Olympic weightlifting

Olympic weightlifting has two diciplines the clean and jerk and the snatch

The clean and jerk consists out of two phases.
1: Cleaning the plate loaded bar from the ground to a low front squat position and standing up
2: Jerking the bar over the head with stretched arms in one go.

And the snatch consists out of one phase with broader hand placement.
Snatch: Snatching the bar up while going under it and then standing up with the bar held high.


Building up is very important. And technique is very important.


There are two basic jerks one is the normal jerk with one foot in the front and one in the back and there is the power jerk with feet apart along the body. And there is the squat jerk where you go deeper then with a power jerk.


Extra:
 Power cleans
 Power snatches

 Hang cleans
 Hang snatches

 Hang power cleans
 Hang power snatches

  Clean pulls
  Snatch pulls

  Hang clean pulls
  And hang snatch pulls


Extra trainings:
 Front squats
 Back squats

 Deadlifts
 Snatch grip deadlift

 And grip training

And a good warm up is important and basic conditioning and flexebility trainings are also important


By Jeffrey K.
  

Powerlifting

Powerlifting consists out of three diciplines the squat, the bench press and the deadlift.

But you can simply also chose on or two events.


With the squat you need to hit a 90 degree angle.
There is normal squat and sumo squat and there are multiple techniques.

And with the bench press in competition you need to touch your chest and keep a 1 to 2 second pause and you need to keep your ass on the bench.
And there is technique 1: Hand placement 2: Lowering and pressing speed 3: where to you lower the bar 4: foot placement 5: Back on the bench to an arch and more

With the deadlift you pick up a plate loaded bar from the ground
There is normal deadlift and sumo deadlift. With normal deadlift you take on a not to wide stance and hand placement is around just behind foot placement. With sumo deadlift you take on a wider stance and hand placement is before foot placement lenghts.


There are weightclasses. And in competition you get lights three lights means a clean lift and with two lights it means it counts as a valid a lift.


And there is a total count from all three dicipline.


Extra: RAW is a lift without equipment


By Jeffrey Koelewijn

Boxing notes 4 by Jeffrey Koelewijn

Boxing notes 4
 I am my own trainer and I make notes here and there and think of things


Very important aspects

Power

Speed
Explosiveness

Condition

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Punching power

Punching speed

Punching explosiveness

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Skill and talent

Hard work the right way

And training for what you want to achieve is important

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Movement

Footwork

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Blocking

Evading

Diverding

And countering

Timing

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Reading

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Tactics

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Pummeling hooks

A hook where the wrist is first curled towards the under arm and
then explodes towards the opponent
-Don't hurt the wrist. Timing is very important. And might be extra dangerous on the heavy bag.

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Unique movement, is in some boxers fighting style(s) and can have very interesting aspects

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Non telegraphic punch(es)
 Punches that the opponent does not see coming

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Rewind a knock out a couple of times and you can see how it is really done
 And you can look at all kinds of things

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Multiple ways of punching with hand, grip tension
 From semi relaxed to a hard punch
 From clenched to even harder clenched
 From relaxed to a hard and fast snap punch

Hard snap punches by clenching the fist at the right moment
 Can also be done in combinations

Seeker styled jabs
 Fist pointing forward
 Hard and fast, powerfull, explosive jabs
 Moving towards the head movements
 Precalculating movement and striking hard

Making great combinations

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Not tested yet and if legit:
Punching vertical in to the guard and then twisting the fist

From loaded and twisted position a hard right straight
 First a backward and twisting motion and then an hard and explosive punch
  It's called loading a punch. And the twist makes it even harder.
   But it also has dangers
 And it's not like a corckscrew punch

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Extreme corckscrew punch
 Full twist beforehand to the other side
 And full twist when hitting

 Warning: Corckscrew punches have dangers

Not tested yet:
Corckscrew liver blow

 Warning: Corckscrew punches have dangers
 Also for your joints if you do them repeatedly or train them repeatedly

Or a corckscrew against the rib cage
 I know bare handedly it works and is effective, but hard to land

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A block by just closing
 Just putting the hands together
  Can be very effective

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Do sparring and get experience

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Fast legs and feet can also give way for faster punches

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Mexican style boxing

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Small circle and sparring
 Infighing and or close contact training and or surviving

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Angles
Training angles

Certain angles can give an advantage
And certain angles can even be used for knockout punches

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Angle and hit from the side
 If legal

Angle and hit from a blind spot

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Putting angles in combinations, while doing combinations

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Long hooks

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The long uppercut

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Philly shell

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Shoulder slipping

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Blocking can be done with the hands and under arms
With the under arms there are multiple ranges to block
from just below the wrist, the middle to near the elbow.

And blocking with two hands at the same time is possible
 Not tested yet: Hard diversion of a punch
                 Extra: A hard knock out punch towards the opponent where you push him to

Extra: Blocking can even be done with the shoulder.

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Agility ladder with speed

Jump rope with speed

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Speed punch training

Simply fast punches
Fast combinations right after each other
Fast punches right after each other
Fast single punches

Not too conditional else speed might and will go down in time
Good intervalls and not too long

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Hand and arm speed trainings

Foot and leg speed trainings

And some power, explosive power trainings

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Hard power punches
1 Hard single power punches
2 Hard power punch combinations
3 continues, 6 to 8 power punches right after each other

Not really conditional else power will go down
Good intervalls and not too long

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Power trainings

Explosive power trainings

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Combining speed and power for explosive power and fast and powerfull, hard and fast
punches and punch combinations

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