What is Olympic Weightlifting
It is sad that these great movements hardly exist anymore in the training programs of the West. Those who are performing Olympic weightlifting still have a clear-cut advantage over those who are not in improving performance. How often do you walk into a gym and you see somebody snatching, or clean and jerking a barbell? Not often, if ever. Many people are dragged into fearing these lifts because of the words of a few. Over time these lifts have been credited as being the most dangerous form of exercise. What people don’t understand is that: exercises do not injure people, improper technique and loading beyond ones capability injure people. It’s the uneducated lifter using poor form and inadequate warm-up that results in injuries. The safety of Olympic lifting has been documented in several studies. One study has shown that Olympic lifting has the lowest number of injuries per 100hrs trained compared to both bodybuilding and powerlifting (1). Olympic lifting is often trained very intensely and with a much greater frequency than a bodybuilding routine. The Bulgarian’s train 4-6hrs a day in the gym spread over several sessions, working Olympic lifts for 6 days a week. (2). The Chinese also train in a similar manner. In the Eastern European countries Olympic lifting is virtually the national sport and being a weightlifter is a full time job, with bodybuilding a distant second. Far from being the safe option, traditional bodybuilding methods can be very hazardous to athletes in speed and strength sports such as American football or soccer. The reason for this is Olympic lifts use a much greater range of motion, which exposes the connective tissues, tendons, ligaments and muscle fibers to various angles and degrees of resistance. This helps the body become more functional, in that it can learn to cope with a variety of forces and activities without becoming injured. Whereas bodybuilding uses isolation movements that can often make the body imbalanced. In addition to this, bodybuilding exercises slows you down. Having a great deal of muscle mass does not necessarily make you slow, but if you gained that muscle mass through bodybuilding style training it is not functional. If you look at the best Athletes in the Olympic Games 90% of them will have one thing in common, ranging from pole vaulters to shot putters, they all have some form of Olympic weightlifting in their program. Even if that ranges from the traditional power clean to the much more complex snatch. These athletes understand the importance and benefits of these movements and the carry over to their sport. Olympic lifts train the athlete to explode and use the maximum possible force. They develop a high Rate of Force (RF), a key point in sports training. Olympic lifters train fast twitch muscle fibers, the fibers that are employed to give you speed, explosiveness and power. It has been shown that the percentage of fast twitch fibers in the body directly contributes to the vertical jump, the more you have the higher you are able to jump (3), and this is the best indicator for athletic ability in American football athletes (4). The jumping and running abilities of Olympic lifters were documented in the Mexico City Olympic Games where they out ran and out jumped the jumpers and sprinters in the vertical jump and 25m sprint! This is an amazing feat considering these men do not train specifically for jumping or running.There are also many other great benefits of Olympic lifts that help athletes. They develop great amounts of flexibility, a key factor in sports. They teach an athlete to coordinate their body. They teach discipline in studying and mastering the technical challenges of the lifts. They have also been used for helping athlete’s recover from older injuries. In a study done by Stone, Wilson, Blessing and Rozenek (5), athletes performed an Olympic lift for eight straight weeks, and it was found that the athletes’ resting heart rate decreased by 8%, systolic blood pressure decreased by 4%, lean body weight increased by 4% and body fat dropped by 6%. It is a very sad fact that there are only around 1,500 competing Olympic lifters in America today. If I could I would change that, but there is very little one can do but to open up people’s minds and help them realize the benefits. Perhaps one day we will walk into a gym and we will not see dumbbells or bench press machines, but we will see men on platforms moving huge amounts of weight from the ground to above their head like it was nothing. Hopefully I have shown you the benefits of the lifts and cleared out some of the negative factors that people use to knock down Olympic weightlifting.How should we train the Olympic lifts?In Olympic lifting there is no typical routine as there is in bodybuilding. We can’t use a training split because we are not attempting to work each muscle in isolation. We are working at developing power and speed, which requires a completely different training concept. Don’t be scared of training Olympic lifts more frequently than a typical bodybuilding routine allows, despite the level of effort involved in it is surprisingly hard to become over-trained. Although it does take a toll on the body’s fast twitch fibers, Olympic lifts are more concerned about developing the body’s central nervous system (CNS) than the musculature. Because there is no eccentric element to the lift, because the lifts are completed so rapidly, and because the few reps are performed in each set, there should be little soreness the next day (delayed onset muscle soreness or DOMS). In training for Olympic lifts, break down training into core lifts and assistance lifts. You will notice in the above routine that core lifts (snatch/clean/jerk and variations) are first, in order to train them whilst you are fresh, and assistance lifts afterwards. Assistance lifts are in place to help the body deal with the strains imposed by the core lifts, to create a basic level of hypertrophy and to develop absolute strength. Hypertrophy does have a role to play in Olympic lifting, a larger muscle is a stronger muscle, if this wasn’t the case it wouldn’t be divided into weight divisions at the Olympics. But obviously training for CNS development is our main purpose. It is the central nervous system that inhibits us from using our full potential in sports. I’m sure you have heard of the old lady finding superhuman strength to lift a car off her child. This is an example of CNS inhibition being completely neutralized. The body’s musculature is actually capable of a great deal more strength than we can tap into, but if we constantly used our whole potential we would constantly injure ourselves. What Olympic weightlifting does is increase the strength of signals to our muscles, creates greater synchronization between muscle fibers and allows us to recruit more muscle fibers by reducing inhibition. References and Work Cited:
- (1)Source: Brian P. Hamill, “Relative Safety of Weightlifting and Weight Training,” _Journal of Strength Conditioning Research, Vol. 8, No. 1(1994): 53-57
- (2)Zatsisorsky, VM “Science and Practice of Strength Training” Human Kinetics, 1995
- (3)Bosco C & Komi (1979b) Mechanical characteristics and fiber composition of human leg extensor muscles Eur J Appl Physiol 41:275-284
- (4)Sawyer D, Ostarello J, Suess E, Dempsey M. (2002). Relationship Between Football Playing Ability and Selected Performance Measures. The Journal of Strength and Conditioning Research: 16(4), pp. 611 - 616.
(5)Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic Style Weight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9.
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