Faster! Higher! Louder!

Faster! Higher! Louder! This famous Olympic motto was proposed by Pierre de Coubertin in 1894 with the creation of the International Olympic Committee. Examine the issue closely. Can an Olympic athlete to run or move faster, without being stronger? Of course not! He or she can jump higher or more without getting stronger? Of course, not yet! What can we deduce from here? We conclude that the superiority of force is a very important resource for an Olympic athlete or any athlete who possesses, if he or she overcome her rivals.So How to train the force to improve our performance in our favorite sport or simply to improve our physical condition, if they are not involved in any kind of sport? The obvious answer to this question should include powerlifting and Olympic weightlifting weighlifting regimen.Olympic our training, as we all know, consists of two lifts, which is the outlet and clean. These two movements are very technical and it would be convenient for you to participate in a proper weightlifting club and trained by a qualified weightlifting. The mechanical performance of these two systems are described first outlet SnatchThe below.The lift the bar with hook grip. The distance of the grip is generally wide, almost to the neck. The back is straight, with a 45 degree angle to the horizontal and head straight with eyes looking forward. The thighs are almost parallel to the floor and feet shoulder width apart with your shins touch the bar. From this starting position, using the muscles of the buttocks, hips, quadriceps, and a strong grip on the bar, the athlete then pull the bar off the ground and at the same time extend your body upward until the maximum is in your toes. The maximum length will raise the bar up to chest level, during which the athlete will be displayed in a full squat position to catch the bar above. E 'of vital importance for the lever to pull the bar as close to your body as possible in this way by pulling line offers the least resistance. Since the full squat position, with the top bar, then the athlete keep up.The JerkThe Clean and location of departure for the momentum is similar to Snatch, except for the width of the handle, which usually is about shoulder width apart. From this position, the athlete then pull the bar up (as close to your body as possible), while at the same time extend your body up to the maximum. The maximum length to raise the bar up to chest level, during which the athlete will be displayed in a full squat position and turn your wrists outward (so that your arms are almost parallel to the ground) and catch the bar at the shoulders. This is the clean side of the elevator lift.From full squat, then the lift will be at the side of the bar. The lift then bend your knees a little sauce. From this position the lever then bath vertical bar above it, while at the same time separates the two legs, with one forward and one step back - this is a reflection of the division. There are basically three types of flip, ie, divide, pull tug and pull of power squat, with the attraction that divides the most preferred type. From this position pull division, lift your back leg moves forward and vertically with the top bar. This completes the lift.As can see, more than two Olympic lifts are very technical moves. If you do not like (maybe because they are stressful to your knees - you have to fall into a full squat) and then on trial. In this version standup is not a full squat down - rather than bend the knees slightly to take the bar high to start and keep the bar at shoulder height as clean.Another of strength training is lifting weights . Unfortunately, weightlifting is not yet an Olympic event, but is especially popular in the U.S. It consists of three lifts, ie, squats, bench and deadlift. As the Olympic weightlifting is a sport of repetition maximum (1-RM) - a competitor is judged on how he / she can lift for one repetition in each of three repeat play ranges from lifts.The system of weights and weight lifters during training tend to be single, double or triple rooms with very heavy weights. Since sports are a maximum of one repetition (1-RM), sport, does not make sense if you make more than 5 reps or 12 reps per set during training. It would be prudent for athletes such as Olympic Games shotputters, discuss and javelin throwers to include weight lifting and Olympic weight lifting in their training regimes and their sports are no more than a repetition (1-RM), Sports (during the competition, which are judged by how far you can launch the putt, javelin to a disk or repeat). Decathletes can also benefit from incorporating these two training methods in their training at the Olympic Games to launch three events are also part of their discipline. The same applies to the 100-meter sprinters and jumpers as long as their actions are quick and explosive third nature.A from strength training with weights is the use of some of the principles of training that bodybuilders used as the principle of pyramid and the formation of early failure. The principle of the pyramid is a training system that reduces the number of repetitions and weight gain in pounds. An example of this principle, the formation is shown below.A Pyramid Bench Press: Set 1 - £ 140 x 12 x 10 repetitionsSet repetitionsSet 2-155 lbs 3-170 lbs 4-185 lbs repetitionsSet repetitionsSet x 8 x 6 5 to £ 200 x 2 x 4 lbs repetitionsSet 6-215 repetitionsThe inverse pyramid principle is the exact opposite of the principle of the pyramid. You start with the heaviest weight you can handle the repetition of 1 or 2 for the first set and then to reduce weight and increase the repetitions of the following series. An example is shown inverted pyramid below.A Bench Press: Set 1 - £ 215 x 2 x 4 lbs repetitionsSet repetitionsSet 2-200 3-185 lbs x 6 x 8 repetitionsSet repetitionsSet 4-170 lbs 5-155 lbs x 10 repetitionsSet 6 - £ 140 x 12 repetitionsThe training to first failure is a training method that is trained to the point where you can not do another repetition of an exercise in strict form. In other words, the muscle is exercised it is completely exhausted to the point where another repetition is impossible. An example of a train the train program fails given the failure of the program below.A Barbell Curl: Group 1: Warm up with light bar to curl a 15 reps.Set 2: Increase the weight and curl 10-12 reps to failure . Group 3: Increase the weight and curl to the lack of 8 to 10 repetitions.Set 4: Increase the weight and the curl of failure from 6 to 8 repetitions.Set 5: Increase the weight and the curl of a failure by 4 to 6 repetitions . Notice the above program is a combination of two principles of training - ie, the train to failure and pyramid.The Pyramid and training for early failure can be used by Olympic athletes that are not short-term events such as the wrestling, judo, rowing, and even 400 meters basketball.Circuit sprint training with weights and body weight is another method of strength training. To increase its strength during weight training circuit, all you have to do is increase the weight in pounds used. To make the workout more intense circuit of weight, all you have to do is make small changes in the exercises. For example, instead of two curves of the arm is an arm push-up push-up or two fingers. Circuit training is suitable for boxing, taekwondo exponents and even tennis lessons players.Plyometric is also a good method of strength training. This is a training system of the body weight and an example of a plyometric exercise is jumping leg squats. Clap board is another example of an upper body plyometric exercises. Plyometric training is suitable for almost all Olympic events such as athletics, gymnastics, soccer and diving ....