Many athletes pick up weightlifting as a hobby after retiring from their primary sport. After years of training without proper technique, transitioning to a new sport often requires a step back to relearn technique. That’s exactly what we’ve been struggling with lately. On this week’s episode Wil Fleming joins us to break down our own technique, and shares some ideas on submaximal lifting, variations, complexes, warming up, meet preparation, and much more.
Notes and quotes
Wil Fleming is the head coach of 1Kilo Weightlifting, as well as an author and speaker on weightlifting topics. As an athlete, Fleming participated in the Olympic Trials as a hammer thrower and was master’s national champion as a weightlifter.
- 0:00 – Introduction
- 4:00 – Trials, championships, and Olympic qualification.
- 10:45 – Reasons behind the hammer throw renaissance.
- 15:45 – Sports psychology for major competitions: “You need to train in the same manner you are going to compete.”
- 18:45 – Warming up for championships, safety throws, and big warmups.
- 20:45 – Fixing the start in weightlifting: “Good lifters set their feet first. When that happens, we get a better position to lift with our legs. Drive the floor away with your legs rather than pulling the bar up.”
- 26:15 – Using pause and height variations to fix technique.
- 30:15 – Translating technique and submaximal intensities to max intensity: “It can be mentally hard to train submaximally. . . you have to have faith the strength is still there.”
- 38:00 – Velocity based training as a tool for weightlifters: “Submaximal training might be submaximal in terms of weight on the bar, but it can still be maximal in terms of intent, focus, or speed. Good training is always maximal in some degree.”
- 43:45 – Weightlifting complexes. “Where the problem is, get into that problem and work on it. Complexes can help you spend a little more time in the spot that we are having trouble with. They can practice it, and the coach can look at it closer too.”
- 48:45 – Weightlifting as a retirement sport: “Competitive athletes still need goals when they move on from their sport.”
To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.
- This episode is brought to you by HMMR Plus. The June site theme on HMMR Media is Olympic lifting. Stay tuned for more on the topic and become a member for full access to our videos, articles, and podcast archives.
- You can follow Fleming on Instagram (@wilfleming), Twitter (@wilfleming) and his website. You can also follow his weightlifting club 1Kilo on Instagram (@1kilo.wl) and pick up some gear in the 1Kilo Shop.
- Fleming was also a guest on Episode 236 and Episode 147, where he shared lessons from hammer throwing, weightlifting, and velocity-based training. Even more details on this topic are in Fleming’s books Velocity-Based Training for Weightlifting: Current Concepts & Applications and Complete Olympic Lifting Handbook.
- The topic of how Olympic lifting fits into the training of non-lifters has been a topic we’ve addressed on numerous occasions on this site. In particular, check out the multi-part roundtable discussion we had with weightlifting coaches (including Fleming). We also covered weightlifting with Matt Foreman on Episode 82.