snatch

Tag

Power Development, Part IV: Tools and Strategies

gym floor

In our last three posts ((http://www.cissik.com/blog/2017/01/power-development-part-i-foundations/ , http://www.cissik.com/blog/2017/02/power-development-part-ii-cautions/ , and http://www.cissik.com/blog/?p=1723&preview=true ) we covered background information behind training for power, cautions with it, and principles behind program design. With this post we’ll cover some of the tools and strategies that are used in power training.   The following is a list of tools and strategies used in power training. It’s not a comprehensive list, but it does cover the major ones: Olympic lifts Plyometrics Jump squats Bench throws Power lifting...

Power Training: What If There Is No “Best?”

Power, the ability to generate force quickly, is important to every sport. As a result, it’s something that coaches focus on with the training of their athletes. The approaches to the training of power are pretty broad, from using slow strength training all the way to performing plyometrics and everything in-between. Regardless of the approach used, the vertical jump is one of the most frequently used tests to evaluate an athlete’s power.   Teo et al, in the Journal of...

Overreaching and Olympic Lifting

It’s very difficult for high-level Olympic lifters to continue to make gains as a result of training. In a classic study, Hakkinen et al had determined that an elite strength and power athlete is fortunate to increase their strength by 1-2% a year. As a result, there are always new ways being sought out to help with this.   One idea is short-term overreaching. The idea behind this is to overtrain athletes for a very short period of time, usually...

The Big Five Is All You Need

Periodically I post on social media about the value of the big five movements in a strength and conditioning program. These five movements are the press, pull, row, squat, and Olympic lift. The gist of my posts is that you can’t go wrong if you base your athletic strength and conditioning programs around those five movements.   Now, when I post this I invariably get comments from people who are concerned about the lack of variety. Or the lack of...

The Overhead Squat And Athletes

The back squat is a fundamental exercise for an athletic strength and conditioning program.  It develops lower body strength, does so in a manner that involves exerting force against the ground, and also requires the athlete to strengthen their trunk muscles to support the weight.  A variation of the squat exercise that shows up in Olympic lifters programs, warm-up routines, and has gained popularity thanks to things like CrossFit is the overhead squat.  This is a much more technical lift...