Sandy Snakenberg Personal Trainer Singapore Skating Lessons

Weight Training

http://video.google.com/videoplay?docid=1464394863566437462
Click to view video example of clean dead lift shrugs by Sandy Snakenbergweights-ben.jpg
Click to view movie footage of Ben Turner (U18), attempting the 155kg Clean and Jerk captured by the Queensland Weightlifting Associationweights-kristie.jpgClick to view movie footage of Kristie Amadio (U16), attempting the 70kg Snatch captured by the Queensland Weightlifting Association

http://video.google.com/videoplay?docid=-5662994134899720554

June Liang performing Power Snatch Squats

 Sample Programs Program I

  • Orientation
  • Warm-up and stretch
  • Abdominal exercises
  • Straight leg dead lift
  • Squat
  • Bench press and seated cable row

Program II

  • Warm-up and stretch
  • Abdominal exercises
  • Lateral Abs
  • Straight leg dead lift
  • Squats (free weight)
  • Bench press and seated cable row
  • Shoulder press, and Lat pull-down.

Program III

  • Warm-up and stretch
  • Abdominal exercises
  • Lateral abs
  • Straight leg dead lift
  • Dead Lift Shrug
  • Squats (free weight)
  • One leg, leg press
  • Bench press and bent over dumbbell rows (free weight).
  • Shoulder press, and Lat pull-down.

Elements of Olympic Weightlifting for sport and activity.


Sample Program

  • Proper rules
  • Proper form and technique
  • Straight leg dead lift
  • Clean dead lift and shrug
  • Front Squats
  • Back squats (full, half, and three quarter)
  • Presses and jerks
  • Hang power clean
  • Power clean

Benefits of OLYMPIC LIFTS for Athletes

Arthur Drechsler, author of the single most important book ever written on Olympic weightlifting (The Weightlifting Encyclopedia, New York, 1997) listed eight benefits of Olympic Lifts for athletes :

  • The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
  • The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences
  • In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
  • The athlete learns to receive force from another moving body effectively, and becomes conditioned to accept such forces.
  • The athlete learns to move effectively from an eccentric contraction to a concentric one.
  • The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
  • Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
  • The Olympic lifts are simply fun to do.

Olympic lifts use a much greater range of motion, which exposes the connective tissues, tendons, ligaments and muscle fibers to various angles & activities without becoming injured. 90% of the best athletes in the Olympic Games have one thing in common. Ranging from pole vaulters to shot putters to basketball players, runners, cyclists, skaters and…; they all have some form of Olympic weightlifting in their program. These athletes understand the importance and benefits of these movements and the carry over to their sport. Olympic lifts train the athlete to explode and use the maximum possible force.

IS OLYMPIC LIFTING SAFE?

According to these relatively recent research findings:

  • Weightlifters [Olympic style] have less than half the injury rate per 100 hours of training than do those engaged in other forms of weight training; 17 vs 35. (Hamill, B. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength and Conditioning Research, 8(1):53-57.1994)
  • Mike Stone, et al., provided an excellent review of the research literature on this topic. The inescapable conclusion was that weightlifting is indeed the safest method of weight training. (Stone,M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. “Injury potential and safety aspects of weightlifting movements.” Strength and Conditioning. June: 15-21, 1994)

Sandy Snakenberg’s Coaching Experience