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47 Cards in this Set
- Front
- Back
Goals of USAW
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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 |
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Use for Weightlifting
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Competitive Sport
Strength and Conditiong/Funcational Fitness |
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Weightlifting as a Sport
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Only one with barbell
Since 1896 Many classes, many ages and people |
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Weightlifting for Strength and Conditiong for a Sport
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Ground Base
- Create Force - Triple Extension Time Efficient - One exercise works multiple muscle groups |
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Weightlifting Full Body Developement
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- Kinesthetic Awareness
- Hypertrophy - Neural Adap ~ (slide) - Trains Core |
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Neural Adaps of Weightlifting
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- Improved Intramuscular Coordination (recruitment and frequency coding)
- Improved Intramuscular Coordination (synchronization) |
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Functional Movement
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Anke
Hips Spine Shoulders Movements in 1: - Deadlift - Squatting - Overheard Press - Rowing - Jumping |
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Functional Stability
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Ability to recieve a load in strong position
High Pull vs "catching" |
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Personal Safety
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Correct footwear
Correct Clothing Safe, Effiecient Technique No Horseplay Be Aware Use Spotters Hand Care Don't max with beginners |
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Personal Safety (working out)
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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 |
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Equipment/Organization Saftey
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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 |
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Individualism
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Ensure Mobility for:
- minimize injury - proper technique - movement pattern overload Make sure no previous injuries |
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Evaluation
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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 |
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Overhead Squat
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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 |
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Overhead Squat (assessment)
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Dowel Forward = restrict in lats, pecs, thoracic spine
Not Bellow Parallel = tight hips/ankles Raising Heels = tight achilies/gastroc |
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Effiecient Technique
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Physics applied to the human body
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Center of Gravity
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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 |
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Area of Base
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Foot position
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Trajectory
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Triple Extension
- Ankle - Knee - Hips Shoulder Elavation ("shrug") |
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Newton's Third Law of Motion
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For every action, there is an equal or opposite reaction
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Equipment/Organization Saftey
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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 |
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Individualism
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Ensure Mobility for:
- minimize injury - proper technique - movement pattern overload Make sure no previous injuries |
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Evaluation
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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 |
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Overhead Squat
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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 |
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Overhead Squat (assessment)
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Dowel Forward = restrict in lats, pecs, thoracic spine
Not Bellow Parallel = tight hips/ankles Raising Heels = tight achilies/gastroc |
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Effiecient Technique
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Physics applied to the human body
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Center of Gravity
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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 |
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Area of Base
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Foot position
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Trajectory
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Triple Extension
- Ankle - Knee - Hips Shoulder Elavation ("shrug") |
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Newton's Third Law of Motion
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For every action, there is an equal or opposite reaction
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Snatch & Clean
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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 |
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Clean Progression
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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 |
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Snatch Progression
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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 |
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Jerk Progression
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1. Press
2. Push Press 3. Power Jerk 4. Foot Work Drill 5. Jerk |
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Clean (?)
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Pull Up Front Squat
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Snatch (?)
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Pull Overhead Squat
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Jerk (?)
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Pull Push Press
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Principle of Progressive Overload
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Regimines of Stress
Produce environment of stress - systematic increase - systematic adaptation |
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Three Types of Stress
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Too little
Too Much Optimum Stress |
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Exercise Categories
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Lifted
- Snatch - Clean Overheard - Snatch - Jerk Squat Pull |
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Beginners Programming
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- no 1RM known, no adaptation known
Guidelines: - stress high skill - Multi Joint - Light weight (3-5 reps) Lower skill, large group - 6-10 reps |
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Beginners Progression
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High Skill Movements
- resistance increase until tech breakdown Lower Skill Movement - increase until last rep challenege MAX: only after several months of training |
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Rep Schemes
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5+ = prep, hypertrophy, early
3 = Strength, conversion 1-2 = Power, competition |
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Week 1 Program
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Intro to Simulus
4 sets w/ 2 at top % |
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Week 2 Program
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High Volume Week
5 sets w. 3 at top % |
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Week 3 Program
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Unloading Week
3 sets w/ 1 top % |
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Week 4
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Max Week
4 sets w/ 1 top NEW % |