Home The Confederation Seminars “New skills for developing Weightlifting” (2010)
“New skills for developing Weightlifting” (2010) PDF Print E-mail


MALTA 20-23rd October 2010

“New skills for developing Weightlifting”

prof. VARALDA Carlo -  dott. FEBI Massimiliano

Italian Weightlifting School



The Training Camp target was the creation of a database with the use of different type of method from sports science .

The methods of analysis are:

q     Skinfold

q     Somatotype

q     Postural Analysis

q     Functional Analysis

q     Analysis of Images


ü      Important for weight categories

ü      Important for the quality muscle

ü      Important the skill in measurements

ü      Important the choice of formulas

What is a healthy weight?

If healthy weight is simply a weight corresponding to the height-weight tables, then it is easily assessed…the concept of healthy weight includes elements of body composition and other health outcomes…  Body composition rather than weight does information about body fat distribution, which is a predictor of health risk independent of BMI… Measures of adiposity and its complement, muscularity, might provide indicators of health risk more closely related to the metabolic derangements associated with overweight and obesity

Approach for Making Weight :

ü      Realistic assessment

ü      Fat loss initially

ü      Prevent excess accrual LBM

ü      Low residue diet pre-competition (liquid meal)

ü      Controlled hypo hydration

ü      Rehydrate & refuel

         Fluid 1.5 x losses

         Electrolytes, particularly sodium

         CHO 1.5

Can Excessive Weight loss Impair Physical Performance?

ü      Weight Cutting”- food restriction, fluid deprivation, and dehydration affects health, growth, development and can have a negative affect on physical performance

ü      Short term starvation lowers blood glucose and muscle glycogen decreases performance

ü      Long term starvation leads to losses in lean muscle mass which decreases performance

Health Fitness Components

Guidelines regarding fat loss:

    1. Prolonged fasting and diets that severely restrict calories are medically dangerous.

              -result in loss of large amounts of water, electrolytes, minerals, glycogen stores, with           

                a  minimal amount of fat loss.

    1. Moderate caloric restriction is desirable, such as consuming 500 calories less than the usual daily intake.
    2. Weight loss should not exceed 1 Kg per week.
    3. Maintenance of proper weight requires a lifetime commitment to proper eating habits and regular physical activity.

More recently, it has been recognized that diet can also affect the performance of high-intensity exercise.

Consumption of a diet high in carbohydrate for 3-4 days before exercise improves exercise capacity during high-intensity exercise. The blood lactate concentration is always lower at the point of fatigue after a diet low in carbohydrate and higher after a diet high in carbohydrate than after a normal diet.

 A high-protein diet, particularly when combined with a low carbohydrate intake, results in metabolic acidosis.

Postural Analysis

We can check the support of the feet

Through analysis of pressure centers

Through analysis of the centers of gravity of the feet and body

Functional Analysis

Functional training is not just about getting stronger or bigger ; it is about reducing injuries and improving performance

Functional training focuses on injury reduction through the use of progressively more demanding exercises , and at the same time on performance enhancement.

“Single –joint movements that isolate a specific muscle are very non functional. Multi – joint movements which integrate muscle groups into movement patterns are very functional” .

Making a functional training program for prehabilitation

ü      Analyzing the demands of  your  sports

ü      Assessing functional strength

ü      Design the program

Elements of functional training

ü      Neuromuscular activation technique

ü      Strength and balance progressions

ü      Plyometric training

ü      Olympic lifting

The future of injury prevention

ü      Do we need to further develop prevention programs in the future ?

ü      The nature of sports is always changing, becoming faster and generally more demanding

ü      The goal must be to reach  a stage where the risk factors are known and where we can assign a relative risk of injury to individuals

Functional Analysis

We can check the athlete for some aspects:

ü      Specific aspects of the sport

ü      General physical qualities

Analysis of images

ü      With photos and videos we can see the postural attitude of the athlete and his movement

ü      With photos and videos we can see changes due to training.