We only trained once again today and although it was frustrating working on weaknesses, that is why myself and Zag came here. The focus was on the first pull in the Snatch while yesterday it was on the catch portion of the lift. Tom had me start from the top of the first pull going down and we started off using 25kg bumper plates to raise the height. Within twenty minutes I was able to get down to the floor and get pretty well locked in from the bottom.
The main coaching queues were really forcibly getting the knees out in the bottom; focusing on gettting the scapula down and back, rather than just back which in turn got the chest out; elbows brought back around clockwise to open up the chest and lock up the upper back and the chin tucked in rather than jutting out. Obviously focusing on all these actions and tensing the appropriate muscles was tiring, but if it is turned into a habit and I get more efficient and mobile in those areas, all will be good. I worked up to a few Power Snatches with 80kg.
We also worked on the Power Clean and Power Jerk and the focus points were keeping the back locked a lot more than I had previously and to maintain that back lock in the catch. The principles seem to be the same throughout the lifts and I found this helpful. I worked up to 3 singles with 110 and then went on to his modified RDL exercise that is a great back exercise for me. I find it good for muscle education and also strength in the lower lumbar area. We did a lot of soft tissue work on the upper back and shoulders that we both found very helpful also.
David mentioned a valid point the other day when he commented that the weights we were lifting were too light and that we were doing too much functional work. Firstly, the weights were very light, but I think when you are trying to learn a new skill and also trying to get your body to function in a manner that it never has before, throwing too much weight on is not a good idea. Fatigue is not conducive to learning and what I am focusing on is learning skill for weightlifting technique and I am also trying to teach my body how to move in ways that it is capable of, but it still has to be learnt. When it is time to cement that learning with volume and intensity, then I will go hell for leather and I will enjoy the process.
Secondly, the reason why we do the functional training is for long term physical health. I will be weightlifting 2 years in May and I find that my physical condition is improving all the time. This is because of the time I spend improving my mobility, flexibility, diet and soft tissue health. There are weightlifters I know and their body is a mess. I do not want this. I love weightlifting and I love training. I think that weightlifting should improve one's health, not break down the body and it is my opinion that spending time working on the above factors is necessary for me in order to improve my body's ability to function and in turn, allow the body to lift with the technique that I know I am capable of. I will not compromise my long term health. Have a look at the video below and let me know what you think.