The sport of weightlifting is the same for males and females. At competitions each athlete executes six lifts: three in the snatch and three in the clean & jerk. An athlete’s total score is determined by adding the highest successful snatch and the highest successful clean & jerk.
So, if competitions are the same for males and females, shouldn’t they also train the same way?
Not according to Anna Martin, president of the Missouri Valley Weightlifting Association. Coach Martin, owner of Kansas City Weightlifting, knows a little about female weightlifters. Now a Masters weightlifter, Anna began weightlifting at 14-years old. In the course of her career, she made two international teams, participated in a World Team trials, and was the first alternate in the Olympic team trials. She has also coached at some of the most reputable weightlifting facilities in the country, including the Olympic Training Center and Northern Michigan University.
Coach Martin has observed over years that female weightlifters perform better with a higher volume of repetitions than their male counterparts. Says Martin:
My female lifters perform better when I keep the volume high. In practice, I always program doubles for the snatch and clean & jerk and sets of 5 or more for squats. Even when a lifter is going for a max, I make them double it.
If we are not in a major competition, I make my female lifters double everything in the warm up area.
I think girls perform better on the platform and recover better with more reps.
What does this mean for you?
As a coach, try giving your female athletes more volume in their workouts. Be careful, however, not to overwork the joints through a combination of heavy weights and high volume. Increasing the number of reps may require backing off the weight on the barbell.
Photo Credit: Lifting.Life