Leo Totten, MS, USAW 5 Totten Training Systems, LLC

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1 Leo Totten, MS, USAW 5 Totten Training Systems, LLC

but also to absorb force as well Total body movements

2 Ability to exert and absorb power utilized in virtually all sports Produce maximum force as quickly as possible but also to absorb force as well Total body movements Closed kinetic chain Multi-joint Triple joint extension action

3 Olympic lifts demands that are similar to the forces and actions on the playing field Speed Strength Power Flexibility Mobility Balance

Screen the athlete for any risk factors or if they are predisposed to injury Utilize safe and progressive training for overhead movements Develops

5 Screen the athlete for any risk factors or if they are predisposed to injury Utilize safe and progressive training for overhead movements Develops scapular strength, core strength, scapulothoracic mobility vs stability Coach proper technique Coach proper progression Coach proper loading (volume and intensity)

6 Power vs Squat

8 Hang Power Snatch 1.96 m/s Hang Power Clean 1.32 m/s Clean Pulls 1.15 m/s Snatch Pulls 1.45 m/s Roman, Ajan, Verkhoshansky

9 Receiving the bar overhead as opposed to just the triple extension Snatch wider grip opens up the chest allowing for more leg and less back Speed-Strength vs Strength-Speed

10 Correct technique is critical Teach the clean first? Pull pattern of snatch same as clean

11 Overhead Squat Snatch Balance Power Snatch from Power Position Power Snatch from Below Knee Power Snatch from Floor Power Snatch + Overhead Squat Squat Snatch

12 Does the exercise accomplish what you want it to accomplish? Does the exercise fit with the clientele that you are working with? Is it safe and effective for the athletes you are working with?

13 PULL From each position (Floor, Below Knees, Power Pos.) From blocks From Floor, 3 sec. pause at knees, finish pull 3 position hold: ú Floor to Below or Above Knee, Hold ú Below or Above Knee to Power Pos., Hold ú Finish pull Deadlift to Power Position Eccentric pulls

14 Overhead position Overhead Squat Snatch Balance Pressing Snatch Balance Push Press (from behind) Push Jerk (from behind) Press behind neck (from behind in squat)

15 Combo Lifts Power Snatch + Overhead Squat Snatch Pull + Power Snatch + Overhead Squat Power Snatch + Overhead Squat + Snatch Balance

Work from blocks or various hang positions first Gradually work to movements from floor if possible Extensive flexibility work Ensure players can maintain neutral, tight spine throughout DB work

16 Work from blocks or various hang positions first Gradually work to movements from floor if possible Extensive flexibility work Ensure players can maintain neutral, tight spine throughout DB work very useful Sometimes teach snatch movements first because of limb length issues Pull vs Receiving considerations Less overall volume than smaller athletes System (wt. on bar + bodywt) much more

$This lift, when executed properly, takes fractions of a second, taxes the ATP/CP energy system and requires varying degrees of athletic positioning while demanding and promoting$

17 I implement the Snatch as a means to develop ground based explosive power systemically through coordinated bouts of concentric and eccentric actions. This lift, when executed properly, takes fractions of a second, taxes the ATP/CP energy system and requires varying degrees of athletic positioning while demanding and promoting mobility, stability, and speed throughout.

18 Currently, I use the Snatch and/or variations with Track & Field, Cross Country and Lacrosse. I have used this movement with, but not limited to, Football players, Basketball players, Swimmers, Gymnasts, Weightlifters (of course!), Shooters, Tri-Athletes, Wrestlers, Cyclists, and Bobsledders.

19 While weightlifting movements and their derivatives are an effective means to train multiple desirable physical traits they may not be suitable for every athlete depending on sport specific overuse injury history, mobility deficits, or lack of training frequency.

20 Personal coaching philosophies Do what works best for you in YOUR situation

21 Men s and Women s Basketball ALL sports do overhead Mobility and stability Train the movement Velocity vs Load Support of all trainers

22 Football Everyone snatches, snatch press, OH squat QBs only exception but still do OH press and OH squat Team lifts 3 days per week Snatch on Wed. the deload day Snatch from high hang mostly QB will clean on that day

Some variation of Snatch with virtually all athletes Only athletes with major shoulder issues excluded Starts off with DB Snatch and progress

23 Some variation of Snatch with virtually all athletes Only athletes with major shoulder issues excluded Starts off with DB Snatch and progress to bar Once on bar, clean grip or a bit wider Most lifts from above knee position Some Snatch with kettlebells if injury restricts jumping ability

24 Volleyball and Basketball players taught to Snatch 3 position teaching progression From floor or mid-shin pull to AKn or BKn, HOLD Pull to power position, HOLD Full motion to overhead Teaches either top/down or bottom/up In season cuts down on overhead or just pulls

25 Volleyball, Track & Field, Hockey Ryan Whiting, World Champion Shot More snatches than cleans Shoulder, elbow issues on clean rack

26 Training at Early Bird workout

Leo Totten Totten Training Systems, LLC www.

28 Leo Totten Totten Training Systems, LLC

2017 Coaches Clinic. Strength Development for Athletes

2017 Coaches Clinic. Strength Development for Athletes 2017 Coaches Clinic Strength Development for Athletes Olympic Weightlifting Implementation & Progression Dillon J. Painter, MS, USAW, CF-L1 Olympic Weightlifting Snatch Clean & Jerk Applying external load