powerlifting/olympic lifting

Question 1

3 main powerlifting lifts

Answer 1

squat, deadlift, bench

Question 2

squat depth

Answer 2

90degree or hamstrings parallel to floor

Question 3

squat sport application

Answer 3

lower body strength, total body stability, balance/proprioception under stress, lower body flexibility, core strength

Question 4

bench sport application

Answer 4

upper body strength
shoulder girdle stabilization

Question 5

deadlift sport application

Answer 5

total body strength, lower body strength, posture, grip strength

Question 6

squat technique

Answer 6

depth, pacing, breathing, posture

Question 7

bench press technique

Answer 7

elbows tucked in, feet on floor

Question 8

examples of bench press auxiliary exercises

Answer 8

incline press, DB press, ISO DB press, pec fly

Question 9

push up variations

Answer 9

hands elevated, feet elevated, weighted, push/pull-ups, tempo controlled, face off, 1 in hold, hand walk

Question 10

types of deadlifts

Answer 10

trap bar, RDL, good mornings

Question 11

one rep max

Answer 11

true max

Question 12

one rep max tests

Answer 12

mental capacity for pushing physical limits

Question 13

estimated or multi-rep tests

Answer 13

ability to push body over time

Question 14

olympic competition lifts

Answer 14

snatch, clean & jerk

Question 15

6 main points of the snatch

Answer 15

wide grip, triple extension of lower body, two pulls, big shrug, lower catch position, overhead catch

Question 16

8 main points of the clean

Answer 16

shoulder width grip, triple extension of lower body, two pulls, big shrug, front squat position, upper arms parallel to ground, wrist flexibility

Question 17

7 main points of the jerk

Answer 17

reposition UE, dip and drive, hips back, full ext of UE, biceps in line with ears, split position, back leg moves first

Question 18

overhead squat develops (3)

Answer 18

lower body flexibility/mobility
upper body posture
comfort in low squat position

Question 19

overhead squat best uses (3)

Answer 19

warm up
mobility component or SS
sessions where other OH/squat movements are performed

Question 20

front squat develops (2)

Answer 20

lower body stench with less spine
UE flexibility

Question 21

front squat best uses (2)

Answer 21

squat alternitive
prep for power/hang clean

Question 22

clean pull develops (4)

Answer 22

total body explosivenss
upper trap strength
coordinated firing of motor units
speed of movement

Question 23

clean pull best uses (3)

Answer 23

not ready for other olympic lift
warm up/prep before cleans
increase volume/strength without taxing CNS

Question 24

high pull develops (4)

Answer 24

total body explosivenss
upper trap strength
coordinated firing of motor units
speed of movement

Question 25

high pull best uses (2)

Answer 25

next step into hang clean
complexes or warm up for olympic lifts

Question 26

hang clean develops (3)

Answer 26

overall explosiveness
total body flexibility
coordinated motor unit firing

Question 27

hang clean best uses (2)

Answer 27

big exercise of the day
increase intenisity

Question 28

push press develops (3)

Answer 28

total body explosivenss
upper body strength
posture

Question 29

push press best uses (3)

Answer 29

build towards push+jerk
upper body strength session
total body session

Question 30

push jerk develops (3)

Answer 30

total body explosivenss
upper body strength
posture

Question 31

push jerk best uses (2)

Answer 31

olympic lift days
upper body explosiveness

Question 32

olympic lift session structure (10)

Answer 32

1. pre session activity
2. general warm up
3. dynamic flexibility
4. olympic lift/plyometrics/explosive
5. multi joint
6. single joint
7. core
8. conditioning
9. cool down, stretch
10. post session activity

Question 33

how many reps in olympic training

Answer 33

<6

Question 34

___ warm up sets
___ working sets

Answer 34

3, 3

Question 35

the good of powerlifting

Answer 35

technique, demands effort, comfortable being uncomfortable, mentality

Question 36

the bad of powerlifting

Answer 36

assist gear, cutting weight, drugs, mentality

Question 37

ideal for powerlifting

Answer 37

rested hydrates fueled prepared
hit all percentages during training cycle and exceed on test day
paying attention, safe
care about performance and expend effort

Question 38

the “reals” for powerlifting

Answer 38

show up physically and mentally unprepared
miss percentages, testing doesn’t go as planned
can get dangerous
dont care

Question 39

the good of olympic lifting

Answer 39

explosive
coordinated firing of motor units
triple ext LE
balance, proprioception, flexibility
alignment of 3 COG

Question 40

the bad of olympic lifting

Answer 40

coaching/teaching intensive
taxing to CNS
not realistic for everyone
physically hard on body
program can be different

Question 41

the always’ of olympic lifting

Answer 41

technique firts
monitor volume and technique breakdown
build a base and progress accordingly
coach restlessly
fix underlying problems
low volume per set
each rep a separate explosive moment

Question 42

the nevers of Olympic lifting

Answer 42

sacrifice technique for weighted lifting
think more is better
progress too quick
“take reps off”
use “quick fixes”
quantity over quality