For this blog post we sat down to interview Olympic Weightlifting Coach Wil Fleming: https://1kilo.shop/
As an Olympic Weightlifting Coach and a Masters Weightlifter, you’ve coached some of the most elite lifters in the world. Coaches and athletes often get very good at the big lifts but neglect the supporting smaller muscle groups. While we know the best way to get better at weightlifting is to practice weightlifting, adding accessory work to break through plateaus and shore-up weak links in the kinetic chain is crucial for any level of weightlifter.
What are the benefits of adding accessory work into your weekly workouts?
For a weightlifter it is really easy to get too dialed into the competition lifts. It makes sense and we’ve all done it, but we must keep in mind that it is the sport in which you are competing. It would be like a baseball player only playing baseball. You’re really likely to end up with some overuse issues. We need to round out our training with strength and conditioning in the form of accessories.
What percentage of your workout do you like to devote to accessory work?
This varies from early in a training block, say 12-16 weeks out, during which time probably 60-70% of training is accessory work. In the last 2-3 weeks before a meet that might be as low as 10-15% of the overall workload.
When in your workout should you add accessory work?
We do our competition lifts earliest in training so that we can place the highest technical emphasis on it under conditions in which the athlete is “fresh.” As we accrue fatigue in the session we will switch the focus to accessory work.
When do you like using heavier medicine balls like D-Balls?
D-Balls have a couple really great benefits. First is in the accessory work. Replacing DB’s or a Kettlebell with a D-ball for things like single leg and posterior chain work, such as a bear-hugged RDL with a D-Ball instead of dumbbells, can really induce some unique challenges to trunk stability and upper body strength.
Early in a training block we may focus much more on ESD (Energy System Development), and in those times replacing a barbell with a D-Ball for complexes is a great choice. The goal in those isn’t competition efficiency but rather the energy systems themselves.
Are there benefits to using D-Balls for novice weightlifters to train the big lift patterns?
Certainly! I find the biggest benefits are in times where you want to take your training on the road, especially with teams of the field and court variety, using D-Balls as a sub, or assistance to your big lift patterns can be great. In these instances you can take training to the court itself if needed and get the same benefits and still support your weight room movements.
How do you use heavy med balls to reinforce what you teach?
Using the heavy balls to support ideas like the high pull in lifting, especially the concept around making the barbell weightless and moving around it, can be accomplished with the D-Ball. I’ve found that throwing a ball in the air connects much more easily than throwing a barbell in the air. Conceptually that is what we do with the barbell, as weightlifting is a BALLISTIC movement, so the ball makes athletes understand that.
What are your favorite D-Ball exercises for you and your athletes?
I love this series:
For your go-to D-Ball exercises, what weight or weight range do you prefer? And is there a way to gauge if you need to increase or decrease weight when performing these movements?
I have a 50 lbs ball which I find to be really versatile. I love the ballistic nature of using a medicine ball and a 50 allows me to train with it easily and move dynamically. For larger groups sizes from 30-50 lbs will allow you to accommodate athletes of various abilities and strengths.
