SESSION NOTES: Pull From Ground Power (258)

This session maximises power production and the power versions of the Olympic lifts (power snatch and power clean).

The odd exercises involve explosive partial pulls (not from the ground), with the even exercises involving pulls from the ground.

The pattern of a snatch or clean pull followed by a power snatch or clean allows you to train one rep of a less complex movement, then add complexity in to the following rep while still retaining the movement pattern you’ve just completed.

Resistance training (using your muscles to lift heavy weights, either external weights or yourself) makes you stronger. Strength is one of the greatest predictors of both your lifespan (how long you live) and your healthspan (how long you live in a healthy state).

Resistance training like this will also improve your flexibility (by going through a full range of motion), posture and coordination. It will also build stability around your joints and spine to give you a healthy musculo-skeletal system and reduce joint and back pain.

Functionally, Olympic lifting will teach you the safest and most efficient ways to move objects in your everyday life.

The session will minimise losses in bone mineral density and will improve your balance. The dynamic positions you encounter in Olympic lifting will improve your agility.

Strength and balance are the two strongest predictors of falls later in life. Add agility to the mix, and Olympic Lifting becomes an effective way to train fall prevention, and insure your independence into old age.

The complex nature of these movements, and the need for high levels of learning, will improve and preserve your cognitive function with age, and encourage neuroplasticity.

As a result of this style of session, you will experience changes in blood chemistry, including favourable effects on cholesterol, blood glucose, triglyceride and lipid levels.

Some of the more advanced positions (and extremes of joint positions) in the Olympic lifts can be excellent diagnostic tools to identify areas of the musculo-skeletal system that need addressing.

This session increases your lean muscle mass and muscle fibre size. Muscle is a metabolically active tissue, so increasing it will maximise how much energy your body burns at rest. This makes it an effective session to reach healthy levels of body fat, both visceral fat (around the organs) and subcutaneous fat (under your skin). After this session, your body will go through a prolonged state of ‘EPOC’ (excess post- exercise oxygen consumption), meaning you’ll continue burning energy long after you finish training – further aiding healthy body composition.

The heavy levels of resistance in this session are designed to increase your strength – increasing both your one rep max, and your ability to lift submaximal weights. By being stronger, you can lift more weight, and you will be able to lift submaximal weights faster and for higher reps because they’ll be at a lower percentage of your max.

The high movement velocities in this session will train your ability to move fast, increasing speed. These speed benefits will not only improve your Olympic lifting, but will increase your explosiveness and agility in a range of explosive athletic movements, and will allow you to generate force at a higher rate in the slower power lifts (increasing your absolute strength). The focus on posterior chain power will have massive carry-over to other explosive athletic movements.

This session will also improve the efficiency of your fast-twitch muscle fibres (those responsible for lifting heavy and fast), and will improve your neuromuscular efficiency (your ability to turn on a very high percentage of your muscle fibres).

Warm up to all working weights first, then complete each set at the same weight. As heavy as possible without a break down in technique.

Pause in the receiving position of ‘power’ movements for a second before recovering. This will build stability and familiarity in that position and will act as a ‘check’ of your technique.

This session should feel heavy, but fast. Although the heaviness should challenge your technique, your technique shouldn’t break down.

With all four exercises, begin the movement from the lowest position possible without technique being jeopardised. If you cannot lift with good technique from the ground, start the lift from the knee. If you cannot lift with good technique from the knee, start from power position.

Doing the odd lifts from the hang instead of from blocks. Taking the time to set up blocks will provide maximum benefit.