Duncan Ogilvie (MSc, CSCS, ASCC) – Director of DO Training
Whenever you step into a gym for each and every session, you should have a set plan and program of what you want to do, and a rational as to why you are doing it. Ideally this session would be part of your micro cycle in a periodized plan, working toward your desired goal.
A quote that an old coach of mine used to say was
“Prepare a plan or prepare to fail.”
This quote can be very applicable to both you and your workout. At DO Training, we always have a plan. First on the agenda for all our athletes is warming up or as we call it “Movement Prep.” This can take a variety of forms which can be dependent on the individual athlete and activity. Movement prep’s main purpose is to prepare your body and mind for more strenuous and taxing activity. Gone are the days when you sit around performing static stretching, jog round a field or ride on a stationary bike for 5 minutes before beginning a workout or practice (if this is what you do to warm up then please fire you’re PT or get a new strength coach).
Movement prep is a way to actively maximize your range of motion (ROM), which will enable you to efficiently perform your athletic movements. Movement prep will focus on correct posture, balance, proprioception, coordination, core stabilization performed through all planes of movement. We can use movement prep to focus on fundamental movement patterns, work on flexibility, mobility and muscle activation, making it specific for each one of your athletes or clients. Movement prep will also get your mind focused on what you are about to do, having to concentrate and put in effort will help to focus your mind on your training session and not chatting with your team-mates and going through the motions.
At DO Training we incorporate a variety of different things into our movement prep, which we will highlight in future articles. In this article however, we will look at “The Clean Barbell Complex”.
In the video you will see the athletes perform 6 movements using a clean grip, for 5 reps back to back with just an Olympic bar (Technique plates are on the bar to ensure correct positioning and depth in each movement). The movements are:
- Romanian Deadlift (RDL)
- Triple Extension (from hang)
- Hang Clean
- Front Squat
- Push Press
These movements are common exercises for strength and power. They are dynamic, whole body movements that are multi-joint and multi-segmental, performed in an order to allow smooth transition from one movement to the next.
What we aim to accomplish by performing the Clean Barbell Complex is the following:
- ↑ in core temperature
- ↑ in tissue compliance
- ↑ in metabolic and enzymatic reactions
- ↑ in nerve conductivity
- ↑ in cardiac output
- ↑ in blood flow
- ↑ in adrenalin release
Movement and Technique responses
- Technical reinforcement.
- Correct sequencing of explosive movements.
- Ensuring large ROM. (ankle, knee, hip, back, shoulder.)
- Skill rehearsal
- Cognitive focus
- Improvements in Balance and proprioception
By performing the “Clean Barbell Complex” as part of your movement prep and attaining all the above mentioned benefits, you will ensure that your athlete will be ready to get the most out of their workouts. It’s imperative to ensure quality of movement throughout. Coach coach and coach some more, the athlete needs to develop these skills and movement patterns to a high level as they are essential movements in an effective strength and conditioning program. Always aim for perfection throughout the whole complex, as poor practice will only lead to poor performance.
Give it a go, and get your athletes trying it, leave comments, like and share.
Until next time #liftheavy #movewell #eatclean #dotraining
There are many great strength coaches in the UK and i have been lucky enough to work with and learn from one of the best: Duncan French. Duncan is currently the S+C Coach at Newcastle United FC, and his DVD goes into great detail about movement preparation and is a great resource, so be sure to check it out.