2 Ways to Increase the Amount of Weight You Jerk - TechniqueWOD скачать в хорошем качестве

2 Ways to Increase the Amount of Weight You Jerk - TechniqueWOD

** Download our FREE Weightlifting ebook ** Packed with over 50 pages of simple tips, tricks and strategies to help you add 20-30 pounds to your snatch, clean and jerk in less than 90 days. Click here to download: http://flightguide.viprespond.com/you... http://www.FITR.tv 2 Ways to Increase the Amount of Weight You Jerk. First off, if you haven't gotten a chance to see our first posts on jerks make sure to check them out here first. One, two, three, four, and five videos to watch first. If you Clean more than you Jerk then this post is for you. We're going to go over 2 ways that you can improve your jerk today. 1. Nervous System Training - A lot of times getting more weight overhead is more of a matter of confidence and not so much about how strong and fast you are. Even if you're strong enough you may have never gotten a lot of weight overhead and your body can reject your desire to throw itself under a 300# barbell just because you want to. We can train your nervous system to accept these weights. 2. Correct Positioning - Getting that heavy load in the ideal position and practicing being there will help to not only boost your confidence but it will be much more obvious when you're not doing it right. If when you rack jerk you end up with the bar in front of you then you'll know it may not be a strength thing but a dip and drive issue and you can go back to our previous posts listed above and start trouble shooting from there. Both drills in the video accomplish both of these training goals. Behind the Neck Jerk I actually teach everyone at Faction behind the neck before we go to the front. Before getting to the behind the neck split jerk try practicing just a push press for awhile. Mastering this can help avoid literal headaches in the future. Once you go for the behind the neck split jerk you should notice where the weight is overhead. It should feel like it's right over the base of your neck. If that's how it feels you're doing it right. That's how it's supposed to feel even when done from the front rack. The weight you can use with this exercise is heavier than what you can normally rack jerk. Practice hitting big weight with this next time you do jerks, then on your next session of rack jerks you might just PR. I like to throw behind the neck jerks for about 1/4 of jerk training. This helps with confidence and a constant reminder of where the weight should be when it gets overhead. Lockout + Recovery You're going to need a power rack with some pins or some boxes that you can stack. Be careful, it's hard to get strong with light weight. Place the bar to where it's about forehead height. Load it up with something light first and load it up as you go. The first session you use these you may not be able to get as much as you jerk. That's ok. Over time you'll be able to do much more. This is a perfect time to practice recovery foot work. Be cognizant of how your feet are moving. If you're messing it up just go lighter until you stop sucking. Get under the bar in a correct split jerk receiving position. The bar should be in the perfect position over the base of your neck. Note the position. Front knee above or behind the ankle, rear foot heel off the ground and turned in slightly. Extend your knees allowing your legs to push the bar out of the pins and recovery feet front foot first. Lockout only Adjust the bar higher. Don't worry about your feet and load the bar up super heavy. You could possibly do 100# more than your jerk. See how long you can hold a 100# over your jerk weight. Try this stuff out, post comments and have fun -Mike For more CrossFit techniques visit http://www.TechniqueWOD.com