Third phase of training technical mastery 4 weeks Monday Snatch emphasis

Objectives:

1. To learn the fall snatch sequence

2. To strengthen the muscles involved in the snatch

3. To develop an efficient lifting technique

A. Half-squat snatch from the floor

A. Half-squat snatch from the floor

This is the first step in learning the full competitive snatch. You start to integrate the first hard technical part of the lift, the switch from below the knees (slow controlled pull) to above the knees (explosion). You will catch the bar in a half squat, to get used to dropping under the bar.

Starting position:

1. Feet are hip width, toes are turned slightly outward

2. Legs are flexed at the knees (around 90-100 degrees)

3. Trunk is flexed, back is tightly arched

4. Shoulders are in front of the bar

5. Arms are straight

6. Traps are stretched

7. Head is looking forward

Pull:

1. From the ground to the knees the lifting is controlled, the back angle stays the same, the bar is lifted only via leg extension. 2.Once the bar is above the knees, explode upward with a powerful leg and back extension

3. The bar should be kept close to the body at all times

4. The traps contract forcefully to further accelerate the bar

5. Basically, what we are looking for is for the body to look like a bow (hips forward, back and legs extended)

Catch:

1. Catch the bar in a half squat position

2. Catch the bar with the arms locked, do not press the weight

3. Keep the traps tight to help hold the bar

The loading parameters for the half-squat snatch from the floor are as follows:

Week 1: 2x3, 2 x 2 Week 2: 2 x 3, 2 x 2, 1 x 1 Week 3: 1 x 3, 1 x 2, 2 x 1, Week 4: 2 x 2

Note: You may have noticed that I did not give a percentage or load to use. Well, since most of you have never performed a snatch before, it would be pretty pointless to use percentages to plan your training load! But after the first and second phase of training you should have a good idea of the weight you can handle and by now your technique should be good, so you can begin to lift interesting weights.

The first 8 weeks of training have all being leading to this, the optimal test of functional strength! By now you should be pretty good at the pulling part of the snatch and are at ease in the overhead squat position. You also learned to receive the bar in the full squat position. So now it's time to blend it all into one smooth, but explosive movement!

Starting position:

1. Feet are hip width, toes are turned slightly outward

2. Legs are flexed at the knees (around 90-100 degrees)

3. Trunk is flexed, back is tightly arched

4. Shoulders are in front of the bar

5. Arms are straight

6. Traps are stretched

7. Head is looking forward

Pull:

1. From the ground to the knees the lifting is controlled, the back angle stays the same, the bar is lifted only via leg extension.

2. Once the bar is above the knees, explode upward with a powerful leg and back extension

3. The bar should be kept close to the body at all times

4. The traps contract forcefully to further accelerate the bar

5. Basically, what we are looking for is for the body to look like a bow (hips forward, back and legs extended)

Catch:

1. Catch the bar in a full squat position

2. Catch the bar with the arms locked, do not press the weight

3. Keep the traps tight to help hold the bar

Week 1: 2x3, 2 x 2 Week 2: 2 x 3, 2 x 2, 1 x 1 Week 3: 1 x 3, 1 x 2, 2 x 1, Week 4: 2 x 2

Note: At first, start with the same load as you would in the half-squat snatch. But as you get more comfortable with the full snatch you should be able to use 10-20% more on this exercise.

C. Snatch pull

The snatch pull is the logical progression from the snatch-grip deadlift. Ideally, you want to use the exact same pulling motion as during the half-squat snatch. Concentrate on rising up on the toes and contracting the traps at the same time.

The loading parameters for the snatch pull are as follows:

Week 1: 2x4, 2 x 3 Week 2: 3 x 4, 3 x 3, 1 x 2 Week 3: 1 x 3, 1 x 2, 1 x 1 Week 4: 3 x 3

In this phase you want to use the same load as you used for the full squat snatch, at the most 10% above what you used in that exercise. Many peoples make the mistake of going way too heavy on pulls. If the load is significantly greater than during a snatch, there will be no positive transfer.

Just like the snatch pull is the progression from snatch-grip deadlifts, the drop snatch is the progression from overhead squats. This drill has the same benefits as the overhead squat, but it also teaches a lifter how to drop under the bar.

Starting position:

1. Stand up with the bar on your shoulders with a snatch grip

2. Feet are slightly wider than the hips, toes turned outward a bit

3. Trunk is solid, back is tight

4. Elbows are pointing down.

Drop:

1. You must drop directly under the bar, try not to allow the bar to drop a lot. The key is to lock the arms as you go down. You must go down very fast to beat the gravity that will pull the bar down

2. Avoid trunk flexion, if you start bending forward you will lose the bar

3. As you squat down, try pushing the bar up (to contract the traps and stabilize the bar)

4. The heels must stay on the ground

5. When you reach the lowest position stand up in a straight line, avoid excessive trunk movement.

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

You still need to use this valuable exercise because now you really need to be fast and stable under the bar! By now you should be able to use relatively heavy weights on this exercise.

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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