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Teaching The Olympic Lifts

Teaching The Olympic Lifts. Robert McAdams www.robertwmcadams.com. Power Exercises “Why’s”. Athletes measured at 1964 Olympic Games at Mexico City revealed… Weightlifters had higher Vertical Jump than all athletes including jumpers

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Teaching The Olympic Lifts

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  1. Teaching The Olympic Lifts Robert McAdams www.robertwmcadams.com

  2. Power Exercises “Why’s” • Athletes measured at 1964 Olympic Games at Mexico City revealed… • Weightlifters had higher Vertical Jump than all athletes including jumpers • Weightlifters had faster 25m Sprint than all athletes including sprinters • So How do Olympic lifters train? • Snatch, Clean & Jerk, Squat = Strength & Power Training • My Trial (6 months) of Olympic Weightlifting Training • Before: Snatch 145#, Clean 210#, VJ 26”, 40 time 5.05 sec • After: Snatch 265#, Clean 330#, VJ 34”, 40 time 4.8 sec (start/acceleration) • Physics: Bests lifts converted to Power: ft-lb/sec & horsepower • Squat = 550 lb x 3 ft / 2 sec = 825 ft x lb/sec (1.5 HP) • Bench = 365 lb x 2 ft / 1.5 sec = 487 ft x lb/sec (0.9 HP) • Power Snatch = 300 lb x 3 ft / .2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 HP) • Power Clean = 360 lb x 2.5 ft /.2 to .3 sec = 3000-4500 ft x lb/sec (5.5-8.2 HP) • NOTE TIME… Kids don’t lift like that—more like .6-.9 sec due to incorrect technique • Olympic Lifts Conclusion • Olympic Weightlifting is King of High-Power Output (athletic) Lifts • Evidenced by physics, my results, and the weightlifters in Mexico City… • Are most powerful activities known to man or measured by science • Are many times more powerful than basic strength movements • Training at highest power levels increases power output most • Olympic lifts should be a staple of any high power training regime

  3. Example Bad Olympic Lifts, Like Most HS • Explosion is long, slow, delayed, and/or non-existent • Lower Power Levels • Play Lifts (go over physics) • Snatch = 175lb x 3 ft / .6 to .9 sec = 875-585 ft-lb/sec • C&J = 245lb x 2.5ft / .6 to .9 sec = 1020-680 ft-lb/sec

  4. Example Good Olympic Lifts, Unlike Most HS • Explosion is quick, distinct, completely extended, and FAST • Very High Power Levels • Play Lifts (at same bodyweight) • Snatch = 245lb x 3 ft / .2 to .3 sec = 3675-2450 ft-lb/sec • C&J = 310lb x 2.5ft / .2 to .3 sec = 3875-2583 ft-lb/sec

  5. Front Squat • Bar way back into throat with a wider than shoulder width grip • Elbows up & in as high as possible • Move kids’ elbows around & up/in & yell, “Relax!!! Quit fighting me!!!” • Force kids to relax hands/wrists/fingers • Squat all the way down slow while holding elbows up/in with RELAXED shoulders • Pause at the bottom with elbows up, relaxed shoulders, and weight on heels

  6. Overhead Squat • Bar over ears—behind head “reach up” with very wide grip (bar 3-8” over head) • Ease down slowly by “sitting back” with “bar back” and “head through” • Pause at the bottom with good balance and weight on heels • Stretch shoulders/hips before, during, and after this—it is very flexibility-dependent

  7. Long Term Teaching Plan Phase 1 1-2 Weeks • M/W/F: Teach support positions 5x3r • Overhead Pause Squat / Front Pause Squat • Tu/Th: Introduce Hang-Slow • “Hang Slow” means basic pulling/jumping movement pattern and correct positions, not moving extremely fast, explosive, or with heavy weights • Hang Power Snatch + Overhead Squat / Hang Power Clean + Front Squat Phase 2 (when 75%+ proficient at Phase 1) 2-4 Weeks • M/W/F: Hang-Slow 5x3r • Tu/Th: Introduce Hang-Fast • “Hang Fast” means much more emphasis on quickness, speed, and sharp movements in 1) explosion, 2) movement under bar, 3) into good support positions • Hang Snatch / Hang Clean Phase 3/4/5 (when 75%+ proficient at Phase 2) 2-4 Weeks • M/W/F: Hang-Fast 5x3r • Tu/Th: Introduce Knee, To-Ground, & From-Ground Lifts • Lifts start “to the knee”—when 75%+ prof. replace M/W/F 5x3r and move on… • Progress to “to the ground”—when 75%+ prof. replace M/W/F 5x3r and move on… • Progress to “from ground”—when 75%+ prof. replace M/W/F 5x3r and move on… Phase 6 (when 75%+ proficient at Phase 5) • M/W/F: Full Lifts 5x3r • Tu/Th: Introduce 20’s (all starting from the ground) • Progress to Normal 20’s, work-up 20’s, and coach individual strength/weakness All times frames are dependent on teaching/learning level

  8. Phase 1 Technique Tu/Th • Purpose • Teach “Ready” position, clean & snatch explosion phase, & reinforce support positions • Clean (do 1 row of platforms at a time on command) • Jump/Shrug as high as possible with bar • 3x3r “Stand tall, Pooch butt…. JUMP!!” • Power Clean • Jump/Shrug  Elbows Up/Stomp (Front Squat top position) • 3x3r “Stand tall, pooch butt…. SHRUG-STOMP!!” • Power Clean + Front Squat • Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY • 3x3r “Stand tall, pooch but…. SHRUG-STOMP—SQUAT!! ELBOWS UP!!” • Snatch • Jump/Shrug as high as possible • 3x3r “Stand tall, pooch butt…. JUMP!!” • Power Snatch • Jump/Shrug  Elbows High/Reach/Stomp (Overhead Squat position) • 3x3r “Stand tall, pooch butt…. SHRUG—STOMP/REACH!!” • Power Snatch + Overhead Squat • Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY • 3x3r “Stand tall, pooch butt…. SHRUG—STOMP-SQUAT!! REACH!!”

  9. Phase 2 Technique Tu/Th • Purpose • Teach quickness under bar, fast explosion, fast feet, and reinforce support positions • Clean (do 1 row of platforms at a time on command) • Power Clean + Front Squat • Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY • 4x3r “Ready and (means stand tall, pooch butt)…. POP-STOMP—SQUAT!! ELBOWS UP!!” • Clean Jump Unders w/ pause (lighter weight) • Quick Shrug  Elbows WHIP/STOMP  Catch Rock Bottom + Pause • 5x3r “Ready—QUICK!! Elbows Up-TIGHT!! …. UP!!” • Snatch • Power Snatch + Overhead Squat • Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY • 3x3r “Ready and…. POP—STOMP-SQUAT!! REACH!!” • Drop Snatch (bar behind neck) w/ pause (lighter weight) • Quick Pop  Reach/Stomp QUICK  Catch Rock Bottom + Pause • 3x1+3r (PS 1 + 3 Drop Snatch from neck) “Ready—QUICK!! Reach-TIGHT!! …. UP!!” • Snatch Jump Unders w/ pause (lighter weight) • Quick Shrug  Elbows HIGH/STOMP/REACH  Catch Rock Bottom + Pause • 3x3r “Ready—QUICK!! REACH-TIGHT!! …. UP!!”

  10. Phase 3 Technique Tu/Th • Purpose • Teach lifts to the knee • Clean (do 1 row of platforms at a time on command) • Full Clean to Knee (bar traces the thigh—stays on thigh) • Ease (to knee)  Back (to top)  Pop Elbows Up/Stomp  Catch-Squat • 5x2r “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!” • Clean Jump Unders to Knee (lighter weight) • Ease (to knee)  Back (to top)  Quick Shrug Elbows Up/Stomp  Catch Rock Bottom + Pause  Stand • 5x2r “Ready-Ease…Back…QUICK-STOMP!! Elbows Up-TIGHT!! UP!!” • Snatch • Full Snatch to Knee (bar traces the thigh—stays on thigh) • Ease (to knee)  Back (to top)  Pop Elbows High/Stomp-Reach  Catch-Squat • 5x2r “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!” • Snatch Jump Unders to Knee (lighter weight) • Ease (to knee)  Back (to top)  Quick Shrug Elbows High/Stomp-Reach  Catch Rock Bottom + Pause  Stand • 5x2r “Ready-Ease…Back…QUICK-STOMP!! Reach-TIGHT!! UP!!”

  11. Phase 4 Technique Tu/Th • Purpose • Teach lifts to the ground • Clean (do 1 row of platforms at a time on command) • 3-Position Clean (Hang, Knee, Ground) • 3x1+1+1r (1 HC + 1 KC + 1 GC) • Hang: “Ready and… POP-STOMP!! Elbows Up-TIGHT!!” • Knee: “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!” • Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!” • Full Clean to Ground w/ pause • 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up-TIGHT!!...UP!!” • Snatch • 3-Position Snatch (Hang, Knee, Ground) • 3x1+1+1r (1 HC + 1 KC + 1 GC) • Hang: “Ready and… POP-STOMP!! Reach-TIGHT!!” • Knee: “Ready-Ease…Back…POP-STOMP!! Reach-TIGHT!!” • Ground: “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!” • Full Snatch to Ground w/ pause • 5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”

  12. Phase 5 Technique Tu/Th • Purpose • Teach lifts from the ground + reinforce quickness/speed • Clean (do 1 row of platforms at a time on command) • Clean Jump Under to Ground w/ pause • 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!” • Clean Jump Under from Ground w/ pause • 3x2r “Chest Up—Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!” • Clean from Ground • 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Elbows Up!! • Snatch • Snatch Jump Under to Ground w/ pause • 3x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!” • Snatch Jump Under from Ground w/ pause • 3x2r “Ready-Ease…Down…Smooth…Back…QUICK-STOMP!! Reach-TIGHT!!...UP!!” • Snatch from Ground • 5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”

  13. Phase 6 Technique Tu/Th • “20 Workout” Purposes • Reinforce quickness and correct positions, identify & correct individual technical errors • Carryover light technique to heavy lifts and gain confidence attacking heavy weights • Team competition/cooperation/camradery • “Perfect 20” Workout—focus on technical mastery and “perfect reps” • EZ Weight (chart) • Snatch 20x1r (same weight) • Clean 20x1r (same weight) • “Workup 20” Workout—focus on carryover of technique to heavy weights • EZ Weight or Max MINUS 80-90lb range for average/strong athlete • Snatch 20x1r—Add 10lb every odd set after 8th (60lb) • Clean 20x1r—Add 10lb every odd set after 8th (60lb) • Can substitute 5lb jumps (30lb) and minus 40-50lb for JH or weaker kids • “Max 20” Workout (Full Team – No Agilities, best after a “Power” Wednesday) • EZ Weight or 1RM MINUS 80-90lb range for average/strong athlete • Snatch 20x1r • Add 10lb per set after 8th (70lb) • Add 5lb per set after 15th (25lb) = 95lb • Clean 20x1r • Add 10lb per set after 8th (70lb) • Add 5lb per set after 15th (25lb) = 95lb • Must substitute 5lb after 8th (60lb) and minus 40-50lb for JH or weaker kids

  14. Questions? • Feel free to contact me at either… • www.robertwmcadams.com • robertmcadams75@yahoo.com

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