Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-April-2008

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

Welcome to this edition, I hope you enjoy the contents.

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Topic discussed:

*Flexibility and resistance training-continued

*The #1 conditioning tool By: Daniel Pare, N.C.C.P., C.S.O.

Flexibility and resistance training-continued by Danny M. O'Dell

Development of a larger range of motion is also beneficial to achieving a big bench press because without the necessary ROM the bar will never be in an advantageous position to apply significant and potentially explosive power to get it moving off the chest. The reason for this is when the bar is on the chest, it is at the middle of the movement, just where we are the weakest in this lift. Expanding the range of motion via strength/stretch training enables you to increase the ability of the muscle fibers in this anatomically weakened position by encouraging their growth. Determining the proper auxiliary exercises in which to overload this area of the joint angle is an important facet of training. The 281 page Ultimate Bench Press Manual contains a wealth of information about this part of training.

The selection of the exercises and the particular influence these exercises will have on the muscle groups need to be a part of the overall training plan. Remember the elementary task of flexibility work is to improve the organisms’ total flexibility and mobility when applied to the sport. This ability must be able to execute technically correct sport movements with as large an amplitude and power as possible while still maintaining healthy joint structures in the process.

Summary

Large amplitude movements are determined by the flexibility of all the body’s joints whereas mobility comes from within the individual working joints. Develop both aspects by combining flexibility and strength training to give your athlete that extra bit of an edge.

The #1 conditioning tool By: Daniel Pare, N.C.C.P., C.S.O.

My objective with this article is to familiarize you with one of our most productive strength and conditioning exercises.  I consider the following multiple joint movement to be one of the best and it comes with a proven track record. Trainees use it to lose weight, to better their athletic skills, sports performances, and to improve their overall health. 

If your goal is to lose weight or tone, to train and then excel at a particular sport or to build true over all strength the exercise of choice is the Clean and Press so named from its Olympic weightlifting origins. You might ask yourself “How will one simple exercise get me in shape?” we are looking at improving your cardiovascular fitness (anaerobic alactic and lactic capacity), your energy level and your overall agility, strength, coordination and speed. 

The clean and press is a multiple joint exercise.  Let’s take it apart to see what is really taking place. First we are looking at a deadlift. it is closely related to the deadlift only because the barbell starts on the floor and is then lifted from the floor up. The actual starting position of the clean is slightly different from the deadlift. HOW IS IT DIFFERENT? Following is the barbell shoulder shrugs, which will be followed with the standing calf raise then, the front squat.  When the front squat is done you are doing the barbell shoulder press.  Let’s not forget that from start to finish you had quite a core work out.

You are looking at 6 different exercises in one and this targets many muscle groups.  Let’s get started.  Get in the clean position (deadlift position except that your shoulders must be positioned slightly in front of the barbell), back tight and straight, look straight ahead and initiate the pull with your legs mainly, not your back.  When the barbell arrives to your hips scoop it upwards with the help of your hips (make sure that when you are pulling the barbell upwards that your elbows are pointing high and back), then rack the barbell on your clavicle (that is the term to mention that the barbell is on your clavicle and ready for the squat/recovery.  To get the full benefits of this exercise you must prioritize a full depth front.  Now all that is left to do is to press the barbell upward to ward the ceiling.  Keep your glutes and ab area very tight.  Then return to starting position.

To make it easier on you apply the line of push/pull training principle (article published in Explosivelyfit Training News ?).  You are looking at the knees in line with the toes, torso tight (anchored) elbows in front of you and high up with squatting down, and keep the barbell in control when it is above your head.  If you have flexibility issues at the ankles, hips, chest, shoulders or wrists this exercise will be very challenging to perform.

Let’s look at the recommended sets and reps.  For beginners 3 sets of 5 reps is plenty.  When you begin to feel more comfortable increase to 5 sets of 5 reps.  The later will be very demanding.  For the more advanced trainees, adopt 3 to 5 sets of 3 reps.  Lower reps for this exercise are more beneficial, because of the enormous energetic demand.  The clean and press done properly will improve Balance, Agility, Strength and Speed (B.A.S.S.Ò Sports Performance Training Principle). 

The health benefits will range from increased flexibility and improved cardiovascular fitness to weight loss, overall strength and speed and improved coordination.  Remember that proper form and technique make an exercise efficient, not the amount of weight one is using.

If you have any questions regarding the content of the article feel free to get a hold of me at stsa1258@aol.com.

Daniel Pare, N.C.C.P., C.S.O.

Strength and conditioning coach St. Thomas Ontario Canada.

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com

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