Maximizing Testing Results...

[Sebass67]

My football team has chosen me randomly for testing in lifts - squat bench and clean...

Bench 245 for reps
Squat 405 for reps
Clean - I will have a lot of trouble with this one. My for is horrid. I will prob do something like 80 kg for reps.

But, what can i do in the gym...or out(nutritionally) to get optimal results...Sugar before hand/ginseng/creatine/coffee...all things i am considering...as well as tons of water.

Anything else...? Any things i can do in the gym to help me?

 

[JOKER47]

The only thing I know to correct form on OL's, without a proper lifting coach, is practice, practice, practice.

Here is site that has some videos of OL's.

http://138.9.1.58/athleticperformance/

CCJ can probably help you as well.


.02,
Joker

 

[coolcolj]

You need to fire up your CNS before hand , especially for cleans to get into the zone. I like doing a full squat jump before a max attempt or test.

 

[Sebass67]

What about taking a maximal weight and holding it there for a pause for say 5 secs...so when i grab the lighter weight it will feel even more light.?

 

[coolcolj]

that doesn't work for me, see how you go

 

[Sebass67]

Should i go and do these lifts at the gym today? Acclimatize my body to the weight?

 

[coolcolj]

yes! Practise makes perfect

 

[Sebass67]

Yup.today i was in and hitting 245 for 5 and then triples till i was too tired to do them anymore. I figure i will hit 7 reps or so.

Squats grabbed 405 and did triples and then did a triple with 425...

Cleans...i am about this !------! close to just knowing i will bomb on that...

Sigh.

The other two lifts should be fine.

 

[Sebass67]

Yup.today i was in and hitting 245 for 5 and then triples till i was too tired to do them anymore. I figure i will hit 7 reps or so.

Squats grabbed 405 and did triples and then did a triple with 425...

Cleans...i am about this !------! close to just knowing i will bomb on that...

Sigh.

The other two lifts should be fine.

Any other ways to prepare the CNS days before. I figure i will overtrain and take a couple maybe 3 days off before testing.
Hopefully i will come back stronger that way.

 

[coolcolj]

practsie your cleans a lot, use a lghter weight so as not to burn out and perfect form, how long till testing?