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Using the Clean and Jerk as Your In-Season Workoutby: Tim Tobin Assistant Coach and S&C Coach Tusculum Collegeand Scott Sinclair Head S&C Coach Marshall University © More from this issue In my weight room the clean and jerk is our lift during the season. It builds explosiveness and has shown to keep athletes healthy. The clean primarily works the hamstrings, lattisumus dorsi, biceps, and trapezius muscles. Players learn with this lift to be explosive because it teaches to produce a large amount of force in a very short period of time. Another benefit of the lift is that it works hips and glutes. They are two very important areas that have to do with power and speed. Clean and jerk is the perfect lift. You can have a whole, complete body movement workout with just one lift. My goals during the season are keeping the players on the field during practice and, most importantly, on game day. That is why this is my lift during the football season. 1. Full body workout 2. Low injury rate 3. Allowing rest (train two days a week) 4. Quick workout 5. No need for heavy weight 6. Fast twitch muscle fibers (low sets and low reps) 7.Flexibility 8. Explosiveness 9. Coordination 10. Balance 11. Endurance Progression of lifts: A) Feet flat under bar A) Legs extend at knees B) Balance shifts to heels C) Angle of hips stays consistent D) Shoulders are over the bar E) Elbows out F) Hips and shoulders rise simultaneously G) Head straight, focused on a stable landmark B) Knees and hips shift forward and down slightly to jump position F) Head neutral B) Extension of ankle, knee and hips C) Traps pull quickly D) Bar jumps E) Elbows stay out F) Arms straight G) Head neutral A) Active jump under the bar B) Arms pull actively into position against the bar E) Catch and ride into bottom A) Hips lower directly under bar B) Weight toward heels C) Drive feet quick and strong against floor D) Weight moves toward ball of feet E) Chest up F) Press weight upwards while staying low
C) Front shin almost vertical D) Weight on ball of rear foot E) Shoulders and hips in line on catch F) Feet and hands hit together at the same time |
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