Daily Archives: September 13, 2019

One move to almost rule them all

The clean & press (push press/jerk) is a great movement.

Whether you do it with a barbell, dumbbells, kettlebells, odd objects or people, it yields some great results.

As far as looking for a movement that covers everything, this is pretty damn close to being perfect.

I say close to because you can’t get maximal speed/power like you could with a snatch, nor the raw pressing strength like that of a bench press, or even the leg strength from a squat, you get the idea.

That being said, it’s still epic.

If you have any of these in your list of goals:

– Strength
– Increase LBM
– Lose Fat
– Increase Athleticism
– Look Cool

Then this is a movement you should be doing in abundance.

These days we have a lot of choice when it comes to training, and while this is great it’s also a problem because the level of results based on the average gym goer have gone down over the years.

Having too many options is the devil.

Back in an almost forgotten time when I would teach classes (well, small groups), the training would be simple, so much so that some used to complain and not come back.

I didn’t miss them, they didn’t have faith int he process and just wanted to have their bis appealed to and their ego stroked.

One thing with training is often the most effective stuff (once you’re past the point of beginner gains) is often a little dull and very repetitive.

To add in all the fancy and flamboyant stuff requires skill.

Not skill in coaching, although that is a necessity in my eyes, it requires skill from the participants in said training because if they can’t keep up then they need to take a step back and start at a level appropriate for them, less the don’t progress.

Anyone who’s worked with large groups will be able to give you lists of what works well and what requires some extra time/attention.

Anywho, back to the C&P.

Here is how you might apply this glorious movement to a three day per week training protocol.

This would yield Fat Loss as the primary function, LBM would be secondary and Strength as a by product.

All C/P variations done with a bar.

Day 1 –
W/U – Kettlebell Swing x15min (5/15 interval)
A1 – Clean & P/P x5-3-2-5-3-2-5-3-2
B1 – Front Squat x10-8-6-8-10
C/D – Stretching

Day 2 –
W/U – Bear Complex 3-5reps x15min (vary load as needed)
A1 – Clean & Press x1,2,3,4,5,6,7,8,9,10
A2 – Bent Over Row or Pull Up x6-8
C/D – Stretching

Day 3 –
W/U – Loaded Carry (hug & shoulder, alternate) 20m x15min
A1 – Clean & Jerk x3-2-1-3-2-1-3-2-1-3-2-1-3-2-1
B1 – Floor Press x4-6×4-6
C/D – Stretching

Rest periods can be kept int he 60-120second mark after each wave, rest only long enough to change the weights int he way or briefly if you are going to keep the load static in a wave.

Example:

– 5 > add load, 3 > add load, 2 > add load > rest 120sec
– 5 > 20sec, 3 > 20 sec, 2 > 20sec > add load and rest 90sec

You get the idea.

This is one example, there are many more.

Enjoy,
Ross

P.S –

There are endless videos on how to do this, here is one decent one:

https://www.youtube.com/watch?v=IcCGLoNqN2U

Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health