Olympic Lifts

It's not easy to injure yourself on these, because to injure yourself you need to shift decent kilos, and if to shift decent kilos, you need good technique, so its not easy per say.

If you want to develop some strength and power with the olympic lifts I can only recommend you stick to clean pulls, snatch pulls, and jerks from racks. If you have some idea of what you are doing, you can do the full movements. I don't recommend you do power snatches or power cleans instead of full snatches and full cleans, because it is easier, especially for beginners, to get lazy on the power variations and pretty much muscle them up. If you want to genuinely do olympic lifts to help your sport, accept that it will take a long time and there are no corners to be cut.

As a beginner you can train them anything from once a week to 6 times a week, why the heck not? Like anything else, it requires a lot of practise just to learn what you are doing, it will take months to even begin to have decent technique. This is one of the reasons some good coaches avoid the olympic lifts, in that it takes a lot of training time to develop proper technique, time that could be spent elsewhere. An easier "power" movement would be weighted jumps, medicine ball and sledgehammer training.

Reps wise, nothing more than 3, it's an explosive power lift and you can't output maximal power after that point. Sets vary greatly, but make sure you do at least 3 sets with a decent working weight.

My advice to you is to base your program around back squat, front squat, some sort of clean, some sort of snatch, strict press, chinups, deadlift back extensions, leg raises and jerks. Nothing else is required to get strong and powerful, and there is no doubt you will have fantastic carry over to the ring, I always did when I have boxed in the past.

If you want any further help I can gladly assist. If you have any videos for some critique I could also help.

 

General question: What the big do's and dont's of Clean and Presses?

 

Clean and Press or Clean and Jerk?
I'll just do the clean.

DO:
Use your legs for the whole thing.
Sharply extend hips, knees, ankles.
Shrug your traps hard.
Start with your hips low and your back arched hard
Keep an upright, arched posture

DON'T:
Pull with your arms
Pull with your back
Catch with a bent back or loose posture
Move your head around
Lose your arch

 

Clean and Press. Thanks for the tips. Much appreciated. :good

PS: **** myself.

 

Press is just press, but if you are going to genuinely try and press it don't use your legs, if you use your legs its a push press, use your legs fully or not at all, don't do little pitiful leg drive and push press 5-10kg more than you can press.

 

Just for boxing, I've never done olympic lifts (I think it is fear of injury, honestly). I played around with them a little in the gym, mostly overhead press type stuff that was more upperbody. I think it depends on the kind of fighter you are.

In general I feel much much stronger than most of the guys anywhere near my weight because I know how to use the upper body strength I have and impose it, whether it be in clinching, pushing, or punching, and I have been paranoid about gaining weight through some of these compound motions.

I'm sure, say, Hatton, for example, has done his fair share of Olympic lifts, but I doubt Floyd or Erik Morales have ever touched them in their lives.

 

Unless you eat more this is impossible.

 

I had to read this a few times to get it. So pretty much don't don't use your legs during the press movement?

 

The way this is written is difficult to interpret I agree. The push press is a great movement, I don't know why anyone would knock it. Yes, you may use your legs and it is easier to coordinate a push press than a push jerk or jerk movement that requires the drive then free fall into the "catch." I would say, do the push press. However, I think that overhead pressing movements are actually to an extent overrated.

 

thanks for the info MrSmall

 

Lol

 

I've been trying to learn olympic lifts but not for boxing.