Quit missing your Olympic lifts.
There is a whole rash of people that love to get in the weight-room and smash their respective private parts into the floor and just lift as heavy as they can. This might work for the testosterone fueled powerlifting scene (even in powerlifting this is a bad plan). This however does not work for weightlifting (Snatch and C&J.... what are you new here?).
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| This kid comes up if you type in Testosterone fueled. |
The competition lifts (Snatch and C&J... try and keep up) are all about precision and power. You can't have either if you are in bad positions at any point in the lift. Now that you understand that its time to talk about your programming or work out plan.
If you are reading this, I imagine that one day you would like to snatch more than you can right now. I have seen most people get a taste of PR's, then every time they are in the weight room, they are trying to get another pr. And for a while this works. If they just show up, it seems to be good enough for a PR. Unfortunately this will fail you after about 3 months of serious lifting. These are called beginner gains. Basically your central nervous system isn't in shock every time you put something heavy over your head any more. Most people are stronger than they realize, they just need the brain to get on board. Once the honey moon is over however, this is a very bad plan of attack for getting stronger, and it will set you up to plateau quickly and forever unless you get smarter about your programming.
Just in case you are very busy and need to go somewhere I will give you the magic numbers for programming.
85%
90-95%
80%
Max out
That is it. Each of the numbers above represents one week. For that entire week you never go over the % of your 1rm. It will feel easy and like you aren't truly working out, but it will benefit your far more than loading up a weight you can't do and missing it 10 times in a row.
When are approaching your 1rmax, I will give you this hard and fast rule. Never miss a weight more than three times. And if you do, go back down to a reasonably heavy weight hat you know you can do and knock it out with perfect form a few more times. When you are missing a weight, your body is ending up in a bad position. Bad position means we aren't creating speed, power, or we are being inaccurate with our bar path. Either way this is will give us bad habits that we must break before we can make the weight heavier.
The more you miss a weight, the more bad habits you are ingraining into your lifting.
So stop missing, swallow your pride (after all only you truly care about how much you can lift), back the weight down for a while. Follow the magic number percentages, and BE CONSISTENT. While following and olympic lifting program you should never miss a lift unless you are maxing out which only comes once a month. Even then it should only be one or two misses at the very end of the work out.
That is all I have for you today. If you want more info from a more credible source than myself on beginner Olympic weightlifting, here is a link to Glen Pendlay's website.
If you are reading this, I imagine that one day you would like to snatch more than you can right now. I have seen most people get a taste of PR's, then every time they are in the weight room, they are trying to get another pr. And for a while this works. If they just show up, it seems to be good enough for a PR. Unfortunately this will fail you after about 3 months of serious lifting. These are called beginner gains. Basically your central nervous system isn't in shock every time you put something heavy over your head any more. Most people are stronger than they realize, they just need the brain to get on board. Once the honey moon is over however, this is a very bad plan of attack for getting stronger, and it will set you up to plateau quickly and forever unless you get smarter about your programming.
Just in case you are very busy and need to go somewhere I will give you the magic numbers for programming.
85%
90-95%
80%
Max out
That is it. Each of the numbers above represents one week. For that entire week you never go over the % of your 1rm. It will feel easy and like you aren't truly working out, but it will benefit your far more than loading up a weight you can't do and missing it 10 times in a row.
When are approaching your 1rmax, I will give you this hard and fast rule. Never miss a weight more than three times. And if you do, go back down to a reasonably heavy weight hat you know you can do and knock it out with perfect form a few more times. When you are missing a weight, your body is ending up in a bad position. Bad position means we aren't creating speed, power, or we are being inaccurate with our bar path. Either way this is will give us bad habits that we must break before we can make the weight heavier.
The more you miss a weight, the more bad habits you are ingraining into your lifting.
So stop missing, swallow your pride (after all only you truly care about how much you can lift), back the weight down for a while. Follow the magic number percentages, and BE CONSISTENT. While following and olympic lifting program you should never miss a lift unless you are maxing out which only comes once a month. Even then it should only be one or two misses at the very end of the work out.
That is all I have for you today. If you want more info from a more credible source than myself on beginner Olympic weightlifting, here is a link to Glen Pendlay's website.
http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html
And finally because I didn't have any awesome visuals here is my favorite training video if Ilya Ilin. He is faster than you or me.
I will leave you with this: Don't walk up to or get under the barbell unless you have every intention on lifting it. If you think you are gonna fail you will.
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