TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

OLYMPIC LIFTS

Olympic Lift variations are our Primary Total Body Strength Movement for Total Body Power. Olympic Lifts are a movement categorization utilizing exercises primarily derived for the sport of weightlifting. They are an excellent way to train with sub-maximal to maximal loads at a high rate of speed to fill a need relative to force production. Our system has a very complex progression to help teach the athlete a movement pattern which is often difficult to learn when first training. Again, we are training a sports specific athlete, not an Olympic weightlifter. Yet our system of age specific progressions has been very successful in training overall body strength, which carries over to successful sports performance.

Pause Hang Power Clean

Primarily purpose of hang start is to train postural strength and control, rate of force development, a more complete pull, and more aggressive turnover with confidence.  A Pause is added to reiterate and strengthen the starting position.

• Set-up: Address the bar on the floor with feet hip width apart, toes pointed slightly out. Weight balanced. Bar over the mid foot, knees over the bar and pushed out. Take a clean-width grip, just outside knees, arms straight. Shoulders joint over bar, trunk braced, back flat, head and eyes facing forward. Deadlift bar to starting position.
• Start: Under control in proper posture, lower the bar to the top of the knee. PAUSE for 2 sec. Once there aggressively push with the legs through the floor through with the whole foot similarly to a squat. Continue aggressively pushing against the floor with the legs and extend the hips violently, keeping the bar as close to the body as possible and ensuring full contact with the upper thigh.
• At the top of hip extension, with arms straight, shrug shoulders up and back. At full extension your heels will rise off the floor, with the bar traveling typically to hip height
• Once you’ve extended the body completely to maximally accelerate the bar with the lower body, pull the elbows up and out to help begin moving your body down. Lift and move your feet into your receiving stance as you squat under the bar. Spin the elbows around the bar to establish a secure rack position. The bar should land between the throat and the highest point of the shoulders, grip relaxed, elbows lifted high and forward.
• Brake hard with the legs to stop the squat as quickly as possible to ensure you remain above a parallel squat. DO NOT allow your stance to be wider than your squat stance. Once you’ve stood completely with the bar in control in the rack position, return the bar to the floor under control.