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Post by IronVixen on Oct 10, 2004 23:39:26 GMT -5
oracle p086.ezboard.com/fbulkandpower48873frm41that's a link to a pretty good forum used by people into the olympic lifts. You could post some of your questions there too, regarding the clean, jerk, snatch and its varients, as well as the training protocols around them .
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Post by Oracle on Oct 22, 2004 7:39:38 GMT -5
i did my first clean and press today. abit haphazard but cautious. routine is like this; tempo : 101 and 111 clean and press (first trial) 1 set of 20kg x 15 reps warmups 5 sets of 60kg x 5-6 reps 8 sets of 70kg x 3-4 reps 8 sets of 80kg x 1-2 reps 2 sets of 70kg x 2-3 reps 5 sets of 60kg x 3-5 reps after which, woa! tired like hell. cannot do squat, benchpress nor anything else. although i don't feel the stress on the specific muscles, the whole body core is tired out.. is clean and press really that taxing?
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Post by captnJ on Oct 22, 2004 10:40:21 GMT -5
are you doing the full squat clean or teh power clean (catch in half squat) ?
yes the clean is vert taxing and with high reps is very taxing anerobically also. Hope you have been doing the jumping jack thing! else its gonna take really long rests between sets of cleans:)
good job. I hope your cleans are cleans not reverse curl/upright row variants.
regds Jonathan
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Post by Oracle on Oct 22, 2004 19:20:09 GMT -5
it is clean from the ground; i squat down like deadlift, and jerk it up to my shoulder level, then press up like shoulder press, drop down to shoulder level and then jerk down to floor. repeating this over and over..
if i do a jerk up the weights instead of press up? will that count or consider cheating?
how do u bail out if the weights is too much to press up?
i think the fast clean process will tax those fast twitching something muscles and will improve my deadlift and shoulder strength. aftermath? my left shoulder is aching up again.. left elbow got symptom of tennis elbow. now soooo shacked and aching all over.. newbie at this exercise so aching like no tomorrow.
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Post by captnJ on Oct 22, 2004 23:30:24 GMT -5
it is clean from the ground; i squat down like deadlift, and jerk it up to my shoulder level, then press up like shoulder press, drop down to shoulder level and then jerk down to floor. repeating this over and over.. if i do a jerk up the weights instead of press up? will that count or consider cheating? how do u bail out if the weights is too much to press up? i think the fast clean process will tax those fast twitching something muscles and will improve my deadlift and shoulder strength. aftermath? my left shoulder is aching up again.. left elbow got symptom of tennis elbow. now soooo shacked and aching all over.. newbie at this exercise so aching like no tomorrow. Funny thing is; while doing clean and press, i feel so distance away from the norm bodybuilding routines... am i moving to the dark side?? When the clean is completed the bar RESTS on the frontal delts like a front squat. It is NOT in the start positon of the shoulder press. No its ok to jerk it up, no problem with that. If the jerk fails, and we sont have bumper rubber plates, just drop the bar back onto the frontal delts and absorb the decent of teh bar by bending the knees. Of course this doesnt work if the start positon of the jerk is incorrect. regds Jonathan
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Post by Oracle on Oct 23, 2004 0:03:46 GMT -5
thanks. for the jerk up, can do it heavier but it is the press than is the problem. so for the press up, can jerk it up as well? i'm trying to folow this video example. i think the weight his guy seems had clean and press could be well over 800lb! www.wannabebig.com/vids/Champ.mpg
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Post by captnJ on Oct 23, 2004 3:12:17 GMT -5
thanks. for the jerk up, can do it heavier but it is the press than is the problem. so for the press up, can jerk it up as well? i'm trying to folow this video example. i think the weight his guy seems had clean and press could be well over 800lb! www.wannabebig.com/vids/Champ.mpgnobody can jerk or press 800lbs... world record is just over 600 for the jerk. Yes the video is the strict press. Its not done in competition anymore. but that vid shows good lowering technique. Except we have to reverse deadlift teh last portion. its OK to jerk. uh of cos you are tired you did like20+ sets! explosive lifts are trained with 2 reps and maybe at most 10 sets a workout. with decent rest petween. about 2 mins. This is when working on power. But be warned taht you should still incoorporate squats into the training. squats train maximal strength and cleans train power. If you neglect one, you will deprove in it.
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Post by Oracle on Oct 24, 2004 2:47:32 GMT -5
thanks.. really felt tired these 2 days but the tiredness is different from the usual muscle soreness. i will do this every alternate week from now on..
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Post by captnJ on Oct 24, 2004 6:22:25 GMT -5
remember... you need to train all the attributes of strenght. Cleans train strenght speed. Squats train maximal strength. you need both
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