Introduction to resistance training
Resistance training is a form of physical training in which an individual performs specific movements to challenge the musculoskeletal system. These movements are sometimes also referred to as primary functional movements. The exercises use the forces of gravity to create resistance by using various tools such as barbells, dumbbells, weight stacks, and plate-loaded machines. For example, when choosing free weights, an individual can target specific muscle groups to drive particular adaptations in the musculature by varying the critical training variables such as frequency, intensity, and volume, among others. Additionally, other forms of resistance training include resistance bands, tubes, tires, battle ropes, etc. But when resistance training uses weights irrespective of barbells, dumbbells, weight stacks, or plate-loaded machines, it is also known as weight training since the individual uses weight to train regularly and drives muscle and skeletal adaptations.
Weight training is a tool.
Weight training is a modality of training to improve the base needed for athletic performance. Athletic performance depends on various factors such as strength, endurance, flexibility, agility, coordination, reaction time, balance, speed, and power. To target these factors, a strength and conditioning coach needs to design an annual training program that will rightly target the characteristics required for the overall development of the client. Therefore, weight training is a modality that can assist an individual in improving the __ strength and hypertrophy needed to excel in any sport. Examples of weight training exercises include the squat, deadlift, bench press, shoulder press, barbell rows, lat pulldown, etc. These exercises bifurcate into the following.
- Multi-joint versus single-joint exercises
- Supported versus unsupported exercises
- Bilateral versus unilateral exercises
Weightlifting is a sport.
Weight lifting is the official name for the sport of Olympic Weightlifting.
It involves performing two movements over the head with good form using a loaded barbell. CrossFit brought back the weightlifting culture to the masses and made it a household name by incorporating it into the weekly WODs (workout of the day).
Snatch performed
Clean and Jerk
The carry-over effect of these lifts on sports performance is very high, and most team sport athletes use these lifts in the power phase of their training to get quicker and faster on the field. The amount of weight attempted in an official weightlifting competition differs by weight class, different for men and women. During the execution, the athletes use Olympic size standard barbells, bumper plates, weight lifting belts, and weightlifting shoes.
Examples of Olympic Weightlifting Lifts
- Snatch: A lifter will move a loaded barbell from the floor into the overhead position in one unbroken movement. There are different variations of the snatch meant to help improve the performance of individual athletes.
- Clean and Jerk: A lifter will move a loaded barbell from the floor into the overhead position by dividing it into two movements. The first movement involves raising the barbell from the floor to the chest, aka clean, and then from the chest level to the overhead position, aka jerk.
Conclusion
An individual wanting to improve body composition should focus on weight training by using functional movement patterns and optimizing nutrition and recovery to support the efforts in the gym. Likewise, an athlete wanting to improve sports performance should also begin with functional movement patterns using weight training as a resistance method. Once the athlete has formed a strong base of strength and size, they may discuss the program needs with the strength and conditioning coach and add weightlifting to improve the power component in training.
References
- Chaouachi, A., Hammami, R., Kaabi, S., Chamari, K., Drinkwater, E.J. and Behm, D.G., 2014. Olympic weightlifting and plyometric training with children provides similar or greater performance improvements than traditional resistance training. The Journal of Strength & Conditioning Research, 28 (6), pp.1483-1496.
- Garhammer, J. and Takano, B., 1992. Training for weightlifting. Strength and power in sport, 11 , pp.357-369.
