PowerBuilder
New member
Over the last two weeks there's been a new young gun at my gym, who's main love is Rugby (league). For the sake of simplicity let's call him...Dylan..since that's his name......When asked about why he wanted to join, he explained because he wanted to become more explosive, powerful & strong.
In terms of training age, I'd say he's fairly young. It would easily be under 5 years. Since he started training with us, the head coach has worked with him to show him the basics of the full & power snatch as well as power & full clean.
On thursday night, I had the opportunity to coach him the finer points of the clean pull, since that's a movement that i'm doing a lot of work on right now. Work in terms of time under the bar & bio-mechanical research.
Initially I asked Dylan to stand on the platform & do as best of a vertical jump as possible. These got better & better as I helped him with leg drive, foot & back position. I then encouraged him to keep doing vertical jumps, this time, imagine that his toes were nailed to the platform..and at the peak of the jump to quickly shrug...lightning quick.
He grasped this concept really well. My coach told me to get him to do pulls from the ground, which I disagreed with...but like a good student, I did what I was told to. I instructed Dylan to get into a clean position, hips down, hands just wider than shoulders, chest up..shoulders over the bar. When ready to do a vertical jump, holding onto the bar & simply shrug the weight up. We progressivley added more & more weight, until he was doing 70k's, sets of 5 reps. I then got him to do snatch pulls, with the same instructions. This time only sets of 2-3 reps. He got really good at it. I"m looking forward to seeing how he goes cleaning next time.
In terms of training age, I'd say he's fairly young. It would easily be under 5 years. Since he started training with us, the head coach has worked with him to show him the basics of the full & power snatch as well as power & full clean.
On thursday night, I had the opportunity to coach him the finer points of the clean pull, since that's a movement that i'm doing a lot of work on right now. Work in terms of time under the bar & bio-mechanical research.
Initially I asked Dylan to stand on the platform & do as best of a vertical jump as possible. These got better & better as I helped him with leg drive, foot & back position. I then encouraged him to keep doing vertical jumps, this time, imagine that his toes were nailed to the platform..and at the peak of the jump to quickly shrug...lightning quick.
He grasped this concept really well. My coach told me to get him to do pulls from the ground, which I disagreed with...but like a good student, I did what I was told to. I instructed Dylan to get into a clean position, hips down, hands just wider than shoulders, chest up..shoulders over the bar. When ready to do a vertical jump, holding onto the bar & simply shrug the weight up. We progressivley added more & more weight, until he was doing 70k's, sets of 5 reps. I then got him to do snatch pulls, with the same instructions. This time only sets of 2-3 reps. He got really good at it. I"m looking forward to seeing how he goes cleaning next time.
