1. Weight Training

2. 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.

3. 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.

4. 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.

5. Reasons to Weight Train  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.

6. Principles of Weight Training  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.

7. Safety  No student is to lift any weight without the instructor 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.

8.  Bigger, Faster, Stronger is the program that SHS 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.

9. 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.

10. 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.

11. 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.

12. 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.