Football athlete mike completing single arm db snatches for development of explosive hip extension, ground based power and post chain development. WSSC has found SA snatches a great foundation way of teaching/coaching athletes on Olympic lifts but also to learn how to produce power against external loads (high load power). Athletes mainly train the force component of the F-V (force velocity curve) but leave out the velocity (speed) component which leads to a slower athlete and the athletes neuromuscular system not as adapt to producing force across the entire strength curve. (Training the CNS to fire slow) Coaching the athlete to move the weight quickly and to be explosive is the main focus, regardless of weight intention to move quickly. accumulated fatigue is a terrible environment to develop power and RFD (rate of force development). Eg lactate, H+ = decrease in MU recruitment = less force = slower movement speed = sub maximal adaptation! Train quick = get quick = velocity specificity, training the entire FV curve is paramount to total athletic development. The SA snatch is great for any athlete and easier to coach than the clean due to the athlete not having to catch the weight (rack position). Most of the time we have limited time to work with our athletes and need to choose exercises and motor patterns with the greatest transfer to the athletic environment (bang for buck). We do not have the luxury of being in the gym 3 hours a day, our job is provide a stimulus for the athlete to adapt to and facilitate a specific physiological attributes (strength, power, speed etc). Remember the athlete has to train and learn how to use this new found strength, power, speed and agility, transference is key = performance! (Remember your role in the whole system, we are one part - skill being the most important) Cues we use for the single arm snatch at WSSC; 1. Hips through 2. Tight back 3. Throw the DB through the roof (jump up) 4. Keep the db close to your body 5. Arms guide the load, legs do the work (the legs do the work) When programming the movement always complete at the start of the session when the athlete is neurally fresh and can learn the correct pattern and maintain db speed = fast twitch motor unit recruitment = maximise training effect. Do not train for high reps or any metabolic fatigue this leads to negative patterns and poor form... Quality is key! Contact WSSC now for a science based approach. Info@woodfordssc or PM. Under Armour Australia
Posted on: Tue, 22 Apr 2014 08:30:04 +0000
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