I was really looking forward to my first competition of the year and it did not disappoint. It was a very small affair with only ten lifters, but everyone enjoyed it and generally lifted well for the time of year.
Sami came down to coach for two reasons: the competition did not fit into his training schedule and he also had to coach four lifters through the competition--I was one of them. There were some great performances: Byrdie hit a big pr total with 114/152 at 81kg bodyweight. Sinead Ryan hit 50/70 in a great six for six performance and Gillian Roddie hit three sweet Snatches with 52/55/57, but still felt the after effects of the Irish women's training camp, succeeding with an easy 70kg Clean and Jerk. The Reverend hit 95/115 weighing in at a svelt 73kg and this competition coincided with the end of his general preparation phase, so there is far more to come from him. Stephen Kinsella got fantastic pr's with 73/98 in only his second competition. He is rapidly improving in strength and skill and his work ethic is an example for others to follow. Paudie Roche also competed well considering he is coming back from a hip injury.
As for my own lifting, I am relatively happy with my five out of six performance. I had a quick twenty minute warm up after the weigh in--I was 96.2kg--in order to get the car journey out of my system. I worked up to a double with 80kg in Snatch and left it there. This was badly needed and meant that when I began my actual competition warm up forty five minutes later I was already feeling loose and ready to go. I did two doubles with 50 and a double with 60 and 70. I then hit singles with 80, 90, 100 and 105kg.
All my warm ups felt pretty good, so out I went with 108kg as my opener. It flew up and the lift was successful, but I made it harder than it should have been because I underpulled it quite a bit. I then went to 111kg and this was a far better lift and felt great. Sami then made the call for me to stick to 114kg for my final attempt and even though I could feel that I messed up my first pull, I just cranked that bit harder and got it overhead. Sami made the right call staying conservative, because it is the first competition of the season and I have not Snatched this much since last May when I hit 118kg. I also had a month of lifting 20 reps in 20 minutes in both the Snatch and the Clean and Jerk which is not that conducive to max single attempts. I am capable of lifting more but I need to be patient in my build up.
I chilled out for ten or fifteen minutes and then started my warm up for the Clean and Jerk. I felt great and my final two warm ups were a Power Clean and Jerk with 120kg and a single Clean and Jerk with 130kg. These all felt very easy and in the groove so I opened up with 138kg which I made. My balance on the platform felt quite strange though and something felt different. With my second attempt, I went up to 143kg and my left foot slipped back a few inches, which was weird. I ended up not pulling the weight over my waist. I retook it and got a shaky final lift. It felt like I massively overpulled it and the weight fell down on me, causing me to stall in the bottom of the Clean. All my Jerks felt very solid though and I knew I would not miss them.
I finished off with a nice stretch and after helping Murph and Byrdie clear away the platforms and weights, myself and Murph had a short swim and sauna; I felt far better after this and it will definitely help speed up my recovery. I am still focusing on improving my hip flexibility but instead of doing what I usually do, I am working on one stretch and that is it. This stretch is my nemesis and my number one weakness, so I work on it everday on at least five seperate occasions. Here is one example of how I stretch my piriformus out; I actually use a variety of surfaces:
As a result, my flexibility is improving rapidly like never before and even though I am still pathetic in the stretch, I am now able to get into this pathetic position when before I was unable. I have been stretching like this for the last three weeks and I have seen major improvements so when I get my flexibility in that position to a decent standard, I will focus on my next weakest area while maintaining the previous one.
I have another competition in four weeks time and one a month after that. This suits me really well because I know that in each competition I will raise my game and continue lifting heavier weights. My training is going well and the next few months is vital: I need to stay focused on getting stronger and more consistent with my lifts. That is all I need to in order to get my 272kg total.
Showing posts with label Flexibility. Show all posts
Showing posts with label Flexibility. Show all posts
Saturday 22 January 2011
Monday 5 April 2010
Friday's fanclub
This turned out to be an incredibly interesting day for Zag and myself. I got a much better look at Tom's teaching style--and I say teaching, not coaching--and how he progressed the demands placed on both of us. Another amazing experience was being helped by a trainer, Sander Beenders. He is a soft tissue, flexibility and movement expert and he really helped both myself and Sami out. He patiently explained his ideas and applied some of them on us as well as showing us how to stretch each other properly. Here is a link to his mentor and flexibility philosophy. There are several other tricks up his sleeve, so I had a quick interview with him and will put this up over the next week.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
Friday 26 March 2010
Alex's accolade to the gods of flexibility
Another guest article here to whet your appetites and hopefully we can all learn from this. Alex has really helped me with my flexibility training and I think she can help you too. Here is part one of a guest article from Alexandra Craig on flexibility for the weightlifter. She is a professional acrobat and an extremely flexible lady who has took up weightlifting in December. This part of her article deals with the warm up.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
How should a weightlifter warm up? That this depends on the weightlifter is a given--everyone is unique--but what remains constant? The movements and positions in which we load our bodies. These movements mean that weightlifters seem to require most flexibility in the shoulders, hips, quads and calves, as well as good spinal mobility.
To prepare the soft tissues we want to get some blood into them to make them pliant enough to avoid injury, and to work out any stiffness which will inhibit good technique. Dynamic stretching is a good way to do this and helps to develop strength in your range, which it can also be used to increase. It involves swinging your limbs in a controlled manner and gradually increasing the amplitude to your maximum range. We also want to mobilise the joints by moving them in all possible directions permitted to increase intra-synovial lubrication.
The mobility warm up which I would suggest, having taken into account the weightlifting sport-specific movements, mobility demands and need to maintain tension, is as follows:
To be performed at a good pace:
Ankle circles: 5 each direction, each side
Ankle mobilisations: 10 each side
Knee circles: 10 each side
Hip figure eights: 10 each side
Full ROM lunges, front and side to side: 10 of each, each side
Kicks, front and back: 10 of each, each side
Cats: 5 happy, 5 sad
Wall thoracic spine roll downs: 5
Shoulder shrug circles: 5 forward, 5 backward each side
Arm cicles: 5 forward, 5 backward each side
Shoulder dislocations with band or stick: 2 x 6 progressively narrowing grip
Wrist walk arounds: I don't count but usually will so this for about 45 seconds.
I also advocate the use of activation exercises, particularly for the shoulder and hip stabilisers during warm up, as well sometimes some form of CNS preparation (discussions of the details of which are beyond the scope of this article); I tend to mix the order of all my warm up exercises together to keep things interesting. I also find that most days there will be particular body parts which require more attention or time and it is important that they get it.
Here are two quick videos for the ankle mobilisation and shoulder flexibility exercises. You will need volume so that you can hear Alex's explanations:
In my own training, I trained on Wednesday and Thursday and worked up to 95 in the Power Snatch and some Front Squats with a few Power Clean and Jerks thrown in for good measure. This is my recovery week so I am doing three sessions in total to get ready for training in Amsterdam next Wednesday for five days with Zag.
Thursday 31 December 2009
Wednesday's wholesome snack of humble pie
I trained twice yesterday and enjoyed myself despite the lacklustre performance. I trained with Zag, Cathal and Alex again. I did a nice enjoyable morning session where I did my prehabs, my joint warm up, the power plate, some bar work and I power Snatched up to 70 for 3 singles. I felt great and was looking forward to the second session where I would see what happened.
I made the mistake of having a massive lunch which left me feeling sluggish. For whatever other reasons, I was not lifting in the zone and when 80kg felt heavy in the Snatch, I knew today would not be my day. I did 90, then missed 97 and then got it and I missed 101 twice. I should have stopped at 90 and worked on some technical matters or moved on, but I got stubborn. After seeing Byrdy Snatch 101 I was determined to get it even though my Snatch felt awful and different to how I normally lifted. On Birdy's advice, I went back to 60kg again and did some Power Snatches up to singles with 70, 80, 90 and then a Snatch with 95 which was rough, but better than my previous attempts. I left it there. If it is not happenning, accept and move on. Maybe next time I can move on earlier.
I then went onto some Front Squat and Jerks and worked up to singles with 100, 110 and 120. They felt easy, but like the Snatch, not in the groove. I left them there and then did three triples in the Front Squat with 130 to tie me over nicely. I finished off the session with more flexibility work with Alex and Cathal, focusing on the partner stretches and forced flexibility. We also did some soft tissue work on problem areas; mine being my glute meds and around that area and Byrdy's being his adductors. Have a look at the video and pay special attention to the first and last clips...
I made the mistake of having a massive lunch which left me feeling sluggish. For whatever other reasons, I was not lifting in the zone and when 80kg felt heavy in the Snatch, I knew today would not be my day. I did 90, then missed 97 and then got it and I missed 101 twice. I should have stopped at 90 and worked on some technical matters or moved on, but I got stubborn. After seeing Byrdy Snatch 101 I was determined to get it even though my Snatch felt awful and different to how I normally lifted. On Birdy's advice, I went back to 60kg again and did some Power Snatches up to singles with 70, 80, 90 and then a Snatch with 95 which was rough, but better than my previous attempts. I left it there. If it is not happenning, accept and move on. Maybe next time I can move on earlier.
I then went onto some Front Squat and Jerks and worked up to singles with 100, 110 and 120. They felt easy, but like the Snatch, not in the groove. I left them there and then did three triples in the Front Squat with 130 to tie me over nicely. I finished off the session with more flexibility work with Alex and Cathal, focusing on the partner stretches and forced flexibility. We also did some soft tissue work on problem areas; mine being my glute meds and around that area and Byrdy's being his adductors. Have a look at the video and pay special attention to the first and last clips...
Friday 30 October 2009
Friday's fortunes
Myself and Zag got down to Limerick for around 5 in the evening so we trained an hour later and the change of scene was invigorating. Neither of us was fresh or fast in our lifting, but we enjoyed the session anyway. Here is what we did:
Snatch--2x3@40 1x2@60, 70 1x1@90, 95 miss due to not finishing the pull. I then got it, and Snatched 100 for three singles. They were not fast in the slightest, but they felt close and upon looking at the video below, I stayed over the bar better then before.
Snatch Pulls--1x2@100, 105, 110, 115--My bacl lock was not as pristine as I wanted, but it was ok. My pull trajectory was ok and I needed to get my knees out of the way quicker which I think would help me keep my back locked.
Jerk from the rack--Because I am training tomorrow I left out the squats with this movement. I started off with two triples with 60 and then on an absurd competitive streak with Byrdie, we jumped straight to 120 to see if we could get it. We did and it turned out to be my best Jerk of the day because I had to put so much into it. I then nailed 120 again, got 130, 140 and missed 145. I then got 145 with an outrageous press out, but I still got it up there. It was out front and like my jerks yesterday, they lacked control. I still enjoyed it though. Byrdie nailed 150 and 155kg and Zag nailed 120 and just missed 125kg.
We finished off with some flexibility and contrast showers with a sauna and steam room which helped us feel all the fresher for tomorrow. Leave any comments that you see fit and which can be helpful.
Snatch--2x3@40 1x2@60, 70 1x1@90, 95 miss due to not finishing the pull. I then got it, and Snatched 100 for three singles. They were not fast in the slightest, but they felt close and upon looking at the video below, I stayed over the bar better then before.
Snatch Pulls--1x2@100, 105, 110, 115--My bacl lock was not as pristine as I wanted, but it was ok. My pull trajectory was ok and I needed to get my knees out of the way quicker which I think would help me keep my back locked.
Jerk from the rack--Because I am training tomorrow I left out the squats with this movement. I started off with two triples with 60 and then on an absurd competitive streak with Byrdie, we jumped straight to 120 to see if we could get it. We did and it turned out to be my best Jerk of the day because I had to put so much into it. I then nailed 120 again, got 130, 140 and missed 145. I then got 145 with an outrageous press out, but I still got it up there. It was out front and like my jerks yesterday, they lacked control. I still enjoyed it though. Byrdie nailed 150 and 155kg and Zag nailed 120 and just missed 125kg.
We finished off with some flexibility and contrast showers with a sauna and steam room which helped us feel all the fresher for tomorrow. Leave any comments that you see fit and which can be helpful.
Tuesday 22 September 2009
Tuesday's tight hips
Thank you for your comments to my current predicament. I intend on applying most, if not all of your suggestions. I actually started with some of them today.
I did not have time to do my squats yesterday, so I got them in today. I worked up to three doubles with 160kg and I finished off my mini-session with 3 sets of ten reps with a tailored back extension exercise. My lower back was screaming at me even with these, so this is a sure sign that I need to do more of these. I did this few because I want to gradually work in the lower back work and the assistance exercises rather than force everything in on top of the program I am already performing. I also started up yoga again last week. I really enjoy taking yoga classes and it is also good for my flexibility, so it is an all-round winner I think.
I plan on including the Snatch RDL exercise into my warm up and also the modified Clean grip RDL exercise also. Both will be done with light weights and the intension is to activate the muscles and see if I can get them into the act for the classical lifts. I will perform the back extensions at the end of each session and gradually increase the workload rather than work all out straight away.
My hip height is something myself and Harry will look at tomorrow also as well as how I initiate the first pull. He might even try and wedge my back into shape.
Here is a video of a TED talk, which is an organisation that is trying to educate as many people as they can. They always get famous speakers to illustrate what they have learned themselves and it is Tony Robbins in this case. This video is inspiring, interesting and very relevant to weightlifting:
I did not have time to do my squats yesterday, so I got them in today. I worked up to three doubles with 160kg and I finished off my mini-session with 3 sets of ten reps with a tailored back extension exercise. My lower back was screaming at me even with these, so this is a sure sign that I need to do more of these. I did this few because I want to gradually work in the lower back work and the assistance exercises rather than force everything in on top of the program I am already performing. I also started up yoga again last week. I really enjoy taking yoga classes and it is also good for my flexibility, so it is an all-round winner I think.
I plan on including the Snatch RDL exercise into my warm up and also the modified Clean grip RDL exercise also. Both will be done with light weights and the intension is to activate the muscles and see if I can get them into the act for the classical lifts. I will perform the back extensions at the end of each session and gradually increase the workload rather than work all out straight away.
My hip height is something myself and Harry will look at tomorrow also as well as how I initiate the first pull. He might even try and wedge my back into shape.
Here is a video of a TED talk, which is an organisation that is trying to educate as many people as they can. They always get famous speakers to illustrate what they have learned themselves and it is Tony Robbins in this case. This video is inspiring, interesting and very relevant to weightlifting:
Saturday 11 April 2009
Thursday's thunderous 85's
The 85’s were, by far, the best competition so far. Although Rybokov the Snatch freak was not there, we still got a 168 Snatch and a barely missed 171 by the Armenian guy who came so close to winning, but missed his second and third Clean and Jerks. Hennequin had the final lift for glory. A 206 Clean and Jerk was required. A beautiful Clean and a shockingly close Jerk miss followed. This competition had everything: drama; technique; brute power and the best crowd involvement so far. Below is a video of some of the best Snatches.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
My own training today was hard but enjoyable. In my first session I worked on the Snatch Combination of 1 Hang from above knee, then below knee, then from the ground. I also worked on light Power Clean and Power Jerks as well as some light Front Squats.
The second session of the day had a focus on the Snatch and then Snatch Pulls. The Snatch was going very smoothly and I hit a beautiful 97. I then proceeded to miss 102 twice and then 104 twice. It simply was not in me. I was hitting the bar too far out and I did not have my usual speed to get under it as fast. For this reason, we worked on Snatch Pulls for a while after.
A Dutch coach came over and gave me a brief physical assessment and said I was far too tight in my groin and hip area to get the necessary recieving position and also the starting position. He showed me some interesting stretching techniques to help me. The were immensely painful but very effective because my Overhead Squat saw a massive improvement. This 20 minutes was worth the trip alone, but there many of these moments over the four days.
Wednesday 4 March 2009
Wednesday's wrestling with lifelong footwork habits
I had a great session today. It took an hour and a half and I consider it very well spent. On Harry's orders, I focused exclusively on getting my feet out wider in the catch position in both the Snatch and the Clean. I need to do more of this. My catch position on the video below is as wide as I can get it at the moment. If anyone can help me with this or has any ideas it would be greatly appreciated. I am doing lots of hip flexibility and mobility, occasional use of foam roller on glutes and med ball of release the hip flexors. I am doing lots of Snatch skill work trying to focus on getting my feet out wider in the catch. I guess I am going to have to take it one half inch at a time.
Here is what I did tonight:
Hip flexibility and Band Pull Aparts
Overhead Squats--6x3 with Sami pushing me into the hole of the stretch.
Snatch--focusing on my wider foot position--1x3@40, 40 1x2@60, 60 1x1@60, 60, 60, 70, 70, 75, 80, 85, 85, 85, 85--The video above is of one of my 85 Snatches. It is light, but I am working on improving my technique and I need to consistently do so on the lighter weights before this will transfer to the heavier weights.
Clean--Like the Snatch I focused on a wider catching position and it was far easier to perform in the Clean--1x2@60, 80, 90 1x2@100 for three doubles.
It is very frustrating working on your biggest weakness but it has to be done. Thank God for video because at times it was not feeling like I was getting my feet out and I was getting very frustrated. The videos showed me I was getting them out around an inch or so, which is a start. Again, weightlifting is teaching me about patience and how we have to focus on the things we are the weakest at in order to improve.
Here is what I did tonight:
Hip flexibility and Band Pull Aparts
Overhead Squats--6x3 with Sami pushing me into the hole of the stretch.
Snatch--focusing on my wider foot position--1x3@40, 40 1x2@60, 60 1x1@60, 60, 60, 70, 70, 75, 80, 85, 85, 85, 85--The video above is of one of my 85 Snatches. It is light, but I am working on improving my technique and I need to consistently do so on the lighter weights before this will transfer to the heavier weights.
Clean--Like the Snatch I focused on a wider catching position and it was far easier to perform in the Clean--1x2@60, 80, 90 1x2@100 for three doubles.
It is very frustrating working on your biggest weakness but it has to be done. Thank God for video because at times it was not feeling like I was getting my feet out and I was getting very frustrated. The videos showed me I was getting them out around an inch or so, which is a start. Again, weightlifting is teaching me about patience and how we have to focus on the things we are the weakest at in order to improve.
Tuesday 24 February 2009
Tuesday's technique to improve your rack position
Here is a partner exercise that we use in order to improve our flexibility in the rack position of the clean or the front squat. Some of you may already do this exercise and some may not like it. It follows the principles of PNF stretching and I find it very helpful. The basic idea is the following:
1. Rack the bar.
2. Have a partner lightly cup the bottom of your elbows.
3. Press down with your elbows for between 5 and 8 seconds with your partner resisting and preventing any actual movement.
4. When finished pressing down, breathe out fully and relax your arms, torso and shoulder girdle.
5. Your partner then elevates your elbows slightly and the process is repeated three or four more times.
I have included a video of the exercise being carried out. The production value is not perfect, but the idea is simple. Let me know what you think of this exercise and if you have any questions or comments please post them. I aim to learn as much as possible for the few readers of this blog
1. Rack the bar.
2. Have a partner lightly cup the bottom of your elbows.
3. Press down with your elbows for between 5 and 8 seconds with your partner resisting and preventing any actual movement.
4. When finished pressing down, breathe out fully and relax your arms, torso and shoulder girdle.
5. Your partner then elevates your elbows slightly and the process is repeated three or four more times.
I have included a video of the exercise being carried out. The production value is not perfect, but the idea is simple. Let me know what you think of this exercise and if you have any questions or comments please post them. I aim to learn as much as possible for the few readers of this blog
Tuesday 10 February 2009
Tuesday's training
My session tonight was more tiring than I thought it would be. On paper it looked easy, but after the weekend and yesterday's session, I am pretty whacked now. I am continuing to work on my skill weak points in the beginning and warm up for each session and my physical weaknesses at the end. I did a lot of work on my bottom position in the Snatch and I am also working on improving my hamstring strength at the end of each session. I also have weak mid-traps and rhomboids, so I ordered a set of Iron Woody bands so that I can do various exercises that I will put up to strengthen the areas in between my shoulder blades. A weakness here is particularly prevalent in the Snatch and heavy cleans where strength and stability in the area is a must for an efficient force application.
Tonight I did the following:
Jerk skill work with the bar
Overhead Squats--6x3--At the bottom of every third rep Sami forced my hips into the bottom position.
Drop Snatch--1x3@bar, 40, 50, 60--Again I focused on getting my feet wider in the catch position.
Snatch Combo (Hang Power Snatch, Power Snatch, Snatch)--1x3@65, 70, 75, 80--This is so tiring!
Clean grip PNF stretch x2
Jerk skill with 50
Clean and Jerk--1x2@60 1x1@70, 80, 90, 100, 110, 115--My positioning and speed were very good on the last lift but my elbows were soft and I pressed out with my right elbow. This shows I was not pressing up enough.
Back Squats--1x2@90, 110, 120, 136x4
Natural Glute Ham Raise--3x3--This will always be sub-maximal.
Sit-Ups--3x8--Old school, but when done properly they murder your upper and lower abs.
Partner groin/hip flexibility exercise x2
Tonight I did the following:
Jerk skill work with the bar
Overhead Squats--6x3--At the bottom of every third rep Sami forced my hips into the bottom position.
Drop Snatch--1x3@bar, 40, 50, 60--Again I focused on getting my feet wider in the catch position.
Snatch Combo (Hang Power Snatch, Power Snatch, Snatch)--1x3@65, 70, 75, 80--This is so tiring!
Clean grip PNF stretch x2
Jerk skill with 50
Clean and Jerk--1x2@60 1x1@70, 80, 90, 100, 110, 115--My positioning and speed were very good on the last lift but my elbows were soft and I pressed out with my right elbow. This shows I was not pressing up enough.
Back Squats--1x2@90, 110, 120, 136x4
Natural Glute Ham Raise--3x3--This will always be sub-maximal.
Sit-Ups--3x8--Old school, but when done properly they murder your upper and lower abs.
Partner groin/hip flexibility exercise x2
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