Appropriate Post Revisited

I have been out of commission for a few weeks due to the birth of my second son, so I have not had a bunch of time to write a blogpost.  So with that being I am going to link to a blog I wrote quite some time ago called Just Pull the Trigger.  It is one that a lot of people (including myself) need to read now and again.  It deals with the extremely paralyzing "indecision".  In the future I am going to go into detail about some programs that I have been tinkering with, to improve my lifting.  But since I am here I might as well post a weightlifting video.  This is Ilya Ilyin in the 2014 World Championships just a couple of weeks ago.  This man recently moved up weight classes, and set a world record in the clean and jerk to win yet another world championship.

242kg (532 lbs)

The Four Ps of Weightlifting

Over the past year or so, I worked on my snatch technique like a mad man.  I took a page out of the Dan John book (look him up).  His philosophy is, if you want to get better at something, work on it every day.  While it is not necessary to take this literally, the idea is to practice the skill as often as possible.  That is what I did.  Every workout began with snatch technical work.  Over the course of several months (without a coach) my snatch went from 75kg (165lbs) to 96 kg (212lbs).  With limited time like everyone else with a job, wife, kids, and a bad back, this took time away from the other lift: the clean and jerk.  Over the same course of time, it has increased from 110kg (242 lbs) to 115kg (253lbs).  The neglect brought with it poor progress.  So with that being said, I have now started devoting more practice to the clean and jerk and specifically the clean portion.  My goal is to stay connected to the bar and actively pull under on the clean faster.  Finish my pull, and therefore have a higher contact point on the hips and have a faster dip on the jerk.  

115kg from about a year ago

New and Improved Technique from a yesterday

This leads me to my rookie thoughts on what it takes, from my perspective, to improve in weightlifting. These things could easily have carryover to other physical skills... but weightlifting is cooler.  These are the Four Ps of Weightlifting according to TP.

Position (technique)

 You must, for any skill, get to the right position in order to perform the skill with any level of proficiency.  The quick, down and dirty things I came up with for weightlifting are the following.

-Keep the bar over the center of base (foot) as best as possible.  The degree to which it moves away, creates inefficiency.  

-Get to the power position... shoulders slightly behind the bar, after the double knee bend with the torso upright.  To be honest, I am not sure it matters how you get to this position, as long as you do.

-Coach Mike Burgener always says to finish!  This means that once you get to the power position, "jump", "extend", "catapult" as hard as you can.  While the snatch and clean finish are slightly different, your shoulders should be well behind the bar before you start your pull under it. 

-overhead/rack position

-Overhead positon and rack position are a must for the snatch and clean respectively.  The overhead position for the snatch must have as much of an upright torso angle as you can muster.  The rack for the clean requires the the bar on the shoulders with high elbow. 

Positional Strength

You must have the strength to get to the above positions, so therefore, work accessory movements, as needed to improve weaknesses.  For the snatch and clean both, you must do some sort of pulls to strengthen the back off of the floor.  Also, for the clean and the jerk both.... squat.  Back squat and front squat... lots.

Progression

-Have a plan that involves a slow, methodical progression and then show up every day.  Add 2kg to your squat every week over the course of a year and you will get stronger.  This concept applies to both  lifts and accessory lifts.  Slowly get a little stronger every week.

Purpose

-Find something very tangible to train for.  A meet is ideal, because it has the added benefit of potential embarrassment.  If you have something that you believe in, you will be passionate and you will chase it.