Very true, it’s all about the methodology and purpose.

High Rep Oly work (it’s not what you think, I swear)

Brian says:
Greg, thanks to you and Robb for all the great info and efforts. This is a novel, so I won’t be hurt if you edit at will. I just listened to your interview with Nick Horton, and had a question about your comments using high volume olympic lifting as conditioning.

I agree whole heartedly that there are safer, less technical ways to train metabolic conditioning than using olympic movements, have some ideas about effective uses and was wondering what you guys think.

I think some athletic populations, probably not weekend warrior fitness people, can find value in training the body to execute complex motor movements in a fatigued state. I also wonder at the value of using high-rep olympic movements to train repetitive, submaximal power production. Think sports like basketball and volleyball. Having a 1RM vertical jump of 42″ is good, but if you are down to 18″ at the end of the game, not so good.

I am not assuming or saying that the CrossFit WoD style programming will effectively train that dynamic either, just considering potential uses for high volume Olympic movements. This is also predicated on proper movement mechanics.

I got to spend some time in the military doing some sketchy stuff. The military training methodology is to take something dangerous and inject as many controls as possible to make it permissable in a training environment. Diving for example is inherently dangerous, but we can safely sit in the shallow end of the pool and learn to breathe, then the deep end to teach emergency responses, finally open water during the day, then open water night and low-vis dives. Yes you might die in the shallow end of the pool, but it is highly unlikely and relatively safe compared to diving inside an unstable sunken wreck.

I see high rep oly work in the same light. You have a balanced, predictible load in a contolled stable environment hopefully with a knowledgable, practiced coach watching your movement (shallow pool). Why not assume a small amount of relatively controlled risk in the gym if it reduces risk on the court/field/street (unstable wreck)? If I can’t maintain proper mechanics on the platform for 3 minutes, what does that say about my ability to maintain proper mechanics on my fortieth rebound attempt after running 5 miles, the average distance traveled in a basketball game?

Oly lifting has so much carry over to other athletic endeavors, that I can’t believe that using it in this light wouldn’t correspond to better athletes and less injuries. I haven’t yet had the opportunity to test it, but I suspect the rewards outweight the risks, especially when you mitigate those risks,

Difficulty: Beginner

Purpose: The foundation of any upper body pushing movement using the shoulders. This helps develop strength and co-ordination of the muscles in the shoulder girdle to safely and effectively perform presses.

Tip: Don’t bend your elbows to get depth

Difficulty: Beginner to Intermediate

Purpose: great way to combine core strength with upper body strength.

Tip: When you can’t push up anymore, take a break in the plank, regain your strength then continue!

Focus: Full Body

Difficulty: Beginner to Intermediate

Purpose: Full body exercise that helps your body transfer force from the lower body to the upper body. Like all full body exercises, burns more calories and had a conditioning effect if done with higher reps.

Tip: Keep the core tight throughout the exercise to maximize its efficiency.

Focus: Full Body

Difficulty: Intermediate-Advanced

Purpose: To improve co-ordination and neuromuscular function. Can be used for strength training with more weight and fewer reps or conditioning with lighter weight greater reps. Can also be used to train for a barbell split snatch.

Using exercises that improve function i.e. throwing, jumping, running, lifting etc…
These apply more to every day life than typical compound exercises such as bicep curls, leg extensions and pec decks. They’ll still improve strength and lean muscle but add the added benefit of getting outside with some friends!