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Teaching The Olympic Lifts. Robert McAdams www.robertwmcadams.com. Power Exercises “Why’s”. Athletes measured at 1964 Olympic Games at Mexico City revealed… Weightlifters had higher Vertical Jump than all athletes including jumpers

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Teaching the olympic lifts

Teaching The Olympic Lifts

Robert McAdams

www.robertwmcadams.com


Power exercises why s
Power Exercises “Why’s”

  • Athletes measured at 1964 Olympic Games at Mexico City revealed…

    • Weightlifters had higher Vertical Jump than all athletes including jumpers

    • Weightlifters had faster 25m Sprint than all athletes including sprinters

    • So How do Olympic lifters train?

      • Snatch, Clean & Jerk, Squat = Strength & Power Training

  • My Trial (6 months) of Olympic Weightlifting Training

    • Before: Snatch 145#, Clean 210#, VJ 26”, 40 time 5.05 sec

    • After: Snatch 265#, Clean 330#, VJ 34”, 40 time 4.8 sec (start/acceleration)

  • Physics: Bests lifts converted to Power: ft-lb/sec & horsepower

    • Squat = 550 lb x 3 ft / 2 sec = 825 ft x lb/sec (1.5 HP)

    • Bench = 365 lb x 2 ft / 1.5 sec = 487 ft x lb/sec (0.9 HP)

    • Power Snatch = 300 lb x 3 ft / .2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 HP)

    • Power Clean = 360 lb x 2.5 ft /.2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 HP)

    • NOTE TIME… Kids don’t lift like that—more like .6-.9 sec due to incorrect technique

  • Olympic Lifts Conclusion

    • Olympic Weightlifting is King of High-Power Output (athletic) Lifts

      • Evidenced by physics, my results, and the weightlifters in Mexico City…

    • Are most powerful activities known to man or measured by science

    • Are many times more powerful than basic strength movements

    • Training at highest power levels increases power output most

      • Olympic lifts should be a staple of any high power training regime


Example bad olympic lifts like most hs
Example Bad Olympic Lifts, Like Most HS

  • Explosion is long, slow, delayed, and/or non-existent

    • Lower Power Levels

  • Play Lifts (go over physics)

    • Snatch = 175lb x 3 ft / .6 to .9 sec = 875-585 ft-lb/sec

    • C&J = 245lb x 2.5ft / .6 to .9 sec = 1020-680 ft-lb/sec


Example good olympic lifts unlike most hs
Example Good Olympic Lifts, Unlike Most HS

  • Explosion is quick, distinct, completely extended, and FAST

    • Very High Power Levels

  • Play Lifts (at same bodyweight)

    • Snatch = 245lb x 3 ft / .2 to .3 sec = 3675-2450 ft-lb/sec

    • C&J = 310lb x 2.5ft / .2 to .3 sec = 3875-2583 ft-lb/sec


Front squat
Front Squat

  • Bar way back into throat with a wider than shoulder width grip

  • Elbows up & in as high as possible

    • Move kids’ elbows around & up/in & yell, “Relax!!! Quit fighting me!!!”

    • Force kids to relax hands/wrists/fingers

  • Squat all the way down slow while holding elbows up/in with RELAXED shoulders

  • Pause at the bottom with elbows up, relaxed shoulders, and weight on heels


Overhead squat
Overhead Squat

  • Bar over ears—behind head “reach up” with very wide grip (bar 3-8” over head)

  • Ease down slowly by “sitting back” with “bar back” and “head through”

  • Pause at the bottom with good balance and weight on heels

  • Stretch shoulders/hips before, during, and after this—it is very flexibility-dependent


Long term teaching plan
Long Term Teaching Plan

Phase 1 1-2 Weeks

  • M/W/F: Teach support positions 5x3r

    • Overhead Pause Squat / Front Pause Squat

  • Tu/Th: Introduce Hang-Slow

    • “Hang Slow” means basic pulling/jumping movement pattern and correct positions, not moving extremely fast, explosive, or with heavy weights

      • Hang Power Snatch + Overhead Squat / Hang Power Clean + Front Squat

        Phase 2 (when 75%+ proficient at Phase 1) 2-4 Weeks

  • M/W/F: Hang-Slow 5x3r

  • Tu/Th: Introduce Hang-Fast

    • “Hang Fast” means much more emphasis on quickness, speed, and sharp movements in 1) explosion, 2) movement under bar, 3) into good support positions

      • Hang Snatch / Hang Clean

        Phase 3/4/5 (when 75%+ proficient at Phase 2) 2-4 Weeks

  • M/W/F: Hang-Fast 5x3r

  • Tu/Th: Introduce Knee, To-Ground, & From-Ground Lifts

    • Lifts start “to the knee”—when 75%+ prof. replace M/W/F 5x3r and move on…

    • Progress to “to the ground”—when 75%+ prof. replace M/W/F 5x3r and move on…

    • Progress to “from ground”—when 75%+ prof. replace M/W/F 5x3r and move on…

      Phase 6 (when 75%+ proficient at Phase 5)

  • M/W/F: Full Lifts 5x3r

  • Tu/Th: Introduce 20’s (all starting from the ground)

    • Progress to Normal 20’s, work-up 20’s, and coach individual strength/weakness

      All times frames are dependent on teaching/learning level


Phase 1 technique tu th
Phase 1 Technique Tu/Th

  • Purpose

    • Teach “Ready” position, clean & snatch explosion phase, & reinforce support positions

  • Clean (do 1 row of platforms at a time on command)

    • Jump/Shrug as high as possible with bar

      • 3x3r “Stand tall, Pooch butt…. JUMP!!”

    • Power Clean

      • Jump/Shrug  Elbows Up/Stomp (Front Squat top position)

      • 3x3r “Stand tall, pooch butt…. SHRUG-STOMP!!”

    • Power Clean + Front Squat

      • Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY

      • 3x3r “Stand tall, pooch but…. SHRUG-STOMP—SQUAT!! ELBOWS UP!!”

  • Snatch

    • Jump/Shrug as high as possible

      • 3x3r “Stand tall, pooch butt…. JUMP!!”

    • Power Snatch

      • Jump/Shrug  Elbows High/Reach/Stomp (Overhead Squat position)

      • 3x3r “Stand tall, pooch butt…. SHRUG—STOMP/REACH!!”

    • Power Snatch + Overhead Squat

      • Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY

      • 3x3r “Stand tall, pooch butt…. SHRUG—STOMP-SQUAT!! REACH!!”


Phase 2 technique tu th
Phase 2 Technique Tu/Th

  • Purpose

    • Teach quickness under bar, fast explosion, fast feet, and reinforce support positions

  • Clean (do 1 row of platforms at a time on command)

    • Power Clean + Front Squat

      • Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY

      • 4x3r “Ready and (means stand tall, pooch butt)…. POP-STOMP—SQUAT!! ELBOWS UP!!”

    • Clean Jump Unders w/ pause (lighter weight)

      • Quick Shrug  Elbows WHIP/STOMP  Catch Rock Bottom + Pause

      • 5x3r “Ready—QUICK!! Elbows Up-TIGHT!! …. UP!!”

  • Snatch

    • Power Snatch + Overhead Squat

      • Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY

      • 3x3r “Ready and…. POP—STOMP-SQUAT!! REACH!!”

    • Drop Snatch (bar behind neck) w/ pause (lighter weight)

      • Quick Pop  Reach/Stomp QUICK  Catch Rock Bottom + Pause

      • 3x1+3r (PS 1 + 3 Drop Snatch from neck) “Ready—QUICK!! Reach-TIGHT!! …. UP!!”

    • Snatch Jump Unders w/ pause (lighter weight)

      • Quick Shrug  Elbows HIGH/STOMP/REACH  Catch Rock Bottom + Pause

      • 3x3r “Ready—QUICK!! REACH-TIGHT!! …. UP!!”


Phase 3 technique tu th
Phase 3 Technique Tu/Th

  • Purpose

    • Teach lifts to the knee

  • Clean (do 1 row of platforms at a time on command)

    • Full Clean to Knee (bar traces the thigh—stays on thigh)

      • Ease (to knee)  Back (to top)  Pop Elbows Up/Stomp  Catch-Squat

      • 5x2r “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”

    • Clean Jump Unders to Knee (lighter weight)

      • Ease (to knee)  Back (to top)  Quick Shrug Elbows Up/Stomp  Catch Rock Bottom + Pause  Stand

      • 5x2r “Ready-Ease…Back…QUICK-STOMP!! Elbows Up-TIGHT!! UP!!”

  • Snatch

    • Full Snatch to Knee (bar traces the thigh—stays on thigh)

      • Ease (to knee)  Back (to top)  Pop Elbows High/Stomp-Reach  Catch-Squat

      • 5x2r “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!”

    • Snatch Jump Unders to Knee (lighter weight)

      • Ease (to knee)  Back (to top)  Quick Shrug Elbows High/Stomp-Reach  Catch Rock Bottom + Pause  Stand

      • 5x2r “Ready-Ease…Back…QUICK-STOMP!! Reach-TIGHT!! UP!!”


Phase 4 technique tu th
Phase 4 Technique Tu/Th

  • Purpose

    • Teach lifts to the ground

  • Clean (do 1 row of platforms at a time on command)

    • 3-Position Clean (Hang, Knee, Ground)

      • 3x1+1+1r (1 HC + 1 KC + 1 GC)

      • Hang: “Ready and… POP-STOMP!! Elbows Up-TIGHT!!”

      • Knee: “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”

      • Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!”

    • Full Clean to Ground w/ pause

      • 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up-TIGHT!!...UP!!”

  • Snatch

    • 3-Position Snatch (Hang, Knee, Ground)

      • 3x1+1+1r (1 HC + 1 KC + 1 GC)

      • Hang: “Ready and… POP-STOMP!! Reach-TIGHT!!”

      • Knee: “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!”

      • Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!”

    • Full Snatch to Ground w/ pause

      • 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”


Phase 5 technique tu th
Phase 5 Technique Tu/Th

  • Purpose

    • Teach lifts from the ground + reinforce quickness/speed

  • Clean (do 1 row of platforms at a time on command)

    • Clean Jump Under to Ground w/ pause

      • 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!”

    • Clean Jump Under from Ground w/ pause

      • 3x2r “Chest Up—Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!”

    • Clean from Ground

      • 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!

  • Snatch

    • Snatch Jump Under to Ground w/ pause

      • 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”

    • Snatch Jump Under from Ground w/ pause

      • 3x2r “Ready-Ease…Down…Smooth…Back…QUICK-STOMP!! Reach-TIGHT!!...UP!!”

    • Snatch from Ground

      • 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”


Phase 6 technique tu th
Phase 6 Technique Tu/Th

  • “20 Workout” Purposes

    • Reinforce quickness and correct positions, identify & correct individual technical errors

    • Carryover light technique to heavy lifts and gain confidence attacking heavy weights

    • Team competition/cooperation/camradery

  • “Perfect 20” Workout—focus on technical mastery and “perfect reps”

    • EZ Weight (chart)

      • Snatch 20x1r (same weight)

      • Clean 20x1r (same weight)

  • “Workup 20” Workout—focus on carryover of technique to heavy weights

    • EZ Weight or Max MINUS 80-90lb range for average/strong athlete

      • Snatch 20x1r—Add 10lb every odd set after 8th (60lb)

      • Clean 20x1r—Add 10lb every odd set after 8th (60lb)

    • Can substitute 5lb jumps (30lb) and minus 40-50lb for JH or weaker kids

  • “Max 20” Workout (Full Team – No Agilities, best after a “Power” Wednesday)

    • EZ Weight or 1RM MINUS 80-90lb range for average/strong athlete

    • Snatch 20x1r

      • Add 10lb per set after 8th (70lb)

      • Add 5lb per set after 15th (25lb) = 95lb

    • Clean 20x1r

      • Add 10lb per set after 8th (70lb)

      • Add 5lb per set after 15th (25lb) = 95lb

    • Must substitute 5lb after 8th (60lb) and minus 40-50lb for JH or weaker kids


Questions
Questions?


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