Coaching the youth beginner athlete

Coaches must be aware that the initial learning period of the beginner in Weightlifting is profoundly important and will leave an indelible impression. In the case of coaching children and/or young adults, there is an increased level of responsibility to ensure that the coaching methodology employed lives up to community expectations and provides the beginner with a good start to their career in the sport.

The following guidelines are provided to assist coaches working with children and young adults in Weightlifting:

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Determining platform attempts in a Weightlifting competition

In the final days/weeks before a competition, athletes and coaches will generally discuss and make decisions about the athlete’s “competition plan”. This process can be quite simple or very elaborate depending on the importance of the competition, the level of experience of the athlete, and whether there is any need for tactics to respond to the athlete’s competitors. Continue reading

The 21 Day Cycle for Training Programs

Sport training programs are usually based on a 7-day microcycle. This is true in Weightlifting and it is probably true in most sports. It’s just part of the natural order of things that the weekly rhythm of life is difficult to escape. As a result, in Weightlifting, the heaviest training days in a build-up to a competition tend to occur once a week, that is 7 days apart.

The question is whether this 7 day cycle is suitable for advanced athletes who train very frequently and endure very considerable workloads. Could it be that the 7-day cycle does not allow for sufficient recovery between heaviest sessions? On the other hand, could it be that an advanced athlete can train ‘heavy’ more frequently than every 7 days?

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A coach’s plea

To my athletes, I would like to take a moment of your time to explain how I might see things differently about training, your training.

Last night was a designated ‘heavy’ session. I know that you very much look forward to such sessions in the hope that you can push beyond your present personal bests. Last night, many of you were rewarded for your efforts. Well done!

But as we head towards the next competition, there are some things I want you to keep uppermost in your mind. Continue reading

The hardest step

The journey of the athlete in Weightlifting from beginner to the qualifying standard for the national senior championship takes perhaps 3 years of goal driven, well organised, and consistent training. For the athlete, the first 3 years are full of wonder as there is so much to learn. The motivation to train is aided by a series of intriguing discoveries about the nature of Weightlifting skill, the complexity of the training process and the remarkable mental skills required to perform in the competition environment.

In the right training conditions, and depending to some extent on age, progress in the first 3 years is usually rapid. The male athlete might achieve a 200 Sinclair score in their first year, 270 in their second and 310 by the end of their 3rd year. For the female athlete the Sinclair scores might be 150, 200 and 230 for years 1, 2 an 3 respectively. Progress of this nature will create an expectancy of significant further improvement in years 4 and 5, and likely the athlete who has come this far will have aspirations to compete at the highest levels: World Senior Championships, Olympic Games, and Commonwealth Games.

Progress in Sinclair total in years 1- 5 for highly committed athletes

But in reality, for aspiring athletes, years 4 and 5 are not like the first 3 years, Much of the motivating discovery is behind the athlete and the journey becomes more like a race. It is now a question of whether the athlete has the capacity and motivation to leave no (ethical) stone unturned in their quest for improvement. The athlete must be prepared to invest very considerable effort to correct as best they can all weaknesses and idiosyncrasies that affect their training and competition performance. Every factor must be examined for possible improvement including the time commitment, content and quality of training, the athlete’s physical functioning and well-being, and the daily routine of the individual outside the gym to ensure that the athlete’s life energy is focused on training. This is what it takes to succeed.

But it’s not all about the athlete. Coaches must also demonstrate their dedication to help athletes successfully take the next step and to move into contention for national team selection. Coaches must assume that they are leaders and role models to their athletes. The values they portray, their behaviour in the gym, the example they set, all matter a great deal. Coaches must be prepared to reflect on their own strengths and weaknesses, invest time in their own self-improvement and keep an open mind and never stop learning. They must expend great effort to plan, organise and monitor training, provide feedback, and generally go the extra mile to assist the athlete in a myriad of ways.

The next step is the hardest step. To reach the highest echelon, it is no longer acceptable for athletes to pay insufficient attention to warming up in training, flexibility, physical fitness, nutrition, sleep, recovery and injury prevention. It is not longer acceptable to train without discipline, to train without paying great attention to one’s weaknesses, to train with less than 100% conviction or to engage in other sporting activities that risk injury. For the athlete and the coach, there must be total dedication. To miss training would be like running a 1500m race and diverting on lap 3 to say Hi to a friend in the spectator stand. If you miss training, you cannot pretend to be running the race.

Why is it a race? It is well for the athlete to be mindful that the prize they seek, that is national team selection, is also coveted by many other individuals. To win this prize, athletes must not only reach qualifying performances but also be the very best in their category that the nation can produce. Every athlete who seeks national team selection must envisage that across the nation that there will be others training with great determination to beat you. To succeed in this task, therefore, you must prove that your attitude, your commitment, your meticulousness, your effort and your courage is second to none.

Do not commit the cardinal sin of thinking that time is on your side, because it isn’t. The clock is ticking.