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Exercises Movements, technique & proper execution

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Old 08-11-2006, 07:11 PM   #1
Adam Stanecki
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This one is for the coaches and trainers.

What progression do you follow when teaching the Olympic lifts? (Assuming you have a new client with a moderate level of strength and coordination.)

Currently, I am proceeding in the following manner:

The basics -
1. air squats
2. dumbbell squats
3. back squat
4. deadlifts
5. overhead broomstick squat

Progressing to -
6. front squats
7. thrusters
8. overhead squats
9. push press/push jerk/split jerk
10. power clean/clean

That's as far as I am taking it at the moment. I am looking for some more indepth o-lift training myself before I train anyone any further than that.

All comments appreciated, Adam.
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Old 08-11-2006, 08:03 PM   #2
Keith Wittenstein
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Burgener warmup with a pvc pipe. That's what I teach beginners. Then I give them a body bar. Then an aluminum bar.

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Old 08-11-2006, 08:42 PM   #3
Veronica Carpenter
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I'd start with a snatch progression before the clean progression - teach the harder lift first, the easier one will be a cakewalk.
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Old 08-11-2006, 09:34 PM   #4
Adam Stanecki
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Keith, great idea. I'll try that next week. I've been using a broomstick but the pvc pipe diameter definitely makes it more suitable.

Veronica, interesting thought. That will be worth trying once I get my snatch technique okayed by a coach.

Thanks to you both.
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Old 08-12-2006, 03:29 AM   #5
Graham Tidey
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I started OLYs from nada quite recently and did 3 WoDs a week around my CF WoDs.

I did, and still do the Bergener(sp) warmup every day, first with a broomstick, then an empty bar.

Day 1: Front squat 5x5.
Day 2: "Push complex" which was:
4 3, 2, 2, 2 of Push Press, Squat Catch and Jerk. So 4xpush press then 4xsquat catch then 4xjerk all with the same weights, then add more weight, do three of each, etc.
Day 3: Deadlifts. 5x5

I did this for a month and I saw great improvements as I always tried to end heavier, but took it slow because I had terrible form. Still do.

If I were to do another month of this I would change lifts and I'd probably do:
Day 1 Back Squat 5x5
Day 2 OHS (this will be good for the snatch) 5x5
Day 3 Hanging Cleans and Ground Cleans. 4, 3, 2, 2, 2
This would probably give me a good base to just go and do the CF WoDs as normal all week.

Though I had done all the lifts before (though only with dumbells) I wasn't confident with them (therefore not pushing myself) until after the first month of this OLY program. It was also incredibly satisfying and rewarding. And hard.

Oh, and I did dislocated with a stretch band when I was resting during the WoDs.

(Message edited by tidey on August 12, 2006)
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Old 08-12-2006, 08:30 AM   #6
Dan John
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Allen posted some notes on my workshop...I think Eugene has something, too.

I start with Goblet Squats and teach the bottom position, then move to OvSqts then Front Squats. From there, PVC pipe snatches. Usually, that is it for a few workouts...
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Old 08-12-2006, 09:45 AM   #7
John Velandra
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But if you're going to do thrusters, etc... shouldn't a client know at least a power clean so as to get the weight from the ground to a start point?

We go from squat progression to deadlifts to cleans (power first) and then presses. from there, everything else builds.

BUT, I'm also not a Oly coach and have learned it in that manner as well. Thoughts??
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Old 08-12-2006, 10:05 AM   #8
Lincoln Brigham
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Nothing wrong with that approach, but a power clean with the kind of weights typically used for thrusters is usually not a problem. Most everyone instinctively knows how to do a power clean. Everyone has power cleaned something in their life at some point whether it's a bag of dog food or their 3 year old kid crying for mommy. It's the squat clean that's going to require some teaching.

But in general I don't like thrusters in a teaching progression for the Olympic lifts. The clean usually requires a different grip than the jerk, while thrusters usually use the same grip for the squat as the thrust. I don't like the potential for bad front squat habits that the thruster grip might encourage (e.g. elbows dropped during the squat.)

Also, I don't teach the power clean. Ever. I go straight to the squat clean.

If someone comes to me and wants to learn the lifts, I start with the Burgener warmup progression. If they can't do an OHS decently, the progression will uncover that deficiency soon enough. The snatch balance variations in the progression are good ways to teach the OHS.

There are many ways to skin this cat.

(Message edited by lincoln on August 12, 2006)
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Old 08-13-2006, 02:14 AM   #9
John Velandra
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Linc,
I stand corrected.... I remember being in CF NC and having Michelle patiently work to undo my reverse curl power clean and teach me the squat-clean.

NOW I use the warm-up and her tech to teach the cleans, but yeah.... I remember being frustrated by a light 65 pounds for a LOOONNNNGGGGG time. :crutch00: haha - Good reminder - thanks.
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Old 08-13-2006, 02:29 AM   #10
Adam Stanecki
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Thanks to everyone for their input. It is all greatly appreciated.

BTW - I've been reading Dan's "From The Ground Up" and cannot recommend it enough.

Cheers, Adam.

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