One of the projects I've been working on this summer is a DVD of some drills and teaching progressions I use coaching sprinters, jumpers, and hurdlers. I'm happy to say it is done and you can see a preview below.
The snatch and clean are excellent exercises to develop power. Lately, I've been getting away from the power and hang version of these exercises and working on the full versions, i.e. catching the bar in a full squat.
The pull that precedes the catch is called the third pull. The first pull starts with the wieght on the ground and continues until it is just above the knee. The second pull starts just above the knee and continues until the bar is at hip height (the power position). The third pull propels you underneath the weight and into the catch position. It is the third pull that gives me the most trouble, so I've been studying it closely and this is what I've found.
Power is "the maximum exertion of strength within a short burst of movement." With a name like the power clean and power snatch, these exercises are the best way to develop power. Performed correctly, these two lifts are the secret to power development.
By failing to prepare, you are preparing to fail.
The truth is, improvement comes from constantly making small improvements over time. I like to call this the Milo Effect.
So, now the question becomes,
I've been experimenting with my lifting warm up lately. A barbell complex is one of my favorite exercises to do for warm up. In a previous post, I explained the different types of barbell complexes and a routine. After a few weeks of doing this routine, I've come up with a warm up complex I like better.