are better for your mental state.
Of course, you can always not work out at all. Make up whatever excuse you want. It’s your life and your body so it’s your choice.
Now that you’ve decided what activity you want to do, it’s time to continue the workout. Well, if you’ve been following this guide, you already know what you want to do so you can just skip this part.
Check your PM’s ladies and gentlemen.
Weighing yourself in would be a good idea at this point too.
Good. Looks like you’ve started off on the right foot. You’re currently on the right track to a better life. Just keep at it and you’ll be where you want to be in no time.
Weighing yourself in is a good thing to do each week if you can. Try to weigh in weekly, or at least monthly. Weigh yourself first thing in the morning before you eat or drink anything.
Pay attention to your body while you work out too. If something feels wrong, see a doctor. The last thing you want to do is cause damage to your body because you didn’t take care of it.
Oh, also, if you’re a teen looking to start working out and want a cool looking body by the time you’re an adult, start eating right now. Seriously. If you don’t have your body developing properly by the time puberty hits, you’re pretty much locked into whatever body type you have at that stage. You’ll still be able to change it later on down the road but you’re going to have to work a lot harder at it.
Now that you’ve gotten started on your journey, it’s time to do the first workout.
We’re going to start with something easy. All you need is some room in your house and about ten minutes to complete it. Go ahead and choose your starter workout.
Ten Minute PM Workout
This is the workout I did when I first started working out many years ago. It’s simple and gets the job done. Do this workout everyday for a week before moving on to something more intensive.
The Warm Up
This will get your blood flowing and muscles ready for exercise. In just a few minutes, you’ll go from catatonic to having a surge of energy for the exercises that are to come. Just be sure to actually warm up. A proper warm up will ensure that you don’t get injured. It will also ensure that your muscles are ready and able to work.
Here’s what you need to do for the warm up:
Run in place for a minute.
Then, do some jumping jacks for one minute.
Finish with some easy stretching for two minutes. Do some neck bridges, torso twists, arm swings, etc.
These exercises are fairly easy. If you’re really finding them difficult, I’d recommend either increasing the amount of time you spend on each set or just wait a few weeks and come back to this workout. When you can do these exercises easily, it’s time to move on to something more intensive.
Here’s what you’ll be doing:
Push Ups: Do as many as you can for one set. Rest and then do another set. Rest again and do a third set.
Exercise Ball Crunches: Lie back onto an exercise ball and do sit ups. Try to touch your chest to the ball. Repeat for as many reps as you can.
Jumping Jacks: Jumping jacks are easy to learn. Just jump and spread your arms and legs out as you do so. Repeat for as many reps as you want.
That’s all for this week. If you didn’t do anything else, at least do the ten minute warm up, it will get your blood flowing and make the rest of the workout much easier.
Remember to weigh yourself in each week and keep track of it. Weigh in every Monday so you know how your weekly progress is going.
We’ll check in next week to see how you’re doing.
Until then, work hard and most of all, have fun!
Workout Schedule: Loaded oulder Presses Chest Exercises Barbell Rows Back Exercises Deadlifts Core Exercises Push Ups Shoulder Exercises Pull Ups Core Exercises Squats Deadlift Rest and Weigh In
I’m Finished With Part 1!
You’ve made it through the first part of the workout program. Be sure to come back next week to see how you did and how much progress you’ve made.
Be sure to weigh in by yourself on Monday. We’re not here to help you so be sure to find a scale and weigh in naked (Obviously).
Make sure you eat well and drink plenty of water this weekend.
Part 2 Coming Soon!
Please Rate This Submission(Don’t worry, you can keep it a secret)
Make sure to come back next week to see how you did!
Sources & references used in this article:
- Olympic weightlifting and the introduction of steroids: a statistical analysis of world championship results, 1948–72 (JD Fair – The International Journal of the History of Sport, 1988 – Taylor & Francis)
- Comparative biomechanics of the jerk in Olympic weightlifting (SA Grabe, CJ Widule – Research quarterly for exercise and sport, 1988 – Taylor & Francis)
- Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis (D Hackett, T Davies, N Soomro… – British journal of sports …, 2016 – bjsm.bmj.com)
- A Review of power output studies of olympic and powerlifting: methodology, performance (I Garhammer – J. Strength Cond. Res, 1993 – cdn.criticalbench.com)
- Propulsion forces as a function of intensity for weightlifting and vertical jumping (J Garhammer, R Gregor – J Appl Sport Sci Res, 1992 – test3.waxmansgym.com)
- Training for weightlifting (J Garhammer, B Takano – Strength and power in sport, 1992 – Wiley Online Library)
- The effect of steroid hormones on the physical performance of boys and girls during an Olympic weightlifting competition (B Crewther, Z Obminski, C Cook – Pediatric exercise …, 2016 – journals.humankinetics.com)