Simple Training guidelines for athletes in Olympic Weightlifting
As a coach, I have learned that training consistency is a key factor in performance improvement. If athletes are frequently injured, consistency flies out the window. Therefore, I strive to prevent athletes from over-stepping the safety line and damaging themselves. So I recently wrote the following training guidelines.
To the athlete:
Injury prevention overrides the importance of any training program target, intensity or volume. Injury prevention should always be in the back of your mind.
Your focus on achieving excellence of technique should never subside and never be set aside. Excellence of technique requires constant attention to detail.
Focus on good training (PDF download) rather than be fixated about achieving personal bests. Good training requires discipline and mature moment-to-moment decision making.
Do not think that any written program is a formula for success. A program is simply a guideline for how to approach training sensibly. Training programs must be constantly modified.
Never inflate personal bests to raise training targets. If you do, then straightaway you are risking failure, overtraining, injury, and disappointment.
If you achieve the target percentage without loss, then by all means add an extra set with 1-2kg more. If this extra set is also achieved without fault, you can if you wish add a further set with another 1kg more . Additional sets should not be performed unless sanctioned by a coach.
If you are struggling to achieve the target percentage, drop back to an intensity you can manage and finish the programmed number of sets.
If, during an exercise, you feel you might have an injury – STOP. Avoid further loading of the possibly injured part in this session. If tomorrow the injury is non-existent, you have only lost a part of one session. However, if the injury is real, by stopping you did the right thing.
Dont go to training with preconceived ideas of what you can achieve. You are setting yourself up for failure.
Act with patience and maturity in training. Improvement is a long haul task. Athletes of all ages often think “I don’t have much time” . However, if you act with immaturity you will be on the sideline wasting even more time.
Consistent quality training is your best strategy, egotistical wants is your worst enemy. Motivated athletes are unfortunately very good at self-destruction.
