Topic: Issues

[joey_the_lion]

Hi guys,

I have some issues and I want to ask you for help. My friend is preparing herself for competition in Turkuey and she needs to qualify to Olympic games too. Her total is 207 and she needs to get over 220 (weight in kilograms). But we dont know how to set volume and intensity in workout efficiently. She has 10 workouts per week. Do you know any good training methodologies or have any advice?
I ask there because her coach sucks.

Thank you. Every help apreciated. :)

[Arturo Gómez]

Well, whith that information, is impossible give an global orientation of training.
But, if the goal is improve a total from 207 to 220, is possible to apply the principle "the chain brokes in the weaker link".
So, showing where are her problems, is possible give an orientation and hints of training.
For that, is important the following data

Snatch:
C+J:
Squat:
Bench press or press:

Some videos with she lifting, and description how is the fail when she fails.
Thanks

[joey_the_lion]

Ok so...

BW: 69kg
Snatch: 94kg, 92kg in training
C+J: 115kg, 120kg jerk
Squat: BS - 152kgx2. FS - 140kg
Bench press or press: BP - 95kgx2, behind neck press - 50kgx5
Power snatch : 88kg
Power C+J: 108kg

She always pulls barbell high, but its in front. With C+J she cant reinforce (stabilize) herself before jerk - So she jerks it forward. And next, she often fells unconscious.

This is her YouTube channel with videos: http://www.youtube.com/user/pajca?feature=watch

Thank you very much! :)

[Arturo Gómez]

The technical lifts are in the top of her basic strength. So, she probably have not technical mistakes to work over.

The problem in C+J seems origin in the effort to recover the clean, and certain weakness in the waist.
My aproach is focus  the modifications of the work in the following points:
- front squat : is important know  how she trains this exercise now, to see what modifications may be significative to improve 140 to 150
- change press behind neck by front press
- include some exercises taking atention to abodminal and lumbar muscles.
- use a stronger belt, as those of powerlifting.

The snatch: aparently, the snatch (94 kgs) is in proportion with bench press, squat and C+J. But is practically equal to power snatch. That is very curious: why? does she execute power snatch with straps? Or have stability problems in the snatch? The answer to this is essential to any orientation.

[joey_the_lion]

For front squat, she uses a periodization, that she starts on 5 reps and adds weight.

Power lifting belt is problem because of flat stomach - it presses the hips painfuly.

There are two main problems with snatch. One of them is shoulder stabilization. Nothing helps - overhead squats, snatch balances, snatch push press. None of this. And the second problem with snatch is technique. Mainly pulling. She pulls it high but when barbell is overhead, she goes down a little with it - not only moving up. You can see it there:

Trh 90 kg

And yes, she executes power snatch with straps. But its the same without them.

Thank you!

[Arturo Gómez]

Snatch: the execution seems to be correct. The unnecessary heigth of the pull is related to the low weight for the strength of the lifter. I think she would improve the training of classical snatch and reduce the training of power snatch, especially important eliminate the power snatch in the warming of the snatch. And modify the proportions in the training of snatch, to the higher weights. (this modification, must be gradual, conservative)
I think important improve 1 cms in the cues of the shoes. The video shows, at the end, the unstability in the right foot. Not everybody has the flexibility necessary to use the commercial shoes. I and most of my pupils added cue, with significative difference in the stability.

Front squat: I think she trains so
100 x 5
110 x 5
120 x 5
130 x 2
I propose she  modifies so:

100 x 5
120 x 3
(130 x 1) x 3
120 x 5.....
Improving weight and/or series and/or repetition in the red marked series.

[joey_the_lion]

That foot unstability is caused by bone protuberances in the knee - it hurts. So she need surgical operation but the European cup in Turkey (qualification for Olympic games) is aproaching.

She is unable to add weight to snatch, because 90kg on the video is almost her max load for this exercise. Do you know any method or training system with some percentages to improve the snatch? She tried almost everything...

Thank you! We very apreciate your advices!

[Arturo Gómez]

I think she could gradually modify her snatch routine and use feedback for new modifications.
How is a normal train of snatch for her?