Topic: chris leroux, RE: Pulling

[Jack Dluzen]

i was watching some of your  videos on this site . of you lifting , your lifts are very impressive , i was wondering ... what   kind of pull movements you used to  build that  kind of pulling power ? thank you  hopefully in can incorporate them  for the natl masters comming up

[Chris Ⓐ LeRoux]

Jack,

I almost exclusively did all my pulling movements from the floor- snatch and clean pulls. I was never and am still not a big believer in pulls from hang or blocks, or even lifts from hang or blocks. I did a lot of pulls, rarely less than 6 sets, 3-4 times a week with between 90-110% of the relevant lift, and often as much as 8-10 sets, 4-6 times a week with between 90-110%. Of course, I built up to this over time, but pulls are an exercise that can be adapted to in large volumes without a lot of injuries or even a lot of aches, pains, and soreness, in my experience. Thus, if you want strong pulls, I see no reason not to work the pulls very, very hard. Often, I tried to make little challenges and games in my pulls. I would pretend each pull was an actual lift for an American Record, or various other mental strategies to get all my best effort into every pull. I have often seen lifters, even great lifters, doing pulls like they are going through the motions. I believe pulls need to be done with the same focus on technique and energy as it will take when you attack your goal weights at the next meet. Pulls need to be done with passion. Of course, how much/how hard you squat will also affect your pull so squatting hard is another key ingredient to having a strong pull, in my opinion.

In retrospect, however, I was always very strong from the floor, but not as strong at the top of the pull. If I could go back in time to a key training period, I would try a three month training cycle incorporating some pulls from blocks, after my normal pulling work. Perhaps I will do this with some of my own lifters at times I feel appropriate rather than strictly working from off the floor. However, the truth is that my limits were caused by poor overhead stability due to excessive lordosis of the back (poor jerking technique which affected my posture) and probably not my pulling strength.

I hope this is helpful- another way to skin the cat, so to speak.

[Jack Dluzen]

thank's chris  for your in put  & time....  its  very appriciated, as i will incorporate  your info into my  work outs . ! :wink:

[Chris Ⓐ LeRoux]

Jack,

I had a couple more thoughts about pulling that might be of interest to someone. I have incorporated the concept of cluster sets described and tested by Dr. Gregg Haff to some success. Now, I did not think of trying cluster sets until reading the idea from Dr. Haff (very late in my career), but I have experimented with it in the programming of a couple of my better athletes and had some success, I think.

I do still think there is tremendous value to sets of 2-4 in pulls. I believe pushing though the last rep or two and struggling to maintain technique and power output is beneficial. However, I also think there is value to Dr. Haff's idea of taking short breaks between every repetition to allow more recovery and hopefully more power output, on average, across all the repetitions. The problem with this tactic, in my opinion, is the hassle and distraction of getting straps set for every repetition. Thus, I have settled on the tactic of performing cluster sets with no straps. With singles like this, it is possible to pull hard and not utterly destroy your hands. In fact, I have found this exercise helps reduce grip problems and torn callouses, after an adjustment period. I do only use this in moderation and it only represents a small percentage of the overall pulling work I prescribe. But with my better athletes I try to do them regularly, especially closer to competitions when I am reducing pulling volume and want training to be more specific to contests (no straps allowed in meets).

Here is the reference for Dr. Haff's article:

Effects of Different Set Configurations on Barbell Velocity and Displacement During a Clean Pull.
Haff GG, Whitley A, Mccoy LB, O’Bryant HS, Kilgore L, Haff EE, Pierce K, and Stone MH.
Journal of Strength and Conditioning Research, 2003, 17(1): 95-103.

Regards

[Jack Dluzen]

HHHHMMM!  more info for the thinking tank . ill be absorbing your info and incorporating it into   my training ! thanks again chris!  good food for thought! thank you. :shock: