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OlympicLifter17
New member
The problem is mostly my jerk...when i rack the clean i take 2 short breathes.. then try to preform the jerk and my body doesnt like the idea. My mind is telling me to do it.. but my body is saying not to.. if that really makes any sense. I think i might just need more time to get comfortable with the movemnt. What secondary work do u sugesst for the transfer fromt he clean to the jerk?
lifter
lifter
Arioch
New member
In order:
Press
Push Press
Push Jerk
Jerk
The real key to the jerk is how quick you change directions in the dip and drive. Essentially free fall, and reverse direction as quickly as possible, getting as much elastic energy out of the stretch reflex as possible.
How long have you been training, and do you have any experience with plyometrics?
Press
Push Press
Push Jerk
Jerk
The real key to the jerk is how quick you change directions in the dip and drive. Essentially free fall, and reverse direction as quickly as possible, getting as much elastic energy out of the stretch reflex as possible.
How long have you been training, and do you have any experience with plyometrics?
OlympicLifter17
New member
Arioch said:
I have been training since for over 5 1/2 yrs of powerlifting. I have recently started a full olympic routine. I have had experience with olympic lifts since i was 13 (17 now). I also have a background in plyometrics. As a matter of fact i just finished a article about plyometric training and its benefits.
lifter
Arioch
New member
Good. Plyos can help with not only the jump phase of the pull, but with the ability to generate power on the dip and drive.
At what percentage of your clean is your power clean? Catching a heavy P Clean and springing back up out of the bottom (1/4 squat) position can work wonders for improving the dip and drive as well.
Simple depth jumps can be done as a second/recovery workout.
Practice the dip and drive in the power rack, with both heavier and lighter weights. You can actually practice this with a weight heavier than you can clean, if you set the pins properly.
At what percentage of your clean is your power clean? Catching a heavy P Clean and springing back up out of the bottom (1/4 squat) position can work wonders for improving the dip and drive as well.
Simple depth jumps can be done as a second/recovery workout.
Practice the dip and drive in the power rack, with both heavier and lighter weights. You can actually practice this with a weight heavier than you can clean, if you set the pins properly.
coolcolj
New member
thought these will be of interest
-------------
Vasily Zhuravlev’s Training Program
=========================
Day One
Power Snatch plus Squat Snatch (Turn around to other bar on blocks) Plus Box Squat Snatch
2 + 2 + 2
Overhead Squats
Press
Early on in the cycle never go over 70%...don't go over 70 very often, actually.
Day Two
Power Clean and Front Squat (Two Cleans and Three Front Squats)
Squat Clean from Blocks (turn around to other bar on platform) plus Platform Clean and Jerks
3 SC from Blocks Plus One Clean and Jerk
Clean Pulls from Blocks
Day Three
Snatch from Blocks and Overhead Squats
Five Sets of Three Plus Three
Hang Snatch Plus Squat Snatch
Three Plus Three
Snatch Pull from Blocks...Three Sets of Four
Day Four
Hang Clean Plus Power Clean Plus Front Squat Plus Push Jerk
Three Plus Three Plus Three Plus Three
Clean (Squat Clean)From Blocks (Turn around to other bar on floor)Plus Clean and Jerk from Platform
Three Plus Single
-------------
Vasily Zhuravlev’s Training Program
=========================
Day One
Power Snatch plus Squat Snatch (Turn around to other bar on blocks) Plus Box Squat Snatch
2 + 2 + 2
Overhead Squats
Press
Early on in the cycle never go over 70%...don't go over 70 very often, actually.
Day Two
Power Clean and Front Squat (Two Cleans and Three Front Squats)
Squat Clean from Blocks (turn around to other bar on platform) plus Platform Clean and Jerks
3 SC from Blocks Plus One Clean and Jerk
Clean Pulls from Blocks
Day Three
Snatch from Blocks and Overhead Squats
Five Sets of Three Plus Three
Hang Snatch Plus Squat Snatch
Three Plus Three
Snatch Pull from Blocks...Three Sets of Four
Day Four
Hang Clean Plus Power Clean Plus Front Squat Plus Push Jerk
Three Plus Three Plus Three Plus Three
Clean (Squat Clean)From Blocks (Turn around to other bar on floor)Plus Clean and Jerk from Platform
Three Plus Single
coolcolj
New member
Shane Hamman's TRAINING
MONDAY AM:
A. Back Squats:
• 3 sets x 5 reps with 75% (of maximum for one rep)
• 3 sets x 4 reps with 80% (of maxi’mum for one rep)
• 3 sets x 3 reps with 85%
Shane does his sets x 5 reps. x 675 lbs. He does not wear a belt or wraps these days and he squats to the dead bottom.
B. Snatch Technique:
• 5 x 3 x 60-70%.
C. Presses:
• Regular or Push Presses: Shane's best regular press is 374 lbs and push press 440 lbs.
MONDAY PM:
A. Full Snatches:
• 3 x 2 x 75%
• 3 Singles x 80%
B. Snatch Pulls:
• 5 x 3 x 100%
TUESDAY PM:
A. Jerks Off Rack:
• 3 x 3 x 80%
• 3 x 2 x 85%
B. Power Snatches:
• 4 x 2 x 75%
• 4 x 1 x 80%
C. Clean And Jerks:
• 4 x 2 x 75%
• 4 x 1 x 80%
D. Good Mornings:
• 4 x 5 x 350 lbs.
WEDNESDAY AM:
A. Front Squats:
• 3 x 3 x 75%
• 3 x 3 x 80%
• 3 x 2 x 85%
TRAINING CONT...
B. Clean And Jerk Technique:
• 5 x 3 x 60-70%
WEDNESDAY PM:
A. Clean And Jerks:
• 3 x 2 x 75%
• 3 x 1 x 80%
B. Clean Pulls:
• 5 x 3 x 100%
THURSDAY:
• Shane goes golfing!
FRIDAY AM:
A. Back Squats:
• Same as Monday.
B. Push Presses:
• 5 x 3 reps.
FRIDAY PM:
A. Snatch:
• 3 x 2 x 75%
• 3 x 1 x 80%
• 3 x 1 x 85%.
B. Clean and Jerks:
• 3 x 2 x 75%
• 3 x 1 x 80%
• 3 x 1 x 85%
C. Clean Pulls:
• 5 x 3 x 100%
SATURDAY PM:
A. Snatch or Clean And Jerk up to 80%.
B. Romanian Deadlifts (legs barely bent; slow down, fast up).
C. Presses
SUNDAY:
• Rest Day.
MONDAY AM:
A. Back Squats:
• 3 sets x 5 reps with 75% (of maximum for one rep)
• 3 sets x 4 reps with 80% (of maxi’mum for one rep)
• 3 sets x 3 reps with 85%
Shane does his sets x 5 reps. x 675 lbs. He does not wear a belt or wraps these days and he squats to the dead bottom.
B. Snatch Technique:
• 5 x 3 x 60-70%.
C. Presses:
• Regular or Push Presses: Shane's best regular press is 374 lbs and push press 440 lbs.
MONDAY PM:
A. Full Snatches:
• 3 x 2 x 75%
• 3 Singles x 80%
B. Snatch Pulls:
• 5 x 3 x 100%
TUESDAY PM:
A. Jerks Off Rack:
• 3 x 3 x 80%
• 3 x 2 x 85%
B. Power Snatches:
• 4 x 2 x 75%
• 4 x 1 x 80%
C. Clean And Jerks:
• 4 x 2 x 75%
• 4 x 1 x 80%
D. Good Mornings:
• 4 x 5 x 350 lbs.
WEDNESDAY AM:
A. Front Squats:
• 3 x 3 x 75%
• 3 x 3 x 80%
• 3 x 2 x 85%
TRAINING CONT...
B. Clean And Jerk Technique:
• 5 x 3 x 60-70%
WEDNESDAY PM:
A. Clean And Jerks:
• 3 x 2 x 75%
• 3 x 1 x 80%
B. Clean Pulls:
• 5 x 3 x 100%
THURSDAY:
• Shane goes golfing!
FRIDAY AM:
A. Back Squats:
• Same as Monday.
B. Push Presses:
• 5 x 3 reps.
FRIDAY PM:
A. Snatch:
• 3 x 2 x 75%
• 3 x 1 x 80%
• 3 x 1 x 85%.
B. Clean and Jerks:
• 3 x 2 x 75%
• 3 x 1 x 80%
• 3 x 1 x 85%
C. Clean Pulls:
• 5 x 3 x 100%
SATURDAY PM:
A. Snatch or Clean And Jerk up to 80%.
B. Romanian Deadlifts (legs barely bent; slow down, fast up).
C. Presses
SUNDAY:
• Rest Day.
Prometheus
New member
thought some of you might be interested in this clip -- 215.5 kg (474 lb) C&J:
http://www.qwa.org/natrecvideo/AMartin2155cj.mpg
there are more at:
http://www.qwa.org/natrecvideo/CONTENT.ASP
(I found the server a little slow -- just let the whole clip cache then replay...)
http://www.qwa.org/natrecvideo/AMartin2155cj.mpg
there are more at:
http://www.qwa.org/natrecvideo/CONTENT.ASP
(I found the server a little slow -- just let the whole clip cache then replay...)
coolcolj
New member
Deciever
New member
thats pretty good...
i think if i learned the form, and dipped down alot, it would help my clean.. maybe i could do like 200+ lbs. When i first started watching it, i was like, no way he's gonna get it up, cause the pull started slower than i expected, than he just dipped and got it up.. very impressive
how much was that btw?
i think if i learned the form, and dipped down alot, it would help my clean.. maybe i could do like 200+ lbs. When i first started watching it, i was like, no way he's gonna get it up, cause the pull started slower than i expected, than he just dipped and got it up.. very impressive
how much was that btw?
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