What Weightlifting did for me

What Weightlifting did for me

Building the foundation

My journey in Weightlifting started as a part of my Strength and Conditioning routine after researching methods to improve my performance levels in Mixed Martial arts.

When undertaking my initial fitness instructor training I was introduced to machine resistance training and traditional free weight exercises like the Deadlift, Squat and Bench press. These movements helped me build a solid strength foundation.

I was lucky enough to know an ex high level Powerlifter Royston McGregor who took me through a few sessions improving technique and I applied this to my training practices.

Chiu (2007) establishes that Powerlifting and Weightlifting training methods can be seen as complimentary in increasing sport performance as building strength is vital to the transition of becoming powerful. When this foundation phase is complete the shift of strength work should be focused on maximal power production (Bompa & Haff, 1999). 

The influence

Around this time I would watch UFC Primetime training videos of MMA Champions on Youtube. I would pay special attention to anything released By George St Pierre my favourite fighter and Sports Science graduate. His methods always seemed to set trends in the MMA world and be ahead of his rivals as an unstoppable champion.

He put out a video of him doing ‘Olympic lifts’ and explained that Weightlifters were some of the most explosive athletes in the world and from that day I was sold.

Kraemer & Newton (2000) outline the importance of power as it is the most important function of skeletal muscle and is the most important attribute in sport performance, and is also applicable in the general population from young to old in everyday tasks.

Getting the right advice

At that time I was lucky enough to know a Decathlete called Tom Ashby who was kind enough to take me through some sessions on the basics of the Snatch and Clean & Jerk. Weightlifting is a vital part of track and field athletes training arsenal. I also supplemented this Weightlifting with track based speed and Plyometric work as advised by GSP and watched over by Tom.

Evolving

Around this time I loved MMA as a hobby and had some idea that I wanted to compete and would do well in sparring sessions against semi pro and professional fighters, but I had a lack of confidence in my power and felt I needed to enhance this aspect of my game to compete at a high level.

When competing in Taekwondo through my teens I always felt I had more to give but something was lacking as at the time I only did endurance type bodyweight training. After incorporating explosive style training into my regimen I noticed by performance levels dramatically improving, I was moving faster, jumping higher, hitting harder and really pushing the pace in sessions. It gave me a real boost of confidence and at around six months of my new style of training I started to plan on competing first in Submission Grappling tournament and then in the MMA cage.

I competed in two grappling tournaments winning Bronze in both then moved on and competed in Semi pro MMA something I could not see happening as the MMA hobbyist with a basic strength and conditioning regimen.

Transitioning

After competing in my MMA bout I took some time off to start my University degree then became injured in 2013 with torn cartilage in the knee which would flare up when training in MMA.

That’s when I took the decision to spend more time on strength training and movements that would not aggravate the injury. I reached a competent level in Weightlifting at this point building up to a 90kg Snatch but when self-coaching it is inevitable that you will pick up some technical faults.

At the end of 2013 I met my coach Rich Kite at the University Gym who pointed out some of these faults and he offered to coach me and had an entry level Weightlifting competition which he invited me to.

I took up the offer and had two weeks to prepare for the competition and managed a total of 193kg and was hooked, I did another comp and managed a 207kg total this motivated me to compete in the British Student Championships where I got a 220kg total and a Bronze. After this I took the decision to focus at least the next year on Weightlifting and trying to become a National and British standard Weightlifter.

In short

In short Weightlifting had taken my athleticism to a far higher level really boosting my confidence to tackle a long term goal of competing in grappling and MMA.

Weightlifting will increase your strength levels, increase flexibility, increase bone density, increase strength, improve functional movement, and most importantly increase power output levels (Lavallee & Mansfield, 2013).

Whether wanting to try a new rewarding sport or adding Weightlifting to your training regime it’s a no brainer to start up.

When starting strength training or weightlifting always try to get a coach as you can improve at a far better rate and be a lot safer doing so. Go onto www.britishweightlifting.org and search for a club near you or if you are in the South West London area try www.facebook.com/batterseaweightlifting  

Bompa, T. O., & Haff, G. (1999). Periodization: Theory and methodology of training (Vol. 199, pp. 33-36). Champaign, IL: Human Kinetics.

Chiu, L. (2007). Powerlifting versus weightlifting for athletic performance. Strength & Conditioning Journal, 29(5), 55-56.

Kraemer, W. J., & Newton, R. U. (2000). Training for muscular power. Physical Medicine and Rehabilitation Clinics of North America, 11(2), 341-68.

Lavallee, M. E., & Mansfield, L. A. (2013). Weightlifting Training Gives Lifelong Benefits. ACSM's Health & Fitness Journal, 17(2), 34-36.