3×3 @ 90% of 3rm
10 Ground to Overhead with 45/35 Plate
5 Toes to Bar
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Training Tip: Be Consistent, or Be Inconsistent
The title is a bit stupid if you read it wrong, but I have high expectations for my readers – I know you’re all quite smart (or you would be reading Instagram instead of this newsletter – Facebook had too many words, so Twitter was created… then it turned out 140 characters was still too much reading… Instagram!).
What I’m talking about (aside from my curmugeonly distaste for social media) is consistency in your execution of lifts. The same lifters who spend time wringing their hands about the craziest details imaginable of programming and technique will approach a lift completely differently each time, both physically and mentally, then wonder why each lift looks and feels different. I’m not a baseball expert, but I think baseball pitchers are a good example here – every pitcher worth his weight in baseball skins has a very obvious routine before each pitch (and baseball players are notoriously superstitious, so rituals abound). They don’t step onto the mound and go about each pitch haphazardly, then cross their fingers and hope for strikes. Each pitch they throw is taken as seriously as the pitch before and after, and each one is preceded by the same series of movements. This same kind of ritual approach should be used with lifting – from the moment you begin seting up for a given lift, you should be doing it the exact same way you do all of these lifts. It doesn’t matter so much what you do, but the fact that it’s what you always do. A common violation of this is lifters always doing one thing in the gym, then not doing it in competition – that is the worst possible time to vary your routine (so make sure your routine is not something you’d be embarrassed for a competition audience to see).
Mental consistency is just as important, and arguably more important. That is, you need to be thinking of each lift the same way, unless you’re intentionally working on a correction. If on one snatch you think about moving back to your heels, one snatch you think about pulling the elbows high, one snatch you think about where the bar should be contacting, etc., you will likely end up lifting differently each time. Even when you’re working on technical fixes, you need to remain focused and consistent regarding what exactly you’re trying to fix. If you’re working on shifting and keeping your weight back over your feet during the first pull, this should be what you’re thinking of for the entire snatch session. And if you give yourself a certain cue to encourage this (assuming it’s working), stick with it for the entire session. Don’t get creative and start changing the cue as you continue, and certainly don’t start introducing additional cues.
The trick, of course, is making sure that what you’re doing is effective – but that’s a different topic.