Advanced Weightlifting Techniques

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

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.

Antagonist Super Set

• Performing antagonist muscle group

in super set (eg: Leg Extension / Leg

Curl).

• Challenges general muscular

endurance.

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.

Giant Set

• Performing three (Tri-set) or more

exercise sets in succession with

nearly no rest.

• Also see somewhat related circuit

training method.