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REC3085 Olympic Weightlifting

Advanced · 1 credit · HRH - Health, Recreation, and Human Services

Description
Students develop an understanding of the science of Olympic weightlifting. Students will be safely introduced to the basics of Olympic weightlifting. Proper execution and safety will be emphasized.
Prerequisite
REC2040: Foundations for Training 2
Parameters
Access to instruction from an individual that is certified in weightlifting through the National Coaching Certification Program (NCCP) is required.
Supporting courses
REC2045: Training for Core Muscles REC3040: Training & Conditioning REC3080: Resistance Training Leadership

Outcomes The student will:

  • 1 identify the difference between Olympic weightlifting and other methods of strength and resistance training

    • 1.1 describe how Olympic weightlifting lifts provide training for:

      • 1.1.1 power development

      • 1.1.2 core strengthening

      • 1.1.3 full-body kinetic chain development

      • 1.1.4 posterior chain strengthening

    • 1.2 discuss how weightlifting movements are unique from other strength training methods, including:

      • 1.2.1 sets, reps and tempo

      • 1.2.2 movement mechanics; e.g., muscles involved, multi-joint movement, absorption of external force

      • 1.2.3 force/power production

      • 1.2.4 flexibility

      • 1.2.5 coordination

    • 1.3 describe general safety considerations required in order to train with Olympic weightlifting lifts

  • 2 demonstrate the basic techniques for variations of strength exercises

    • 2.1 describe the importance of correct technique, considering:

      • 2.1.1 postural alignment

      • 2.1.2 centre of gravity

      • 2.1.3 pressure on the foot during lifts

      • 2.1.4 weight distribution

      • 2.1.5 sequencing

    • 2.2 describe various types of equipment that can be used in squat, press and deadlift strength exercises; e.g., broomsticks, barbells, kettlebells and dumbbells

    • 2.3 identify the primary muscle groups involved in the squat, press and deadlift strength exercises

    • 2.4 explain the use of squat, press and deadlift exercises in progression to Olympic weightlifting exercises

    • 2.5 demonstrate proper safety considerations for the technique and equipment specific to each squat, press and deadlift exercise, including:

      • 2.5.1 proper spotting techniques and exit strategies from a lift

      • 2.5.2 the importance of establishing appropriate motor patterning

      • 2.5.3 appropriate progression for volume and intensity

    • 2.6 differentiate between the various forms of deadlift exercises, including the:

      • 2.6.1 Romanian deadlift

      • 2.6.2 close-grip (clean grip)

      • 2.6.3 wide-grip (snatch grip)

    • 2.7 differentiate between the various forms of squat exercises, including the:

      • 2.7.1 overhead squat

      • 2.7.2 front squat

      • 2.7.3 back squat

    • 2.8 differentiate between the various forms of press exercises, including the:

      • 2.8.1 overhead press

      • 2.8.2 behind-the-neck press

      • 2.8.3 push press

    • 2.9 identify the appropriate sequence, training loads, volume and rest periods required when performing the squat, press and deadlift strength exercises

    • 2.10 discuss the effect of tempo on muscle recruitment and force production

  • 3 demonstrate flexibility and range of motion to perform Olympic weightlifting exercises

    • 3.1 perform stretches for joints, including the:

      • 3.1.1 shoulder joints

      • 3.1.2 hip joints

      • 3.1.3 knee joints

      • 3.1.4 ankle joints

    • 3.2 understand the importance of flexibility for Olympic weightlifting

  • 4 demonstrate the basic techniques for Olympic weightlifting exercises

    • 4.1 demonstrate the importance of correct technique, considering:

      • 4.1.1 postural alignment

      • 4.1.2 centre of gravity

      • 4.1.3 pressure on the foot during lifts

      • 4.1.4 weight distribution

      • 4.1.5 sequencing

    • 4.2 demonstrate proper safety considerations in relation to technique and equipment specific to each Olympic weightlifting exercise

    • 4.3 identify the phases involved in each of the Olympic weightlifting exercises, including the:

      • 4.3.1 snatch

      • 4.3.2 clean

      • 4.3.3 jerk

    • 4.4 using equipment such as broomsticks, barbells and kettlebells, compare and perform various forms of Olympic weightlifting exercises, such as the:

      • 4.4.1 snatch, including hang snatch, hang power snatch, snatch pull, snatch balance

      • 4.4.2 clean, including hang clean, hang power clean, clean pull

      • 4.4.3 jerk, including push jerk, split jerk

  • 5 demonstrate basic competencies

    • 5.1 demonstrate fundamental skills to:

      • 5.1.1 communicate

      • 5.1.2 manage information

      • 5.1.3 use numbers

      • 5.1.4 think and solve problems

    • 5.2 demonstrate personal management skills to:

      • 5.2.1 demonstrate positive attitudes and behaviours

      • 5.2.2 be responsible

      • 5.2.3 be adaptable

      • 5.2.4 learn continuously

      • 5.2.5 work safely

    • 5.3 demonstrate teamwork skills to:

      • 5.3.1 work with others

      • 5.3.2 participate in projects and tasks

  • 6 create a transitional strategy to accommodate personal changes and build personal values

    • 6.1 identify short-term and long-term goals

    • 6.2 identify steps to achieve goals

Program of Studies 2014. Source document, © Alberta Education.