90 Weightlifting Terms: Ultimate gym lingo Guide

This dictionary is designed for all level athletes, fitness enthusiasts and coaches. The weightlifting terms included here explain key concepts and techniques used in Olympic weightlifting in particular. Understanding this terminology will help athletes to perform exercises correctly and comprehended training programs and avoid injuries. By using this dictionary, athletes can improve their technique, enhance training efficiency and achieve better results in their weightlifting journey.

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1RM (ONE-REP MAX)

1RM stands for One-Rep Max. It is the maximum amount of weight you can lift for one complete repetition of a given exercise with proper form. Knowing your 1RM is essential for weightlifting because it helps you set appropriate weights for your training sessions. For example, training at a percentage of your 1RM can optimize strength and hypertrophy gains. Calculating your 1RM can be done through direct testing or using prediction formulas based on submaximal lifts. It’s a key measure of an athlete’s strength and progress.

A

ACTIVE RECOVERY

Active Recovery refers to low-intensity exercise performed after intense physical activity to promote muscle recovery and reduce soreness. Instead of complete rest, activities like light jogging, cycling, swimming or yoga are used to keep the body moving, increase blood flow, and flush out metabolic waste from muscles. Active recovery helps reduce muscle stiffness, maintain flexibility, and speed up the healing process.

ALL OUT

ALL OUT in lifting refers to giving maximum effort during a lift or workout. It means pushing yourself to your absolute limits, using every bit of strength and energy you have. Training all out can lead to significant gains in strength and endurance but should be done carefully to avoid overtraining and injury.

AMRAP (AS MANY REPS AS POSSIBLE)

AMRAP stands for “as many reps as possible.” In a training session, it means doing a specific exercise or set of drills as many times as you can within a time limit. This method helps build endurance and push your limits, making it great for tracking progress and boosting fitness levels. It is a popular technique in functional fitness to maximize effort and efficiency in a short period.

ARM BENDING

Arm Bending in Olympic lifting is a technical mistake and refers to premature bending of the arms during the pull phase of the snatch or clean. Ideally, the lifter should keep their arms straight until the bar reaches power position, using their legs and hips to generate power. Early arm bending can reduce the efficiency of the lift, limit power transfer, and increase the risk of injury.

ASS TO GRASS

Ass to Grass is a term used in weightlifting to describe squats performed with a full range of motion, where the lifter lowers their hips as far as possible, ideally until they are just above the ground. This deep squat position ensures maximum engagement of the leg muscles, including the glutes, hamstrings, and quadriceps. Performing “ass to grass” squats can improve flexibility, strength, and muscle activation. However, it requires good mobility and proper form to avoid injury.

ATP (ADENOSINE TRIPHOSPHATE)

ATP stands for Adenosine Triphosphate. It is the primary energy carrier in all living organisms, including humans. In weightlifting, ATP provides the energy needed for muscle contractions during lifts. When you lift weights, your muscles use ATP to fuel these contractions, allowing you to perform the exercise. ATP is stored in muscle cells and is rapidly consumed during high-intensity activities like lifting heavy weights.

ATTEMPT

An attempt in weightlifting, refers to a single effort to lift a specific weight. In competitions lifters have a sad number of attempts to lift their chosen weights successfully. Each attempt is carefully planned to maximize performance and personal or competitive records.

B

BAR PATH

Bar Path refers to the trajectory that the barbell follows during a lift. In Olympic weightlifting, maintaining an optimal bar path is crucial for efficiency and maximizing performance. A straight or slightly curved bar path minimizes unnecessary movements, ensuring the lifter’s energy is directed toward lifting the weight. Analyzing and refining the bar path is a key aspect of technique improvement for weightlifters.

BASE OF SUPPORT

Base of Support refers to the area beneath an individual that includes all points of contact with the ground. In weightlifting, this typically means the area between and around the feet. A stable base of support is crucial for maintaining balance and control during lifts. Proper foot placement and understanding your base of support can significantly enhance performance and reduce the risk of injury.

BLACKOUT

Blackout in weightlifting refers to a temporary loss of consciousness or vision that can occur during or immediately after a heavy lift. This can happen due to a sudden drop in blood pressure, which reduces blood flow to the brain. It is very common during the clean movement when athletes have incorrect bar path or mistakes in catch position, letting the bar fall smash onto the front rack position. Blackouts are usually brief but can be dangerous, leading to falls or dropping the barbell.

BLOCK PERIODIZATION

This approach breaks down the training program into specific blocks, each focusing on a particular attribute like hypertrophy, strength, or power. Each block builds on the previous one, allowing for progressive development and peaking at the right time. This method ensures focused and structured progress over time.

BLOCKS

Blocks are sturdy platforms used to elevate the barbell off the ground. They come in various heights and are typically made of wood or rubber. Blocks are used for block pulls, block snatches and block cleans. These lifts focus on improving the second pull and transitioning phases of the lifts by starting the movement from an elevated position. Training with blocks helps lifters enhance technique, build strength, and improve power by isolating specific parts of the lift, making it an essential tool for Olympic weightlifters.

BOMB-OUT

In Olympic weightlifting and powerlifting to “bomb-out”, means to fail all three attempts in a lift in a competition, resulting in disqualification from that lift category. For example, if you failed to successfully complete any snatch attempts, you bombed-out out of the snatch portion of the competition. This can be disappointing, but it’s part of the learning process. Understanding why a bomb-out happened can help you improve your technique and strategy for a future competition.

BRACE

Brace in weightlifting refers to the technique of tightening your core muscles to create a stable and rigid torso before performing a lift. This involves engaging your abs, obliques, and lower back muscles to protect your spine and improve lifting performance. To brace properly, take a deep breath into your belly, tighten your core as if preparing to take a punch, and maintain this tension throughout the lift.

BREATHING CONTROL

Breathing Control in weightlifting is essential for maintaining stability, power, and safety during lifts. Proper breathing techniques help regulate intra-abdominal pressure, support the spine, and enhance performance.

To control your breathing:

• Inhale Deeply: Before initiating a lift, take a deep breath into your diaphragm, filling your belly with air.
• Brace: Tighten your core muscles to stabilize your torso.
• Exhale Forcefully: Exhale gradually or forcefully at the completion of the lift or during the exertion phase, depending on the lift.

Mastering breathing control can significantly improve your lifting efficiency and safety.

BULGARIAN METHOD

The Bulgarian Method is a high-intensity training system developed by the Bulgarian weightlifting coach Ivan Abadjiev. This approach focuses on performing the snatch, clean and jerk, and front squat multiple times daily, often lifting near maximum capacity. The idea is to develop maximal strength and technical proficiency by frequently lifting heavy weights. Rest periods between sessions are short, and the method demands a high level of mental and physical endurance. It’s known for producing elite weightlifters, but it requires careful management to avoid overtraining and injury.

C

CENTER OF MASS

Center of Mass refers to the point where the mass of an object or person is evenly distributed. In weightlifting, maintaining the center of mass over the base of support (usually the feet) is crucial for balance and stability during lifts. Properly aligning your center of mass helps ensure efficient movement and reduces the risk of injury. For example, in a squat, keeping the center of mass aligned with your midfoot helps maintain stability and control throughout the lift.

CHEATING

Cheating in weightlifting refers to using techniques or movements to complete a lift, often to lift heavier weights or achieve more reps than one can with proper form. Common forms of cheating include using momentum (swinging the body), partial reps (not completing the full range of motion), or performing “bounce” at the bottom of a squat. While cheating might allow for temporarily lifting heavier weights, it increases the risk of injury and undermines the effectiveness of the workout. Proper form is crucial for safety and long-term progress in weightlifting.

CIRCUIT TRAINING

Circuit Training is a workout method where you perform a series of exercises in a specific order, with minimal rest between them. Each exercise targets different muscle groups, providing a full-body workout. Typically, a circuit includes 6-10 exercises, and you repeat the circuit multiple times. This type of training enhances cardiovascular fitness, muscular endurance, and strength. It’s efficient, time-effective, and can be easily modified to suit different fitness levels and goals. Circuit training is great for those looking to burn calories, improve overall fitness, and add variety to their workout routine.

COMPOUND EXERCISES

Compound Exercises are movements that engage multiple muscle groups and joints at the same time (squats, deadlifts, bench presses, snatches, cleans, jerks). These exercises are highly effective for building overall strength, improving coordination and burning more calories compared to isolation exercises. They mimic natural movements, making them functional and beneficial for everyday activities. They are essential for weightlifting and fitness programs, because they allow you to lift heavy weights and stimulate muscle growth, leading to better overall performance and fitness.

CONJUGATE PERIODIZATION

This method involves rotating different exercises to target various muscle groups and strength attributes within a training cycle. It includes four main types of training: max effort, dynamic effort, repetition effort, and accessory work. The aim is to develop strength, speed, and endurance simultaneously.

COORDINATION

Coordination refers to the ability to execute complex movements smoothly and efficiently by synchronizing multiple muscle groups. Good coordination is crucial for performing lifts like the snatch and clean and jerk, where timing, balance, and precise movement patterns are essential. Enhanced coordination leads to better performance, reduces the risk of injury, and helps in mastering advanced weightlifting techniques.

D

DELOAD WEEK

A deload week is a planned period of reduced training volume and intensity, typically lasting for a week. During this time, athletes perform exercises with lighter weights, fewer sets and less overall effort. The main purpose is to allow the body to recover from the accumulated fatigue of intense training, preventing overtraining and reducing the risk of injury. Deload weeks help to maintain long-term progress by ensuring that muscles, joints, ligaments and the nervous system have adequate time to repair and adapt, leading to improved performance and readiness for future training and competition loads.

DELOADING (OR UNLOADING)

DELOADING is a planned reduction in training intensity and volume to allow your body to recover from previous periods of intense training. During a deload week, you might lift lighter weights or reduce the number of sets and reps. This helps prevent overtraining, reduces the risk of injury, and prepares your muscles for future progress. Deloading is essential for long-term strength gains and maintaining overall health. It’s a strategic way to ensure you stay fresh and ready to tackle more challenging workouts in your training program.

DENSITY

Density refers to the amount of work performed in a given time period during training. It’s a measure of how much volume (total weight lifted) is completed within a set duration. High intensity training involves more work in less time, enhancing endurance and work capacity. Conversely, low density training allows for more rest and recovery between sets, focusing on maximal strength and power.

DOMS (DELAYED ONSET MUSCLE SORENESS)

Delayed Onset Muscle Soreness refers to the muscle pain and stiffness that occurs 24 to 72 hours after intense or unfamiliar exercise. It’s a common experience for weightlifters, especially when increasing intensity or trying new exercises. DOMS results from tiny tears in muscle fibers during workouts, leading to inflammation and discomfort as the muscles repair and grow stronger. Managing DOMS includes proper warm-up, cool-down, hydration, and nutrition. Light activity and stretching can also help alleviate the soreness, aiding in quicker recovery.

DOUBLES

Doubles refers to performing two reps of a weightlifting movement in one set. This training technique helps build strength, endurance and consistency in form. For lifters practicing doubles can enhance their ability to handle heavyweights under fatigue, improving overall performance and resilience during competitions. It’s a common method to push limits and achieve new personal records.

DROP SET

Drop Set is an advanced technique where you perform a set until muscle failure, then immediately reduce the weight and continue the exercise with the lighter weight, repeating this process without rest. This method maximizes muscle fatigue and stimulates hypertrophy by extending the set beyond the point of initial failure. Drop sets are effective for building muscle endurance, strength and size. They are intense and should be used sparingly within your training routine to avoid overtraining and ensure adequate recovery.

DURATION

Duration in Olympic weightlifting refers to the length of time a training session, set or repetition lasts. It’s an essential factor for structuring workouts and ensuring effective recovery. Training sessions typically range from 60 to 120 minutes, depending on athlete’s level and goals. During a set, duration can also include the time under attention for each lift, influencing muscle growth and endurance.

DYNAMIC STRETCHING

Dynamic Stretching involves moving parts of your body through a full range of motion in a controlled manner to prepare your muscles and joints for exercise. Unlike static stretching, which involves holding a stretch for a period, dynamic stretching includes movements like leg swings, arm circles, and walking lunges. These stretches increase blood flow, enhance flexibility and improve muscle performance by warming up the body.

E

EMOM (EVERY MINUTE ON THE MINUTE)

EMOM stands for “Every Minute on the Minute”. In this training method, you perform a specific exercise at the start of every minute and then rest for the remaining time within that minute. For example, if you complete a set of squats in 30 seconds, you have the remaining 30 seconds to rest before starting again at the top of the next minute. EMOM workouts are great for building endurance, improving work capacity, and maintaining a high intensity throughout the session. They can be customized to fit various fitness levels and training goals.

F

FAILURE

Failure refers to the point during a set when you can no longer complete a repetition with proper form. It’s when your muscles are completely fatigued. Training to failure can help build strength and muscle by pushing your body to its limits. However, it’s important to use this technique wisely and not overdo it, as it can lead to overtraining and injury.

FINISH OF THE PULL

Finish of the Pull in Olympic lifting refers to the final phase of the pull during the snatch or clean, where the lifter fully extends their hips, knees, and ankles to maximize upward force on the barbell. At this point, the lifter’s body is straight and tall, with the barbell at its highest point before the transition into the turnover and catch phase. Properly finishing the pull is crucial for achieving maximum bar height and preparing for a smooth transition to the catch, ensuring an effective and powerful lift.

FIXATION

Fixation in weightlifting refers to the moment when the lifter successfully stabilizes the barbell overhead in the snatch or the clean and jerk. This involves locking the elbows, maintaining a rigid torso and holding the barbell steady with full control. Proper fixation is crucial for a successful lift, as it demonstrates control and stability, preventing the barbell from moving or dropping. Achieving strong fixation requires excellent technique, strength, and balance, ensuring the lift meets competition standards and is deemed a good lift by judges.

FLEXIBILITY

Flexibility in weightlifting refers to the ability of muscles and joints to move through their full range of motion. Good flexibility enhances technique, prevents injuries, and allows for deeper squats, better overhead positions, and smoother lifts. To improve flexibility, incorporate dynamic stretches before workouts and static stretches after. Regularly practicing mobility exercises and yoga can also help maintain and enhance flexibility, contributing to overall better performance in weightlifting.

FORCED REPS

Forced reps are repetitions performed with the help of a spotter after reaching muscle failure. When you can no longer complete a rep on your own as a spotter provides just enough assistance to help you finish additional reps. This technique pushes your muscles beyond their usual limits promoting greater strength and muscle growth. Always ensure proper form and have a reliable supporter to prevent accidents.

FREQUENCY

“Frequency” refers to how often you perform specific exercises or train particular muscle groups within a given period of time. Managing frequency is crucial for optimizing muscle growth, strength gains and recovery. High frequency can lead to quicker progress, but requires careful planning to avoid over training, while lower frequency allows more recovery time, but might slow down progress. Balancing frequency with intensity and volume is key to effective training.

FULL EXTENSION POSITION

Full Extension Position in Olympic weightlifting refers to the point where the lifter’s body is fully extended during a lift, usually at the end of the pull phase in movements like the snatch and clean. This position involves straightening the hips, knees, and ankles, with the lifter standing tall and the barbell at its highest point before transitioning to the catch phase. Achieving a proper full extension ensures maximum force transfer, optimal bar height, and efficient movement patterns, contributing to successful and powerful lifts.

G

GIANT SET

Giant sets are an intensive training technique involving series (4-7 or more) of exercises performed consecutively with minimal rest in between. Each exercise targets different muscle groups or different parts of the same muscle group. This approach is effective for increasing intensity of work, boosting cardiovascular endurance and maximizing hypertrophy. They help in breaking through plateaus by keeping muscles constantly engaged and working.

GOOD LIFT

A “good lift” means that the athlete has successfully completed a lift, according to the rules and standards of the sport. In competitions, judges indicate a good lift with white lights, typically requiring two out of three judges to approve the lift. This means the lift met all technical requirements, such as proper form and control. Achieving a good lift is the goal of each attempt in competition, showcasing the lifter`s strength and technique.

H

HIIT (HIGH-INTENSITY INTERVAL TRAINING)

HIIT or High-Intensity Interval Training is a method that alternates between short bursts of intense exercises and periods of rest or low intensity exercises. HIIT is highly effective for burning calories, improving cardiovascular fitness and building endurance in a short amount of time. This method is popular because it can be adapted to various exercises and fitness levels, making it a versatile and time-efficient approach for both pro and beginners athletes.

HOOKGRIP

Hookgrip is a gripping technique used in weightlifting where the lifter wraps their thumb around the barbell and then covers the thumb with their fingers. This grip provides a more secure hold compared to the traditional grip, reducing the risk of the barbell slipping out of the hands during heavy lifts like the snatch and clean. While initially uncomfortable, the hookgrip enhances grip strength and stability, making it a preferred technique for many competitive lifters aiming to lift heavier weights safely and effectively.

HOOKING

In weightlifting “hooking” refers to the hookgrip technique. This involves wrapping your thumb around the bar and then gripping your thumb with your other fingers. The whole grip provides a more secure hold on the bar, preventing it from sleeping during heavy lift such as the snatch and clean and jerk. While it may feel uncomfortable initially, many lifters prefer this grip for its added stability and control. It’s an essential technique for a serious weightlifter, aiming to lift heavyweights safely.

HYPERTROPHY

Hypertrophy refers to the growth and increase of the size of muscle cells. When you lift weights, you create tiny tears in muscles. As these muscles are repaired, muscles grow bigger and stronger. This process is essential for anyone looking to build muscle mass. To achieve hypertrophy, you need to lift moderate to heavy weights with a focus on higher reps and adequate rest.

I

IMPULSE

Impulse in weightlifting refers to the change in momentum produced by a force applied over a specific period. It’s a measure of the effectiveness and efficiency of the force used during a lift. For example, during the snatch or clean and jerk, the lifter generates an impulse to rapidly accelerate the barbell from the ground to the overhead position. Techniques to enhance impulse include optimizing body mechanics, improving explosive strength, and refining the timing of force application during lifts.

INTENSITY

In Olympic weightlifting, intensity refers to the quality of the training work and weight being lifted. Also, it can be counted in kilograms or lbs. It is often expressed as a percentage of the lifter`s one-repetition maximum (1 RM). For example, lifting 80% of your 1RM for a certain number of reps.

INTRO

This dictionary is designed for all level athletes, fitness enthusiasts and coaches. The terms included here explain key concepts and techniques used in Olympic weightlifting. Understanding this terminology will help athletes to perform exercises correctly and comprehended training programs and avoid injuries. By using this dictionary, athletes can improve their technique, enhance training efficiency and achieve better results in their weightlifting journey.

ISOLATION MOVEMENTS

Isolation Movements are exercises that target a single muscle group or joint. Unlike compound movements, which involve multiple muscles and joints, isolation movements focus on one specific area to enhance its strength, size or endurance. These exercises are beneficial for addressing muscle imbalances, refining specific muscle groups and increasing overall muscle definition. Incorporating isolation movements into training routine can help improve muscle symmetry and support the development of larger, compound lifts.

IWF (INTERNATIONAL WEIGHTLIFTING FEDERATION)

The IWF stands for the International Weightlifting Federation. It is the global covering body for the sport of Olympic weightlifting, responsible for setting rules, organizing competition and promoting the sport worldwide. Established in 1905, the IWF oversees major events like World Championships and Olympic Games. They ensure fair play, athlete safety and the advancement of weightlifting as a sport.

L

LOADING

LOADING refers to the process of progressively adding weight to your lifts over time. This gradual increase in load helps your muscles adapt and grow stronger. Proper loading is essential for continuous improvement and achieving personal records. It involves careful planning and tracking of your training sessions to ensure you’re adding weight in a safe and effective manner. Managing load correctly prevents overtraining and reduces the risk of injury, allowing for sustainable progress in your weightlifting journey.

LOCKOUT

Lockout in weightlifting refers to the final phase of a lift where the lifter fully extends their joints to complete the movement. For example, in the jerk or snatch, the lockout position involves the arms being fully extended overhead, with the elbows locked and the barbell stabilized. Achieving a strong lockout ensures the lift is successfully completed and helps prevent injuries by maintaining control and stability. Proper lockout technique is crucial for lifts to be considered valid in competitions and for overall lifting efficiency and safety.

M

MAX OUT

MAX OUT in strength training refers to attempting to lift the maximum amount of weight you can handle for a single repetition, often referred to as a one-rep max (1RM). Maxing out is a way to test your absolute strength and gauge progress. It involves lifting heavy weights with full effort and proper form. While it can be motivating and provide a clear benchmark for your strength levels, maxing out should be done sparingly to avoid injury and allow for adequate recovery.

MIND-MUSCLE CONNECTION

Mind-Muscle Connection refers to the conscious focus on engaging specific muscles during exercise to maximize their activation and effectiveness. By mentally concentrating on the target muscle group, you ensure that the muscle is fully engaged throughout the movement. This practice helps improve muscle recruitment, enhance workout quality, and achieve better results in strength and hypertrophy. Developing a strong mind-muscle connection can lead to more efficient workouts and improved muscle control, ultimately boosting overall performance in weightlifting and fitness activities.

N

NEGATIVE REPS

Negative reps, also known as eccentric training, focus on the lowering phase of the exercise. In weightlifting this means controlling the descent of the weight slowly and with maximal resistance. Negative reps help build strength and muscles by overloading them more than concentric phase. This method can also improve endurance, increase hypertrophy and enhance overall strength. Negative reps are effective for breaking through the plateaus and can be included in training plans for maximum benefit.

NO LIFT

A “no lift” in weightlifting means that the attempt was unsuccessful and does not count towards the lifter`s total. This can happen for various reasons, such as failing to complete the lift, losing balance or not adhering to the technical rules. In competitions, judges indicate a no lift with red lights. Understanding why lift was unsuccessful helps lifters improve their technique and performance in future attempts.

O

OLYMPIC TOTAL

The Olympic total is the combined total weight of the best successful lifts in the snatch and the clean & jerk during the Olympic weightlifting competition. This total determines the lifter ranking and the final score in the event. Each lifter gets three attempts in the snatch and clean & jerk. The highest weight successfully lifted in each exercise is added together to form the Olympic total. This total is crucial as it ultimately decides the winners and medallists in weightlifting competitions.

OVERREACHING

OVERREACHING is a training strategy where athletes intentionally increase their training intensity and volume beyond their typical limits for a short period. This temporary state of extreme training aims to push the body to adapt and improve performance. Unlike over-training, overreaching includes planned recovery phases to allow the body to recuperate and become stronger. Symptoms might include temporary fatigue and decreased performance, but with proper rest, athletes can experience significant performance gains. It’s essential to carefully plan and monitor over-reaching to avoid slipping into over-training.

OVERTRAINING

Overtraining occurs when an athlete trains excessively without allowing enough time for recovery. This can lead to fatigue, decreased performance and increased risk of injury. Symptoms include persistent soreness, insomnia, irritability, and decline in motivation. In weightlifting, managing training and incorporating rest days are crucial to prevent overtraining. Proper nutrition, hydration and sleep also play a vital role in recovery. It’s important to listen to your body and adjust your training plan accordingly to maintain long-term health and performance.

P

PB (PERSONAL BEST)

PB stands for Personal Best. It refers to the highest amount of weight an athlete has successfully lifted in a specific exercise. Achieving a new PB is a significant milestone in a lifter’s training, indicating progress and improvement in strength and technique. Tracking PBs helps lifters set goals, stay motivated, and measure their development over time. Celebrating PBs is an essential part of the weightlifting journey, encouraging continued effort and dedication.

PERIODIZATION

Periodization is a training strategy that organizes a workout plan into specific time blocks or cycles. Each cycle has a distinct focus, such as building strength, increasing power or endurance. By varying the intensity and volume of workouts, periodization helps lifters peak at the right time, avoid plateaus and reduce risk in injuries and overtraining. This approach is especially beneficial in Olympic weightlifting and powerlifting where timing and progressive overload are crucial for success.

PHASE

Phase in sport refers to a specific period within a training program or a particular aspect of technique development.

In training periodization, phases include:

• Preparatory Phase: Building a base with high volume and low intensity.
• Strength Phase: Increasing intensity with moderate volume to develop maximal strength.
• Power Phase: Emphasizing explosive movements with high intensity and low volume.
• Peaking Phase: Reaching maximum performance for competition.

In technique development, phases focus on mastering specific elements of lifts, such as the pull, turnover, or catch, to improve overall performance and efficiency.

PLATFORM

Platform in weightlifting refers to the designated area where athletes perform their lifts during training and competitions. The platform is typically made of wood or rubber to provide a stable and non-slip surface, ensuring safety and optimal performance. It’s usually elevated and marked to delineate the competition area, giving lifters a defined space to execute their lifts. In Olympic weightlifting competition, the platform has a square form with size 4 x 4 meters.

PLYOMETRICS

Plyometrics, also often called “jumping or explosive training” is a type of exercise designed to increase power and explosiveness. These drills involve rapid and repeated stretching and contracting of muscles, like jumping and bounding movements. In Olympic weightlifting plyometrics help improve speed, strength and coordination. Incorporating plyo exercises can enhance performance by boosting ability to generate force quickly, leading to more powerful and efficient lifts.

PR (PERSONAL RECORD)

PR stands for personal record. In Olympic weightlifting this term is used to describe the heaviest weight an athlete has ever successful lifted in a particular exercise, such as the snatch, clean and jerk or accessory exercises as well. Achieving PR is a significant milestone, showing progress and improvement in athlete`s training and strength. Celebrating PRs helps keep motivation high and sets benchmarks for future training goals.

PRESS OUT

A “press out” in weightlifting occurs when the lifter fails to achieve a smooth, continuous motion while lifting the bar overhead. Instead, they end up pushing the bar to the final position, using their arms, rather than locking out the elbows in one fluid motion. This is considered a technical fault in both the snatch and clean & jerk. If judges see a press out, the lift is usually declared as no lift, meaning it doesn’t count toward the lifter`s total. Proper technique is crucial to avoid and ensure successful lifts.

PROGRESSIVE OVERLOAD

Progressive Overload is a fundamental principle in weightlifting and strength training that involves gradually increasing the stress placed on your muscles during workouts. This can be achieved by lifting heavier weights, increasing the number of reps or sets or reducing rest time between sets. The goal is to continually challenge your muscles, forcing them to adapt and grow stronger over time. Properly implementing progressive overload helps improve muscle strength, size, and endurance, ensuring consistent progress in your fitness journey.

PYRAMID TRAINING

Pyramid training is a structured workout approach where you incrementally increase, then decrease the weight or reps in the exercise. This creates a pyramid-like pattern in routine, effectively building muscles and improving endurance through systematic progression and intensity management.

R

RACK

A “RACK”, also known as a power rack or squat rack, is a versatile piece of gym equipment used in weightlifting. It consists of a sturdy frame with adjustable safety bars (optional) and hooks to hold the barbell. Racks are primarily used for exercises like squat, jerk and press variations. Using a rack enhances workout efficiency, safety, and versatility in a weightlifting routine.

RANGE OF MOTION

Range of Motion (ROM) refers to the full movement potential of a joint, usually its range of flexion and extension. In weightlifting, achieving a full ROM ensures that muscles are worked through their entire length, promoting flexibility, strength, and muscle growth. Proper ROM is crucial for maximizing the effectiveness of exercises, preventing injuries, and improving overall performance.

REP

A “rep” (short for repetition) refers to one complete movement of an exercise. For example, in squat, a rep includes lowering your body till the bottom position and then returning to starting position. Reps are counted to track how many times you perform an exercise. Reps are fundamental to structuring workouts, helping to build strength, endurance and muscle growth. The number of reps can vary depending on the goal.

ROM (RANGE OF MOTION)

Range of motion refers to the full movement potential of a joint (flexion & extension). In weightlifting maintaining optimal ROM is crucial for performing exercises correctly. Full ROM ensures that muscles are working through their entire length, promoting flexibility and strength.

S

SET

A “set” is a group of consecutive repetitions for an exercise performed without resting. For example, if you do 10 squats in a row that counts as one set of 10 reps. Sets are used to structure and manage training. A typical workout might include multiple sets of the same exercise with a rest period in between. Sets help build strength, endurance and muscle growth, allowing lifters to progressively overload their muscles and achieve their fitness goals.

SPLIT

A “split” refers to a technique used in the jerk portion of the clean and jerk lift. When performing a split jerk, the lifter explosively drives the bar overhead while simultaneously splitting their legs into a lunge position. One foot moves forward and the other food moves backward, providing stability and balance to support the heavy weight overhead. The lifter then recovers by bringing their feet back together under control to complete the lift. The split jerk is a common technique due to its effectiveness in achieving a strong stable overhead position.

SPOTTER

Spotter in weightlifting is a person who assists and ensures the safety of the lifter during exercises, especially those involving heavy weights like squats. The spotter’s role is to help lift the weight if the lifter struggles or fails to complete a rep, preventing injuries. They provide encouragement, correct form, and offer immediate support when needed. Having a reliable spotter allows lifters to push their limits confidently, knowing they have a safety net in case of failure.

STABILITY OF BODY

Stability of Body refers to the ability to maintain control and balance while performing lifts. It involves the coordinated effort of muscles, joints, and the nervous system to keep the body steady, especially during dynamic movements. Good stability is crucial for executing lifts safely and effectively, reducing the risk of injury. Key components include core strength, proper alignment, and a strong base of support. Enhancing body stability through specific exercises and proper technique can significantly improve lifting performance and overall athletic ability.

START POSITION (OLYMPIC LIFTING)

Start Position in Olympic lifting refers to the initial setup before beginning a lift, such as the snatch or clean and jerk.

A proper start position involves:

• Feet: Shoulder-width apart with toes slightly pointing out.
• Grip: Firm grip on the barbell, typically using a hookgrip.
• Back: Flat or slightly arched, with the chest up.
• Hips: Positioned higher than the knees but lower than the shoulders.
• Shoulders: Over or slightly in front of the bar.
• Head position: Looking straight ahead or slightly upward.

This position sets the foundation for a successful lift by ensuring optimal balance, stability, and force generation. It can be a bit different in snatch and clean and also depends on the length of hips, ankles, arms and core.

STATIC TRAINING (ISOMETRIC TRAINING)

Static training, also known as isometric training, involves holding a position under tension without moving. This type of training helps build strength and endurance in specific muscles and positions by keeping them engaged for a prolonged period. It is useful for improving stability and muscle activation. In weightlifting, static training can enhance ability to maintain proper form and increase strength, making it easier to handle load during dynamic lifts.

STRAIGHT SET

A straight set refers to performing a specific number of reps for an exercise without changing the weight or taking extended breaks between sets. This method helps build muscle endurance and strength by consistently challenging them. It’s a straightforward and effective way to structure your training suitable for both beginners and advanced lifters.

SUPERSET

SUPERSET involves performing two exercises back-to-back with no rest in between. These exercises can target the same muscle group for an intense workout or opposing muscle groups to allow one to rest while the other works. Supersets help increase workout intensity, save time, and improve muscular endurance. For example, you might do a set of bench presses followed immediately by a set of bent-over rows. This technique keeps your heart rate elevated, boosts calorie burn, and adds variety to your training routine.

T

TABATA (PROTOCOL TABATA)

TABATA is a high intensity interval workout consisting of 20 seconds of intense exercise, followed by 10 seconds of rest repeated for a round totaling four minutes. This method developed by Dr. Izumi Tabata from Japan, originally performed on bicycle ergo boosts aerobic and anaerobic capacity. In weightlifting, you can apply to the intervals to exercises like squats or kettlebell swings to enhance strength endurance. It’s a quick challenging workout that also helps improve your conditioning efficiently.

TIMEKEEPER

In weightlifting competitions, the timekeeper is an official, responsible for tracking the time limits for each lifter attempt. The timekeeper ensures that each athlete adheres to the allocated time, typically 1 minute, to complete their lift once their name is called. If a lifter fails to start the lift within the time, the attempt is considered a “no lift”.

TIMING CLOCK

The timing clock is a device that tracks the time allotted for each lifter to complete their attempt. Typically, lifters have 1 minute to start their lift after their name is called. The clock ensures the competition runs smoothly and that all lifters adhere to the time limits. The timing clock is clearly visible to both athletes and officials, helping to maintain order and fairness in the event. If the lifter doesn’t start to lift within the time, the attempt is marked as a “no lift”.

TRIPLES

Triples refer to performing three reps of a weightlifting movement in one set. This training method builds strength, endurance and technique consistency. Practicing triples helps litters develop the ability to maintain proper form under fatigue and heavier weight during the competitions. It’s an effective way to push physical limits, improve muscular endurance and achieve records contributing to overall athletic performance and resilience.

TRISET

A triset involves performing three different exercises back-to-back with little to no rest in between. This method targets different muscle groups or the same muscle from various angles, maximizing workout efficiency and intensity. Triset helps build muscle endurance, strength and improve cardiovascular fitness by keeping your heart rate elevated.

TURNOVER

Turnover in Olympic lifting refers to the transition phase where the lifter moves the barbell from the pull phase into the catch phase. In the snatch, this means to get under the bar and secure it overhead. In the clean, it involves pulling the bar up and quickly rotating the elbows around the bar to catch it on the shoulders. Proper turnover technique is crucial for achieving a stable and controlled catch, ensuring a successful lift.

TUT (TIME UNDER TENSION)

Time Under Tension refers to the total amount of time a muscle is under strain during a set. In weightlifting, controlling TUT is crucial for muscle growth and strength development. Longer TUT increases muscle fatigue and stimulates hypertrophy by maximizing the duration of muscle contractions. For example, performing a squat with a slow, controlled descent and ascent increases TUT. This method can enhance workout intensity, improve muscle endurance, and support better muscle gains.

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UNDULATING PERIODIZATION

Undulating Periodization is a training approach where the intensity and volume of workouts vary frequently, often on a daily or weekly basis. Unlike linear periodization, which gradually increases intensity over time, undulating periodization cycles through different training variables to continuously challenge the muscles and prevent plateaus. For example, one day might focus on high-rep, low-weight exercises, while another day emphasizes low-rep, high-weight lifts. This method enhances muscle adaptation, improves strength, and reduces the risk of overtraining by providing varied stimuli to the muscles.

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VOLUME

“Volume” refers to the total amount of work performed during a training session, week or specific period. It is typically calculated by multiplying the numbers of sets reps and weight lifted. For example, if you perform 3 sets of 10 reps with 100 pounds your volume for that exercise is 3000 pounds (3 sets x 10 reps x 100 pounds). Managing volume is crucial for progress, as it helps balance training intensity and recovery, ensuring consistent strength gains and preventing overtraining.

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WEIGHTLIFTING SHOES

Weightlifting Shoes are specially designed footwear for lifting activities. They feature a firm, non-compressible sole that provides a stable base, allowing for optimal power transfer during lifts. The elevated heel helps achieve deeper squats by improving ankle mobility, and the secure fit ensures better stability and balance. Weightlifting shoes enhance performance by promoting proper form and reducing the risk of injury.

WESTERN PERIODIZATION

WESTERN PERIODIZATION is a systematic training approach that divides a training program into distinct phases, each with specific goals and intensities. Typically, it includes:

• Preparatory Phase: Focuses on building a foundation with higher volume and lower intensity.
• Strength Phase: Increases intensity while reducing volume to build maximum strength.
• Peaking Phase: Maximizes intensity and reduces volume to prepare for competition.
• Recovery Phase: Allows the body to rest and recover before the next cycle.

This method helps prevent overtraining, optimize performance, and achieve peak condition at the right time.