Lifting Training
Posted in Workout Gear by admin
on September 11, 2010
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More Great Information on Lifting Training:
Olympic Lifting: Training Routine To Get The Best
If
Olympic Lifting
is so effective at raising strength, power, coordination and balance, why aren’t more people doing it? The fact is
Olympic Lifting
is difficult. Bicep curls and machine presses are a breeze in comparison; they need little support or spotting in order to do them well. Olympic lifts need qualified teachers who can break them into digestible steps and show you how to perform them properly. Otherwise you risk injuries.
The Olympic lifts include the "pull" phase and the "catch" phase. Throughout the pull, you explode upwards, yanking the barbell off the floor and in front of your thighs, as if you were attempting to jump out of the gym. In the catch, you rapidly move your body below the bar and catch the weight on your shoulders or over your head.
One of the USA’s best weight-lifting trainers breaks down the 2 Olympic lifts into their 4 best movements, in 2 separate routines. He thinks this to be a fantastic technique to condition your body for
Olympic Lifting
and to build strength, burn off fat, and boost sports performance. This is what they look like:
1. High Pull
Make an overhand grip of shoulder width over the barbell by keeping it just under the knees. Keep your back and arms straight, and pull the bar in upward direction in a quick jerk, pushing the hips in forward direction and standing up instantly. As the bar passes your thighs, continue moving upward onto your toes and pull the bar as high as possible by twisting your elbows and raising your upper hands. Go back to the beginning position and repeat for 3 sets of 3 to 5 reps, resting 90 sec after each set.
Snatch-Grip Jump Shrug
With a double shoulder width make an overhand grip over the bar that's held just under the knees. Jump straight up by keeping your back and arms straight, and sending your hips forward, shrugging the shoulders. Land on the balls of your feet and repeat. Do 3 sets of 3 to 5 repetitions, resting 90 sec after each set.
2. Front Squat
Grab a bar with an overhand grip that's just beyond shoulder width and hold it on the tops of shoulders. The upper arms are raised in such a manner that they become horizontal to the floor, making the bar roll onto your fingers, and not on the palms. Keep the back flat and feet apart with a shoulder width. Lower down, maintaining your arms in exactly the same position until the thighs become horizontal with the floor. Then push back up to the starting position. You may carry out 3 sets with maximum repetitions of not over six, taking rest for 90 sec in between the sets.
Push Press
Grab a barbell with a shoulder width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder-width apart. Dip the knees a bit and push-up with your legs as you press the bar over the head. Then lower the bar to the starting position. Do 3 sets of 8 rep, resting 90 seconds after each set.
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NOTES: Twice a week insert these two mini-routines into your present exercise, doing them before you do any other workouts. Alternate between Routine 1 and 2.
NOTE: The high pull and the jump shrug are speed workouts, thus use a weight that needs a strong effort to lift it swiftly, but is not so heavy that you cannot control the bar. For the front squat and push press, use the heaviest weight that enables you to do all the recommended reps.