Many fitness tests are substantially, if not explicitly, tests of strength. You need to be strong in our sport. Because we seek broad, general fitness, the traditional strength programs (lift, eat, repeat) aren’t super helpful. Our strength programs emphasize transferable strength: strength you can use whether you are on a lifting platform or deep into a MetCon.
Strength Builder Overview
We rely on the classics: squat, deadlift, press, and carry. Our weightlifting focuses on lots of reps: full lifts, lifts from blocks and other variations, usually well below your maxes. We use lighter reps to refine technique, which increases speed. You get stronger and faster. We also include a lot of accessory work. Accessory work augments the big lifts: faster, straighter pulls, increased stability at the bottom of a squat, snatch or clean, less wasted energy. Outstanding strength almost never occurs without outstanding technique. Strength Builder focuses on both.
A CLOSER LOOK
The major barbell lifts are easy to learn, but difficult to master. Coordinating multiple joints and large muscle groups presents opportunities for technical errors, imbalances and compensatory movement patterns to arise. Common flaws include the bar traveling forward on the snatch or clean, shifting forward at the bottom of a squat, or hips shooting up.
We devote a substantial amount of training time to correcting movement issues. Often, the same “fix” applies across the board. For example, if you can stay tight at the bottom of a squat, then you’ll be more stable at the bottom of a clean or snatch. Strength Builder will improve your:
- Stability: Resolve common issues (shifting forward, rotation) to maximize delivery of force from the ground up.
- Core Strength: Keep your rib cage down, prevent back hyperextension and “butt wink”, and maximize glute engagement.
- Back strength: Strengthen your upper back to sustain good position and maximize force transfer.
- Consistency: Remain strong at all points during your lift, especially at the ends of range of motion
If your program doesn’t address movement issues, accessory and technique work, you are imposing an artificial ceiling on your progress. You’re getting stronger, but you’re also becoming more comfortable lifting with your technical flaws. This will make them harder to fix later. Strength Builder quickly improves your technique and movement, positively impacting your Olympic lifts and maximizing transferable strength. Click here to become stronger than ever.
To accomplish big things, you must be willing to do the little things.
The Gains Lab 2017