Using Combination Lifts to develop it

EDITOR’S NOTE: Some may ask if this article with all of its Olympic lift variations is compatible with the BFS program. The answer: Absolutely! We do five auxiliary exercises after our core lifts in the off-season. Our main criterion when selecting auxiliary exercises is what exercises will most help us win. We believe all of the variations presented by Coach Cross should receive serious consideration for implementation into your program. I would advise a coach to introduce them first to a small group of athletes. See how it works for you and then go from there. I would also advise strongly to get our 15 pound aluminum bar and our training plates (5 lb.

and/or 10 Ib.) Two of our five recommended auxiliary exercises during the off-season on Monday and Friday are Leg Extensions and Leg Curls. Most weight rooms have this equipment and they are safe, easy to use and to coach. But if you were to ask me which exercises would most help you win, Leg Extensions or one of the exercises presented by Coach Cross in this article, I would say Coach Cross’ exercises.

Therefore, if you have the proper equipment and have several good athletes who can already Clean and/or Snatch with great technique, go for it!

INTRODUCTION Most school sports can be classified as “power” sports. The running, jumping, starting, stopping and changes of direction in these sports require a rapid Rate of Force Development (RFD). agree that increased strength will enhance speed. Strength, however, is might be considered a weak level for the “power” lifter. Also, there are force applied to a given resistance. depending upon the resistance. as USING COMBINATION LIFTS TO DEVELOP SPEED & POWER enhance the RFD. The snatch and four basic fundamentals: require the following:

4) total body involvement Speed for sports also requires the tions which facilitate the training. center of gravity. are what I like best: hips in a straight vertical line. Take a long lunge step; keep the front heel down, iting to athletic performance.

10) Athletes like them — that may be the best reason improves. a Drop Snatch.

Snatch/Squat Combination. for a Power Snatch.

UsING COMBINATION LIFTS TO DEVELOP SPEED & POWER gi iaae 2. per set. exercise prepares the athlete | only by his imagination. Your situa- | 2. and snatches as training pro- | tates what works best. Take your gresses.

Snatch-Squat With Press — | nations. Squats, including all types footwork. these exercises. strength; Vertical Torso; Trapezius Strength and Flexibility.

Coaching Points: From the overhead snatch grip position, pull the bar apart to tighten the muscles of the shoulder girdle; lift the chest and tuck the chin; slowly squat keeping the heels down and the bar above the ankle; at the bottom, lower the bar to the and catch it as in #1 above. front foot first. Limit this exercise to 3 repetitions per movement. set. toids with the elbows high. torso in overhead training. squat as in #1 above. elbow, chest up first torso. tion; recover from the squat to the starting position. Note: most athletes will need extremely light weight!

Hang Clean. ix, USING COMBINATION LIFTS TO DEVELOP SPEED & POWE 4.

10 minutes and you have covered all the bases; strength, speed, flexibility, plus anaerobic conditioning.

Send them home!

7.

“quick-up” “quick-down” demands. move from the floor.

Jerk: and shoulders. one repetition (3 pulls). the feet but use a “power” when done with dumbbells. anaerobic training. behind the head. When jerking behind the head, our 6. this manner. 5.

3 Position Clean / Snatch Benefits: A method to place (attempting to make it longer) lower the body into phase to increase velocity. a Drop Snatch. a Power Snatch. a Snatch using split catch. :

UsING COMBINATION LiFTS TO DEVELOP SPEED & POWER gi Snatch Pull / Snatch the needs of the athlete. per set.

10.

I. of the pull or “Jump” phase. power snatch from the floor. with maximum velocity. week. repetitions per set. to 4 repetitions per set. position and back strength.

Split Catch as in the Jerk. position. set. bringing the elbows high. apply to moving the bar. done in singles or doubles. set.

Summary The primary goal in using these training concepts is not to achieve the highest 1 RM, but to develop the best possible RFD which transfers into increased speed. Much of the training needs to be at an intensity from 58% to 76%. Should the intensity go above 80%, the work would be more productive if it is not done in combo form. Also, there needs to be periods in the training cycle that are designed more toward producing the maximum strength which is necessary for successful explosive training.

A Word of Caution: Eleven of the twelve combos involve overhead training! Base your training intensity on the overhead part of the exercise, not on what they bench or squat! Remember, a good training program produces ongoing progress. We must begin where the athlete is and progressively move forward. Many athletes are sadly lacking in torso with the use of the combination training. I would recommend the use of one combo each training session.

From BFS Magazine — Fall 1995. Part of the BFS Magazine Archive (1980–2014).