Dave Van Skike
04-26-2010, 06:43 PM
Brewing over at P and B
http://powerandbulk.com/phpBB2/viewtopic.php?t=46085&start=35&postdays=0&postorder=asc&highlight=
all y'all oly guys would like thsi guy. he's a 100% weightlifting bigot. knows a bit about keeping it simple and getting strong.
Ladies and germs, I give you Duane....
A guy that Steve P. and I know pressed 325 pounds in the 181 class.
There are a couple of ways to approach your training if you decide to specialize in the press. One constant, though, is that you need to press a lot of barbells overhead. Even if you are a naturally-strong presser and press very strictly, technique is important. You need to learn how to set up (so that your entire body is strong and ridged) and you need to learn the correct groove. The groove (or the bar path or your form; whatever) is arguably the most important for a lift like the press. When you press, you start with the barbell 4-5 feet away from your feet and there is no support (like a bench) in between. As the bar goes up, you increase the distance. What this means is that the barbell will feel heavier (because it is more unstable) as soon as you start moving it and it will feel increasingly heavier until you lock it out. The take-home lesson here is that you need to make your body strong before the bar leaves your shoulders.
After you have learned how to brace your body and push against the barbell, a good way to train is just to do a lot of singles with a heavy weight. You could do a lot worse than the 20-rep program that was stolen from Bill Starr:
Start with a light weight. Press it for 5 singles (rest about 1 minute between sets).
Add 10 pounds (or 5kg) to the bar and do another 5 singles.
Add 10 pounds (or 5kg) again and do 5 singles.
By now you have done 15 singles with some easy weight. Now,
Do several (4-6) singles; add 5-10 pounds (2.5-5 kg) to the barbell before each of these singles. By the end of this scheme, you will have done a lot of reps with medium weights and worked up to a fairly heavy single. The trick is that you should repeat this workout in a few days but start with a barbell that is 5 pounds (or 2.5kg) heavier. Over time you will start with a heavier weight and finish with a heavier weight, but you will also get a lot of practice with pressing heavy weights.
When you are working on pressing a heavier weight, you should also be working on the other things that make you strong. In general, this would be squats and deadlifts, plus power cleans and power snatches. If you can stronger with these lifts you will be stronger everywhere, including how much you can press.
http://powerandbulk.com/phpBB2/viewtopic.php?t=46085&start=35&postdays=0&postorder=asc&highlight=
all y'all oly guys would like thsi guy. he's a 100% weightlifting bigot. knows a bit about keeping it simple and getting strong.
Ladies and germs, I give you Duane....
A guy that Steve P. and I know pressed 325 pounds in the 181 class.
There are a couple of ways to approach your training if you decide to specialize in the press. One constant, though, is that you need to press a lot of barbells overhead. Even if you are a naturally-strong presser and press very strictly, technique is important. You need to learn how to set up (so that your entire body is strong and ridged) and you need to learn the correct groove. The groove (or the bar path or your form; whatever) is arguably the most important for a lift like the press. When you press, you start with the barbell 4-5 feet away from your feet and there is no support (like a bench) in between. As the bar goes up, you increase the distance. What this means is that the barbell will feel heavier (because it is more unstable) as soon as you start moving it and it will feel increasingly heavier until you lock it out. The take-home lesson here is that you need to make your body strong before the bar leaves your shoulders.
After you have learned how to brace your body and push against the barbell, a good way to train is just to do a lot of singles with a heavy weight. You could do a lot worse than the 20-rep program that was stolen from Bill Starr:
Start with a light weight. Press it for 5 singles (rest about 1 minute between sets).
Add 10 pounds (or 5kg) to the bar and do another 5 singles.
Add 10 pounds (or 5kg) again and do 5 singles.
By now you have done 15 singles with some easy weight. Now,
Do several (4-6) singles; add 5-10 pounds (2.5-5 kg) to the barbell before each of these singles. By the end of this scheme, you will have done a lot of reps with medium weights and worked up to a fairly heavy single. The trick is that you should repeat this workout in a few days but start with a barbell that is 5 pounds (or 2.5kg) heavier. Over time you will start with a heavier weight and finish with a heavier weight, but you will also get a lot of practice with pressing heavy weights.
When you are working on pressing a heavier weight, you should also be working on the other things that make you strong. In general, this would be squats and deadlifts, plus power cleans and power snatches. If you can stronger with these lifts you will be stronger everywhere, including how much you can press.