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#1
10-23-2010, 05:10 AM
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Block Work
Hi everyone,
Ive heard mixed opinions from a few coaches lately regarding the use of pulls/full catch work from the blocks (both below and above the knee), so I wanted to get an opinion from here as well. What would peoples recommendations be for block work (especially with regards to beginner/intermediate lifters) and how would you program/place this work in: a) A training session? b) A week/microcycle? c) A "full" cycle/macrocycle? Thanks in advance and have a great weekend Cedric Edit - By "beginner" I mean someone who is new to the OLs, but has a lifting history Last edited by cunholz; 10-23-2010 at 05:19 AM. 
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#2
10-24-2010, 09:07 AM
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Quote:
Cedric, I use block work, both above and below the knee whenever I want to work the lifts(snatch/clean) and want to work on the technique of the pull. Blocks allow me to 1)not have athletes go to the full Set position, 2) give the athlete's bodies a bit or rest, 3) work on the speed and positional correctness of the lifter during the transition thru the dkb. With novice lifters it can be a good teaching tool because the Set position on the platform is difficult to get to and hold for some and getting the bar correctly by the knees, which can be complicated at first by being in the Set position with the bar on the platform. Putting the lifters in a more easily attained position witht the weight of the bar not on them (as in hangs) can make teaching the movements easier. And, I will continue to use blocks more with athletes who have continuing problems with form. I do not consider hangs as a correct tool for teaching technique, except with very light weights for novices. With beginners thru advanced lifters, once they have the right ideas(bar moves inward first, even from blocks) about pulling, I use blocks somewhat through the year. I use them as a starting place for snatch and clean more towards major contests. In the prep. part of the year I use high blocks occasionally for very heavy hip pulls and smaller blocks for lighter pulls. During the week, I sometimes have two block sessions but more often one or less through most of the year. And, during the session, if we are doing the lifts from blocks, I will lead with them. If I am pulling from blocks, they usually fall second or third in workouts. Coach Don McCauley
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#4
11-02-2010, 03:16 PM
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After seeing a demonstration of strength and conditioning coach, where he spoke MI squat 120 kg, seemingly without effort, I started a very poor attempt at it in my routines. Why do it? builds on the strength of the shoulder Besides the advantages for the legs to look back on his haunches. Because there is no comparison - the half of the movement of a rear end squatting under the action of gravity. A general squat, that still have the bar up in the downward movement.
__________________
IVA
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#5
11-04-2010, 05:59 PM
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I've been thinking about building some blocks.
Shouldn't be too hard, but I'm just wondering... what are the dimensions typically? I was thinking something like 18" x 18", not sure how high... I would guess around 12 inches.
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#6
11-12-2010, 04:32 PM
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Snatch high pulls for heavy triples are the only exercise I can see that benefit the weightlifter with his or her lifting if they choose to incorporate block work. The coach should stand with a broomstick above the bar and the weightlifter should practice pulling the bar to its height with each rep. This practices maximal extension and increases the stress on the weightlifter to achieve it. Eventually the weightlifter will have developed a feel for where the bar should be and by then does not need the broomstick anymore but by this time he or she may not even need to pull anymore.
Performing the lifts from the blocks decreases the range of motion and any variation which makes the lift less stressful has no carry over. Many would argue with me stating going from the blocks teaches the weightlifter to move faster. Bull Shit! You have to move just as fast from the floor and going from the floor continually develops the strength in the hips and the back to hold you in what I call the "break" position. This is the position right before the finish. You can achieve the same results going from the floor as you do from the blocks without having to lag behind in your training because your confidence from the floor has been shaken. Have your body and mind adapt to the specific purpose your trying to teach it. Doing block work is a lazy man's approach to the snatch and clean & jerk. Stay on the floor and finish hard with each rep. Constant practice this way will develop a density throughout your entire body that can only be achieved from pulling fully. Get more out of your blocks as a chair to rest than anything else.
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#8
11-13-2010, 06:51 PM
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I am in favor of using either blocks or lifts from the hang in three situations.
One is with beginners. I like to do lifts from the second pull or "power position" to emphasise position at that position, and lifts from directly below the knee for the same reason... I will generally do less lifts from these lifters as a lifter gains experience. The second is just rest... sometimes a lifter can simply do way more lifts from the hang or from blocks than they can from the floor, if they are not weak from the floor, why not take advantage of this, at least sometimes. The third reason applies only to lifts from the hang... but for muscle building purposes, I like the lifter to keep the bar in his hands and off the floor for an extended time during some phases of training... doing one lift from the floor then multiple lifts from the hang is a good way to do this. But, having said that, I favor most lifts done off the floor for experienced lifters.eh
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