The Olympic Lifting Variations for Sports TrainingThe Olympic lifting variations are explosive exercises that emphasize different phases of the Power Clean, Split Jerk, and power Snatch. I learned how valuable these exercises are for building explosiveness, as well as for improving whole body coordination for sport skill development. After years of slow, heavy lifting, these exercises profoundly improved my performances after only months of training.Perfecting a smooth, efficient pulling technique very closely simulates the vertical jump, so the transfer of training from lifting to jumping is very positive. One drawback, however, is that learning these weightlifting skills correctly requires the supervision of an experienced coach who understands technique. Athletes also need proper guidance to prevent injuries that can result from poor lifting form. A second possible drawback is that the weight of the standard Olympic bar is 45 lbs., so it may be too heavy for younger or smaller athetes. The good news is that shorter, lighter bars with similar construction are available. These, too, allow the plates to rotate freely and smoothly. The clean pull and snatch pull emphasize the pulling phase of their respective complete lifts. More weight can be lifted for each because the bar is not lifted as high. The lifts overload the mechanisms that develop pulling coordination and technique, in addition to whole body strength and power. The hang clean and hang snatch emphasize the pull from the knees to the support positions. The limited range of motion using lighter weight loads fosters the development of speed and agility, promoting explosiveness throughout the hang phase of the full exercises. Alternating between splitting the legs and parallel foot positions adds variety to the timing of rapid foot positioning. The varied grips in the snatch promote the ability to adapt to the slightly altered rhythms. Collectively, these lifting alternatives offer opportunities to develop weight training programs that prevent boredom and minimize plateaus. Strategically scheduling training sessions with other practice activities allows you to recover in one training aspect while overloading another. These explosive Olympic lifting variations are among the most valuable exercises for female athletes whose sports demand explosiveness and acceleration. Be sure to check out my new DVD, Strategic Weight Training for High Performance Athletes to learn more explosive lifting variations and how they transfer to sports. Top of Olympic Lifting Variations
Back to Weight Training for Sports
|
Brand New!
Strategic Weight Training for High Performance Athletes
Special Holiday Price!
$69.95!
(Suggested Retail Price: $129.95)
Learn More About Strategic Weight Training.....
Join the Affiliate Team and earn commissions on referrals from your site who purchase this DVD!