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Weight Training
By: Jim Youngman
History of Weight Lifting
 The first recorded text of weight lifting was
by the Chinese about 5,000 years ago when
their soldiers had to pass weight lifting tests.
 Ancient Greek sculptures depict men using
stones as weights.
 In more recent times European immigrants,
particularly Scots, brought over their
heritage to America that included
weightlifting.
 In 1896, weightlifting became an official
sport in the first ever Olympics.
 In the 2000 Olympics Women’s Weightlifting
was included for the first time.
Olympic Lifts (Snatch)
 In the Olympics they use
two lifts the Snatch and
the Clean & Jerk.
 The Snatch is performed in
one fluent motion by
lifting the bar from their
knees to their chest, and
then dropping into the
squat position while
pushing the bar over their
head. They then stand
straight up, holding the
bar over their head waiting
for the referee to give
them the signal to drop
the bar.
Olympic Lifts (Clean & Jerk)
 The Clean & Jerk is different from the Snatch because it involves
using more weight and has two different steps to the lift.
 In the “Clean”phase the lifter, in one clean motion, lifts the bar
from the platform to their shoulders keeping the bar close to their
body and then pushes the bar up till they’re standing straight up.
 In the “Jerk” phase the lifter then pushes the bar
from their shoulders to over their head splitting
their legs in the process.
 In the last phase the lifter brings their legs back
together and awaits the signal from the referee
to drop the bar.
Reasons to Weight Train
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Avoid Muscles Loss- Adults who don’t weight train loose an average of 5-7
pounds of muscle each decade.
Avoid Metabolic Rate Reduction- Adults who don’t weight train reduce their
metabolic rate by an average of 2-5% every decade.
Increase Muscle Mass- If 25 minutes of weight training is done 3x per week
the average men or women can increase their muscle mass by 3 pounds over
an 8 week period.
Increase Metabolic Rate- Adding 3 pounds of muscle increases our resting
metabolic rate by an average of 7% and our daily calorie requirement by 15%.
Reduce Body Fat- Even though weight training increases calorie intake by 15%
per day, it also results in an average of 4 pounds of weight loss over a three
month period.
Increase Bone Mineral Density- Weight training increases muscle myoproteins
along with bone osteoproteins and muscle content.
Increase Glucose Metabolism- An average increase of 23% glucose uptake
after four months of weight training occurs, which is key in preventing onset
diabetes.
Reduce Resting Blood Pressure- After 2 months weight training reduces
Systolic blood pressure by 5mm Hg and Diastolic blood pressure by 3mm Hg.
Reduce Arthritic Pain- Weight training reduces osteoarthritis and rheumatoid
arthritis.
Principles of Weight Training
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Overload- You have to gradually increase how much you work until
you reach a point where you think you can’t go any further then keep
going.
Progression- There has to be an increase in the amount and reps
done over time.
D.O.M.S.- You have to prepare your body for what you are going to do
or you will suffer from delayed-onset-muscle-soreness the following
days after lifting.
Repetition- Perform many repetitions at a low weight in order to
learnt he right technique so that when you life heavier weights you
know the right way to do it.
Consistency- In order to become stronger you need to be committed
to a regular schedule, which includes a minimum of 2x per week.
Individualism- Everyone is a different age, health, body type, and
sex so it’s important to choose the right weights to lift and what
exercises to do to make sure that you don’t overdue it.
Awareness- It’s important to know what you are doing and the
reasons for doing it in order to stay motivated.
Safety
 No student is to lift any weight without the instructor
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present.
Students must work with a spotting group when needed.
Before lifting all pins/collars must be in place and hands
free from weight stacks.
Appropriate dress, shoes, and attire must be worn.
Weight belts must be worn when needed.
Breath when doing all lifts, so you don’t black out.
Put all weights away when finished so you don’t set
someone else up for injury.
Begin weight lifting with a warm up and end with a cool
down so you can prepare your body and be fully stretched
for the lift.
 Bigger, Faster, Stronger is the program that
MTHS uses which includes the four main lifts
(bench press, squat, hex bar dead lift, and
clean), but also includes auxiliary lifts like
“towel” bench and box squat and plyometric
drills like dots.
 One of the key aspects of weight lifting is to
learn the six absolutes which include: assuming
an absolute stance, spreading the chest, locking
in the lower back, having your toes pointed
forward, having your eyes focused straight
ahead, and sitting tall.
Squat
 The bar is held horizontal across the shoulders
with the fingers and hands gripping the bar. The
lifter pushes off the ground lifting the bar off
the rack and then moves back to the starting
position. The lifter is now standing straight up,
knees locked awaiting for his 3 spotters(left and
right of the bar and behind the lifter) to get in
place. The lifter must drop his butt till his legs
form a 90° angle and than must push up
returning to his starting position in order to
complete 1 rep. After he has completed his set,
which usually consists of 10 reps, the lifter then
walks forward returning the bar to the rack.
Bench Press
 Lie on the bench press with shoulders and butt
against board and feet flat on the ground. Eyes
should be behind the bar when looking up and
elbows should be at a little less than 90° when
hands and fingers grip the bar. There should be
three spotters(left and right of the bar and near
the head of the lifter) at all times. When ready
lift the bar straight up till your arms are fully
extended. Slowly drop the bar till it touches
your chest and than push up till your arms are
extended once again, this counts as 1 rep. After
a set place the bar back on the rack and slide out
from underneath the bar.
Hex Bar Dead lift
 While the bar is facing horizontally towards you
step into the hex bar placing your feet about
shoulder width apart. Drop your butt till you
can grip the bar with your hands and fingers.
The only spotter you need is one behind you to
make sure you don’t fall back. When you are
ready push up with your legs till your legs are
straight and in the original position that you
were in when you first stepped in. Then drop
your butt again till the weights are about 1
inch above the ground, this is 1 rep. After a
set, place the weights on the ground and step
out of the hex bar.
Steroids
 Steroids are synthetically developed derivatives
of Testosterone that help increase muscle mass
when combined with weight lifting. They are
illegal when it comes to playing sports because
they give those certain people a physical
advantage over other athletes that they
wouldn’t normally have without using steroids.
 The side effects of using steroids include: water
retention(swelling of the neck and facial area),
acne, aggression, hypertension(high blood
pressure), gynecomastia (formation of breasts),
impotence(decrease in sexual drive),
jaundice(liver disease), heart palpitations, and
cardiovascular disease.