Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 07-27-2008, 10:43 PM   #1
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default Developing speed in the lifts

I started Oly lifting a few weeks ago after doing Crossfit off and on (mostly off) for about a year. It has become quickly apparent that I have no fast twitch muscles to speak of. I lift like I'm in the opening number of "Porgy and Bess".

Does anyone have any recommendations for any specific conditioning exercises or drills that might help?
Emily Mattes is offline   Reply With Quote
Old 07-27-2008, 11:25 PM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Lift faster?

Just kidding. I would start off with a really light weight and practice exploding with it. Doesn't necessarily have be oly. Could be KB swings or thrusters or whatever. Also, sprinting correctly is great. Will get you used to accelerating things. Then start out with a barbell only and work from there.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 07-28-2008, 05:35 AM   #3
Scott Borre
New Member
 
Join Date: Jul 2008
Posts: 30
Default

Agreed. I would define light weight as around 65% of your max. Power cleans are supposedly quite good for this.

There's another rare form of exercise which many people seem to avoid, but can have great results. Play a sport ;p

Actually, finding people to engage in a sport with is kind of hard these days... sadly. But anything like basketball or soccer (due to quick changes in direction/speed) can really help.
Scott Borre is offline   Reply With Quote
Old 07-28-2008, 06:16 AM   #4
sarena kopciel
Senior Member
 
Join Date: Dec 2006
Posts: 674
Default

MY coach had me do short bursts pf "fast walks." Move your feet forward in incremental steps as fast as you can, while moving your hands like the tin man!! Do like 20 sec sets alternating with something else 6x! You may feel ridiculous but it really helps! I think I did these alternately with V-up works and Russian twists!
sarena kopciel is offline   Reply With Quote
Old 07-28-2008, 09:33 AM   #5
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

my coach has me do hit cleans to develop good speed in the lifts expecially for the full clean.
Kevin Perry is offline   Reply With Quote
Old 07-28-2008, 09:58 AM   #6
Yuen Sohn
Senior Member
 
Yuen Sohn's Avatar
 
Join Date: Dec 2006
Posts: 958
Default

Power variants for triples from the hang worked really well for me. Do a few sets of these and try to make each successive rep faster than the one before. Form and speed of execution are more important than weight used. For added effect, find someone to scream at you and call you "slug" in between reps...this probably was the key for me

Last edited by Yuen Sohn : 07-28-2008 at 10:02 AM. Reason: Grammar!!!
Yuen Sohn is offline   Reply With Quote
Old 07-28-2008, 08:00 PM   #7
Derek Maffett
Member
 
Join Date: Jul 2008
Posts: 151
Default

Get aggressive. Drills won't make all that much difference if you're just sitting around drinking tea when you lift. I'm guessing you have a lot more speed in you than you think.

Also, more weight means faster pull under, so don't be too surprised if your 100lb clean doesn't hit the full front squat as fast as Natalie Woolfolk's 20,000.
Derek Maffett is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 08:57 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator