Strength And Conditioning, Weightlifting
Weightlifting: SOLVING A TECHNICAL PROBLEM IN 3 PHASES
Almost no beginners are without technical issues in need of remediation. The approach to solving them, however, is often unclear. I’ll try to demystify the process so that some immediate action can be taken and, hence, traction can be gained.
Unless you are working with a very experienced coach, the best approach is to select one issue and address it in a methodical fashion.
Let’s take shoulder mobility as an issue in need of remediation. You cannot position your arms directly overhead, and as such, your elbows do not fully straighten, and jerks are difficult to support.
The first thing to do is to eliminate benches and curls from your training program, as they are the primary actions that inhibit shoulder mobility.
You then might select close-grip presses behind the neck and straight-arm pullovers as your remediation exercises. You will perform 4 sets of 5 reps of each with the goal of achieving a full range of motion in each exercise.
During the Remediation phase (which should last a minimum of one month), you will perform these exercises a minimum of 3 times per week. They should be performed first in the session on the days when jerking movements are to be performed. On other days, they will be most effective if performed last in the session.
When full or quasi-full mobility is achieved, the remediation phase ends, and you enter the maintenance phase. During this phase, which should last about a month or two, jerks should be able to be performed with good technique and mobility and, as such, will reinforce the movement pattern. The pullovers and behind-the-neck presses should be performed just once per week to maintain the gains that have been achieved.
During the Mastery Phase, most (90%+) of the exercises should be classic snatches and clean &; jerks, power snatches, power cleans and power jerks, front and back squats, and snatch and clean pulls. Remediation movements would rarely be performed. This phase is achieved when you are performing at the limits of your talent.
Hopefully, this pathway will assist you in overcoming problematic aspects of balancing your development. Keep in mind that you may have to deal with multiple issues when you start off. Don’t attempt to solve them all simultaneously.