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2006/07/23, 01:21 AM
I have spent the last 6 months rewiring my body to clean & jerk and snatch. I have been training 6 days a week using the conjugate method with my Olympic lifitng plan and have seen great results. This is what I have been doing:
Sat:
Warm-up with hip mobility and static trunk stability
Cleans
Snatch
Box Squat - Dynamic
Box Jumps
Single leg with hamstring
Trunk
Sunday
Warm-up with rotator cuff and low intensity upper body plyos
Speed Bench
Weakness
Pull
Shoulder
Monday:
Recovery work
Tuesday:
Warm-up with hip mobility and trunk stability
Hang Clean
Snatch
Lower plyo
Front Squats
Hammie
Low Back
Abs
Wednesday
Warm-up with Rotator cuff and upper plyos
upper max effort
weakness
Trunk
Thursday - Auxiliary/metabolic work
Circuits
1. Seated or standing Military x 5 x 4
Physioball leg curls x 10 x 4
Seated Russians x 20 x 4
2. Weighted dips 10 x 3
Back hypers x 10 x 3
Lunge Russian twist (ass kicker)x 10 x 3
3. Pull-ups x 10 x 3
Hanging knee raises w/medball between feet x 15 x 3
Standing Russian Twists x 20 x 3
4. Calve Raises x 5 x 4
Side Raises x 10 x 4
Fat bar curls x 10 x 4
This is rough. I mix up rep schemes and exercises from week to week. I take 30 seconds between rounds of a given circuit. I take 2 minutes between circuits. This is advanced work.
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2006/07/23, 01:24 AM
My other workouts include sprinting Tuesdays after the max effort clean day. I also hit 200s and 100s on Friday. Monday's workout is a recovery session. I have dropped 17 lbs since January and have improved my speed, vertical, and overall joint and body health.
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2006/07/23, 01:28 AM
Saturday is a dynamic day with the clean, snatch, and box squat. Sometimes I switch out the cleans and snatches with a snatch balance.
Tuesday is a max effort night on the clean and snatch. I also max effort on the front squat. I switch the front squat every 2-3 weeks with a clean or snatch grip deadlift or a heavy overhead squat. I'll finish with 6 100s on the field. My times on the hundreds look like this:
1. 17 sec
2. 15 sec
3. 15 sec
4. 14 sec
5. 13 sec
6. 13 sec
The last one was 13.04 sec. The sprinting after the heavy weights makes my legs feel light and fast.
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2006/07/23, 01:30 AM
My friday sprint session looks like this:
Warm-up with medball plyos and hit a dynamic flexibility series(10-15 minutes)
200s x 3-5
Goal times are 35 down to 32 with 3 minutes of rest
100s x 5
Goal times are 15 sec with 1.5 min rest
Big stretch
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2006/07/23, 01:34 AM
This is an advanced program. Meaning, this is not for beginners or those of weak consitution. It kicks my ass some weeks and I back off from time to time when I need it. Some Friday sprint sessions are replaced with a 30-45 minute pool workout. My clean and snatch reps are always between 1-5 on max effort day. My plyo on max effort day is sometimes a tire flip with a BAT (big ass tire). I do it as dynamic as possible without pausing between reps. I might hit 3-5 reps for 5 sets. On my dynamic day I go with 2-3 reps for multiple sets (8-12 sets). Feel free to ask me questions about how to set it up for yourself.
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2006/07/23, 01:37 AM
On Max effort day I work up until I experience technical failure for the given rep scheme. I alternate the order of the clean and snatch every 2 weeks on ME day.
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2006/07/28, 02:43 PM
Tuesday (7-25-06)
Hip mobility warm-up 10 min
reps x sets
Snatch
2 x 6
Cleans
2 x 6
Front Squats
2 x 3 - built up before hitting real sets
Box jumps
5 x 4
Medball tosses x 30
Tire flips x 30
Stretch
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2006/07/28, 02:48 PM
Full Body Enhancement day (I hate the term bodybuilding for this. 2 different things)
Tri set 1
Standing military x 5 x 4
Glute-ham raise x 5 x 4
Standing Russian Twist x 20 x 4
Tri set 2
Skull Crusher x 5 x 4
Back hypers x 10 x 4
1-leg box squat x 5 x 4/leg
Tri set 3
Pull-ups x 6 x 3
Seated russians x 20 x 3
Hanging knee raise x 12 x 3
Tri set 4
Calve Ext x 10 x 3
V-raise (shoulder exercise) x 10 x 3
DB Curl x 10 x 3
This workout took 45 minutes. I rested 30-60 seconds between rounds withing the tri set and 2 minutes between tri sets. I hit some heavy weight on the Standing military and skull crushers. Was crushed when finished.
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2006/07/28, 02:49 PM
sweet!
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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
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2006/07/28, 04:48 PM
Are you doing any heavy PL squatting or deadlifting, even benching while doing this? Or just a pure olympic lifting cycle?
You plan on competing at all?
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Iron and chalk.
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2006/07/29, 12:26 PM
I do max effort upper body work. Could be any form of bench. I feel the bench movements I do help me support my catch on the clean. I squat or deadlift heavy when I feel the need to do so. I may compete when my jerk is up to par with my clean.
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2006/07/29, 10:38 PM
This reminds me of a question I have. I've read recently (and kinda always wondered)that Olympic High Pulls have all the benefits of Olympic Cleans as far as the triple extension training goes. So, in other words, doing high pulls would benefit vertical jump and speed, etc. just as much as a clean because you're just excluding the catch and front squat. What do you guys think?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/07/30, 05:43 PM
It can be argued. However, I would rather have someone that already knows the catch to utilize it. My reasoning is that while the pull is very explosive, many people argue that the catch is very good (and many argue better, though I disagree) at teaching deceleration, and explosive reaction.
You may not know this, but the drop to catch a clean or snatch is actually the fastest movement in sports at the elite level.
Also, the jerk is very good for vertical jump speed. Now you could just serperate the clean and the jerk, but...
High pulls are still very useful. For example, my training partner has difficulty finishing his second pull. He doesn't pull his hips all the way through, and initiates his catch way to soon. Now I couldn't teach him a proper second pull while he was worried about the catch, so he's now on a steady diet of high pulls.
Also, the pulls are much less taxing on the system since there is no change from eccentric to concentric.
My verdict: The results from high pulls are comparable, although not equal to their full olympic counterparts. However, they have clear advantages and disadvantages, and everything is a tool.
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Iron and chalk.
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2006/07/30, 05:44 PM
Also Arron, be careful of strength articles marketed to the masses ;-)
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Iron and chalk.
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2006/07/30, 09:58 PM
Yeah...I believe it was one on T-nation. Being an enthusiast on jump training, I wanted to know what yall thought. The best vertical jump program I've ever done by a long shot involved high pulls, but no cleans, and that's what got me thinkin. I know what you're sayin, though. Learning the catch as well would definitely be beneficial. I have never done jerks, however. My hips and legs are starting to get better, so I think I'm going to start back with the explosive training pretty soon again.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/08/07, 09:12 AM
Saturday night:
Satch balance: 180 x 3 x 5
Clean Pulls from just above the knee off blocks
405x 3 x 5 Emphasis on speed and execution
Overhead squat 180 x 5 x 4
Box Squat (varied stance - wide, medium, Olympic) 2 x 12
Box Jump x 5 x 4
Band Leg Curls x 10-10-5 x 3 (the 1st and third reps indicate straight ahead. The middle ten are done to each side)
Tire flips x 20 (Big heavy tire)
I do abs on alternate days now
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2006/08/07, 09:17 AM
Sunday: Dynamic Upper
Warm-up
Plate Crunch x 45lb x 10 x 3
Seal Bridge x :30 x 3
Side Bridge lift x 6/side x 3
This was a tri-set
Rotator cuff work with a medball
Medball drop and punch x 10 x 4
Light med ball dropped from a box. Lying on back, catch the ball with straight arms quickly pulling to chest and punching it back up. Repeat. This gets me primed for speed bench
Speed Bench
225 x 2 x 12 with Tendo (.75-.85 meters/sec)
Floor Press
315 x 5 x 4
3 second pause on floor for each rep
DB Incline x 5 x 4 super set with hammer row x 5 x 4
Standing Military Press x 5 x 4 superset with Inverted Row x 6 x 4
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2006/08/07, 09:17 AM
I will be a little more diligent at posting here than I have been so my progressions are easier to follow.
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2006/08/07, 09:20 AM
Also, I am not a fan of the so called "high pull." It is misnamed. It should be called a pull under. USAW doesn't teach the high pull anymore because most people want to pull the weight up to their face rather than pull them self under the bar. So, it reinforces a higher catch rather than getting under the bar fast. I'm not saying don't do them. I am saying make sure you are doing a pull under rather than a high pull...
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2006/08/07, 07:05 PM
I've always called that a clean pull or a snatch pull.
A high pull is to teach the drop, where as what I have always known as a clean or snatch pull is strictly the pull portion of either lift.
Like I said, I am using high pulls (pull unders) to get my training partner used to completeing his second pull and start the drop. He's got a 600lb deadlift and 375lb front squat, so he should have no problem cleaning more weight once his technique is on.
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Iron and chalk.
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2006/08/10, 12:02 AM
anyone know a website that can teach me the technique of power snatch
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