Samyr Laine - Triple Jump Training, Power Clean Max (136kg)

[MATT111MARTIN]

havent did powercleans sense highschool which was 3 years ago...plyometrics and core training builds nice exsplosive power...

[Fiarzen]

Have you found power cleans to help your jumping/speed?

[samyrlaine]

@Fiarzen Yup. I think hang cleans help most directly but cleans in general improve explosiveness which is a component in improving jumping/speed.

[Enszourous]

Double my max but I don't like his form.. And his balance isn't so good (I realize balance is harder with more weight).

Very good, none the less!

[mrckent]

As a jumper lift high catch high. Don't drop to catch your a jumper.

[samyrlaine]

@mrckent Great point. Thanks a lot!

[mrckent]

Great lift, perfect, yes catch not pretty but safe enough. Get elbows forward when you catch , this may require practice at 100kg.

[samyrlaine]

@mrckent Great advice; thanks a lot! I'll be sure to share when I get my max up even higher.

[jumpscoach214]

I love all the comments on improving catch technique. Obviously this will be very helpful.... but at the same time, everyone needs to realize that you are tremendously explosive and are probably one of those athletes who can clean almost as much as they deepsquat. i know i was like this for a little while.

anyways, a nice fix is to do some work on cleans with a full catch every other cycle or so. you will have to drop the weight immensely, but it will pay off

[samyrlaine]

@jumpscoach214 Thanks a lot coach; I'll be sure to keep up with the videos. Like you said, I don't focus so much on the catch as I do on just moving the bar off the ground and the explosiveness work I get from that but I'll still make it a point to backtrack in the fall to work on getting the full catch down before going back up in weight.

[dwil510]

I will send you some video of some guys who really get after it and have the technique down really well. I will take strain off of your shoulders, lower back and knees.

[samyrlaine]

@dwil510 Sounds good to me!

[dwil510]

that was the ugliest lift ever

[samyrlaine]

@dwil510 There's a good chance that you're 100% right...although I'm hoping that's not the case ;-)

[jumaru721]

I agree with the rest here, great lifting power there. But you do have a potential +10 or even +20 kgr i may say. You have to sit lower and start the lifting more with your legs and less with your arms and back power. When the weights get pass your knee height, try and "slap" it with your quadriceps (at least that's the feeling i got when i did that) to give it a little push upwards. Then it's time to drive your body under the bar by bending your knees again. This move is actually 2 in 1.

[jumaru721]

The 1st move is to "unstuck" the weight from the ground. Your body needs to stretch up high and get on your toes. Then in phase 2 you lower your knees again, twist your wrists fast and get under the bar (not get the bar over you). 1 explosive and powerfull move to unstuck it and lift it and then you sit under it and use your legs. My opinion: try a bit wider grip to give more freedom to your elbows and keep your feet closer after the "unstuck" phase.

[jumaru721]

Also try sets of 10-15 repeats with a 20kgr bar only to master the movement and i am sure you can lift way more. Again, this is my opinion, i may be wrong in some things. I was a track athlete too, studied as a gymnast specialised in track&field (haven't finished yet though), but that was some years ago and also many things get lost in translation :) Sorry for my english and for the long posts. I wish you health and lots of training and never forget to enjoy it! Have fun! :)

[samyrlaine]

@jumaru721 Thanks a lot for the great advice! I'm def going to try a wide grip as well as making better use of my legs from the beginning. Hopefully with those changes and a proper 2nd half of the lift (basically the catch), I can add that 10-20 kg and see it translate into some huge jumps!

[MrBeazy89]

Great power, but looks like you're catching the bar out in front of you rather than sitting back into it. There was definitely the potential for 140 kg + here - but still, great lifting

[samyrlaine]

@MrBeazy89 Thanks a lot. Yah, making sure I catch the bar in the right position and keep it closer to my body through the entire lift is something I'm working on a bit this year. We'll see if I can't up this max a little.

[flamefeet521]

So I have 300+ max clean and power snatch about 200 but can't see to transfer that power into my jumping. What do you do to transfer your strength in to your jumping?

[samyrlaine]

@flamefeet521 First I would say that in my opinion, the hang lifts do a better job of helping you transition your strength to the runway. More importantly though, it then becomes about adding things like speed (down the runway), foot speed (between phases), proper take off angles and proper foot placement (between phases) to your weight room strength. I think those things will end up helping you get the most out of your lifting.

[zarrow50]

Shit! Didn't you fuck your knees doing it like that?

[samyrlaine]

@zarrow50 Haha; not at all. Although I def need to be more on my heels.

[anjjurani82]

i like you so much.please send more video.

[samyrlaine]

@anjjurani82 Thanks! And don't worry I'm going to be trying to post plenty of videos this year.

[TheTruthDominates]

you could do atleast 20 kilos more if you'd learn how to correctly catch. Did you hurt your wrists during the catch? Just try to pull yourself under the bar more, not just spread your legs out like that.

[samyrlaine]

@TheTruthDominates Nope I didn't hurt my wrists but I'm going to definitely make it a point to get my catch down next year and see if I can't add some weight to my max because you're definitely right. As long as it translates to the triple jump runway though...lol

[ezoen]

That's A lot.