- Training Programs
- About Performance One
Course: PED 133
Institution: Mesa Community College
Olympic Style Weight Lifting
Session: Fall 2012
Class Number: 31222
Class Section: 0001
Lecture & Lab
Day: Mon Wed Fri
Room: Health Improvement Center
Instructor: USAW Senior International Coach Joe Micela
When performing a Back Squat the Athlete should rest the barbell on top of the Shoulder Blades not below. The Rhomboids should be pulled back and together. The elbows should be down and slightly angled back. Your hands should firmly grasp the bar with a rigid wrist. The upper and lower back should be “Set” before the lift is even initiated. Your Torso should always remain as upright as possible and never, never collapse. Balance should be maintained over the arch of the foot, not excessively on the heels. Always remember Balance. If you do these things you will perform the lift correctly.
One of softball girls hit a PR in the Snatch today and is learning to use the Snatch to become more explosive in other areas of her sport performance. Taylor Beck is improving everyday. She is preparing this fall for playing in the SEC. Keep it up girl.
In only his second Snatch Workout, Football Player Rob Encinas, was moving 60 kilos from Above the Knee very very smoothly. As his legs get stronger and he builds more endurance he will be blowing fools up on the line. Get after it Big Rob.
Two of our High School Basketball Players, Hunter McCown & Zack Jolley, both hit Personal Records in the Clean & Jerk. Hunter with 75 kilos and Zack with 50 kilos. Not bad guys. Both young men’s power and athleticism have improved dramatically since they began training with us.
High School Wrestler Jack Darvauex attacked his work out as he usually does each and every time. Jack just finished up attending the Jay Robinson Intensive Training Camp in Iowa. Jack said he was physically prepared to handle the torture that the University of Minnesota Coaching Staff put him through because of his training at Performance One. Great stuff Jack!
2nd Week of Basketball Strength & Conditioning our goal is to shock their minds and bodies into understanding good Technique, establish a base of Volume, and to teach the players how to train under my System. The Team is understanding how to train and not accept mediocrity.
Today’s Goal was to maintain Speed while turning their bodies 180 degrees. Balance while in motion must be trained. Some are naturally better at it, but it is skill that can be trained. In Games you will have to twist, turn, and jump from all different angles and at high speeds. We train to maintain balance and control while running as we can. That was the goal to day with our Football Players.
Static Jumps are started from a Paused or motionless position. They help develop Position Specific Strength and Starting Power.
Dynamic Jumps are initiated from motion. Also known as Counter Movement Jumps. The athlete will start by dipping their legs to load up the Kinetic Energy in the thighs before Extending the Hip, Knee, & Ankle. Higher Jumps can be accomplished from a Dynamic Start.
Reactive Jumps or Depth Jumps are started by having the athlete stand on a Box and drop down to the floor and then jump back to the same box, jump up in the air, or out horizontally. These jumps are very advanced and require considerable amount of training before they should be tried on an extensive level.
This is how close 2012 Olympic Team Member Sarah Robles came to new Personal Record in the Snatch during one of her evening Training Sessions. She had 120 kilos over head and just left it a bit out front. She came very close and will get that weight very soon. It is a goal of ours to hit this weight plus more in the Olympics come August.