Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
net
PAGE | 1
COPYRIGHT NOTICE
Copyright 2011 by Eric Wong Training Systems All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Eric Wong or Eric Wong Training Systems. Published by: Eric Wong Training Systems 388 Richmond St. W Toronto, Ontario, Canada M5V 3P1 E-mail: support@ericwongmma.com Web: www.EricWongMMA.com
www.OlympicLifting.net
PAGE | 2
table of contents
How To Use This Manual .................................................. 4 Snatch Specific Benefits ................................................ 5-6 Snatch Overview ............................................................... 7 Snatch Testing & Prerequisites ................................... 8-10 BIOMECH Breakdown ............................................... 11-16 Phase 1: The Snatch Setup ................................... 11 Phase 2: First Pull ................................................. 13 Phase 3: The Dip ................................................... 14 Phase 4: Quadruple Extension ............................. 15 Phase 5: Pull Under .............................................. 16 Phase 6: Stand ...................................................... 17 Rapid Mastery Training Sequence ............................ 18-37 Preamble .............................................................. 19 RMTS Flowchart ................................................... 20 RMTS #1 Fundamental Patterning .............. 21-24 RMTS #2 Isolated Movement ...................... 25-29 RMTS #3 Level 1 Integration ....................... 30-33 RMTS #4 Level 2 Integration ....................... 34-36 Mastery ................................................................ 37 (Somewhat) Final Thoughts ............................................ 38
www.OlympicLifting.net
PAGE | 3
PAGE | 4
The Snatch is known as the worlds fastest lift and with good reason bringing a heavy barbell from the floor to overhead requires a ton of explosive power, which is exactly why you want to master the Snatch. While we already talked about the overall benefits of Olympic lifting in the Master Manual, there are some specific benefits associated with mastering the Snatch.
SPEED while performing the Snatch will definitely improve your strength, because the bar has a greater distance to travel, you cant lift as much weight in the Snatch vs. the Clean and Jerk, therefore it lies more towards the Velocity end of the Power Continuum, helping you become quicker and faster (as you can see in Figure 1 below) PAGE | 5
www.OlympicLifting.net
Integrated Mobility in Your Hips, Shoulders and Thoracic Spine when you catch the barbell overhead in the deep squat, you develop a high level of integrated mobility in your hips, shoulders and thoracic spine; integrated mobility is more difficult to achieve and more advanced than single joint mobility Integrated Stability from Your Hips to Your Hands again, catching the barbell overhead in the Deep Squat requires a high level of coordinated stability in every muscle from your low back to your hands
Its not all milk and honey though, as the Snatch is a very technical lift and one that is performed wrong more often than right. Thats why Ive put this program together so YOU can master the Snatch and reap all of the benefits of the worlds fastest lift.
www.OlympicLifting.net
PAGE | 6
snatch overview
The Snatch is often broken down into 4 phases, however, Ive found its easier to learn and teach it in 6 phases. Obviously the best way to watch this exercise is to see it in full motion video, but heres the sequence of pictures showing the various stages (minus the stand):
PHASE 1: The Setup PHASE 2: First Pull PHASE 3: The Scoop aka The Dip PHASE 4: Quadruple Extension PHASE 5: Pull Under PHASE 6: Stand
Now, were going to go through an overview of these 6 phases of the Snatch with explicit detail of what is going on when. Skim through this section looking for main points, but dont worry about memorizing everything. As you work through the Rapid Mastery Training Sequence, youll naturally learn all of these phases and at the end, youll be pulling them all off in perfect timing.
www.OlympicLifting.net
PAGE | 7
1. Start with a dowel overhead with your wide snatch grip 2. Feet are slightly wider than your hips, toes pointed out 3. Keeping your weight on your heels, back straight, eyes forward, squat down as deep as you can without losing form and come back up 4. Make sure you maintain the dowel in the slot the entire time
www.OlympicLifting.net
PAGE | 8
Mobility Test PASS Criteria Dowel over feet Thighs to parallel to ground Feet flat on ground
Mobility Test FAIL Criteria Cant keep dowel over feet (arms/spine bend forward) Cant get thighs to parallel Cant keep feet flat on the ground
The Olympic Lifting Mobility Warmup a minimum of 4 times per week (everyday will speed your progress) 2 complete rounds of the warmup each time Retest your mobility at the end of each warmup. RMTS #1 Base Strength Program
DO NOT proceed to RMTS #2 until you can pass the Snatch Mobility Test.
www.OlympicLifting.net
PAGE | 9
www.OlympicLifting.net
PAGE | 10
BREAKDOWN
THE SNATCH
BIOMECH
www.OlympicLifting.net
PAGE | 11
BREAKDOWN
BIOMECH
1. Stand with the balls of your feet under the barbell, hip width apart, toes pointed slightly outwards 2. Your weight will lie slightly towards the balls of your feet 3. Take a hook grip on the barbell 4. Bend down with knees pointed outwards to open hips 5. Shins slightly angled forwards 6. Back straight; lumbar spine arched into extension (lordosis) 7. Chest up, shoulders slightly in front of bar 8. Arms straight, somewhat relaxed 9. Head tall, eyes straight ahead or slightly up
www.OlympicLifting.net
PAGE | 12
BREAKDOWN
1. Drive through the ground, transferring weight to mid-foot/heels 2. Straighten knees; most of the movement happens at the knees 3. Maintain low back arch throughout; angle of trunk stays constant meaning you dont straighten up 4. Focus more on maintaining proper positioning vs. pulling with speed/power 5. Phase 3 begins once the barbell passes the knees
BIOMECH
www.OlympicLifting.net
PAGE | 13
1. Once the barbell passes the knees, simultaneously: Drive the knees forward under the bar, creating slight knee flexion and ankle flexion (dorsiflexion) Initiate hip extension by straightening your upper body up tall 2. This is a very quick and subtle motion to take advantage of the SSC before Phase 4
www.OlympicLifting.net
PAGE | 14
BREAKDOWN
BIOMECH
1. Extend at the ankles, knees, hips until your body is totally extended and leaning back slightly 2. End with a shoulder shrug 3. Think of it this way: imagine youre jumping as high as possible and right before you leave the ground, you shrug your shoulders
www.OlympicLifting.net
PAGE | 15
BREAKDOWN
BIOMECH
1. 2. 3. 4. 5.
At the start of Phase 5, you should be slightly airborne Spread feet out wider than hips Drop under the bar by dropping into a deep squat Pull the bar upwards and rotate your arms to the overhead position When the barbell is at max height, you should be in the deep squat with arms straight overhead 6. When catching the barbell: Feet flat and toes turned out Arms straight Shoulder blades pinched tight Back straight with low back arched (lordosis) Head forward looking straight ahead 7. When youve caught the bar overhead, pull it apart to engage the lats and triceps, creating greater shoulder stability and elbow lockout
www.OlympicLifting.net
PAGE | 16
phase 6: stand
If youve done everything properly up to this point and youre using a load you can handle, this is the easiest part. You simply keep the bar overhead and stand up. While the bar is overhead, you can also pull the bar apart to better engage your lats for increased stability.
BREAKDOWN
BIOMECH
1. Stand up driving through your heels 2. Stay tall with chest out, shoulders back and low back arched If everything went according to plan up until this point, standing up should be natural and relatively easy!
www.OlympicLifting.net
PAGE | 17
rapid mastery
training sequence
the snatch
www.OlympicLifting.net
PAGE | 18
preamble
The Rapid Mastery Training Sequence for the Snatch will take you from a complete newbie to mastery faster than any other method you could do on your own, and a heck of a lot cheaper than finding a trainer or coach. However, before you get started, you must meet the Snatch prerequisites proceeding through the RMTS without meeting these prerequisites is like going to war without practicing how to use your weapon youre going to get killed! Well, maybe its not that dramatic, but youre going to be programming your body with poor technique since failure of the tests says that your body is physically incapable of good technique. Remember practice doesnt make perfect; perfect practice makes perfect, so be patient and before you know it, youll be a master of the worlds fastest lift.
www.OlympicLifting.net
PAGE | 19
rmts flowchart
the snatch
Master the Snatch Setup Fundamental Patterning
RMTS #1
Drop Power Snatch (Arms Up) Prisoner Squat w/Pause Overhead Squat
Isolated Movement
RMTS #2
Drop Power Snatch (Arms Down) Hang Snatch Pull Snatch Deadlift to Above Knees Drop Squat Snatch (Arms Down) Snatch Pull Hang Power Snatch
Level 1 Integration
RMTS #3
Level 2 Integration
RMTS #4
Full Execution
MASTERY
www.OlympicLifting.net
PAGE | 20
Tool
Reps
5 5 8
Rest
Sets
3 5 4
Perform after the Mobility Warmup and before the Base Strength program. During your rest times, shake your legs out and review the lists of points to focus on. Do not move to RMTS #2 until you: Pass the Snatch Mobility Test AND Have performed this session at least 4 times
5 reps x 5 sets = 25 reps x 4 sessions = 100 reps total, so this is the bare minimum I recommend you perform to properly program your neuromuscular system with the proper movement patterns and timing.
www.OlympicLifting.net
PAGE | 21
1. Stand with the balls of your feet under the barbell, hip width apart, toes pointed slightly outwards (can see your toes under the bar) 2. Your weight will lie slightly towards the balls of your feet 3. Take a hook grip on the barbell 4. Bend down with knees pointed outwards to open hips 5. Shins slightly angled forwards 6. Back straight; lumbar spine arched into extension (lordosis) 7. Chest up, shoulders slightly in front of bar 8. Arms straight, somewhat relaxed 9. Head tall, eyes straight ahead or slightly up
www.OlympicLifting.net
PAGE | 22
1. Start with a dowel at shoulder level, resting in your fingertips with your elbows high 2. Stand up on your tippy toes, hip width apart; pause for 2 seconds 3. Drop into the Power position, spreading your feet wider and driving the dowel up into the slot at the same time
www.OlympicLifting.net
PAGE | 23
1. 2. 3. 4.
Start with your feet slightly wider than your hips, toes pointed out Place your hands behind your head like a prisoner Keeping your weight on your heels and back straight, squat down At the bottom of the squat, adjust your knees if needed to get maximum depth while keeping your back straight and hold for 5 seconds
www.OlympicLifting.net
PAGE | 24
Tool / Weight
Light Training Barbell 45 lbs/20 kg MAX Dowel Empty Barbell 65 lbs/30 kg MAX weight Empty Barbell from Blocks 95 lbs/45 kg MAX weight
Reps
5 5 5 3
Rest
Sets
5 5 5 6
Perform after the Mobility Warmup and before the Base Strength program. During your rest times, shake your legs out and review the lists of points to focus on. Do not move to RMTS #3 until you: Pass the Level 1 Snatch Strength Test AND Have performed this session at least 4 times
5 reps x 5 sets = 25 reps x 4 sessions = 100 reps total, so this is the bare minimum I recommend you perform to properly program your neuromuscular system with the proper movement patterns and timing.
www.OlympicLifting.net
PAGE | 25
overhead squat
Starting with the barbell in the slot allows you to maintain this fixed position while training the Deep Squat. This is the most difficult position in terms of mobility and must be mastered before attempting the full Squat Snatch.
1. Start with a dowel on your shoulders with a Snatch grip 2. Feet are slightly wider than your hips, toes pointed out 3. Keeping your weight on your heels, back straight, eyes forward, squat down as deep as you can without losing form and come back up 4. Make sure you maintain the dowel in the slot the entire time
www.OlympicLifting.net
PAGE | 26
1. Grab a dowel with a snatch grip and relax your arms 2. Stand up on your tippy toes, hip width apart; pause for 2 seconds 3. Drop into the Power position, spreading your feet wider and rotating the dowel up into the slot at the same time
www.OlympicLifting.net
PAGE | 27
1. Grab a barbell with your Snatch grip and stand up with feet at hip width 2. Hinge at the hips so your shoulders are in front of the barbell, letting the knees bend slightly 3. Keep your back straight 4. With feet flat but weight more on the balls of your feet, jump into QE 5. DO NOT actively engage your arms they may bend as a result of the barbell accelerating upwards, but keep them relaxed 6. Catch the barbell and repeat
www.OlympicLifting.net
PAGE | 28
1. 2. 3. 4.
Assume the Snatch Setup with a barbell with training plates or on blocks Drive through the ground, transferring weight to mid-foot/heels Straighten knees; most of the movement happens at the knees Maintain low back arch throughout; angle of trunk stays relatively constant or even angles slightly more towards the ground 5. Once the barbell passes your kneecaps, lower back down by bending at your knees, again keeping angle of trunk constant 6. If using light training plates, release most of the weight of the barbell on the ground but keep tension OR 7. If using an unloaded barbell, lower to mid-shin height then repeat PAGE | 29
www.OlympicLifting.net
Tool / Weight
Light Training Barbell 45 lbs/20 kg MAX Empty Barbell from Blocks 95 lbs/45 kg MAX weight Empty Barbell 65 lbs/30 kg MAX weight
Reps
3 5 3
Rest
Sets
5 5 5
Perform after the Mobility Warmup and before the Base Strength program. During your rest times, shake your legs out and review the lists of points to focus on. Do not move to RMTS #4 until you: Have performed this session at least 4 times
5 reps x 5 sets = 25 reps x 4 sessions = 100 reps total, so this is the bare minimum I recommend you perform to properly program your neuromuscular system with the proper movement patterns and timing.
www.OlympicLifting.net
PAGE | 30
1. Start with a dowel in your hands with your Snatch grip 2. Stand up on your tippy toes, hip width apart; pause for 2 seconds 3. Drop into the Deep Squat, spreading your feet wider and flipping the dowel up into the slot at the same time 4. Do your best to maintain a horizontal trajectory of the bar
www.OlympicLifting.net
PAGE | 31
snatch pull
The Snatch Pull brings you from Phase #1 to #4 of the full Snatch lift. Now that youve mastered Phase #2: First Pull and Phase #4: QE, both in RMTS #2, its time to master Phase #3: The Dip. Your focus should be on this subtle but important movement when performing the Snatch High Pull.
1. Assume the Snatch Setup with a barbell with training plates or on blocks 2. Perform the Snatch Deadlift 3. Once the barbell passes your kneecaps, execute The Dip: Drive your knees forward under the bar, creating slight knee flexion and ankle flexion (dorsiflexion), while simultaneously: Initiate hip extension by straightening your upper body up tall 4. Finish the movement with QE 5. End with the shoulder shrug remembering to keep your arms relaxed and out of the movement 6. Return the barbell to the ground, setup, and repeat
www.OlympicLifting.net
PAGE | 32
1. Grab a barbell with your Snatch grip and stand up with feet at hip width 2. Hinge at the hips so your shoulders are in front of the barbell, letting the knees bend slightly 3. Keep your back straight 4. With feet flat but weight more on the balls of your feet, jump into QE 5. Immediately after your shoulder shrug, spread your feet out wider with toes out and drop into the Power position 6. Continue pulling the bar upwards then rotate your wrists under and catch the barbell in the slot 7. Spread the bar apart with your hands to keep your elbows locked out and shoulders stable 8. Stand up, bring the feet together, lower the barbell, and repeat
www.OlympicLifting.net
PAGE | 33
Tool / Weight
Light Training Barbell 65 lbs/30 kg MAX Empty Barbell from Blocks 95 lbs/45 kg MAX weight
Reps
2 3
Rest
Sets
6 5
Perform after the Mobility Warmup and before the Base Strength program. During your rest times, shake your legs out and review the lists of points to focus on. Do not move to the Mastery session until you: Have performed this session at least 4 times
5 reps x 5 sets = 25 reps x 4 sessions = 100 reps total, so this is the bare minimum I recommend you perform to properly program your neuromuscular system with the proper movement patterns and timing.
www.OlympicLifting.net
PAGE | 34
1. Grab a barbell with your Snatch grip and stand up with feet at hip width 2. Hinge at the hips so your shoulders are in front of the barbell, letting the knees bend slightly 3. Keep your back straight 4. With feet flat but weight more on the balls of your feet, jump into QE 5. Immediately after your shoulder shrug, spread your feet out wider with toes out and drop into the Squat 6. Continue pulling the bar upwards then rotate your wrists under and catch the barbell in the slot 7. Spread the bar apart with your hands to keep your elbows locked out and shoulders stable 8. Stand up, bring the feet together, lower the barbell, and repeat
www.OlympicLifting.net
PAGE | 35
power snatch
And the last exercise before you become a master of the Snatch, youll be executing everything except dropping into the Squat, opting instead to drop into the Power position. This is the final test, allowing you to execute all 6 phases of the Snatch, while cutting Squat depth off just a little bit so you can identify any errors in the movement before going for the whole hog.
1. Assume the Snatch Setup with a barbell with training plates or on blocks 2. Perform the Snatch Deadlift 3. Once the barbell passes your kneecaps, execute The Dip: Drive your knees forward under the bar, creating slight knee flexion and ankle flexion (dorsiflexion), while simultaneously: Initiate hip extension by straightening your upper body up tall 4. Execute QE 5. Immediately after your shoulder shrug, spread your feet out wider with toes out and drop into the Power position 6. Continue pulling the bar upwards then rotate your wrists under and catch the barbell in the slot 7. Spread the bar apart with your hands to keep your elbows locked out and shoulders stable 8. Stand up, bring the feet together, lower the barbell, and repeat
www.OlympicLifting.net
PAGE | 36
mastery
mastery session
Before we get into what this session looks like, let me give you a big virtual pat on the back and say Congratulations for making it this far! Once youve completed all 4 sequences, the next step is mastery of the worlds fastest lift. Exercise
1) Full Squat Snatch Warmup 1 2) Full Squat Snatch Warmup 2 3) Full Squat Snatch
Tool / Weight
Empty Barbell from Blocks 65 lbs/30 kg MAX 65-95 lbs/30-42.5 kg MAX Up to 0.6 x Bodyweight
Reps
3 2 2
Rest
Sets
3 3 3
Perform this session after the Mobility Warmup and before the Base Strength program (remove the Snatch assistance exercise from the Base Strength program). During your rest times, shake your limbs out and review the lists of points to focus on. Technique is the key dont worry about going for the max weight, the first 2 blocks of the Snatch are warmups while the third youre going to push the weights a bit more and see how close you can come to the Snatch goal. Perform this session 3 times, then move on to following a full Olympic Lifting specific program or other program that includes Olympic lift development. Again congratulations! Not many have the balls to attempt this exercise, let alone the patience to go through this process of mastery.
www.OlympicLifting.net
PAGE | 37
www.OlympicLifting.net
PAGE | 38