Topic: Maximizing jumps and sprints -- the posterior chain

[Marc McLeod]

I finally understand why olympic lifts and other lifts requiring explosive movement and multiple muscles are in most peoples arsenal of lifts. Isolation is good but putting it all together again can be difficult so lifts like this make sense. That and kipping pullups can't forget those. XD

[Scott Eustice]

Oly lifts are not as useful for sprinting as one might expect.

Most sprinters get alot explosive work with running, so the Oly lifts become redundant.

Deadlifts are better for training strength in the posterior chain needed for sprinting.

For jumps it is another matter entirely. Oly lifts will certainly help jumpers, throwers, and other super explosive athletes.

And for the record compound lifts > isolation lifts, for everything.

The only reasons I can think of to do isolation exercises is to fix egregious muscle imbalances, rehab injuries, or bodybuild. Compound lifts will still produce better results if they can be done correctly.

[Chris Salvato]

Oly lifts are not as useful for sprinting as one might expect.

Most sprinters get alot explosive work with running, so the Oly lifts become redundant.

Deadlifts are better for training strength in the posterior chain needed for sprinting.

For jumps it is another matter entirely. Oly lifts will certainly help jumpers, throwers, and other super explosive athletes.

And for the record compound lifts > isolation lifts, for everything.

The only reasons I can think of to do isolation exercises is to fix egregious muscle imbalances, rehab injuries, or bodybuild. Compound lifts will still produce better results if they can be done correctly.

To what is this in response to exactly?  It has been a while since I read this article, but IIRC the article goes into the benefits of working the whole chain - including using Deadlifts, sprints and oly lifts.

[Scott Eustice]

I was responding to this:

I finally understand why olympic lifts and other lifts requiring explosive movement and multiple muscles are in most peoples arsenal of lifts. Isolation is good but putting it all together again can be difficult so lifts like this make sense. That and kipping pullups can't forget those. XD

But you are right this thread is super old, I should have let it die. I also should have read the article.

My previous post is how Oly lift use was explained to me by one of my track coaches. He said that sure, the Oly lifts are useful for a high level collegiate or professional sprinter, but for most amateur and high school athletes, the time it takes to learn the Oly lifts properly could be better spent building strength or sprinting.

[Steve Low]

I was responding to this:

But you are right this thread is super old, I should have let it die. I also should have read the article.

My previous post is how Oly lift use was explained to me by one of my track coaches. He said that sure, the Oly lifts are useful for a high level collegiate or professional sprinter, but for most amateur and high school athletes, the time it takes to learn the Oly lifts properly could be better spent building strength or sprinting.

I would agree with that.

Though, if athletes should put in the time to learn them, except not at the expense of other S&C.

If you're not going to learn them when your nervous system is primed to learn new movements (childhood, puberty) when are you going to learn them..?

I just wouldn't be under the illusion that you're using Oly lifts for helping much with S&C until you learn them effectively.

[nuclearapplepie]

I'm honestly super scared of stuff like power cleans and snatches. I started deadlifts, military press and squats about a week ago. Is it better to go straight to power cleans and snatches at a lower weight or should I just stick with those above until I get stronger?

[Joe Brock]

If you're scared, then don't bother with them.  Pendlay rows are a decent substitution for the power clean.  Snatches are gymnastics with a barbell (I stole this quote.)  There's a time and place for everything, but if you aren't comfortable with the Oly Lifts, then you can train without them.

[nuclearapplepie]

Yeah but all that power... The only real reason I'm scared of them because I'm really skinny (5.6, 120 something). I'm getting good with bodyweight, but I can barely hold the bar still while doing military or bench. I know I need to work on them, but I also want to get started on those explosive lifts along with plyos so it would benefits my jumping ability now instead of you know, 4 years later

[Alec Furtado]

lol: http://www.youtube.com/watch?v=C5l8QAB4pb8#t=87s

[nuclearapplepie]

I've seen another video where he said the same thing. I do jump all the time, but my goal in the long run is not to be just a guy who jumps all the time, but to be able to get over everything.

[Steve Low]

Deadlifts and squats... gogo

[Scott Eustice]

If you have been training for a while and really have some need to do explosive work, but still don't like the Oly lifts, you could do Dynamic Effort.

Use a light weight, around 40-50% or your 1 rep max, and lift is as quickly as possible. Do about maybe 1 or 2 reps, but get alot of sets in. Joe can probably explain it better than I can.

There was an article on t-nation that said that the same power output of the Oly lifts could be reached using 40% of 1 rep max trap bar deadlifts.
http://www.t-nation.com/free_online_article/most_recent/the_contreras_files_volume_ii

So if you are uncomfortable with the Oly lifts and have a trap bar at you gym or house, you can still get the same training effect.

[Joe Brock]

The "need" to do dynamic work is very specific to why you need it.  Squatting quickly is very different than speed squatting.

If you've just squatted, deadlifted, and OHPressed for the last week, then you DON'T need dynamic work.  Get your squat up to 2xBW, your deadlift up to 2.5xBW, and then get back to me.  At #120, the bar and a set of grey bands would crush you if you're new to lifting.  Getting hurt is not a good way to get better.

Get the squat, deadlift, bench, and overhead (military) press on video.  Make them as explosive as possible.  If you want help on getting more explosive with them, I'll gladly help.