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Weightlifting Presentation

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Weightlifting Presentation

  1. 1. Weightlifting Presentation By John Hehle K00191505
  2. 2. Subjects Profile  Subjects Name: Owen Casey  Age: 36 Years  Height: 6 foot 2 inches  Weight: 112 kilograms  Training History:  6-12 years old GAA and Rugby  15-25 years Athletics/ Running  25-34 years Rugby  34 – Present Sports Strength and Conditioning  Injuries: Broken ankle from a fall off ladder during building work, not properly healed with no rehab on the injury and full range of motion not fully restored.
  3. 3. Week 3: weightlifting screening Phase of Lift Technichal Checklist week 3 week 6 week 11 Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Pos ture    Feet X X X Rela tions hip between Hip a nd Knee    Hea d Pos ition    Shoulder X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Speed X X  Ba ck to Floor a ngle    Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Triple Extens ion a nd Shrug X X  Arms (Ra tiona l of where they brea k s tra ight)   Weight Dis tribution X X  Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Elbows    Ra tiona l for depth X X  Pos ture    La nding X X  Ca tch C lea n C heck lis t Sta rt Pos ition Firs t Pull Tra ns ition Pha s e Second Pull
  4. 4. Screening to assess faults for the clean Olympic lift exercise  Start position. Shoulders are rounded forward.  First Pull. Shoulders still rounded forward because of lack of upper back strength. Bar path is too far from the legs and should nearly be touching the shins  Transition. Shoulders rounded, should be further back and bar moved out to get over the knee and back in to sit on the thigh, leg should be straightened so that the bar doesn’t need to move around the knee. Weight is still too far forward on the foot.  Second Pull. bar path is not close enough to the body. No proper triple extension, lacking hip drive, no explosive drive and no triple extension onto toes.  The Catch. The bar path started too far away from the body and then Owen had to pull it back towards him forcing him to jump backwards for the catch. He had to go into very deep squat because the bar did not go high enough due to a lack of triple extension.  Set up for screening.  6 reps of 30kg  5 reps of 35kg  4 reps of 40kg  3 reps of 45kg  2 reps of 50kg Failed  1 rep of 55kg Failed  Assessment of corrective exercises
  5. 5. Session number Da te Time sta rted Time Finished Exercise Weight/ Reps/ Sets Exercise Objective Ankle in a nd Outs 3 sets of 8 Reps Ankle Mobility Over a nd Unders 3 sets of 8 reps Ankle a nd Hip mobility Glute Bridge 2 feet a nd Russia n3 sets of 8 reps 10 sec hold Glute a ctiva tion T-Spine Twists 3 sets of 8 reps on ea ch side T-spine Mobility Wa ll slides 3 sets of 8 reps shoulder mobility I Y W T Fa ce down 3 sets of 8 reps shoulder mobility a nd st Sta rting with broom stick Ha ng Jumps (focus on feet position)4 sets of 3 reps correct feet position whe Triple Extension 4 sets of 3 reps work on explosiveness of Ha ng ca tch (focus on technique)4 sets of 3 reps Using correct technique Power clea n from sta rt position3 sets of 3 reps a dding weight Comments from a thlete a t end of session Olympic Weighthlifting progra m for Owen Ca sey Wa rm UP Correctives Performa nce lifts
  6. 6. Week 6: Rescreening Phase of Lift Technichal Checklist week 3 week 6 week 11 Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Pos ture    Feet X X X Rela tions hip between Hip a nd Knee    Hea d Pos ition    Shoulder X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Speed X X  Ba ck to Floor a ngle    Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Triple Extens ion a nd Shrug X X  Arms (Ra tiona l of where they brea k s tra ight)   Weight Dis tribution X X  Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Elbows    Ra tiona l for depth X X  Pos ture    La nding X X  Ca tch C lea n C heck lis t Sta rt Pos ition Firs t Pull Tra ns ition Pha s e Second Pull
  7. 7.  Improvements from week 3, there were great improvements in the lift, especially in the shoulder position from the start to the finish of the lift. I rescreened Owens shoulder mobility by assessing his wall angels and noticed a significant improvement from the previous time.  Improvement is still needed in his ankle mobility and calve flexibility and also the speed of the triple extension needs to be worked on. Also the landing mechanics at the catch phase still isn’t great, there is still movement to the back to catch the bar. The bar position is still not close enough during the whole movement.  Set up for screening.  6 reps of 30kg  5 reps of 35kg  4 reps of 40kg  3 reps of 45kg
  8. 8. Session number; week 6 to 11 Date Time started week 6 Time Finished Exercise Weight/ Reps/ Sets Exercise Objective Ankle in and Outs 3 sets of 8 Reps Ankle Mobility Raised toe/ heel toe touches 3 sets of 8 reps Ankle mobility Russian Glute Bridge 3 sets of 8 reps Glute activation/ explosive T-Spine Twists 3 sets of 8 reps on each side T-spine Mobility Wall slides 3 sets of 8 reps shoulder mobility Inch worm 3 sets of 8 reps Hamstring, ankle and hip and calv With 30kg to 40kg High Pull 4 sets of 3 reps Worki ng on s hrug and bar cl os enes s Triple Extension 4 sets of 3 reps work on expl os i venes s of hi p dri ve Scarecrow Turnover 4 sets of 3 reps explosive time to catch Power clean from start position 3 sets of 3 reps adding weight PP of 60kg Comments from athlete at end of session Olympic Weighthlifting program for Owen Casey Warm UP Correctives Performance lifts
  9. 9. Week 11: Final screening Phase of Lift Technichal Checklist week 3 week 6 week 11 Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Pos ture    Feet X X X Rela tions hip between Hip a nd Knee    Hea d Pos ition    Shoulder X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Speed X X  Ba ck to Floor a ngle    Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Arms    Weight Dis tribution X   Hea d Pos ition    Shoulders X   Ba r Pa th X X  Pos ture    Triple Extens ion a nd Shrug X X  Arms (Ra tiona l of where they brea k s tra ight)   Weight Dis tribution X X  Hea d Pos ition    Shoulders X   Ba r Pos ition X X  Elbows    Ra tiona l for depth X X  Pos ture    La nding X X  Ca tch C lea n C heck lis t Sta rt Pos ition Firs t Pull Tra ns ition Pha s e Second Pull
  10. 10. Conclusion  65kg Owens new Personal Best!!  Especially improvements were made in the bar position at the start of the lift  old injury that was never properly treated  his explosive hip drive over the last few weeks really improved Owens speed of the lift and his triple extension  The biggest improvement was to be seen in his Catch phase of the lift, he was able to keep the bar close to his body during the second pull and proper triple extension improved the bar path

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