Lifting Curve

Every two weeks we raise the bar and bring you quality Weightlifting content that is educational, relevant, and entertaining. Our mision is to teach you how to can become a better educated Weightlifter and coach.
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Lifting Curve


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Nov 15, 2017

Anton and JP have a conversation with James Tatum about his athletic prowess over the previous quad.

Many of you know James as a former MDUSA athlete, Team USA athlete, and he's one half of the Weightlifting School Podcast.

James shares stories of his progress, what he's learned along the way, and he gives advice to younger lifters who are breaking out on the international scene.

James has a book out now, check it out here - The Physically Prepared Weightlifter

We also have an exclusive offer for all of our listeners - go to and sign up for the pre-launch of our new Weightlifting training and education resource.

Oct 30, 2017

Planning, Programming, Periodization: The 3Ps of Weightlifting


  • The 3Ps of Weightlifting: Planning, Programming, and Periodization - 01:00
  • Who deserves credit for the 3Ps - 02:00


  1. Janos Hugo Bruno “Hans” Selye created - GAS
  2. Leo Matveyev - 03:30
  3. Tudor Bompa - 05:18


  • Olympic Weightlifting is the reason we have the 3Ps - 05:50
  • Defining the 3Ps 06:50


  1. Planning - 07:00
  2. Programming - 07:40
  3. Periodization - 08:22


  • The 3 Phases of Weightlifting - 11:20
  • General Preparation Phase, Competition Phase, Transition Phase - 11:50


  1. How does the Macrocycle look during each phase - 13:00
    1. Microcycle - 14:00
    2. Mesocycle - 14:30
    3. Macrocycle - 15:05
    1. 1984 Los Angeles Olympics 16:30
  2. Applying the 3Ps to all sports - 16:12


  • Volume, Intensity, and Systems - 17:30


  1. Weightlifting Systems - 18:15


  • Sub-Phases: The Structure of a Phase - 19:21


  1. Preparation - Sub-phase
    1. Getting in shape with several methods - Hypertrophy, Cardiovascular, Anatomical Adaption training - 20:00
    1. Combo moves
    2. Neurological
  2. Pre-Competition
    1. Deload
  3. Transition Sub-Phase - 23:00


  • Intensity, Volume, Movements, Exercise Order - 23:26
  • Average Intensity - 23:57
  • The Structure of a Great Weightlifting Plan - 24:50


    1. Traditional lifts and/variations are a must
    2. Everyone needs to squat, pull, Press
    3. Cyclical in nature
    1. Warm up
    2. Skilled lifts (Snatch, Clean and Jerk)
    3. Strength work (squat, pull, press)
    4. Mobility/Recovery
  1. The Structure of an individual Workout - 25:50


  • Why should you care - 26:33
  • Better athletes understand their training - 26:45
  • Elements - 28:00


  1. Frequency varies
    1. Training sessions per week
    1. Linear
    2. Block
    3. Undulating
  2. Intensity varies
  3. Movement/Exercise type
  4. Positions
  5. Blocks/Racks


  • Resources for Weightlifting Programming - 30:36



Oct 17, 2017

In this episode, JP and I discuss Online Coaching and Programming.

This is a hot-button topic and we have only begun to scratch the surface. Below are show notes that give you an idea of what we specifically talked about and stay tuned because I'm sure we will return with more episodes on this topic.

  • 00:40 - Remote coaching and business
  • 02:25 - Defining Remote Coaching
  • Limited Access to Weightlifting
  • Benefits of Remote Coaching and Programming
    • Time
    • Differentiation
  • 11:00 - Drawbacks
    • Technique
    • Variation of service
    • Who is coaching you?
  • 16:30 - Individuality
  • 18:45 - Templates: Pros and Cons
  • 21:25 - Value in Weightlifting: Personal Training vs Coaching
  • 23:30 - Who is Remote Coaching for?
  • 25:25 - Picking the right coach
    • Basic plans - $10-50
    • Premium plans - $50-75
    • Top tier plans - $150-250
  • 29:00 - Video analysis
  • 30:55 - Advice to customers
Oct 2, 2017

03:20 - Pan AmTeam Leader position

05:20 - From elite athlete to Team Leader

06:40 - The responsibilities of a team leader

10:45 - USA Weightlifting Coaching Committee

11:15 - FirstCoaching Committee meeting for in Anaheim, CA

12:15 - Cara's Coaching Academy

16:35 - Cara's inspiration and experience

18:50 - Bridge Athletes

22:00 - New Generation Gap

24:15 - Remote coaching

28:20 - CH Fitness and Performance

29:25 - Competition Mindset

37:40 - How to contact Cara Heads-Slaughter

Sep 11, 2017

In this episode we discuss the a recent rule that changes the way we determine placement in competition. Lifters are no longer allowed to win based on bodyweight, and because in Weightlifting there are no ties, how do we determine who wins if two (or more) lifters end the competition with the same totals?

The short answer is whoever lifted it first.


  • Because a weight category is broken into multiple sessions, people get confused. Our primary question for breaking ties changed from “Who is lighter?”, to “Who did it first?” It tends to get messy in competitions where “A” and “B” sessions occur.
  • Here is what the IWF TCRR says about the classification of athletes:
    • *6.8.2 Factors to decide the classification of athletes in the Snatch and Clean & Jerk
    • best result – highest first; if identical, then:
    • Best result’s attempt number – least number of attempt first, if identical, then:
    • Previous attempt(s) – lease number of attempt first, if identical, then:
    • Lot number – lowest first*

Instagram: @oliftmagazine, @iamantonj, @jpnic419

Aug 28, 2017

Olympic weightlifting goes to Grand Rapids, Michigan for the American Open Series III on September 8-10, 2017.

JP and Anton focus specifically on The 2017 World Team Qualifier. Several of top-athletes will battle it out for the 8 spots (+2 alternates) on the Women’s team and the 8 spots (+2 alternates) for men.

The American Open Series III will be held simultaneously at the DeVos Place with the neighboring Amway Grand Hotel serving as the competition hotel.

Aug 14, 2017

Anton and JP discuss a hot topic, at the moment, of lifting on a National stage. The BIG QUESTION we debate over is, "Are you a national level lifter if you qualify for the American Open?" 

Jul 19, 2017

JP and Anton discuss the new Lift Clean program and the American Open series 2 briefly, and deep dive on a discussion on the 2017 Pan American Championships.

This year, the competition will be in Miami, FL USA. As we mention on the show, USA Weightlifting is making Weightlifting a destination sport.

Some big name lifters, like Morghan King and Donovan Ford, won't be in action at the Pan Ams because they will compete at AO Series 2. We believe this is an advantageous strategy because they will be able to lift after knowing the numbers they need to achieve a higher ranking than their counterparts.

Olympian Sarah Robles will be in action and she will fight for gold. She is a top medal prospect as well as almost every TeamUSA female athlete. Some of these lifters include Allyssa Ritchy, Jessica Lucero, Cortney Batchelor, Mary Peck, Mattie Rogers, and Ali Ludwig.

The men's team is stacked with medal prospects as well. From the 85kg weight category to the 105+, Team USA can bring home hardware. Be on the look out for James Tatum, Colin Burns, D'Angelo Osorio and Caine wills to name a few.

Stay tuned for great lifting and make sure to watch the competition live on USAWeightlifting's website.

Jun 26, 2017

JP interviews Don Ricci, head coach, and owner of Delta Weightlifting. Don shares his apprenticeship under Sean Waxman (Waxman's Gym), the philosophies and mantras of his gym, and he talks about his planned vision for Weightlifting success. Fun fact, Don is one of the only coaches to use a written business plan to guide the operation and desired outcome of his business.  

Jun 12, 2017

Anton and JP discuss the most recent news about doping in Weightlifting.

May 30, 2017

JP interviews Suzy Sanchez to discuss her new role at USA Weightlifting. 

May 22, 2017

Anton and JP discuss the past, the present, and future of making money in Weightlifting.

May 9, 2017

We bring on Travis Cooper, 3-time National Champion, Pan Am Medalist, and World Team member, to help us discuss the 2017 USA Weightlifting National Championships.

We discuss each weight class for the men, women, and we predict what teams are set to win.

May 1, 2017

This week on the OLIFT Podcast, we interview Joe Szymanek, founder of Joe's Barbell and Co-host of the Doc and Jock podcast. Joe and Anton talk Weightlifting, business, and everything in between.

Apr 17, 2017

We’re excited to bring Mike Gattone on the show. Gattone coached Tara Nott Cunningham, the last American weightlifter to win an Olympic gold medal, and he’s discussing his new role and responsibilities as the Assistant Technical Director at USA Weightlifting.

Apr 3, 2017

We interviewed Josh Cox, Founder and Editor in Chief of Lifting Times. Cox produces the only free Weightlifting magazine in the United Kingdom, and he tells us all about publishing a weightlifting magazine in the UK. He also share insights on the status of British Weightlifting.

Mar 20, 2017

Anton and JP discuss Weightlifting competitions from an unusual angle. The question of the day is "Are we in a Weightlifting competition boom?" Lots of statistics and factors play into Weightlifting's popularity. We had the CrossFit boom, then the Seminar/Coaching course boom, and the next step in the evolution of our sport is the Competition Boom. Weightlifting is more accessible now than it has ever been, and there are hundreds of local competitions every month. Is this bad, is this good? Listen up and then make a decision yourself.

Mar 5, 2017

Kristin Newman of talks about SPS Gym, her approach to using Weightlifting and other strength sports in their gym business.

Feb 16, 2017

We caught up with Mike Graber from Barbend, and he helped us break down every weight category for the upcoming 2017 National Junior Championship. As always, we made some predictions, but as we know, anything can happen. #RaiseTheBar #OLIFT

Jan 30, 2017

Anton and JP take a few minutes to tell you more about what's the come of OLIFT in 2017.

Dec 4, 2016

This is part 2 of our discussion of the 2016 American Open. We touch on our previous conversation about team scoring, competitive battles to expect, and the significant improvements made by female lifters.

Dec 2, 2016

With less than a week to go until competition, the anticipation is rising for this year's American Open. Over 850 lifters will head to Orlando, Florida and battle for the final time in 2016. We break down each weight class, the top lifters to look for, and a special announcement of a lifter being inducted into the Weightlifting Hall of Fame. 

Nov 17, 2016

Kevin Doherty is the head coach and co-founder of Hassle Free Barbell in Northern, CA. Hassle Free is one of the premier teams in the country for athlete development and success from youth level competition all the way to senior international lifting. In addition to the success of the club, Kevin has become one of the best strategic coaches in America. He’s coached for Team USA at multiple World Championships and most recently the Olympics. In this episode we talk to Kevin about the club’s history, competition strategy, counting cards, handling athletes and more.

Oct 25, 2016

JP Nicoletta and Anton Jefferson discuss Rule Changes, and the 2017 Competition Calendar. With new rules and more competitions, comes big changes for Weightlifting around the world. Specifically for the 2017 Competition Calendar, we focus on meets in the United States and we get to dissect the new American Open series.


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