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Complexing Question... (Yuri Verkhoshansk Question...)
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coolcolj
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advanced pull complex
Negative deadlift: the bar starts from blocks, do a 1/2 deadlift, take 2 steps back and lower it to the floor in 5 seconds. You only do singles.
Power clean from the floor: using 85-95% you do a single.
You take 30 seconds between both exercises in the complex and repeat it 3-6 times. 4mins between complexes
Very heavy CNS hit.
anyway - it's just as easy as doing a deadlift with a greater load than your power clean, then rest a few minutes and hit a set of powercleans for a triple.
Or you can use low cleanpulls and complex them with powercleans. sky is the limit. Basic principle is using a similar exercise with a heavy load to fire up the nueral system and then do a speed strength exercise afterwards to take advantage of this.
The reverse works as well, to speed up the heavier exercise. That is one reason why you will see me do a fullsquat jump before some sets of fullsquats
Negative deadlift: the bar starts from blocks, do a 1/2 deadlift, take 2 steps back and lower it to the floor in 5 seconds. You only do singles.
Power clean from the floor: using 85-95% you do a single.
You take 30 seconds between both exercises in the complex and repeat it 3-6 times. 4mins between complexes
Very heavy CNS hit.
anyway - it's just as easy as doing a deadlift with a greater load than your power clean, then rest a few minutes and hit a set of powercleans for a triple.
Or you can use low cleanpulls and complex them with powercleans. sky is the limit. Basic principle is using a similar exercise with a heavy load to fire up the nueral system and then do a speed strength exercise afterwards to take advantage of this.
The reverse works as well, to speed up the heavier exercise. That is one reason why you will see me do a fullsquat jump before some sets of fullsquats
coolcolj
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Christian Thibaudeau
02/27/03
09:05 AM
1. Neural Disinhibition, O-Lift Style. Basically it's a 1/6 idea applied to Olympic lifts, with a twist. First, it's a 1/3 rep alternation, 'cause I sure as hell don't wanna do 6 reps in these lifts! But the main twist is to use pulls in the higher rep brackets. So, 3 reps of heavy pulls, one max 'complete' lift (hangs, powers, fulls), then return to pulls the next set.
****
I use a similar method to peak one of my female athlete who competed in an olympic lifting contest next week. Last night for example she did:
- Power clean & jerk 50kg x 3
- Deadlift 80kg x 3
- Power clean & jerk 60kg x 1
- Deadlift 90kg x 2
- Power clean & jerk 62.5kg x 1
- Deadlift 100kg x 1
- Power clean & jerk 65kg
- Deadlift 90kg x 3
- Power clean & jerk 65kg x 1
- Deadlift 100kg x 2
- Power clean & jerk 67.5kg x 1
- Deadlift 110kg x 1
- Power clean and jerk 70kg x 1
That's all she did for her workout. I used a similar approach with the snatch but in another workout.
That's a peaking routine, not every week training. This method will lead to improved confidence, which is especially important considering that my athlete is actually a 16yo figure skater, who has little experience in olympic lifting.
This type of routine would lead to an enhanced rate of gains but only for 3 weeks or so before the gains taper off.
Christian Thibaudeau
02/27/03
09:05 AM
1. Neural Disinhibition, O-Lift Style. Basically it's a 1/6 idea applied to Olympic lifts, with a twist. First, it's a 1/3 rep alternation, 'cause I sure as hell don't wanna do 6 reps in these lifts! But the main twist is to use pulls in the higher rep brackets. So, 3 reps of heavy pulls, one max 'complete' lift (hangs, powers, fulls), then return to pulls the next set.
****
I use a similar method to peak one of my female athlete who competed in an olympic lifting contest next week. Last night for example she did:
- Power clean & jerk 50kg x 3
- Deadlift 80kg x 3
- Power clean & jerk 60kg x 1
- Deadlift 90kg x 2
- Power clean & jerk 62.5kg x 1
- Deadlift 100kg x 1
- Power clean & jerk 65kg
- Deadlift 90kg x 3
- Power clean & jerk 65kg x 1
- Deadlift 100kg x 2
- Power clean & jerk 67.5kg x 1
- Deadlift 110kg x 1
- Power clean and jerk 70kg x 1
That's all she did for her workout. I used a similar approach with the snatch but in another workout.
That's a peaking routine, not every week training. This method will lead to improved confidence, which is especially important considering that my athlete is actually a 16yo figure skater, who has little experience in olympic lifting.
This type of routine would lead to an enhanced rate of gains but only for 3 weeks or so before the gains taper off.
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