goergen1
08-28-2007, 04:09 PM
Phase #4/ Increasing your Power Clean
by Jud Logan
We left off last program in a Neural Drive Phase, which challenged our dynamics. Before moving to the final 2 programs, which last 3 and 2 weeks - finishing with our cleans from the floor, we have one cycle to go.
The mid grip snatch is a great exercise to get the athlete to really extend the pull. Using a grip between clean and regular snatch - remember *wrists rolled under - elbows out when pulling - the program starts out 5 sets of 2+2. What this means is 2 reps from the hang and then 2 from the floor.
Week #2 is 1+2 and week #3 is 5 sets of 1+1.
The squats as always are key for building our power foundation. We will do Paused Front Squats, using the wave loading method. 3 seconds to eccentrically lower to 1 inch below parallel - and a full one second pause - returning with a 2 second controlled concentric. The rep scheme is 6-4-6-4-6, using the 6's for hypertrophy and the 4's for using heavy weight- example:
90K x 6
120K x 4
100K x 6
150K x 4
110K x 6
The second week is 5-3-5-3-5 and the third week is 6-4-2-5-3-1.
In three weeks you should really pack some poundage on the squat. Keep the snatches fast and high catches - use straps!
We supplement this portion with standing good mornings to really cook the hammy's and try lying cable reverse crunches on the low pulley. Attach your weight belt to a hook from the low pulley and get back far enough so that 90 degrees is your starting position and the stack does not touch.
Do reverse crunches (knees to chest) and only return to 90 (don't let the legs straighten - 3 sets of 20 will send you cramping. As far as the upper body goes this is a free period to re-introduce your old favorites.
by Jud Logan
We left off last program in a Neural Drive Phase, which challenged our dynamics. Before moving to the final 2 programs, which last 3 and 2 weeks - finishing with our cleans from the floor, we have one cycle to go.
The mid grip snatch is a great exercise to get the athlete to really extend the pull. Using a grip between clean and regular snatch - remember *wrists rolled under - elbows out when pulling - the program starts out 5 sets of 2+2. What this means is 2 reps from the hang and then 2 from the floor.
Week #2 is 1+2 and week #3 is 5 sets of 1+1.
The squats as always are key for building our power foundation. We will do Paused Front Squats, using the wave loading method. 3 seconds to eccentrically lower to 1 inch below parallel - and a full one second pause - returning with a 2 second controlled concentric. The rep scheme is 6-4-6-4-6, using the 6's for hypertrophy and the 4's for using heavy weight- example:
90K x 6
120K x 4
100K x 6
150K x 4
110K x 6
The second week is 5-3-5-3-5 and the third week is 6-4-2-5-3-1.
In three weeks you should really pack some poundage on the squat. Keep the snatches fast and high catches - use straps!
We supplement this portion with standing good mornings to really cook the hammy's and try lying cable reverse crunches on the low pulley. Attach your weight belt to a hook from the low pulley and get back far enough so that 90 degrees is your starting position and the stack does not touch.
Do reverse crunches (knees to chest) and only return to 90 (don't let the legs straighten - 3 sets of 20 will send you cramping. As far as the upper body goes this is a free period to re-introduce your old favorites.