Summer 60m challenge
Sprinting requires a great deal of mobility, sufficient strength to co-ordinate a powerful and effective sprint form. This summer we challenge you to improve your 60m time in six weeks.
With a combination of conditioning, speed work, plyometrics and hill training as well as your weekly weightlifting training, you are guaranteed to be fitter faster and stronger.
Monday starts with a Clean & Jerk day. Some turnover strength, followed by balance foot speed in the Jerk. Then we play with Clean Pull, Clean working on balance and form. Then a quick bit of conditioning.
Tuesday Snatch day starting with press under working on strength going under the bar. Then Hang Snatch working in strength in the middle of the lift and finishing the pull. Then we have some good old press for lock out strength and some core strength with the side bends.
Wednesday We have turnover strength and then some snatches working on be consistent with our shapes. Then some back squats working on gross strength.
Thursday Clean pulls from hip working on shapes around the hip. Clean and push press fitness and the stretch on both the clean and on the Jerk.
Friday we have some moderately heavy clean & Jerks and then we have core conditioning.
Saturday is about hitting a heavy snatch and front squats.
Should be a great week of training.
This week is all about Snatch and Clean & Jerk, the aim is to play around with the lifts and get comfortable hitting our shapes.
Monday is based around the snatch. We have snatch balance to work on our getting under the bar. Then we have some Snatches ironing out our technique and shapes.
Tuesday we are working on Clean & Jerk. We have Clean Pulls to working on our timing. Then we have Power Clean & Power Jerks to work on speed and acceleration. Then a little bit of upper body conditioning.
Wednesday is strengthening the hamstrings in full range and then some heavy Clean & Jerks before some push press to max to work on the drive phase.
Thursday we have snatch pulls to work on bar path and timing. Then we have some snatches working on the same thing.
Friday we have power snatch working on acceleration and speed and then we have some upper body conditioning and jumps.
Saturday snatch and clean & Jerk to max.
Enjoy this weeks training. Great week to get the lifts flowing.
Monday - Clean & Jerk day.. Working on bar path and grip on the bar as it passes the hip. Then we emphasis the load position in the clean by pausing at the knee for a 2 count. Then to finish with some heavy alecknas to work on trunk strength.
Tuesday - Snatch day, working on the start position and load phase of the lift and allowing a natural transition into the launch and jump phase of the lift.
Wednesday - Snatch day, Again working on strength around the knee and load phase. The aim is consistency and fitness in this position. Then we have heavy pulls to mid thigh really working on good positions. Then we have some upper body conditioning.
Thursday - Clean & Jerk Day, first working some turnover strength, then a double clean (ideally no hook grip, if you don't usually use hook grip the use it) and Push Jerk. Then we work on our jumps and pressing in split for core stiffness.
Friday - Some leg strength, then some heavy cleans from mid shins, really working on letting the legs working the first phase of the lift.
Saturday - First we have some activation and priming exercises before some heavy snatches.
Should be a great week of training, enjoy.
Monday - Snatch day working grip strength especially on the jump phase of the lift, followed by some posture work by hitting some heavy Snatch from Mid Shin. Then we continue to work on some leg strength with some heavy squats.
Tuesday - Clean & Jerk day, first working on that load phase of the lift, followed by some bar path work with some muscular cleans and drive phase work with some moderately loaded push press. Then a fun exercise front squat and Jerk to develop confidence in transferring from the clean into the Jerk.
Wednesday - Working on turnover strength and then jump phase of the lift. Then we have some upper body strength conditioning.
Thursday - Snatch day working on dropping under the bar, then a nice challenge of snatch with a pause at the knee. This will have develop awareness of the shapes needed at the knees. Then we have more leg strength and some tricep work.
Friday - Snatch doubles. working on our consistency and before that mobility and we have a nice complex to finish.
Saturday - We have some activation and priming exercises and then we get stuck into some heavy clean & jerks. Again complex to finish!
Have a great weeks training guys
Mike Causer - Head Coach