goergen1
09-07-2007, 11:17 AM
Stop and Stab
by Bert Sorin
I have found a few lifts that work particularly well for me when trying to accomplish certain goals in my training. When I want to get my back and ham strings strong (and indirectly increase my power clean capacity) I do tons of RDL's (Romanian Deadlift).
When I want to get my torso strong, I hit the Scorpion Bench with some med-balls.
But when I want to increase my shoulder/chest size, and shoot my bench up quickly, I do a lift that was shown to me by my college throws coach Mike Sergent.
Incline Dumbbell Stop and Stab. This is where the athlete gets on a 0-90 utility bench with it seat at a 35-45 degree angle, gets two big db's and presses them like crazy. The catch is that the lifter needs to pause each rep at the chest (stop), and then BLAST them up off of the chest(stab).
Whether they are heavy or light, the MAXIMUM EFFORT to create SPEED is what counts. Very important, read that last sentence again! When they are heavy, the 'bells will not move fast, but the effort to move them as fast as possible must be present. Total recruitment of muscle fibers must be made to get the full effect.
Too many lifters push or pull the weights in the same medium tempo whether it is heavy or light, which is actually taking away from the neural stimulation needed to produce fast movement. So... Do one day heavy, pushing as hard as you can, FAST...and do one day light, and concentrate moving the 'bell as quickly as possible. They need to be from a dead stop, though! I do 4-5 sets of anywhere from 8-4 reps, depending on the time of year.
Remember...it's not necessarily 100% weight load, but 100% effort and intensity!
Live Strong!
by Bert Sorin
I have found a few lifts that work particularly well for me when trying to accomplish certain goals in my training. When I want to get my back and ham strings strong (and indirectly increase my power clean capacity) I do tons of RDL's (Romanian Deadlift).
When I want to get my torso strong, I hit the Scorpion Bench with some med-balls.
But when I want to increase my shoulder/chest size, and shoot my bench up quickly, I do a lift that was shown to me by my college throws coach Mike Sergent.
Incline Dumbbell Stop and Stab. This is where the athlete gets on a 0-90 utility bench with it seat at a 35-45 degree angle, gets two big db's and presses them like crazy. The catch is that the lifter needs to pause each rep at the chest (stop), and then BLAST them up off of the chest(stab).
Whether they are heavy or light, the MAXIMUM EFFORT to create SPEED is what counts. Very important, read that last sentence again! When they are heavy, the 'bells will not move fast, but the effort to move them as fast as possible must be present. Total recruitment of muscle fibers must be made to get the full effect.
Too many lifters push or pull the weights in the same medium tempo whether it is heavy or light, which is actually taking away from the neural stimulation needed to produce fast movement. So... Do one day heavy, pushing as hard as you can, FAST...and do one day light, and concentrate moving the 'bell as quickly as possible. They need to be from a dead stop, though! I do 4-5 sets of anywhere from 8-4 reps, depending on the time of year.
Remember...it's not necessarily 100% weight load, but 100% effort and intensity!
Live Strong!