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• Jan 20, 10

• 5 Pre-Requisites for Advance Strength Training and using the Olympic Style Lifts

  The Advanced Strength Training Exercises such as power cleans, power snatch, clean pulls and deadlifts are great exercises to develop strength power and size. So why do many trainers not use these Advanced lifts?

  

  All the way from Germany Candy Wergner - Sydney AST Course- Learning the Advanced Strength Training techniques

  I believe there are three main factors that often deter trainers from using these advanced lifts.

  1. Safety

  2. Sequencing, Progressions and regressions are not understood

  3. Limited exposed to these lifts

  1. Safety

  Many trainers believe that Olympic lifts are unsafe. At the Performance Training Institute we believe, have developed and teach the following five pre-requisites for trainers to understand and develop the confidence to use these extremely beneficial exercises, with suitable clients.

  Five Point Check List for Olympic Style Lifting

  Prior to conducting a program involving Advanced Strength Training the following screening process should be undertaken to ensure that the participant is ready to begin.

  Single Leg Squat – Participant should be efficient in performing 10 single leg squats, maintaining proper alignment through the ankle, hips and knees

  Thoracic Extension – With arms overhead the participant should be able to reverse their thoracic curve. This is particularly important in any overhead lift.

  Deadlift – The participant should be able to maintain optimal technique throughout the dead lift movement, also maintaining proper postural alignment.

  Isometric Back Strength Test – Have the subject lie prone over a swiss ball, arms outstretched holding onto a fixed object. The subject’s legs should then be raised into a position that places them parallel to the floor.  The participant needs to be able to hold this position for at least 2 minutes ideally between 3 to 4 minutes.

  Training Age – Only participants with a training age > 6 months should begin a training program that incorporates the Olympic lifts.

  If a person can not perform any of the Five Check list points they need to work on and develop the required ability before undertaking Olympic style lifts.

  Over the coming weeks we will go through each of these five Points in detail and outline why they are important, what to do if your client cannot achieve each of these components and how to progress your clients to achieve each of these pre-requisites for advanced lifting.

  • Posted on the 20.01.2010, Permanent Link
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• SAVVY-SURVIVOR

  

  In late December PTI were asked to conduct a group boxing session for around 250 people for the savvy survivor week. Survivor week is an intiative from Savvy Fitness in Wollongong www.savvyfitness.com.au which was raising money for the F5M Foundation 5 Million. T

  What is Foundation 5 Million (F5m)?

  F5m has been established to give people with MS the opportunity to assist through direct contributions or by their own fundraising efforts to play a leading role in finding a cure for MS

  F5m is managed, coordinated and driven by people with MS and people from the MS community who have a passionate desire like you to find a cure.

  F5m’s single focus is to raise $5million to support research into a cure for MS

  The savvy crew raised over $30,000 for the survivor week, and was able to get out into the community to promote physical activity and a healthy life style.

  The boxing session was great fun with bodies flying everywhere. Well done to savvy fitness in Wollongong and we look forward to helping out in 2010. Big thanks to Peter ” the cyclone” Burke.

  • Posted on the 20.01.2010, Permanent Link
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