인덱스
Ⅰ. 역도의 이해 ··························································································· 1
1. 역도경기의 역사 ··························································································· 1
가. 근대올림픽 대회 이전의 역도경기 ······················································ 1
나. 근대올림픽 대회 이후 역도경기 ·························································· 3
다. 우리나라 역도경기 ················································································ 3
2. 역도경기의 특성 ··························································································· 6
가. 계체(weight-in) ······················································································ 7
나. 인상경기(the snatch) ············································································· 7
다. 용상경기(the clean & jerk) ·································································· 8
라. 역도선수의 특성 ·················································································· 9
3. 역도 경기시설 및 용구 ·············································································· 14
가. 바(bar) ·································································································· 14
나. 경기대(competition platform) ···························································· 15
다. 전자 심판 판정등(attempt board) ···················································· 15
라. 역도 고무원판(discs) ············································································ 16
마. 계체 저울(scales) ················································································· 16
바. 선수 개인용품 ······················································································ 16
사. 기타 장비 ····························································································· 17
4. 역도 경기방법 및 규칙 ············································································ 18
가. 경기종목 ······························································································· 18
나. 참가선수 ······························································································· 18
다. 인상 종목(snatch) ················································································ 19
라. 용상 종목 (clean and jerk) ································································· 20
마. 역도 경기 주요 규정 ··········································································· 21
II. 역도의 스포츠 과학적 원리 ································································· 24
1. 역도경기의 경기력 결정요인 ···································································· 24
가. 인상경기의 경기력 결정요인 ······························································ 24
나. 역도 용상 종목의 경기력 결정요인 ·················································· 34
2. 역도경기의 운동역학적 원리 및 적용 ··············································· 36
가. 운동역학적 효율성 이해 ····································································· 36
나. 운동역학적 효율성 적용 ····································································· 40
3. 역도경기의 스포츠 심리학적 원리 및 적용 ············································ 45
가. 스포츠심리학의 이해 ··········································································· 45
나. 역도 경기력의 심리학적 이해 ···························································· 48
다. 스포츠심리학의 적용 ··········································································· 52
라. 심리기술훈련의 실제 ··········································································· 63
4. 역도선수의 운동수행능력 향상을 위한 운동생리학적 적용 ················ 78
가. 역도선수들의 건강관리 및 체력관리 방법 ······································· 79
나. 역도선수들을 위한 트레이닝 원리 ···················································· 86
다. 역도선수들을 위한 근력의 기초 이론 ··············································· 87
라. 역도선수들을 위한 근력과 파워 트레이닝 원리 ······························ 89
마. 역도선수들을 위한 저항성 훈련 유형에 관한 이론 ························ 90
바. 역도선수들을 위한 근력 훈련에 관한 이론 ····································· 91
사. 올바른 저항성 훈련 기술 ··································································· 92
아. 역도선수들을 위한 파워에 대한 이론 ··············································· 93
자. 역도선수들을 위한 영양 ····································································· 95
차. 보조식품 및 약물 복용 ······································································· 98
Ⅲ. 역도경기 기술의 구조와 훈련법 ······················································ 100
1. 역도의 기본기술 ······················································································· 100
가. 바벨 잡는 방법 ·············································································· 100
나. 발의 위치(인상, 용상 동일) ······························································ 101
다. 그립의 너비 ························································································ 102
라. 스트랩 사용법 ···················································································· 103
2. 인상 기술구조 ··························································································· 104
가. 시작자세(starting position) ································································ 105
나. 무릎높이까지 끌기(lift to the level of the knees) ························ 106
다. 몸통 펴고 잡아채기(full with bar full extension) ··························· 107
라. 잡아채기-앉아받기(squat snatch) ····················································· 107
마. 앉아받기-일어서기 ············································································ 108
3. 용상(clean and jerk)의 기술구조 ·························································· 110
가. 클린 시작자세(clean starting position) ············································· 111
나. 무릎높이까지 끌기(lift to the level of the knees) ························ 112
다. 몸통 펴고 잡아채기 자세 ································································· 112
라. 앉아받기 자세 ···················································································· 113
마. 일어서기 ····························································································· 114
바. Jerk 시작- Jerk Dip (구름자세) - Jerk Up(올림자세) ··················· 116
사. Jerk Split(두발 벌리기) - Recovery(고정하기) ································ 117
4. 역도경기의 훈련 및 지도방법 ································································· 119
가. 훈련방법과 지도 ·············································································· 119
나. 인상(snatch) 훈련방법을 위한 구간 정의 ······································· 122
다. 인상(snatch) 훈련 및 지도 ································································ 123
라. 인상 기술향상을 위한 파워 훈련 ···················································· 132
마. 인상 기술향상을 위한 구간별 보조훈련방법 ·································· 137
바. 인상(snatch) 동작의 실수와 교정방법 ········································· 146
사. 용상의 기술훈련 방법 ······································································· 147
Ⅳ. 역도체력의 구조와 훈련법 ······························································· 180
1. 체력의 개념 ······························································································ 180
2. 체력의 요소 ······························································································ 180
가. 기초체력 ····························································································· 180
나. 전문체력 ····························································································· 197
Ⅴ. 역도 훈련프로그램 구성 및 지도안 ················································ 199
1. 훈련프로그램의 구성 원리 ······································································ 199
가. 일반적인 훈련원칙(general training principle) ································ 199
나. 훈련량의 설정 및 훈련프로그램의 실례 ········································· 200
다. 훈련계획의 수립과정 ········································································· 205
라. 경력에 따른 훈련프로그램 ······························································· 207
마. 훈련지도안 작성 ················································································ 214
<참고문헌> ································································································ 216
<색인> ······································································································· 218
<부록> ······································································································· 220
