Strength Training Goals:

Dean is a university student who is pursuing a three year degree in "Coaching Science".  He hopes to become a strength and conditioning coach for athletics and rugby at the Australian Institute of Sport.  Dean has weight trained for the past 5 years.  He is involved in high intensity workouts to build power, strength and increase muscle mass.  He is currently weight training in preparation for a competition to be held within the next 6 months.
 

Athletic Achievements

1st place:  2005 ACT State Championship - 105+kg division
 

Nutrition:

Dean includes in his diet red meat, poultry and dairy.  He eats 3 meals a day and pays attention to carbs prior to training.  His workouts are usually followed by a protein shake.    Due to time constraints Dean sometimes indulges in fast food at lunchtime. 

Supplementation:

Protein shakes.

Hobbies and Special Interests:

Dean enjoys gong to university and has a real passion for music. 

Reason for Participating in the Study: 

"I have read about the benefits of EFA's and wanted to help raise awareness and clarify their use for sports (as well as see the effect one me).  My degree is sports related and its great to be involved in the process of research."
 

Weightlifting/Event Training: 

Dean Olympic weight trains six days a week
for one hour during each session.  He does a full body routine.
 

Olympic Workout Information
Level of Training:  Intermediate

MONDAY

Snatch

Clean and Jerk

Squat

TUESDAY

Clean Pull

Overhead Squat

WEDNESDAY

Snatch

Clean and Jerk

Front Squat

THURSDAY

Snatch Pull

Jerk from Rack

FRIDAY

Snatch

Clean and Jerk

Squat

The sixth day workout is performed as a weights circuit that uses either dumbbells or kettle bells usually 6 exercises for 15 reps. - repeated 3 times with no rest between exercises and 2 minutes between laps. Dumbbells include: side raises, step ups, good mornings, lat rows, burpees, and good mornings.  Kettlebells include: one arm swings, cleans, snatches, presses, anchor rows, farmers walks.

Health and Fitness Background by Dean Redzic: 

For as long as I can remember I have been overweight. I joined a gym over seven years ago with the intention to lose weight. The gym was a commercial gym at a pool with instructors who had no interest in writing programs, so I ventured to libraries and newsagents looking for training programs. I struggled, adapting training from the magazines but changing them too much and not seeing the program through. At this stage I didn’t understand periodization or volume at all. This phase of my training was almost a waste. But I did develop a great love for getting stronger. My strength was quite terrible to begin with (being just able to bench press the bar) and I did manage to lose a bit of weight. A new job at a supermarket would see me joining a different gym, a “hardcore” gym with power lifters and bodybuilders. It was a great eye opener to the world of strength. Before this time I had no idea what powerlifting was.

I began training with the “right people” who gave me little hints and ideas that would send my curiosity soaring. I began buying book after book on strength and became addicted to the Internet powerlifting sites. However not seeing the whole picture I really slacked off on nutrition and again put on most of the body fat I had lost. I had also gotten caught up in the dogma “lift big, eat big”. I never managed to compete in an official powerlifting competition but was able to achieve a 240kg deadlift in the gym. At this stage I began working and  decided decided to also go to community college, which made it hard to maintain my strength (both work, and school were full-time). I then began training at home, purchasing a home gym with power bar. This made training a little bit easier.

In 2002 I watched every event on TV of the Commonwealth Games. It was that time I discovered weightlifting. I was in total awe of the pure power and physiques of these athletes. However I couldn’t find a coach in my area at the time and lost interest in the sport pretty quick. I continued lifting at home and decided to try my hand at shot put. I was being coached by an amateur with no history in the sport. He had no real great understanding of shot put, but was the only available coach in my state. The longest throw in training was 14 meters with 8 weeks of training.

My interest of weightlifting was re-sparked when by chance I discovered a club training at a university. I left shot put behind and started chasing my weightlifting dream. Gaining a little strength with cookie cutter programs from the head coach I ventured to a new coach (who is an athlete in the club) and continued making gains with the clean and jerk and snatch. At this stage I am starting to return to my prior strength levels. My dream is to clean and jerk over 200kgs in a lighter weight division. My ongoing goal is to reduce my body weight but still get stronger.

I am currently a university student pursuing a three year degree in Coaching Science.  I am in my first year and doing well in my units. I hope to work in the field after my second year and move up the ranks.  I would like to become a strength and conditioning coach for athletics and rugby at the Australian Institute of Sport.

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