Oly lifts for raw power

[JohnRobHolmes]

Since I am getting my body back into shape so that I can ride my bike again injury free, I have been pondering what oly lifts would be good for helping me gain back that fast twitch yank that I need to bunnyhop my bike 10 feet high. I know that the Clean should be incorporated somehow, just dont know which type would fit into my workout well (push/ pull split 5x5). I am thinking that the squat clean (clean the bar onto front shoulders, complete a front squat) would be a good starter. Any other suggestions on explosive lifts that would help me out?

 

[mad dipz]

http://www.exrx.net/Lists/PowerExercises.html

 

[Jimg21]

I would do a lot of clean and/or snatch grip high pulls. Plus power shrugs. The technique used is not as hard as squat cleans and you can handle more weight.

 

[al420]

WHat is your current split? List it out and I can tell you what I would replace...

My split is something like

Mon: Squat CLean, High Pulls, Oly Back Squat
Tue: Power Snatch, Rack Jerk, GM
Wed: OFF
Thur: Clean/Jerk, Deadlift, Front Squats
Fri: Snatch, Push Press, GM

 

[stevius]

The cleans look really complicated. I like how the movements are all broken down into jump shrugs, hang pulls and high pulls (see link to exrx above).

There's a deadlift followed by a push from the thighs, a jump and shrug followed by upright row- aggressively moving the chest into the bar- and while the athelete is doing all this he's changed his stance from feet forward and close for the deadlifting move to toes outward and feet wider in place for the front squat.

I'd really love to learn all that, but at the same time I'm afraid of smashing my chin with the bar or failing to catch the bar and cracking my knees.

Thanks for the info!

 

[JohnRobHolmes]

my split


Day 1:
Pullups, 5x5 with bodyweight (non-linear). each workout I will add 2.5lbs till I cant finish the set.
DL's 5x5 linear
row or low row 5x5 linear
bicep work if I feel like it.

Once I get pullups established I will put Deads first.

Day 2:
Squat 5x5 linear
Bench 5x5 linear
CG bench 3x15-18 @50% of 5rm
Incline 5x5
Tri pushdown 3x12-15

1-2 days off


Sometimes I skip close grips and go straight to incline bench. As I get back into the swing of things I will drop CG bench alltogether. Im just getting my Tri's strong right now with some extra work.

 

[mad dipz]

The cleans look really complicated. I like how the movements are all broken down into jump shrugs, hang pulls and high pulls (see link to exrx above).

There's a deadlift followed by a push from the thighs, a jump and shrug followed by upright row- aggressively moving the chest into the bar- and while the athelete is doing all this he's changed his stance from feet forward and close for the deadlifting move to toes outward and feet wider in place for the front squat.

I'd really love to learn all that, but at the same time I'm afraid of smashing my chin with the bar or failing to catch the bar and cracking my knees.

Thanks for the info!

You can take a day or more to practice some of these lifts with just the bar, and get your technique and motion down before starting to add weight if you plan on doing these. Technique is really important in these lifts.

 

[s8nlilhlpr]

There's a deadlift followed by a push from the thighs, a jump and shrug followed by upright row- aggressively moving the chest into the bar-QUOTE]

Ok first mistake. IT IS NOT AN UPRIGHT ROW. Do not use your elbows/arms to lift the weight, period. The point of the deadlift is to put momentum (sp) on the bar. You lift it, explode with a jump shrug, extend your body, then drop into a front squat. As long as you know how to "rack" properly with your elbows forward and up, then you don't need to worry about the catch. Don't try to "row" the weight up to where to can catch it, pull it as far as you can and drop under it.

Watch the videos on this site.
http://www.aceathlete.com/hatch/video.htm

Good luck!

 

[stevius]

Thanks for the help!

I think I get what you mean. I watched the power clean vid: the bar comes up straight off the knees and seems to travel round in a semi circle- although I've just read that it's a mistake allowing the bar to drift away from the body? The athelete (matt bruce?) looks as though he's pulling it into his upper chest once the bar gets to a certain height.

Perhaps the hardest part would be learning to jump and shrug at the same time and then there's the change of stance and dip to consider. In the meantime I'll find a quiet corner in the gym to crank out some amateur reps and get my technique up to scratch.

 

[al420]

You know... this part of the website is pretty badass. I going to go put my addidas on just for fun....

Personally I decided to get a coach. I was playing w/ power cleans (really muscle cleans...lol) for a few months before I went to the Oly coach. It makes a big difference, even if you can only go once or twice... just to get to see it done, and hear how to do it...hear what you’re doing wrong, etc...

Above it was stated to work w/ an unloaded bar. I disagree, and think using a broomstick is a better choice! Basically, the less weight the better at first (as I am sure mad dipz would agree). I still do some basic movements during my warm-up w/ a stick... Overhead squats being #1. I would ever even try to do one w/ out warming up w/ my trusty stick. The stick is also a great tool for 'dislocating' your shoulder (and working on shoulder flexibility)... which you will have to practice if you want to Snatch.


Training w/ a 'team' leaves very little room for half assing it...ever. People are screaming at you in the hole "stand the fuck up"... I like it personally. Lifting w/ several people that know your potential brings new challenges every session. Loads of competition