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AFM Magazine


Free Weights and Your Strength and Conditioning Program

by: Leo Totten
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All strength and conditioning programs must work within the confines of their facilities, equipment and athletes. The program should consist of a variety of methods of training so that all aspects of athletic development are taken into consideration for the needs of each sport. The one common thread for all sport, though, is the use of free weights in the strength and conditioning program.

Virtually every sport requires strength and power to succeed. There is no better way to develop this strength and power than through the use of free weights. The very definition of the term “power” means speed and strength combined, or explosiveness. Incorporating free weights into the program enables the athletes to train for this explosiveness. This, in turn, makes the athlete more powerful on the field of play – which is what all coaches want to see in their players. Cleans, snatches, jerks, pulls, and squats are all free weight exercises that are utilized to help the athletes reach their potential. These are all “multi-joint” exercises that use virtually every muscle in the body in one smooth, coordinated movement. They are all “closed chain” exercises, meaning that they are performed with the feet in contact with the ground, just as they are in their sport. Because of this, as well as the power factor, these exercises are as “sport specific” as you can get. In other words, the work in the weight room converts to bigger, faster and stronger on the field.

There are other benefits of free weights. Balance, kinesthetic awareness and body control are taught while performing these exercises. Exercising on machines helps “guide” the weight where it belongs, but working with free weights, the athlete has to control the weight using not only the prime mover muscles, but also the stabilizing muscles. The latest “buzz word” is core exercise and utilizing free weights works the core simultaneously. The body positions required to maintain good form in the lifts correlate directly to proper form on the field – back straight, head up, hips square and torso tight.

How do you go about setting up a program utilizing free weights? First, the coach has to learn the proper technique and teach the proper technique to the athletes. Learning and teaching the technique of weightlifting is like any other sport skill that the coach uses. It takes a little time, but the benefits are well worth it. Proper technique assures the athletes stay injury free and that they also get the most benefits out of the exercise when it is done properly. It is highly recommended for coaches to obtain certification to assure proper technique and safety. USA Weightlifting provides these certifications and they have proven to be very beneficial.

Proper equipment is essential. Because the weights are being moved explosively, it is very important to have bars that are straight and revolve very smoothly. When performing cleans and snatches, for instance, the bar moves rapidly into the “catch” or “receiving” position and a good bar assures less stress on the wrists and elbows.

Setting up stations with 3-4 athletes per group allows a great teaching environment where the athletes are safe and can be watched by the coach to make sure technique is sound. In addition, this set-up allows sufficient rest between sets for the athlete.

One final key point to remember in setting up your free weight program: you should attempt to accomplish the goal of performance enhancement but not at the expense of safety and injury prevention.

Leo Totten is President of WerkSan Sports USA, Head Coach of the East Coast Gold Weightlifting Team and was a strength and conditioning coach at the high school level for over 30 years.





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