Our next training phase will have a lot of holds for gymnastics and paused reps for lifting. Here is a little rundown of the benefits of doing this sort of training. I have put them into three categories.
- Technique
- Strength
- carryover to olympic lifting
1. Technique: When doing pauses during lifting you can put a lot more focus into your technique at different positions of the lift to make sure you are balanced at all times. You find out what part of the lift is your weakness and can correct it before moving onto more weight.
2. Strength: Being strong through the full range of the movement means there is less chance of a breakdown in form. When technique is dialed in and you are in a good position, you will feel a lot stronger and be a lot stronger. Pauses also takes away the rebound at the bottom of a lift which means you can’t use the stretch reflex or “bounce” to get back up, you will need to to utilize all the muscles in your body to lift the weight. This will have a hugely positive effect on your overall strength. pauses will also help decrease weak zones or sticking points as we call them.
3. Carryover to Olympic lifting: The carryover I am talking about here is more a sequence of events over the next weeks of training. Which starts with A) Pauses to dial in technique and strength in all positions and the ability to hold a weight in the bottom position with full control (Balance and Mobility) C) Being able to drop under a weight and catch it at the bottom with full control. D) Pulling yourself under the bar and catching it at the bottom with full control.
Example: A) Paused Overhead Squat – B) Snatch Drop and Snatch Balance – C) Full Snatch
This sequence will help everyone of you prepare yourselves for the next part of a lift. Get one thing right first then move onto the next, Do not get ahead of yourself. We are giving you time with this first phase to give everyone a chance to improve flexibility, coordination and strength (does that sound familiar?)
Christian
Tuesday 15/11/16
Strength/Skill: 12 min Time Cap
Accumulate 2 min in a Handstand hold
Accumulate 2 min of Hanging of the Bar (active shoulders)
Accumulate 2 min in a Squat
WOD: 4 Rounds for Time
25 Wall Balls 9/6kg
15 Deadlift 100/70kg
