Descripción
Description
Most erratic performances in the gym and in competition can be traced back to how the squats and pulls are being trained. The predominant thought is that the more a lifter can squat or pull (DL) the stronger they will be and therefore they will lift more in the snatch and clean & jerk. A very noble notion, but very misleading, since as was discussed in “Weightlifting: Strength and Velocity”, force production is determined by the change in acceleration (specific times in motion) not simply how much can be squatted regardless of those times in motion. This book will describe how certain correlations can be used for programming and training purposes and why repeated precision, specific times in motion and non-deceleratated actions must become the methodology of training and what happens when training is composed of erratic lifting, erratic times in motion and decelerated actions. Many years of research has gone into the premise of this book and that research has culminated into the various correlations and formulas that are valuable for everyone who is interested in developing their full potential as an athlete and specifically as a weightlifter. With the information contained in this book anyone with some athletic ability and desire and love of the sport of weightlifting will be able to reach their full potential be that National Champion, World or Olympic Champion.
Table of Contents
Chapter 1
General Breakdown of the Snatch and Clean & Jerk
Anatomy of the Snatch
Style Variations
The Power Snatch
Anatomy of the Clean
Anatomy of the Jerk
Jerk Variations
Jerk Recovery Variations
Times-in-motion
The Value of Times-in-motion
Chapter 2
Equivalent Force
Impact Forces
The Purpose of the Squat
Chapter 3
Ratios and Formulas
Ratio 1a:
Ratio 1b:
Ratio 1c:
Ratio 1d:
Equivalent Force Formulas
Formula 1a
Formula 1b
Formula 1c
Excess Velocity (Force)
Adjustments to the Equivalent Squat Multiplier
Chapter 4
Correcting Inconsistencies in Performance
Correcting Erratic Lifting
Achieving Specific Times-in-motion
Overloading
Chapter 5
Classification of Lifts
Primary Lifts
Variations
Partial Lifts
Auxiliary Exercises
Overhead Lifts
Chapter 6
Synchronizing the Squats to the Clean & Jerk
F = ma
Incremental Overall Times-in-motion for a 140k PR C&J
Chapter 7
Relaxing the Muscles
Relaxing the Arms in the Jerk
Relaxing the Mind
Internal Struggle
Chapter 8
Conscious vs. Unconscious
Chapter 9
Utilizing Data Points
Average C&J
Average Front Squat
Average Overall Times-in-motion
Chapter 10
The Snatch and Clean Pulls
Straps
Overloading
Chapter 11
Tables of Equivalent Outcomes
Chapter 12
Training the Squats at 1.0 second
Chapter 13
The Average Equivalent Clean & Jerk
Chapter 14
Separation Between the Squats and Clean & Jerk
Appendix I
Synchronization Tables
Appendix II
Programming Methodology
Tables of Incremental Increases
Auxiliary Blocks
Partial Lifts
Appendix III
Appendix A (Type 1 and Type 2 Muscle Fibers)
Author
Jim Napier
I grew up in Fort Worth, Texas. Graduated from Arlington Heights High School in 1963, and the captain of the track team. I placed second at the Texas State Meet in the Discus in 1963. I attended Howard County Junior College on an athletic scholarship and placed second in the Junior College Nationals in the discus in 1964 and 1965. I attended TCU on an athletic scholarship. Received a degree in Physical Education in 1968, taking courses in (physics, statistics, biology, kinesiology, and Anatomy).
I was National Weightlifting Champion in 1977 in the 82.5kg class and placed second at Nationals in 1975, 1976 and 1978. I established four American records in the snatch, including a Pan American Record snatch of 140kg in the 75kg weight class, American Record Snatch of 142.5kg in the 75kg class in 1978, and National record snatch of 155kg in the 82.5kg weight class in 1979. Set National and World Record in the Masters Division.
I have been a member of Spoon Barbell Club Weightlifting Team since 1974 and inducted into Texas Weightlifting Hall of Fame 2009.
Product Details
Publisher: Independently published
Book Format: eBook, PDF
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*Si tienes saldo en tu cuenta Paypal, puedes pagar mediante Paypal también, pero debes cambiar la divisa (en el cambiador de divisas del producto, a Dólares Americanos, o Euros).
Si nos visitas desde el Extranjero (cualquier país del mundo a excepción de Chile):
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