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Enhancing Athlete Performance Through Weightlifting Techniques and Exercise Prescription

This course provides students with fundamental and advanced principles of weightlifting and performance techniques. Participants will learn to apply these principles to improve both resistance and endurance athletes. The curriculum includes developing personalized exercise prescriptions tailored to individual fitness goals. Key topics include partial ranges of motion training, benefits of performing specific lift portions, and advanced techniques such as 21s for enhancing muscular endurance. Students will engage in lectures and practical applications to solidify their understanding.

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Enhancing Athlete Performance Through Weightlifting Techniques and Exercise Prescription

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  1. Objectives The student will be learning the basic and advanced principles of performance and weightlifting techniques through lecture and practical application. The student will be learning how to apply the principles of performance and advanced weight training techniques to enhance the performance of the resistance athlete and the endurance athlete. The student will be learn how to develop an Individual exercise prescription accounting for their individual fitness goals. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

  2. Partials • Performing less than full range of motion on a given exercise. Similar to Isometric Training, strength is increased throughout the specific range of motion exercised with up to 20% overflow surrounding joint angles. The rational for partials vary. • A powerlifter performs a specific portion of a lift in which they have a known sticking point. • Powerlifter has difficulty locking out so he performs the upper portion of bench press through lock out on a power rack, emphasizing triceps strength

  3. Partials 21s • Typically performed for arm curls. 7 repetitions are performed in the lower range of motion (arms straight to 90 degrees) immediately followed by 7 repetitions in the upper range of motion (arms 90 degrees to flexed), and finally 7 repetitions through the full range of motion. • The high number of repetitions performed primarily challenge muscular endurance.

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