The value of light weights and technique

Many lifters rush and add too much weight too soon in training. The weight becomes too heavy when technique breaks down and speed slows down. It's important to take a step back and make adequate time to polish up technique using submaximal weights preferably at low percentages between 50% and or 70%

PASM = Process of Achieving Sports Mastery
This was a term that came out of the Soviet Union that related to their athletes journey throughout their athletic career. The goal was to maximize the athletes potential through a systematic process deliberately aimed at creating the best athletes in the world to promote Communism and to show the west how superior the Soviet's were. And it worked. The Soviets were the first to combine year long training and to combine science, doctors, engineers to developing training methods to achieve the highest athletic potential.

As Weightlifters, we are still encouraged to adopt a similar process. Often I slow down lifters and encourage them to train with light weight to master their technique. Only later will we load the bar to heavier loads once their technique is solid, sound and efficient. This is an ongoing process that never stops frankly speaking.

Light weight and technique development
It's very important to allocate time dedicated to perfecting technique development using light weights. Not everyday you are going to lift weights over 90%. Training with light weights 50% to 70% will give you active recovery while developing timing, speed, and position to the classical lifts such as the snatch and clean n jerk.

Make sure that you emphasize timing, speed with the goal of placing that bar where you want it to go. Have the mentality that you are deliberately putting the bar in the positions you want to achieve the greatest bar path trajectory and efficiency. This can be greatly achieved using light weights and dedicating time to lifting lighter loads.

Coach Cano