Olympic weightlifting Encyclopedia 15

In creating this book I have tried to provide the most comprehensive resource on the sport of weightlifting that has ever been published. There are nearly 400,000 words in this book, nearly 90 photos or illustrations and more than 100 references (many of them annotated) in the Bibliography. Hundreds of topics are covered, some at a level of detail that has never been available before, hence the term “encyclopedia” in the title.

Because this book is so large and complete, reading the book straight through may appear to be a daunting task. But such an approach to reading this book is no more necessary than reading a typical encyclopedia at one sitting.

For the person who likes to read, absorbs much of what he or she reads on the ’‘first pas’’s and has the time to devote to the reading process, this cyclopedia builds progressively on what has been presented previously (unlike the typical encyclopedia, which is arranged alphabetically by topic. This permits the reader to go through the book from cover to cover with great benefit.

But beginners and novices, particularly those who are anxious to quickly apply what they have learned, will be better served by utilizing something like the following sequence in their reading:

Introduction (the part preceding this section of the Introduction as well as this section)

Chapter 1 (through the section entitled “An Analysis of the Technique of the Snatch and Clean and Jerk”-studying the sequence photos in particular-it is not necessary to read the details of each phase at this point)

Chapter 2, the following sections:

*Proper Breathing While Lifting

*Selecting an Optimal Hand Spacing “Selecting an Optimal Foot Spacing Returning the Bar to the Platform…

• Practice and Feedback: The Foundations for Learning a Motor Skill

*Teaching Technique (the entire section)

*Perfecting An Athlete’s Weightlifting Technique (the entire section) Methods of Identifying Technique Faults (the entire section)

*The Selection of Reps… “The Selection of Weights…

Chapter 3, the following sections:

The Training Effect

*Guidelines Regarding Repetitions *Guidelines Regarding Sets

*Developing Flexibility For Weightlifting (the entire section-unless you test your flexibility as suggested on pages 170-2 and find that it is sufficient without any special training, in which case you can skip that section for now)

*Chapter 4 (the Personal Equipment section, through the section on “tape”, then skip to the portion of the Gym Equipment section that focuses on the: Bar, Plates, Platform, Power Rack, Squat Rack, then the section on The Training Facility–the first two pages and the section on Spotters.

*Chapter 5, descriptions of the power snatch, power clean, power jerk, dead hang snatch, snatch and clean pulls, squat (back, front and overhead), presses (especially behind the neck and military).

*Chapter 6, (the sections on the Workout Plan, Training Log and the Process of Developing Training Programs (particularly the description of “Cindy’s” program). You should also read the section on “The Special Needs of Powerlifters and Other Strength Athletes… if you converting to weightlifting writing the sport for which you have done extensive strength training.

*Chapter 7,  Through the section on Positive Mental Attitude,  then the section on Goal Settings through the section on the Importance of Concentration.

*Chapter 9, ( if you are a women, a lifter 40 or above, or an athlete under the age of 18 - read the appropriate sections of this chapter - which addresses each of these groups)

*Chapter 10, the sections on achieving your “Ideal Bodyweight’’ and ’‘Pre-Game Meals’’

*Chapter 11, the opening section on Prevention of Injuries and under, Dealing With Injuries the initial section on first aid.

Appendix 1 (the section on the Technical Rules of Weightlifting through the section on Incorrect Movements Particular to the Clean and Jerk)

Appendix 4 (the section on Selecting a Coach of you are a litter who is beginning without a coach or who is looking for one).

Read the asterisked sections noted above before you walk into a gym and the other ones as soon as possible after you have begun training.

Another thing you should consider very early on is purchasing some video footage of weightlifters in action. The USAW has an instructional video on the subject of pulling and for its Club Coach’s course. Both videos have limitations, but both provide useful information for the beginner Another important source of video information is Iron Mind Enterprises (for more information on the USAW and Iron Mind see the organizations and Publications… section at the end of the Bibliography of this book). Iron Mind offers videos of top international events (purchase the two part tape of the Atlanta Olympic Games and you’ll have a good idea of what good technique looks like).

Join the USAW and ask them if they can supply you with the name of some weightlifting clubs that are near you. Visit several, if possible, to determine which most fits your needs. Every club has a different atmosphere and no one club is for everyone. If there is no club nearby, consider starting your own (see the section on Starting a Club in Chapter 4). Borrow a video camera and get someone to film your workouts. You’ll  then be able to see what you are doing and make appropriate modifications.

Using a mirror is a good idea to study static positions - you should not be looking in a mirror when you are actually performing the lifts (especially the competitive lifts).

Go to a weightlifting competition the (USAW will be able to tell you about the events nearest you). At those events you will see the sport in action and can meet other items and coaches Weightlifters and coaches are generally only too happy to help you get into the sport Naturally, you do not want to approach a top lifter or coach during the heat of the competition, but well before or after the contest most athletes and coaches are happy to be of help remember someone helped them when they were beginners too).

Read the other sections of the book as they make sense and interest you to read about competition about 8 weeks before your first meet that you will understand what you will need to do there).

More advance readers and those with limited time at any one sitting may prefer to read The Weightlifting Encyclopedia by selecting sections from the table of contents or topics from the extensive index. Most of the many sub-sections of the book have been written in such a way that the can be read by themselves with a high level of understanding (especially with the use of the index at appropriate points).

Whatever your approach to reading “The Weightlifting Encyclopedia’’,  I hope you will find it to be as interesting and enjoyable to read as it was to research and write. Most importantly, I hope it is helps you to achieve your goals in weightlifting whatever they may be. Good reading, good training and successful competition!