Heat Up Smarter: Olympic Raise Heat-Ups
By: Jared Enderton
Olympic Raise warm-ups are at all times a giant matter of debate amongst coaches. The size of time and the workouts to incorporate are important elements of a warm-up. On the subject of the Snatch and Clear & Jerk, I favor a really particular strategy to warming up.
Early in my athletic profession, I didn’t heat up in any respect. I might do a handful of empty barbell Snatches or Clear & Jerks after which begin including weight. Nonetheless, I noticed over time that my physique wasn’t primed and prepared by the point I had weight on the bar. My mobility wasn’t warmed up, my positions weren’t dialed in, and my muscle tissues weren’t ready to fireplace on the charges I wanted.
A basic warm-up, adopted by a particular one, ensures that every thing is prepared. This strategy helps your muscle tissues hearth higher, and your positions within the lifts can enhance. On Invictus Weightlifting, we offer a warm-up on daily basis, adopted by a “position-specific” warm-up train. Right here’s an instance:
Basic Heat-Up:
2 Rounds: 6 Burpees, 6 Field Jumps, 6 Cossack Squats
Then, with an empty bar:
4 Clear Pulls
4 Presses
4 Overhead Squats
4 Clear Pulls
4 Energy Cleans
4 Cleans
Place-Particular Heat-Up:
Each 90 seconds, for 4:30 (3 units):
3-Place Clear x 1 rep under 55% of 1-RM Clear (Begin set 1 with an empty barbell)
First Major Train:
Each 2 minutes, for 12 minutes (6 units):
Clear Raise Off + Clear Pull + Clear x 1 rep
Units 1-2 = 72% of 1-RM Clear
Units 3-4 = 76% of 1-RM Clear
Units 5-6 = 80% of 1-RM Clear
We observe a construction like this on most coaching days. The position-specific warm-up doesn’t need to be lengthy, nevertheless it ensures that we work on positions and step by step add weight to the train. Should you’d like to affix Invictus Weightlifting and get extra suggestions like these, click on right here.
If you wish to enhance your mobility, approach, and total energy, pay shut consideration to the primary 10 minutes of your session. A well-structured warm-up can set the tone for the whole exercise and put together your physique to fireplace at most energy!
