teaching the olympic lifts n.
Skip this Video
Loading SlideShow in 5 Seconds..
Teaching The Olympic Lifts PowerPoint Presentation
Download Presentation
Teaching The Olympic Lifts

play fullscreen
1 / 14
Download Presentation

Teaching The Olympic Lifts - PowerPoint PPT Presentation

gus
174 Views
Download Presentation

Teaching The Olympic Lifts

- - - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - - -
Presentation Transcript

  1. Teaching The Olympic Lifts Robert McAdams www.robertwmcadams.com

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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!!”

  9. 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!!”

  10. 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!!”

  11. 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!!”

  12. 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!!”

  13. 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

  14. Questions? • Feel free to contact me at either… • www.robertwmcadams.com • robertmcadams75@yahoo.com