Physiological Demands of Strength in Weightlifting

This report discusses the weightlifting sport and entails the sport review along with the bio motor abilities. It also covers the training program and athlete bio motor abilities.

PHYSIOLOGICAL
DEMANDS OF STRENGHT
IN WEIGHTLIFTING

TABLE OF CONTENT
INTRODUCTION...........................................................................................................................3
MAIN BODY...................................................................................................................................3
Review for the sport.....................................................................................................................3
Review over the athlete Bio motor abilities ................................................................................4
Training programme....................................................................................................................6
CONCLUSION..............................................................................................................................11
REFERENCES..............................................................................................................................13

INTRODUCTION
Sport defines as the activity which mainly involves the physical movement of the body in
order to play game. Sport analysis is the complete observational task which is done by the coach
in order to collect the data about the athletes' performance (Hamlin, Lizamore and Hopkins,
2018). Athlete analysis refer as the approach to identify the required qualities for the athlete, it
also gives the analysis about the injuries, so it will enable the coach to prepare the training plan
for the athlete or to use the preventive measure to avoid any injuries. This report discusses the
weightlifting sport and also entails the sport review along with the bio motor abilities.
MAIN BODY
Review for the sport
Weightlifting is the individual sport, but still it is able to provides the greater and
entertaining aspects for the team sport. This sport usually contains the two events which are one
hand and two hand lift. In such the athlete lifted the weight from the ground to their overhead.
This game test the physical endurance of the athlete, this game is also plays in a Olympic in
which the athletes of the different country competes which each other. The main lifts is
performed by the athletes are snatch and other are jerk and clean. In which the snatch involves
the regular lifting movement, in this the weight is over the head of the athlete and the arm
position for snatch is extended, also the athlete is in squat position. Snatch is consider as the
fastest motion in all games (Gullu and et.al 2020). For the clean and jerk lift these are the part
lift, in which the athlete stands up from the squat situation, and takes a pause after this they
moved their knees and push the weight over the head.
Duration and breaks in weightlifting game
For the weightlifting game there are possible three competitive round, for the athletes it is
important to follow all the rounds in a sequential order. For the weightlifting set the timing lasts

between the 30 and 40 seconds. As for the break criteria it is depends on how heavy the weight
is. Ideally it is about 2 to 5 minute rest for the heavyweight. Weightlifting game consider as the
Olympic sport. In which the individual athlete competes with each other, they lift the barbell
which includes the heavyweight plates. For playing this game every athlete is liable to take the
three chance for both snatch and clean or jerk.
Typical movement pattern in the weightlifting
Side shuffle is the common pattern which is the agility exercise that mainly aims the
glutes, thighs part of the body. As by doing this exercise will increase the strength of the lower
body that is more important for the weight lifter athlete. This exercise boosts the metabolism of
the person also lead to burn the calories which enables the athletes to stay fit and win their
matches. Other typical movement which can be seen is hinge pattern which is pulling pattern that
targets the lower body (Hancock and et.al 2021). Hinge pattern also consider as the dead lift in
this the major movement body parts are lower portion, back.
Frequency of the side shuffle movement refer as to continue the shuffling in both left o
right direction on the basis of the desired time which is set by the athlete. Side shuffle pattern
frequency also consider as the “Heel to rear Jog” It is suggested to initiates with the staring 10
seconds and leads it to the 90 second sessions. If the individual is able to enhance their fitness at
this frequency then they can proceed to enhance their speed. Intensity for the side shuffle pattern
is to slowly starts the movement without jumping, it is suggested that to do the side shuffle raps
for almost about the 20 to 50 seconds and then linked it with the other increased intensity
physical exercises. Its benefit is that it will keep the heart rate up for the entire exercise session.
Other type of pattern that can be seen in weightlifting is balance it is the critical type of
lifting pattern which can be seen in Olympic lifting. As snatch balance define as compound
physical exercise which completely activates the muscles, it is most recommended exercise for
the weight lifter to prepare for the Olympics. For the snatch balance it is stated that athlete
proceeds with the weights which they take and complete 1-3 repetitions. Athlete first need to set
the barbell outside of their squat which is set by their height and the position of the barbell must
be lower than the shoulders (Milanese and et.al 2017). Main benefit of doing this exercise as it
will enable the athlete to enhance their snatch techniques, it also helps to improve the footwork
which is beneficial in order to do the complicated exercises as full and power snatch, that are
considered as the complex exercises in weightlifting game.

Review over the athlete Bio motor abilities
Energy system
In sport athlete's body depends on the basic energy functions which are aerobic and
anaerobic system. Aerobic energy system refer as in which the combustion of the fats and
carbohydrates takes place in the presence of the essential oxygen. It is also known as the steady
state exercise this is why due to the energy supply system of the body is capable of providing the
enough energy. Whereas in anaerobic energy system there is no presence of the oxygen, in this
there is use of the glucose for forming the ATP (Adenosine triphosphate). When the body
generates the energy from the anaerobic energy system then it only lasts till the 6 or 8 seconds.
Therefore, it requires the rapid energy bursting which is last for short duration. As for the
weightlifting game the energy system is anaerobic. Anaerobic alactic is mainly utilized in a
weightlifting Olympic sport. It improves the muscle tone of the athletes also boost their bone
density on order to lift the weight (Rand, 2018).
Bio motor triangle
Bio motor abilities involves the activities which are strength, speed, tolerance, elasticity
and harmony. Force, speed and endurance consider as the key bio motor abilities.
Speed:
Speed enables the athlete to perform rapidly, it requires the “central nervous process” in
order to take input for developing the quick responses for carrying out the task efficiently.
Therefore speed training mainly concern with the maximum motion rate, as for the weightlifter
to increase the speed squats, lunges, dead lifts and other exercises are available. Also interval
training is the essential for increasing the speed of the weightlifter, it includes the alternating in
between the duration of the complex exercises which promotes the improvement in muscle
endurance. Flexibility define as the capability to carry out the joint actions from the various
motion. Flexibility training helps to reduce the chances of the injury. If the individual have the
weak flexibility then it also hinders their speed and tolerance which is because muscles have to
work hard for coping the resistance.
Endurance:
Anaerobic threshold concept define as in between the exercise utilization of oxygen at the
rate which the aerobic system is supplemented through the anaerobic system, it cause the
increment in lactant. Agility define as the capacity to resist, begin or frequently change the

direction. It generally involves the exercises which are ladder and cone drills therefore it enables
the athlete to complete the different foot pattern. It is the most required training for the
weightlifter as they need to change their position, also it is beneficial for their physical endurance
level for weighing the heavy weights.
Force:
Acceleration training is mainly seen in strength based training, during this exercise
person required to overcome their body inertia to bring the body in motion as fast movement.
Maximal strength is the greatest force that are produced by the contracting muscles. It do not
identify the duration and strength of the movement as how long motion can continue. In this
there is a essential requirement of the resistance which is needed in order to control. In such it
also include the elastic strength it is mainly done by the athletes so that their muscles can move
rapidly against the resistance (Morris and et.al 2020). For the strength training most common
terms also used as resistance, repetition and the sets, it is stated that young athlete always
initiates with the resistance exercises while having the body weights.
Training programme
Training period is the major concern to train the athlete in order to make them physically
fir for the games. Training session is based on the strength or force based bio motor triangle
ability.
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1
(Lower
body)
Squat
exercise, if
the
individual
is new
than
initiates
with the 3
sets and
around 12-
15 reps for
Continue
squat
Continue
squat
Dead lift
exercise.
Beginners
can
proceed to
do 4 sets
of around
6 reps,
gradually
increase
the reps
Dead lift
continue
Dead lift
continue
Rest day

one squat
type. As
for the
weightlifte
r the
frequency
should be
more than
3 times
per week
(Anderson
, 2020).
As for the
recovery it
is stated
that the
weightlifte
r focus on
alternating
their
workout
methods
as they
first do
lower
body and
then upper
body.
after some
exercise.
Also to
take 2-3
minute
time rest
in
between.
Frequency
should be
three days
per week.
For
recovery it
is
suggested
to use ice
pack for
almost 15-
20 minutes
for three
days.
Week 2 Chest
press,
Rest Rest or
alternative
Rest Bent over
row, it is
Continue
bent over
Bent over

(upper
body)
basic
exercise
for chest
press
listed the
“3x10”
which
means that
to do three
sets of 10
reps,
frequency
of the
chest press
exercise
should be
2 days for
each
week. For
recovery
session it
is required
to rest for
2-3 days.
exercise the muscle
building
exercise
suggested
reps are
12-15 and
medium
weight for
3 sets and
6-12 reps
for heavy
weight.
Frequency
should be
8 reps for
both arm
and then
rest for 2
minutes.
Bent over
row is the
good
exercise
for
enhancing
the
scapular
stability
also
promotes
the better
row row drill

improvem
ent for the
shoulder
(Antar
Zidan
Farag,
2018).
Week 3
(lower
body)
Follow
week 1
schedule
Box step
up
exercise in
this
recommen
ded reps
are 6-10
around 4-6
sets.
Frequency
should be
to do this
exercise
on
alternate
days
Lunges
reps are
12-15 per
leg and
initiates
with the 2-
3 sets.
frequency
is 2-3
times for
every
week. For
recovery if
the person
is not able
to move
because of
fatigue
then they
required to
stop the
training.
Lunges
continue
Box step
up
Squats and
lunges
both 15-18
reps for
every 5
sets
frequency
should be
4 days for
every
week
Rest day
Week 4 Follow Chest Continue Triceps Continue Triceps Rest day

(Upper
body)
week 2
schedule
press
exercise
chest press curls
exercise, it
is
recommen
ded to do
the 12 sets
for every
triceps and
take rest
for two
days.
triceps
curls
curls
Week 5
(lower
body)
Single leg
RDL
exercise, it
is the
Romanian
dead lift
which is
beneficial
in order to
enhance
the
hamstring
and also
promotes
the
improvem
ent in joint
functions.
Sets is of
3-6 and
Continue
single leg
Calf raises
begin with
10 to 14
reps of 2
sets and
take rest
for about
60 seconds
between
the sets
(Soriano,
Suchomel,
and
Comfort,
2019).
Frequency
can be 2-5
days for
every
Continue
calf raise
Bridges
single sets
for 10 reps
in which
the
frequency
can be 2-3
times per
week.
Bridges
are useful
in order to
boost the
flexibility
also
helpful in
decreasing
the knee
and back
Continue
bridges
Rest day

almost
includes
the 3-8
repetition.
Frequency
is about 1-
2 weeks.
week pain.
Week 6
(upper
body)
Biceps
curls, it
enhance
the athletic
overall
performan
ce also
develops
the
strength
for upper
arm. 3 sets
which
involve
the 12
reps.
Frequency
can be
about 2-3
times per
week.
Continue
biceps
curls
Triceps
curls is
beneficial
in order to
develop
the
hypertroph
y for the
triceps.
Recomme
nded sets
are 3 and
about 5-12
reps. 12-
15 sets for
every
week
(Crewther
and et.al
2019).
Continue
triceps
curls
Chest
press
exercise
Both
triceps and
biceps
curls
Rest day

CONCLUSION
From the above report it is concluded that for the sport it is important to practise the
physical exercises which enhance the stamina that are required to perform. This report illustrated
the sports and athlete analysis. It further discussed the sports review in which it describes the
sport type, duration and break time for the event, also involves the typical movement pattern of
the sport along with its frequency and intensity. It also lays out the energy system which mainly
categorise the aerobic and anaerobic system, also discussed the bio motor triangle which mainly
describe the speed, endurance and force. It lastly concluded with the training programme which
lasts till the 6 weeks.

REFERENCES
Books and Journals
Anderson, D., 2020. Understanding the holistic development of elite performance in Olympic
weightlifting: a machine learning approach. Bangor University (United Kingdom).
Antar Zidan Farag, M., 2018. A proposed plan for the marketing and promotion of weightlifting
champions. Assiut Journal of Sport Science and Arts. 2018(5). pp.198-217.
Crewther, B.T. and et.al2019. Individual variation in the cortisol response to a simulated Olympic
weightlifting competition is related to changes in future competitive performance. Biology
of sport. 36(2). p.133.
Gullu, S. and et.al 2020. Coach-athlete relationship and sport passion in individual sports. Acta
Kinesiol. 14. pp.9-15.
Hamlin, M.J., Lizamore, C.A. and Hopkins, W.G., 2018. The effect of natural or simulated
altitude training on high-intensity intermittent running performance in team-sport athletes:
a meta-analysis. Sports Medicine. 48(2). pp.431-446.
Hancock, D.J. and et.al 2021. An analysis of literature on sport officiating research. Research
Quarterly for Exercise and Sport. 92(4). pp.607-617.
Milanese, C. and et.al 2017. The effects of two different correction strategies on the snatch
technique in weightlifting. Journal of sports sciences. 35(5). pp.476-483.
Morris, S.J. and et.al 2020. Taking a long-term approach to the development of weightlifting
ability in young athletes. Strength & Conditioning Journal. 42(6). pp.71-90.
Rand, W., 2018. Motivation and Social Support in Weightlifting: A Coach’s Perspective.
Soriano, M.A., Suchomel, T.J. and Comfort, P., 2019. Weightlifting overhead pressing
derivatives: a review of the literature. Sports Medicine. 49(6). pp.867-885.