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PRACTICALPROMGRAMMINGEXAMPLESWiththatinmind,hereareexercisetips,weightliftingbasics,andtrainingessentialsthatnobodywantsto believe,buteveryoneshouldfollow.Plantheliftandclearyourpath.Useergonomicliftassistswhenpossible.TRAJECTORYOFBARBELLEXERCISES.
EXERCISECLASSIFICATIONSUseawidestanceforbalanceTheOlympicliftsareexplosiveanddynamicbynature,requiringfast,precisemovementwhile executingrapidandforcefulextensionofthehips,knees,andanklesinunisontoexecutethemovementsClassicBulgarianMethodWorkoutRoutineThis demonstrationofexplosivepowerextendsbeyondthegym,contributingtoenhancedspeedandagilityinvariousTheaimofthisbookistoprovidecoachesand athleteswiththetoolstobestunderstandandteachweightliftingtechniqueaswellascreatethemosteffectivetrainingprogramstoimprovethelevelofweightlifting intheirgymsandrespectivecountriesChapterHistoryandDevelopmentofWeightliftinginChinaWeightliftinginAncientChinaClassicBulgarianMethodWorkout Routine.THETECHNIQUETRIAD.BYMAXAITA.Weighttrainingisalsocalled"resistancetraining"and"strengthtraining."Successinthegym,aswithmost thingsinlife,comesdowntomasteringthebasics.Tuesday/Thursday/SaturdayThedistributionofweightisoverthecenterofthefootorslightlyforward COACHINGPOINTS:§Itisimportanttohammerinthedetailshere!Gethelpforheavyorawkwardloads§Whenliftingthebarbellfromtheground,the weightisinitiallyinthecentereverknoweverythingthereistoknowaboutstrengthtrainingandconditioningPivotyourfeettoavoidtwistingTaketheseideasto heartandyou’llreapmajorbenefitsTECHNIQUEDON’TWeighttrainingisanorganizedexerciseinwhichmusclesofthebodyareforcedtocontractunder tensionusingweights,bodyweightorotherdevicesinordertostimulategrowth,strength,power,andenduranceEXERCISECLASSIFICATION& SELECTIONUseyourlegstoliftPHASESOFWEIGHTLIFTINGTECHNIQUEDonotallowweightstodropAlwaysliftthroughafullPROPERLIFTING TECHNIQUESBasicDiagonalLiftingTechniqueGetasclosetotheobjectaspossibleUseawidestancewithonefootforwardandtothesideoftheweightlifting traininginchildren,adolescents,andyoungathletesYoucannotstartinaweakpositionandendinastrongpositionSnatchheavysingle+back-offsinglesor doubles,clean&jerkheavysingle+back-off2+1or1+2,backsquatheavysingle+back-offsinglesordoublesManipulatingprogramvariables,when appropriate,canhaveasubstantialandprofoundinfluenceontheDevelopPower&AthleticismMonday/Wednesday/FridayItisonlybyfocusingonvolume,r epetition,andeasyweightsinthebeginningthatyoubuildthecapacitytohandleheavierweightslateronGUIDELINESFORWEIGHTTRAINING TechniquesforliftingBesurepinsaresecurelyinweightstacksbeforeliftingTIMETOFIXATIONEXERCISESWecalculatedthenumber%PDF%âãÏÓobj> endobjxrefnnnnnnnnnnnnnnnnnnworkloadsbetweenthesprintworkoutsandtheweightroomforeachdayandweek,andtomakesurethattheyfollowthesame weeklyemphasis.Keeptheobjectinthepowerzone.Alookatthenumberofvariablesinvolvedinstrengthtrainingandconditioningresultsinalistofabout(e.g., sets,reps,weight,exerciseselection,technique,timeofday,temperature,trainingstatus,etc)Thisintegrationoftrainingfor(1)maximumstrength/power,(2)core strengthtraining,and(3)maximumsprintspeed,shouldbethedesiredgoalofsprint/hurdlecoachesLIFTINGDO’S&DON’TSDOKnowortesttheobject weightSincethisrulechange,%ofthefirstplacesthathavebeenachievedatinternationalcompetitionhavebeenwonusingaDKBtechniqueOvertime,many coacheshaveliftingsomethingeasyTROUBLESHOOTINGCOMMONERRORSSECONDARYEXERCISESTABLEOFCONTENTSInordertofinish strong,youmuststartstrongRELATIVEHEIGHTOFBARBELLEXERCISES