Training Factors -- George Popplewell (1958)

 

Note: There is still a Clean & Jerk article by Mr. Popplewell to come. This is an article on Oly lifting, but, as always, with a little thought you should be able to use some of this, no matter your choice of lifting genre(s). 

The preceding articles in this series have touched upon certain technical points of the three Olympic lifts. Training for these lifts has been mentioned; for example, exercises and repetitions to perform. But training schedules in themselves are but part of the factors which to to make a weightlifter. Hard training, sensible living and diet, experience and personality all play a very important part. It is proposed, therefore, to examine a few of these factors. 

EMOTIONS IN TRAINING AND COMPETITION

A weightlifter is not just a mass of internal organs, skin, bone and  muscle, but also a complex combination of psychical states. Strength, skill, speed and endurance by themselves will not make a champion weightlifter. Physical and psychical qualities must be harmoniously fitted together. Strength and speed when lifting must be backed by the heart and the mind. 

The mind is often overcome by the emotions. The emotions influence the form of lifting and tip latent powers otherwise available. The amount depends on the will to win and the strength of feeling. Anger, for instance, usually makes on stronger. 

Note: "The mind is often overcome by the emotions." Yes! Here's a fine example of a man who understands the difference between thoughts and emotions. Quite simple really . . . if it's an emotion you can't change it, only control or override it. If you can change it, it's a thought, not an emotion. 

Therefore, it is vitally important for a weightlifter to emphasize psychical as well as bodily training. During rest periods in training mental equilibrium must be striven for. When the moment to exercise arises the ego must be heightened, great concentration must be turned on and the lifts must be made to go as easy as possible. Experience is needed to be able to rise to the occasion in this manner, both in training and in competition. Many great athletes build up "hate sessions" before performances. The attitude of mind of the individual as a personality must first be considered before trying to develop the aggressive tendency too far.

There are certain emotions which bring about great advantage to a weightlifter. Joy, for example, is one of the most stimulating feelings which favors lifting. The sport should not always be treated as hard work, but should have a recreational undercurrent. An adjustment of schedule, an incentive or change of training partners and training quarters will often help give the necessary enjoyment. It helps counteract staleness, too. 

Sacrifices have to be made in training. Joy can help to offset these. A good training session or victory in competition brings great pleasure. 

Interest and enthusiasm are necessary to spur a lifter. Interest is needed for technical training; while enthusiasm, or heightened interest, is needed to direct all a lifter's energies towards the goal of improvement or victory. 

Constant readiness is of great importance. An easy life of loafing around with little or no thinking makes on unready. Often athletes who have experienced setbacks in life are very reliable. It is readiness which helps one to fit in regular training. A lifter who misses workouts in preference to the pictures, bright lights, or too many dates will not make a great champion.

Note: Unless he's David Rigert. 

Four pounds shy of a 400 snatch at 198. 

https://www.ironcompany.com/blog/david-rigert-olympic-weightlifter 

Confidence is a very important feeling. It gives a lifter a balanced mind in competition to allow unhampered use of all one's powers. Confidence can be developed through successful and regular training. It can be destroyed by too many failures or irregular training. 

Anger has also been mentioned. It speeds up the blood flow, releases latent power, and renders the lifter free of restraints. If the anger gives way to rage, the lifter may lose control of himself. For an indifferent person it may be beneficial to stir up anger.

There are emotions, however, which can be harmful to the weightlifter. The chief ones are fears. Fear of injury, fear of publicity, fear of the large amounts of work and effort needed. None are conducive to good lifting. Mental fatigue, trouble, inferiority complex and too much confidence are often responsible for poor performances on the platform. It is a very wise plan to mix with company and engage in activities which help to alleviate these feelings if the lifter's personality is so inclined. 

Work-Producing Aids 

A high protein diet, with plenty of milk, green vegetables and fruit are necessary for a high output of work. Vitamins and protein supplements can be helpful and are used by some champions. 

Adequate sleep, fresh air and ultraviolet rays help to give a feeling of well-being which is conducive to greater effort.

Alcohol is best left alone. Old experiments showed that alcohol given in small quantities increased muscular endurance. A small quantity for one person may be a large dose for another. It is definitely bad for skilled movement. 

So don't drink WHEN you lift and avoid anything close to a hangover quantity. What am I? Some kinda monk here at the barbell altar? Nah. 

Equipment Aids

First and foremost personal equipment is of great importance. Proper lifting boots and clothing are essential for good training and competition. A regulation pattern weightlifting belt is useful as a support for the lower back and abdominal region. It also gives a trim appearance. 

The use of squat stands, benches and gymnastic equipment are of benefit to the weightlifter.

Hand clips and straps for pulling exercises are used extensively. So too are supporting devices which enable the lifter to perform powerful movements in a particular phase of a lift. Some apparatus of this kind incorporates the use of barbells suspended from chains. 

Note: When I lived in a house with a basement and had a gym down there, chains hanging from the big rafters were outstanding. You can choose the height the bar's hanging at easily by adjusting the length of the chains. It works great for single dumbbell stuff too. If you're pressing one dumbbell, using the chains (at a closer width) to hang it at the right height is also outstanding. It's really the same idea as a press with the barbell taken from the rack and not cleaned. Real good training aid and I sure do miss it. 

An Olympic type barbell should be used in training as well as in competition. Dumbbells are useful for certain exercises which are beneficial to the Olympic weightlifter. The Russians have long been advocates of the use of kettlebells for general strength and fitness of the weightlifter. 

Bodily Training

During training, a lifter should be about 5-10 lbs. above his weight class. For example, a lifter who competes in the 165 class should train at a bodyweight of 175. This enables greater tolerance to heavy exercise; it enables bodily reserves to be built up; and there is no dehydration of body tissues -- this helps to counteract staleness. When the time for competition is three days off fluids and starchy foods are reduced. Experimentation shows how this should be adjusted to make a certain bodyweight by a certain time and date. 

Note: the added 10 lbs. can also improve your numbers simply by way of creating better leverages and having more bodyweight to put behind your lifts. Try it and see the difference.  

The training schedule should include technical, power and strengthening sections. But the schedule should be balanced and progressive. Training should not be overdone [or underdone]. Overtraining can produce staleness, over-fatigue and it can bring out emotions with a negative effect. Living habits should help training as far as possible. 

Note: What we need is an Oly lifter who trained exclusively with H.I.T. methods. The jokes write themselves with this one. 

Summary of Training Factors

In training, the following details of of the individual must receive attention: 

1) Strength. Explosiveness and power.

2) Skill. Balance, knowledge, timing and technical excellence.

3) Condition. Fitness, endurance and the ability to push oneself forward. 

4) Speed. In terms of movement, mentally and physically.

5) Ability of personality to use emotions to tap latent powers.

In competition all these factors come into play; so, to, does the will to win. 

It is hoped that you have enjoyed this series on Olympic weightlifting. Naturally one cannot touch upon every aspect of the classic lifts in four short articles. 

For complete information on the Olympic lifts I have prepared three courses for the editors. The press. The snatch. The clean & jerk. 

These courses are in booklet form. 

And two of 'em are on this blog. 

Enjoy Your Lifting!