Professional Documents
Culture Documents
By
John Hehle K00191505
Subjects Profile
Subjects Name: Owen Casey
Age: 36 Years
Height: 6 foot 2 inches
Weight: 112 kilograms
Training History:
6-12 years old GAA and Rugby
15-25 years Athletics/ Running
25-34 years Rugby
34 – Present Sports Strength and Conditioning
Injuries: Broken ankle from a fall off ladder during
building work, not properly healed with no rehab on
the injury and full range of motion not fully restored.
Week 3: weightlifting screening
C le a n C h e c k lis t
Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 11
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Sta rt Pos i ti on
Pos ture
Fe e t X X X
He a d Pos i ti on
Shoul de r X
Ba r Pa th X X
Pos ture
Fi rs t Pul l
Arms
We i ght Di s tri buti on X
Spe e d X X
Ba ck to Fl oor a ngl e
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Tra ns i ti on Pha s e
Pos ture
Arms
We i ght Di s tri buti on X
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Se cond Pul l Pos ture
Tri pl e Exte ns i on a nd Shrug X X
Arms (Ra ti ona l of whe re the y bre a k s tra i ght)
We i ght Di s tri buti on X X
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Ca tch El bows
Ra ti ona l for de pth X X
Pos ture
La ndi ng X X
Screening to assess faults for the
clean Olympic lift exercise
Start position. Shoulders are rounded forward.
First Pull. Shoulders still rounded forward because of lack of upper back
strength. Bar path is too far from the legs and should nearly be touching the
shins
Transition. Shoulders rounded, should be further back and bar moved out to get
over the knee and back in to sit on the thigh, leg should be straightened so that
the bar doesn’t need to move around the knee. Weight is still too far forward on
the foot.
Second Pull. bar path is not close enough to the body. No proper triple
extension, lacking hip drive, no explosive drive and no triple extension onto toes.
The Catch. The bar path started too far away from the body and then Owen had
to pull it back towards him forcing him to jump backwards for the catch. He had to
go into very deep squat because the bar did not go high enough due to a lack of
triple extension.
Set up for screening.
6 reps of 30kg
5 reps of 35kg
4 reps of 40kg
3 reps of 45kg
2 reps of 50kg Failed
1 rep of 55kg Failed
Assessment of corrective exercises
Ol ympi c We i ghthl i fti ng progra m for Owe n Ca s e y
Se s s i on numbe r Da te
Ti me s ta rte d Ti me Fi ni s he d
Wa rm UP
Wa l l s l i de s 3 s e ts of 8 re ps s houl de r mobi l i ty
Corre cti ve s
Sta rti ng wi th broom s ti ck
Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 1 1
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Sta rt Pos i ti on
Pos ture
Fe e t X X X
Re l a ti ons hi p be twe e n Hi p a nd Kne e
He a d Pos i ti on
Shoul de r X
Ba r Pa th X X
Pos ture
Fi rs t Pul l
Arms
We i ght Di s tri buti on X
Spe e d X X
Ba ck to Fl oor a ngl e
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Tra ns i ti on Pha s e
Pos ture
Arms
We i ght Di s tri buti on X
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Se cond Pul l Pos ture
Tri pl e Exte ns i on a nd Shrug X X
Arms (Ra ti ona l of whe re the y bre a k s tra i ght)
We i ght Di s tri buti on X X
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Ca tch El bows
Ra ti ona l for de pth X X
Pos ture
La ndi ng X X
Improvements from week 3, there were great
improvements in the lift, especially in the shoulder
position from the start to the finish of the lift. I
rescreened Owens shoulder mobility by assessing his
wall angels and noticed a significant improvement
from the previous time.
Improvement is still needed in his ankle mobility
and calve flexibility and also the speed of the triple
extension needs to be worked on. Also the landing
mechanics at the catch phase still isn’t great, there is
still movement to the back to catch the bar. The bar
position is still not close enough during the whole
movement.
Set up for screening.
6 reps of 30kg
5 reps of 35kg
4 reps of 40kg
3 reps of 45kg
Olympic Weighthlifting program for Owen Casey
Session number; week 6 to 11 Date
Warm UP
Exercise Weight/ Reps/ Sets Exercise Objective
Inch worm 3 sets of 8 reps Hamstring, ankle and hip and calv
Correctives
With 30kg to 40kg
Performance lifts
Power clean from start position 3 sets of 3 reps adding weight PP of 60kg
Phase of Lift Tec hnic hal Chec klist week 3 week 6 week 1 1
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Sta rt Pos i ti on
Pos ture
Fe e t X X X
He a d Pos i ti on
Shoul de r X
Ba r Pa th X X
Pos ture
Fi rs t Pul l
Arms
We i ght Di s tri buti on X
Spe e d X X
Ba ck to Fl oor a ngl e
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Tra ns i ti on Pha s e
Pos ture
Arms
We i ght Di s tri buti on X
He a d Pos i ti on
Shoul de rs X
Ba r Pa th X X
Se cond Pul l Pos ture
Tri pl e Exte ns i on a nd Shrug X X
Arms (Ra ti ona l of whe re the y bre a k s tra i ght)
We i ght Di s tri buti on X X
He a d Pos i ti on
Shoul de rs X
Ba r Pos i ti on X X
Ca tch El bows
Ra ti ona l for de pth X X
Pos ture
La ndi ng X X
Conclusion
65kg Owens new Personal Best!!
Especially improvements were made in the bar
position at the start of the lift
old injury that was never properly treated
his explosive hip drive over the last few weeks
really improved Owens speed of the lift and his
triple extension
The biggest improvement was to be seen in his
Catch phase of the lift, he was able to keep the
bar close to his body during the second pull and
proper triple extension improved the bar path