Archive for Clean and Jerk

Combos image1

I have written several posts (both here and elsewhere) on complexes and combos. Lots of those have been absolutely murderous (5 and 6 exercise behemoth’s for up to 5 reps each) and each serves a purpose in my training.

Recently though I have found myself navigating towards simpler and simpler combos. Instead of 5-6 exercise slogs, I am focusing in on 2-3 movements and doing them at a fairly heavy weight, (similar to what I wrote in this article for T-Nation). These simple combos are more suited for developing strength and enhancing my technique.

They just so happen to be the types of combos that we use at my gym the MOST often for athletes. 2-3 movements done really well, not taxing on energy systems, but on strength. Athletes and olympic lifters get the most out of this type of combo or complex, short and to the point.

Below you will find 3 combos that I have been using in my own training a lot recently. The clean and jerk combo, and the jerk combo are really well suited to everyday athletes, and the snatch combo is perfect for the more weightlifting centric types. Read More→

Mike-Robertson-DeadliftLike the rest of you, I view Mike Robertson as fitness royalty. Up there with guys like Alwyn Cosgrove, Robert Dos Remedios, Eric Cressey, and Mike Boyle. These are the fitness pros you MUST listen to when they speak and write

As the operator and brains behind RobertsonTrainingSystems.com, as well as being a former competitive power lifter, Mike knows exactly how to be strong, and do it while staying healthy. There really is no combo of experience, smart training ideas and good looks in the fitness world like Mike Robertson.

Mike also happens to have one of America’s best gyms (IFAST) and I, just so happen to, know that they have some large Olympic lifting platforms. Mike uses the Olympic lifts in his gym on a regular basis, and even values them enough to bring in one of my favorite Olympic lift coaches, Grant Gardis, on the regular to help hone his and his athletes’ skills.

So today I am turning to Mike to tell us how to be stronger in the Olympic lifts, and stay healthier while doing them. Read More→

Jul
16

Weightlifting Technique is not complicated

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botev CleanThe basic premise of the Olympic lifts is simple. Unfortunately, much of what people try to do runs completely contrary to the simple premise. This premise should shape how we approach every part of the lift and when you understand it your lifts will go through the roof.

When we understand the basic premise of a task it should shape everything we do within that task.

In basketball the goal is to score more points than the other team. It shapes how teams play offense, and defense.
In the shot put the premise is to throw the ball as far as possible, all parts of the technique are aimed at improving the likelihood that you will throw the ball farther.

In weightlifting we sometimes over-complicate or overlook the singular premise of Olympic weightlifting.

So what’s the simple premise?

Lift something heavy.

That’s it. Lift. Something. Heavy.

I hope that no one disagrees with that point. Whether ending up with the bar over your head, or at your chest, the premise does not change. If you understand the idea of lifting something heavy your technique should be shaped for the better.

This article is not one to urge you to lift more than you can handle (as in “don’t lift light, lift heavy”) but to approach your technique with this premise in mind. The idea of “lift something heavy” is not me imploring you to go beyond your limits, but to change your thinking to dramatically improve your technique. Read More→

Jun
07

Fix Your Power Clean: catch every rep low

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Power Clean: LOWThe “power clean” is a staple of modern athletic strength training programs. Unfortunately the ugly ass power clean ends up in most of those programs too.

A better way to power clean is needed to make huge gains in this lift. Just pulling on the bar and finding a way to catch it isn’t going to cut it anymore.

A better way to catch the power clean is to take a cue from Olympic lifters and learn to catch low on every rep.

“But wait…I coach athletes, not Olympic lifters.”

“I don’t want to compete in Olympic lifting.”

“I don’t have the time to teach athletes to catch low on every rep”

While those have been my concerns in the past, they no longer are. The ability to catch the bar low is now a staple in my gym, and gone are the days of ugly lifts.  Read More→

Well, this is a problem.

Well, this is a problem.

I have had a problem since I was a young weightlifter. It’s a regular jerk mystery. I stand up with the clean and making the jerk is a serious question mark. Since I was 15 years old, I have always needed to fix my jerk.

I have done plenty of jerks from the rack, and from the blocks. I have pressed until I am red in the face (literally and figuratively), but until recently the question of whether I would make the jerk or not was like a Scooby Doo mystery.

The 2 movements in this post are different, maybe even odd, but they have each helped me bring my jerk up to the levels of my clean. No more mystery of whether I will nail the jerk or not. Read More→