Training Vids

[J.L.C.]

I liked Madaozeki's thread idea and since the internet is my primary coach, I thought I could use a thread to post some training vids for some feedback and maybe start some discussions.

As some of you know, I've been having an epic struggle with trying to learn the jerk. Lately I've been working on finish my drive and getting more consistent with my split - in addition to my constant struggle to lock out properly and behind my head.

Here's some technique work on C&J from today:



I'm still pulling the crap outta the clean and I think my split gets progressively smaller. What are you guys seeing?

[GoJu]

Originally Posted by J.L.C.

I liked Madaozeki's thread idea and since the internet is my primary coach, I thought I could use a thread to post some training vids for some feedback and maybe start some discussions.

As some of you know, I've been having an epic struggle with trying to learn the jerk. Lately I've been working on finish my drive and getting more consistent with my split - in addition to my constant struggle to lock out properly and behind my head.

Here's some technique work on C&J from today:



I'm still pulling the crap outta the clean and I think my split gets progressively smaller. What are you guys seeing?

I think I know your problem in the jerk, you just aren't getting underneath the bar, look at your head in the video; it stays in almost the exact same place before and after you've done the jerk, you are pushing the bar up and your head through but you aren't getting under it enough; fix that I think you could jerk an extra 10kg instantly.

[J.L.C.]

Originally Posted by GoJu

I think I know your problem in the jerk, you just aren't getting underneath the bar, look at your head in the video; it stays in almost the exact same place before and after you've done the jerk, you are pushing the bar up and your head through but you aren't getting under it enough; fix that I think you could jerk an extra 10kg instantly.

Good call!

Using the patented mouse-pointer-on-head technique I compared the 3 lifts. My head comes way forward/through on that first rep (definitely the best of the 3), but on the 2nd and 3rd ithere's definitely less movement - good eye.

I think I can still take the drive a little further as well, still kinda rushing into the split.

[raffiki]

Have you tried driving with the elbows high?

[madaozeki]

Originally Posted by raffiki

Have you tried driving with the elbows high?

Wow, I was just about to ask the exact same thing...

Also, have you tried behind-the-neck jerks? If you drive correctly on them, it should give you a very clear idea of the final position you want to end up in. I also still think you're going to end up as a power jerker, but that's just personal opinion

One final thing: have you gone back to trying the "drop-jerks" from the forehead/nose level? I think you did them for a bit a while back...

[J.L.C.]

Originally Posted by raffiki

Have you tried driving with the elbows high?

I switched to the lower elbows a while back and actually find it a lot better than when I went with higher elbows (basically my rack position). It seems likes it's easier to turn my arms over if I have them low like that.

Originally Posted by madaozeki

Wow, I was just about to ask the exact same thing...

Also, have you tried behind-the-neck jerks? If you drive correctly on them, it should give you a very clear idea of the final position you want to end up in. I also still think you're going to end up as a power jerker, but that's just personal opinion

One final thing: have you gone back to trying the "drop-jerks" from the forehead/nose level? I think you did them for a bit a while back...

I actually do a lot of BTN work on the days I don't C&J. I've been doing BTN: pushpress+power jerk+split jerk and it seems to be helping. I still throw the drop jerks in during warmup and sometimes at the end of a session as well. Another thing I've tried is pausing at the bottom of the dip for s couple seconds to work on keeping the weight on my heels.

The power jerks do feel good, but they start to bug my knees and I chicken out with anything over 90kg

What are you guys seeing that prompted the higher elbows and switch to power? Is my drive still looking crappy?

[GoJu]

Originally Posted by J.L.C.

Good call!

Using the patented mouse-pointer-on-head technique I compared the 3 lifts. My head comes way forward/through on that first rep (definitely the best of the 3), but on the 2nd and 3rd ithere's definitely less movement - good eye.

I think I can still take the drive a little further as well, still kinda rushing into the split.

hmmmm, I think you misunderstand, your pushing your head through fine IMO but I was using that as a reference point for the fact that your upper body stays in the same spot throughout, you split and push the bar up at the same time but you don't get under it as well and by the time the bar's overhead you already have to get into the set position to finish the lift (so in a way you're doing a lunging push press instead of a jerk); I think you need to focus on timing, going under the bar AS it comes up; that should help in it become more natural

[J.L.C.]

Now I'm lost. I was thinking these were my first jerks that looked like jerks.

If I start moving under the bar any sooner I'm not sure I'll be finishing the drive.



Maybe it's because the weight is too light? It's only 90 and 92kg, weights I can power jerk without really needing much re-bend to catch.

[J.L.C.]

So after Madaozeki's suggestion of power jerks, I decided to give them a go today (even though it was a horrible day otherwise).



90,92,95,98,100x,100

First time losing a jerk behind - a little scary, but not bad.

Now it seems like I can basically power jerk the same as I can split jerk, even though I've never really trained power jerks, or attempted anything heavier than 85kg before today.

What do you guys think of these??

[GoJu]

those looked pretty fkin solid man, I think you should consider sticking with those!

[madaozeki]

What do you guys think of these??

I think you should stop thinking altogether and leave your entire fate in our collective hands

In other words, these are the first jerks I've ever seen you do that look like jerks... Losing a jerk BEHIND means you committed to the weight and got under it well...

...which is why I don't do heavy jerks at the local gym...

[J.L.C.]

Originally Posted by madaozeki

I think you should stop thinking altogether and leave your entire fate in our collective hands

In other words, these are the first jerks I've ever seen you do that look like jerks... Losing a jerk BEHIND means you committed to the weight and got under it well...

...which is why I don't do heavy jerks at the local gym...

You've got a real knack for picking stuff out in my vids. I've gotta know, what is it that you see that suggests power jerks are for me?

And.....

When are you coming back to Canada so you can coach me?

[madaozeki]

Originally Posted by J.L.C.

...what is it that you see that suggests power jerks are for me?

You suck at split jerks!

Actually a couple of things:

1. The weight is so light that you over-drive the bar and can't get yourself into a proper low split. This has affected you to the point where you're all messed up. If I was there to watch and you wanted to work on your split more, I'd have you "under-drive" the bar and just work on getting used to the split, over and over and over again with lightish weight.

2. Your drive is great and STRAIGHT up. There's no problem there, so with your insane power relative to the weight, it makes sense that power jerks will feel more stable for you. That's just my opinion, of course...

And.....

When are you coming back to Canada so you can coach me?

Sigh... I'm not even allowed to leave the US right now until I get my new visa!!! Maybe over the winter I'll head up to visit my family in Toronto and head out to my mom's place in Waterloo for a bit. You're somewhat near there, right? That'd be tons of fun You can give me diet tips on how to get shredded

[J.L.C.]

Originally Posted by madaozeki

You suck at split jerks!

Ain't that the truth. There's gotta be a problem when I still can't split after 2 years.

Actually a couple of things:

1. The weight is so light that you over-drive the bar and can't get yourself into a proper low split. This has affected you to the point where you're all messed up. If I was there to watch and you wanted to work on your split more, I'd have you "under-drive" the bar and just work on getting used to the split, over and over and over again with lightish weight.

2. Your drive is great and STRAIGHT up. There's no problem there, so with your insane power relative to the weight, it makes sense that power jerks will feel more stable for you. That's just my opinion, of course...

Someone at the last meet suggested I try pause jerks (pausing at the bottom), maybe that would take a little out of the drive and force me to get under the bar.

I think I'll stick with the powers for a bit, especially since I'm handling the same weight, but more comfortably with the powers.

I can do some technique work on the non-c&j days where I can work in some under-drives and those drop jerks.

[madaozeki]

Originally Posted by J.L.C.

Someone at the last meet suggested I try pause jerks (pausing at the bottom), maybe that would take a little out of the drive and force me to get under the bar.

I think I'll stick with the powers for a bit, especially since I'm handling the same weight, but more comfortably with the powers.

I can do some technique work on the non-c&j days where I can work in some under-drives and those drop jerks.

Sounds like a good plan!

Pause jerks can mess up your timing on your drive... And if you just do a hard stop and not a long pause, you might actually make your drive stronger... Some coaches coach that, since it makes the bar bend a bit and you can "catch" the recoil for extra power. It's like intentional bar oscillation (but legal).

I think your ideas are better

[Marthby]

wow JLC those power jerks look sexy! your not moving under the bar much as all so they must be pretty light for you!

[ArCaNe66]

JLC, looks good bro, the cleans are interesting technique but I like it, i mean you make em look easy good job. The power jerks were not very explosive, you could do much more if you made them real quick and explosive

[J.L.C.]

Originally Posted by ArCaNe66

JLC, looks good bro, the cleans are interesting technique but I like it, i mean you make em look easy good job. The power jerks were not very explosive, you could do much more if you made them real quick and explosive

What do you find 'interesting' about the cleans?

It was the first time I went heavy and challenged myself on the power jerks, I'm hoping they'll get more explosive as I get comfortable with the movement.

[ArCaNe66]

just the way they look and the slow controlled manner in which you perform them. nothing offensive. yeah and keep workin on the jerks man, u can't jerk a lot if ur slow

[RyHam]

Power jerks look less explosive anyway. Look at Dimas.

[ArCaNe66]

Originally Posted by RyHam

Power jerks look less explosive anyway. Look at Dimas.

LOL!!!!!!!!!!!

[AusLifter06]

I agree with what Mad said about over driving then not getting under properly in the split. So, why not just push them hard from the rack with a heavier weight?

After that some push presses would be helpful to build some basic lockout strength IMO.

Power jerks look pretty solid though, probably a good training tool but will likely fail when you start handling heavier weight all the time.

[J.L.C.]

Originally Posted by AusLifter06

I agree with what Mad said about over driving then not getting under properly in the split. So, why not just push them hard from the rack with a heavier weight?

After that some push presses would be helpful to build some basic lockout strength IMO.

Power jerks look pretty solid though, probably a good training tool but will likely fail when you start handling heavier weight all the time.

My only problem there is that I tend to miss 100kg to the front about 50% of the time with a split jerk, even though it's any easy power jerk.

Anything over 100kg is even less reliable with a split (even though I can pushpress 90kg consistently).

[madaozeki]

Originally Posted by J.L.C.

My only problem there is that I tend to miss 100kg to the front about 50% of the time with a split jerk, even though it's any easy power jerk.

Anything over 100kg is even less reliable with a split (even though I can pushpress 90kg consistently).

A big push press doesn't mean you'll have a big jerk. Doing too many push presses can hinder your ability to get under the bar in a jerk. Working push presses is NOT what you need to do to get your jerk up Push pressing is about leg drive, then finishing off the lift with your shoulders. Your leg drive is fine, ergo don't push press to "assist" your jerk.

[J.L.C.]

Originally Posted by madaozeki

A big push press doesn't mean you'll have a big jerk. Doing too many push presses can hinder your ability to get under the bar in a jerk. Working push presses is NOT what you need to do to get your jerk up Push pressing is about leg drive, then finishing off the lift with your shoulders. Your leg drive is fine, ergo don't push press to "assist" your jerk.

I guess it comes down to not being able to control myself.

If I finish my drive, it's too much. If I take a little off the drive, I rush the split and drive it forward. Same thing if I add weight, I get concerned with getting under the bar and drive it forward and miss it or press it out. I can't seem to get a handle on driving it just enough, but straight up, and then dropping my body straight down. The power jerks are a lot easier because I just drive the crap out of it and the rest takes care of itself.

Same thing on cleans and snatches. If I finish well, I pull it wayyy too high and if I try not to pull it too high, it's way out front and I miss it.

[madaozeki]

Originally Posted by J.L.C.

...The power jerks are a lot easier because I just drive the crap out of it and the rest takes care of itself...

There's your answer to your jerk woes

Same thing on cleans and snatches. If I finish well, I pull it wayyy too high and if I try not to pull it too high, it's way out front and I miss it.

This is a bigger problem. You seem to have a major issue with racking the bar quickly and smoothly with a crazy-fast elbow whip. It's possible to pull the heck out of the bar but prevent it from going up too high by actively "placing" it forcefully in the rack position in the low squat. You seem to just finish the pull and let the bar fly... Dead hang cleans working speed down and elbow whip are in your near future

[J.L.C.]

So it looks like my next meet is going to be at the beginning of November.....

Power jerk up to and at that meet?

Work in some dead hang cleans and/or try to be more active in getting under as I prep for it?

I've been making a concerted effort to pull under on the snatches and cleans, shrugging myself under HARD, and I think it's gotten a little better. But, the bar height in the videos is still pretty ridiculous

[madaozeki]

Originally Posted by J.L.C.

So it looks like my next meet is going to be at the beginning of November.....

Power jerk up to and at that meet?

Good plan

Work in some dead hang cleans and/or try to be more active in getting under as I prep for it?

Yup!

I've been making a concerted effort to pull under on the snatches and cleans, shrugging myself under HARD, and I think it's gotten a little better. But, the bar height in the videos is still pretty ridiculous

Yes, yes it is. You're a 105/125 man right now. Unleash the beast within

[AusLifter06]

Originally Posted by madaozeki

A big push press doesn't mean you'll have a big jerk. Doing too many push presses can hinder your ability to get under the bar in a jerk. Working push presses is NOT what you need to do to get your jerk up Push pressing is about leg drive, then finishing off the lift with your shoulders. Your leg drive is fine, ergo don't push press to "assist" your jerk.

I definitely wasn't saying push pressing to help jerk technique (lol) Just as a general strength exercise for driving, shoulders and tris after jerking couldn't hurt. The back squat for the upper body.

[madaozeki]

Originally Posted by AusLifter06

I definitely wasn't saying push pressing to help jerk technique (lol) Just as a general strength exercise for driving, shoulders and tris after jerking couldn't hurt. The back squat for the upper body.

I agree in general (I didn't actually see your post recommending push presses... I only saw JLC saying he would do them ), but JLC has great leg drive and his upper body is plenty strong. In his specific case, his problem is getting under heavy weights in a good solid position, so I just think at this particular stage push presses won't add anything and may detract from his current goals. Heck, I do push presses all the time, but then again I don't catch my jerks like Frankenstein's Monster