When a little is better than nothing: a quick guide for weightlifting
Usually, weightlifting tends to be associated with mere bodybuilding, exhausting exercises and movements that are dangerous to the health of our muscles and joints. Fortunately, most of these ideas are just in the minds of people, as it has been now scientifically proven that weightlifting, or more specifically training with overloads, is one of the training methods that guarantee the best results, with the added advantage that it can be targeted to widely different objectives.
How to train with weightlifting?
The goals that can be achieved with weightlifting are different and differ according to the type of training you undergo: the exercises, the number of sets and repetitions, the load used and the volume of work, help to stimulate your body in a different way and so will be the different results you get. In this regard, the various Skillathletic classes allow you to find the training that best suits your needs or that best reflects the athletic preparation of your sport.
To achieve the expected results you will have to work hard to allow the muscles, and thus your body as a whole, to create specific physiological adaptations. The main method of creating these muscle and metabolic adaptations is precisely how and how much you use weightlifting. Your body needs continuous training to achieve positive changes in your health and fitness.
eightlifting does not only mean using barbells for Olympic lifts or huge dumbbells: even your own body weight or the exploitation of the force of gravity with different resistances are considered as training with overloads!
Weightlifting for power development
If your goal is sports/performance or you are interested in improving maximum strength, you need to train with high workloads to stimulate every muscle fibre in your body. The Skillathletic classes Brave and Mighty are the most suitable for this, as they allow you to learn the basics of weightlifting combined with accessory exercises, which will improve your ability to build strength in all muscle chains.
he increase in maximum strength is also proportional to the increase in power, a feature that is essential in most high-intensity sports: basketball, rugby, volleyball and football players, always include maximum strength training within their training program. In this type of training, you will use overloads such as kettlebell, dumbbell, slam balls and barbells, tools that you will find with different weights and sizes, allowing you to modulate the workload by choosing the one that best suits you.
Brave and Mighty are also the main classes where you can learn the key movements of powerlifting (squat, snatch and bench press) and weightlifting (tear, turn and jerk).
Weightlifting for speed development
Overload training occurs even when the workload is equivalent to one’s own body weight or when it uses light loads or elastic resistances, for example as in the case of elastic bands. In this case, the rapid force is mainly stimulated, i.e. the ability to express strength in a short time, training both the muscle to improve its ability to contract and express strength, and the nerve stimulation that initiates muscle contractions in the shortest possible time.
In Fast, you will find many workouts that will allow you to improve your muscular speed. In this class, always focus on the speed of the gesture and choose tools with resistance or weight that do not excessively the speed of execution.
Likewise, in cardio workouts do not to increase too much the resistance on the Skillmill during the sprints: the basis of this type of training is that you can use the overloads as an additional stimulus, but without risking to “brake” too much your movements.
Weightlifting for the development of stamina
Weightlifting is also recommended when you are looking for the development of stamina, i.e. what allows you to be able to withstand efforts over long periods. Unlike what you may expect, endurance athletes also use the overload training methodology for their workouts.
In the Boost and Brave classes, you have the option of using different loads that you can adjust depending on the duration of the workout, the number of repetitions prescribed or your ability to perform the exercise. The development of the Stamina requires the use of a workload (i.e. the weight of the tool you choose to use) that allows you to repeat the exercise given even in a condition of great fatigue, without compromising the technique of execution. Therefore, the use of these loads allows you to adapt your body to withstand prolonged efforts in a condition of fatigue, when energy consumption is already high.
The principle behind all weightlifting workouts is the concept of gradual load progression: in order to improve and increase its strength, the human body needs an ever-increasing sequence of stimuli.
This is because during your weightlifting training, your body has created muscle adaptations to allow you to gain more strength. It is easy to see at this point that to further increase your ability to produce enough energy to perform the exercise, that weight will no longer be adequate: you will then have to switch to an ever-higher load to continue creating new adaptations.
Learn the right technique for weightlifting
The approach to weightlifting must be the same, regardless of your objective. First, you need to learn the best technique for performing the exercises: not only to avoid any type of injury, but to create a safe and precise motor scheme that can allow you to reach higher workloads and ensure the health of your body.
If weightlifting can be stressful and uninspiring at first, as you need patience and a lot of concentration to work on the technical aspects, the results will come when you least expect them. Follow every coach’s correction and always concentrate on the correct movements; do not be in a hurry to increase the loads; always prefer a light dumbbell until you safely manage the movements and you will then be able to choose higher weights with more safety.
Keep track of your workouts
After your first experiences, especially when you’ve learned the basics of weightlifting, try to note down or keep in mind the weights you use in your training. For example, keep track of the dumbbells you used during the Brave class, the box height you chose during Fast and so on. In this way, you can adjust yourself according to the number of repetitions or the sequence of exercises of the workout on which is the ideal load for you and do not risk choosing one too high (putting at risk the correct execution) or too low (not stimulating your body sufficiently). Alternatively, you can always check your Skillathletic app monitor your daily progress through your HR band.
Especially in the Mighty and Brave classes, knowing your maximum weight in weightlifting – the maximum weight you are able to use for a given movement – will help you calculate how much to load your barbell based on the percentages assigned in the workout, in order to get the results prescribed by that session.
Whatever your goal, try to step out of your comfort zone and do not be frightened by weightlifting: you’ll soon realize that the benefits obtained will go beyond just sports performance or fitness, rippling also into your health and everyday life.
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