Snatch one rep every minute on the minute for 15 minutes.
Matt C. makin’ his teammates proud on the burpee station!
The Unique Value Of Olympic Lifts For Athletes
Almost any form of resistance training can improve an athlete’s strength, but the Snatch and C&J are unique in their ability to develop strength and explosive power at the same time. And the benefits of practicing the Olympic lifts are hardly limited to developing strength and power. Here is a partial list of other added benefits:
1. The mere practice of the Olympic lifts teaches an athlete how to explode (to activate a maximum number of muscle units rapidly and simultaneously).
2. The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences (i.e., core to extremities). This is a valuable technical lesson which can be of benefit to any athlete who needs to impart force to another person or object (a necessity in virtually every sport).
3. In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance. This is because the body experiences differing degrees of perceived resistance as it attempts to move a bar with maximum speed through a full range of motion. These kinds of changes in resistance are much more likely to resemble those encountered in athletic events than similar exercises performed on an isokinetic machine (which has a fixed level of resistance or speed of resistance throughout the range of motion).
4. The athlete learns to receive force from another moving body effectively and becomes conditioned to accept such forces.
5. The athlete learns to move effectively from an eccentric contraction to a concentric one (through the stretch-shortening cycle, the cycle that is activated and trained through exercises that are often referred to as plyometrics).
6. The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports. Therefore, training the specific muscle groups in motor patterns that resemble those used in an athlete’s events is often a byproduct of practicing the snatch and C&J.
7. Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
(Excerpted from Appendix 3 – Training on the Snatch and Clean and Jerk: A Key to Athletic Excellence)