Olympic Weightlifting is all about STRENGTH!!!

You can disagree with me all you want but the fact of the matter is that no one ever won an Olympic Gold medal because of beautiful technique. Olympic Weightlifting has always been, is, and will always be a strength sport. So many lifters waste far too much time trying to make their technique better thinking it's going to allow them to lift more weight. I'm not saying that technique isn't important. It is. It's very important. However, once you've learned how to snatch and clean n jerk then you must learn how to get stronger and that requires special training.

Better technique = more strength?
Maybe but not always. Obviously, if someones technique is so inefficient such as their technique is not allowing for the greatest potential of power to be executed then by making modifications would help. However, if you have someone who's technique pattern has been drilled for years it's very, very hard to get them to relearn a whole new learning pattern. For example, if you are trying to teach someone to lift Russian style and they have never lifted Russian style then good luck. It's much better to train them to get stronger through special training then to re correct their lifting technique.

Improved ROM (Range Of Motion) = better lifting
Odds are there are lifters whose mobility is limiting their efforts at receiving a loaded barbell which is causing them to miss lifts. You might have a lifter who can pull the bar but their limited ROM (Range Of Motion) is causing them to miss lifts they should've made. Don't underestimate improved mobility. Over stretch the ankles, hips, and shoulders. BUT support the increased ROM with strength in those ROM's. Increased ROM without strength to support loads is a disaster waiting to happen.

Special Strength Training
Special strength training cycles would help a lifter out to improve their strength. Improved strength = greater force production.

Power = strength x distance/time

Improve strength (greater force production) increases power. If you think that doing the same snatches using the same percentages will improve your lifts over time, it will but there will be limited returns. Eventually, you will adapt to the loads and stresses and stop making gains. It's called

GAS = General Adaptation Syndrome

Strength training should provide stresses that over time your body will adapt to. Afterwards, you need to introduce a new stimulus that will allow for greater adaptations to improve strength. For instance, you snatch from the floor at a certain percentage for 4 weeks. Afterwards, do snatch pulls at heavier percentages for 3 weeks. After those 3 weeks, snatch from the blocks. Constantly rotate those loads and exercises to avoid plateaus that will halt your progress.

Special Squats
Try for several weeks pause squats for doubles then singles. Squats off the pins are another great example. Squats using chains are another. You must avoid repeating doing the same loads and the same lifts.

In closing, the most important aspect to consider is improving your strength for the lifts. Special consideration should be taken in regards to snatch and clean n jerk variations. Include special accessory exercises to improve the quality of muscle to support the lifts such as snatch presses, squats, special back exercises like deadlift variations. There is so much you can do it improve strength then just the staying at the same lifts over time. Avoid improving technique if you already know how to snatch and clean n jerk. You're better off changing loads and exercises to avoid plateaus.

Using the power of your mind for improved strength

Mental Strength
The ability to produce muscular force has to do with the relationship between the mind's ability to fire a neuron to the brain and then the brain sends an action signal to the muscle. Depending on the strength of that brain signal depends on how much force the muscle will produce. Therefore, training for strength is largely dependent on the brain's ability to fire action potentials to the muscles.

That's why I encourage lifters and athletes to think mentally about their training. Think about sending a large powerful signal to the muscle. The body is a combination of chemical and electrical signals that power the body to do daily functions. Training for strength requires the body to use chemical reactions and electrical signals to power us into training.

At the same time, when you are training for strength you have to be ready for each repetition for each set everyday. It's important to energize the muscle to do work in order to illicit the stress it needs to achieve the desired result which in this case is improved strength.

Prepare the mind, think deliberately about each repetition. Energize the muscle before each set before each repetition. Use your bodies mental powers to improve strength. It's not just physical but mental as well.

Coach Cano

NEW WEIGHTLIFTING TEAM FORMING!!!!!

Want to compete in the Olympic sport of Weightlifting? 

Want to learn the Olympic lifts for sport or fitness?

Be part of a team!!!!!!!!!

We are forming both men's and women's teams in the Conejo Valley area.

We are looking for 5 additional men and 5 additional women to learn, be trained, coached, and prepared for the snatch and clean and jerk.

Give yourself or a loved one every opportunity to improve their athletic journey as well as improving their overall character of life.

Weightlifting not only builds physical strength, but strength for life.

Please contact me at 805-402-6335 or email me at ( capscave@gmail.com )

JOIN US!!!! I look forward to hearing from you and see you on the platform.

Coach Cano