Monday
Snatch, High Pull, Squat, Incline Press

Wednesday
Split Jerk, Squat Clean, Quarter Squat, Row
...

Friday
Push Press, Power Snatch, Clean & Jerk, Dip

Alternative Assistance Exercises for Olympic Weightlifting

 Part One

In this article I want to discuss alternative exercises for Olympic weightlifting. We all know the exercises that our coaches hammer into us and these are what I like to call the ‘main stream’ exercises like the power clean, front squat and high pull etc etc But like in any sport quite a few imbalances throughout the body are developed due to the constant use or over use of the main stream exercises for and in that particular sport.

So what are the imbalances? I think the imbalances lie in the ‘entire posterior chain’ & ‘hip flexors’ of the lifter and It makes sense to me that if these imbalances are addressed by or for the lifter then this will allow the lifter to have a better posture and better posture will I think allow for better pulling position in the first pull of both the lifts,(clean & jerk and snatch) and therefore allow for a smoother pull throughout the entire lift. What I mean by this is if you start right then you got a better chance of finishing right.

The first exercise that every athelete should do is the Cable Pullthrough. This movement really hits the lower back muscles and they offer a training stimulus that overloads the posterior chain with only a fraction of the loading forces on the spine. This movement should be considered as a universal movement and should be used by any athelete. This movement is a staple of many 900lb squatters in powerlifting circles but it offers great value to the olympic lifter because it helps to teach the athelete to learn to dissociate their hips from the lumber spine. As David Tate, (2012) reported to of said is that ‘the pull through is one of the best movements to use to bring up the glutes, hips and hamstrings. These muscles of the posterior chain are the most important when it comes to squatting and deadlifting. Its important to remember in order to ensure a smooth carryover to Snatch & the Clean & Jerk the athlete should use the foot stance for those lifts and I would recommend the foot stance while the athlete is in the bottom position this is because the posterior chain is under considerable strain and its at this point of both the movements that strength is needed. I feel it is a good idea to use 3-4sets of 15 reps range.

The next exercise is the Rear Dumbbell Flye. This movement helps to ‘strengthen and thicken’, Alway (2002) the posterior deltoid, (rear delt). You see the deltoid is desgined to rotate the arm in a circluar fashion and the pectorial muscle, (chest) and latismiss dorsi (lats) help to move the arm forwards and backwards. However the deltoid is a ‘poor mechanical lever’. Alway (2002) and this can give rise to the protetial for injury. Also the if the athelete has weak rear delts then their shoulders will be pulled forward by the stonger chest muscle. If you look closely at a boxer, they have weak rear delts due to the stance they adopt for fighting, ie. Shoulder rolled  and hunched forward. This position for the boxer and most critically for the olympic weightliftier poor upper back posture. Yes the bar in the front rack position is caught easier but the first pull can be compremised due to the thr rounding of the upper back. So by strngthing the rear delts with rear dumbbell flyes the athelete can miminise the risk of injury to the upper back, improve posture by the shoulders been pulled back and thus allowing for a straighter spine, which in turn allows for the correct merchanical set up for the first pull and stabalitly of the shoulder girdle when the weight is over head.as compared to muscles that have only one function, but the

The following three excrsies are for the trapezius and this muscle is very strong but is very eaisly hurt when used too expolsively and the olympic weightlifter needs to shrug expolisvely & sometimes violentely. So these movements will help to develop the strength & muscle of trapeziuism. These moevements are the Kelso Bench shrug, Rear Shrug and Hise Shrug.

The Kelso shrug  with dumbbells helps to strengthen the lower (& middle) portion of the trapeziusm. This part is often neglceted by lifters and it can lead to the upper back starting to round as the load on the bar becomes heavier. Once the upper back starts to round then the lifters form breaks down. Even thou the lifter can pull the load and compelte the lift its quite noticable that the lift was harder just below the knees, around mid-shin level because the upper back starts to buckle and thus changing the posture to a mechincacial disadvantage.  Try to image the lower trapeziusm as the middle portion of a spring standing up. Once the spring begins to bend at the middle the upper spring will collapse and then the lower portion of the spring will collapse too. I would sugguest 3 sets of 15 reps with a moderatley heavy weight.

The Rear Shrug was a favoruite of 8 time Olympia winner Lee Haney and for good reason. This shrug can really pack on the meat and strength of the trapeziuism. However there is something that I have observed while using rear shrugs instead of front shrugs and that is rear shrugs help to pull the shoulders back and by doing this they help to improve the posture. Another advantge is that rear shrug develop the grip as it is harder to hold a bar behind you. Also as wightlifters we shrug to the front quite a lot and I think this creates an imbalance in the shoulder girdle and upper back muscularity. Rear shurgs build the middle portion of the trapeziuism and also hit the upper portion at the same time, while in my experince the front shrug only works the upper trapeziuism area. Use rear shrugs to help strengthen & balance out the trapeziuism so I would like to surggest a set & rep scheme of 3 sets of 10-12 reps with a heavy weight.

Now to Hise Shrus. These were devepoled by Joseph Curtis Hise an old timer strongman who used this method of shrugs to bulk up his upper body with great mass and strength. This movement is preformed by placing a barbell on your shoulders like you are about to squat but you take a deep breath and shrug your shoulders up. You will only get around a 1 inch or 2 inch upward shrug movement but this method will build a huge amount of lung power & trapeziuism power. The other advantge to the lifter is that they will also find that holding the bar in the receive postion (of the snatch epesically) feels more soild thus building the confiendce to handle more weight overhead. The Hise shrug can be worked for 3 sets of 20-30 reps for muscle gain or 3 sets of 3-7 reps for strength and power.

 

Ali Oksala
MONDAY

MORNING
1. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1

EVENING
3. Snatch
30%/2x2 + 50%/2 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
5. Front squat
50%/2-3 + 70%/2 + 80%/2 + 90%/1 + 95%/1 + 97-98%/1

TUESDAY

MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest

EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
15 min rest
5. Front squat
50%/2 + 70%/2 + 80%/2 + 90%1

WEDNESDAY

MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 70%/1 + 80%/1 + 85%/1

EVENING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%1 + 70%/1 + 80%/1 + 90%/1 + 95%/1x1-2
15 min rest
3. Front squat
50%/2 + 75%/2 + 85%/1 + 90%/1 + 95%/1 + 100%/1

 

 

 

 

 

 

 

 

THURSDAY

MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
15 min rest
3. Front squat
50%/2 + 70%/2 + 80%/2

FRIDAY

MORNING
1. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1

EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 90%/1 + 95%/1 + 98%/1 + 100%/1 + 101%/1
15 min rest
5. Back squat
50%/3 + 70%/2 + 80%/2 + 90%/2 + 95%/1 + 100%/1

SATURDAY

MORNING
1. Snatch
30%/2x2 + 45%/1 + 60%/1 + 70%/1 + 80%/1
30 min rest
2. Clean and jerk
30%/2-2 + 45%/1 + 60%/1 + 70%/1 + 80%/1

EVENING
3. Snatch
30%/2x2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1
30 min rest
4. Clean and jerk
30%/2-2 + 50%/1 + 60%/1 + 70%/1 + 80%/1 + 85%/1

Workout Used By The Polish Women Ari Moilan 20 May 2005 THE PROGRAM OF THE POLISH WOMEN WEIGHTLIFTERS This program is made by the Polish women weightlifters’ head coach Mr. Ryszard Socko in Seadlce, 18.6.2001. The Polish women weightlifters started this program after Sydney Olympic Games 2000. Before Sydney the program they used was little different. The Polish women weightlifters use two different week programs A1 and A2. First they use the week A1 and then A2 and again A1 and after that A2 and so one. The difference between these two week programs is that on the week A1 they use doubles or triples and on the week A2 almost every lifts are done by singles .The week A1 is the more important. On both weeks the saturdays are the days when the lifters try to better their results in snatch and clean and jerk. The recommended rest between the movements (between snatch and clean and jerk) is 20-30 minutes. THE WEEK A1 MONDAY MORNING 1) Snatch 3x50 % + 3x70 % + 3x3x80 % + 2x3x85 % 21/18/0 2) Jerk from rack (if problem in the jerk) 3x50 % + 3x70 % + 3x3x80 % + 2x3x85 % 21/18/0 3) Clean and jerk (2 cleans from the floor + 1 jerk) 2+1x50 % + 2+1x70 % + 3x2+1x80 % + 2x2+1x85 % 14/12/0 EVENING 4) Snatch 2x50 % + 1x70 % + 1x80 % + 1x85 % + 3x1x90 % + 2x1x95 % 10/8/5 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 3x1x90 % + 2x1x95 % 9/8/5 6) Front squat 2x60 % + 2x80 % + 3x2x90-95 % 10/8/6 TUESDAY MORNING 1) Snatch pull (1 from floor + 1 from hanging below the knees) 1+1x50 % + 1+1x70 % + 1+1x85 % + 2x1+1x90 % + 2x1+1x95 % 14/12/8 2) Press from rack 3x50 % + 3x70 % + 3x80 % + 3x2x85 % Ei lasketa 3) Front squat 3x60 % + 3x80 % + 3x85 % 9/6/0 EVENING 4) Snatch (1 from floor + 1 from hanging below the knees) 1+1x50 % + 1+1x70 % + 3x1+1x80 % + 3x1+1x85 % 16/14/0 5) Clean and jerk (2 cleans from the floor + 1 jerk) 2+1x50 % + 2+1x70 % + 3x2+1x80 % + 2x2+1x85 % 14/12/0 6) Back squat 2x50 % + 2x70 % + 2x2x85 % + 2x2x90 % 12/10/4 WEDNESDAY MORNING 1) Snatch 2x50 % + 2x65 % + 2x75 % + 2x2x85 % 10/6/0 2) Clean and jerk (2 cleans from the floor + 1 jerk) 2+1x50 % + 2+1x65 % + 2+1x75 % + 2x2+1x85 % 10/6/0 EVENING 3) Snatch 1x50 % + 1x70 % + 1x80 % + 1+85 % + 1x90 % + 1x93 % + 1x95 % 7/6/3 4 ) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 7/6/3 5) Front squat 2x50 % + 2x70 % + 2x80 % + 2x90 % + 2x95 % 10/8/4 THURSDAY MORNING 1) Snatch pull (1 pull from the floor + 1 pull from hanging below the knees) 1+1x50 % + 1+1x70 % + 1+1x80 % + 1+1x85 % + 2x1+1x90 % + 3x1+1x95 % 18/16/10 2) Press from the rack 3x50 % + 3x70 % + 3x80 % + 3x3-2x85 % Ei lasketa 3) Back squat 2x50 % + 2x70 % + 2x85 % + 2x2x90 % + 2x95 % 12/10/6 FRIDAY MORNING 1) Snatch (1 from the floor + 1 from hanging below the knees) 1+1x50 % + 1+1x70 % + 3x1+1x80 % 10/8/0 2) Clean and jerk 2x50 % + 2x2x70 % + 3x2x80 % 12/10/0 3) Front squat 3x60 % + 3x75 % + 2x3x85 % 12/9/0 EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % 4/3/0 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % 4/3/0 SATURDAY MORNING 1) Snatch 2x50 % + 1x60 % + 1x70 % 4/1/0 2) Clean and jerk 1x50 % + 1x60 % +1x70 % 3/1/0 EVENING 3) Snatch 1x50 % + 1x65 % + 1x75 % + 1+85 % + 1x90 % + 1x 95 % + 1x98 % + 1x100 % + 1x101 % 9/7/5 4) Clean and jerk 1x50 % + 1x65 % + 1x75 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 % 9/7/5 SUNDAY 1) Snatch (1 snatch from the floor + 2 snatches from hanging below the knees) 1+2x50 % + 1+2x70 % + 3x1+2x75 % + 3x1+2x80 % 2) Clean pull 2x70 % + 4x2x95 % 3) Front squat 3x50 % + 3x75 % + 2x3x80 % OR 1) Press from rack 4x50 % + 4x70 % + 3x3x75 % 2) Back squat 3x50 % + 3x70 % + 3x80 % THE WEEK A2 MONDAY MORNING 1) Snatch 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 7/4/1 2) Clean and jerk 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 7/4/1 3) Front squat 2x50 % + 2x70 % + 2x80 % + 1x90 % 7/5/1 EVENING 4) Snatch 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 9/6/3 5) Clean and jerk 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 9/6/3 6) Front squat 2x50 % + 2x70 % + 2x80 % + 1x90 % + 1x95 % 8/6/2 TUESDAY MORNING 1) Snatch pull (modern version) 2x50 % + 2x70 % + 1x85 % + 1x90 % + 4x1x95 % 10/8/5 2) Jerk from the rack/with supporters 2x50 % + 2x70 % + 2x80 % + 2x90 % + 2x95 % + 1x98 % + 1x100 % 12/10/6 3) Back squat 2x50 % + 2x70 % + 2x80 % + 2x85 % 8/6/0 WEDNESDAY MORNING 1) Snatch 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0 2) Clean and jerk 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0 3) Front squat 2x50 % + 2x70 % + 1x85 % 5/3/0 EVENING 4) Snatch 2x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % +1x93 % + 1x95 % 8/6/3 5) Clean and jerk 2x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x93 % + 1x95 % 8/6/3 6) Front squat 2x50 % + 2x70 % + 1x85 % + 1x90 % + 1x95 % + 1x100 % 8/6/3 THURSDAY MORNING 1) Snatch pull (modern version) 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 3x1x95 % 8/7/4 2) Press from the rack 2x50 % + 2x70 % + 2x80 % + 2x2x85-90 % Ei lasketa 3) Back squat 2x50 % + 2x70 % + 2x80 % + 2x90 % + 2x93-95 % 10/8/4 FRIDAY MORNING 1) Snatch 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0 2) Clean and jerk 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 6/3/0 3) Front squat 2x50 % + 2x70 % + 2x80 % + 1x85 % 7/5/0 EVENING 4) Snatch 1x50 % + 1x 60 % + 1x70 % + 1x80 % 4/2/0 5) Clean and jerk 1x50 % + 1x60 % + 1x70 % + 1x80 % 4/2/0 6) Back squat 2x50 % + 2x70 % + 2x80 % 6/4/0 SATURDAY MORNING 1) Snatch 3x1x50 % + 1x60 % + 1x70 % 5/1/0 2) Clean and jerk 2x1x50 % + 1x60 % + 1x70 % 4/1/0 3) Back squat 2x50 % + 2x70 % 4/2/0 EVENING 3) Snatch 2x50 % + 1x60 % + 1x70 % + 1x80 % + 1x90 % + 1 x95 % + 1x98 % 1x100 % + 1x101 % 10/7/5 4)Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1 x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 % 8/7/5 SUNDAY Resting, no training 2 WEEKS BEFORE COMPETITION MONDAY MORNING 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x90 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % 3) Front squat 2x50 % + 2x70 % + 2x85 % + 2x 90 % + 2x95 % EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % TUESDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % 2) Clean pull 1x70 % + 1x90 % + 3x1x100 % 3) Jerk from rack 1x50 % + 1x70 % + 1x80 % + 3x1x85 % 4) Back squat 2x50 % + 2x70 % + 2x80 % + 3x2x90 % WEDNESDAY MORNING 1) Snatch 2x50 % + 2x70 % + 2x80 % + 2x85 % + 2x90 % 2)Clean and jerk 2x50 % + 2x70 % + 2x85 % + 2x90 % 3) Front squat 2x50 % + 2x70 % + 2x80 % + 2x90 % EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % 6) Front squat 2x50 % + 2x70 % + 2x80 % + 1x90 % + 1x95 % + 1x100 % THURSDAY 1) Snatch pull 1x50 % + 1x70 % + 1x90 % + 3x1x100 % 2) Jerk from rack 2x50 % + 2x70 % + 2x80 % + 2x2x85 % 3) Back squat 2x50 % + 2x70 % + 2x80 % + 3x2x90 % FRIDAY MORNING 1) Snatch 1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 2) Clean and jerk 1x50 % + 1x60 % + 1x70 % + 1x80 % + 1x85 % 3) Front squat 2x70 % + 2x80 % + 3x2x90 % EVENING 4) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % 5) Clean and jerk 1x50 % + 1x70 % + 1x80 % SATURDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % + 1x95 % + 1x98 % + 1x100 % + 1x101 1 WEEK BEFORE COMPETITION MONDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x90 % + 1x95 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x90 % + 1x95 % 3) Front squat 1x50 % + 1x70 % + 1x80 % + 1x90 % + 2x1x95 % TUESDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % +1x85 % 2) Clean pull 1x90 % + 3x1x100 % 3) Back squat 2x70 % + 2x85 % + 3x2x90 % WEDNESDAY 1) Snatch 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 2) Clean and jerk 1x50 % + 1x70 % + 1x80 % + 1x85 % + 1x90 % 3) Front squat 2x70 % + 2x85 % + 2x2x90 % THURSDAY 1) Snatch 1x50 % + 1x70 % +1x80 % + 2x1x85 % 2) Clean and jerk 1x50 % + 1x70 % + 2x1x80 % 3) Back squat 2x50 % + 2x70 % + 3x2x85 % FRIDAY 1) Snatch 1x50 % + 1x60 % + 1x70 % + 1x80 % 2) Clean and jerk 1x50 % + 1x60 % + 1x70 % + 1x75 % 3) Back squat 3x50 % + 3x70 % + 2x3x80 % SATURDAY Competition

 

Snatch - Heaving, Dropping & Balancing vs Hanging & Overhead

In this discussion I wish to talk about Snatch variations and their relevance to the full snatch itself. All these movements have their place but as I have been experimenting by programming them in and out of my training cycles. I have come to notice a misuse of these movements and its starting to look that these movements, other than the Hanging & Overhead Snatch, may not have transferable skills to the full Snatch.

 

Now all the movements relate strongly or try to relate strongly to the completion, speed and precision of the receiving position of the snatch. But I think after examining and using these lifts that the Heaving, Drop and Balance Snatch have little transferable skills and the athlete is better served to focus on Hanging Snatch and its variations off blocks and the Overhead Squat because these two movements match closely to the full Snatch. Where as the others do not and to understand this it is necessary to give a breakdown description of the Snatch.

 

The Snatch is made up of several elements and the first element can be described as the Snatch Grip Deadlift, which the lifter executes by pulling from the ground to standing upright. The next element is the triple extension – the Shrug, the Standing Calf Raise and the drive of the hips to meet the bar. At the completion of the Snatch Grip Deadlift and the Triple Extension the load is effectively pulled upward against the body in a Snatch Grip High Pull, into a Power Snatch, while the lifter is pulling themselves under the bar. At this point the lifter will find themselves in the Bottom Position of the Overhead Squat and will complete the Snatch by standing up and bringing feet tighter.

 

Now lets look at the Heaving Snatch, Drop Snatch & Snatch Balance, well, more importantly the starting position for each ot these lifts. If you analyse these lifts from their starting position you will see that the bar starts at the back of the neck on the shoulders and the lifter drops under the bar.  While the Snatch requires the bar starting from the floor. Now here is my question..

 

At what point is the lifter in the above position in the Snatch? The only time the bar is overhead/behind the lifter in the Snatch is when the lift is received at the completion of the movement. And at what point does the lifter drop under the bar in the same manner as those lifts ask you to?  To me the lifter has already pulled, split, dropped and landed in the Snatch where in the above movements the lifter is required to push, split, land and drop.

 

So the sequence of events to execute the lifts is wrong for skills to be transferred over to the Snatch –

 

• Snatch - Pull, Split, Drop &Land
• Heaving Snatch, Drop Snatch & Snatch Balance - Push, Split, Land & Drop.

 

In the film Rocky 2, Micky Rocky’s trainer had him chase a chicken and Mickey said we need greasy fast speed. Well that’s what the lifter needs in the Snatch too. I don’t expect chasing a chicken will help but what will help are the above movements as they are used to develop speed, timing, precision and reinforce foot placement. But as pointed out if the sequence of the execution of the movements is not correct then there will be no or little skill transfer to the main lift. So what do you do?

Well as coaches and lifters we use the Hanging Snatch and its variations as well as the Overhead Squat.

 

Lets take the Overhead Squat first as its easier to explain. The overhead squat strongly mimics the receive position of the Snatch. It also serves to help the lifter become flexible in the bottom position and it also helps to strengthen all the muscles of the upper body, which help to stabilise the bar over head. Its possible, with work on a steady linear cycle, this movement can be overloaded to 40-50kg of over the 1 rep Snatch max. By doing this it will be possible to strengthen the entire body to hold a lesser load in the correct position. What would make this movement more effective and the skills more transferable is to execute the movement from the bottom position as if the lifter would be in the Snatch. The Chinese use this technique quite well.

 

Now what about speed and precision and foot placement?  Well the Hanging Snatch and its variations will help to deal with these problems and it closely mimics the full Snatch itself. The skills are very transferable from hang to full Snatch. You can do Hang Snatch off high blocks, low blocks from below knees, just above knees you can even do Hang Snatches just before the position you drive the hips.

 

The Hanging Snatch & Overhead Squat are very good movements to help progress the lifter in the Snatch. The Heaving Snatch, Drop Snatch & Snatch Balance are also very good movements but should only be used lightly in a program and I am tempted to say help build confidence but the Hanging Snatch & Overhead Squat do that more effectively. So for now i am struggling to find the benefits of the Heaving Snatch, Drop Snatch & Snatch Balance compared to the benefits of the Hanging Snatch & Overhead Squat.

 

 

 

Coaching The Inner Chimp.

This paper is based on the writings of Dr Peters theory called “The Chimp Paradox”, which is a mind management model that was used quite successfully with the British Cycling Team. This mind theory states that the mind is divided into two parts.

 

The two parts of the mind consist of “inner chimp” , which is the part that runs our emotions and gut instincts, makes snap decisions and thinks in black and white. While, the other part is rational, logical and require evidence and sees things in shades of grey. Peters says that we cannot live without the inner chimp but it dominates our mind and it can be catastrophic.

 

The inner chimp will come up with a plan for you if you already do not have one. But the problem with this plan is that it will be emotional, maybe neurotic and it will be haphazard. The inner chimp is based on your own emotional makeup and gut instincts. So for example, if you are sensitive to emotional outbursts then this will be part of the inner chimps plan.

 

It is possible to control the inner chimp but the problem is the chimp turns up when we don’t want him/her to do so. For example you maybe eating a strict diet because you maybe trying to hit a competition weight for your lifting class but the inner chimp tries to tempt you with junk food or it tries to convince you that eating healthy is a pointless activity and that food is to be enjoyed. This part of the inner chimp is your minds survival instincts.

 

Another example of the inner chimp at work would be if you hear an athlete say “that wasn’t me out there” after a poor or uncharacteristic performance. In this case it was not the athlete but his inner chimp taking control because the athlete at some point had given away control to the inner chimp because the athlete had lost faith in their abilities or plan they had. So what does an athlete or coach do? Well you would set out to control the inner chimp by recognition and control.

 

So how do you recognise and control the inner chimp? Well the most basic recognition of the inner chimp would be at the prehistoric level of the sexes. The prehistoric level of the inner chimp is hardwired into mind because it is the most basic line or level at which the mind has for development, a starting point if you will. This prehistoric level is designed for survival of yourself and the species. So the inner chimp of a male is driven by alpha type ego, acquiring and exerting power and territory as well as sex while a female’s inner chimp is insecure, maternal and more emotional and is hardwired to flee or freeze rather than stand and fight like the male’s inner chimp. So knowing this its possible to control the inner chimp of both sexes, but of course there will be variations of these inner chimps within the sexes due to modern environmental and social backgrounds.

 

As a coach the male inner chimps can be controlled by giving them group tasks, which help to satisfy the alpha within them and this helps the inner chimp to focus its energy on allowing the rational and evidence requiring part of the mind take more control, which in turn allows more focus on the male athletes own performance in training and competition because the males inner alpha chimp wants to look dominant in all tasks so therefore must maintain a high degree of skill, strength and power. Where as the female’s inner chimp needs more vocal reassurance and the couragement to realise her alpha female characteristics. This can be accomplished by allowing the female athlete to train among the males and treated on the same level as the male athletes. This will (hopefully) have the effect of male dominance rubbing off on to the female, which will trigger the prehistoric survival instincts to emerge.

 

Now, there are 4 principles, which apply to a coach and to the athlete. These are:

 

1.      Have a Plan

2.      When the inner chimp speaks – let it speak and let it finish.

3.      Answer the inner chimp with logic and rationality.

4.      Dismiss the inner chimp by using keys words unique to you. These words or phrases are a personal choice and with the coach it depends on the relationship they have with their athlete.  

 

Its important for both the coach and the athlete to know and understand that the inner chimp is like the Terminator it will absolutely not stop. The inner chimp is always there, it starts the day you are born and it dies when you do. But it can be controlled and to control it you must have a plan and as a coach you must not only fight your own inner chimp but your athletes too, As an athlete you must fight your inner chimp when you need too, like the night you are in bed, alone trying not to think of the competition the next day. 

 

 

Reference:

 

Anonymous. 2014. Coaching the Whole Chimp: Why Coaching the Athlete isn’t Always Enough . [ONLINE] Available at: http://www.sportscoachuk.org/blog/coaching-whole-chimp-why-coaching-athlete-isn%E2%80%99t-always-enough. [Accessed 10 January 16].