What do you suggest for an O-lifter who has SI joint pain and needs to rest, but still wants to keep his strength up?
[quote]Christian Thibaudeau wrote:
Nick, when I trained as an OL we had a guy training at our club which was similar to yourself, in that he was stronger on the power versions of the lifts despite having ample leg strength. He was even a world record holder as a 69 year old lifter (77kg class) clean and jerking 122.5kg and snatching 92.5kg
The thing is that he never practiced the technical lifts enough. The full squat lifts are a skill as much as a lift. They are a different animal than the power variations. What he should have done is STOP TRAINING ON THE “POWER” VARIATIONS COMPLETELY. And focus on high frequency of technical lifting to automatize the perfect lifting technique. By staying with the “power” variations in training one never learns the perfect timing and feeling of the full squat lifts.
One problem with training a lot on the “power” variations is that the line of pull is not as important: you can pull the bar a few inches forward and still make the lift with ease. This won’t happen with the squat lifts.
Furthermore you quote your best high pull. Well, relying on the high pull too much (especially when focusing on pulling height instead of pulling line) you can develop some serious technical flaws like not hyperextending your back and hips at the top of the pull: you learn to pull straight up instead of backward and up (which places the bar in the right pulling line to bring it into the proper catch position for the full lifts).
My suggestions?
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Do a ton of moderate intensity full squat lifts very frequently.
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Build strength with heavy squats, front squats, and deadlifts/goodmorning. Not pulls. Pulls, when used at all, should be with weights of no more than 100% of your max clean or 110% of your max snatch and should emphasize pulling line and not height.
For the competitive lifts I recommend the old Joe Mills 20/20 approach: 20 perfect lifts per session.
Set 1 = 5 reps (easy weight, around 65-70%)
Set 2 = 5 reps (add 2.5kg)
Set 3 = 5 reps (add 2.5kg)
Set 4 = 1 rep (add 2.5kg)
Set 5 = 1 rep (add 2.5kg)
Set 6 = 1 rep (add 2.5kg)
Set 7 = 1 rep (add 2.5kg)
Set 8 = 1 rep (add 2.5kg)
If all 20 attempts are successful, start with 2.5 to 5kg more on the next workout
Do the snatch, clean & jerk 3 times per week in this format. ONLY full squat lifts are tolerated.
Strength work is performed in the 3-6 reps range during the preparatory period and 1-3 reps range in the pre-competition period.
Nick Radonjic wrote:
Christian,
I am an OL and have recently competed in the Masters Division for the 85 kg weight class. My question is how much is squat cleaning and snatching an isue of faith because my numbers have stalled for a bit of time and my biggest lifts were actually power cleans and snatches? At the competition I easily squat cleaned and jerked 90 kg. but then on my second weight of 92.5 kg., I power cleaned it and then jerked it.
I’ve read that if you numbers do not come up with just doing the lifts themselves, then you must employ assistance exercises. I’ve done high pulls with 245 and hit my lower chest with it. I’ve also front squatted it rock bottom for sets of 5. My question, after all of this is, how much is it just faith in dropping under and then coming up with it? Technically, I know I have the strength to clean it, but then why don’t I? Sorry for the glib question, but any advise you can offer, I’d really appreciate.
Nick
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Thanks CT for your advise. I REALLY appreciate it. Funny, but Dan John pretty much advised the same thing! What’s that statement about great minds thinking alike?
Nick
This is the best Phosphatidylserine you can buy. Most PS comes in 100mg tabs and is pretty pricey if you’re taking 8-10 of them per day. These come in 550mg tabs, and all 550mg is active PS, not a complex, and so you only need maybe 1.5 of them per day. If you do a cost comparison this will be by far the best price you can get on this stuff, and it works very well.
Also, I’ve seen research and read that it is best absorbed with some fat, plus it stays active for about 24 hours, and so timing isn’t extremely important, just maybe one in the morning and one at night. I’ve been using this stuff for a while and like it a lot.
[quote]Christian Thibaudeau wrote:
A friend of mine owns a supplement store, so I uy it from him… on a related note, I also buy my Surge from him when my monthly supply runs out! He has “Swiss” and “Now” brands PPS.
Scottish 190 wrote:
Sounds good. I’ll take your advice. I don’t know if you can name/brand drop here but can you tell me what brand or where you get you phosphatodylserine or PM
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