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.
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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. The squat has been named the king of all exercises. Sure there are other leg exercises, but squatting works the entire posterior chain, sends the hips and knees through a full range of motion, activates the stretch-shortening cycle, and is a natural movement. In addition, squats can be effect using barbells, dumbbells, or only your body weight. Squats need to be in every strength training program.
The technique of how to squat will be a topic for a later post. For now, let's determine what is better, the front or back squat? The purpose of a warm up is to prepare the body for what is to come. Therefore, it should reflect the type of training session it precedes. On a high intensity training sessions should begin with a warm up whose instinsity builds. I like to include agility ladders towards the end of a warm us session before higher intensity training days. Agility ladders have usually been the domain of court and field sports. Given the change of directions and numerous accelerations involved in these sports, agility ladders will help develop these qualities. So, why should a track and field athlete utilize agility ladders? Barbell complexes have piqued my interest lately (mostly because all I have for weights right now is a barbell). A barbell complex is a sequence of exercises, done without rest, with a barbell. It seems that barbell complexes can fall into three categories,
This is a warmup complex I'm currently doing. |
AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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April 2017
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