Advanced Weightlifting Techniques

1
Advanced Weightlifting Techniques
2
Objectives

• The student will be learning the basic and
  advanced principles of performance and
  weightlifting techniques through lecture and
  practical application.
• The student will be learning how to apply the
  principles of performance and advanced weight
  training techniques to enhance the performance of
  the resistance athlete and the endurance athlete.
• The student will be learn how to develop an
  Individual exercise prescription accounting for
  their individual fitness goals.
• SOLs 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3
Super Sets

• Performing an exercise set immediately after a
  different exercise set.
• Nearly no rest is taken between exercises (sets),
  only that which is taken to get in position for
  the second exercise.

4
Antagonist Super Set

• Performing antagonist muscle group in super set
  (eg Leg Extension / Leg Curl).
• Challenges general muscular endurance.

5
Pre-exhaust Super Set

• Performing an isolated exercise immediately
  before a compound exercise for the same muscle
  group (eg Chest Fly / Chest Press).
• Challenges local muscular endurance.

6
Giant Set

• Performing three (Tri-set) or more exercise sets
  in succession with nearly no rest.
• Also see somewhat related circuit training
  method.