I was asked on Tuesday by an athlete who is quite new to weight lifting why I would teach cleans which are quite complex, if high pulls also work the triple extension.
The answer is that I have got a lot of time with this athlete, so can afford to work on his technique without sacrificing his work that will lead to strength and power development. The clean will then enable him to perform the jerks without using a rack.
But, the question is an excellent one, and should be asked by Coaches before they do any exercise or series of techniques, instead of doing something because everyone else is doing it.
Some National Governing Bodies specifically want cleans coached – why? If time is limited, then
dumbbell cleans
jump squats
wave squats
high pulls
are all useful alternatives for developing power.
Ben Goldacre’s Bad Science column in The Guardian is a good read and is an example of how to examine wild claims and pseudo science. This type of objectivity is uncommon in a lot of Coaching practice.
It is especially interesting to read how the over complication of diet has led to a new brand of celebrity nutritionists who are being discredited due to their lack of scientific underpinning.
I keep telling coaches and athletes that they should look at what they are trying to achieve, and find tools that do that job most efficiently.
However, many people become attached to the “magic exercise” or “magic food” and then reverse engineer its usefulness to match the aims.
What are the best books to read about Olympic Weightlifting?
It depends on whether you are a lifter or a coach, and whether you are new or experienced. It might be that you are just interested to learn about the sport. You might be looking for technical information, or for a programme to follow. Here are 7 books I have recently read and used to some degree, it might help you choose the best weightlifting book
Skilful Weightlifting: John Lear. Paperback £7.95
I got this book from my coach Keith Morgan back in 2002 and I still refer to it now. The book starts off with a brief summary of the rules, what kit might be needed and then a section on biomechanics.
It has very clear instructions on how to perform the lifts, with cues for each part of them. It gives advice for coaches on how to manage beginner lifters and what are the key areas to look out for.
There are clear diagrams and pictures throughout, which I find useful to show to my lifters (who are amused by the old school outfits). After the technical section, there is information on assistance exercises and how to fit them into your programme.
There is a section on programmes for 16-18-year-olds, more advanced lifters and also a 5 day a week programme for those who are unable to lift twice a day! This is clear information, set out in loads and sometimes %s. I would say that the youth programme lacks variation, which may be necessary to keep them interested and also to expose them to different aspects of the lifting.
However, this is a very good book, easy to read, contains enough relevant information, a great place to start.
The Weightlifting Encyclopedia: A Guide to World Class Performance. Arthur Drechsler paperback £30.88
A great book that was recommended to me by Ray Williams. It has 11 chapters and 4 appendices that cover just about everything you need to know about weight lifting ranging from technique to equipment to programming.
More to the point, it is extremely well written. Dreschler draws on his own experiences and uses anecdotes to illustrate his points. When dispelling myths about ‘Secret Soviet methods’, he writes:
‘Exotic food supplements, restoration methods and plyometrics are just some examples of these supposed “secrets”. The results have been indigestion, lighter wallets and sore knees.‘
Dreschler analyses several different popular training systems and gives a fair account of what works in each and what is its downfall: pyramiding, circuit training, super sets, as well as those by popular coaches, Dan Hepburn, John Davis and Paul Anderson. This depth gives a great oversight and context for the information that follows.
There are detailed chapters on the classic lifts and a very good chapter on supplemental lifts and their relevance/ usefulness/transfer to the classic lifts. The section on competition preparation and cycling is good and then an excellent section on how to coach at a competition. There also chapters on dealing with injuries, psychological preparation and advice for the junior, female and masters weight lifter.
The highlight for me was the section on periodisation: Dreschler takes apart the classic periodisation model and the studies that advocate it. This book was written in 1998, but the advice about periodisation stands up now:
‘It is simple, easy and foolproof; to make an impressive plan, just pile on the volume and exercises during the preparatory period and cut things back during the competitive period, and you will have a plan that looks good on paper.‘
It is rare to see such a detailed book that is both readable, informative and practical as well as brimming full of research and applicable coaching philosophy in any sport. One of the best coaching books that I have read.
Olympic Style Weightlifting for the Beginner and Intermediate Weightlifter: Jim Schmitz paperback $16:95
This is basically a set of programmes for 1 year of training for those new to weightlifting, or returning from a layoff. The book’s strengths are its description of the assistance exercises and how the programme is laid out.
It is designed around a 3 days a week programme, with each week being on one A4 page which is easy to follow in practice. This does mean that some of the sessions are quite long: over 90 minutes, so be prepared to spend some longer sessions in the gym.
It starts off with very simple programmes for the first 8 weeks, then progresses to the more varied programme which introduces different assistant exercises as well as increasing the load. In total there are 66 different exercises used.
The technical information is limited to a few paragraphs on the major lifts and the quality of the photos is poor. The layout of the book is functional to put it nicely but is basically photocopied sheets bound together.
This book is best for those who have an existing technical understanding of the lifts but want some idea of how to plan their year. It does that well.
The Weightlifting Book; Tamas Feher pdf £29.95
James doing split jerk
This is a very technical book and covers more than just weightlifting. It looks at the overall coaching process as well as talent identification for WL. The book starts with detailed information on training methods, anatomy and physiology and then training processes.
It then moves to an in-depth analysis of the major lifts and their variations. This includes foot positions, hip and back angles and descriptions of how the different muscles are working at each phase. The accompanying pictures are clear but very small.
The next section is about strength development, followed by planning of loads and intensity, then overtraining and how to avoid it. These are well-written and in-depth. The sections on technical coaching for beginners, coaching philosophy and implementation are excellent.
The training planning and training programmes are more difficult to read. Feher is Hungarian, and they use a system where numbers replace the names of the exercises. This results in the programme looking like this:
In a normal book, it might be ok to flick backwards and forwards to see what you are doing, but in a pdf, it is just too laborious. The pdf format is the downfall of this book: I avoid screen time when not working, and carrying my laptop around in the gym is precarious. The other books I can just pull off a shelf and put in my bag, or keep them in the gym for reference. This one is strictly for reference only.
There is a dedicated section on coaching females and another one on the role of the coach. Both of these contain very useful information and philosophies. I am unable to comment on the efficacy of the programmes (Still waiting for Bletchley Park to crack the codes), but the detail of the information around them is excellent.
This book is strictly for coaches only.
Preparing for Competition Weightlifting: David Webster Paperback 1 penny.
This book is from 1986 by the then Scottish Coach. It has some useful technical points, with good illustrations in the opening section. This is the only place that I have seen a weightlifting coach advise that the double knee bend should be coached specifically. Every other WL coach I have met, trained with or read has said to avoid doing that (the UKSCA offers a different opinion, but they are not weightlifters).
Webster offers some useful insights into Eastern European and Soviet training methodologies: remember this was written before the fall of the Iron Curtain and YouTube. He also looks at annual planning and preparation. He borrows heavily from his friend John Jesse (Wrestling Physical Conditioning Encyclopedia) and so circuit-based training and interval runs feature prominently.
At 1 penny, how can you complain? But this book was strictly one of curiosity and historical context with a few useful points.
Weightlifting Programming A Winning Coach’s Guide: Bob Takano Paperback £20.92
(Thanks to Topsy Turner for the loan).
A well-written, well-laid-out book that makes a huge difference to this reader’s experience. Takano offers a unique perspective at the beginning, looking at the Human Body and training systems from a Biology teacher’s viewpoint.
There is almost no technical information on the lifts in this book. Instead, it concentrates on how to develop programmes for different categories of lifters and explains the underlying rationale. The categories are:
Class 3 (85kg lifter Total 170kg)
Class 2 (85kg lifter Total 195kg)
Class 1 (85kg lifter Total 225kg)
Candidate for Master of Sport (85kg lifter Total 255kg)
Master of Sport (85kg lifter Total 295kg)
International Master of Sport (85kg lifter Total 365kg)
The 85kg male lifter gives you an idea of how the classes progress. Takano then devotes a chapter to the programming of each class, followed by a 20-week sample programme from his club athletes. This is very well laid out, easy to follow and well explained. I am unable to verify the efficacy of these programmes, having only class 3 lifters at our Weightlifting Club at present. But, I do like how the categories are subdivided beyond beginner, intermediate and advanced.
The chapter on regeneration is insightful, categorising the different types of restorative methods available. I think Tom Kurz in “Science of sports training” is the other book that covers this well. The nutrition section is very short and lacking in helpful real information, talking about macronutrients, rather than food.
The book finishes on the role of the coach and a call to action for coaches who want to improve what they do. Overall, it does what it says in the title, and it does it very well. One for club coaches I think, and a resource to use over time.
The Sport of Olympic-Style Weightlifting: Carl Miller with Kim Alderwick. Paperback £30
Carl Miller book
An A4 size book with 118 pages of text and charts, no images. The subtitle is “Training for the connoisseur“, It has an interesting start, looking at identifying different limb and torso ratios and giving advice on how to adjust the lifts accordingly.
Miller then briefly summarises Selye’s work on stress and adaptation, before devoting the next few chapters to training programmes. There is minimal technical advice here, just overviews of programmes and a list of exercises that should be included. This part of the book is weak and is done better elsewhere.
The last part of the book is based on weightlifting competition preparation including nutrition advice for making weight and mindset. This is better. I especially like this section on coaching at a competition:
“Any words should be simple and meaningful. Don’t clutter your mind with a lot of thought. You want a few cues that will allow things to happen automatically.
In the heat of the competition, only basic, familiar prompts are meaningful. The rest goes in one ear and out the other.”
Applies to every other sport too!
I got lent this by Topsy, but would have felt aggrieved at shelling out 30 quid for this. Guess I am no connoisseur!
Summary
These are the 7 books that I have read on the subject. If you have any further recommendations, then please comment below. For more technical information, I did enjoy reading Jim Schmitz’s series of articles here.
Here is the schedule for the next block of training for the Excelsior Weight lifting Club.
The sessions are designed to have some overall athletic movements built around the Olympic lifts themselves. Most of the sports people attending are new to Weightlifting, and so we have to develop their bodies accordingly.
Whilst the Olympic lifts are great at developing certain aspects of strength and power, I never do them in isolation. Too much specificity leads to a narrow window of adaptation, which may be useful in the short term, but has limited use in the long term.
Here is an example of the analysis we do. This is one of the Split Snatch. This is useful for people with tight shoulders. I was introduced to this by my coach Keith Morgan when I was training for the Karate World Championships.
The split snatch may be better suited to athletes from team sports and those that have excessive shoulder use (i.e punching in Karate/boxing/ MMA) as it requires less shoulder flexibility.
I introduce the split snatch early and then, as the weightlifters’ shoulders get more flexible, start the squat snatch.
Sessions are run every Monday night, and we have people from many different sports attend. If you live in Devon or Somerset, please contact me to talk about joining.
Guest post from Dave Leith of the Scottish Institute of Sport. I met Dave at theGAIN conference in Houston this summer. He is a great guy and very enthusiastic about the Olympic lifts.
Greetings from Scotland! This short blog is for those of us who have found an interest in the sport of weightlifting.
I’d like to share a few principles that I have picked up over the last few years of competitive lifting and coaching of new athletes to the sport.
The best thing you can do in this sport as a beginner is set the foundations required for continuous growth and improvement over the course of your career, whatever your age or aspirations are.
1. Develop character.
This sport will test your attitudes and behaviour on a daily basis: Respect the equipment! A good club and coach will have quality weight lifting equipment. Remember- it’s not yours, it’s very expensive! Disdain for equipment shows a weakness of character and often an undermining of ability to learn.
Respect training partners (or anyone else using the gym). Although an individual sport, your performances will be higher with good training partners. They will allow you to focus at the right times, they will be quiet when you lift and avoid strolling around in your line of sight. Being still and silent during their efforts shows respect.
Lifters gain respect from their peers because of their attitude rather than their ability. This for me is one of the really wonderful things about the sport.
Few can be a champion, but everyone can develop strength of character and earn respect.
2. Develop skill with the barbell.
A knowledgeable and experienced coach is essential!
There is no substitute for beginning a process of learning to snatch and clean and jerk with someone that knows how and has refined their coaching by teaching novices time and time again.
The biomechanics require an ability to overcome inertia (strength) and also the ability to minimise the effects of it (technique). You must be smart about the training and work hard to improve.
Information is at our fingertips 24 hrs/day. I have encountered many new lifters who seem distracted by trying to find shortcuts to improving positions or eliminating technique flaws with some tricks or gimmicks.
Develop an understanding of the lifts and practice, practice, practice!
3. Compete.
I try to begin lifting with new athletes under the conditions that we are working towards a competition. That means they need to develop resilient technique that will stand up to the competition conditions.
Rather than lifting huge weights on that first outing, it means we aim for 6 lifts out of 6 attempts and have experienced standing alone and performing.This is one of the most rewarding things to achieve. It will also guide training with a purpose.
Weightlifting is wonderfully challenging technically and physically. I think for those of you interested in trying it out will find something you will come to love and learn a lot about your strengths and weaknesses.
Does Olympic Weightlifting Help Field Athletes Throw Further?
Is weightlifting for throwers a good idea? Today we shall look at how we need to adapt our training around the lifts to a specific sport: throwing in athletics with guest author Nick Garcia.
Nick Garcia is one of the leading high school coaches in the U.S.A. For the past ten seasons he has served as the throwing coach at Notre Dame High School in Sherman Oaks, California where he has guided more than thirty five throwers over 50-feet (15-metres).
This includes more than ten each of spinners and gliders. Two of the girls he has coached have also broken 49-feet (15-metres). He is a level three USATF coach and level five IAAF coach.
I met Nick at the GAIN conference in Houston earlier this year. He did a great presentation on adapting training to throwers, plus a practical demonstration in the gym.
Nick is an active thrower and has been throwing the shot put for the last fifteen years. As a student at California State University Northridge, he was a two-time Big Sky conference champion in the shot put.
In ten years of post-collegiate training he increased his personal best to 18.35 metres. This was also done even though, by shot put standards, he is not the typical thrower. He measures just 170-centimeters (5-foot 7-inches) tall.
Transfer of Training
As throws coaches in the sport of track and field we are often challenged with the question on what training exercises or movements transfer best to our throwing. In the system I use, developed by Dr. Anatoliy Bondarchuk and taught to me by Derek Evely and Martin Bingisser, the exercises with the best transfer are labelled in one of two categories:
(CE) Competitive Exercises
(SDE) Specific Development Exercises.
Sure there are other exercises in other categories that may have some transfer to the throw itself, such as the clean, the squat, etc., but I look at the CE’s and SDE’s as the exercises that carry the most transfer.
(All these exercises and training programmes are built up gradually by Nick, his success comes from long term development: please avoid copying and pasting these exercises without the correct preparation: James).
Such as this chain drag throw.
Lets have a look at what we mean by CE’s and SDE’s.
Competitive Exercises (CE’s)
Each training Session begins with CEs. Basically a CE is the movement you perform in the competition itself. In the shot put it would be throwing with the rotational or glide techniques.
In the hammer throw it would be using 3, 4, or sometimes even 5 turns. When performing CE’s we always vary the weights of the implement.
However, whatever weights we choose to use are used throughout the cycle in the exact same order with the exact amount of reps each training session always keeping the competition implement within the rotation.
For example, we may choose to do a cycle with an emphasis on heavy implements for specific strength. It could look something like this:
6 Full Throws w/8.25K,
6 Full Throws w/7.75K,
8 Full Throws w/7.26K.
We keep it the same throughout the cycle so that our focus remains fixed on the same goal and our body can fully adapt to this set of implements.
Following that cycle we may choose to do a cycle emphasizing both a heavy and light implement looking something like this:
5 Full Throws w/8K
10 Full Throws w/7.26K
5 Full Throws w/6.75K.
The concept of this cycle would be to make the transition from throwing heavy implements during cycle one to throwing lighter implements for cycle three a little bit easier.
Cycle 3 may look like this:
6 Full Throws w/7.26K
8 Full Throws w/6.25K
6 Full Throws w/6K.
Now that we have a description of how CE’s may look during a particular cycle we can now analyze which of these implements may have the most transfer to a particular thrower.
While this category of exercise in general has higher transfer, I underlined particular thrower because each athlete is different. One athlete may have better transfer using heavy implements while another athlete may have better transfer with lighter implements.
How do we determine what carries the most transfer? DATA COLLECTION!
Each day we collect data by marking our best throws with each implement. Ultimately we are looking at our performance data from the competition implement during both practice and competition.
I enter my data using excel and then create a line graph so I can see the peaks and valleys. I also keep track of my personal best with each implement during each cycle. At the end of the year I will have a look at what each cycle emphasized and at what point I had my best results with the competition implement.
Whatever cycle I had my best results with the competition implement is a good bet that the implements that were being used during that time carry the most transfer for me.
What I have I found by my data collection?
I have found that I can throw as high as an 8.25K and as low as a 6K long term without messing up my rhythm with the competition implement.
Anything above 8.25K and below 6K will have a negative effect long- term on my technique and rhythm. I say long term because I have found that when I throw fulls with a 9K I can have huge throws with the 7.26k for the first week. After that first week my rhythm with the 7.26K begins to decline and starts to crash.
As for the implement that carries the most transfer for me, I have found that every time I have included the 6K into my training I have had huge throws in regards to my personal bests and talent. Therefore, if I am planning a cycle leading into a big meet I will include the 6K within that cycle.
Specific Development Exercises(SDE’s)
SDEs are movements that closely mimic the throwing motion but done with something other then a throwing implement. It can be done from a stationary position with a plethora of different devices.
For example, a shot putter may take a heavy medicine ball (9-10kg+) and fire into a wall from a standing position. This mimics the release point of the shot put.
or they could putt a sandbag
or throw a barbell
or a kettlebell
A hammer thrower can take a 10 Kilo plate and do releases for distance. This mimics the release point of the hammer. The transfer of this exercise is a bit tougher to pinpoint.
For discus throwers, this dumbbell throw can be used:
However, the data collection from the CE’s is still important in relation to the SDE. Once again in order to see what SDE may have the most transfer I will look at each cycle and see what SDE I was performing when my results with the competition implement were the best.
While going through the training year I will input different SDE’s within different cycles of training to try and come up with the best combination for me. Much of it is on feel and what I feel has done the best for me.
The Neider press in the gym is an example of applying some specificity prior to weightlifting:
Find out more about the Excelsior Weightlifting Club if you are a track and field athlete in Devon or Somerset and who wants to prepare this winter.
See this Javelin technique video which has helped two of our female throwers:
The Excelsior Weightlifting Club has been running for 2 years in Devon, and I shall share some of the things we do every week.
The main lifts in weightlifting
The 2 major exercises are the snatch (pictured right) and the clean and jerk.
The snatch requires the lifter to pick the bar up from the floor and above their head in one quick action. They then have to stand up from this low position until the judges say that the lift is finished.
It is a very quick action that needs great hip, ankle and shoulder mobility and strength. For beginners, just getting into the starting position is tricky. The back has to act as a lever, so it must be flat and rigid, rather than curved and soft.
You can see in this video how to get the start of the snatch correct
and here is Sonny Webster doing it for real
The second lift comes in 2 parts. The first part is picking the weight up from the floor and onto your shoulders (the clean). The second part is moving the weight from your shoulders to above your head with arms fully locked out (the jerk).
Because the weight is lifted in 2 distinct movements, with a slight pause in between, heavier weights can be moved than in the snatch.
In earlier Olympic games, the jerk was performed with both feet staying parallel, but coming out slightly. Then lifters found that splitting the legs to the front and back allowed them to get under the bar more easily and lift more weight (pictured right).
The clean and jerk is a very demanding exercise that uses nearly every muscle in the body. Because it is done at speed and with heavy loads it is a great way to get fit.
Care has to be taken though to balance this with your sporting activity. It is very taxing on the mind and nervous system. Too much leads to fatigue and possible overtraining.
Here is an example of how to prepare for the clean and jerk from Tracy Fober
and here is the real thing done by Sonny Webster this year
Whilst these are very impressive lifts from Sonny, rest assured novice lifters, I was training alongside Sonny when he was only 13 and just starting out: he lifted light and safe. he has worked very hard to get where he is today.
So, that is a brief overview of the two major exercises in “Olympic Weightlifting”. (Weightlifters refer to the sport as weightlifting, outsiders often refer to the lifts as “Olympic lifts” despite only a minority of lifters ever making it to the games!)
The exercises are technically and physically challenging, which makes them both frustrating and satisfying. The sport is safe when coached well, and dangerous when done without supervision or in the wrong environment.
We shall be doing lots of supplemental exercises to help prepare the Excelsior lifters physically and mentally. Most of them will be playing other sports, so it is my job to help plan their weekly and monthly training schedules. .
If you found this Beginner’s guide to weightlifting interesting and want to try the sport and live in Devon or Somerset, please email me here
The Excelsior ADC weightlifting club opened in October 2014 in Willand, Cullompton, Devon.
This week I shall be posting a series of blogs that will help people understand weightlifting, and how it applies to their sport.
Essential kit for weightlifting
Weightlifting is a relatively cheap sport for the lifters (more expensive for the gym that has to buy the kit). All you need is some training gear to start with and some flat shoes. Here is what I shall be getting my novice lifters to bring:
Training shorts/ t-shirts: the longer the shorts the better, as the rough bar may scrape the thighs and cause discomfort. A loose, comfortable t-shirt to wear, but avoid a too baggy one as that may get in the way (see picture above for good kit). Having a tracksuit or warm clothes to wear on the way home is also good. Sweat will dry on you quickly and in the winter you want to avoid shivering before you shower.
Flat shoes: For beginners, a pair of stout, stable, flat shoes is important. This creates a stable base upon which the lifts can be performed. Running shoes or (Heaven forbid) Vibram 5 fingers are unsuitable for weight lifting. (These handball shoes are a good choice for beginners’ weightlifting shoes.)
As you develop your lifting, and you think this could be the sport for you, then investing in some weightlifting shoes is a good idea.
Water bottle and snack: keeping hydrated throughtout the training session is important. Having a snack for immediately post training that contains some protein and carbohydrate is also essential. The protein helps with muscle repair and rebuilding, the carbohydrate helps provide energy. Chocolate milk, bananas, nuts & raisins or a Tuna sandwich are easy to organsie and affordable.
Training diary and pen/pencil: you need to record what your are lifting and when. It is important you know what you can lift and this helps measure your progress. Everyone records differently, but as long as the weightlifter know what it means, I am happy as a coach. I have training diaries from 20 years ago, and it is fun to look at old sessions and see how things change.
Plasters/tape/nail clippers: at some point in your career as a weightlifter you will get blisters on your palms. This will happen sooner rather than later.
For ths short term, putting plasters or tape over them will allow you to continue to train in the session (and refrain from putting blood on my bars!). The nail clippers are a good idea to trim away the edges of the blister to stop them from fraying further. (Before you ask, no weight lifters wear “weight lifting gloves“!)
Kit bag: you need somewhere to put all this stuff, and I carry a small holdall with these essentials. Packing it the day before training helsp keep you organised. Make sure you label it.
That’s the important kit; quite cheap and accessible really. The weights, bars and platforms are the expensive part of this sport: but the coach and the club bear this burden! Weight lifting belts may be used later in competition, but at the beginning the body needs to develop first.
The importance of weightlifting shoes can be seen here when looking at the split jerk.
“Some research can’t interpret it’s own data, sometimes that data is wrong.”
Jack Blatherwick opened my eyes with 2 great lectures. The first was on Acceleration, the second on research. He had some great visual slides, that just explained things very clearly. There was a constant sound of “oh, I see….” From around the room as people began to grasp hitherto poorly understood subjects.
Not sure I can do it justice…
Power…or acceleration?
“Acceleration: more specifically, horizontal acceleration of body weight. The simplest and most accurate description from physics for explosiveness; quickness, agility and even speed. The words “power” and “force” can be misleading- not always, of course. Be a little suspicious. Trust your gut reaction.” This was the start of the physics lecture.
Does research that indicate heavier loads are necessary to generate power actually measure force instead?
Most of you will know that
Force = Mass x Acceleration.
F=ma
But have a look at this continuum with the same amount of force being produced.
F= Ma ———————————————- F=mA
Powerlifting Olympic weight lifting Sprinting
Body building Sprinting with
equipment
Studies that show Olympic weightlifting produces high force, but they may forget to say that the centre of gravity does not move fast. The object is to get the bar to move fast.
Conversely, using faster movements with out external load (extra mass) does create force too. If:
Power = Force x velocity
then
P= (ma)v
In 100 metre running, greatest Power occurs 2-4 seconds into the run, due to the Velocity being greater. The greatest acceleration occurs at the beginning of the run.
Which, if you rearrange the equation you come up with: A = F/m Right?
“Acceleration is more about how you apply the force, rather than how much force you can apply.”
So, linked into the work from Bosch and Winckler, Acceleration is more about how you apply strength, rather than how much strength you have.
Blatherwick uses the term Straight Line Extension (SLX) rather than triple extension when coaching the speed training. It is important to be able to apply the force when leaning, as the horizontal component is greater than the vertical component in this stage.
From a start position, he coaches “Extend with a high head, the hips will follow” and uses lean starts where the body has to learn to lean in a straight line.
He then proceeded to show a lot of his training methodology and drills on video clips. Using a lot of specially built (but homemade) kit, he looked to develop the acceleration and strength of his ice hockey players in different planes of movement. This was excellent stuff. Again, he starts slowly and builds up to avoid injuries. He summed it up with:
Functional Training: Integrate rather than isolate.
A note on Research and the use of Stats
Blatherwick did a great presentation on thepoor use of stats when working with athletes and also in research. I will be using some of this in upcoming blogs, but it is worrying that what is Dogma out there in academic land, is actually based on dodgy research and interpretation. Funny that the academics claim to have “science” on their side!
Here is the schedule for the next block of training for the Excelsior 
Guest post from Dave Leith of the Scottish Institute of Sport. I met Dave at the
A knowledgeable and experienced coach is essential!
I try to begin lifting with new athletes under the conditions that we are working towards a competition. That means they need to develop resilient technique that will stand up to the competition conditions.
Each training Session begins with CEs. Basically a CE is the movement you perform in the competition itself. In the shot put it would be throwing with the rotational or glide techniques.
While this category of exercise in general has higher transfer, I underlined particular thrower because each athlete is different. One athlete may have better transfer using heavy implements while another athlete may have better transfer with lighter implements.
Because the weight is lifted in 2 distinct movements, with a slight pause in between, heavier weights can be moved than in the snatch.
The Excelsior ADC 
Flat shoes: For beginners, a pair of stout, stable, flat shoes is important. This creates a stable base upon which the lifts can be performed. Running shoes or (Heaven forbid) Vibram 5 fingers are unsuitable for weight lifting. (These 
Plasters/tape/nail clippers: at some point in your career as a weightlifter you will get blisters on your palms. This will happen sooner rather than later.