Sunday, September 02, 2007

Weightlifting is Reactive...

...and therefore, squatting for weightlifting should be so too. I have noticed this when watching the elite squat. There is no slow descent. Only a descent that's controlled and fast, whether front or back squat. I'm certainly not elite, but I can take a piece out of their playbook.

Needed to get back on the platform so I did some overhead squatting today in spite of earlier knee discomfort. I was fine. In the past I try to think/feel my way down into the squat. Today, I visualized it first and then did it. Quickly, without thinking. Pain free. Relatively discomfort free. And without tape on my right knee. And my right VMO was working great.

Here was today's training session:

A. Power Snatch above knee (AK): 50kg/3, 60/2, 70/2, 80/2, 90/2
The 90kg was a little choppy so I put together this next exercise:

B. Snatch Pull (AK) + P. Sn. AK: (90kg/1+1) 5

C. Combo, AK: Snatch Pull + P. Snatch + OSQ + Pressing Sn. Balance (2+2+2+2):
(50kg/2+2+2+2) 3 sets

D. Bar work: Snatch Balance, Classic Snatch from AK, Pressing Sn. Balance

And then, some unusual work: I went to the track with my wife and we ran barefoot in the grass along the sidelines of the football field. The distances varied, but were between 60-100 yards. All I can say is my wife is very fast! Now my ankles are sore and so are my hamstrings. I did not get out of breath at all. Must be the KB work. Cool stuff. Fun to be out there with her.

5 Comments:

Blogger Tim Anderson said...

Did she beat you?! It's awesome to train with your wife, i enjoy it when my wife wants to train together, though it's rare.

7:34 PM  
Blogger Geoff Neupert said...

Yes, on the one she said she went all out she did. Either she's fast or I'm slow! LOL.

9:24 PM  
Blogger Mark Reifkind said...

squatting fast makes sense. thats what you will do getting in and out of the hole. copying elite form ,especially when it is so standardized as in the quick, stretch reflex squats makes sense.they do it that way for a reason.

3:54 PM  
Blogger Geoff Neupert said...

Yeah, Rif, it's something I'd gotten away from. I mean I was squatting relatively fast, but not FAST. Back in the day, this is how I got so strong. Then I got educated and started reading some of the "experts." Funny how these "experts" never really train anybody from "zero to hero." They just provide a gifted athlete with a new stimulus and "POOF"--a gifted athlete gets out of his rut and becomes more gifted.

I once met an O-Lifter who had been using "Coach Superstar's" program to work on his "weak points." This included slow eccentric tempos and leg curls. You know what it got him? Absolutely nothing.

4:29 PM  
Blogger Franz Snideman said...

barfeoot sprints on grass are best!

Sounds like fun!

9:05 AM  

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