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Thursday May 4, 2017 CrossFit Stapleton- Denver, CO

Thanks to Waxman’s Gym and Waxman’s Weightlifting for Such an Incredible Article on Weightlifting Ratios:

Those Magic Little Lift Ratios

Ratio Pic Edited

Over years of training weightlifters, we’ve found that lift ratios can serve as powerful tools for planning and prediction.

Lift ratios help us plan by uncovering a lifter’s imbalances. We use them in our coaching system to prioritize problems and influence programming.

Lift ratios also help us predict what a lifter is capable of lifting on meet day. They enable us to translate certain training data into a meaningful forecast for planning attempts or predicting results.

Here, in more detail, is how we use lift ratios for both purposes.

Planning Training
We determine how well-balanced (or not) our lifters are by evaluating the ratio of certain special exercises compared to the snatch and clean & jerk. Weaknesses in the special exercises reveal weaknesses in the competition lifts. We address the weaknesses with well-planned and targeted programming.

Which lifts?
The special exercises we consider include: back squat, front squat, overhead squat, clean, jerk, power snatch/power clean, snatch/clean from blocks above the knee, snatch/clean from the hang below the knee, and seated press.

We consider these exercises because, among other things, they meet three criteria:

  1. They are well-correlated with performance in the snatch and clean & jerk. As such, they have reasonable diagnostic and predictive value.

  2. They can improve bioenergetics (i.e. the production and utilization of energy).

  3. They can improve technique by improving power/motor potential at any given position.

Which Ratios?
The ratios we use are derived primarily from Russian weightlifting literature*. We use them as the Russians did: by comparing current lifter bests in the special exercises to bests in the competition lifts. We compare each lifter’s results to the ratios of an ideal, balanced lifter. Perfect correspondence to these ideal ratios implies our lifter is well-balanced. Deviations from these ideals reveal areas that may need priority attention in training.

Here are the ratios we use:

Snatch = ~80% of C&J

Seated Press = 55% of C&J

Overhead Squat = 105% of Snatch

Clean = 102% of C&J

Back Squat = 135% of C&J

Power Snatch /Clean = 80% of Full Snatch/Clean

Front Squat = 115% of C&J

Snatch/Clean from Blocks Above the Knee = 95% of Full Snatch/Clean

Jerk = 105% of C&J

Hang Snatch/Clean from Below the Knee = 95% of Full Snatch/Clean

If you need a quick tool to determine your lifters’ current strengths/weaknesses and to guide your upcoming programming, consider using ratios like these.

Predicting Performance
In addition to identifying weaknesses and planning training, we also use ratios to predict a lifter’s readiness/capability for an upcoming competition. We do this by identifying the lifter’s current max in one or more of the special exercises and dividing by the target ideal ratio. This gives us a good idea of the lifter’s current competition capabilities….

Follow this LINK to learn more about weightlifting ratios and the rest of this incredible article!!

 

 

 Don’t Forget about Bumper’s Club Tuesdays and Thursdays at 6pm with Greg and Rich!!

And Saturdays with Kayla!!

 

CROSSFIT CLASSES:

Performance-

A. Take 15 minutes to build to today’s 1-RM Snatch

B. Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1-RM

C. May Challenge Cash-Out/Buy-in

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Fitness-

A. Take 15 minutes to cycle through –

8×3 Hang SQUAT Snatch (work on catching it below parallel)

OR (if you cannot catch weight below parallel) 1 Hang Power Snatch + 2 OHS

B. Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Hang Power Snatch or Snatch (if you can) x 3 reps

C. May Challenge Cash-Out/Buy-in

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Bumper’s Club – TBD

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BOOTCAMP RX CLASS:

A. EMOM for 24 minutes:

1 – :45 Assult Bike (Kcals)

2 – :45 Box Jumps (AMRAP)

3 – :45 DB Push Presses (AMRAP)

Score = Kcals + AMRAP

B. May Challenge Cash-Out/Buy-in

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