The Daily Rebel – Cleans, hang cleans, and clean pulls, a.k.a – The worst workout ever!

Hey Rebels!

Well, I have to say it has been a long time coming, but today was the worst workout I have had in a very, very, very (did I say very?) long time!

In my mind, I looked like this... I didn't.

In my mind, I looked like this… I didn’t.

Here is what I had planned to do today:

Cleans and Jerk: 1 x 1RM (work up until the Jerk started to feel heavy)

Clean: 1 x 1RM / 3 x 1@80-90%

Hang clean: 3 x 3@90%

Clean Pull: 1 x 3RM / 1 rep every minute on the minute for ten minutes @3RM

Pull up’s: 4 x max reps

What actually happened was me failing left right and centre at weights that should have been easy, and not being able to stay co-ordinated through any of the movements.

My training delusion continued as I tried to pull like this guy!

My training delusion continued as I tried to pull like this guy!

However, while this workout may have been a failure, it was not a waste of time. There is no such thing as a wasted workout. You simply need to disengage from the over emotional attachment that you have to having a ‘good workout’. 

Just as the tide ebbs and flows, and the summer gives way to autumn, you are going to have bad workouts. As surely as death and taxes, it is going to happen. So learn to accept it and let go Even if you do everything right in regards to recovery and nutrition, you still sometimes perform less than admirably. So take it for what it was, a fluke, and get on with your training and your life. The worst thing that a bad workout can do is ruin the next one.

Train Strong.

Live Strong.

Be Strong.

Rogan Allport

Clean Pull: 1 x 3RM / 10 x 1 (1 minute rest inbetween)

The Daily Rebel – Jerks and Back squats

Well, it’s been a while. With starting the business and taking the time away from blogging to free up time to generate more leads and clients, I feel that it is time that I came back to the blogosphere and touch base with my Rebels on a more regular basis.

To that end, I am glad to say that the Daily Rebel is now back in full swing, but with a twist. You will still get the great workouts, the great tips and content, but it will only be on the days that I am training from now on. So dont get worried if there is a day or two in the week where you dont get a workout from me, I am just recovering and putting more time back into the business.

So, whats on the docket today? Me hitting the 100 club!

This was a huge milestone for me as my jerk has been probably the thing that I have struggled with the most in regards to my overhead strength. This is largely due to the fact that in the jerk one is moving from a position from high stability, to a low stability transition position, and then back to a position of high stability – provided you can find it.

So, to that end, here was my workout for the day:

A1) Jerk – 1 x 1@100% / 3 x 1@ 80-90%

B1) Back Squat: Work up to a heavy triple beltless*

* I had competed over the weekend so I just wanted to grease the groove and get back into heavyish squatting.

C1) Pull ups: 4 x max

C2) Seated row: 4 x 8-12 @60kg

D1) Lateral raise: 4 x 15

E2) Dips: 3 x max

F) Resistance band face pulls: 100 reps in as few sets as possible

If you are like me and struggle getting overhead, here are my top tips to getting stronger when pressing overhead:

1. Have strong triceps – Have you ever seen a good presser with small triceps? Didn’t think so. Besides filling out your tshirt and giving you a sick pair of pipes, having strong triceps is going to strengthen the stability of your elbow and increase your ability to press with more power.

2. Work on your shoulders and upper back – These muscles are your prime stabilisers when getting overhead, so make sure that they are big and strong so they can handle a greater load.

3. Spend more time over head – Just try and spend more time pressing overhead for as much of your shoulder/pressing work as possible. The fact is that while the standing shoulder press and the seated shoulder press are both shoulder dominant exercises, the total body demands of simply being upright and standing will transfer over far greater to your overall strength than simply sitting down.

I hope this helps you get stronger overhead, and if you have anymore questions, just get in touch via the contact us page.

Train Strong.

Live Strong.

Be Strong.

Rogan Allport

5 Easy tips for getting leaner!

The fact is, weight loss is easy. Getting lean and in shape, now that is a different game entirely.

Eat less, do more, and you will burn off weight. It really is as simple as that. However, as any good lifter knows, losing weight is not the same as getting lean. The act of weight loss is simply defined as mass being taken from your body and broken down into energy, but this is not always a good thing.

They are lean, not skinny. Know the difference.

They are lean, not skinny. Know the difference.

The common thought is that we need calories to live and function. If we do not get enough of them we starve. If we eat to many of them, we get fat. Seems simple doesn’t it? While this thought is largely correct, as with all things, if it seems to too good or too easy to be true, then it probably is. Losing weight is the unbiased break down of mass, and that includes muscle tissue. This is the last thing that we want, and here’s why.

Muscle is the most metabolically active tissue in the body with a caloric demand of 50Kcal per Lb, and that is just at maintenance level. We want your body to be as metabolically active as possible and to have as much active functional muscle as possible to make sure that your metabolism is as high as possible. The moment you start losing muscle, you are literally losing cylinders from your metabolic engine and this is why fat loss tends to stall when you simply reduce calories.

Now, by contrast the act of getting leaner is the reduction in the level of the bodies adipose (skin level) fat cells. This is done via proper fuelling of the body, dependant on its activity level and the gentle decrease of calories. This is far more maintainable from the standpoint of you and I as average people but does require the insight of a fitness professional, or more research into how to properly fuel your body. Alternatively you can click here to receive a free nutritional e-book.

To make life a little easier, I have put together a few top tips that I think will help you get leaner, rather than just lose weight.

1 – Train for hypertrophy!

As we said, muscle is the most metabolically demanding tissue in the body and as such having as much of it up and working is what we ultimately need in order to raise your base metabolic rate. This means that you are going to be burning more calories at rest, leading to a greater number of calories burnt daily, month, and annually. To do this, make use of traditional hypertrophy training programs such as 3 x 10, 5 x 8 etc. This greater volume when matched with proper nutrition on your training and non training days will lead to an increase in muscle and number of calories burnt per session.

nickauger

The greater the muscle, the greater the calories burnt.

2 – Increase your protein intake

Protein is the building block of life. It provides 4kcal of energy per gram. Protein is stored in the body as muscle and is only used for energy production when carb stores are deleted. Proteins need to be broken down into amino acids and converted into glucose by the liver if they are to be used for energy production. This process is known as gluconeogenesis.

Protein is synthesised into your body in order to begin the repair or development of your cells. As such your protein intake is one of the primary factors in your bodily development, and should be included to one degree or another in every meal. Protein is also highly thermogenic regarding its nutritional density. It takes calories to digest food to get more calories. Protein has a huge caloric requirement for breakdown relative to its size and if you are working out the majority of the broken down amino acids will be put to work building more muscle. To start make sure you are taking in 1.2 – 1.5g of protein per lb of lean bodyweight and adjust as necessary.

3 – Address food quality before calories

Jumping straight into calorie counting is one of the worst ways to get yourself into trouble when trying to lose weight as it is highly inaccurate, and mentally draining. This is not to say that calories are not important, because they are. However, addressing issues of food quality are the first port of call when looking to get people losing weight. Educating yourself on what it means to eat according to your goals is going to to create a long lasting understanding of good nutrition, and good nutrition is for life. Diets are not.

4 – Don’t dive bomb your calories

Dropping your calories should be the last thing that you address when you are going down the garden path of weight loss. Managing your calories is something that should be done in relation to your macronutrient needs, and once that is addressed then we can start thinking about dropping calories. However, this should be done at a slow rate. As with prescription medication, we want the maximal response from the minimum dosage. Dropping your calories substantially will lead to a point of plateau from which your metabolism will start to take a dive, and in response your body, being the survival machine that it is, will start to take break down the surplus muscle tissue and the metabolic demand that goes along with them. Keep your calories as high as possible, for as long as possible, so long as you are still meeting your goals.

To look like a healthy athlete, you have to eat like a healthy athlete

To look like a healthy athlete, you have to eat like a healthy athlete

5 – Don’t go it alone!

This is the most important aspect of the whole journey. Make sure that you have a support network. Getting lean is a long process and can be stressful if you go it alone. The reason why weight watchers and other programs of that nature are so successful is that they bring you into a community that creates a sense of society and accountability. Get a group of friends, a page on facebook, or hire a trainer, because the more support your have, the more accountability you have to those around you and as such you are more likely to stick to game plan rather than go native with a box of Reese’s Pieces.

These are some tips that I hope will make things easier for you on your journey to a leaner, sexier you!

If you passed up on the e-book at the start of this article and would like to rectify that, click here.

To find out how you can get strong and realise your inner athlete just click the link below.

http://bit.ly/1rvbFHQ

Good luck and, remember:

Train Strong.

Live strong.

Be Strong.

Simple Speed – Everything you ever wanted to know about getting fast!

Speed kills!

This is a simple fact in the world of sports, the wilds of the Savanna, and in your training. Speed is the key to athletic success, or to be more precise, power is. However, those of you who paid attention in school understand that force, or power is the sum of speed and mass. Simply speaking what this means is that the greater the weight we can move at the most maximal speed possible, the greater the total power output of the body. Now, this has a number of considerations. First, total power output is relative to the source of the force, i.e. the body. It is a well-known fact that the relative strength (total strength in relation to mass) of an organism decreases as the size of the organism continues. This means that if we take a bar loaded up to 150kg and we get two lifters to squat it, with lifter A weighing 100kg and lifter B weighing 60kg, the total power output of lifter B would be greater as 1) his relative strength is greater due to his lesser body weight and 2) because a greater amount of force production is required to move the weight, regardless of the fact that the bar path would move slower due to the requirement of a maximal effort to move the weight.

I know that this has gotten confusing, but bear with me, it will all make sense soon enough. I know I said that speed kills, and as I said, lifter B would have to move slower to move the 150kg squat that lifter A, so lifter A would be moving faster yes? Well yes, true at that weight the larger lifter would move the weight faster but that does not mean that there is a full recruitment of all the bodies’ musculature. What we need to bare in mind is that while a maximal effort lift is moving slowly, it is moving as fast as humanly possible given the parameters of the lifters strength and percentage of neuromuscular recruitment. If the lifter couldn’t generate maximal force in the most minimal amount of time he would fail the lift. Told you speed was important.

Speed... it's kind of a big deal.

Speed… it’s kind of a big deal.

Now, speed obviously has greater implications than just your ability to lift bigger weights. We as a species rely on our speed to think faster, evolve faster and generally be faster than our adversary in order to survive. While Paleolithic man could not have out run many of the predators of the primal wilderness, he could change direction faster, think faster and climb faster, all of which has lead to me being here writing this article for you now. Even now athletes of every kind are trying to get faster. Faster in their ability to get to the end zone, try line, goal, ball etc. first and developing this killing speed there needs to be a three-fold focus on speed development.

First there needs to be a focus on the physics of strength. I know that we have been over the physics behind it, but let me put this into practical terms. Picture a box. Now jump on it. Then jump on it as fast as you can. Then picture a taller box, a box that you can’t jump on to. Now while you can jump up to this box with lesser speed and greater speed, the fact is that if you don’t have the strength to propel yourself onto that box, the truth is that you are just not going to get up there no matter how hard you try.

The fact is that without strength it doesn’t matter how fast you are, you simply don’t have the base on which to build power. Now, building strength, while not easy, is relatively simple and there are 1001 programs out there on the net that will help you get strong. I would recommend anything that is based on full compound lifts and is very squat focused. From there just keep getting stronger!

This doesn't happen without speed. Speed doesn't happen without strength.

This doesn’t happen without speed. Speed doesn’t happen without strength.

Ok, so lets move further down the line. You have been training hard and getting strong for a few months now and in the process you have gotten faster. Your lifts have shot up and as such your total strength output has increased and as such your ability to ability to produce force is greater. What this has lead to is a greater ability to propel your self forward, upward and any other which way you want to go, but, with that being said, speed has not been your primary focus. While every rep of every lift should be as fast as you can humanly make it, the fact is that you cannot move 98% of your 1RM as fast as you can move 50%.

Louie Simmons, head coach/owner of Westside Barbell, arguably the strongest gym in the world focuses a great deal of his Conjugate training method towards speed and force development by the incorporation of specific speed sessions where 40-70% of a lifters max squat, bench or deadlift, depending on the focus of the day, will be taken for no more than 2 reps over 10-20 sets with very short rest periods varying from 30seconds to a minute in length. The whole point of these short rep ranges is to work the fast twitch fibers of the bodies’ musculature.

The muscles of the body consist of three different muscle fiber types. Type 1 fibers that are slow twitch oxidative. Type 2A with fast twitch oxidative, and Type 2X that are fast twitch glycolytic. These fast twitch fibers are exactly what they sound like, fast! As such, when we want to be fast we need to focus on the development of pure, unadulterated speed that can only be developed under loads that are sub-maximal. As such we need to focus on the activation of these fibers using a load that will cause a development of potential force generation. This force development is due to increased neuromuscular connectivity and firing rate. This leads to an athlete being able to engage their strength at a greater speed. This in turn relates to a greater expression of total power and as such speed.

This leads us on to the last section of speed development, practical application. This is where you train the application of speed within the context of your sport. Common examples of this are 40 yard dashes, change of direction drills, target sprints diamond runs etc. the list goes on, but the point is that you need to look at what the demands of your sport, or playing position, have on your speed. In regards to sports like Rugby or American Football heavier players such as forwards or linemen need the speed to get off the starting line fast and make contact first, where as players such as running backs or wingers need the speed to move in-between opposition players and make sure that they can change direction quickly. As such the practical speed training for each player would have to be unique and targeted towards his or her personal needs in regards to their position.

Matthew Stafford

Different size athletes, all moving with as much speed as possible.

This ladies and gents is a brief overview on how one can approach the subject of speed training. My disclaimer on this is that there are many ways to skin a cat and that this is by no means the only way to approach speed training, however it is a concept which has worked well for me in the past and has worked well for others as well. If you have any questions you would like to ask on the subject of speed training, or anything else regarding training for that matter, please don’t hesitate to contact me.

To find out how you can get strong and realise your inner athlete just click the link below.

http://bit.ly/1rvbFHQ

TRAIN STRONG.

LIVE STRONG.

BE STRONG.

Training Vs. Practice

Take a look at any sport. Whether it is performance, individual, or team based, they all have one thing in common, they have a very unique understanding of the difference between training and practice. True, with sports which are skill orientated rather than purely performance based, i.e football vs. the 100m dash, there is an even greater distinction between ‘training’, and ‘practice’ due to the differentiation between the time spent ‘practicing’ the skill of their sports, and the time spent developing the physical aspects during the Strength and Conditioning ‘training’.

Technique and movement quality have to come first.

Technique and movement quality have to come first.

However, within the world of physical and athletic development the current paradigm presents us with a problem. We don’t teach our athletes to view their gym time as a time of skill acquisition and ‘practice’. Anyone who has spent time surfing the interwebs looking at training videos – you know who you are! – has probably seen some incredible feats of strength and endurance from athletes that have some horrendous technique, but they are still great athletes, but the real question is this, how long can they keep themselves that way, and how can we make them better?

power_clean_380

This guy is a probably a great athlete, but this is not a great power clean.

Whenever the weightlifting teams at California Strength and MDUSA finish their sessions, their coaches say, ‘Good practice everyone!’. This speaks volumes to me as, while the sport of weightlifting is a special case due to its nature as a performance based sport, they are focused on making sure that the time they spend getting stronger is time spent attempting to become as technically proficient as possible the allow for the greatest carry over to their performance as athletes.

maxresdefault

You need good technique in order to support this kind load!

While I am aware that using these elite weightlifters as an example may not speak to the everyday athletes out there, we as coaches must seek to break that barrier. If a training methodology does not scale both up and down, from the greatest athletes to the worst, then it is a broken system and needs to be updated or repaired. Skill acquisition must be placed first. It is the foundation upon which all other physical attributes are formed. Strength is useless without the ability to move efficiently and apply that strength.

So, what we need to do as coaches is implement a shift in the way in which we teach our athletes and clients to think of the time they spend training with us, as well as the way in which they perceive their own progress. Training or practice is measured in progress, but a big bug bear of mine is the fact that we only seem to teach people progress in terms of weight on the bar, not in terms of speed, efficiency, or movement quality. While I am all for people shooting for the moon and getting as strong as they can be, this ‘balls to the wall’ style of training is not maintainable for the vast majority of everyday athletes or for that matter a smart way to go about things. It breeds the mentality that record hunting is the only way that we can measure progress and this leads to a competition mentality that causes people to sacrifice movement quality for the sake of a new PR.

The stronger you are, the greater the buffer between you and injury, but this only applies so far before you hit a point of diminishing returns. The risk vs. reward aspect of advancing before you are technically ready is always risky, and will only work for so long before injury or structural breakdown. There is a time and place for pushing your boundaries, but this must be done in the safest possible way to make sure that the buffer against injury is at its greatest.

Being a great athlete is what allows Brian Cushings to keep playing one of the most physically demanding sports in the world. This applies to you just as much as it does to anyone else.

Being a great athlete is what allows Brian Cushings to keep playing one of the most physically demanding sports in the world. This applies to you just as much as it does to anyone else.

Push for strength, push for improvement, but measure improvement as more than just load on the bar. Widen your horizons and understand that there is more to progress than the current paradigm of gym culture tells you there is.

To find out how you can get strong and realise your inner athlete just click the link below.

http://bit.ly/1rvbFHQ

Train Strong.

Live Strong.

Be Strong.

The Daily Rebel!

12/12/14 – Don’t lose your joy

Training should be fun. If you are getting to the stage where you cannot find the joy in what you are doing then you my friend need to take one giant step back and re-evaluate your training and the motivation behind it. That being said, training should not be easy. As I have said in previous articles, when you start getting comfortable you start to stagnate. Without progressive overload your will never get any better. you need to make sure that you are always trying for the one more rep, that shorter rest period, that extra KG on the bar. You need to push the limits in one way or another to force yourself to get comfortable with being uncomfortable. Only by pushing the limits are we going to expand our boundaries and break through our previous limitations

Weightlifting

Truly it is only outside of your comfort zone that the magic happens, not just in but also out of the gym. We need to enjoy the pursuit of our goals, no matter how hard they may be to achieve. You and I, and everyone on this planet need to enjoy the process of hard work. We need to embrace the grind and take pride in our work. Whether its the training, the environment, or just bro’ing out with your friends, the joy of training should never be diminished by the severity of the training.

Here was todays training:


Clean

– Plenty of doubles till things started to break down. Stick there and work on technique before you keep going.

– 8 minute EMOM single @90kg

Panda pulls

– 4×3

Pull ups

– 5 x max reps

Behind the neck press

– 3x 8

Dips

– 4 x max reps


Today really kicked my ass but I had a great time doing it.

Remember, your training should be fun. Don’t lose the joy!

To find out how you can get strong and realise your inner athlete just click the link below.

http://bit.ly/1rvbFHQ

Please follow the website and follow me on Facebook, Instagram and Twitter. Get in touch to organise a complimentary personal training session with me.

Train Strong.

Live Strong.

Be Strong.

To Oly Lift, or not to Oly Lift? That is the question!

SUP REBELS! Today I want to touch on a subject that has become a fascination of mine. Powerlifting will always be my first love when it comes to strength sports, but recently, I have been toying with Olympic Lifting. Ok… toying is an understatement, I LOVE THEM! I am such a fan of the Olympic lifts its unreal. However, would I teach them to an athlete, yes! Would I program them for an athlete, probably not.

HOLD UP! Before we throw the baby out with the bathwater. Would I program them for some athletes, sure! But I would not have them as my first port of call. Let me tell you why! There is a debate that is has been raging within the world of strength and conditioning, and that debate is whether or not the Olympic lifts should be a central part of any program which seeks to achieve optimal athletic potential, or whether a more traditional compound lift / Powerlifting based program should be used. Before we get into the meat of this debate, there are a few things that need to addressed before we can sink our teeth into this hot topic, so grab your protein shakes and hold on tight!

“Olympic style weightlifting is an excellent training method for developing power. It consists of two movements, the Clean and Jerk, and the Snatch. The derivatives

of those movements are what make up the majority of training exercises” – Gambetta (2007)

 

Ok, so, Olympic lifts are the Snatch, and the Clean and Jerk. These are incredibly high skill movements which require a great deal of not only strength, but co-ordination and neuro-muscular development. For some, these lifts are considered the gold standard by which one assesses and develops an athlete’s power. Both the snatch and the clean and jerk require a violent explosion of the body, via triple extension, i.e. full extension of the ankles, knees and hips. This full extension is done over the course of three pulls:

1)    From the starting position, to the knee

2)    From the knee to the hip

3)    From the hip to the catch position

lu_xiaojun

The clean broken down. Can you spot the 3 pulls?

These Olympic movements are essentially a jump, and the action of jumping is the most integral part of power testing for athletes. Don’t think I’m serious? Just take a look at the testing for the NFL Combine, 225lb bench test, 40yard dash, and of course, a depth jump and a vertical leap.

db_39_110301_blog

Patrick Peterson’s 38inch vertical leap at the 2013 Combine

 

It’s not hard to see how there is a direct carry over from developing this violent triple extension into the field of athletic performance. But, why the Olympic lifts? Now, I know what you are thinking – that I have just answered my own question with that whole bit about triple extension and jumping etc. Yet, I put to you the same question – why the Snatch and the Clean and Jerk? Seriously, think about it, have you ever seen a Strongman lift an atlas stone? Have you ever seen a Powerlifter pull a conventional Deadlift off the floor? If you haven’t, go look it up on youtube…. Go on… I have time. Done it? Good! Now, one thing that I am sure the discerning eye of a Rebel will notice is that the strength of the hip extension required is massive. Also, these movements are much more simple to teach than the Olympic movements.

rob-o-on-the-stone

Rob Orlando, Owner of Hybrid Athletics / Crossfit Hybrid, and former Strongman is a huge proponent of the stones

Now, I am a big proponent of KISS (Keep It Simple Stupid) when it comes to programming, and unfortunately, the big scary elephant in the rooms is that the Olympic movements, while not difficult to teach, are difficult to master to a level where one can get the full benefit of them. Often in the earlier stages of learning the Olympic lifts technique, not strength, is the limiting factor. While one could argue that this is true with any athletic movement, there is a very big difference in the technical requirements of a Deadlift and a Snatch. So what are our other options?

As I mentioned earlier, the Olympic movements are considered by some to be the gold standard of developmental tools to improve an athletes explosive power. However, as any Weightlifting coach will tell you, you cant get stronger at the Clean and Jerk, by doing nothing but Clean and Jerks. You also have to Front Squat and push press a lot, and I do mean a lot! It is these movements that develop a weightlifters absolute strength, which is why it’s only those freaky genetic outliers that can clean, more than they can Front Squat. So if we work on the principal that if your technique is spot on with the Clean, then the more you can Front Squat, the more you can Clean, then surely, the lighter the Clean, the faster it will go? If this is true – which it is – then the best way to improve explosive strength is to develop ones absolute strength, and it is here that we run into some issues with using Olympic lifts.

olympic-lifts-injury

Not this kind of issue!

Essentially, all Stength and Conditioning is, is the development of an athlete’s GPP (General Physical Preparedness) in order to allow him, or her, to perform better in their event training. This, in turn, allows them to develop their SPP (Special Physical Preparedness), i.e. a thrower’s actual throw. Throwing technique is something that is a unique physical and technical requirement, which they must make their own, based on their own body mechanics and needs. The Bench Pressing, Snatching, Cleaning and Squatting have given the thrower the requisite strength in order to throw his or her implement, but it does not make them a good thrower, throwing does! The issue with the use of Olympic Lifts is that they require GPP just for the movement itself, which may or may not transfer over into the field of play, as every sport has different athletic requirements of its players.

Yet, without at doubt, they have a huge benefit for those athletes that can do them effectively. But, taking the time to teach the Olympic lifts to the point where they can yield a return which is greater than the time investment the athlete must make in order to become proficient at them, can seriously detract from the main goal, which is to make them better athletes, not Olympic lifters.

551480_489929277710758_723601548_n-1Highland Games champion Matt Vincent uses Olympic lifts to great effect, but they are not the basis for this throwing program

 

The point has been made that where as other strength development programs focus on – how fast OR how strong – an Olympic lifting program asks – how fast are you strong? This has a massive transfer over to sports, and should be a question that we address when programming for athletes as:

“Athletic Activities usually require quick and powerful movements and, consequently, depend on the development of explosive power” – Siff (2003)

 

However, when we take into account the issues expressed above, we must address other options if we are to allow a maximum return on our training investment. The speed at which you move, throw and lift, is dependant on a number of things. Namely, the rate and efficiency with which your synapse fire during a movement. This, in turn, causes muscle fiber recruitment. The more muscle fibers you can recruit the stronger you are maximally, and the stronger that you are maximally, the faster you are sub-maximally. In order to do this however, one must practice moving at speed, and not just at speed, but brutally fast speed. This can be done via plyometric movements, such as speed Deadlifts, and speed Box Squats. These movements should be done at roughly 40-50% of your 1RM for 2-3reps over 10-15 sets.

The incorporation of speed work allows for development of your synapse-firing threshold. But, this requires moving brutally fast from start to finish. The issue with applying this speed movement pattern with Olympic movements is that, given the nature of movements, it is very difficult to perform them in a touch and go manner, unlike the Squat, Bench and Deadlift. Also, in regards to their sport specific carry over, Olympic Lifts start with a controlled first pull. What sport do you know starts with a controlled first movement?

Now let me be clear, this is not me attacking Olympic lifting. If you needed to be reminded of my opinion on Olympic lifting, refer back to the beginning of this article. I think that every athlete should be taught the Olympic Lifts. Their benefits in regards to neuromuscular co-ordination, stability, power output and efficacy as movement patterns, they are a must. However, as I stated earlier, programming is a question of getting the best return on your investment, and Olympic lifts do not provide that without a huge long-term investment of time, sweat and potentially tears.

Train Strong.

Live Strong.

Be Strong.

Rogan

For any information or questions regarding the blog, or for any information regarding my services as a Personal Trainer, please contact me via my Facebook Page, Twitter, Email, or in the comment section below.

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