My Best Squat Program I’ve received this question dozens if not 100’s of times since Instagram recently debuted their “questions” feature. “What is the best way to get my squat up?” I’m of the mind that power is the number one physical characteristic that an athlete and a weightlifter must chase, but strength isn’t too…
On this episode I speak with the Jassim and Khaled, the guys behind Kinetik SC.
Kinetik is a Bahrain based company established for the purpose of providing quality strength and conditioning equipment and education to contribute to the development of the strength and conditioning field in the Kingdom of Bahrain and the MENA region.
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.
One thing I have done in the past couple years is really work to surround myself with great coaches. One of those great coaches is Rod Root. Rod has become more than my right hand guy, he has become my go to guy. When it comes to all things, I ask Rod for his opinion before I finalize my own.
Rod has led the charge in developing our programs for basketball players and has helped to create multiple division 1 prospects and was the strength coach for the Indiana State Champion Girls basketball team that trained in our gym all fall and winter.
If you know basketball players like I do then you know that there is one thing on their mind at all times, jumping higher and dunking. When it comes to jumping higher the king of movements is the depth jump.
Below is a post about everything depth jumps, from Rod, be careful though, this program of depth jumps has gotten one of our 7th grade basketball players dunking. This stuff works, almost too well….
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.
People like the bare minimum. Instinctively we want to know what’s the least we can do to get a result. Yes there are some that would say “if one ibuprofen is good, then 10 must be better” but those are the same people that end up with liver problems. It could be laziness, but it’s more than likely intelligence.
Training is no different, we should strive for the minimum effective dose, when delivering it to our athletes or to ourselves. Becoming great at a skill like Olympic weightlifting is a different beast, but for most that is not an issue until after we have tried out the minimum effective dose.
This is the bare minimum Olympic weightlifting program you should be doing to be a good Olympic lifter.
Chances are you have messed up the Olympic lifting first pull in your clean before. The chances are so good, in fact, that I would be willing to bet my collection of rare 70’s weightlifting photos (a stunning collection really), that you have messed up the 1st pull of your clean.
The snatch too, but I don’t want anyone to make anyone feel like they’re inadequate and “do EVERYTHING wrong.”
The first pull is where most errors occur, and a big reason why I teach my athletes to get really good at the hang power clean before we even attempt to move the bar to the floor. I have spent most of my time on the platform working on making a better first pull.
Olympic lifts are renowned for their ability to create more power. I am sure you have heard stories of Olympic lifters with extremely high vertical jumps, short sprint times faster than those of Olympic sprinters. (if not then you are likely hanging out with the wrong people).
You and your athletes aren’t leaping out of the gym and haven’t won a race against an Olympic sprinter in months (or longer), but you’re doing Olympic lifts 1, 2, or 3 days per week. So what gives?
One of the secrets of great Olympic lifting programs is the Olympic lift pull. These movements are the plateau busters, making your technique on point, and forcing you and your athletes to move bigger weights around with perfect form.
The cinematic classic Teen Wolf fits that description.
Here’s the clif notes version for those that have not watched the movie (shame on you btw).
High school athlete turns into a werewolf when “excited”, as opposed to normal stress responses, and rather than face almost assured shaming and humiliation, he uses this affliction to become the most popular kid in school and to do impossible dunks.
Simple premise: Werewolf movie.
Interesting twist: He is actually popular instead of being called the “hairy kid.”
It’s weird how things like that happen. All logic would indicate that this movie has too simple a premise and be a waste of time. As anyone that has ever watched Teen Wolf knows. This movie rocks..
Sometimes the most complex problems like movie scripts, require the simplest solutions.
Martin Bingisser is an awesome dude. While not well known in the strength and fitness world, he is well known in the world of track and field as one of the world’s best hammer throwers and a great ambassador of the sport of track and field.
Coming from the world of hammer throwers myself, I have “known” Martin for longer than I have actually known him. He started and ran some awesome websites (HShammer.com, and collegehammer.com) that promoted the hammer throw to a national audience. I finally met Martin at the 2006 NCAA championships when we first competed against one another.
Martin is a multiple time Swiss national hammer throw champion, an NCAA All-American and an all-around good guy.
Of most interest to the readers of this site is the fact that Martin has been training for the past several years with renowned coach, Dr. Anatoly Bondarchuk.
Dr. B, as he is known, is the world’s greatest hammer throw coach. How great is he as a coach? Imagine a Bill Belichick, crossed with John Wooden, add in some yoda like wisdom, and throw in an awesome European track suit and you are getting close.
Dozens of Olympic medals have been won and world records have been set under his guidance. Dr. B is also one of the foremost authorities on the topic of special strength.
I asked Martin to be here today to share a little insight into his training with Dr. B and how it might relate to the training of everyday athletes.