I subbed out deadlifts recently for cable rows with the perfect rep method. I did 5-6 sets of 3 but the last set or 2 are a problem. From watching the IBB shoulder video he squeezed a lot after the concentric phase. I know it may not have to be that drastic but I definitely have an issue with that with rows (Harder to tell what is a clear rep compared to something like a press where it’s obvious if it counts or not).
On my 4th set I had no problem somewhat squeezing my back at the end of the concentric but by the last 2 sets it just pulls away from my body the second after I touch it to my chest/torso. Part of that is probably because there is some slight momentum but nothing extreme. Basically I lean in a little, extend back with a small jerk, and row it into my sternum. Should I not go up in weight until I can fully squeeze it or just accept the handle touching my body as a full rep? I added 10lb. this session compared to last but the problem was even more exaggerated
My favorite explosive lift of all time is the one arm DB Snatch. My ultimate goal is to lift the 150pd DB. I can snatch the 120pd DB but I have been stuck at this weight for some time.
Any protocol suggestions for blasting through this plateau.
I’m doing a degree in Sport Science and was wondering whether you put your research in journal format on the web to purchase or view?
What I’m finding difficult is too find research for an example on’‘creatine monohydrate vs creatine ethyl ester on strength increase with resistance training’'.
I would just like to further my knowledge,which I believe will help with my training.
My favorite explosive lift of all time is the one arm DB Snatch. My ultimate goal is to lift the 150pd DB. I can snatch the 120pd DB but I have been stuck at this weight for some time.
Any protocol suggestions for blasting through this plateau.
Kind Regards,
James[/quote]
It’s hard to give you a precise protocol without seeing you perform the lift as there might be several limiting factors. I know that personally I had a significant correlation between my power snatch and 1-arm snatch (I used a barbell for one hand snatches back then) probably because although you are holding the bar only with one hand, you can still use both legs and both sides of your lower back to do the one arm snatch.
My recommendations would be:
Practice the lift often. Every day if possible. Not always maxing out (I would go heavy twice a week, go for speed with 80-85% twice a week and do higher reps technique work with 70-75% twice a week).
Train the power snatch (two arms) at least twice a week. Again, no need to go super heavy, but use at least 150lbs because you want to build the hip power to snatch 150lbs with one hand.
On your heavy 1-arm snatch day, also do heavy 1-arm high pulls (same as snatch but heavier, pulling the DB to mouth or eye level) and two-arms DB swings to build hip power.
So a weekly breakdown could look like:
DAY 1 - HEAVY 1-ARM WORK
A. 1-arm DB snatch working up to a heavy double (near maximal for that day)
B. 1-arm DB high pull 5 sets of 3 reps with 10-20lbs more than your 1-arm snatch
C. 2-arm DB swing 5 sets of 3 reps with 20-30lbs more than your 1-arm snatch
DAY 2 - TECHNIQUE WORK
A. 1-arm DB snatch 10 sets of 3 reps with 30lbs less than what you used on DAY 1
B. Power snatch from the hang 8-10 sets of 3 reps with 65-75% of your max
DAY 3 - POWER WORK
A. 1-arm DB snatch 12-14 singles with 10lbs less than DAY 1
B. Power snatch 6-8 sets of 3 reps with 75-85% of your max
Obviously this doesn’t include the rest of the workout (do the 1-arm snatch work at the beginning of your workouts)
My favorite explosive lift of all time is the one arm DB Snatch. My ultimate goal is to lift the 150pd DB. I can snatch the 120pd DB but I have been stuck at this weight for some time.
Any protocol suggestions for blasting through this plateau.
Kind Regards,
James[/quote]
Practice the lift often. Every day if possible. Not always maxing out (I would go heavy twice a week, go for speed with 80-85% twice a week and do higher reps technique work with 70-75% twice a week).
[/quote]
How would this recommendation change for someone willing to focus on a non-explosive(non-olympic) favourite lift every day ?
My favorite explosive lift of all time is the one arm DB Snatch. My ultimate goal is to lift the 150pd DB. I can snatch the 120pd DB but I have been stuck at this weight for some time.
Any protocol suggestions for blasting through this plateau.
Kind Regards,
James[/quote]
Practice the lift often. Every day if possible. Not always maxing out (I would go heavy twice a week, go for speed with 80-85% twice a week and do higher reps technique work with 70-75% twice a week).
[/quote]
How would this recommendation change for someone willing to focus on a non-explosive(non-olympic) favourite lift every day ?
[/quote]
You can’t use the info for another lift. It is aimed specifically for the 1-arm DB snatch, which had its own needs and characteristics.
My favorite explosive lift of all time is the one arm DB Snatch. My ultimate goal is to lift the 150pd DB. I can snatch the 120pd DB but I have been stuck at this weight for some time.
Any protocol suggestions for blasting through this plateau.
Kind Regards,
James[/quote]
Practice the lift often. Every day if possible. Not always maxing out (I would go heavy twice a week, go for speed with 80-85% twice a week and do higher reps technique work with 70-75% twice a week).
[/quote]
How would this recommendation change for someone willing to focus on a non-explosive(non-olympic) favourite lift every day ?
[/quote]
You can’t use the info for another lift. It is aimed specifically for the 1-arm DB snatch, which had its own needs and characteristics.[/quote]
In that case my question is how would you address my long-term goal of going from 30kg to 50kg in weighted pull-ups? (I can and want to train it everyday is possible)
I’m a university student most of the way through a kinesiology degree, with the goal of becoming a strength coach like yourself. I’m thinking about picking up the PICP level 1 course this May, and I just wanted to get some input on it. I don’t have any experience training clients at the moment, but I am hoping to get a training job at a local commercial gym this summer to begin building experience. I want to learn as much as possible. If you can’t answer this here for whatever reason I understand. Thank you.