Monday, August 27, 2012

Training Plan for Tuesday August 28th, 2012

Learning the Olympic Lifts
It can be a bit overwhelming for someone who is not used to moving heavy weight quickly to understand some of the technique behind the Snatch and Clean and Jerk. Noted weightlifting coach Greg Everett refers to the following learning and teaching progression.

1. Position: Are your feet and hands where they need to be every time you approach the bar?
2. Movement: Does the athlete understand the proper sequence of mechanics for each lift -i.e. extension of the hips before any arm bend occurs?
3. Speed: Is the athlete able to grasp the concept of being aggressive with each lift and pulling/pushing under the barbell quickly?
4. Load: Once the above criteria are met, it's then time to focus on getting stronger!

The reason for mentioning all of the above is that until you are pretty solid on points 1-3, you should not be overly concerned with piling big weights on the bar. PR's make us feel good but in the long run you're doing more harm than good by drilling sloppy technique and building defective motor patterns. If you perform a successful but sloppy rep, stop right there and either stay at that weight until you groove the lift or even drop down a bit.
Tuesday 8/28 Class
Skill Transfer:
     - Clean Complex: Hang Pwr Clean, Hang Squat Clean, Squat Clean
     - Clean to Jerk Transition Drill (adjusting hand and foot position between the clean and the jerk)
     - Review of Front Squat Mechanics

Clean Pulls:
     - 3 sets of 3. Work up to about 85% of your 1RM Clean if you know what that number is.

Hang Power Clean & Jerk:
     - 5 sets of 3 + 1 (meaning 3 cleans, then right after 3rd clean perform 1 jerk). Start at 50% and work up from there.

Front Squat:
     - 3 sets of 3 reps at 70-85% of 1RM FS

Monday, August 20, 2012

Training Plan for Tuesday August 21st, 2012

     - Split Snatch Drills
     - Snatch Balance Progression

     I. Snatch Grip Deadlift from deficit (stand on 10 or 25# bumper): 5 sets of 3 reps
      - Work on keeping chest up and not leading with hips on first pull

     II. Snatches* on the minute for 15 minutes
     First 4 minutes = 3 reps @ 60%
     Next 4 minutes = 2 reps @ 70%
     Last 4 minutes = 1 rep @ 80%

    * You can do power, split or squat snatches

Monday, August 13, 2012

Training Plan for Tuesday August 14th, 2012

Skill Review:
     Squat Clean: Tall Cleans
     Jerk: Jerk 'n Split Drill

     I. 2 Position Squat Clean (first position from Hang, 2nd position from floor)
         - 6 sets, start at 70% and work up to about 80%

     II. Jerk
          - 1-1-1-1-1-1-1 (7 "Heavy singles") Bar is to be taken out of rack @ start of each rep

Monday, August 6, 2012

Training Plan for Tuesday August 7th, 2012

Have you been able to catch any of the Weightlifting events from the 2012 Olympics? If you can't find anything on TV, check out the NBC Olympics website for replays.

Skill Review:
     Snatch warmup w/ barbell
     Clean & Jerk warm-up with barbell

Workout: "Vagabond Weightlifting Total" (compare to June 3rd results)
     I. Snatch
          - Take up to 10 minutes for warm-up sets. Then take 3 attempts at a max Snatch*

     II. Clean & Jerk
          - Same condition as above*

* if you are new to Olympic Weightlifting, do not go for a max attempt. Start (very!) light and work up to a moderate weight while maintaining good form.