Topic: New to weightlifting...help...tips...advice

[Michael Kirkland]

Hello everyone, I am new to weightlifting but very excited about it.  I have a background in powerlifting and have recently started competeing in Highland Games.
    I want to compete in weightlifting at the Georgia Games in Atlanta in July.  I have been to Savannah twice for some coaching, other than that I am teaching myself.
    I'm a little fuzzy on the rules, as in: what constitutes a good lift and what should be worn for competition ( would shorts and a t-shirt be o.k. ).
   Also any advice on a possible eight-week program to peak for this contest.  I know all of this is a lot but any help will be appreciated.

[Adrian Cadmus-Dixon]

Micheal,

A good lift is when your arms are locked out (arms to full extention) and when your feet is in line. The center referee calls the down signal or a buzzer goes off telling you to drop the bar under control to your waist (you can lose a lift like this if you don't do this). Three referees give out their decision and you need 2/3 to get a good lift. Your butt, knees and elbows (only applies for the Clean) can't touch the platform for both the Snatch and Clean. That's the simple way I'm telling you this, but if you want to read more check this link out: http://www.iwf.net/doc/technical.pdf

As in clothing at the competiton, it wouldn't be acceptable to lift in t-shirt and shorts. You will have to wear a weightlifting suit (wear track pants and t-shirt for warm up).

I can't help you for the training, but some one else on the forum would be able to.

Hope this helps!

Adrian Cadmus-Dixon

[Adrian Cadmus-Dixon]

Micheal,

Here some video of me at a competition (BC Juniors 2006) doing 2 Clean and Jerks. I was doing 52kg at that time for my second and third attempt. See bottom for second attempt.

Hope this will visually see a difference between a good lift and a no lift!

Adrian Cadmus-Dixon

[Michael Kirkland]

Thanks for the response and the videos.  Could a wrestling singlet serve as a weightlifting suit?  I have one that I got from Inzer to wear for powerlifting.  I guess on that second video you " pressed out " the left arm, thus the " no lift ".

[Adrian Cadmus-Dixon]

Micheal,

Wrestling suits can be used for weightlifting.

[Michael Kirkland]

Thanks again.

[Adrian Cadmus-Dixon]

Michael,

You're welcome. One more rule I almost forgot to mention is that for the Clean, your elbows can't touch your knees.

Cheers!

Adrian Cadmus-Dixon

[Shawn Thomas]

Mike,

 As a former PLer/BBlder myself whom converted to o-lifting 3 years ago, I would advise you to spend alot of time on your flexibility. I had big issues with anterior shoulder pain when I started o-lifting. Tightness built up from years of benching. Whole body stretches focused on the hams/hips/flexors/glutes/pecs/delts/lats both static & dynamic methods.
 I stopped all benching and just do dips/pullups for upper body. Interestingly my "bench strength" has never detioriated. I think the standing press work is suffice for upper body strength.
 Spend most of your time perfecting ur technique with light to moderate weight. I know that this is unconventional for a strength lifter like yourself, but the better u are at the technical aspect of the lifts, the more success you will have at increasing your lift total. Load up on the maximal strength work with deep back/front squats, sub-maximal pulls and press work.
- Coaching is key, a good coach will make the world of difference.
- be patient, think of this as a triathalon, ur in it for the long haul
- K.I.S.S. u know what this means, trust me it works
- a good site for programming is idahoweightlifting.com, the basic USAW template is a good starter.
 
 I am glad I saw the "light" and converted. I love training/competing and coaching. Fascinating sport!
 
 Cheers,
 Shawn