I was going throught Wild Bill's forum http://girikms.forum24.ru and came across an interesting post on long cycle. It is from Rash (Rashid) whose ideas I already posted here. The thread was on how to get to 10 minutes in snatch or jerk. One of the exercises for this purpose is static holds: 30 seconds in rack, 30 seconds overhead. Rash wrote the following.
Vasek (Rash's friend) and I stay in rack only half the time of jerk set. Static holds are very hard, and in long cycle you can last even longer [than standing in rack position - smet].
I want to warn you that if for long cycle training you use the actual LC, the effect is not going to be great. It is comparable to training snatch with multiple hand switches: the muscles rest too much. It is better to train cleans and jerks separately.
It is even better to divide the jerk into two phases: partial beginning phase and overhead hold. You do partial jerks until the quads start burning. If you feel that the back is in good shape - do full jerk. Too - tired - do partials. If the quads are exhausted - do cleans.
Someone mentioned that static holds load the heart - but running does the same. One should not do static holds for too long at the beginning: if the heart rate gets to 200 - drop the bells. Gradually you will get used to it.
I advise not to lean back in the lumbar spine, you may damage it. Rather rest a little and do another set. People generally get tired in rack because of weak lower back. It is better to train it not with static holds but with cleans. If you can do 70 cleans then you will last for 10 minutes if you reduce the tempo. The snatch will also get better. the end
It is a bit disordered, and I had to edit it a little. The ideas in the post though are very useful. Thanks Rash.
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
4 comments:
Eugene,
I have been using the 3 position drill lately to work my overhead lockout in the jerk. 10 seconds in the rack, 10 seconds overhead in half squat after second dip, and 10 seconds overhead with legs straight. Check out the following video of the 3 position drill at:
http://northcoastkettlebells.blogspot.com/2009/04/3-position-drill-video.html
Static holds are really useful and are quite popular among Russian gireviks.
Thanks for the info, very good stuff!
I think static holds will help me out.
Regards
Rob
Eugene,
You mentioned some place, I think it was on the Irongarm forum, that the snatch is not a good choice to train for the mVO2. Please could you elaborate on that? Would love to hear your reasons.
I feel that too much overhead work as prescribed in the 36:36 protocol by the Dane of pain could lead to supraspinatus problems, especially in the older athlete/hobbyist.
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