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Old 07-11-2011, 12:36 PM   #3
Tom Corrigan
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Join Date: Apr 2011
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Default high rep Oly

Matt,

low rep, heavier weight Oly lifts will improve power/explosiveness, while higher rep and moderate/lighter weight efforts will build work capacity. That is how the Russians structure their programs for their athletes. I have had numerous conversations with a Soviet track athlete (CMS in long jump) who trained at the USSR's massive training facility in the Odessa, Ukraine in the 1970s (alongside the 1972 Olympic Decathlon Champion Nikolay Avilov). He said ALL the athletes (basketball, soccer, hockey, volleyball, T&F, tennis, etc.) did the Oly lifts for low reps, heavy (relative) weights and KBs for high rep weight work. The non-strength sports did less volume, but they never had athletes do high rep Oly lifts as part of their programming. Ever now and then, athletes who had mastered a lift would do a high rep set - my friend said he saw Nikolay do about 20 BB Cleans in a row with 100 kg (he was around 85kg).

Here's a clip of a russian KB champ doing high reps with 2 32kg KBs.

http://www.youtube.com/watch?v=S0YAJIg9waA

But is he strong???

http://www.youtube.com/watch?v=oN18s_bLi-o

Here is a clip of him rowing 500 km in 1:19 the FIRST time he ever tried it.

http://www.youtube.com/watch?v=9A9_sNvJ8zQ

The vast majority of people have never seen high level KB athletes in action, so they don't have any idea what high rep weightlifting is all about (not putting the weight down being a rule).

The Oly lifts require the wrists and shoulders to be put in much more extreme angles than the KB lifts. The form is optimized for maximum weight, not reps. It's like using a pick up truck to transport people. You can do it, but it's problematic at best and dangerous at worst.
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