SESSION NOTES: Olympic Lifting (968-973)
A) ROM Olympic Lifting warm-up for snatch, clean, jerk (see ‘Ex. Demos).
B) Take six attempts in 12 minutes to build to a one rep max of the first complex. Take six attempts in 12 minutes to build to a one rep max of the second complex.
Programming Science:
Part A addresses the most common faults in Olympic Weightlifting and allows you to practice them without intensity. Part A is the most powerful thing you can do to improve your overall technique.
In part B, we take one ‘snatch’ based complex, and one ‘clean and jerk’ based complex.
The complex is designed to improve your ability to generate power in a small number of concurrent movements, while minimising the impact of each movement on the next. This ensures that explosiveness can be built while minimising any fatigue that might interfere. Where practical, the movements in the complex progress from weakest to strongest, to ensure that one element of the complex does not negatively impact the others.
Each complex contains a balance of movements to ensure complete and consistent training of all movement types.
Health and Body Composition Benefits:
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.
Performance Benefits:
These complexes will improve your ability to ‘move’ a barbell around your body, often in less specific and predictable patterns than the standard Olympic Lifts, while still improving the standard lifts.
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).
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).
Strategy:
Each rep of the complex should be completed relatively quickly. Treat the complex as one lift (as you would a clean and jerk), rather than a series of reps.
You should aim to get the first four reps done relatively quickly (in approximately six minutes), to give more time for the final two (heaviest) reps.
How it Should Feel:
This session should feel heavy, but fast. Although the heaviness should challenge your technique, your technique shouldn’t break down.
The final two reps should be extremely heavy, to the point where the final rep may not be successfully completed.
Scaling Guidelines:
With the snatch and clean, 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.
Common Mistakes:
Aside from standard technique faults, the most common mistake with this session is not giving part A the time it deserves.
In part B, some people will go too light, and not get the benefit, and some will go too heavy, to the point where technique breaks down. Go as heavy as possible with good technique.
The final rep should be at a ‘one rep max’ intensity.
