Olympic Style Weightlifting & Importance of Plyometrics

Olympic Style Weightlifting & Importance of Plyometrics

Olympic Style Weightlifting & Importance of Plyometrics

By:- Khizer Hayat RajaPurpose:To increase the power outputs of lifters, particularly in a movements that involves an eccentric contraction immediately followed by a rapid concentric contraction (e.g., the amortization and explosion phases of the pull and the dip and explosion in jerk) . plyometrics are believed to accomplish this by training the athlete to better utilize the elastic and speedstrength qualities of his or her muscles and nervous system so that the athlete can reverse direction and generate maximum force rapidly following that reversal in direction. This capability is particularly important in executing the third and fourth phases of the pull and jerk (the adjustment/amortization phase and the final explosion phase).Description:There are many variations of plyometrics, from push-ups with rapid descent followed by an immediate and explosive push to the finished position to depth jumps (perhaps the most well known version of the plyometrics training). In this latter exercise the athlete typically walks off a box that is from 0.5m to 1m in height, lands flat footed on both feet (with the feet in same horizontal line) and immediately, jumps upward as quickly and as high possible. Placing a slight shock absorbing and non-slip material where the lifter will land reduces the risk of injury.The literature of Eastern Europe has included many articles and books which contains advice on preparing for competition and there is a growing body of information on the subject provided by authors in the United States Youri Verkhoshansky, a Soviet researcher and writer is credited with being one of the developer of plyometrics. He would probably described what he developed as training methods which increase the "speed strength" of an athlete, with an emphasis on training which improve the athletes performance during the "stretch-shortening cycle" of muscle contraction (a cycle in which a muscle under goes a stretch immediately prior to shortening, as when an athlete dips and explodes upward in the jerk). Although the training modalities recommended by Verkhoshansky includes sprints and conventional and special jumps, the training innovation for which he is most widely known is "depth jumping" or "shock training". Verkhoshansky recognize both the effectiveness and the strenuousness of depth jumping and therefore recommends that athletes perform it only twice during the classic annual training cycle in which there are two major competitions at the different points in the year. Those two times are during the latter half of the competitive period. According to Verkhoshansky, if depth jumping is performed during the preparatory period, it should be terminated 5 to 10 days away from the competition.Verkhoshansky recommends that depth jumping be performed for three sets of ten repetition to 2-3 times a week and that the load of squats be reduce to compensate for the added training stress of the depth jumps during the training period in which depth jumps are used. As was suggested earlier, repeated admonition in the Soviet literature against doing depth jumps to often suggest that poor results and possibly injuries (an number of serious injuries have been reported in the United States) have resulted from too much of what many coaches consider to be a good thing. So, apparently depth jumps can be easily over done (particularly by weightlifters whose training contains similar movements with high loads).Effectiveness:There is a considerable debate regarding the effectiveness of plyometrics. A number of studies have demonstrated improvements in power outputs as a results of plyometric training. However, these studies have not addressed the questions of whether the improvements made are essentially on time phenomena that will not be repeated. That is, once the athlete has learned to execute the stretch shortening cycle efficiently, will there be substantial improvements from practice there after, or can the improvements he sustained by application to the sports involved?The larger questions facing weightlifters are:A: Whether such results can be obtained by the practice of the classic related lifts?B: Whether the risk of injury as a result of performing such highly stressful exercises such as depth jumps is too high, considering the results?My belief at this time is that the answer to both questions is affirmative. The classical lifts are inherently plyometrics in nature, and it is unlikely that any dramatic additional results will be attained through the use of plyometrics.Moreover, because the classic lifts themselves involve plyometric aspects, performing additional plyometric training carries with it a significant risk of generating injuries from overuse.If the lifter wishes to try plyometric training, it should be limited to one or two periods of several weeks during the year, the amount and intensity of the should be carefully limited (e.g., do not jump from a high box and do not perform high sets and high reps) and the load in similar exercises should be reduces in order to reduce the risk injury. When practiced in this way plyometrics can aid the lifter in decreasing the time it takes for that lifter to achieve maximum force and improving his or her power out put. However once the athlete has learned this lesson, very moderate practice of this type or mere practice of the lifts should be enough to retain the benefits of plyometric training without running the risk of overdoing such training in combination with classic lift training.ReferenceArthur J. Drechsler. The Weightlifting Encyclopedia. A is A Communications, NY.p 241.By:- Khizer Hayat RajaSr. Lecturer in Physical Education & SportsInternational Weightlifting Coach & ExpertE mail: wlexpert@yahoo.comhttp://www.articlesbase.com/extreme-sports-articles/olympic-style-weightlifting-importance-of-plyometrics-3865690.html

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