Transcript Teaching The Olympic Lifts

Teaching The Olympic Lifts
Robert McAdams
www.robertwmcadams.com
Power Exercises “Why’s”
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Athletes measured at 1964 Olympic Games at Mexico City revealed…
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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?
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My Trial (6 months) of Olympic Weightlifting Training
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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
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Snatch, Clean & Jerk, Squat = Strength & Power Training
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
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Olympic Weightlifting is King of High-Power Output (athletic) Lifts
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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
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Olympic lifts should be a staple of any high power training regime
Example Bad Olympic Lifts, Like Most HS
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Explosion is long, slow, delayed, and/or non-existent
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Lower Power Levels
Play Lifts (go over physics)
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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
Example Good Olympic Lifts, Unlike Most HS
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Explosion is quick, distinct, completely extended, and FAST
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Very High Power Levels
Play Lifts (at same bodyweight)
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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
Front Squat
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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
Overhead Squat
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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
Long Term Teaching Plan
Phase 1 1-2 Weeks
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M/W/F: Teach support positions 5x3r
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Overhead Pause Squat / Front Pause Squat
Tu/Th: Introduce Hang-Slow
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“Hang Slow” means basic pulling/jumping movement pattern and correct positions, not moving
extremely fast, explosive, or with heavy weights
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Hang Power Snatch + Overhead Squat / Hang Power Clean + Front Squat
Phase 2 (when 75%+ proficient at Phase 1) 2-4 Weeks
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M/W/F: Hang-Slow 5x3r
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Tu/Th: Introduce Hang-Fast
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“Hang Fast” means much more emphasis on quickness, speed, and sharp movements in 1)
explosion, 2) movement under bar, 3) into good support positions
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Hang Snatch / Hang Clean
Phase 3/4/5 (when 75%+ proficient at Phase 2) 2-4 Weeks
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M/W/F: Hang-Fast 5x3r
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Tu/Th: Introduce Knee, To-Ground, & From-Ground Lifts
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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)
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M/W/F: Full Lifts 5x3r
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Tu/Th: Introduce 20’s (all starting from the ground)
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Progress to Normal 20’s, work-up 20’s, and coach individual strength/weakness
All times frames are dependent on teaching/learning level
Phase 1 Technique Tu/Th
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Purpose
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Teach “Ready” position, clean & snatch explosion phase, & reinforce support positions
Clean (do 1 row of platforms at a time on command)
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Jump/Shrug as high as possible with bar
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Power Clean
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Jump/Shrug  Elbows Up/Stomp (Front Squat top position)
3x3r “Stand tall, pooch butt…. SHRUG-STOMP!!”
Power Clean + Front Squat
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3x3r “Stand tall, Pooch butt…. JUMP!!”
Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY
3x3r “Stand tall, pooch but…. SHRUG-STOMP—SQUAT!! ELBOWS UP!!”
Snatch
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Jump/Shrug as high as possible
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Power Snatch
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3x3r “Stand tall, pooch butt…. JUMP!!”
Jump/Shrug  Elbows High/Reach/Stomp (Overhead Squat position)
3x3r “Stand tall, pooch butt…. SHRUG—STOMP/REACH!!”
Power Snatch + Overhead Squat
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Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY
3x3r “Stand tall, pooch butt…. SHRUG—STOMP-SQUAT!! REACH!!”
Phase 2 Technique Tu/Th
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Purpose
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Teach quickness under bar, fast explosion, fast feet, and reinforce support positions
Clean (do 1 row of platforms at a time on command)
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Power Clean + Front Squat
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Clean Jump Unders w/ pause (lighter weight)
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Jump/Shrug  Elbows Up/Stomp  Catch-Front Squat IMMEDIATELY
4x3r “Ready and (means stand tall, pooch butt)…. POP-STOMP—SQUAT!! ELBOWS
UP!!”
Quick Shrug  Elbows WHIP/STOMP  Catch Rock Bottom + Pause
5x3r “Ready—QUICK!! Elbows Up-TIGHT!! …. UP!!”
Snatch
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Power Snatch + Overhead Squat
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Drop Snatch (bar behind neck) w/ pause (lighter weight)
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Jump/Shrug  Elbows High/Reach/Stomp  Catch-Overhead Squat IMMEDIATELY
3x3r “Ready and…. POP—STOMP-SQUAT!! REACH!!”
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)
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Quick Shrug  Elbows HIGH/STOMP/REACH  Catch Rock Bottom + Pause
3x3r “Ready—QUICK!! REACH-TIGHT!! …. UP!!”
Phase 3 Technique Tu/Th
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Purpose
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Teach lifts to the knee
Clean (do 1 row of platforms at a time on command)
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Full Clean to Knee (bar traces the thigh—stays on thigh)
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Clean Jump Unders to Knee (lighter weight)
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Ease (to knee)  Back (to top)  Pop  Elbows Up/Stomp  Catch-Squat
5x2r “Ready-Ease…Back…POP-STOMP!! Elbows Up-TIGHT!!”
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
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Full Snatch to Knee (bar traces the thigh—stays on thigh)
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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)
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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!!”
Phase 4 Technique Tu/Th
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Purpose
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Teach lifts to the ground
Clean (do 1 row of platforms at a time on command)
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3-Position Clean (Hang, Knee, Ground)
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Full Clean to Ground w/ pause
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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!!”
5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Elbows Up-
TIGHT!!...UP!!”
Snatch
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3-Position Snatch (Hang, Knee, Ground)
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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!! ReachTIGHT!!”
Full Snatch to Ground w/ pause
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5x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-
TIGHT!!...UP!!”
Phase 5 Technique Tu/Th
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Purpose
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Teach lifts from the ground + reinforce quickness/speed
Clean (do 1 row of platforms at a time on command)
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Clean Jump Under to Ground w/ pause
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3x2r “Chest Up—Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows Up!!...Up!!”
Clean from Ground
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Up!!...Up!!”
Clean Jump Under from Ground w/ pause
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3x2r “Ready-Ease…Down…Tight-Tight…Smooth…Back…QUICK-STOMP!! Elbows
5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Elbows Up!!
Snatch
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Snatch Jump Under to Ground w/ pause
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TIGHT!!...UP!!”
Snatch Jump Under from Ground w/ pause
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3x2r “Ready-Ease…Down…Tight-Tight…Smooth…POP-STOMP!! Reach-
3x2r “Ready-Ease…Down…Smooth…Back…QUICK-STOMP!! Reach-TIGHT!!...UP!!”
Snatch from Ground
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5x2r “Chest Up—Tight-Tight…Smooth…POP-STOMP!! Reach-TIGHT!!...UP!!”
Phase 6 Technique Tu/Th
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“20 Workout” Purposes
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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”
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EZ Weight (chart)
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“Workup 20” Workout—focus on carryover of technique to heavy weights
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EZ Weight or Max MINUS 80-90lb range for average/strong athlete
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Snatch 20x1r (same weight)
Clean 20x1r (same weight)
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)
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EZ Weight or 1RM MINUS 80-90lb range for average/strong athlete
Snatch 20x1r
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Clean 20x1r
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Add 10lb per set after 8th (70lb)
Add 5lb per set after 15th (25lb) = 95lb
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
Questions?
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Feel free to contact me at either…
www.robertwmcadams.com
[email protected]