Training Variation

If you have been following this blog for sometime you might notice a few general themes in how I approach programming the training of competitive Olympic Weightlifters.  Mostly that my programs are based around the specificity of the competition lifts (Snatch and Clean & Jerk) in which I emphasize single lifts performed at a higher intensity over repeated doubles and triples at lower weights, and a high frequency approach where the lifts are performed multiple times per week.  

I do not like to label it as anything more than "training" but it is what I have seen work over time, and it is how I program the training of lifters with whom I consult.  

This approach is used at least 6 months out of the year, mostly in the time periods leading up to competition, with the remainder of the year providing very basic periodization of strength work and variations in training of the comp lifts with a different emphasis depending on the needs of an individual lifter.

In reality, everything works given the right environment, attitude, and personnel. Half the fun of training and coaching is experimenting with new approaches (within reason) and learning to understand what may work better.

The use of planned variation in training; including new exercises, different loading patterns (like the Squat Ladders), or just non-specific movements that are fun to perform can sometimes give a much need break from the same old training day in and day out. Training variation can address weakness, correct errors in technique, and many times the the psychological benefits are more important than the physiological benefit. 

Which leads us to this video posted below, appropriately titled "Not just the Snatch and Clean & Jerk".   The following is a clip from the Korean National Team training hall posted in 2008.  I know nothing of the video besides what is shown here...very unique exercise variations, pulls from various positions, and an emphasis on submaximal weights performed with precision.  Although not found in this video clip, the above picture, of an athlete lifting in front of a mirror, was taken from a similar Korean training clip also found on Youtube.

Give it a quick look as it might give you a few ideas of something new to try in your own training. **I suggest watching with the sound off unless you want to hear the Super Mario Bros theme (don't ask, I didn't make it)**