Royal College Weightlifting

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Olympic Weightlifting is a sport in the Olympic Games where the athlete attempts to lift a loaded Olympic Barbell over his/her head. The two techniques in this sport are the snatch and the clean and jerk. The contestant has to compete in both these lifts for this event. The contestant has one lift for each technique and must lift more weight than the rest of the competition in his/her respective weight class. The Royal College Weightlifting Team are lifting some serious weights and securing top places at the school weightlifting meets. Fitness & Sports is proud to feature these strong boys from Royal College and show case their hard work and dedication that is enabling them to be successful in this sport of strength.

Interview With The Royal College Weightlifting Head Coach
Poorna Kahingala

Fitness & Sports: When did you take up this position and what are the achievements of your boys under your guidance?

Poorna Kahingala: I took up this position at Royal College at the end of 2015. There were not many boys who were doing weightlifting at that time. Weightlifting was not a popular sport at Royal College compared to rugby, cricket, rowing and tennis. We started with a few boys and within one year Royal Weightlifting Team won a Gold Medal by Juwan Jayawardena at the Junior Nationals in the Under 17 age group in the 94kg weight category. Royal College continued to win medals in weightlifting meets at the 69kg, 77kg, 85kg, 94kg+ and 105kg+ weight categories. Recently Royal College hosted the Inter School All Island Weightlifting Tournament and Royal College became Overall Champions in this tournament.

F&S: What is a good age for a child to start the sport of weightlifting and what is the youngest age category a schoolboy can start competing in this sport?

PK: In Sri Lanka the two categories for competition are Under 20 and Under 17. At Royal College we send the boys for competition from the age of 14 to compete in the Under 17 Category. In these two age groups there are 8 weight classes for competition. This is for boys and girls respectively. 12 years is a good age for a child to begin training for the sport of weightlifting. This does not mean at this age the child is lifting heavy weights. At this age the child is learning the techniques of the sport and preparing the mind and body to get accustomed to performing these techniques that require a lot of coordination between the mind, the nervous system, the joints and the muscles. It is easier to learn these at a relatively younger age. As weightlifting is a very scientific sport, a lot of preparatory exercises are done at this age to strengthen the body before the child starts to lift heavier weight in the competitions. A lot of fundamental repetitions are performed so the child will master the techniques before adding weight. Weightlifting is a very explosive sport so we condition the child’s muscles to be able to expend this explosiveness for the techniques. To build this explosiveness and master the techniques the child has to train correctly and consistently.

F&S: What are the main characteristics that you emphasize in your students?

PK: I expect my students to be honest. Honesty is the fundamental characteristic for anything in life.

F&S: What are the physical aspects that you work to build in your students?

PK: Quick reaction speed is very important. There are key body positions that the student must be able to perform. One example is the ability to perform a full squat (below parallel to the knees). Explosiveness is another key physical attribute we work on. The ability to concentrate is an important trait to perform the physical movements required. If the child has the determination and the commitment then I can build the physical characteristics required through the correct training. With little talent a child can still became a champion weightlifter as long as he has a lot of commitment and discipline. The will to succeed is very important and with that a child can build up the physical aspects required.

F&S: What are the reasons for the success that your boys have achieved in the recent years?

PK: I strive hard to ensure my boys understand the proper technique.

F&S: How many times a week does your team train and describe the training?

PK: We train 4 times a week. Every session lasts close to 2 hours.

F&S: What are your goals for the Weightlifting Team at Royal College and how do you plan to achieve them?

PK: My next goal is to win the Junior Nationals, Under 20 Shield in 2018. I am working towards my students qualifying for the 2019 Commonwealth Championships. I hope to see at least 1 or 2 of my students qualify for this championship. It would give me great happiness to see some of my students eventually represent Sri Lanka in weightlifting. This is possible with commitment, discipline, hard work and training smart.

The Heavy Lifters Of The Royal College Weightlifting Team

Name: Dinujaya Dilsara
Age: 20
Began Weightlifting: 2015
Achievements:
1st Place All Island Inter School 2018.
2nd Place Junior Novices Meet 2017.
3rd Place Junior Novices Meet 2016.
4th Place All Island Meet 2016.
Royal College Weightlifting Captain 2016.
Heaviest Weight Lifted: 106kg for the Clean & Jerk, 81kg for the Snatch at the All Island Meet 2017.
Lessons Learnt From Weightlifting: To succeed I have to have courage and make sacrifices and have the right attitude towards achieving my goals. Team spirit and team work are very important to achieve success.
Future Goals: To represent Royal College in my last meet which is the Junior Nationals and to win a medal at this meet. Then I wish to continue my weightlifting career and win some medals for Sri Lanka at the Commonwealth and Asian Games.

Name: Pasindu Malawalana
Age: 17
Began Weightlifting: 2016
Achievements:
Gold Medalist at the All Island School Meet consecutively since 2016.
Gold Medalist at the Novices, Junior Nationals and Inter House Meets consecutively since 2016.
Heaviest Weight Lifted: 125kg for the Clean & Jerk in the beginning of this year and 95kg for the Snatch this July. This was during our training sessions.
Lessons Learnt From Weightlifting: Never to give up and to always keep a very powerful mindset.
Future Goals: To win a National Medal before I turn 20. To participate in the Olympics in 2024.

Name: Nuwan Jayawardena
Age: 18
Began Weightlifting: 2016
Achievements:
The first Gold Medalist for Royal College at the Novices, first Gold medal for Royal College at the All Island Junior Tournament and first Gold medal for Royal College at the Junior Nationals.
The first Coloursman for Weightlifting for Royal College.
Royal College Weightlifting Captain 2017.
Won a total of 5 medals for Royal College.
Heaviest Weight Lifted: 85kg for the Snatch at the All Island Tournament. 106kg for the Clean & Jerk at the All Island Tournament.
Lessons Learnt From Weightlifting: The two lessons I learnt are to “Never Give Up”. Even when you are failing you must keep your sight on your goals and keep your mind strong and keep fighting to achieve what you want to achieve. The second lesson is to remember that there is always a team around you even though weightlifting is an individual sport one must not forgot to help and motivate others in the team and to appreciate the coach and all those who help the team so we can go and give our best for our college.
Future Goals: I want to participate in the Olympics and make Sri Lanka proud.