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Taking A Long Term Approach To The Development Of.8
Taking A Long Term Approach To The Development Of.8
Approach to the
Development of
Weightlifting Ability in
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Young Athletes
Stephanie J. Morris, MSc, CSCS,1 Jon L. Oliver, PhD,1,2 Jason S. Pedley, PhD,1 G. Gregory Haff, PhD, CSCS*D,3,4
and Rhodri S. Lloyd, PhD, CSCS*D1,2,5
1
Youth Physical Development Centre, Cardiff School of Sport and Health Sciences, Cardiff Metropolitan University,
Cardiff, United Kingdom; 2Sport Performance Research Institute, New Zealand (SPRINZ), AUT University, Auckland,
New Zealand; 3School of Medical and Health Sciences, Edith Cowan University, Western Australia, Australia;
4
Directorate of Psychology and Sport, University of Salford, Salford, United Kingdom; and 5Centre for Sport Science
and Human Performance, Waikato Institute of Technology, Hamilton, New Zealand
ABSTRACT have 3 attempts to lift the maximum force and rate of force development
amount of weight in both lifts; with for weightlifting performance.
Despite previous misconceptions,
athletes placing within their respec-
youth participation in weightlifting is
tive bodyweight class as determined THE TRANSFERENCE OF
now recognized as safe and beneficial WEIGHTLIFTING
by the sum of the highest completed
when delivered, programed, and mon- lift for both movements. Some of the Although the superior power output
itored by a qualified professional. This highest absolute and relative peak of weightlifters may be related to
article explores teaching progressions power outputs reported in the liter- sport-selection factors, it is also
to help coaches periodize weightlifting ature have been achieved in the likely to be the result of long-term
training for young or novice athletes, weightlifting movements, with adaptations to the type of training
with consideration to the theoretical national lifters producing a relative programs that they are exposed to
concepts underpinning long-term ath- peak power output of 55.8 Watts/ (51,53,68). Considering the high
letic development. It is hoped that the kg (6981 W/125 kg) during the strength and power expression dur-
structured and progressive guidelines second pull of the clean (54). Power ing the competitive weightlifting
outputs for athletes of similar body- movements (51,53,70), weightlifting
presented in the current article will
weights have been found to be 2 to 3 training methods are commonly used
help coaches develop the weightlifting
times higher in the weightlifting to develop and improve physical
performance of their young athletes in
movements than in squats and qualities required in many sports
a safe and effective manner.
deadlifts (55). Maximum strength, (59,64,67,71). Such benefits are espe-
identified as squat one repetition cially transferable to explosive move-
INTRODUCTION
maximum (1RM), and peak power ments such as sprinting and jumping
eightlifting is a sport where (21). Furthermore, performance of
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Long-Term Development of Weightlifting
the snatch, clean and jerk, and deriv- training mode-specific (35,36) mod- Replacing half of the training time with
ative lifts (i.e., clean and snatch els, there is little published material weightlifting exercises resulted in similar
shrug, clean and snatch pull from regarding how to approach the long- gains in athletic performance, but also
various positions, power clean and term development of weightlifting enabled the young athletes to acquire
snatch, and push jerk) typically use ability from a young age. highly transferable weightlifting move-
moderate to high external loads, Childhood represents the developmen- ment skills (105). Childhood may be the
with minimal to no deceleration in tal period of life from the end of infancy best time to introduce young athletes to
the propulsion phase of the move- to the beginning of adolescence, refer- weightlifting-based training because
ments (52,68). In contrast to typical ring generally to children up to the age neuroplasticity is high, making it the
resistance training exercises, the bal- of 11 and 13 years in girls and boys, ideal time to learn and refine motor
listic nature of these movements is respectively (83,91). The term adoles- control strategies that may induce adap-
advantageous to strength-speed cence refers to a period of life between tations beneficial to performance and
adaptations, which are beneficial for childhood and adulthood, when sec- later assist in the acquisition of more
all sports hence its popularity as a ondary sex characteristics are devel- complex movement skills (33,57,96).
training method; for example, 95% oped. Although adolescence is a Although weightlifting exercises and
of National Basketball Association more difficult period to define in terms their derivatives have shown to posi-
(118), 88% of National Football of chronological age due to differential tively influence a number of key perfor-
League (38), and 100% of National maturation rates, girls 12–18 years and mance variables (59,64,67,71), some
Hockey League (39) strength and boys 14–18 years are generally consid- coaches are still reluctant to introduce
conditioning coaches reported using ered adolescents (83). The period of novice athletes to weightlifting-based
weightlifting as part of training. In childhood seems to be the optimal training methods, often suggesting that
addition to the development of time to develop coordination and teaching weightlifting movements is
force-generating capacities, the high movement competency because neu- overly time-consuming due to the tech-
skill complexity required for the romuscular adaptation is heightened nical demands of the lifts (65). Contrast-
weightlifting exercises also facilitates due to greater levels of neural plasticity ingly, technique improvements from a
improvements in motor control, in the developing brain (22). Based short-term weightlifting intervention
improving coordination of activation upon previous meta-analytical data, have been found in athletes naive to
of muscle groups and motor units prepubertal and early-pubertal youth weightlifting, after performing 2 training
(45,61). These adaptations have the can achieve approximately 50% greater sessions per week for 4-weeks (64,71).
potential to also aid in the develop- training-induced gains in motor skills Furthermore, many coaches may use
ment of more complex sports in response to resistance training inter-
movements, which is why the inclu- loaded jumps as an alternative to weight-
ventions compared to adolescents (11). lifting exercises due to the comparably
sion of weightlifting in long-term More recently, research has identified
athletic development (LTAD) pro- lower skill demand but similar effective-
that less mature athletes may have an ness for improving explosive perfor-
grams could also benefit coaches in increased sensitivity to adaptations in
other sports who adopt weightlifting mance (104). Importantly, however,
motor control after neuromuscular loaded jump training does not elicit com-
as a training mode for their ath-
training (34). Cumulatively, these find- parable adaptations in an athlete’s eccen-
letes. At the present time, long-
ings indicate that athletes should ide- tric strength and ability to rapidly accept
term approaches to athlete physical
ally be introduced to weightlifting- force, as developed from the catch
development seem especially impor-
based training methods during child- phases of the weightlifting movements
tant, given the declining levels of
hood, before the adolescent growth (27,29). Although the context of each
muscular strength and overall habit-
spurt, learning the weightlifting move- athletic development program is unique
ual physical activity in young indi-
ments while neuroplasticity is at its to the environment and personnel within
viduals (113).
highest. that environment, a common goal of
INTRODUCING WEIGHTLIFTING Performance improvements have been LTAD is to promote habitual improve-
TO YOUNG AND NOVICE found in young athletes, representing ments in athleticism over time to
ATHLETES both children and adolescents (83), after improve performance, reduce injury risk,
Achieving weightlifting expertise short-term weightlifting interventions and enhance health and wellbeing (41).
requires a systematic approach to (23,64,105). Improvements in perfor- Short-term investment in technical
develop both the skills and strength mance were similar when comparing development of weightlifting move-
to complete complex lifts under the effect of resistance training, or a ments, with ongoing technical refine-
heavy loads. Although general mod- combined resistance and weightlifting ment and weightlifting training, will
els of LTAD exist (6,49,87) together programs for young athletes, equally pay dividends later in a young athlete’s
with sport-specific (15,19,86) and matched in training dose (105). career; therefore, qualified practitioners
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Long-Term Development of Weightlifting
Table 1
Phases of the clean and jerk and snatch
Transition From a position in which the barbell is immediately at From a position in which the barbell is immediately at
the patella to a position in which the barbell is the patella to a position in which the barbell is
positioned midthigh positioned at the upper thigh
2nd Pull From a position in which the barbell is positioned at From a position in which the barbell is positioned at
the midthigh, the athlete should extend at the the upper thigh, the athlete should extend at the
hips, knees, and ankles moving the bar to a hips, knees, and ankles moving the bar to a
position of maximal barbell height position of maximal barbell height
Catch From a position of maximal barbell height to a From a position of maximal barbell height to a
position in which the bar is caught resting on the position in which the bar is caught above head in
anterior deltoids, in a front-squat position an overhead-squat position
Recovery From a position in which the bar is caught resting on From a position in which the bar is caught above
the anterior deltoids to a standing position with head in an overhead-squat position to a standing
the bar remaining in a front-rack position position with the bar remaining above head.
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Long-Term Development of Weightlifting
Figure 2. Clean, jerk, and snatch, and exercise progressions (RDL 5 Romanian deadlift; BHN 5 behind neck; OH 5 overhead; CMJ 5
countermovement jump; BW 5 bodyweight; SG 5 snatch grip). Exercises are ordered by increasing movement com-
plexity and increasing technical specificity from the bottom of the pyramid working upward as indicated by increased
color depth; progressing upward from AMSC, to foundation strength, weightlifting derivatives level 1, weightlifting
derivatives level 2, and full lifts.
priority has shifted to the development overhead squat, and press in the split (88). Hip hinging, squatting, and jump-
of explosive strength. position) should be achieved. Exercises ing are all key movement phases in the
A “top down” approach for teaching the progress upward from AMSC, to foun- weightlifting movements themselves,
weightlifting movements is frequently dation strength exercises that serve as with the hang positions necessitating
recommended in coaching guidelines foundations for the increasingly more a Romanian deadlift (RDL) movement,
(35,36,86). In this approach, the distinct specific weightlifting movements, to the triple extension movement in the
phases in the clean and snatch (Table 1) then weightlifting derivatives level 1, second pull mimicking the explosive
are taught in reverse order to their per- weightlifting derivatives level 2, and full hip and knee joint extension required
formance in the whole movements; first lifts. for a jump, and the squat position being
teaching the catch position, then hang the movement required for the catch
derivatives inclusive of the transition TRAINING FOCUS position in the clean and snatch move-
and second pull, first pull, and then ments. Hence, these AMSC should be
BEGINNER
the whole movement, with the athlete deemed as essential prerequisites to
often learning multiple exercises con- As a prerequisite to training, athletes performance of the clean and snatch
currently at each stage. This approach must demonstrate the ability to follow movements. Likewise, the athlete
is logical and safe, ensuring athletes can coaching instructions and handle the should develop movement compe-
perform the overhead squat, for exam- attention demands of a training pro- tency in lower-body unilateral exer-
ple, before expecting them to perform a gram, which typically occurs around cises such as the split squat, with the
hang snatch in which they have to catch the age of 7 or 8 years (99). Before movement replicating similar positions
the bar in the overhead squat position. learning the weightlifting movements to those required in the split jerk
In addition, the top down approach is in or attempting to perform any of the movement.
alignment with the motor learning con- movements and their associated deriv- The catch phases of the weightlifting
cept known as reverse or backward atives, a young and/or inexperienced movements demand high force
chaining (24), demonstrated to be an athlete must also demonstrate their abil- absorption in a short duration of time
effective method for teaching motor ity to perform simpler, prerequisite (29), requiring high levels of eccentric
skills (37,117). Based on this approach, movements. The focus in the beginner strength. In accordance with plyomet-
Figure 2 presents a progression pyramid stage should therefore be the develop- ric progression models, exercise selec-
to aid in the learning of full snatch and ment of AMSC (87,88), the foundation tion should progress from lower to
clean and jerk movements. To ensure a level of the progression pyramid (Fig- higher eccentric loads (84). Therefore,
time-efficient approach to skill acquisi- ure 2), to establish underpinning quali- in the foundation stages, it is important
tion, the exercises follow the top down ties from which specific weightlifting to develop sufficient strength during
approach but also order exercises by technical competency can be devel- body management tasks such as the
increasing movement complexity, from oped. Such an approach aims to avoid AMSC before progressing into the
the bottom of the pyramid working any motor proficiency barriers manifest- weightlifting movements. The correct
upward. The coach must ensure the ing as the exercise complexity increases. landing mechanics, which will be mim-
athlete is competent in the AMSC first; Bilateral lower-body movements, and icked in the catch position of the
from here, competence in the weightlift- jumping and rebounding movements snatch and clean and jerk, should first
ing catch positions (front squat, are identified categories of AMSC be learned in low eccentric load
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Long-Term Development of Weightlifting
joints, and limb segments are assembled snatch from a midthigh or upper- although Figure 2 presents a plethora
to satisfy the task constraints (102). thigh position, respectively, allows of exercises that may be used to pro-
As such, the use of weightlifting deriv- the technique to be simplified while gressively teach the weightlifting
atives or movement “chunking,” rather still taking advantage of the adapta- movements, it is likely the best coach-
than the full lifts that demand whole tions that can be gained from the sec- ing approaches will not include all
body coordination, may be beneficial at ond pull phase (65). Specifically, the these exercises. For example, similari-
this early stage of movement acquisi- barbell jump shrug exercise has been ties in kinetics and kinematics in the
tion to simplify the task and reduce shown to elicit timely training hang clean exercise in comparison to
information load (13). At this stage, improvements in power, encouraging the clean (28) may suggest a close
learning the exercises from the founda- the athlete to achieve full extension in resemblance in perceptual information
tion strength level on the progression the second pull movement by a between the movements, implying in
pyramid should be prioritized (Fig- using familiar jump exercise, while this instance that the deconstructed
ure 2). Teaching the positions relevant teaching a low-complexity weightlift- skill is similar to the full lift. Many of
to the catch phases of the lifts should ing movement (27,121,122). the weightlifting derivatives and varia-
be the priority, learning the front squat Although the jump shrug is a good tions consist of the key phases of the
and the overhead pressing positions developmental exercise, it should be weightlifting movements, with the
relevant to the jerk and snatch catch used with caution because it has the hang clean, for example, comprising
positions. When considering exercise potential to result in an overexagger- the transition, second pull, and catch
selection and intensity, selecting an ated jumping motion, which can phases (Table 1). Importantly, to pre-
exercise with the optimal level of cause issues for the youth athlete vent excessive deconstruction, the
movement challenge and load should when they transition into weightlift- coach must consider whether the exer-
be carefully considered by a coach, as a ing movements that require the ath- cise is a task simplification; in which
difficulty level that is too high or too lete to catch the bar in a fixed position different components of the complex
low could affect athlete motivation, overhead or on the anterior deltoid. coordination patterns are learned in
enjoyment, and performance (20). A viable alternative to using the jump tandem, allowing information and
The coach may prefer to first teach shrug is to use the pull from the mid movements to remain coupled
the overhead movements from a to upper thigh because it requires the throughout (111), or whether learning
behind the neck position, before pro- young athlete to maintain better pos- the new movement may teach perfor-
gressing to in front to reduce potential tural control while working to create mance of abstract movements only
issues related to the barbell being close an effective knee and hip extension, partially relevant to the key phases
to the face of the young athlete who is which leads into a shrugging motion. in the full lift (62). The later move-
learning weightlifting-based move- From a progression perspective, it ments may be used as corrective exer-
ments, promote a better overhead posi- may be useful to first start with the cises to address athletes’ weaknesses;
tion, and reduce anterior-posterior pulling motions and only use the however, they may be less appropriate
postural sway (60). A wooden dowel jump shrug with athletes who are when the primary aim is to ensure
or PVC piping may first be used instead unable demonstrate an appropriate movements transfer to the full lifts.
of a barbell. The lighter load of the triple extension when progressing Therefore, coaches may choose to
PVC pipe will allow the athlete to prac- from the pull into a weightlifting use abstract movement in a training
tice and establish the correct tech- movement that requires the barbell program alongside task simplified
niques, with a lower injury risk if the to be caught overhead or on the ante- movements to develop transferable
athlete was to demonstrate poor tech- rior deltoid. weightlifting movement skills. For
nique. Once technical competency has This approach limits the movement example, jump shrug exercises may
been demonstrated, they may progress solutions available to the athlete, be used in conjunction with cleans
to a light barbell (5–10 kg) and then to removing the contribution from multi- from the knee.
an appropriate weightlifting bar (males ple joint segments, helping them to In an ideal scenario where the athlete
20 kg and females 15 kg). best identify a more optimal move- begins their training during childhood,
Given the high-power outputs and ment solution (12,124). However, de- the athlete is likely to be in the circum-
key contribution of the second pull constructing full movements into pubertal stage of maturation when
phase in the weightlifting move- smaller phases for skill acquisition has they reach the novice stage of the pro-
ments (21,27,51,69,121), but low been suggested to lead to the perfor- gression scheme. The circumpubertal
movement complexity, teaching the mance of abstract movements only stage of maturation is indicative of a
“pulling” element of the movement partially relevant to the end skill (62). period of “adolescent awkwardness”
skill concurrent to the more challeng- The coach should ensure the weight- with potential breakdowns in motor
ing catch positions may be advanta- lifting movements are not decon- coordination as a consequence of
geous (90). Introducing the clean and structed too excessively; therefore, learning to use longer limbs (86).
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Long-Term Development of Weightlifting
weightlifting movements. As such, the In instances where the athlete started (102). Technique errors are likely to be
hang clean and hang snatch may be their development during childhood, more consistent, not to be mistaken
performed, in which the athlete starts they are likely to be in the postpuber- with high movement variability that is
the movement from a position with tal stage of maturation. The postpu- present during the early stages of motor
the bar above the knee and finishes bertal stage of maturation is learning (7,8). Technical errors pre-
in the catch position. Coaches may associated with altered sex hormone sented in training are likely to be only
prefer to teach the hang power snatch concentrations, leading to natural at the heaviest loads and are less likely
and hang power clean variations of the increases in muscle mass and force- to be a result of limitations in skill mas-
lift first. From here, coaches are likely producing capabilities (49,109). In tery, but rather limitations in force
to progress then onto power clean and accordance with the focus of strength expression and absorption.
front squat or power snatch and over- development, it is suggested that to At this stage, the athlete should be
head squat in sequence, to develop further develop athletic potential in competent at performing the exercises
awareness and strength in the catch adolescents, greater external loads on all tiers of the progression pyramid,
positions. The use of combination lifts (e.g., $ 80% of 1RM) should be intro- inclusive of full lifts (Figure 2). The
such as these have been classically duced to provide a progressively coach may select exercise derivatives,
used as tools for developing the key overloading stimulus and take advan- rather than just performing the full lifts,
tage of the naturally occurring phys- to specifically target errors to improve
movement patterns associated with
iological adaptations. In addition, technical performance. Hence, the pro-
the clean and snatch.
adolescents may be experiencing gression pyramid (Figure 2) should be
Once the athlete is able to perform improved proprioceptive senses at
all the derivative movements with viewed in such a way that the athlete is
this stage (87), allowing them to bet-
not restricted to only exercises listed
correct technique, they can then pro- ter adapt to the increased complexity
for their current stage and may perform
ceed to attempting to perform the of the full movements.
exercises in the tiers below to target
full lifts; the clean, jerk, and snatch.
In the interest of continuing the pro- specific technical errors or address
The increased degrees of freedom in
gression in competition exposure, the physical deficiencies. During the
these exercises are indicative of pro-
athlete may look to gain weightlifting snatch for example, skilled lifters dem-
gression, demanding the athlete to competition experience at this stage. onstrate a decreased barbell height in
reorganize around a new movement Given that the athlete is still refining comparison to lesser skilled lifters (58),
solution (112). After this increased their performance of the weightlifting suggesting the importance of speed
movement complexity, heightened movements, the goal at this stage may when dropping under the barbell into
movement variability may be ex- be to achieve 3 valid attempts for both the catch position. Therefore, the
pected at first, indicative of instability the clean and jerk and snatch, rather snatch balance movement may be used
in the movement behavior (110). Var- than aiming to achieve the highest to increase athletes’ speed under the
iability may increase until a specific weight for each lift. To increase athlete bar and thus minimize the distance
critical point, in which the system enjoyment and training adherence, this from peak bar displacement to the
switches to a new, more stable move- may also provide a good opportunity catch position. Examples of correction
ment pattern. The coach should for the athlete to set some perfor- exercises to target specific technical
therefore not be concerned with the mance goals, with the assistance of errors are presented in Table 2. How-
initially heightened movement vari- the coach, one of which may include ever, it should be noted that limitations
ability, given its importance in motor achieving 3 valid attempts for both the of performance and even poor tech-
learning. clean and jerk and snatch. Such an nique may also reflect physical defi-
By this stage, athletes should be approach prioritizes performance con- ciencies (e.g., strength and power,
competent in the AMSC, and basic sistency under competition con- neuromuscular control) (97). For those
strength should already be estab- straints, rather than load lifted and athletes where improvement of limit-
lished. The AMSC are likely to thus competition placing. ing physical capacities is a necessary
remain in the training program to focus, weightlifting derivatives can also
ensure maintenance of competency; ADVANCED be prescribed to elicit specific physical
however, they are likely to make up This stage is representative of the adaptations. For example, jump shrugs
a smaller percentage of training time. autonomous stage of motor learning, or pulls could be used to improve
The focus at the intermediate stage whereby the weightlifting movements explosive strength, owing to their re-
should shift to maximum strength should require little cognitive involve- ported high force and power output
development, owing to reported high ment from the athlete. The athlete is (27,121,122).
correlations (r 5 0.95) existing becoming adept at exploiting forces Owing to the shift in training focus,
between maximum strength and from the weightlifting movements to explosive strength development
weightlifting performance (72). ensure flexible and efficient movements should be a key training priority at this
stage, especially because the rapid include loads that recruit high thresh- constitute a given set). As the athlete
force expression during the second old motor units ($80% of 1RM), low progresses to more structured exer-
pull of the weightlifting movements volumes (,5 reps) and longer rest cises, a high volume of movement rep-
has been identified as a key determi- intervals between sets ($3 minutes) etitions such as 2–4 sets of 8–12
nant of weightlifting performance (63). to allow for full phosphocreatine repetitions should aid in the develop-
The athlete may also look to further recovery (48,81). Consequently, the ment of movement competency, pro-
increase their weightlifting competi- desired training adaptation should be viding sufficient exposure to develop
tion experience at this stage. With a primary factor in dictating training motor control, while still allowing for
refined performance of the weightlift- prescription variables (i.e., volume, a range of different exercises and
ing movements, athletes are at an intensity, repetition velocity, and train- movement stimuli to be completed
appropriate stage of their development ing frequency). within the same session (86). These
to progress in load lifted, hence scoring higher volumes might also be further
determined by the sum of the highest VOLUME AND INTENSITY broken down into clusters to allow for
completed lift in the snatch and clean regular feedback opportunities and
During the beginner stage, when
and jerk is more appropriate. avoid error recurrence across a num-
training is predominantly incorporat-
ing AMSC, volumes will typically be ber of repetitions (e.g., set of 12 repe-
MANIPULATING VOLUME, higher than those prescribed during titions divided into 3 clusters of 4
INTENSITY, VELOCITY, AND the later stages of development that reps). Intensity at this point will be
FREQUENCY OF TRAINING focus on maximal efforts, to provide low, with the athlete typically per-
To achieve the desired adaptation, more opportunities to improve motor forming bodyweight exercises, and in
training prescription needs to be spe- learning. Given the unstructured some cases, exercises might be differ-
cific to challenge the aspects of motor nature of many of the introductory entiated by using assistance (e.g., from
learning and strength development. AMSC games and isometric holds, bands) or changing body position
For example, if the desired adaptation strict sets and repetitions may not ini- (e.g., incline) to ensure all athletes
is to increase maximal strength in tially be prescribed, instead blocks of can perform movements with correct
advanced athletes, training needs to time (e.g., “seconds of work” might technique.
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Long-Term Development of Weightlifting
As the weightlifting movements are populations in a weightlifting move- therefore reduce this rest where possible,
introduced at the novice stage, vol- ment, 1 RM power clean testing has while ensuring technique is not com-
umes will likely decrease, with sets of been shown to have a high degree of promised as a result.
;3–5 repetitions recommended as reproducibility in trained adolescent
being effective during the learning of athletes when standardized testing pro-
REPETITION VELOCITY
weightlifting movements (44). For cedures are followed and qualified
Movement precision is likely to
young athletes, competition-based instruction is present (43). The use of
decrease as a result of increased move-
games may still be incorporated into this testing would not be suitable in
ment speed, in agreement with Fitts’s
training drills with no load to enhance inexperienced lifters, given that the
law (46). Therefore, when athletes are
enjoyment and effort, for example, rac- testing should be technique-driven,
first learning the AMSC, they should be
ing a partner to drop into a front squat with testing aborted once movement encouraged to perform the movements
catch position. The athlete should first deviates from the correct exercise tech- in a controlled manner to ensure they
be able to demonstrate technical pro- nique. For inexperienced lifters, the use achieve the correct positions through-
ficiency with a light resistance such as a of an isometric midthigh pull assess- out. The stability of motor performance
wooden dowel or PVC piping, then ment may be a safe and reliable alter- in youth can be greater in tasks that
progress to light barbells (5–10 kg) native to determine the athletes’ force- require maximum effort in comparison
then to appropriate weightlifting bars producing capabilities (94). Once the to those that demand accuracy (13).
(males 20 kg and females 15 kg). Com- athlete has achieved technical mastery, Therefore, coaches should be cognizant
petitive games and challenges can be heavier loads ($80% of 1RM) can be of potentially higher movement vari-
played when the athletes are perform- used to improve strength (31,81). With ability when performing controlled
ing the movements with no external advanced lifters, supramaximal loads movements (e.g., dowel hinge) in com-
load, adding a fun element to training; may also be used when the movement parison to rapid, explosive movements
for example, marbles can be sealed is broken down into key phases, such (e.g., takeoff mechanics in a counter-
inside the PVC pipes so the young ath- as 120% of clean 1RM for pull to the movement jump).
letes can make a noise with them (93) knee. However, exercises with different Rate of force development is a key
and athletes can race to drop into a intensities should still be used, with the determinant of weightlifting perfor-
catch position on command. It should Union of Soviet Socialist Republics mance (120); therefore, ensuring that
be emphasized that at no point in the National Olympic team reportedly per- weightlifting movements involve explo-
developmental journey should inten- forming only 42% of their total lifting siveness should aid training adaptations
sity be increased at the expense of volume above 80% of 1RM during a and overall performance. Likewise, neg-
movement competency (86). During preparatory training year (130). During ative transfer from learning the move-
the circumpubertal stage of matura- postpuberty, this increase in intensity ments under a speed constraint may
tion, the coach should be mindful of aligns with current recommendations, occur if the movements are instead per-
naturally occurring increased move- which suggest that at this stage of mat- formed in a slow and controlled manner
ment variability resulting from adoles- uration, athletic potential is best devel- (114). Therefore, when the athlete
cent awkwardness; rather than adding oped through increases in external load begins to perform the weightlifting
load to inconsistent and possibly inju- (87), often accompanied by a reduction movements and the associated deriva-
rious movement, higher repetition vol- in training volume (106). tives, they should be instructed to per-
umes may be important to provide As the training focus shifts to the devel- form the exercise at maximal velocity.
sufficient exposure to relearn the opment of explosive strength, the coach When athletes are learning the weight-
movement patterns due to a reduced must ensure sufficient rest between sets lifting movements and the associated
kinesthetic awareness. (typically $ 2 minutes), allowing for derivatives, the use of a pause at key
As the athlete’s proficiency and tech- recovery to ensure the intensity and/or positions may be advantageous to
nical competency in performing the speed of movement can remain high in ensure they achieve the correct posi-
weightlifting movements continues to subsequent sets. In accordance with tions at the end of each phase, and mas-
develop, the prescribed exercise inten- these recommendations, research advo- ter proper technique, while still allowing
sity should increase. At the point in cates the use of high intensity (80–89% of for performance at maximal velocity.
which the athlete is able to demon- 1RM) and longer durations of rest (3– This may also help the athlete to
strate the full lifts with correct tech- 4 minutes) for greater strength gains in develop strength in these positions.
nique across repetitions, it may be experienced young athletes (81). For a Examples include pausing at the end
appropriate to determine a 1RM, competing athlete, a coach should of the first pull to ensure the position
which can then be used to more accu- be mindful of the need to develop is correct, before performing an explo-
rately prescribe the exercise intensity. recovery ability for competition due to sive hang clean or snatch, and pausing
Despite concerns regarding the safety the maximum rest of only 2 minutes in the receiving position of a clean to
and reliability of 1RM testing in youth between lift attempts. A coach may ensure the athlete is balanced and the
Table 3
Key performance Indicators for each phase of the weightlifting movements (9,16,18,52,58,63,77,79,129) (base of
support 5 metatarsal-phalangeal joint to ankle, vertical reference line 5 vertical line drawn through the center of the
barbell just before liftoff)
Start position
Bar positioned above metatarsal-phalangeal joint
Athlete’s shoulders positioned above or in front of the bar
First pull
Athlete torso angle remains constant
“Controlled” speed of hip and knee extension, moving to a position with shins perpendicular (or close to perpendicular) to the
floor
Upward or rearward direction of the bar, ensuring the bar path remains inside the base of support (in the sagittal plane)
Transition
Flexion-extension should occur predominantly at the athlete’s knees, with minimal hip joint excursion
Barbell should continue to move upward
Bar path must remain inside base of support (in the sagittal plane)
Second pull
Rapid hip and knee extension and ankle plantar flexion
Bar path must remain inside base of support (in the sagittal plane) with peak bar vertical displacement at the end of the phase
achieved at or behind the vertical reference line
Catch position
From a position of maximum barbell height to the catch position, bar vertical displacement should be minimized; however,
there should be greater vertical displacement of the bar in comparison to horizontal (not forward)
The bar position in the catch must be behind the start position or behind the vertical reference line
Base of support (in the sagittal plane) may remain on the spot or travel backward no greater than ½ its width
83
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Long-Term Development of Weightlifting
A higher training frequency, balanced experience increases. The athlete intensity, and to allow time for central
against appropriate rest times, may be needs sufficient recovery to ensure nervous system recovery and adapta-
required to maintain the minimum they can perform subsequent sessions tions to manifest from training-
effective dose as athlete training at the desired training volumes and induced physiological stress. Without
Table 4
Task constraints for common errors in the performance of weightlifting tasks
Error Task constraint Image
Barbell moves away from the athlete, outside the Position an object in front of the athlete as an
athlete’s base of support during the second pull obstruction to any forward bar movement when
phase of the movement. performing derivatives from the hang position.
Athlete does not achieve full hip extension during Position a soft object above the athlete, with the
the second pull phase of the movement. athlete aiming to touch their head on the mat.
Bar moves away from the athlete, outside the Athlete starts a hang variation of the lifts on the
athlete’s base of support and/or athlete’s base of edge of a raised platform or with a marker on the
support travels forward in the catch position. floor. To avoid moving forward, they ensure their
base of support remains on the spot or travels
backward during the catch phase.
Barbell is pressed vertically rather than the athlete Position a dowel above the barbell when it is
dropping under the bar during the snatch positioned on the athlete’s back as an obstruct
balance. and minimize vertical bar movement when
catching.
Athlete is using an undesirable countermovement Position the barbell on blocks, preventing any
to initiate the high hang or hang weightlifting downward movement of the bar and joint flexion.
variations before hip extension.
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