Friday Remedial exercises

Objective:

1. General strengthening of the muscles involved in the Olympic lifts

We will keep on using the bench press so that you can maintain upper body pressing strength. However, you can substitute in the incline bench press if you want more variation.

The loading parameters for the bench press are:

Week 1:2x5 Week 2: 5 x 5 Week 3: 3 x 3, 1 x 2 Week 4: 3 x 3

Use heavy weights for this exercise, but do not cut your range of motion short. Touch the chest and explode upwards!

B. Back squat m m

We reintroduce the back squat into our routine to give a little "boost" in leg strength. As you gain technical mastery in the full Olympic lifts you will become more and more able to use your leg strength to its greatest extent, hence the need to focus on leg strength at this point.

The loading parameters for the back squat are:

Week 1:2x5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 3

C. Zottman curl

C. Zottman curl

You curl the weight with the palms up and lower it with the palms down making the muscle work hard on both the concentric and eccentric portion of the movement. This drill will strengthen all the arm flexor muscles. Although not of capital importance in Olympic lifting, the fact is that a chain will always break at its weakest link.

The loading parameters for the Zottman curl are:

Week 1:2x5 Week 2: 5 x 5 Week 3: 3 x 5 Week 4: 2 x 5

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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