Currently I've got snatch as one of my DE leg lifts but given my unfamiliarity with the form (and the fact that my little brother is lifting with me, who has less of an idea how to do it than I do) I'd like an alternative lift to take it's place. This is my current set-up:
Edit- I should probably add that anything like a front squat or overhead press that requires the arms (primarily the elbow) to be bent in front of the body/bar are out of the question for me (injured elbow joint). Thanks everyone!
Last edited by DravenCarey; 07-17-2012 at 06:25 PM.
Why snatches in the first place? What are you specifically targeting with their use (unless you're a hybrid OL/PLer)?
What %'s are those DLs after your DE squats?
What do you need to target with your accessories (do you need to improve leverages, gain weight, target specific muscle or action like hip extension?)
Classic setup would be:
DE Box Squat or a DE Squat (pendulum loading for 3-4 cycle, cycle different variations/accommodating resistances)
DE Speed Pulls or DL variation for higher reps like SLDL or RDL
Accessories for glutes, hams, quads, hips, and erectors (GHR, Back Ext,Rev Hyper, Leg Press, Bulgarian Squat, Hip Bridge, etc.)
You could also use KB Snatches and other explosive movements after for GPP and you can incorporate a series of box jumps before lifting depending on your GPP level and need.
Everything should have a rhyme and a reason on Conjugate. Unless you're an OLer on the side and need the BB Snatch frequency, it's best to pick assistance work around the idea of what will make my big 3 better. Unless poor form snatches have been increasing your once stagnating squat/pull, I'd pick GHRs as a starting point for a substitute.
There are better ways to approach explosive nature (your speed work, pre/postworkout GPP work) and to improve flexibility (better warmup, stretching, SMR etc) within the scope of your current setup.
Thanks a ton Tom.
There are much better choices to increase/improve flexibility than Snatches. If you do them they should be the first exercise of the day.
Your program doesn't make sense. Why are you doing what you are doing? What are you trying to achieve?
Well my goal is to simply increase my total body strength. I'm a discus thrower with "weak" legs and I'm looking to remedy that along with increasing my upper body strength. If ya don't mind me asking, what doesn't make sense about the program?
i would google strength training for throwers to see if you can find a tried and true way to increase your power/strength. If you just want a basic strength program follow 5/3/1.
OP google who Chad Wesley Smith is. He was a top thrower and a strong guy who does powerlifting too. His juggernaut system isn't bad either. Try to contact him.