Just to add something about Oly lifting, it seems alot of people are detracted by it because there is a huge misconception about the technique. Even that defranco link has a huge misconception that that was a hang clean, that was no where near a legit hang clean, that was like a hump up haha. Something I've learned about the lifts is that the simpler the lifts are taught, the more the efficient the lift. All the focus on "triple extension", "double knee bend", "pulls" and such just over complicate the concept and lifters spend more time looking at the areas that mean the least to the effectiveness of the lift. The bulgarian program hype makes it worst, and CrossFit hyper worsens it, especially with those terrible freeze pictures they put up. The snatch and clean are really just a vertical jump, with different hand spacing. and to get the bar in that position you just knee extend (1stpull) to give the bar path a few inches so it doesn't bang into your knee, then you jump. I should probably make a video on this
Sorry, I've been reading too much stuff over on teh crossfit forum.
Jumping 1RM barbell back squats would be something they would do. Maybe even on a Bosu...
Sorry gang
hahaha there was an affliate that tried to do snatch box jumps. Some of the European track coaches actually have their guys do a jumping back squat, but its usually a low intensity, usually around a 10rep
Andrew, I think you make a great point about Oly lifts and perceived difficulty.
I speak only for myself, when I say I was not getting what I wanted through self coaching. While Oly lifts may not be rocket science, they sure aren't pull ups either
Allen, Andrew, and Derek:
Thank you for the links. That is a heap of information needing to be read!
For ballistic conditioning kettlebells are the tool of choice. Space savors, low-risk high rep movements, and all around very functional piece of equipment.
Kettlebells can offer brute strength training if you can get your hands on 32kg + bells...ie Mike Mauler. Can be tough though...most gyms don't carry 70lb,88lb,106lb KB's. Pretty expensive if you buy them yourself.
I don't have to go on about O-Lifting...there are a lot people more knowledgeable than me on the subject.
Hands down I believe both combined can offer a sound program.
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