goergen1
08-27-2007, 10:42 AM
Tri-plex Jerks
by Bert Sorin
If you have already tried or at least hopefully read the tip entitled triplex pulls, you will understand the principles that this workout is founded upon. If not, read it, it will help. Basically, progression of work weight, constant warm up, sequence of body part incorporation are the characteristics that make this workout so good.
Just as we started on a muscle type lift on the triplex pulls, we will do the same on the triplex jerk. First you will get a certain weight and perform 3 reps of push presses. These are to be done with very little push from the legs, and a lot of the movement coming from the shoulders to perform something like what some may call a cheating standing press. Do 3 sets of 3, going up 10-20 lbs. per set.
Next move the grip out a little and do 3 sets of 3 push jerk. This is to be done quickly, with a lot of the thrust coming from the legs and the body. Really try to snap the bar up and concentrate on acceleration. You will not split the feet however, just bend at the knees if any dropping is necessary. Each set will go up 10-20 lb.
Next go to full power jerks from the front. Split the legs and perform a regular full body jerk. This will be progressing sets 10-20 lb. more each time as well. During the workout you will have increased the work weight 80-160 lb. This can be done fairly quickly and really gets the shoulders, triceps, and legs. You can also change the reps a bit to suit your specific needs for that part of the season or even do push jerks, front jerks, and behind the neck jerks instead of the for mentioned series. That will all depend on your periodization, skill level, and goals.
With the two triplex workouts, you can get a great deal of work done in a short period of time. Great for those who challenge themselves with full time work and serious athletic training!
Good Luck...
by Bert Sorin
If you have already tried or at least hopefully read the tip entitled triplex pulls, you will understand the principles that this workout is founded upon. If not, read it, it will help. Basically, progression of work weight, constant warm up, sequence of body part incorporation are the characteristics that make this workout so good.
Just as we started on a muscle type lift on the triplex pulls, we will do the same on the triplex jerk. First you will get a certain weight and perform 3 reps of push presses. These are to be done with very little push from the legs, and a lot of the movement coming from the shoulders to perform something like what some may call a cheating standing press. Do 3 sets of 3, going up 10-20 lbs. per set.
Next move the grip out a little and do 3 sets of 3 push jerk. This is to be done quickly, with a lot of the thrust coming from the legs and the body. Really try to snap the bar up and concentrate on acceleration. You will not split the feet however, just bend at the knees if any dropping is necessary. Each set will go up 10-20 lb.
Next go to full power jerks from the front. Split the legs and perform a regular full body jerk. This will be progressing sets 10-20 lb. more each time as well. During the workout you will have increased the work weight 80-160 lb. This can be done fairly quickly and really gets the shoulders, triceps, and legs. You can also change the reps a bit to suit your specific needs for that part of the season or even do push jerks, front jerks, and behind the neck jerks instead of the for mentioned series. That will all depend on your periodization, skill level, and goals.
With the two triplex workouts, you can get a great deal of work done in a short period of time. Great for those who challenge themselves with full time work and serious athletic training!
Good Luck...