Olympic Training Tidbits

Olympics involve a variety of sports. Powerlifting and powerbuilding, or anything to do with the Cold Iron Bar discussed here.

Olympic Training Tidbits

Postby Canuck Singh » Tue Jan 06, 2009 3:50 pm

Dr. Mel Siff: "...lack of safety in exercise is not simply a consequence of so-called dangerous exercises, buy one of unsafe execution of any exercise. One should remember that religious avoidance of certain exercises can lead to an overall imbalance between muscle groups or in motor coordination and increase the likelihood of injury during the sports event. The avoidance of exercising a muscle group in a particular way never enhances safety; it simply weakens those muscles relative to the exercise pattern which is avoided." —Supertraining 2000, p.458

If you only train, for example, with half squats, what are you to do when you are forced in a dynamic sporting situation to do a full squat?

What are the Causes of Injury?

Most injuries occur as the result of two primary factors: accidents and over training. It can also be caused by too much volume or duration of loading. This is referred to as "overuse"(Siff, 2000).

Note: Ease into these drills and alterations of technique very carefully. These are used by Oly lifters often...
a) During your warm-up sets, once you’ve removed the bar from the rack, try shifting your weight from side to side a few times (alternate lifting each foot off ground a few inches) and then begin your descent.

b) At the bottom of the squat (only during lighter sets), do some very controlled bounces up and down and then come up. Control is the key word here; don’t go overboard.

c) Close your eyes or wear a blindfold during a few sets. By eliminating vision one markedly increases proprioceptive demands and has to rely on kinesthetic sense or "feel." When you return to full-vision squat, notice the improved technique and coordination!

d) Destabilize the load on the bar by having 2.5-5 lbs more on one side. Again, this works well during warm-up or even cool-down sets but it’s not something you want to practice with maximal loads.

e) Wear earplugs in one or both ears (this can be combined with the blindfold for an unusual effect!). By eliminating hearing you increase visual and proprioceptive demands on the body.

f) Have a training partner carefully and lightly push you in various directions during the movement. These perturbations will help enforce a good exercise technique or "groove" that’ll enhance your ability to deal with unexpected situations such as when some <edit> walks right under the bar while you’re squatting!

g) Use unusually short or long rest intervals during your work sets to throw your body off guard. In a weightlifting or powerlifting competition for example, you may be forced to rest too much or too little according to your usual preference.
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