Olympic weightlifting, encompassing the snatch and clean and jerk, is a cornerstone of CrossFit training. This dynamic discipline offers immense benefits for CrossFit athletes, enabling them to elevate their strength, power, and overall performance. In this article, we will delve into the ways CrossFit athletes can leverage Olympic weightlifting to enhance their training. Drawing on the expertise of USA Weightlifting (USAW) and the renowned Coach Mike Burgener, we will explore training methodologies and share inspirational quotes to help you optimize your Olympic weightlifting journey.
Develop Explosive Power with the Snatch:
The snatch is a remarkable Olympic weightlifting movement that demands explosive power, coordination, and precision. Coach Mike Burgener emphasizes the importance of developing power from the hips in the snatch, stating, "Hips don't lie; they tell the truth about the power generated." To benefit fully from this movement, CrossFit athletes should focus on generating force through the hips, utilizing the leg drive to propel the barbell overhead with speed and efficiency. This power development translates directly into improved performance in CrossFit workouts, where explosive movements are often required.
Cultivate Full-Body Strength with the Clean and Jerk:
The clean and jerk is a two-part Olympic weightlifting movement that targets multiple muscle groups, leading to enhanced full-body strength. Coach Burgener highlights the significance of the jerk portion, stating, "The jerk is an expression of power and athleticism." By incorporating the clean and jerk into your training, you can develop strength in the legs, core, back, and shoulders. This strength foundation will contribute to better performance in movements such as thrusters, wall balls, and overhead lifts, allowing you to push your limits in CrossFit workouts.
Emphasize Technique and Consistency:
In Olympic weightlifting, technique is paramount. Coach Burgener emphasizes the importance of focusing on technique and consistency, stating, "Practice doesn't make perfect; perfect practice makes perfect." To optimize your Olympic weightlifting work, prioritize proper form and execution. Seek qualified coaching, such as USAW certifications or guidance from experienced weightlifting coaches. By dedicating time and effort to refining your technique, you will enhance your efficiency, reduce the risk of injury, and maximize the transfer of power from your body to the barbell.
Incorporate Progression and Periodization:
To make substantial gains in Olympic weightlifting, a structured approach to training is essential. Coach Burgener advocates for progression and periodization, stating, "Start light, progress slowly, and periodize your training." Begin with lighter weights, focusing on mastering technique and building a strong foundation. As you gain proficiency, gradually increase the load while maintaining proper form. Implement periodization, alternating between phases of higher intensity and volume to stimulate adaptation and avoid plateauing. A systematic approach will allow you to steadily progress and achieve long-term success in Olympic weightlifting.
Mental Focus and Resilience:
Olympic weightlifting is not solely a physical endeavor; it also requires mental fortitude. Coach Burgener highlights the mental aspect, stating, "Attitude is a little thing that makes a big difference." Developing a positive mindset, staying focused, and embracing the challenges of Olympic weightlifting will elevate your performance. Cultivate mental resilience, particularly when attempting heavy lifts or facing setbacks. By approaching each training session with a determined and positive attitude, you will unleash your full potential as a CrossFit athlete.
Incorporating Olympic weightlifting into your CrossFit training regimen can significantly enhance your performance. Leveraging the expertise of USA Weightlifting and the valuable insights of Coach Mike Burgener, you can develop explosive power, full-body strength, and exceptional technique.
To learn more and move towards master of the Olympic Lifts join Coach Mark Sunday June 25h @ 10:00am for a 90 minute Barbell Clinic!