Friday, 31 January 2014

Marcin Dolega - Clean and Jerk


Comes up his toes quite early as a result/cause of a more inclined torso at the power position. His hip movement is very upwards, so even though he throws his hips into the bar a little there is minimal outward travel on the bar. No real triple extension to speak of, the upwards movement coming from the hips means less need to shrug the bar up as the bar height is already present so he can pull under and use the force of his hips and the bar meeting to shoot his hips back down again. Very outwardly angled feet and vertical head position (similar to a lot of Chinese lifters out of the hole).


Tuesday, 21 January 2014

how 2 jerk

jerken is p gud lift for wl gives gud delts and ok traps. bench is better tho cos it hits chest well gud.

jerk is p simple m8

Monday, 20 January 2014

Soviet Style Programming

Notes from Roman's Training the Weightlifter, with bits from Takano's Weightlifting Programming
Class system explained here

Yearly volumes (all volumes are number of lifts)
  • Beginners: 10,000
  • Low-class: 12,000
  • Qualified: 15,000
  • MastSport: 18,000
  • MSIC : Slightly less
Intensity (% of biathlon total, average weight across all movements)
  • Light classes : 36-41% (38.5% av)
  • Middle classes: 35-40%
  • Heavy classes : 34-39% (36.5% av)