Our Products

- The Weightlifting Encyclopedia (WLE)  

- The WLE Video Companion

- The Referee's Pal 


The Weightlifting Encyclopedia (WLE) book presents the training methods and techniques of the strongest men and women in the world - Olympic-style Weightlifters.  In material culled from more than 30 years of competitive experience and a review of more than 60 years of the weightlifting literature (including hard to obtain materials from the weightlifting "powers" of Eastern Europe), and extensive interviews with many of the greats of the sport, the author places the methods of the champions in your hands. Virtually no area is left untouched in this 576 page book - one of the most comprehensive guides ever written about any sport! View a summary of topics covered by the book.

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.

View a summary of topics covered by the video.

The Referee's Pal (RP) - The International Weightlifting Federation (IWF) Handbook 2001-2004 is the "bible" of international weightlifting. Referees, coaches and athletes around the world study it and memorize its provisions because they govern the sport of weightlifting. At the core of the handbook is the 46 page "Technical Rules" section. It is on the basis of the material therein that the top referees in the world are tested when they seek their international refereeing credentials (the IWF exam has 100 written questions). We have summarized that section in 9 pages that cover every question on the IWF (and many National) rules exams. This booklet is not a substitute for the handbook, which always governs, but it is a great way to understand the essence of the rules, to study for referee's exams, to brush up on the rules before a competition and to carry with you when at the competition venue (the booklet slides into a standard shirt or jacket pocket). You'll want to have it with you because it even includes a ruler on the back cover that ref's can use to get an approximate idea of whether a particular piece of equipment meets the tough IWF standards. Never has so much been packed into a few small pages.

View a summary of topics covered by the Referee's Pal.


All of the following subjects are extensively covered by The Weightlifting Encyclopedia (WLE) book (a more detailed table of contents follows this brief list of topics):

INTRODUCTION

TECHNIQUE ESSENTIALS

LEARNING AND TEACHING TECHNIQUE

DEVELOPING STRENGTH, POWER AND FLEXIBILITY

CHOOSING WEIGHTLIFTING EQUIPMENT

SELECTING EXERCISES

CREATING THE TRAINING PROGRAM

BUILDING THE MIND OF A CHAMPION

PREPARING TO COMPETE

A GUIDE FOR WOMEN, CHILDREN AND OLDER ATHLETES

NUTRITION AND WEIGHT CONTROL

PREVENTING AND DEALING WITH INJURIES

THE RULES OF THE GAME

ESSENTIALS OF SPORTS SCIENCE

USING WEIGHTLIFTING TO ACHIEVE EXCELLENCE IN OTHER SPORTS

ANNOTATED BIBLIOGRAPHY

INDEX

ORDER NOW 


INTRODUCTION - What Weightlifting Is All About — It May Not Be What You Think!................................................................ 1

Some Common Fallacies About the Sport of Weightlifting...................................................................................... 3

Fallacy #1: Bigger "muscles" are stronger muscles

Fallacy #2: Everyone who lifts weights is a "weightlifter"

Fallacy #3: Bodybuilders, football players, wrestlers, powerlifters, etc. competitors are stronger than weightlifters

Fallacy #4: Weightlifting "stunts" your growth and has a very high injury rate

Fallacy #5: Drug usage is rampant in the sport of weightlifting

Fallacy #6: Weightlifting muscles make you "musclebound."

Fallacy #7: The athletes of any one country (e.g., the US) can't beat the athletes from another (e.g., Russia)

 

A Time Of Unprecedented Opportunity In Weightlifting.................................................................................... 13

 

CHAPTER 1 - The Technique of the Snatch and the Clean and Jerk..................................................................................................17

Analyzing The Snatch And Clean & Jerk Via The "Six Phases" And The Trajectory Of The Bar.....................................................................................................23

General Guidelines For Sound Technique......................................................................................... 33

The Trade-Offs In Technique And Their Role In Individualization.............................................................................. 56

 

CHAPTER 2 - Teaching and Learning Weightlifting Technique........................................................................................ 71

Basic Concepts Of Human Motor Control And Motor Learning Theory.............................................................................................. 71

Basic Principles Of Motor Learning........................................................................................... 74

Teaching Technique......................................................................................... 80

Perfecting An Athlete’s Weightlifting Technique......................................................................................... 84

Methods Of Identifying Technique Faults............................................................................................... 92

 

CHAPTER 3 - The Development Of Strength, Power and Flexibility........................................................................................111

How To Become Strong............................................................................................. 115

The Major Methods Of Exercise......................................................................................... 132

Other Important Training Variables........................................................................................ 137

Special Training Considerations For Developing Power Together With Strength.................................................................................. 164

Developing Flexibility For Weightlifting.................................................................................. 165

 

CHAPTER 4 - Selecting Weightlifting Equipment and Using It Safely and Effectively.................................................................. 177

Personal Equipment...................................................................................... 177

Gym Equipment...................................................................................... 188

The Training Facility........................................................................................... 196

Preventing Accidents....................................................................................... 198

 

CHAPTER 5 - Assistance Exercises for the Snatch and C&J.............................................................................................. 205

The Wide Array Of Assistance Exercises That Is Available...................................................................................... 207

Direct Variations Of The Classic Lifts.............................................................................................. 207

Assistance Exercises Related To The Classic Lifts.............................................................................................. 216

Remedial Exercises For Strengthening Specific Muscle Groups......................................................................................... 227

More General Conditioning Exercises..................................................................................... 241

 

CHAPTER 6 - Putting It All Together: Developing the Training Plan.............................................................................................. 245

Creating the Training Plan................................................................................................ 245

The Essence Of Planning......................................................................................... 246

Periodization Of Training (Soviet Style)............................................................................................. 252

Other Approaches To Periodization................................................................................. 275

Integrating Long And Short Term Planning......................................................................................... 281

Seeing the Sport of Weightlifting as a Triathlon: A Key to Effective Short Term Planning...................................................................... 285

The Workout Plan................................................................................................ 291

The Process of Developing Training Programs: Three Examples....................................................................................... 297

Peaking Methods......................................................................................... 309

Fatigue and Overtraining................................................................................... 313

 

CHAPTER 7 - Building The Mind Of A Weightlifting Champion..................................................................................... 321

Harnessing Your Mental Powers......................................................................................... 327

Developing Mental Control......................................................................................... 338

Those Who Can Help Your Mental Training........................................................................................ 351

 

CHAPTER 8 - Competing Like a Champion.................................................................................... 355

The Pre-Contest Phase............................................................................................ 355

The Actual Competition.................................................................................. 365

Post-Competition.......................................................................... 373

 

CHAPTER 9 - Special Training Considerations For Women, Masters and Young Athletes...................................................... 377

Women And Weightlifting—A Great Match........................................................................................... 377

Weightlifting And Children....................................................................................... 382

Weightlifting And The Mature Athlete.......................................................................................... 387

 

CHAPTER 10 - Nutrition and Weight Control........................................................................................ 393

The Essential Nutrients...................................................................................... 394

Meeting Nutritional Requirements............................................................................... 399

Special Topics In Diet And Nutrition....................................................................................... 403

Determining and Achieving Your Ideal Body Weight.......................................................................................... 407

Eating To Perform Well In Training And In Competition.................................................................................. 413

 

CHAPTER 11 - Preventing and Dealing With Injuries and the Use of Restorative Methods...................................................... 417

Preventing Injuries......................................................................................... 418

Understanding Injuries......................................................................................... 420

Specific Kinds of Injuries......................................................................................... 422

Dealing With Injuries......................................................................................... 426

Restorative Measures ......................................................................................................450

 

APPENDIX 1- The Rules of Weightlifting............................................................................... 453

The Organizations Which Govern Weightlifting................................................................................ 453

The Technical Rules Of Weightlifting................................................................................ 457

The Structure Of A Competition................................................................................. 469

APPENDIX 2 - A Short Course In Anatomy, Physiology, Mechanics and Biomechanics.................................................... 481

The Interrelationship Of Anatomy, Physiology And Biomechanics............................................................................... 481

Physiology.................................................................................... 482

Anatomy....................................................................................... 494

Physics And Mechanics.................................................................................... 503

APPENDIX 3 - Training on the Snatch and Clean and Jerk: A Key to Athletic Excellence......................................................... 513

APPENDIX 4 - Selecting an Athlete and Selecting a Coach........................................................................................... 523

EPILOGUE................................................................................. 527

Annotated Bibliography................................................................................. 530

Index............................................................................................. 539

Note: The Weightlifting Encyclopedia includes an even more detailed Table of Contents which lists the hundreds of sub-topics that appear within the chapters and sections of the book. This feature, along with the index, make it easy to use the book as an encyclopedia (e.g., looking up topics of interest as needed) as well as a text to be read straight through.

ORDER NOW


All of the following subjects are covered by The Weightlifting Encyclopedia Video Companion (WEV - a more detailed table of contents follows this brief list of topics):

INTRODUCTION

ELEMENTS OF TECHNIQUE

TECHNICAL RULES

ASSISTANCE EXERCISES

TEACHING AND LEARNING TECHNIQUE

USING EQUIPMENT

INTRODUCTORY MATERIAL

Fallacies about Weight Training and the Sport of Olympic-style Weightlifting

The 5 Types of Activities Performed with Weights: Weight Training, Rehabilitation, Bodybuilding, Powerlifting and Olympic-style Weightlifting or simply, "Weightlifting"

The Scope of Olympic-style Weightlifting Competition Today

Proper training and technique, not innate talent, are the keystones of success

Anatomical terms used in the video

ELEMENTS OF TECHNIQUE

Two Biomechanical Principles Underlying Technique: Leverage and the Center of Gravity

The Pattern of the Barbell’s Movement During the Snatch and the C&J

The 6 Stages of the Snatch, the Clean and the Jerk

Technique Tips and Trade-Offs

Pre-Lift-Off Alternatives

Lifting the Barbell from the Floor

Amortization (preparing for the final explosion)

The Final Explosion

Different Degrees of Extension in the Snatch and Clean

The Importance of Moving Under the Bar Rapidly

Guidelines Regarding the Squat Position in the Snatch and the Clean

The "Split Style" of Lowering the Body

Proper Breathing

Gripping the Bar Securely

Grip Width Options

Foot Stance Options

Technique Guidance Specific to the Jerk

Variations in the Dip for the Jerk

The Depth of the Leg Bend Used to Drive the Bar Overhead

The Speed of the Dip

The Degree of Extension of the Legs

The Importance of Moving Under the Bar Rapidly

The Means Used to Lock the Bar Securely Overhead in the Jerk

The Positioning of the Feet in the Split

The Depth of the Split Position

Alternatives to the Split Jerk (the Power and Squat Jerks)

Head Position in the Jerk

Maintaining a Focal Point

SOME TECHNICAL RULES OF WEIGHTLIFTING

Technical errors which are causes for the disqualification of a lift are compared with correct technique

ASSISTANCE EXERCISES

Assistance Exercises Closely Related to the Competitive Lifts

Cleans

Jerks

Power Snatch

Muscle Snatch

Power Clean

Push Press and Power Jerk

Halting Power Clean and related lifts

Lifters use Cleans From the Hang

Lifts from a Standing Position (sometimes referred to as a "dead hang" position)

Snatch Balance and Drop Jerk

The Jerk Behind the Neck

Drechsler Jerks

Other Exercises for Building Strength and Power

High Pulls and Halting Pulls

Jerk Drives and Springs

Deadlifts

Lifts from Blocks and While Standing on Blocks

Good Morning  and Partial or Full Stiff Legged Deadlifts

Jerk Recoveries and Overhead Squats

Front Squats, Squats (i.e., Back Squats) and Partial Squats

Remedial Exercises (exercises used for more general conditioning and to address weak points)

The Standard and Baszanowski Lunges

Step Ups

Hyperextensions and Glute-Ham Raises

Stretching Stiff Legged Deadlifts

Pressing: Militaries, Benches, Inclines, Seateds, Presses Behind the Neck, Presses While in a Squat Position and Parallel Bar Dips

Shrugging, Rowing and Grip Work: Shrugs, Power Shrugs, Hise Shrugs, Upright Rows, Bent Over Rows ash Gripping Exercises

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

Curls: Regular Curls, Reverse Curls and Hammer or Zottman Curls

Jumping: Plyometrics (such as Depth Jumps), and Jumping Onto a Box

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

Flexibility Tests that should be administered before teaching the Snatch and the C&J

Exercise Sequences Used to Teach the Snatch and the C&J

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

A sequence that was recommended in the former USSR

The Bulgarian Learning Sequence

Unofficial IWF/Romanian Teaching Sequence

Which Learning Sequence is Best?

Some Tips for Teaching Certain Technique Elements

Teaching a New Exercise

Correcting Technical Errors

Understanding the Importance of Reaction Time

A Tip for Teaching Rapid Movement Under the Bar

Selecting Weights and Repetitions During the Learning Process

Lowering the Bar, Dropping the Bar and Missing Safely

Some added Tips for Injury Prevention

WEIGHTLIFTING EQUIPMENT AND ITS USES

Personal Equipment

Required Personal Equipment: the Weightlifting Suit and Shoes.

Optional Personal Equipment: the Belt, Taping the Hands, Knee Wraps, Gloves, Wrist Wraps, Chalk and T-shirts.

Kinds of Personal Equipment that are Not Permitted in Competitions, but are used and recommended in training: sweat pants and straps

Gym Equipment and "Helpers"

The Bar and Collars

The Squat Rack, Power Rack and Height Gauge

Spotters and "Forced Reps"

Training Athletes in Other Sports Using the Olympic Lifts and Related Exercises

CONCLUSION

Some concluding remarks

Obtaining more information and joining the governing body for Weightlifting in the USA - USA Weightlifting (USAW) and obtaining an international perspective (through the International Weightlifting Federation - IWF).

 

ORDER NOW


The Referee's Pal

Contents by Page Number

 1. Critical Metrics: Lists all of the bodyweight categories for men and women, (including special USAW age related bodyweight categories, age mins and maxes for world competition, disc sizes and colors, bar and platform measurements and scale specs. Every equipment spec is on one page.

2. Costume & Bandages: Lists size limits for belts, wraps and shoes shoes. Specifies costume (singlet, t-shirt, trunks, socks and shoe) requirements. Rules for all bandages (placement, composition, etc.).

3. Order of the Competition: Covers attempts permitted, the order of attempts, rules for making changes in weights and time limits.

4. Technical Infractions: Covers every cause for disqualification that can be applied during a lift in the snatch, clean and jerk as well as restrictions on lubricants.

5. Other Technical Rules: What happens when there are loading/announcing errors, weigh-in rules, how placings are determined, a simple method for calculating team points (international, national and local) and limits or support personnel backstage.

6. Officials: Costume of all officials, the role of the Jury and the Competition Secretary.

7. Officials Cont'd: Role of the Chief Marshall, Speaker (announcer) and Technical Controller.

8. Officials Cont'd - Referee's Responsibilities: What level of referee is required at which international events, duties of the referees, using the light system and hand signals.

9. Officials Cont'd & Pre/Post Competition Protocols & Referee Testing: Duties of the Timekeeper and Doctors, the pre-competition Techicial Conference, Referee Testing and Promotion and Opening/Closing Ceremonies.

10. Back Cover - Lines at 5, 25, 28, 30, 50, 100, 120, 130 150 mm - most of the crucial measurements that must be made by officials (e.g., booklet is not large enough to be used to measure bar or platform length). 

No coach or official should be without this "Pal".

DISCLAIMER:  Referee’s Pal is meant as an informal, quick reference only.  While we have made every effort to reflect the rules accurately, where there are any differences between it and Official rulebooks, the rulebooks always govern.  

ORDER NOW


Copyright © 1999-2003 A is A Communications. All rights reserved.
Last Revised: July 06, 2003.