The document summarizes Owen Casey's 11-week weightlifting program to improve his clean technique. It provides details on his training history and a prior ankle injury. Screenings at weeks 3, 6, and 11 show improvements in shoulder mobility and positions, bar path, triple extension, and landing mechanics. By week 11, Owen set a new personal best of 65kg in the clean lift, demonstrating the effectiveness of the program in addressing his technical faults.

1. Weightlifting Presentation
By
John Hehle K00191505

2. 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.

3. Week 3: weightlifting screening
Phase of Lift Technichal Checklist week 3 week 6 week 11
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Pos ture   
Feet X X X
Rela tions hip between Hip a nd Knee   
Hea d Pos ition   
Shoulder X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Speed X X 
Ba ck to Floor a ngle   
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Triple Extens ion a nd Shrug X X 
Arms (Ra tiona l of where they brea k s tra ight)  
Weight Dis tribution X X 
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Elbows   
Ra tiona l for depth X X 
Pos ture   
La nding X X 
Ca tch
C lea n C heck lis t
Sta rt Pos ition
Firs t Pull
Tra ns ition Pha s e
Second Pull

4. 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

5. Session number Da te
Time sta rted Time Finished
Exercise Weight/ Reps/ Sets Exercise Objective
Ankle in a nd Outs 3 sets of 8 Reps Ankle Mobility
Over a nd Unders 3 sets of 8 reps Ankle a nd Hip mobility
Glute Bridge 2 feet a nd Russia n3 sets of 8 reps 10 sec hold Glute a ctiva tion
T-Spine Twists 3 sets of 8 reps on ea ch side T-spine Mobility
Wa ll slides 3 sets of 8 reps shoulder mobility
I Y W T Fa ce down 3 sets of 8 reps shoulder mobility a nd st
Sta rting with broom stick
Ha ng Jumps (focus on feet position)4 sets of 3 reps correct feet position whe
Triple Extension 4 sets of 3 reps work on explosiveness of
Ha ng ca tch (focus on technique)4 sets of 3 reps Using correct technique
Power clea n from sta rt position3 sets of 3 reps a dding weight
Comments from a thlete a t end of session
Olympic Weighthlifting progra m for Owen Ca sey
Wa rm UP
Correctives
Performa nce lifts

6. Week 6: Rescreening
Phase of Lift Technichal Checklist week 3 week 6 week 11
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Pos ture   
Feet X X X
Rela tions hip between Hip a nd Knee   
Hea d Pos ition   
Shoulder X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Speed X X 
Ba ck to Floor a ngle   
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Triple Extens ion a nd Shrug X X 
Arms (Ra tiona l of where they brea k s tra ight)  
Weight Dis tribution X X 
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Elbows   
Ra tiona l for depth X X 
Pos ture   
La nding X X 
Ca tch
C lea n C heck lis t
Sta rt Pos ition
Firs t Pull
Tra ns ition Pha s e
Second Pull

7.  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

8. Session number; week 6 to 11 Date
Time started week 6 Time Finished
Exercise Weight/ Reps/ Sets Exercise Objective
Ankle in and Outs 3 sets of 8 Reps Ankle Mobility
Raised toe/ heel toe touches 3 sets of 8 reps Ankle mobility
Russian Glute Bridge 3 sets of 8 reps Glute activation/ explosive
T-Spine Twists 3 sets of 8 reps on each side T-spine Mobility
Wall slides 3 sets of 8 reps shoulder mobility
Inch worm 3 sets of 8 reps Hamstring, ankle and hip and calv
With 30kg to 40kg
High Pull 4 sets of 3 reps Worki ng on s hrug and bar cl os enes s
Triple Extension 4 sets of 3 reps work on expl os i venes s of hi p dri ve
Scarecrow Turnover 4 sets of 3 reps explosive time to catch
Power clean from start position 3 sets of 3 reps adding weight PP of 60kg
Comments from athlete at end of session
Olympic Weighthlifting program for Owen Casey
Warm UP
Correctives
Performance lifts

9. Week 11: Final screening
Phase of Lift Technichal Checklist week 3 week 6 week 11
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Pos ture   
Feet X X X
Rela tions hip between Hip a nd Knee   
Hea d Pos ition   
Shoulder X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Speed X X 
Ba ck to Floor a ngle   
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Arms   
Weight Dis tribution X  
Hea d Pos ition   
Shoulders X  
Ba r Pa th X X 
Pos ture   
Triple Extens ion a nd Shrug X X 
Arms (Ra tiona l of where they brea k s tra ight)  
Weight Dis tribution X X 
Hea d Pos ition   
Shoulders X  
Ba r Pos ition X X 
Elbows   
Ra tiona l for depth X X 
Pos ture   
La nding X X 
Ca tch
C lea n C heck lis t
Sta rt Pos ition
Firs t Pull
Tra ns ition Pha s e
Second Pull

10. 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