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You know how we have accessory time after our WOD (Work Out of the Day) in the group session? I have noticed that most people just ask for body part work but did you know that Ashante Nenju Trainers are trained in 3 different types of “weight training” and also calisthenics. They are Olympic Weightlifting, Powerlifting, Strength Training, and Calisthenics. If you feel bored one of these days with normal accessory exercises try out one these.
In this blog post, we will explain the main differences between these three types of weightlifting and help you decide which one you want to try out, maybe even specialize in if you find it as something that is right down your alley.
Olympic Weightlifting
Olympic weightlifting is a sport that involves lifting a barbell from the ground to overhead in two movements: the snatch and the clean and jerk. The snatch is a single movement where the lifter lifts the barbell from the floor to overhead in one fluid motion. The clean and jerk is a two-part movement where the lifter first lifts the barbell from the floor to the shoulders (the clean) and then pushes it overhead (the jerk).
Olympic weightlifting requires a lot of speed, power, flexibility, coordination, and technique. It is not only a physical challenge but also a mental one, as the lifter has to execute the lifts with precision and accuracy. Olympic weightlifters train to improve their performance in these two lifts and compete in weight classes based on their body weight.
Olympic weightlifting is a good choice for you if you want to:
Develop explosive power and speed
Improve your mobility and flexibility
Enhance your athletic performance in other sports
Challenge yourself mentally and physically
Strength Training
Strength training is a general term that refers to any type of exercise that involves lifting weights or using resistance to build muscle mass and strength. Strength training can include various exercises such as squats, deadlifts, bench presses, rows, curls, etc. Strength training can be done with different equipment such as barbells, dumbbells, kettlebells, machines, bands, etc.
Strength training has many benefits for your health and fitness. It can help you:
Increase your muscle mass and metabolism
Reduce your body fat and improve your body composition
Prevent or reverse osteoporosis and sarcopenia
Enhance your posture and balance
Reduce your risk of injury and chronic diseases
Boost your confidence and self-esteem
Strength training is a good choice for you if you want to:
Build a strong and muscular physique
Improve your overall health and well-being
Customize your workout according to your goals and preferences
Have more variety and fun in your training
Powerlifting
Powerlifting is a sport that involves lifting as much weight as possible in three lifts: the squat, the bench press, and the deadlift. The squat is a movement where the lifter lowers their hips until their thighs are parallel to the floor and then stands up with the weight on their back. The bench press is a movement where the lifter lies on their back on a bench and pushes the weight up from their chest until their arms are fully extended. The deadlift is a movement where the lifter lifts the weight from the floor to their hips and then lowers it back down.
Powerlifting requires a lot of strength, endurance, discipline, and mental toughness. It is not only a physical challenge but also a psychological one, as the lifter has to overcome their fear and doubt when lifting heavy weights. Powerlifters train to improve their performance in these three lifts and compete in weight classes based on their body weight.
Powerlifting is a good choice for you if you want to:
Develop maximal strength and endurance
Test your limits and push yourself beyond them
Follow a structured and progressive program
Join a supportive and competitive community
Calisthenics
Well......Let's talk about calisthenics, the coolest way to get fit without any fancy equipment. Forget the boring stuff—calisthenics is all about using your own bodyweight to rock those muscles and improve flexibility. It's like a superhero workout, strengthening your whole body while making you look like a total badass. Plus, it's perfect for everyone! Whether you're a beginner or a pro, calisthenics has got your back. No need for expensive gym memberships or clunky machines. Just grab a floor, some motivation, and get ready to crush push-ups, squats, and planks like a boss. Get fit, have fun, and become a calisthenics champ!
I hope this blog post helps you understand the difference between Olympic weightlifting, strength training, and powerlifting. Remember that there is no right or wrong way to lift weights, as long as you do it safely and enjoyably. You can also combine different types of weightlifting or try other forms of exercise such as bodyweight training, calisthenics, CrossFit, etc. The most important thing is to find what works for you and have fun with it. Happy lifting! 😊