In the context of Olympic Weightlifting, a well-designed training program will provide the athlete with guidance on how to structure training across the week and make suitable changes to this structure on a weekly basis in the lead up to a competition. A really neatly prepared and well thought out training program can have a positive effect on the athlete. It reduces the likelihood of common issues that occur when athletes follow very loose training guidelines or none at all. Here are a few of the issues that a well-designed training program should minimise:
- Spending far too much time on exercises preferred by the athlete, and little or no time on exercises not preferred but often most needed.
- Going too heavy too often, which results in loss of form and well-being, and the occurrence of injuries.
- Failing to vary the training load sufficiently from day to day
- Performing exercises in an unhelpful order
- Using time poorly during training sessions
But training programs also have significant limitations and without sufficient understanding of these limitations athletes can be disadvantaged.
Pushing beyond planned percentages is an absolute necessity in the training processes but it must be done with a great deal of care and control. The training program, no matter how thoughtfully designed, can never predict the state of well-being of the athlete on any given day. For this reason, the work prescribed by the training program has to be subdued, respectful of the athlete’s physical and emotional health and not too ambitious in its goals. The written training program with its specification of exercises, sets, reps and intensities can never be regarded as anything more than a broad framework for guiding the athlete. Continue reading
By Leo Isaac
People often imagine that the life of any great athlete must be a joy to live but the truth is probably, that it is not. Sure, there are moments of ecstasy when all the athlete’s efforts come to fruition but this belies the agony and heartache of the long journey that precedes.
Rising to increasingly high levels of performance involves day-to-day supreme effort not just in training but in life generally. It is a case of constantly striving to be better and this requires a high level of organisation of one’s time and energy to perform every last possible act that will benefit your sporting performance. Few athletes will take their sport to this level, maybe because of a lack of understanding or simply because they reach a personal equilibrium where they feel appropriately rewarded for their time and energy input. However, there are always a small number of athletes who are driven by personal factors to strive for higher achievement, and to dream the dream of being a great athlete. For such people, sport is an obsession in which their thoughts are focused every hour of the day. Probably, no-one starts out this way but simply evolves slowly over time until they are recognised by their own communities as an unstoppable force. Continue reading
For the athlete in Weightlifting, the final 2 weeks before a major competition is a difficult period in which athletes often have a tendency to conjure up all manner of self-imposed roadblocks, issues and limitations. The anxiety produced by the impending competition sets off questioning thoughts about the need for more technical and strength work, and to continue training hard to the last moment. It’s a kind of investment protection issue. The athlete may conclude that they just need to invest more energy and effort in training so as to protect what they have already invested so far.
Surprisingly, the timing of the last maximal session before competition day seems to vary considerably as a result of different belief systems of coaches and athletes. The variance will likely be between 7-21 days before a major competition. Why such a difference in beliefs should exist is a question worth asking but is not the subject matter of this article. Instead, this article attempts to address the anxiety issue that many athletes suffer.
It’s 4:00am, the day after an important local event and my mind is too active to sleep. I arrived home yesterday after a 14 hour day of coaching and organising the State Championships in the sport in which I have devoted nearly half a century of life – Weightlifting. Sitting by the home fireplace, I began at last to read and digest the many messages received from competitors, some excited by their performance and some desperately upset. Some messages are easy to answer, some will have to wait as the needed communication is challenging and requires careful consideration. This is the usual situation.
Striving for excellence has always been a modus operandi for me. There is always something more to learn, something more to achieve. However, an important part of going forward to is to reflect upon one’s past, the successes, the failures, the pivotal moments, the opportunities won and lost. Such reflections, however, often occur at an unseemly hour of the day, hence here I am, before dawn, writing this post. Continue reading
At a coaching symposium held at the Australian Institute of Sport, Canberra, in October 2017, I gave a presentation titled “Can Australia be competitive in Weightlifting?”
The main purpose of this presentation was really to get people thinking about strategies that would make a real and significant difference to the High Performance program and improve Australia’s competitiveness on the international platform. A secondary purpose was to get participants to identify and discuss the “elephants in the room”, those barriers that we know are there but find it very difficult to talk about.
Developing new innovative strategies, and “thinking outside the box”, is really quite a hard task. There is always a tendency within organisations to keep doing the things we do because it is what we have always done. In short, it is easier, time saving and seemingly less risky to re-deploy familiar old strategies rather than invent new ones. But there is always likely to come a time when a drastic re-think is necessary, and courage needs to be summoned up to go in a different and unfamiliar direction. Perhaps that time has come. Continue reading
This article proposes the development and implementation of a club development program across the nation. The proposal looks at what the national body can do to promote club development and how a framework for club development can be implemented with little cost. The objective of this framework is to signpost important steps that clubs can take to develop increasing capability and be rewarded for the effort.
At the outset it is important to recognize that clubs are the main constituent part of the Australian Weightlifting system that delivers the services, equipment and facilities needed to participate in the sport. Clubs are of course highly dependent on the ability of coaches to introduce many others to the sport (in a variety of roles). Therefore in consideration that a club development program aims to provide assistance to clubs, the need to give coaches a helping hand is at the heart of it. Continue reading
The task for the athlete and the coach is to work together to continually improve the training process of the athlete over many years. It is highly probable that when this continuous improvement process comes to a halt, the athlete will no longer improve.
From day 1 in the training process, the athlete learns how to train to develop good technique and athletic ability so as to improve results. Initially the learning is fast but as the months and years go by, the rate of learning slows as a result of fewer opportunities to learn something new, or perhaps incorrect assumptions that all the knowledge needed has been learned. To make further improvement then, the athlete and coach must work harder to find solutions to the perfection of the training problem. Continue reading
It has long been my view that the critical factor for developing a confident and reliably successful Jerk is that the athlete must attempt to mimic the conditions of a maximal Jerk all the way through their warm up to the moment when a maximal Jerk is actually achieved. This requires the athlete to have conceptual knowledge of what actually happens during a maximal jerk, and how a maximal jerk can be achieved if it is to be achieved at all.
I have formed a view, as a result of a lengthy career in Olympic Weightlifting, that the most difficult tasks of the coach are neither the instruction of Weightlifting technique, nor the teaching of athletes how to train effectively. Though these activities are time consuming and require considerable learning to perform, there is yet another level of coaching that far exceeds in complexity. The hardest task is keeping athletes highly motivated over many years despite all that life throws at them. This article will examine the causes of burnout in athletes and what the coach and supporters of the athlete can reasonably do to mitigate the risks. Continue reading
This article attempts to address one of the most serious errors that athletes frequently make in their training – a failure in regard to rehabilitation and recovery of Weightlifting injuries that result from overloading.
Overloading is considered to be an essential aspect of training for performance improvement and for this reason we tend to talk about Progressive Overload Theory in coaching courses. It is not that overloading is something to be avoided but it is inevitable that the motivated athlete will at some time push too hard, too often, and will fail to adequately recover between sessions. The result is often the occurrence of worrisome pain, soreness and/or stiffness focused in a particular part of the body. An easy example in Weightlifting would be the situation where an athlete pushes hard on squats over several weeks only to succumb to patella tendon soreness in either one or both knees. Continue reading