Special Olympics Kentucky

Powerlifting Manual
Rules, Regulations &
Training Information

All Powerlifting events should be run according to

United States Powerlifting Federation, (USPF), Rules.
Any modifications to those rules can be found in this manual.
Revised Summer 2006

POWERLIFTING MANUAL
TABLE OF CONTENTS
USPF (United States Powerlifting Federation)

Mission of Special Olympics

Purpose of Special Olympics
SOKY Plays by the Rules
Coaches Code of Conduct
Athlete Code of Conduct
Smart Coaches Prepare for Success
Age Groups
Divisioning
Individual Sports
Official Events
Equipment
Competitive Divisions
Weigh-In
Personnel/Order of Competition
General Competition Rules
Event Specific Rules
Running a Powerlifting Meet
Training
Safety and Spotting
Warm Ups
Rest and Recuperation
Training (Periodization)
Bench Press
Deadlift
Training for Competition
Sample Meet Materials
Attachments C-1 & C-2
Sample Scorekeepers Sheet
Attachments D-1, D-2, D-3, & D-4
Index
Schwartz/Malone Formula
Kilo Conversion Table

4
4
4
5
6
7
8
9
10
13
14
16
17
18
19
20
23
26
27
28
29
35
37
39
41
44

To obtain a copy of the

United States Powerlifting
Federation Rules, (USPF), you
May write or call:
United States Powerlifting
Federation
P.O. Box 650
Roy, UT 84067
(801) 776-2300
Cost for Rules Book are
$5.00

MISSION OF SPECIAL OLYMPICS

The mission of Special Olympics is to provide year-round sports training and athletic
competition in a variety of Olympic-type sports for children and adults with intellectual
disabilities, giving them continuing opportunities to develop physical fitness, demonstrate
courage, experience joy and participate in a sharing of gifts, skills and friendship with their
families, other Special Olympics athletes and the community.

PURPOSE
Special Olympics is a worldwide program of Sports Training and Athletic Competition
open to individuals with intellectual disabilities regardless of their abilities. The
International Olympic Committee (IOC) has granted its Official recognition to Special
Olympics International, Inc. (SOI).

SOKY PLAYS BY THE RULES

All Special Olympics competitions shall be conducted in accordance with the Official
Special Olympics Sports Rules, which are designed to protect the athletes, provide fair
and equitable conditions of competition and promote uniformity so that no competitor
shall obtain unfair advantage over another.

THE SPECIAL OLYMPICS KENTUCKY

COACHES CODE OF CONDUCT
Special Olympics Coaches are role models whose behavior should serve as a positive example
for their athletes. Their behavior should reflect a concern that the fairest and most positive
competitive experience is equally available to every Special Olympian in a competition. The
Coach has the unique opportunity to influence the development and personal growth of many
individuals. For this reason, it is important that the coach adhere to the standards of ethical
decision making and teaching. Recognizing this point, it is the position of SOKY that the coach
shall:
Provide a good example in appearance, conduct, language and sportsmanship while striving
to set an example of the highest ethical and moral conduct.
Demonstrate and instill in their players a respect for and courtesy toward the opposing
players, coaches, officials and spectators.
Exhibit and develop in their players the ability to accept defeat or victory gracefully. The
coach shall never place the value of winning above the value of instilling the highest
desirable ideals of character.
Be knowledgeable of and follow all existing Special Olympics and National Governing
Body Rules.
Provide for the general welfare, safety, health and well being of each Special Olympian in
their charge this entails supervision 24 hours a day.
Direct criticism toward your athletes in a constructive, positive and objective manner.
Ensure that each athlete has a current/valid SOKY medical on file with the state office and
that copies of all medicals are with you during any Special Olympics activity.
Cooperate with the SOKY staff and Competition Directors in establishing and conducting a
quality athletic program.
Encourage spectators (family members & other team supporters) to display conduct of
respect and hospitality toward opponents and officials and to recognize good play and
sportsmanship.
Refrain from using alcohol or any mind altering substance while at Special Olympics
events/competitions.
Refrain from use of all tobacco products at SOKY events (i.e. sports venues, staging areas,
opening/closing ceremonies, etc).
Do not engage in any inappropriate contact or relationship with SOKY athletes and/or
volunteers.
Should the behaviors and/or abilities of any coach or other faction of your school/organization
be contrary to these responsibilities or to the philosophies of Special Olympics, then one or
more of the following actions may be taken by SOKY:
1. The coach may be notified of the undesirable behavior and be requested to remedy the situation
for continued participation. In other words an official warning will be given.
2. The coach may be withdrawn personally or as an organization from the remainder of an
event or tournament.
In the event of extreme and/or repeated behavior contrary to the best interests of Special
Olympics athletes or Special Olympics, SOKY may:
1. Prevent the coach or organization from participating in any or all Special Olympics events
for a specified period of time.
2. Prevent the coach or organization from participating in Special Olympics Kentucky
indefinitely.

SPECIAL OLYMPICS KENTUCKY

ATHLETE CODE OF CONDUCT
Participation in Special Olympics Kentucky is both an honor and a privilege. Therefore,
athletes in the SOKY program must accept and carry-out these responsibilities:
1. Dress and act at all times in a manner that is a credit to Special Olympics.
2. Refrain from taunting or taking part in other forms of poor sportsmanship.
3. Commit to knowing and playing by the rules of your sport.
4. Treat all athletes, volunteers and competition officials with respect and communicate in
a courteous manner.
5. Respect all competition facilities and equipment.
6. Treat your opponent with respect and courtesy.
7. Refrain from taking part in the consumption of alcoholic beverages and/or controlled
substances while at a Special Olympics event/activity.
8. Refrain from smoking or using chewing tobacco at any competition venue.
Athletes, who do not conduct themselves according to the above responsibilities, are subject
to the following action(s):
1. The athlete may be notified of an undesirable behavior and be requested to remedy the
situation for continued participation. In other words, an official warning will be given.
2. The athlete may be ejected from a game or competition for violation of any of the
above and given an official warning.
In the event of extreme and/or repeated behavior contrary to the best interests of Special
Olympics, the following actions may be taken:
1. An athlete may be placed on probation or be suspended for a specified period of
time.
2. An athlete may be banned from any future participation in the Special Olympics
Kentucky program.

SMART COACHES PREPARE FOR SUCCESS!

An organized coach will give his or her athletes the edge on competition day. How many
coaches prepare athletes for weeks and months for an event to find on the day of
competition they did not plan for the unexpected?
Take for example, the coach who buys new uniforms for his team but waits for the day of
competition to find out the uniforms dont fit. Or the coach who trains his/her basketball
team using a junior size basketball, only to find out at the State Tournament an official high
school leather ball is used. How many coaches will train their athletes in the 100-meter
sprint by using a whistle instead of a starters pistol? While some coaches give their athletes
the advantage in competition, others put their players at a disadvantage.
Coaching on the day of the event is quite different from coaching during practice sessions.
On the day of competition, the athlete should be expected to perform only those skills that
he/she has already learned well. Although some strategies can be refined, the introduction
of new skills may confuse and/or distract the athlete and may affect performance.
Coaches need to establish a checklist early on to assure their athletes will have everything
they will need to perform at their best on the day of competition. Will your athletes
running shoes be broken in by the day of the race? When will the uniforms be distributed so
that it can be determined who will need a different size? Will you need to bring a tape
measure to mark off the long jump runway?
Organizing your needs will allow you to assign some jobs to parents, assistant coaches and
volunteers who work in your program. This will take some of the burden off you and at the
same time guarantee that nothing will be forgotten.
It is your responsibility to prepare your athletes for competition. Dont fall short on the day
of the event. Refer to the following competition checklist to help you prepare. Although
some items are not required for every event, all deserve consideration at one time or another,
so please make additions as needed for your program.

SPECIAL OLYMPICS AGE GROUPS

ATHLETES MUST BE AT LEAST EIGHT (8) YEARS OF AGE TO PARTICIPATE IN
SPECIAL OLYMPICS COMPETITION.

IN ORDER TO PARTICIPATE IN POWERLIFTING, AN ATHLETE MUST BE

SIXTEEN (16) YEARS OF AGE.

1. These Special Olympics age groups have been selected as being most representatives of
those used in sports competitions internationally.
2. The following age groups shall be used for all Special Olympics Games and
Competitions.
A. Individual Sports
1) Ages 8-11
2) Ages 12-15
3) Ages 16-21
4) Ages 22-29
5) Ages 30 years and over
6) Open Ages Groups reserved for combining age groups to meet
the required minimum number of competitors or teams in a
division
B. Team Sports and Relay Events
1) Junior: ages 15 and under
2) Senior: ages 16-21
3) Masters: ages 22 and over
4) Open Age Group: See above
3. An athletes age group is determined by the athletes age on the opening date
of the Games or Tournament. The age of the oldest athlete on a team shall be used to
determine the age group in which that team will compete.
4. Combining Age Groups: In situations where there are not enough competitors to hold
competition in a certain age group, the athletes should be moved into the next oldest age
group. If there are not enough athletes within the Masters age group to hold an event,
the athletes within the Masters age group shall be moved to the Open age group.

DIVISIONING
The fundamental difference, which sets Special Olympics competitions apart from those of
other sports organizations, is that athletes of all ability levels are encouraged to participate
and every athlete is recognized for his or her performance.
Competitions are structured so those athletes compete with other athletes of similar ability in
equitable divisions. Historically, Special Olympics has recommended that divisions be
created where the variance between the highest and lowest scores within that division differs
by no more than 15%. This is NOT a rule but should be used as a guideline for establishing
equitable divisions when there is the appropriate number of athletes.
All Special Olympics competitions are governed by National Governing Body Rules, (i.e.
USA Track & Field, High School Basketball Association, etc.). To help ensure that all
ability levels can compete and experience successful participation, Special Olympics has
modified some of the NGB rules.

PROCEDURES FOR DIVISIONING

ABILITY is the primary divisioning factor in Special Olympics. An entry score from a
prior competition or a preliminary event determines the ability of an athlete or team. Other
factors which are significant in establishing divisions are age and sex.

INDIVIDUAL SPORTS
A. Step One: Divide Athletes by Gender
1)

Divide athletes into two groups based upon gender. Female athletes shall compete
against other female athletes and male athletes shall compete against other male
athletes. A team, which consists of both male and female athletes, shall compete in the
male division of the competition.

2) Athletes shall compete against other athletes of the same gender, unless:
a) The sport specifically allows co-ed events, (e.g., equestrian, bowling, table
tennis, ice dancing).
b) There are only two male or two female athletes within an event. These
athletes may compete against one another or be divisioned with athletes
of the opposite sex who are of similar age and ability.
c) There is only one male or female athlete within an event. This athlete shall
be divisioned with athletes of the opposite gender who are of similar age
and ability.
d) There is only one athlete, male or female and of any age or ability,
registered to compete in an event. This athlete shall be allowed to
compete in a single person division in that event.
POLICY CONCERNING ONE-PERSON HEATS:
The athlete must compete at a time/distance within 10% of his/her qualifying time,
(better or worse) in order to receive a Gold Medal.
Track Example: The qualifying time turned in with registration is 10 seconds. The
athlete must perform at 11 seconds or faster to win the Gold.
A performance above 10% will be awarded a Silver Medal.
In Gymnastics, the following scale will be used:
9.0 10.0
=
Gold
8.0 8.9
=
Silver
1.0 7.9
=
Bronze

B. Step Two: Divide Athletes by Age

1) The athletes age group shall be determined by the athletes age on the opening date
of the competition.

10

2) Divide male and female athletes into the following age groups: 8-11; 12-15; 16-21;
22-29; and ages 30 years and over. An additional age group may be established if
there are not a sufficient number of competitors within that age group.
3) Athletes should compete against other athletes within the same age group,
unless:
a) There are less than three competitors within an age group. These
athletes shall compete in the next oldest age group. That age group
shall then be renamed to accurately reflect the entire range of
competitors within that age group.
b) After completing Step Three, Divide Athletes By Ability, age groups are
broadened and/or individual athletes are reassigned to other age groups
to improve the similarity or scores between athletes within a division.
C. Step Three: Divide Athletes By Ability
1)

To complete the divisioning process, follow guidelines listed below based

on the event you are divisioning.
a) In events which are measured in time, distance, or points:

For both benders and all age groups, rank athletes in descending order based
upon submitted entry scores.

Group as many of these ranked athletes where the highest and lowest scores
are as similar as possible and the number of competitors does not exceed eight
(8).

In situations where the highest and lowest scores within a division are
extreme.
-

The age group may be broadened. Athletes within the new age
groups should then be re-ranked and grouped into divisions. This
process should be repeated until the highest and lowest scores
within each division are as similar as possible.
OR
- Athletes may be individually reassigned to another division which is
more similar to their own ability, regardless of age group.

b) In events which are judged and where preliminary events will be

conducted during the competition:

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* For both genders and all age groups within a performance level, rank
athletes in descending order based upon preliminary scores.
*

Group as many of these ranked athletes where the highest and lowest scores
are as similar as possible and the number of competitors does not exceed
eight (8).

In situations where the highest and lowest scores within a division are
extreme:
- The age group may be broadened. Athletes within the new age
groups should then be re-ranked and grouped into divisions. This
process should be repeated until the highest and lowest scores
within each division are as similar as possible.
OR
- Athletes may be individually reassigned to another division, which is
more similar to their own ability, regardless of age group.

c) In events which are judged and where preliminary events will not be
conducted during the competition:
* The nature of judging precludes the use of scores from prior
competition(s) in divisioning. Without scores from preliminary
competition, performance level remains as the only criterion of
athlete ability.
* For both genders and all age groups, identify athletes within each
performance level.
* If more than eight athletes are in the same gender and age group
of a performance level, group athletes into divisions of no less
than three and no more than eight competitions.

12

POWERLIFTING
The official Special Olympics Sports Rules shall govern all Special Olympics Powerlifting
competitions. As an International sports program Special Olympics has created its own set
of rules but has consulted the rules of the International Power Lifting Federation (IPF) and
United States Powerlifting Federation (USPF) for Powerlifting Competition. National
Governing Body Rules shall be employed except when they are in conflict with the Official
Special Olympics Sports Rules. In such cases, Special Olympics Rules shall apply.

OFFICIAL EVENTS
1.
2.
3.

Bench Press
Deadlift
Combination (total weight of Bench Press and Deadlift)

Competition in the Bench Press, Deadlift and Combination are currently offered at
Summer Games.

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EQUIPMENT
1.

2.

Bar and Disc Specifications

a.

Distance between collars: 1m. 31cm. (4' 3 1/2") at a maximum.

b.

Total length outside the sleeves: 2m. 20 cm. (7' 2 3/4") at a maximum.

c.

Diameter of the bar: 28mm. (1' 7/8") minimum: 29mm. (1' 13/16")
maximum.

d.

Diameter of the largest disc: 45 cm. (1'5 3/4")

e.

Weight of the largest disc: 45 kg. (99 lbs.)

f.

Weight of the largest bar and collars: 25 kg. (55 lbs.)

g.

The disc must be in the following range: 45 kg. (99 lbs.), 25 kg. (55 lbs.), 20
kg. (44 lbs.), 15 kg. (33 lbs.), 10 kg. (22 lbs.), 5 kg. (11 lbs.), 2.5 kg. (5.5
lbs.), 1.25 kg. (2.5 lbs.).

h.

For the record purposes, smaller discs may be added to the bar on a fourth
attempt to give a weight of at least 1/2 kg. (1 lb.) more than the existing
world record.

i.

All discs must have a clear indication of their weight.

Belts
A belt made of leather, vinyl or other similar non-stretch or non-metal may be worn
on the outside of the suit. Dimensions: width - a maximum of 10 cm; thickness a
maximum of 13 mm. The belt may NOT encircle the body more than once.
* BELTS ARE NOT REQUIRED FOR COMPETITION BUT, ARE HIGHLY
RECOMMENDED! ESPECIALLY, FOR PARTICIPANTS IN THE
DEADLIFT.

3.

Bandages
a.

Wrist: Wraps a maximum width of 8 cm and a maximum length of 1 m may be

worn. A wrist wrap shall NOT extend beyond 10 cm above or 2 cm
below the center of the wrist. Wrist bands not exceeding 10 cm in
width may be worn.

14

b.

4.

Knee: Bandages of gauze or medical crepe may be worn with a maximum

length of two meters (6' 6 3/4"). Alternatively, an elastic knee cap
may be worn with a maximum length of 20 cm. (8"). A combination
of the two is forbidden.

Uniform
a.

b.

Lifting Suit: The lifting costume shall consist of one-piece, full length suit
of one-ply stretch material without any patches or padding. A nonsupportive weight lifting/wrestling type suit is also legal. The straps
of the suit must be worn over the shoulders at all times while lifting
in competition. (SOKY will allow lifters to wear tight fitting shorts
and T-shirt.) The lifting suit should also have these requirements:
1.

It may be of any color or colors.

2.

Seams and hems must not exceed 3 cm width and .5 cm in

thickness. Only non-supportive suits may have seams and
hems exceeding 3 cm width.

3.

It must have legs and the length of the leg must be a minimum
of 3 cm and must not exceed 15 cm from the middle of the
crotch measured down inside of the leg.

Undershirt/T-shirt:
A T-shirt of any color or colors must be worn under the lifting suit by
all competitors during the performance of the Bench Press. Female
lifters must also wear one during performance of the dead lift. It is
optional for men during the dead lift.
* The T-shirt must have sleeves and must NOT consist of rubberized
or stretch material.

5. Undershorts:
A standard commercial athletic supporter or standard commercial undershorts
shall be worn under the lifting suit.
6.

Footgear:
Socks may be worn. Some type of shoe or boot must be worn.

15

COMPETITIVE DIVISIONS
1.

Athletes shall be placed in divisions according to gender, age, ability and weight
class.
MINIMUM AGE TO COMPETE IS 16 YEARS OLD. The following weight
classes will be used:
MEN:
a. 114 1/2 lbs
b. 123 1/2 lbs.
c. 132 1/2 lbs.
d. 148 3/4 lbs.
WOMEN:
a. 97 lbs.
b. 105 3/4 lbs.
c. 114 1/4 lbs.
d. 132 1/2 lbs
e. 148 1/2 lbs.

e.
f.
g.
h.

165 1/2 lbs.

181 3/4 lbs
198 1/2 lbs.
220 1/2 lbs.

f.
g.
h.
i.

165 1/2 lbs.

181 3/4 lbs.
198 1/2 lbs.
Heavyweight

i. 242 lbs.
j. 275 lbs
k. Super Heavy Weight

If an athlete weighs in at even one pound over a weight class, he/she will compete in
the next highest class. (Example: Athlete weighs in at 115 pounds - will compete in
the 123 1/2 pounds.)
2.

Weight classes are a divisioning tool which groups athletes according to body weight
which is the primary determinant of ability. The Swartz/Malone Formula should
be used when there are not enough athletes to have at least three (3) athletes per
weight class.
* The Swartz/Malone Formula Chart can be found in the Index of this manual.

16

WEIGH-IN
1.

The weigh-in of competitors should take place 1 (one) hour before the beginning of
competition. All lifters MUST attend the weigh-in which shall be carried out in the
presence of officials and referees.

2.

The weigh-in will be in secret and lifters should be allowed in one at a time.

3.

Each competitor can have their official weight registered once. Only those greater
or lighter than the category limit are allowed to return to the scales.

17

PERSONNEL/ORDER OF COMPETITION
1.

The chief referee shall be seated in front of the platform. The three referees may seat
themselves according to the best vantage points; usually the chief referee sits directly
in front of the platform and the other two referees on each side of the platform. A
timekeeper shall also be appointed.

2.

The chief referee is the sole judge of the decision to take in the consideration of an
error in the loading of the bar, or in announcing by the speaker; however, all three
(3) referees are responsible for verifying that the weight is loaded correctly.

3.

During any competition organized on a platform or stage, nobody other than the
lifter, the members of the jury, the officiating referees, the managers and the
competing lifter's coach shall be allowed around the platform or on the stage.

4.

Rounds System -- Lifters will be divided into flights of no more than fifteen (15)
lifters, which will be divided into divisions of no less than three (3) and no more
than eight (8) lifters. In each division, the lifter with the lightest attempt will lift
first, and the weight loaded onto the bar will progressively increase until all lifters in
the flight have lifted. The bar will then be unloaded and second attempts will be
performed in the same fashion, followed by third attempts. In no case can the weight
be reduced when the lifter has attempted to perform a lift with the announced weight.

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GENERAL COMPETITION RULES

1.

The Rules Committee at each separate competition reserves the right to eliminate an
athlete or coach from competition for unsportsmanlike competition.

2.

LIFTERS MUST BE AT LEAST 16 YEARS OF AGE OR OLDER TO

PARTICIPATE IN SPECIAL OLYMPICS POWERLIFTING.

3.

Gloves may NOT be used during competition. Therefore, they are not
recommended for training. Chalk will be allowed and provided at the State Meet.

4.

The lifter shall have one minute to begin the lift after his/her name is called to the
bar. Lifters with anatomical handicaps will be granted extra time - up to three
minutes if needed.

5.

Commands for the Hearing Impaired in Bench Press: The Chief Referee shall
reposition him/herself so as to be able to provide a visual movement of the
arm, both to begin the lift and to rack the weight.

6.

A lift must be declared NO LIFT and the lifter may be disqualified if the weights
are dropped intentionally.

7.

Scoring of the events shall be the maximum weight lifted for each event and a
total combination maximum weight for both events.

8.

The Schwartz Formula (SF) * is presented as a table of coefficients. Each lifter

has a coefficient determined by body weight (BW). Since the table is graduated
in one-tenth kilogram intervals, it may be necessary to interpolate. For example,
the coefficient for lifters with body weights of 74.5 kg and 74.6 kg are 0.6680 and
0.6673 from the table. Then for a lifter with a body weight 74.55 the coefficient
is interpolated as 0.66765. The table terminates at 125 kg. To determine the
coefficient for heavier lifters, use the following procedure:
For BW between 126 and 135, subtract .0012 from .5210 for each kg greater than
135.
For BW between 136 and 145, subtract .0011 from .5090 for each kg greater than
135.
For BW between 146 and 155, subtract .0010 from .4980 for each kg greater than
145.
For BW between 156 and 165, subtract .0009 from .4880 for each kg greater than
155.
1) To determine the placing of lifters, multiply each lifters coefficient by his or her
total. The resulting factor is his/her Schwartz/Malone Formula Total (S/MFT).
The lifter having the highest S/MFT is considered, the second highest second, etc.

19

The Schwartz/Malone Formula Charts can be found in the index.

Kilo Conversion Table can be found in the index.

EVENT SPECIFIC RULES

BENCH PRESS

A.
1.

The lifter must assume the following position on the bench, and maintain this
position during the zero lift: the head and trunk (including buttocks) must be
extended on the bench, and the feet must be on the floor or plates. The hands must
grip the bar with a thumb around grip, thus locking the bar safely in the hands. The
use of the reverse grip is forbidden.

2.

The chief referees signal (press or tactile eve for hearing impaired athlete) shall be
given when the bar is absolutely motionless at the chest.

3.

After the referees sign all the bar is pressed vertically to straight arms length, and
held motion until for the chief referees signal to replace the bar.
a)

4.

5.

Athletes who are anatomically unable to fully lockout a bench press must
have a certified coach state so at the weigh-in. A medical certificate
should accompany the request. No changes in proper lifting techniques can
be made for the lifter after weigh-in.

The width of the bench shall not be less than 25 cm (9 3/4) or more than 30 cm (11
3/4). The height shall not be less than 35 cm (13 3/4). The length shall not be less
than 1.22 m (4), and the board shall be flat and level.
The spacing of the hands shall not exceed 81 cm (32), measured between the
forefingers.

6.

If the lifters costume and the bench top are not of a sufficient color contrast to
enable the officials to detect a possible raising of the buttocks, the bench top shall be
covered accordingly.

7.

A lifter who is also physically handicapped may be strapped to the bench, and
assisted to and from the bench. A belt or leather strap, not more than 10 cm (4) in
width may be used to strap the lifter to the bench. The lifter may be strapped either
between the navel and nipples and/or between the knees and ankles.

8.

In this lift the referees shall station themselves at the best vantage points.

20

9.

For those lifters whose feet do not touch the floor, the platform may be built up with
20 kg (45 lb.) plates to provide firm footing or boxes which are no longer than 30
cm.

10.

A maximum of four and a minimum of two spotters/loaders shall be mandatory:

however, the lifter may enlist one or more of the official spotters/loaders to assist
him or her in removing the bar from the racks.

11.

Causes of disqualification in the bench press:

B.

a.

Failure to observe the chief referees signals at the commencement or

completion of the lift.

b.

Any change in the elected position during the proper lift; i.e. raising
movement of the shoulders, buttocks or feet from their original
points of contact with the bench or floor, or positioned movement of the
hands on the bar.

c.

Any heaving or bouncing of the bar from the chest after it has been
motionless on the chest.

d.

Allowing the bar to sink into the chest after receiving the chief
referees signals.

e.

Any uneven extension of the arms.

f.

Contact with the bar by the spotter/loaders between the chief referees
signals.

g.

Deliberate contact between the bar rest uprights during the lift to make
the lift easier.

h.

Failure to press the bar to full arms extension (full arms length) at the
completion of the attempt.

i.

Failure to comply with any of the requirements contained in the general

description of the lift.

Deadlift
1.

The bar must be laid horizontally in front of the lifters feet, gripped with
an optional grip in both hands, and lifted without downward movement until
the lifter is standing erect.

2.

The lifter shall face the front of the platform.

21

3.

On completion of the lift, the knees shall be locked in the straight position
and they should be held in an erect position (not forward or rounded). The
shoulders do not have to be thrust back past an erect position; however, if
they are thrust back in that manner, and all other criteria is acceptable, the lift
shall be accepted.

4.

The chief referees signal shall consist of the downward movement of the
hand and the audible command down. The signal will not be given until the
bar is held motionless and the lifter is in the apparent finished position.

5.

Any attempts to raise the bar or deliberate attempts to lift the bar shall count
as an attempt.

6.

Causes for disqualification in the deadlift:

a.

Any downward movement of the bar or either end of the bar during
the uplifting.

b.

Failure to stand erect with the shoulders in an erect position.

c.

Failure to lock the knees straight at the completion of the lift.

d.

Supporting the bar on the thighs during the performance of the lift.
Note: supporting the bar on the thighs may include also a secondary
bending of the knees and dropping of the hips.

C.

e.

Lowering the bar before the chief referees signal.

f.

Allowing the bar to return to the platform without maintaining control

with both hands. Failure to comply with any of the requirements
contained in the general description of the lift.

Combination
1.

An athlete is required to compete in both the bench press and deadlift to

qualify for final score in the combination event.

2.

An athletes final score is calculated by adding together the maximum weight

he or she successfully lifted in both the bench press and deadlift.

22

RUNNING A MEET
REQUIREMENTS FOR COMPETITION
A.

B.

C.

PERSONNEL
1.

Judges - 3

2.

Spotters/Loaders - at least 2, no more than 4

3.

Announcer - 1

4.

Expeditor -

5.

Platform Manager - 1

6.

Warm-up Area - Spotters/Helpers - 2 to 4

EQUIPMENT
1.

Bars - 1 for competition, 2 for warm-up area

2.

Platform - Protect the floor - should be at least 8' x 8' (2 sheets of plywood
over wrestling mats or other soft surface.)

3.

Weights - 16-45 lb. plates, 6-25 lb. plates, 8-10 lb. plates, 6-5 lb. plates, and
4-2 1/2 lb. plates.

4.

Benches - USPF Standards

5.

Scoring Lights - Three red, three white.

6.

Other Equipment - Chalk, PA system, tables for Expeditor and announcer,

calculator, score sheets, expeditor cards, conversion charts (kilos)

FACILITY REQUIREMENTS
1. Main Lifting Area
2. Warm-up Area

CONDUCTING A POWERLIFTING MEET

A.

Weigh-ins should be conducted at least 1-1 1/2 hours before meet.

Lifters should give opening attempt to officials at this time.

23

B.

MEET LAYOUT AND PERSONNEL

REGISTRATION

WARM-UP AREA
WALL
WALL

PM

S/L

S/L

LIFTING

S/L

PLATFORM

S/L - Spotter/Loader
PM - Platform Manager
HJ - Head Judge
E - Expeditor
A Announcer
S - Scorekeeper
J - Judge

J
HJ
AUDIENCE

C.

EXPEDITOR CARD

Attachment - C1 and C2
D.

SCORE SHEET

Attachment - D1 - D4

E. REFEREES
1. The referees shall be three in number, the Chief or Center Referee and two side referees.
2. The Chief Referee is responsible for giving the necessary signals for the two lifts.
3. Signals required for the two lifts are as follows:
Lift

Commencement

Completion

Bench
Press

Audible signal of the

command "Press". If
the lifter is deaf, the
Chief Referee may
give a visual signal
to the lifter.

A visual signal
consisting of a movement
of the arm towards the referee
together with the audible signal
of the command "RACK"

24

Lift

Commencement

Completion

Deadlift

No signal required

A visual signal consisting of

a downward movement of the
arm together with the audible
signal of the Command
DOWN

4.

Once the bar has been replaced in the racks or on the platform at the completion of
the lift, the referees will announce their decisions by means of the lights. White for a
"good lift" and Red for "no lift".

5.

The three referees may seat themselves in what they consider to be the best viewing
positions. However, the Chief Referee must always bear in mind the need to be
easily visible to the lifter performing the Deadlift.

6.

Before the contest, the referees shall jointly ascertain that:

a.
b.
c.

7.

During the contest, the referees must jointly ascertain that:

a.

8.

9.

The platform and competition equipment comply in all respects with the
rules.
The scales work correctly.
The lifters' attire and personal equipment comply with the rules in all
respects.

The weight of the loaded bar agrees with the weight announced by the
speaker.

If during the execution of a lift, a referee observes a fault sufficient to give cause for
disqualification of the lift, the procedure is as follows:
a.

If the observer is a side referee, he shall raise his hand to call attention to the
fault. If the Chief Referee or the other side referee is in agreement, this
constitutes a majority opinion and the Chief Referee shall stop the lift at the
discretionary safe point. He shall signal the lifter with a downward motion of
the arm and suitable command, either "Rack" or "Down".

b.

If the observer is the Chief Referee, he will not raise his hand, but must check
to see if either of the side referees are in agreement. If one or both agrees, the
Chief Referee will stop the lift as previously described.

A referee shall not attempt to influence the decisions of the other referees.

25

SAFETY AND SPOTTING

One of the most important parts of Special Olympics Lifting is proper spotting and safety
techniques. The lifter depends on the spotter for his/her safety. The number one thought on
the lifter's and spotter's minds should be safety. Good safety and spotting require common
sense, alertness, quick reflexes and communication. When spotting, the spotter's attention
should be devoted entirely to the lifter.
Another important rule to follow is "no horseplay". Fooling around in a weight training
facility is a certain way for someone to get hurt or equipment to be broken. Courtesy should
be shown for fellow lifters. Allow fellow lifters to lift without distractions. Courtesy and
safety go hand in hand.
Equipment upkeep should be constant. Machines, bars, plates, dumbbells, etc. should all be
checked at regular intervals for wear and tear. They should be corrected or replaced as
necessary in conforming with safety regulations. Cleanliness is an important factor. Make
sure all weights are put away after use, this will cut down on clutter and avoid possible
mishaps.
Later on in the guide spotting hints will be discussed for the individual lifts.

Responsibility of the Lifter

*
*
*
*
*
*
*

Use a spotter, always. Do not risk an injury; "better safe than sorry"
Use safety equipment (racks) when available
Use proper lifting form and technique. This alone will help prevent injuries.
Learn your limits. No one should try to lift beyond his or her capabilities. This is a
common problem with young and beginning lifters.
Stay with the bar on a missed lift. Do not ever let go of the bar and leave the spotter
supporting all of the weight, because he/she can not.
Do Not Drop Weights! Injuries will result.
The barbell should be loaded properly. This means that the weight is correct, both
ends loaded equally, plates pushed all the way onto the bar and that collars are
always used.
Allow others to lift without distractions. Courtesy saves lives!

Responsibility of the Spotter

*
*
*
*
*
*
*

The lifter depends on the spotter for his/her safety.

Be alert, total concentration should be on the lifter.
There should be enough spotters. Be sure that you can handle a missed lift by
yourself; if not, get more help before the lift is attempted.
Be sure the bar is properly loaded.
Before the lift is attempted, know how many repetitions the lifter is attempting.
Determine the signals to be used before the attempt.
Know proper liftoff technique, help with both the liftoff and racking if needed.
26

Safety and Spotting (Cont.)

*
*
*
*
*

Have a solid stance. Be prepared for anything.

Use two hands
Watch the lifters form, help him help himself
Be sure that the collars are tight
Make sure the lifting area is dry and clear.

EQUIPMENT
(Constantly look for...)
*
*
*
*
*
*

Sticky or squeaky machines. Regular oiling or silicone spray will add greater life to
the equipment.
Loose nuts and bolts.
Broken welds.
Worn pulleys and frayed cables; both should be replaced immediately.
Broken or cracked plates, dumbbells or machine weight stacks. They should be
replaced immediately.
Olympic bars or dumbbells with the loose end pieces. They should be tightened if
loose.

COACHING SUGGESTIONS
*
*
*
*
*

*
*
*
*

Padded areas of benches should be cleaned regularly with a mild soap.

Collars should always be used to prevent plates from sliding.
Learn your athlete's limits. Keep them from going on "ego trips" in the gym.
Constantly remind them that training is for building, competition is for showing off.
Lifters and spotters must communicate; know how many, how much help, how much
of a liftoff, etc.
In lifts requiring a lift off (bench press, shoulder press, etc.) lift the arms just enough
to help the athlete. Do not pull too hard on the bar because it will change the lifter's
position and can break concentration.
During the liftoff, do not drop the weight on the lifter, transfer the weight gradually
to the lifter.
In completing a lift, help just enough to keep the lifter in his form. Most of the time,
it will be 5 to 10 pounds.
Lower the weight being lifted if the athlete has to compromise form to complete the
lift.
Be Alert: Be Ready: Be Prepared: Be Safe!

WARM UP
Proper warm up technique for a lifter can not be overstressed. Warm up prepares the
muscles, nervous system, tendons, ligaments, and cardiovascular system for the coming
workout. Warm up reduces the athlete's chance of injury because warm muscles and
connective tissues are more flexible and easily stretched.

27

There are three types of warm ups: passive, general and specific. Passive warm up increases
body temperature by external means, i.e. warm bath or shower. General warm up involves
major muscle group movement that is not associated with lifting, i.e. jogging, biking,
jumping rope, etc. for lifting, includes performing lifts without weights, a broomstick, or
with a very light weight.
The proper sequence of preparation for lifting is warm up - stretching - lifting - stretching cool down. The importance of proper warm up can not be overstressed. The best types of
warm up for lifters is either general or specific. The amount of warm up depends on the
lifter. A general guideline to the proper amount of warm up is the point when the athlete,
and the coach, feel that the athlete is ready to stretch and then lift, without a risk of injury
due to stiff, cold muscles.

TEACHING SUGGESTIONS
*
*
*
*
*

Demonstrate the different types of warm up

Emphasize the "warming up" in warm ups.
Identify specific areas to be warmed up. These are the areas that will perform the
lifting during the workout.
Have the athletes demonstrate proper warm up technique and explain its importance.
Warm up the specific body parts which will be exercised in the coming workout.

REST AND RECUPERATION

Rest and recuperation between exercises, sets and workouts is one of the most
misunderstood areas of lifting. The old idea of "if I get this much from one day, then more
and more must be better", is wrong. This results in down time due to injury, fatigue, zero
training gains and a loss in confidence and pride.
Strenuous lifting workouts tear down the body. A strenuous workout causes muscle tissue
to tear, metabolic waste to build up, blood sugar levels to drop, loss of electrolytes and
possible dehydration. The body needs time to repair itself. A simple program involving
adequate rest and common sense when lifting will result in a healthy lifter who makes gains
in strength and confidence. This alone gives the lifter an advantage going into his/her
workout.

TEACHING SUGGESTIONS
*
*

*
*

Schedule three to four workouts per week, 2 upper body and 2 lower body or 2 upper
body and 1 lower body.
Workouts must be spaced evenly apart - alternate body sections from day to day.
Divide workouts with periods of rest, (Monday, upper body : Tuesday, lower body:
Wednesday, rest).
Athletes must have 8 to 10 hours of sleep.
A minimum of 48 hours of rest between working the same body part.

28

*
*
*

Take adequate rest breaks between sets, it takes 2 to 3 minutes before almost all
energy is restored to the muscles.
After a hard 8 to 11 week training period (cycle) a long rest period is needed for the
body to repair itself, approximately one week.
Outside factors such as sickness, family, school, and others can effect rest patterns.

TRAINING
The training of Special Olympics lifters is no different than training any other lifter initially,
basic guidelines, for effective training can be followed. But, as each lifter develops through
continuing training, the coach or trainer will find that certain exercises, number of
repetitions, or sets will differ in effectiveness from lifter to lifter. This is because each lifter
is unique, and what works for one might not be as effective for another. The same ideas
apply in following the workouts of professional bodybuilders: what works for them
probably will not work for you. To find out what training methods your lifters respond best
to is a learning process, which can be achieved intelligently and safely.

TEACHING SUGGESTIONS
*
*
*

In beginning lifters, flexibility and increase in the overall level of fitness is important
Lifters should not engage in heavy lifting until they have developed a sound base of
general fitness.
Train smart and be safe.

PERIODIZATION
Periodization is the varying degree of repetitions and sets performed over a specified time
period. There are many theories on periodization and training. By following a general
guideline and learning how your lifters respond to different stresses, you can find a suitable
workout set up for your lifters.
By varying the degree and intensity of sets and repetitions, the lifter's muscles are forced to
adapt to the stresses. This is how muscle strength is developed. For the muscle to get
stronger it must be overloaded. Overload is putting a greater amount of stress on the muscle
that it is used to. But, if the stress is too great, the muscle will respond negatively. The
lifter should train with weights approximately within 80% of his/her max to develop any
gains in strength. This 80% of the lifter's max does not only mean max for one repetition,
but can also mean the maximum weight the lifter can use to perform 10 repetitions. As the
muscle adapts to the increased stress, the stress must be increased gradually for strength to
continue to develop. This should all be done within the guidelines of proper form,
technique, and safety.

29

GOALS
Every lifter needs goals, something to strive for and hopefully attain. Goals for a Special
Olympics lifter should be challenging, yet attainable. Striving for a goal and constantly
failing discourages the athlete and eventually drives the athlete away from the sport and
weight training.
After learning the proper form and developing a sound fitness, flexibility, and strength base,
the lifter (under strict supervision of the coach) should experiment to find an approximate
max. A max is the most weight a lifter can lift, with proper form, for X number of
repetitions, in this case, one. Starting with an easily liftable weight, the lifter should perform
8 to 10 repetitions. The weight should be steadily increased by increments of 5 to 10
pounds. As the lifter progresses upward he/she will eventually come to a point where the
lifter can successfully complete three repetitions, while using proper form, with the greatest
amount of weight; this is where an approximate max is set. The goal should be set
approximately 5 to 10 pounds over the weight lifted for three repetitions. Training can be
done with a new goal in mind.
The testing of the athlete for a approximate max is good for different reasons. First, it gives
the coach a chance to see show the lifter will respond to heavier training loads. Does the
lifter's form change? Does the lifter approach the new weights confidently? Secondly, it
gives the coach an opportunity to see what would be good training weights for the athlete. It
is always important to remember when testing that proper form and technique are more
important than the weight being lifted. Also, do not put excessive stress on the athlete if
he/she is not prepared for it. Injuries will result from pushing the athlete past his/her
capabilities.

TIME
Training periods (cycles) are generally 8 to 11 weeks long. This is because the body can
reach peak gains in strength over this time period, before strength plateaus and the cycle has
to be started over. Too long a period of time, and strength will level off; too short a period
of time, and the body has not built up enough of the base to make strength gains. Workouts
are spaced evenly apart through this 8 to 11 week period. The body requires time to recover
from workout to workout.
If the muscles are not given adequate time to recover, they can not function at their optimum
levels. This results in zero training gains, burn out and injury. An easy way to divide
workouts is by body section. Days when the bench press is worked are called upper body
days. Days when the deadlift is worked are called lower body days. It is a good idea to
schedule 2 upper body workouts a week and either 1 or 2 lower body workouts a week.
These workouts should be spaced apart so that the same body part is not worked out on two
consecutive days. An example is: Monday - upper body; Tuesday - lower body;
Wednesday - day off; Thursday - upper body; Friday - lower body, and Saturday and
Sunday days off.

30

SETS AND REPETITIONS

Time wasted on too may sets and repetitions can lead to over-training, zero gains in strength
and injury. This is very discouraging for the lifter, because he/she is making no gains in
strength, which is what lifting is all about. On the average, three sets is a good guide for
increasing strength. Less than three sets does not put enough stress on the muscle to warrant
an increase in strength. More than three can be overkill.
The number of repetitions per set varies during the 8 to 11 week training cycle. Early in the
cycle the number of repetitions is high, 8 to 10. This is to build a sound foundation of
strength and to strengthen the muscles, tendons, and ligaments for the heavier weights at the
end of the cycle. The amount of weight the lifter uses can be, but does not have to be, based
on a percentage of his/her max; but the weight should challenge the lifter to complete X
number of repetitions for the three sets. If the day's workout calls for 10 repetitions,
experimental increases of 5 to 10 pounds and carefully watching the athlete's technique and
reaction, to find out his/her best weight for a 10 repetition set should be carried out. This
weight should be recorded (preferably by the lifter) on the lifter's chart so that it can be
referred to for the next workout.

INTENSITY
The intensity of the sets and the number of repetitions will largely determine your lifter's
increase in strength. After determining an athlete's level of strength, the intensity of the
day's workout and the cycle can be calculated. Different athletes react differently to stresses
placed on them.
It is a general guide that the athlete should train with weights within 80% of his/her
maximum lift to develop gains in strength. There are two theories of training the same body
part during the same week. One theory says that one workout should be designated the
heavy workout and one designated the light workout, the light workout being 80-85% of the
heavy workout. An example of this would be to have Monday as a heavy upper body
workout and Thursday as a light upper body workout: Tuesday as a heavy lower body
workout and Friday as a light lower body workout. By light, it does not mean easy, the
intensity is still high, but the weights are set lower. A lighter weight is being lifted, but for a
greater number of repetitions. Remember, the workout should be challenging, but not so
challenging that the lifter repeatedly fails and becomes discouraged.

EXERCISES PERFORMED
Training the lifts which produce the greatest results over the shortest periods of time are
important. Training for the beginner or the advanced lifter should be centered around the
large muscles, which do most of the work. Wasting time on too many exercises which have
limited benefits results in burn out, limited gains in strength and athlete's discouraged
attitude with the sport, and injury. Exercises which make the biceps look big are nice, but
do not really help you bench press more.

31

The deadlift and the bench press are the two lifts that should be taught first. It is a good idea
to get the athlete's mind set in the routine of upper body days and lower body days from the
start. Lower and upper are just names. The lifts done on the day when the bench press is
performed strengthen muscles that are used in bench pressing. Some muscles are prime
movers of the bench press (pectorals and triceps), some are assistance movers (deltoids), and
some are stabilizers (latissimus dorsi and abdominal). The same ideas apply in training the
deadlift.. As the athlete masters the technique and proper form of each lift, he/she is ready
to learn some assistance exercises. Assistance exercises are lifts, other than the bench press
and deadlift, which help the athlete build strength and power for the bench press and the
deadlift. In this guide are step by step procedures of some recommended assistance
exercises and sample workouts of which exercises to use and when.
It is a good rule of thumb to teach only one new exercise at a time for each body part, one
for the bench press days and one for deadlift days. As the athlete masters the new assistance
exercise, other new assistance exercises can be added. It is a good idea to add only one
exercise per body part at first. For example, after the lifter masters the bench press teach
him dumbbell presses to work the pectorals, then teach triceps extensions for the triceps,
then teach shoulder presses for the deltoids. It is a good idea to explain previously learned
exercises to athletes in case they forget parts of the older exercises. It is a good rule of
thumb to train only one exercise per body part,- more than one exercise may lead to
overtraining.
There are some basic theories on which exercises to work and which ones benefit muscle
growth more than others. When training always be sure to work the full range of motion on
all exercises. Also, be sure to work the whole body. Do not work solely on the pectorals
without also working the latissimus dorsi. All muscles have a protagonist/antagonist
grouping. For every muscle that flexes, one must also extend, and when one muscle is
extending, another is being used as a foundation to push off. Examples of muscle groups
with a synergistic relationship are: biceps/triceps--quadriceps/hamstrings--- for every flexor
there is a extensor and both must be trained. Some athletes have sections of their bodies
which are weaker than others. These body parts may require some extra work to develop in
strength. This extra work should not be too great, or it will harm the athlete more than help.
Be smart and train safe!

32

PERIODIZATION (sample workout schedules)

ONE
Week

10

Heavy (sets) 3

Meet
Week
-

Day (reps)

10

10

Light (sets)

Day (reps)

10

10

10

10

Heavy (sets) 3
Day (reps)
8

3
8

3
8

3
5

3
5

3
5

3
3

3
3

3
3

3
2

Light (sets)
Day (reps)

Meet Week

Heavy (sets) 3
Day (reps)
8

3
8

3
5

3
5

3
3

3
3

3
2

2
2

Light (sets)
Day (reps)

3
10

3
10

3
8

3
8

3
8

3
5

3
5

1
5

Meet Week

Heavy (sets) 3
Days (reps) 8

3
8

3
5

3
5

3
3

3
3

3
2

2
2

Lights (sets)
Days (reps)

1
5

TWO
Week

Meet
Week
1
5

THREE
Week

FOUR
Week

Assistance exercises are stopped one to two weeks before the competition. Singles done to
the max are not recommended during training, but should be saved for the meet.

33

Periodization (Cont.)
Monday

Tuesday

Thursday

Friday

Bench Press
Close Grip
Bench Press
Seatd Barbell Press
Upright Rows

Squat/Leg Press
Stiff Leg Deadlift
Leg Extension
Leg Curls
Bent Over Rows

Bench Press
Dumbell Bench Press
Seated Barbell Press
Upright Rows
Tricep Extension

Deadlift
Light Squat or
Leg Press

Tricep Extension
Curl
Sit-Ups

Shrugs
Sit-Ups

Curls
Sit-Ups

Pulldowns (front
of chest)
Shrugs
Sit-Ups

34

THE BENCH PRESS

The first lift in Special Olympics Lifting is the bench press. The bench press is not a
difficult lift to learn or to teach. Adhering to proper form and technique in the bench press
will maximize the gains in strength and minimize the possibility of injury.
Before assuming proper position on the bench, the lifter should check bar to see if the bar is
balanced (equal weight on both sides), if the bar is set at the correct weight the lifter wants,
and that collars are being used. The lifter should position himself/herself on the bench with
the body evenly distributed (the center line of the back on center line of the bench). The
lifter should then position himself/herself on the bench with the bar located directly over or
just slightly behind the eyes. This allows the lifter the opportunity to lift the weight without
striking the bench standard during the press. If the lifter is too far away from the bar, the
initial liftoff will be difficult. The body should remain centered on the bench, with the back
and buttocks firmly in place on the bench. The feet should comfortably straddle the bench,
stabilize the body and be flat on the floor. The lower back will naturally be arched. This is
OK, as long as the upper back and the buttocks remain in contact with the bench.
The grip and positioning of the hands is important to proper technique. It is important that
the hands be placed equidistant from the center of the bar. This ensures good balance. This
is easy to determine by using the markings and knurls on the bar. Whatever position the
right hand is placed on the bar, the left hand is placed in its mirror image.
The width of the grip for any lifter is found through an experimental process. There are a
few guidelines. Lifters with long arms, weak triceps and/or strong pectorals benefit from a
wider grip. Lifters with shorter arms, strong triceps and/or weak pectorals generally benefit
from a narrower grip. The grip most commonly used is one that is slightly wider than
shoulder width. Lifters are individuals and it is a learning process for the coach and athlete
to determine what grip best suits the individual lifter.
The next part of the bench press is the lowering of the bar to the chest. After the bar is
pushed, (or assisted off by the spotter), from the support racks, it is held with the elbows
locked out, at a position approximately above the base of the neck. The bar is then ready to
be lowered. The bar is lowered slowly (under control), evenly until it touches the lower
chest area, just above the xiphoid process, which is a small bone-like extension at the base
of the sternum. The bar should be held in this position, with the muscles taut, until it is
motionless. Then the bar is pressed upward.
The press upward is a powerful and controlled extension of the arms. The arms must be
extended evenly. The bar is pressed upward to the initial starting point, which is just above
the base of the neck. The bar is not pressed in straight up and down manner. The bar
follows an arched line of travel off the chest. This arched line of travel is called "the
groove". The press upward is completed when the elbows are locked out; at this point, the
lifter can either do another repetition or place the bar back on the rack.

35

The Bench Press (Cont.)

Breathing during the bench press is very important. The lifter should take a deep breath on
lowering the bar to the chest. This deep inhalation raises the chest upward, which shortens
the distance the bar has to travel. During the press upward, the lifter exhales. It is a good
idea to get the lifter in the habit of this rhythm breathing.
In bench pressing, the two primary muscles used are the pectorals and triceps. However,
there are other muscles which act as stabilizers and assistance movers. These secondary
muscles are important for increasing bench press strength, It is important not to overlook
these muscles (deltoids, latissimus dorsi, abdominal, legs, etc.) in trying to improve bench
press strength.
A spotter is very important during the bench press. No lifter, no matter how experienced,
nor how light the weight, should ever try benching without a spotter. The spotter can assist
with the initial liftoff from the rack and also with the placement back to the rack. The
spotter can also assist the lifter in his/her press upward. This assistance should be the
minimum amount possible, so as not to pull the lifter out of his/her groove and still help
them upward.
NEVER ALLOW AN ATHLETE TO BENCH PRESS WITHOUT A SPOTTER!

36

THE DEADLIFT
The second lift in Special Olympics Lifting is the deadlift. The deadlift is a simple lift to
perform. Following of proper form in the deadlift will minimize the possibility of injury.
To start, the front of the thighs should be lined up with the bar. The feet are hip to shoulder
width apart, with the feet slightly rotated outward. The bar is resting next to the shins. The
knees are bent so that the thighs are parallel to the ground. The back is straight/flat, and the
elbows locked out. The head is upright, with the eyes looking straight ahead.
An alternating grip is used in the deadlift. One hand with palms up and knuckles down and
the other with palms down and knuckles up. The lifter should grip the bar about two inches
outside of the point where the shins touch the bar. The hands should be unevenly spaced on
the bar to maintain proper balance throughout the lift.
When the lifter has assumed proper body positioning and is comfortable he/she is ready to
execute the deadlift. The bar is pulled upward from the floor by extending the knees and
hips, while keeping the back straight/flat and the head up. The bar is pulled along the shins,
not touching them, past the knees and then glides up the thighs to lockout position. Once the
bar is pulled above the knees, the trunk and hips are pushed through to a lockout position at
the hip joint. The elbows remain locked out, the back straight/flat and the head upright
throughout the lift. The upright position of the back and head lessen the strain on the lower
back muscles. Completion of the lift is when the frontal points of the shoulder pass behind
the frontal points of the hips ( the shoulder need not be rolled or shrugged back to achieve
completion.) Upon completion many lifters have the tendency to lean back. By leaning
back too far, the lifters delicate balance is thrown off and possible injury may result. The
bar is to be lowered with the same form in which it was lifted, just in reverse.
Breathing during the deadlift is very important. Do not hold your breath! As the bar is
pulled upward, the lifter should exhale. Inhalation occurs before the initial pull from the
floor and on the bars being lowered.
A variation of the standard deadlift form is the wide or sumo stance. The sumo stance is
beneficial for shorter lifters, who are good squatters and have strong legs. The feet are
wider than shoulder width, with the feet rotated outward. The bar is gripped with an
alternating grip inside of the legs. The hands should be spaced approximately 14 to 16
inches apart. The lifter's hips are lower and the back straighter during the lift. If the lifter
has to compromise form too much during the lift, the bar should be set at a lower weight.
Deadlifting should be done once a week at the most. The erector muscles of the lower back
need a rest after a deadlifting workout. Deadlifting should be done in flat-soled, supportive
shoes. A belt should be worn to take pressure off the lower back. Baby powder can be used
on the thighs to cut down on resistance while the bar glides up the thighs. The use of chalk
on the hands and bar will allow the lifter to get a better grip on the bar. Gloves are not
recommended for deadlifting and are NOT allowed in competing.

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Deadlift (Cont.)
Variations of the deadlift can be helpful in straightening weak parts of the deadlift.
Deadlifting off of blocks or from the knees up in a power rack are both helpful. Both are
useful during training, but should not be done at the expense of the regular deadlifting
movement.

When training, deadlift form is always the top priority. Training for the deadlift should be
centered on two main areas, the lower back and legs. There are other areas that come into
play, but these are the main two. Leg presses, squats, stiff-legged deadlifts and back
extensions are the main exercises which can help develop deadlifting strength.

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TRAINING FOR COMPETITION

Training for a competition is what lifting is all about. It is the chance to go out and do better
than you did last time, to see if you reach the goals that you and your coach have set.
Special Olympics lifters are no different from any other competitive lifters. They set goals,
train hard, learn what they can and can not do, work hard to make what they can not do
something they can do, and try to reach or exceed their goals.
Before a lifter is ready to train for competition, he/she should master the two competition
lifts, already be training to increase strength, and feel comfortable with lifting. If the coach
and the lifter feel that the lifter is ready to compete in the deadlift and/or the bench press,
then a competition should be chosen for the lifter to compete in. The choosing of a
competition is easy. The competition should be far enough away to give the athlete a chance
to adequately train for it, but not too far away so that the athlete grows bored in training for
it. It is a good idea to choose a meet approximately two to three months away. This will
give the athlete an adequate amount of time to increase strength for the competition.
After a meet is selected, goals must be set for the athlete. Goals should be set for both the
bench press and the deadlift. As stated before, setting goals is not an exact science, but it
can be done intelligently and safely. First, a lifter's max is calculated, as previously
discussed. After calculating the max the goals for the meets are set. The goals are generally
set at 5 to 10 pounds above the max, but this all depends on the lifter's ability. After the
goals have been set, what lies ahead is training for the meet.
The training cycle for the meet, as discussed in the training section, is designed to have the
athlete's strength peak on the day of the meet. Preparation for the meet should be an
ongoing process. The upkeep of equipment (belts, lifting suits, etc.), balanced diet with
proper nutrition, and quality training time with adequate rest are essential for preparing for
the meet. By following a specific workout schedule, the lifter should be prepared for his/her
meet.
Before the day of the meet, the lifter should make sure he/she has all the necessary
equipment: belt, suit, socks, shoes, sweats, water and some light food which is high in
carbohydrates. The lifter should eat a light meal, which is high in carbohydrates, the night
before the meet. The lifter should not eat before the weigh-in; if this can't be avoided the
meal should be light. After the weigh-in the lifter should eat a light snack. The coach
should make sure that the lifter takes in an adequate amount of water during the meet.

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TRAINING FOR THE MEET

Before the meet, the coach and the lifter should figure out the weights the lifter is going to
attempt. Before training or the meet, the coach and lifter should have figured out the lifter's
max.
Near the end of the training cycle the coach and the lifter should start to figure out what
weights the lifter is going to attempt. The first attempt the lifter takes in both the bench
press and the deadlift should be weights the lifter knows that he/she can lift. It should be
approximately 90% to 92% of the lifters projected max. The second attempt for both the
bench press and the deadlift should be 100% of the projected max. These numbers can vary
in the development of the lifter from beginner to advanced lifter. Also, the coach should
take into account the lifter's mood, health, and mind set. All of these can have an effect,
both positive and negative, on the lifting abilities of the athlete.

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SAMPLE
MEET
MATERIALS

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