Ryan is a 16 y.o. swimmer/water polo dude who wants to learn how to snatch and clean & jerk. He's got some good basic strength and size (around 185 lbs or so), but he's not gifted with natural explosive speed or hip and ankle mobility. He's also really busy--6 am swim practice every morning, followed by tutoring service hours and then marching band drum line, most days of the week this summer. It is hard to find an hour or two, between all that and the evening swim meets.
Right now our focus is on these things:
- building lower extremity mobility and strength off the floor with hex bar DL's (rather than back squats)
- building lower extremity mobility, torso stability and a solid receiving position through front squats
- building lower extremity mobility, shoulder stability, torso stability and a solid receiving position with overhead squats & snatch balances
- creating a new motor pattern that is comfortable with the full squat snatch and clean, with light weight, from primarily the high hang/block position with occasional attempts from the floor
I'm taking a whole-part-whole approach, as we tease out the bad habits of arm-pulling and hips shooting up on lift off. The weights are light; we are completely rebuilding his squat motor pattern from square one. In a few weeks, we'll venture into the challengine world of low hang/block work to really work on the transition of the knees back under the bar. But right now Ryan doesn't have the hip mobility or torso control to start any lift in that position, so we focus on other points.
Ryan is great to work with. It is fun to watch him progress and patiently allow me to teach his body to be adaptable to the demands of the sport of weightlifting.