Olympic Weightlifting & Training Body Weight

Olympic Weightlifting & Teaching Body Weight

Olympic Weightlifting &amp Teaching Body Bodyweight
By:- Khizer Hayat Raja

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Olympic design weightlifting is a sport of power and power. The splendor of this activity is the entire body fat division in both males and girls categories.� There are 8 males physique fat categories and seven girls categories. All the competitions scheduled under these physique bodyweight classes. Some time lifters handle their system excess weight or reduce to consider part in the competition as per their physique fat.

Mostly lifters are not informed about their teaching physique bodyweight and they management their physique bodyweight all the instances and this action impairs their performance at the time of competition.� For illustration if a lifter’s physique fat is 56 kg and how significantly physique excess weight he wants in training and how a lot body weight he wants at the time of weigh in to take aspect in the opposition.If the lifter has to compete two instances in a calendar 12 months so this is extremely essential for him to know that how a lot entire body bodyweight ought to be in the everyday coaching?� There is a extremely strong website link between instruction body fat and competitors system bodyweight.

How much training physique fat should be of the lifter for excellent efficiency?� How considerably entire body fat a lifter need to lessen? These are all inquiries and for the high level coaching and levels of competition there is will need to know all the process and specifics for great benefits. �This is a scientific and methodological method to meet their requirement for the excellent performance. If a lifter drop much more body bodyweight at the time of weigh in, he or she will not be in a position to complete effectively on the platform.

We will discuss in specifics in this post that how a lot coaching body fat really should be for lifter as per their opposition classes.

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We will talk about as per categories of guys and females.

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Guys 56 Competitors Class

Best training system weight = 58 kgs to 59 kgs

% age a lot more than body fat Category = three.57 % to 5.35%

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Men 62 Opposition Category

Perfect training entire body excess weight = 64 kgs to 65 kgs

% age more than entire body fat Category= three.22 % to 4.83%

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Guys 69 Competitors Class

Ideal teaching entire body bodyweight = 72kgs to 72.five kgs

% age a lot more than body weight Class = four.34 % to 5.07%

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Guys 77 Competitors Class

Best teaching system fat = eighty kgs to 80.five kgs

% age more than physique excess weight Category = three.89 % to 4.54%

Males 85 Competitors Class

Best coaching entire body weight = 88.5 kgs to 89 kgs

% age much more than body fat Category = four.11 % to four.71%

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Men 94 Competitors Category

Ideal coaching entire body fat = 97.five kgs to 98 kgs

% age much more than entire body bodyweight Class = 3.72 % to four.25%

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Males 105 Competition Category

Perfect instruction physique fat = 109 kgs to 109.five kgs

% age far more than entire body fat Category = three.66 % to four.eleven%

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Men + 105 Competitors Category

Over 105 category is the highest category and there is no optimum entire body bodyweight limits that’s why we are unable to evaluate or calculate this category.

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Now we will discus about females categories:

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Ladies 48 Levels of competition Class

Ideal instruction entire body excess weight = fifty kgs to 51 kgs

% age more than body excess weight Category= 4.16 % to 6.25%

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Girls 53 Competition Class

Excellent teaching physique bodyweight = 55 kgs to 56 kgs

% age a lot more than physique weight Class= 3.77 % to 5.66%

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Women 58 Competitors Class

Excellent teaching entire body bodyweight = 61 kgs to 61.5 kgs

% age much more than entire body excess weight Category= five.17 % to six.03%

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Women 63 Opposition Category

Best training physique bodyweight = 66 kgs to 66.5 kgs

% age more than entire body excess weight Class = 4.76 % to five.55%

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Ladies 63 Opposition Class

Ideal coaching entire body weight = 66 kgs to 66.5 kgs

% age much more than physique fat Category= 4.76 % to five.55%

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Ladies 69 Competition Class

Best instruction body fat = 72.five kgs to 73 kgs

% age far more than physique bodyweight Class= 5.07 % to 5.79%

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Women seventy five Levels of competition Class

Best teaching physique fat = 78.five kgs to 79 kgs

% age a lot more than system excess weight Class= 4.66 % to 5.33%

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Women + 75 Competition Class:

About 75 class is the highest category and there is no optimum system excess weight limit that’s why we are unable to evaluate or calculate this category.

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Now we will move to our following stage that is about the decreasing entire body fat for the levels of competition class.

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three Weeks program to minimize system fat

Three weeks before the competitors a prepare to lessen body excess weight can be developed. Through managing the diet and one particular night prior to weigh in the physique bodyweight need to be 800 to 900 grams far more than competitors class.

For example a lifter of 56kg category, weigh in time is 8:00 Am up coming morning, ought to be 800 grams much more when heading to bed. He will eliminate 800 to 900 grams inside of the evening. At the time of weighing in his body excess weight will be 55.9 kgs.

Details of losing Physique Weight in three Weeks for Competition

If 56 category lifter’s system weight is three kg more then:

Initial twenty days he has to minimize 2.2 kg.

1 night before competition 800 grams.

1 hour just before competition� 50 to one hundred grams.

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After Weighi in Strategy

Exact after weighing in he can use some drinks or power drinks to re hydrate and also can consume light carbohydrates and proteins combined light meals. When he will go for the Snatch levels of competition on the platform his system fat will be 57.five kgs or 58 kgs and when he will go for the Clear &amp Jerk competitors he may be 59 kg because he should keep on to take some power drink or liquid meals little by little during all the way to opposition warm up.

Now it is apparent that a 56 category lifter will carry out his Clean and Jerk in his teaching entire body bodyweight. There will be extremely minor odds of effectiveness impairment right after utilizing this technique.

How A lot Body Fat Ought to be at Weigh in Time?

I have analyzed the 2009 and 2010 globe weightlifting championships and identified the subsequent facts of the gold medalist of the two genders in 2009 and 2010 earth championships. At the time of weighing in the entire body bodyweight were:

Category������������� �����WWC 2009 ��������������������WWC 2010

W 48�������� ������������������47.97��� = .03kg����� � �� 47.88 = .12kg

W 53�������������������������� 52.99�� �= .01kg��������� 52.84 = .16kg

W 58�������������������������� 57.42��� = .58kg������� � � 57.54 = .46kg

W 63�������������������������� 62.62� ��= .38kg�������� �� 62.35 = .65kg

W 69�������������������������� 68.74� ��= .26kg ������ � � 68.23 = .77kg

W 75����� ���������������������74.91�� �= .09kg ����� � �� 74.67 = .33kg

Common Difference����� = .225kg������� �� �������� = .415kg

Category��������������� WWC 2009 ���������������������WWC 2010

M 56�������������������������� 55.43 ��= .57kg� ���������55.61 = .39kg

M 62�������������������������� 61.85�� = .15kg ����������61.51 = .49kg

M 69�������������������������� 68.92�� = .08kg���������� 68.85 = .15kg

M 77�������������������������� 76.35� �= .65kg���������� 76.72 = .28kg

M 85�������� ������������������84.68 ��= .32kg���������� 84.55 = .45kg

M 94�������������������������� 92.23� �= one.77kg���������� 91.92 = 2.08kg

M 105������������������������ 104.95 = .05kg���������� 104.11 = .89kg

Typical Difference��� = .502kg���������� �����������= .675kg

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Summary

The over figures are clear to realize that at the time of weigh in entire body bodyweight is not much less than 700 grams in regular.� Over figures are taken only who won gold medal in 2009 and 2010 globe championships. We have located two various issues

A: Coaching Physique fat

B: Competitors Body weight

When we do not have levels of competition lifter’s entire body fat need to be as the figures are given ahead of the guys and girls categories. Possessing this coaching system fat will assist lifter to enhance in the efficiency and three weeks just before levels of competition lifter can control it as per designed plan. If lifter will maintain body fat significantly less than the margin, it mean at the time of weigh in losing more physique

Source: http://weightloss.articlesinside.co.cc/olympic-weightlifting-training-body-weight

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