Olympic Weight Lifting Club

Strong is the new skinny!!

Latest News 1

  Posted Title Author  
24th Nov A message from the GOAT Irish Lifter PIERCE DALTON (Secretary)

https://www.youtube.com/watch?v=biOAnpuBy1s  - 

"Learning as Slow as Possible is Learning as Fast as Possible" Clarence Kennedy

Slow is Smooth, Smooth is fast. Don't focus on the weight. Focus on lifting the weight with good technique regardless how low the weight is.

A message from the GOAT Irish Lifter

Posted 24th Nov
Author PIERCE DALTON (Secretary)

https://www.youtube.com/watch?v=biOAnpuBy1s  - 

"Learning as Slow as Possible is Learning as Fast as Possible" Clarence Kennedy

Slow is Smooth, Smooth is fast. Don't focus on the weight. Focus on lifting the weight with good technique regardless how low the weight is.

Upcoming Event 1
Only logged in / active Olympic Weight Lifting Club members can book / attend this event
Weightlifting Competition TU Dublin
Starts:
Sat 10th Dec at 12:00
Ends:
at 18:00
Cost:
€ 15.00
 Max:
20
IN-PERSON
Event
Location: Blanchardstown Campus TU Dublin
Meeting: ATU Dublin Campus

Hi all,

There's a competition coming up soon in Dublin!

Its a "No Suits No Scales" competition hosted by TU Dublin. It will be a great experience for any beginner and novice lifters.

This competition wont be as serious as a Weightlifting Ireland competition so it will be a nice introduction for anyone who hasn't competed before.

Its on Saturday 10th December. If you're interested please sign up and we can organize transport and a few training sessions in advance to prepare  for the competition.

The Inter-varsities competition will also be on in late February and were hoping to get a few athletes from ATU competing.

If anyone has any questions please don't hesitate to ask at training or send us a message.

PJ

Weightlifting Competition TU Dublin

Starts Sat 10th Dec at 12:00
Ends at 18:00
Cost € 15.00
Max 20 attendees
Type IN-PERSON Event

Location: Blanchardstown Campus TU Dublin
Meeting Point: ATU Dublin Campus

Hi all,

There's a competition coming up soon in Dublin!

Its a "No Suits No Scales" competition hosted by TU Dublin. It will be a great experience for any beginner and novice lifters.

This competition wont be as serious as a Weightlifting Ireland competition so it will be a nice introduction for anyone who hasn't competed before.

Its on Saturday 10th December. If you're interested please sign up and we can organize transport and a few training sessions in advance to prepare  for the competition.

The Inter-varsities competition will also be on in late February and were hoping to get a few athletes from ATU competing.

If anyone has any questions please don't hesitate to ask at training or send us a message.

PJ

Weekly Activities 2
Only logged in / active Olympic Weight Lifting Club members can book / attend these activities
no image Monday Technique Session
Day:
Mondays
Starts:
17:00
Ends:
18:30
 Max:
12
IN-PERSON
Activity
Location: Sports Hall Galway Campus

Our slot for the Monday technique session is 5 pm to 6:30 pm. For those who have not attended a session yet, don't worry we will cater to all levels of experience.

Please wear comfortable training clothing and shoes with a stable sole e.g. Converse would be better than Asics. If you have weightlifting shoes even better.

We are limited to 12 members per class so please don't book unless you can attend for sure. If you have booked but cant attend please cancel the booking so someone else can have your spot.


no image Thursday Technique Session
Day:
Thursdays
Starts:
17:00
Ends:
19:00
 Max:
12
IN-PERSON
Activity
Location: Sports Hall Galway Campus

Our slot for the Thursday technique session is 5 pm to 7 pm. For those who have not attended a session yet, don't worry we will cater to all levels of experience.

Please wear comfortable training clothing and shoes with a stable sole e.g. Converse would be better than Asics. If you have weightlifting shoes even better.

We are limited to 12 members per class so please don't book unless you can attend for sure. If you have booked but cant attend please cancel the booking so someone else can have your spot.


no image

Monday Technique Session

Day Mondays
From 17:00, to 18:30
Cost FREE
Max 12 attendees
Type IN-PERSON Activity

Location: Sports Hall Galway Campus

Our slot for the Monday technique session is 5 pm to 6:30 pm. For those who have not attended a session yet, don't worry we will cater to all levels of experience.

Please wear comfortable training clothing and shoes with a stable sole e.g. Converse would be better than Asics. If you have weightlifting shoes even better.

We are limited to 12 members per class so please don't book unless you can attend for sure. If you have booked but cant attend please cancel the booking so someone else can have your spot.


no image

Thursday Technique Session

Day Thursdays
From 17:00, to 19:00
Cost FREE
Max 12 attendees
Type IN-PERSON Activity

Location: Sports Hall Galway Campus

Our slot for the Thursday technique session is 5 pm to 7 pm. For those who have not attended a session yet, don't worry we will cater to all levels of experience.

Please wear comfortable training clothing and shoes with a stable sole e.g. Converse would be better than Asics. If you have weightlifting shoes even better.

We are limited to 12 members per class so please don't book unless you can attend for sure. If you have booked but cant attend please cancel the booking so someone else can have your spot.


About Olympic Weight Lifting Club

Olympic weightlifting is a sport in which athletes compete in lifting a barbell loaded with weight plates from the ground to overhead, with each athlete vying to successfully lift the heaviest weights. The two competition lifts are the Snatch and the Clean & Jerk.

The club will be guided by qualified coaches.

SOME USEFUL YOUTUBE RESOURCES:


Catalyst Athletics - YouTube = this is a great site of Weightlifting tutorials.

Squat University - YouTube = is this great for mobility and flexibility.

GPC Performance - YouTube = is great for all things performance (strength, speed, power, flexibility, mobility etc



Warmup Progressions Below: Another great way to refine your technique is with some light bar work. It can be very beneficial to just complete the warm up progressions regularly while focusing on good technique. 

You may remember these movements from the warm ups we do during training but if not you can look up the exercises on Catalyst Athletics.


Snatch

Clean

Jerk

Grip Placement

Grip Placement

Jerk Grip

OH Position

Clean Rack Position

OH Position

OH Squat

Front Squat

Jerk Split Position

Drop Snatch

Mid Hang Position

Jump to Split

Snatch Balance

Mid Hand Clean Jump

Push Press

Snatch Mid Hang Position

Mid Hang Clean Jump

Behind Neck Push Press

Mid Hang Jump

Scarecrow Position

Power Jerk

Mid Hang Pull

Tall Muscle Clean

Behind Neck Power Jerk

Tall Muscle Snatch

Mid Hang Clean

Split Jerk behind the neck

Scarecrow Snatch

Power Clean

Jerk Balance

Mid Hang Snatch

Clean Seg DL

Split Jerk

Power Hand Snatch

Halting Clean DL

Split Jerk behind the neck press

Snatch Segment DL

Segment Clean & Clean

Halting Snatch DL

Clean

Snatch

Power Clean from floor

Sotts Press

 



Programme for Reading Week:



Snatch (Day 1)

Snatch Warm up Primer

 

A1) Snatch 5 x 4 (2 mins rest between sets)

B1) Snatch Pull on low blocks 4 x 4 (2 mins rest between sets)

C1) Snatch Push Press + OHS 4 x 4 +2 (2 mins rest between sets)

D1) BB Back Squat 4 x 8 (2 mins rest between sets)

D2) Pull Ups 4 X 6  

 

Clean (Day 2)

Clean & Jerk Warm up Primer

 

A1) Clean 5 x 4 (2 mins rest between sets)

B1) Clean Pull-on low blocks 4 x 4 (2 mins rest between sets)

C1) Front Squat 4 x 5 (2 mins rest between sets)

C2) Front Rack Mobility (4 x 8) (2 mins rest between sets)

D1) Iso Split Stance Behind Neck Press 4 x 4 (both sides) (2 mins rest between sets)

E1) Jerk from Front Rack 4 x 4 (2 mins rest between sets)


If you are unsure of any exercise just look it up on Catalyst Athletics




Current Committee 1
Secretary PIERCE DALTON

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