Stability & Isometrics is a 12-week cycle cetering to lifters who are limited by a lack of balance and/or stability in the snatch and the clean & jerk. The athletic profile that benefits the most from this cycle can be described as having sufficient mobility and a respectable technical foundation, yet experiencing trouble ‘freezing’ in certain positions – especially in the bottom- and top positions of the snatch. The athlete might also tend to take a step forward or back when standing up from the bottom position in the snatch; have trouble stabilising even lighter weights over head; tend to lose posture when doing heavy cleans; have a hard time pausing in the catch of a split-jerk; depend heavily on using a belt and might even have experienced DOMS in the core from trying to lift beltless.
What mainly distinguishes Stability & Isometrics from the other training cycles is the exercise assortment. We have carefully and consciously selected the relevant exercises and added pauses to their most challenging positions, in order to meticulously, decisively and relentlessly weed out any instability, the lifter might be prone to.
Another important emphasis in the program is on building a stronger core through a variety of accessory exercises. Besides strengthening the core through regular hip-extensions, sit-ups, and the abovementioned pauses, you’ll find a large amount of rack jerk holds, 1.5 squats and sandbag carries.
Other accessory work is carefully selected to target muscle groups which provide stability for the Olympic lifts or support for joints that are exposed during this cycle. For example, wrist exercises are programmed, to cope with the additional stress your wrists will be exposed to, due to the many planned intra-lift pauses. Good mornings and different variations of lunges make up the groundwork for the lower body during the first three weeks. Then, paused back squats and regular front squats are incorporated to stimulate the right amount of intensity that is required to increase strength, without compromising or sidestepping the stability emphasis that constitutes this training cycle.
It is recommended that you plan rest days, or at least a non-weightlifting days, after Days 1, 2 and 4 to maximise your outcome.
STABILITY & ISOMETRICS
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