AGM 2018 Summary

1. SA Masters Colours criteria: in order to get Colours lifters have to attain the World Masters qualifying standard and get selected and compete for SAMWF on the team.

2. Elite lifters: Best Overall Lifters at SA Champs, Arnolds and/or international competitions where SAMWF is represented as a team. Podium winners at pre-selected international comps. This will be implemented from 2018. Lifters will be allowed to put "Elite Lifter" badge on tracksuit/blazer.

3. SA vs Aus international competition approved and will be held 2nd weekend in April 2019.

3a.  The SA teams will be selected from SA Champs and 2 more qualifying competitions to be held early in 2019.

3b. Peter Pretorius from Port Elisabeth (Mona's gym) expressed interest in hosting one of these comps.

3c. Caroline expressed an interest in hosting 'A Celebration of Lifting/SA vs The Rest' competition again next year. This could be the other qualifying comp?

3d. Koos will be sending a formal invitation to Australia Chairperson this week and investigating how to get the competition recognised on the international calendar.

4. Koos will investigate possibility of making Arnolds into an African Masters Championships.

5. Committee:

5a. Resignations: Allan Knoetze resigns as development coordinator

Antoinette Kriel resigns as Secretary

Michelle resigns as website development Coordinator

5b. Positions filled:

Koos stays on as Chairman

Marna Schmidt is elected as Secretary

Michelle de Jong moves over to Development Coordinator

Caroline Wolf stays on as Competitions Coordinator

Ruhan Koekemoer stays on as Social Media and Marketing Coordinator

Delia Jordaan takes over website development

Aletta Beeselaar agreed to act as Masters rep in WP

Mpumalanga, Limpopo and Gauteng are already represented on the committee and will continue to work with Michelle to grow their provinces

It was agreed that Peter Pretorius will be approached to represent Eastern Cape

Representatives will be found for KZN and Free State next.

6. Development Strategy for 2019 was accepted.

7. Antoinette Kriel was accepted as honory member with full voting rights. She will continue to make contributions where she can.

8. Caroline will investigate the possibility of appointing an appropriate person on commission basis to help her get more clubs interested and able to host competitions. Once successful in Gauteng the concept can be rolled out to other provinces.

9. Koos and Antoinette will look into the problem of getting more referees qualified for Masters competitions.

Hoe oefen jy as Master weightlifter?/How do you train as a Masters Weightlifter

Elke afrigter het sy eie idees. Hiermee 'n paar idees wat ek met sukses in my eie programme gebruik. Ek was tot op ouderdom van ongeveer 28 'n aktiewe gewigopteller, daarna tot op 55 fiks gebly en van toe af as master begin deelneem. My ondervinding het my geleer dat ek minder goeie gewigoptel doen sodra ek van die volgende beginsels afwyk:

1. Ouer lifters het meer rus tussen oefensessies nodig as jonger lifters. Vergeet van twee keer per dag oefen. Ek oefen 3 of 4 keer per week en word swakker as ek meer gereeld oefen.

2. Oefensessies se intensiteit moet hoog wees. My sessies se intensiteit is nou selfs harder as wat dit in my twintigerjare was. Daarby moet sessies nie langer as een uur duur nie. Een van die groot redes waarom jy met ouderdom verswak is agv afname in testosteroonproduksie met ouderdom. Dit is egter bewys dat kort/harde oefensessies toename in testosteroonproduksie het - sessies langer as een uur het die teegestelde effek en is dus nadelig. 

3. Ek doen my swaar squats met kettings saam met die gewigte. Kettings help om die stress op die kniee te verminder en bou daarby beter beenkrag as gewone squats.

4. Ek gebruik as supplemente gabba en HMB. Beide hierdie produkte speel rol om veroudering teen te werk.

5. My week bestaan meestal uit 2 tegniek en 2 kragsessies. Die een kragsessie werk ek met swaar gewigte aan basiese krag en duur ongeveer een uur. Die ander sessie is ekstreme intensiteit en duur 12 minute. Met beide tegnieksessies word snatches en clean en jerks gedoen. Die aantal reps en sets hang af van seisoen.

6. Reg eet is baie belangrik soos jy ouer word. Sorg dat jy vleis, aartappels, eiers, groente, vrugte, rogbrood en slaai eet met minimum suiker. My eetplan sluit net hierdie voedselgroepe in en niks anders.

7. Kompetisies is daar om jou 1 rep pb te doen en nie oefening. Ek doen nooit personal bests met oefening nie. My tegnieksessies sal bv bestaan uit 5x2 met 80% van my pb of 5x1 met 90% van my pb.

8. Baie coaches gebruik pulls om krag te bou - my eie ondervinding is dat dit nadelig op my tegniek inwerk.

9. Met ouderdom verloor jy soepelheid en plofkrag. Maak dus met jou tegnieksessies seker dat jy met elke rep op plof en spoed konsentreer. Vir soepelheid moet squats do diep as moontlik gedoen word.

10. Slaap genoeg. Hier fouteer ek want my werksprogram laat net 6 ure vir slaap toe. Die week voor kompetisie probeer ek 8 ure per nag slaap.

Lekker oefen en kontak my gerus as ek kan help.

Koos Henning


Every coach has his/her own ideas. Here are a few ideas which I have successfully implemented in my own programming. Until the age of 28 I was an active weightlifter, after which I stayed fit until the age of 55 when I started competing as a Masters weightlifter again. Experience has taught me that my performance suffers if I start ignoring the following principles:

1. Older lifters need more recovery time between training sessions than younger lifters. Forget about training twice a day; I train 3-4 times a week and actually become weaker if I increase my training frequency.

2. The intensity of training sessions should be high. The intensity of my training sessions now is probably greater than they were in my twenties. Saying that, training sessions should not last longer than an hour. One of the main reasons why a person loses strength with age is due to the decrease in testosterone production. It has however been shown that intense training sessions of short duration can increase testosterone production. Sessions lasting longer than an hour have the opposite effect.

3. I do my heavy squats with chains added to the weight on the bar. Chains help to decrease the stress on ones knees and is also beneficial to strength gains.

4. I use Gabba and HMB as supplements. Both of these supplements help to reduce the effects of ageing.

5. My training week consists mostly of 2 technique and 2 strength sessions. The one strength session I work with heavy weights to build strength and lasts about an hour. The other session is an extremely high intensity session lasting about 12 minutes. In both technical sessions I practice the snatch and clean and jerk, the number of reps and sets varying according to the time of year I am in.

6. Eating correctly becomes very important as one becomes older. Make sure you get in proteins, complex carbohydrates with a minimum amount of sugar. My eating plan includes only meat, potatoes, eggs, vegetables, fruit, rye bread, salad and nothing else.

7. Leave your 1 rep max PB’s for competitions, not your training sessions. In training I would go up to 80-90% for reps of 1-2, nothing more.

8. Many coaches use pulls to build strength – my personal experience is that it negatively affects my technique. You have to find what works for you.

9. With age one starts to lose mobility, power and speed. Make sure that you therefore concentrate on power and speed with every rep during your technique sessions. For mobility make sure you do full range movements, e.g. make sure your squats are as deep as possible.

10. Sleep enough. Here I struggle as my work load only allows for about 6 hours of sleep a night. However the week before a competition I try to get 8 hours of sleep in every night.

Enjoy your training and feel free to get in touch with me if you need help or advice with anything.

Koos Henning

South African Masters Weightlifting Federation: Highlights from 2016

South Africa had a history of great masters weightlifting. During the late 80’s and 90’s names like Nash, Kaplan, Asaro, Montgomery, Gaffley, Hofmeyr and Kinghorn and others were well known. Our masters competed internationally and we had world class lifters spread over all the weight and age categories. However despite the fact that masters weightlifting became one of the most popular sports internationally, Masters weightlifting in South Africa dwindled into non-existence.

More recently the 2013 - 2016 American Masters Weightlifting Championships were won by Ryan Erasmus. He also broke all the American Masters records in his category but till 2015 he was unfortunately not allowed by the SAWF to present South Africa internationally in national colours. In 2014 he represented South Africa at the 2014 Masters Weightlifting World Championships in Copenhagen Denmark. but was not allowed to wear any insignia or National Colours of South Africa as his request to sign his entry was denied by the President of the SAWF.

After being absent from the international scene for many years South Africa was once again represented on the world stage by Koos Henning who competed in the 2015 World Championships in Finland, securing a sixth place in the men 55 – 60 age category and 77kg weight category. This was followed up by the establishment of a new South African Masters Weightlifting Federation (SAMWF) in 2016.

Within one year South Africa’s masters weightlifting grew from no existence to a force to be reckoned with by the rest of the world.

We wrote our own constitution according to which we act as an independent entity but under the umbrella of the SA Weightlifting Federation and we selected a committee with Koos Henning as chairman and Antoinette Kriel as secretary.

The SAMWF is now formally recognised by the World Masters Weightlifting Federation.
Standards for South African Masters records were set for all the categories and we designed a new national emblem.

In 2016 we had our first national championships with Susan Van Zyl Claassen winning best overall female lifter and Koos Henning winning the best overall male lifter award.

The highlight of the 2016 lifting season was the World Masters Weightlifting Championships in Heinsheim Germany. Thirteen of our top master weightlifters competed. It was the biggest weightlifting competition ever with 47 countries and almost a thousand weightlifters competing. Keeping in mind that this was our first team competition in many years we are very proud to know that we had made an impact on World Weightlifting. Our men and women teams both got a 9th place in the team competition and three of our lifters (Corien Potgieter, Ryan Erasmus and Greg Shushu) got gold medals in their categories. A 9th place for our team and three world champions is really an outstanding accomplishment.

It is our mission to build on the solid foundation set in 2016 and grow masters weightlifting in South Africa bigger and stronger than it has ever been.



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