Weightlifting Presentation

By
John Hehle K00191505
Subjects Profile
 Subjects Name: Owen Casey
 Age: 36 Years
 Height: 6 foot 2 inches
 Weight: 112 kilograms
 Training History:
 6-12 years old GAA and Rugby
 15-25 years Athletics/ Running
 25-34 years Rugby
 34 – Present Sports Strength and Conditioning
 Injuries: Broken ankle from a fall off ladder during
building work, not properly healed with no rehab on
the injury and full range of motion not fully restored.
 Week 3: weightlifting screening
C le a n C h e c k lis t

Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 11

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Sta rt Pos i ti on
Pos ture   
Fe e t X X X

Re l a ti ons hi p be twe e n Hi p a nd Kne e   

He a d Pos i ti on   
Shoul de r X  
Ba r Pa th X X 
Pos ture   
Fi rs t Pul l
Arms   
We i ght Di s tri buti on X  
Spe e d X X 
Ba ck to Fl oor a ngl e   

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Tra ns i ti on Pha s e
Pos ture   
Arms   
We i ght Di s tri buti on X  

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Se cond Pul l Pos ture   
Tri pl e Exte ns i on a nd Shrug X X 

Arms (Ra ti ona l of whe re the y bre a k s tra i ght)  
We i ght Di s tri buti on X X 

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Ca tch El bows   
Ra ti ona l for de pth X X 
Pos ture   
La ndi ng X X 
Screening to assess faults for the
clean Olympic lift exercise
 Start position. Shoulders are rounded forward.
 First Pull. Shoulders still rounded forward because of lack of upper back
strength. Bar path is too far from the legs and should nearly be touching the
shins
 Transition. Shoulders rounded, should be further back and bar moved out to get
over the knee and back in to sit on the thigh, leg should be straightened so that
the bar doesn’t need to move around the knee. Weight is still too far forward on
the foot.
 Second Pull. bar path is not close enough to the body. No proper triple
extension, lacking hip drive, no explosive drive and no triple extension onto toes.
 The Catch. The bar path started too far away from the body and then Owen had
to pull it back towards him forcing him to jump backwards for the catch. He had to
go into very deep squat because the bar did not go high enough due to a lack of
triple extension.
 Set up for screening.
 6 reps of 30kg
 5 reps of 35kg
 4 reps of 40kg
 3 reps of 45kg
 2 reps of 50kg Failed
 1 rep of 55kg Failed
 Assessment of corrective exercises
 Ol ympi c We i ghthl i fti ng progra m for Owe n Ca s e y

Se s s i on numbe r Da te

Ti me s ta rte d Ti me Fi ni s he d

Wa rm UP

Exe rci s e We i ght/ Re ps / Se ts Exe rci s e Obje cti ve

Ankle i n a nd Outs 3 s e ts of 8 Re ps Ankle Mobi l i ty

Ove r a nd Unde rs 3 s e ts of 8 re ps Ankle a nd Hi p mobi l i ty

Gl ute Bri dge 2 fe e t a nd Rus3

s is
aents of 8 re ps 10 s e c hol d Gl ute a cti va ti on

T-Spi ne Twi s ts 3 s e ts of 8 re ps on e a ch s i de T-s pi ne Mobi l i ty

Wa l l s l i de s 3 s e ts of 8 re ps s houl de r mobi l i ty

I Y W T Fa ce down 3 s e ts of 8 re ps s houl de r mobi l i ty a nd s t

Corre cti ve s
Sta rti ng wi th broom s ti ck

Ha ng J umps (focus on fe e t pos

4 sei ti
tson)
of 3 re ps corre ct fe e t pos i ti on whe

Tri pl e Exte ns i on 4 s e ts of 3 re ps work on e xpl os i ve ne s s of

Ha ng ca tch (focus on te chni

4que
s e ts
) of 3 re ps Us i ng corre ct te chni que

Pe rforma nce l i fts

Powe r cl e a n from s ta rt pos3

i ti
son
e ts of 3 re ps a ddi ng we i ght

Comme nts from a thl e te a t e nd of s e s s i on

 Week 6: Rescreening C le a n C h e c k lis t

Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 1 1

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Sta rt Pos i ti on
Pos ture   
Fe e t X X X
Re l a ti ons hi p be twe e n Hi p a nd Kne e   

He a d Pos i ti on   
Shoul de r X  
Ba r Pa th X X 
Pos ture   
Fi rs t Pul l
Arms   
We i ght Di s tri buti on X  
Spe e d X X 
Ba ck to Fl oor a ngl e   

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Tra ns i ti on Pha s e
Pos ture   
Arms   
We i ght Di s tri buti on X  

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Se cond Pul l Pos ture   
Tri pl e Exte ns i on a nd Shrug X X 

Arms (Ra ti ona l of whe re the y bre a k s tra i ght)  
We i ght Di s tri buti on X X 

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Ca tch El bows   
Ra ti ona l for de pth X X 
Pos ture   
La ndi ng X X 
 Improvements from week 3, there were great
improvements in the lift, especially in the shoulder
position from the start to the finish of the lift. I
rescreened Owens shoulder mobility by assessing his
wall angels and noticed a significant improvement
from the previous time.
 Improvement is still needed in his ankle mobility
and calve flexibility and also the speed of the triple
extension needs to be worked on. Also the landing
mechanics at the catch phase still isn’t great, there is
still movement to the back to catch the bar. The bar
position is still not close enough during the whole
movement.
 Set up for screening.
 6 reps of 30kg
 5 reps of 35kg
 4 reps of 40kg
 3 reps of 45kg
 Olympic Weighthlifting program for Owen Casey
Session number; week 6 to 11 Date

Time started week 6 Time Finished

Warm UP
Exercise Weight/ Reps/ Sets Exercise Objective

Ankle in and Outs 3 sets of 8 Reps Ankle Mobility

Raised toe/ heel toe touches 3 sets of 8 reps Ankle mobility

Russian Glute Bridge 3 sets of 8 reps Glute activation/ explosive

T-Spine Twists 3 sets of 8 reps on each side T-spine Mobility

Wall slides 3 sets of 8 reps shoulder mobility

Inch worm 3 sets of 8 reps Hamstring, ankle and hip and calv

Correctives
With 30kg to 40kg

High Pull 4 sets of 3 reps Worki ng on s hrug a nd ba r cl os enes s

Triple Extension 4 sets of 3 reps work on expl os i venes s of hi p dri ve

Scarecrow Turnover 4 sets of 3 reps explosive time to catch

Performance lifts

Power clean from start position 3 sets of 3 reps adding weight PP of 60kg

Comments from athlete at end of session

 Week 11: Final screening
C le a n C h e c k lis t

Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 1 1

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Sta rt Pos i ti on
Pos ture   
Fe e t X X X

Re l a ti ons hi p be twe e n Hi p a nd Kne e   

He a d Pos i ti on   
Shoul de r X  
Ba r Pa th X X 
Pos ture   
Fi rs t Pul l
Arms   
We i ght Di s tri buti on X  
Spe e d X X 
Ba ck to Fl oor a ngl e   

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Tra ns i ti on Pha s e
Pos ture   
Arms   
We i ght Di s tri buti on X  

He a d Pos i ti on   
Shoul de rs X  
Ba r Pa th X X 
Se cond Pul l Pos ture   
Tri pl e Exte ns i on a nd Shrug X X 

Arms (Ra ti ona l of whe re the y bre a k s tra i ght)  
We i ght Di s tri buti on X X 

He a d Pos i ti on   
Shoul de rs X  
Ba r Pos i ti on X X 
Ca tch El bows   
Ra ti ona l for de pth X X 
Pos ture   
La ndi ng X X 
Conclusion
 65kg Owens new Personal Best!!
 Especially improvements were made in the bar
position at the start of the lift
 old injury that was never properly treated
 his explosive hip drive over the last few weeks
really improved Owens speed of the lift and his
triple extension
 The biggest improvement was to be seen in his
Catch phase of the lift, he was able to keep the
bar close to his body during the second pull and
proper triple extension improved the bar path