Are you focusing on the wrong aspect of your training?

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In Weightlifting we often focus on two aspects. What technical changes can I make to lift more? Or more commonly, am I strong enough? There are numerous aspects of training to consider However. Can you put in a consistent block of training without having to manage niggles or take time off completely due to injury? Can you move well but the maximal positions needed to make the lifts out of your reach? Understanding what your actual weaknesses and not what you think they are will help you inform your training massively. Here are a few steps to help you identify where your weaknesses lie:

  • Speak to a coach. having another pair of eyes to evaluate your lifting technique is one of the most important steps you can make in your lifting career. Their technical knowledge will help determine whether it is a technical deficiency limiting you and where it is not. the experience in how to get people stronger where they need to can pay off hugely. Especially if you are not educated in the field.

 

  • Evaluate the relationship between your weightlifting movements and your strength lifts. Resources like the performance calculator found on the Queensland weightlifting associations website is a great guide to use to determine whether you’re currently limited by your strength or technical ability, if your weightlifting movements are lower than the suggested then you may need to look at the technical side of your lifting whereas, a greater than suggested may mean that working on your strength numbers may lead to better performance.

 

  • Evaluate your mobility and stability using an athletic evaluation test. A simple 30-minute run through with one of these screens can give an idea of your overall movement competency and mobility. Screens such as the Athletic Ability Assessment (AAA) put you through a range of basic movements to assess your mobility and stability and give you an objective score from which to assess your performances. other screening tests such as (functional movement system) FMS screens and athletic motor skill competencies (AMSC) all have their advantages and disadvantages, however, for people first experiences with screening they offer a great insight into where you are lacking.

Using these resources alone and in combination can open your eyes to missing aspects of your training performance. Staying healthy however is a significant aspect of the sport, weightlifting can expose muscles you never thought you had and stressing these muscles can cause them to become uncomfortable or even worse overload them. For this reason, knowing how to look after yourself and keeping you in training is of utmost importance. Common site includes wrists elbows shoulder and knees. Looking after the joints and surrounding musculature can make a big difference for longevity (more on this later!).

Resources:

Athletic ability assessment (AAA) Page 11-12:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275191/

Queensland weightlifting association performance calculator:

http://www.qwa.org/Resources/Calculators.aspx

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