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The Weightlifting Encyclopedia Video Companion (WEV) was created to be a companion to The Weightlifting Encyclopedia (WLE) book. Three hours in length, it demonstrates many of the techniques, technical rules, assistance exercises, learning sequences and types of equipment that are presented and analyzed in the book. In some cases the video expands upon what is in the book, in other cases the book covers material about a subject that the video approaches from a different angle. In still other cases, the book covers material in detail that the video does not address at all (e.g., training for strength and power, mental preparation, diet and nutrition, coping with injuries, preparing for a competition, motor learning theory and biomechanics). In essence, the book and video complement each other.
The footage for the tape was shot in a serious weightlifting gym with real weightlifters of all levels (from World Champions and Olympians to relative beginners), and at a recent World Weightlifting Championships, so it won’t look like it came out of a broadcast studio. There are a few glitches with the sound and you’ll see a few plates and other equipment lying around in the gym on occasion. But we think you’ll like the video even better because it’s realistic.
INTRODUCTORY MATERIAL
1. Fallacies about Weight Training and the Sport of Olympic-style Weightlifting
2. The 5 Types of Activities Performed with Weights: Weight Training, Rehabilitation, Bodybuilding, Powerlifting and Olympic-style Weightlifting or simply, “Weightlifting”
3. The Scope of Olympic-style Weightlifting Competition Today
4. Proper training and technique, not innate talent, are the keystones of success
5. Anatomical terms used in the video
ELEMENTS OF TECHNIQUE
1. Two Biomechanical Principles Underlying Technique: Leverage and the Center of Gravity
2. The Pattern of the Barbell’s Movement During the Snatch and the C&J
3. The 6 Stages of the Snatch, the Clean and the Jerk
4. Technique Tips and Trade-Offs
5. Pre-Lift-Off Alternatives
6. Lifting the Barbell from the Floor
7. Amortization (preparing for the final explosion)
8. The Final Explosion
9. Different Degrees of Extension in the Snatch and Clean
10. The Importance of Moving Under the Bar Rapidly
11. Guidelines Regarding the Squat Position in the Snatch and the Clean
12. The “Split style” of Lowering the Body
13. Proper Breathing
14. Gripping the Bar Securely
15. Grip Width Options
16. Foot Stance Options
17. Technique Guidance Specific to the Jerk
18. Variations in the Dip for the Jerk
19. The Depth of the Leg Bend Used to Drive the Bar Overhead
20. The Speed of the Dip
21. The Degree of Extension of the Legs
22. The Importance of Moving Under the Bar Rapidly
23. The Means Used to Lock the Bar Securely Overhead in the Jerk
24. The Positioning of the Feet in the Split
25. The Depth of the Split Position
26. Alternatives to the Split Jerk (the Power and Squat Jerks)
27. Head Position in the Jerk
28. Maintaining a Focal Point
SOME TECHNICAL RULES OF WEIGHTLIFTING
1. Technical errors which are causes for the disqualification of a lift are compared with correct technique
ASSISTANCE EXERCISES
2. Assistance Exercises Closely Related to the Competitive Lifts
3. Cleans
4. Jerks
5. Power Snatch
6. Muscle Snatch
7. Power Clean
8. Push Press and Power Jerk
9. Halting Power Clean and related lifts
10. Lifters use Cleans From the Hang
11. Lifts from a Standing Position (sometimes referred to as a “dead hang” position)
12. Snatch Balance and Drop Jerk
13. The Jerk Behind the Neck
14. Drechsler Jerks
15. Other Exercises for Building Strength and Power
16. High Pulls and Halting Pulls
17. Jerk Drives and Springs
18. Deadlifts
19. Lifts from Blocks and While Standing on Blocks
20. Good Morning and Partial or Full Stiff Legged Deadlifts
21. Jerk Recoveries and Overhead Squats
22. Front Squats, Squats (i.e., Back Squats) and Partial Squats
23. Remedial Exercises (exercises used for more general conditioning and to address weak points)
24. The Standard and Baszanowski Lunges
25. Step Ups
26. Hyperextensions and Glute-Ham Raises
28. Stretching Stiff Legged Deadlifts
29. Pressing: Militaries, Benches, Inclines, Seateds, Presses Behind the Neck, Presses While in a Squat Position and Parallel Bar Dips
30. Shrugging, Rowing and Grip Work: Shrugs, Power Shrugs, Hise Shrugs, Upright Rows, Bent Over Rows ash Gripping Exercises
31. Exercises for the Abdominal and/or Oblique Muscles: Situps, Bent Knee Situps, Incline Situps, Situps with Weights, Twisting Situps, Leg Raises, Bent Knee Leg Raises or Frog Kicks, V-ups, Side Bends and Side Hyperextensions
32. Curls: Regular Curls, Reverse Curls and Hammer or Zottman Curls
33. Jumping: Plyometrics (such as Depth Jumps), and Jumping Onto a Box
34. Flexibility Training: Flexibility exercises specific to Weightlifting: Dislocates, Quad Stretches, Elbow and Wrist Stretching, Squatting Against the Wall, Squatting with the Bar on the Knees, Stretching the Start Position in the Pull and Stretching the Squat Position.
TEACHING AND LEARNING TECHNIQUE
1. Flexibility Tests that should be administered before teaching the Snatch and the C&J
2. Exercise Sequences Used to Teach the Snatch and the C&J
3. The USAW Teaching Sequences: Back Management and Jumping with the Bar, Cleaning, Pressing, Squatting, Snatching and Learning the Bottom Position in the Snatch, and the Jerk Sequence
4. A sequence that was recommended in the former USSR
5. The Bulgarian Learning Sequence
6. Unofficial IWF/Romanian Teaching Sequence
7. Which Learning Sequence is Best?
8. Some Tips for Teaching Certain Technique Elements
9. Teaching a New Exercise
10. Correcting Technical Errors
11. Understanding the Importance of Reaction Time
12. A Tip for Teaching Rapid Movement Under the Bar
13. Selecting Weights and Repetitions During the Learning Process
14. Lowering the Bar, Dropping the Bar and Missing Safely
15. Some added Tips for Injury Prevention
WEIGHTLIFTING EQUIPMENT AND ITS USES
1. Personal Equipment
2. Required Personal Equipment: the Weightlifting Suit and Shoes.
3. Optional Personal Equipment: the Belt, Taping the Hands, Knee Wraps, Gloves, Wrist Wraps, Chalk and T-shirts.
4. Kinds of Personal Equipment that are Not Permitted in Competitions, but are used and recommended in training: sweat pants and straps
5. Gym Equipment and “Helpers”
6. The Bar and Collars
7. The Squat Rack, Power Rack and Height Gauge
8. Spotters and “Forced Reps”
9. Training Athletes in Other Sports Using the Olympic Lifts and Related Exercises



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