"LIFT FAST OR DIE TRYING" 8 Week Speed & Velocity Program
Being slow sucks, and speed is king.
This is an 8 week program that is specifically designed to help improve an athletes speed and velocity, i.e. the POP, in the explosion of the snatch and clean, as well as the speed and timing of the transition into the receiving position.
This program will also help improve the positions of those athletes who have a tendency to get their shoulders behind the bar too soon, come up on their toes too early, and/or need to learn to use their legs more.
What to expect:
The first 4 week block will primarily consist of lifting from the blocks at the power position (if you do not have access to blocks, NO PROBLEM, just go from the hang!). This position will help you to forcefully use your legs in the explosion phase of the lift (Rate of Force Development), while also improving their body position at the point of explosion.
The second 4 week block will primarily consist of lifting from the blocks above the knee (again, if you do not have access to blocks, NO PROBLEM, just go from the hang!). This position will again improve your body position, speed, and timing through the explosion phase of the lift once the barbell has passed your knees, and speed in the transition under the barbell.
Lastly, to help improve speed and velocity more, we implement compensatory acceleration (CAT) when squatting, i.e. a slow and controlled descent, with a FAST and aggressive stand up.