Our Products
- The Weightlifting Encyclopedia (WLE)
- The WLE Video Companion
- The Referee's Pal
The Weightlifting Encyclopedia (WLE) book presents the training methods and techniques of the strongest men and women in the world - Olympic-style Weightlifters. In material culled from more than 30 years of competitive experience and a review of more than 60 years of the weightlifting literature (including hard to obtain materials from the weightlifting "powers" of Eastern Europe), and extensive interviews with many of the greats of the sport, the author places the methods of the champions in your hands. Virtually no area is left untouched in this 576 page book - one of the most comprehensive guides ever written about any sport! View a summary of topics covered by the book.
The Weightlifting Encyclopedia Video Companion (WEV) was created to be a companion to The Weightlifting Encyclopedia (WLE) book. Three hours in length, it demonstrates many of the techniques, technical rules, assistance exercises, learning sequences and types of equipment that are presented and analyzed in the book. In some cases the video expands upon what is in the book, in other cases the book covers material about a subject that the video approaches from a different angle. In still other cases, the book covers material in detail that the video does not address at all (e.g., training for strength and power, mental preparation, diet and nutrition, coping with injuries, preparing for a competition, motor learning theory and biomechanics). In essence, the book and video complement each other.
The footage for the tape was shot in a serious weightlifting gym with real weightlifters of all levels (from World Champions and Olympians to relative beginners), and at a recent World Weightlifting Championships, so it won't look like it came out of a broadcast studio. There are a few glitches with the sound and you'll see a few plates and other equipment lying around in the gym on occasion. But we think you'll like the video even better because it's realistic.
View a summary of topics covered by the video.
The Referee's Pal (RP) - The International Weightlifting Federation (IWF) Handbook 2001-2004 is the "bible" of international weightlifting. Referees, coaches and athletes around the world study it and memorize its provisions because they govern the sport of weightlifting. At the core of the handbook is the 46 page "Technical Rules" section. It is on the basis of the material therein that the top referees in the world are tested when they seek their international refereeing credentials (the IWF exam has 100 written questions). We have summarized that section in 9 pages that cover every question on the IWF (and many National) rules exams. This booklet is not a substitute for the handbook, which always governs, but it is a great way to understand the essence of the rules, to study for referee's exams, to brush up on the rules before a competition and to carry with you when at the competition venue (the booklet slides into a standard shirt or jacket pocket). You'll want to have it with you because it even includes a ruler on the back cover that ref's can use to get an approximate idea of whether a particular piece of equipment meets the tough IWF standards. Never has so much been packed into a few small pages.
View a summary of topics covered by the Referee's Pal.
All of the following subjects are extensively covered by The Weightlifting Encyclopedia (WLE) book (a more detailed table of contents follows this brief list of topics):
LEARNING AND TEACHING TECHNIQUE
DEVELOPING STRENGTH, POWER AND FLEXIBILITY
CHOOSING WEIGHTLIFTING EQUIPMENT
BUILDING THE MIND OF A CHAMPION
A GUIDE FOR WOMEN, CHILDREN AND OLDER ATHLETES
PREVENTING AND DEALING WITH INJURIES
USING WEIGHTLIFTING TO ACHIEVE EXCELLENCE IN OTHER SPORTS
ANNOTATED BIBLIOGRAPHY
INDEX
INTRODUCTION - What Weightlifting Is All About — It May Not Be What You Think!................................................................ 1
Some Common Fallacies About the Sport of Weightlifting...................................................................................... 3
Fallacy #1: Bigger "muscles" are stronger muscles
Fallacy #2: Everyone who lifts weights is a "weightlifter"
Fallacy #3: Bodybuilders, football players, wrestlers, powerlifters, etc. competitors are stronger than weightlifters
Fallacy #4: Weightlifting "stunts" your growth and has a very high injury rate
Fallacy #5: Drug usage is rampant in the sport of weightlifting
Fallacy #6: Weightlifting muscles make you "musclebound."
Fallacy #7: The athletes of any one country (e.g., the US) can't beat the athletes from another (e.g., Russia)
A Time Of Unprecedented Opportunity In Weightlifting.................................................................................... 13
CHAPTER 1 - The Technique of the Snatch and the Clean and Jerk..................................................................................................17
Analyzing The Snatch And Clean & Jerk Via The "Six Phases" And The Trajectory Of The Bar.....................................................................................................23
General Guidelines For Sound Technique......................................................................................... 33
The Trade-Offs In Technique And Their Role In Individualization.............................................................................. 56
CHAPTER 2 - Teaching and Learning Weightlifting Technique........................................................................................ 71
Basic Concepts Of Human Motor Control And Motor Learning Theory.............................................................................................. 71
Basic Principles Of Motor Learning........................................................................................... 74
Teaching Technique......................................................................................... 80
Perfecting An Athlete’s Weightlifting Technique......................................................................................... 84
Methods Of Identifying Technique Faults............................................................................................... 92
CHAPTER 3 - The Development Of Strength, Power and Flexibility........................................................................................111
How To Become Strong............................................................................................. 115
The Major Methods Of Exercise......................................................................................... 132
Other Important Training Variables........................................................................................ 137
Special Training Considerations For Developing Power Together With Strength.................................................................................. 164
Developing Flexibility For Weightlifting.................................................................................. 165
CHAPTER 4 - Selecting Weightlifting Equipment and Using It Safely and Effectively.................................................................. 177
Personal Equipment...................................................................................... 177
Gym Equipment...................................................................................... 188
The Training Facility........................................................................................... 196
Preventing Accidents....................................................................................... 198
CHAPTER 5 - Assistance Exercises for the Snatch and C&J.............................................................................................. 205
The Wide Array Of Assistance Exercises That Is Available...................................................................................... 207
Direct Variations Of The Classic Lifts.............................................................................................. 207
Assistance Exercises Related To The Classic Lifts.............................................................................................. 216
Remedial Exercises For Strengthening Specific Muscle Groups......................................................................................... 227
More General Conditioning Exercises..................................................................................... 241
CHAPTER 6 - Putting It All Together: Developing the Training Plan.............................................................................................. 245
Creating the Training Plan................................................................................................ 245
The Essence Of Planning......................................................................................... 246
Periodization Of Training (Soviet Style)............................................................................................. 252
Other Approaches To Periodization................................................................................. 275
Integrating Long And Short Term Planning......................................................................................... 281
Seeing the Sport of Weightlifting as a Triathlon: A Key to Effective Short Term Planning...................................................................... 285
The Workout Plan................................................................................................ 291
The Process of Developing Training Programs: Three Examples....................................................................................... 297
Peaking Methods......................................................................................... 309
Fatigue and Overtraining................................................................................... 313
CHAPTER 7 - Building The Mind Of A Weightlifting Champion..................................................................................... 321
Harnessing Your Mental Powers......................................................................................... 327
Developing Mental Control......................................................................................... 338
Those Who Can Help Your Mental Training........................................................................................ 351
CHAPTER 8 - Competing Like a Champion.................................................................................... 355
The Pre-Contest Phase............................................................................................ 355
The Actual Competition.................................................................................. 365
Post-Competition.......................................................................... 373
CHAPTER 9 - Special Training Considerations For Women, Masters and Young Athletes...................................................... 377
Women And Weightlifting—A Great Match........................................................................................... 377
Weightlifting And Children....................................................................................... 382
Weightlifting And The Mature Athlete.......................................................................................... 387
CHAPTER 10 - Nutrition and Weight Control........................................................................................ 393
The Essential Nutrients...................................................................................... 394
Meeting Nutritional Requirements............................................................................... 399
Special Topics In Diet And Nutrition....................................................................................... 403
Determining and Achieving Your Ideal Body Weight.......................................................................................... 407
Eating To Perform Well In Training And In Competition.................................................................................. 413
CHAPTER 11 - Preventing and Dealing With Injuries and the Use of Restorative Methods...................................................... 417
Preventing Injuries......................................................................................... 418
Understanding Injuries......................................................................................... 420
Specific Kinds of Injuries......................................................................................... 422
Dealing With Injuries......................................................................................... 426
Restorative Measures ......................................................................................................450
APPENDIX 1- The Rules of Weightlifting............................................................................... 453
The Organizations Which Govern Weightlifting................................................................................ 453
The Technical Rules Of Weightlifting................................................................................ 457
The Structure Of A Competition................................................................................. 469
APPENDIX 2 - A Short Course In Anatomy, Physiology, Mechanics and Biomechanics.................................................... 481
The Interrelationship Of Anatomy, Physiology And Biomechanics............................................................................... 481
Physiology.................................................................................... 482
Anatomy....................................................................................... 494
Physics And Mechanics.................................................................................... 503
APPENDIX 3 - Training on the Snatch and Clean and Jerk: A Key to Athletic Excellence......................................................... 513
APPENDIX 4 - Selecting an Athlete and Selecting a Coach........................................................................................... 523
EPILOGUE................................................................................. 527
Annotated Bibliography................................................................................. 530
Index............................................................................................. 539
Note: The Weightlifting Encyclopedia includes an even more detailed Table of Contents which lists the hundreds of sub-topics that appear within the chapters and sections of the book. This feature, along with the index, make it easy to use the book as an encyclopedia (e.g., looking up topics of interest as needed) as well as a text to be read straight through.
All of the following subjects are covered by The Weightlifting Encyclopedia Video Companion (WEV - a more detailed table of contents follows this brief list of topics):
INTRODUCTIONTEACHING AND LEARNING TECHNIQUE
Fallacies about Weight Training and the Sport of Olympic-style Weightlifting
The 5 Types of Activities Performed with Weights: Weight Training, Rehabilitation, Bodybuilding, Powerlifting and Olympic-style Weightlifting or simply, "Weightlifting"
The Scope of Olympic-style Weightlifting Competition Today
Proper training and technique, not innate talent, are the keystones of success
Anatomical terms used in the video
Two Biomechanical Principles Underlying Technique: Leverage and the Center of Gravity
The Pattern of the Barbell’s Movement During the Snatch and the C&J
The 6 Stages of the Snatch, the Clean and the Jerk
Technique Tips and Trade-Offs
Pre-Lift-Off Alternatives
Lifting the Barbell from the Floor
Amortization (preparing for the final explosion)
The Final Explosion
Different Degrees of Extension in the Snatch and Clean
The Importance of Moving Under the Bar Rapidly
Guidelines Regarding the Squat Position in the Snatch and the Clean
The "Split Style" of Lowering the Body
Proper Breathing
Gripping the Bar Securely
Grip Width Options
Foot Stance Options
Technique Guidance Specific to the Jerk
Variations in the Dip for the Jerk
The Depth of the Leg Bend Used to Drive the Bar Overhead
The Speed of the Dip
The Degree of Extension of the Legs
The Importance of Moving Under the Bar Rapidly
The Means Used to Lock the Bar Securely Overhead in the Jerk
The Positioning of the Feet in the Split
The Depth of the Split Position
Alternatives to the Split Jerk (the Power and Squat Jerks)
Head Position in the Jerk
Maintaining a Focal Point
SOME TECHNICAL RULES OF WEIGHTLIFTING
Technical errors which are causes for the disqualification of a lift are compared with correct technique
Assistance Exercises Closely Related to the Competitive Lifts
Cleans
Jerks
Power Snatch
Muscle Snatch
Power Clean
Push Press and Power Jerk
Halting Power Clean and related lifts
Lifters use Cleans From the Hang
Lifts from a Standing Position (sometimes referred to as a "dead hang" position)
Snatch Balance and Drop Jerk
The Jerk Behind the Neck
Drechsler Jerks
Other Exercises for Building Strength and Power
High Pulls and Halting Pulls
Jerk Drives and Springs
Deadlifts
Lifts from Blocks and While Standing on Blocks
Good Morning and Partial or Full Stiff Legged Deadlifts
Jerk Recoveries and Overhead Squats
Front Squats, Squats (i.e., Back Squats) and Partial Squats
Remedial Exercises (exercises used for more general conditioning and to address weak points)
The Standard and Baszanowski Lunges
Step Ups
Hyperextensions and Glute-Ham Raises
Stretching Stiff Legged Deadlifts
Pressing: Militaries, Benches, Inclines, Seateds, Presses Behind the Neck, Presses While in a Squat Position and Parallel Bar Dips
Shrugging, Rowing and Grip Work: Shrugs, Power Shrugs, Hise Shrugs, Upright Rows, Bent Over Rows ash Gripping Exercises
Exercises for the Abdominal and/or Oblique Muscles: Situps, Bent Knee Situps, Incline Situps, Situps with Weights, Twisting Situps, Leg Raises, Bent Knee Leg Raises or Frog Kicks, V-ups, Side Bends and Side Hyperextensions
Curls: Regular Curls, Reverse Curls and Hammer or Zottman Curls
Jumping: Plyometrics (such as Depth Jumps), and Jumping Onto a Box
Flexibility Training: Flexibility exercises specific to Weightlifting: Dislocates, Quad Stretches, Elbow and Wrist Stretching, Squatting Against the Wall, Squatting with the Bar on the Knees, Stretching the Start Position in the Pull and Stretching the Squat Position.
TEACHING AND LEARNING TECHNIQUE
Flexibility Tests that should be administered before teaching the Snatch and the C&J
Exercise Sequences Used to Teach the Snatch and the C&J
The USAW Teaching Sequences: Back Management and Jumping with the Bar, Cleaning, Pressing, Squatting, Snatching and Learning the Bottom Position in the Snatch, and the Jerk Sequence
A sequence that was recommended in the former USSR
The Bulgarian Learning Sequence
Unofficial IWF/Romanian Teaching Sequence
Which Learning Sequence is Best?
Some Tips for Teaching Certain Technique Elements
Teaching a New Exercise
Correcting Technical Errors
Understanding the Importance of Reaction Time
A Tip for Teaching Rapid Movement Under the Bar
Selecting Weights and Repetitions During the Learning Process
Lowering the Bar, Dropping the Bar and Missing Safely
Some added Tips for Injury Prevention
WEIGHTLIFTING EQUIPMENT AND ITS USES
Personal Equipment
Required Personal Equipment: the Weightlifting Suit and Shoes.
Optional Personal Equipment: the Belt, Taping the Hands, Knee Wraps, Gloves, Wrist Wraps, Chalk and T-shirts.
Kinds of Personal Equipment that are Not Permitted in Competitions, but are used and recommended in training: sweat pants and straps
Gym Equipment and "Helpers"
The Bar and Collars
The Squat Rack, Power Rack and Height Gauge
Spotters and "Forced Reps"
Training Athletes in Other Sports Using the Olympic Lifts and Related Exercises
CONCLUSION
Some concluding remarks
Obtaining more information and joining the governing body for Weightlifting in the USA - USA Weightlifting (USAW) and obtaining an international perspective (through the International Weightlifting Federation - IWF).