 Ladies and gentlemen sell a bike back with another video lots of questions going on as you've seen some of the weightlifting footage on my Instagram and YouTube here We're gonna talk about are the weightlifting movements optimal for powerlifters Team athletes basketball football soccer players strongman etc etc We talked about it before and how to integrate it But now we're talking about is it the most efficient is the most optimal before we dive into the video Be sure to give this thing a thumbs up subscribe turn on notifications New videos every Monday Thursday and Saturday tons of training vlogs some food Some informational stuff stick around and we're talking about Generally speaking a basketball player a football player even a powerlifter What happens in training may look slightly different But the goal is the same to prepare them for their sport the best we can And we're talking about a basketball player. They need to be best at playing basketball Now basketball players we want them to be stronger faster move a little bit better Right and the olympic lifts do allow you to overload your muscles be a little bit more explosive working on triple extension Extending your hips knees and ankles is what allows you to sprint faster jump higher etc etc And it may be the most optimal way to work on triple extension But They're also very technical Very difficult lifts and we're talking about athletes who are really good at basketball football etc They don't have the amount of time to work on the technicalities of that lift because they're practicing their sport If we're going to take Kobe Bryant And we want him to be the most efficient basketball player He can and he's going seven days a week three hours working on his free throw his turnaround jumpers post smooth We can't then Expect him to take five years three years two years even one year Three hours a day multiple times a week to become an efficient person snatching or cleaning jerking Now you can get good, you know carry over or gains From the cleaning jerk in the snatch But the time the effort the risk to reward on those movements Are not worth it if you ask me as a strength conditioning coach The movements are very technical and take years to become proficient at right for someone who become an olympic weight lifter They're working on their technical proficiency years and years and hours and hours and hours and the risk reward is just not worth it There's some movements Maybe not as optimal but very close that we can get some triple extension in that I can teach someone in one session In 10 minutes I can teach a six year old on how to do a med ball toss into a wall above their head a push press Potentially a box jumper some plyometrics that work on triple extension Even if we want to load it a little bit heavier, we can do trap bar against bands jumps We can do it's called a vert max. It's basically a leg press with rubber bands in the back There's other exercises that the risk to reward are just better And that's what I recommend for even power lifters if they want to get a little bit more explosive They want to feel more athletic but don't want to take away from the fatigue The systematic stress or systemic stress and the work and the hours it takes to learn the olympic lifts They can get in some jumps. They can get in some more athletic type movements with a med ball And then warm up using those and then get into their squats deadlifts and bench Rather than taking the time to really work on the mobility and the technicality of the olympic lifts Now for me you guys are saying well You are working on that and that's something that a goal of mine to become a beginner and learn more about them And I'm having fun training with my homie ben who's a really good coach and lifter My specific goals right now are not powerlifting I'm saying that if your goals are to be the best basketball player the best strongman the best power lifter the best Whatever it might be we have to be the most efficient the most bang for your buck the most risk to reward that we can in those movements You can teach I can teach someone how to squat efficiently and start to load them Either in a Bulgarian split squat or a regular squat safety squat bar or a box squat for a basketball player football player In a week easily and we can make progress on those lifts safely For someone to become efficient to do a clean it may take months if not years So we've got to be more efficient with our time the goal of an athlete in the gym is to get stronger It's the strength and conditioning part. It's not to get better at their sport We don't have to be so specific the specificity and basketball comes with a ball on the court It doesn't come from in the gym Right, so if you're an olympic weightlifter the specificity is the clean and jerk in the snatch slight variations of that and then their strength portion or accessories come in the squat the front squat the clean pull The high pull etc etc same with powerlifting right we have the squat bench dead We have variations of those we need general fitness enough to recover from those maybe some walking or warm up And then we're going into accessories that may be some kind of isolation movements building more muscle to potentially build more strength What i'm saying is there's a ladder of priority here a pyramid of priority and when basketball football Even powerlifting or at the top olympic weightlifting is far down the road of what may actually help us Versus the time and effort it'll take to even be efficient at those movements a typical warm-up would go if i'm working with some basketball players or rugby players Um football players, etc that i have in the past is we're going to go general too specific We've talked about warm-ups a lot on kaizen-training.com We have a free blog newsletter if you want to check that out where we teach you guys as much as we can but Depending on the task of the day say it's lifting Let's say it's going to be a squat day the main goal is to squat for an athlete Even though it's a squat day and we want to get more proficient in the squat this warm-up is going to be very similar Whether you're a powerlifter or a basketball player But throwing in some plyometrics or something might Help you get a little bit better a little bit more optimal for that session So what we're going to do is go very general maybe a walk An elliptical a bicycle Assault bike whatever might be and we want to get our whole body generally warm 10 to 15 minutes from there We're going to get slightly more specific and work on what we need to prepare ourselves Exercise preparation Specific preparation for myself individualized preparation for myself to get ready for those movements. So if you have really tight hips if you um Have some shoulder issues to get underneath the squat bar. That's the time to start to address these So for me I have tight hips sitting down all day either podcasting YouTubeing or twitching and so what I would do is I do some walking lunges try to open up my hips You can even do some Kettlebell squats holding the bar in the front the goblet squat get a little bit of depth going If you have some shoulder issues, maybe you're doing some band pull apart some facing pulls open enough getting some Blood in the shoulder so you can get under the barbell From there we're going to get as specific as we can So with the squat itself what we would do is actually squat the barbell and start to move around get some blood going What I like to do with my athletes or even myself when I'm trying to be a little bit more athletic is I'll superset The super specific warming up The squatting the barbell right maybe sets of five to ten getting the blood going you try to hit depth with kind of an exercise preparation movement Maybe a system preparation movement like a box jump Maybe a med ball toss overhead you guys have maybe seen the strongman or highland games guys throwing kegs over the head We would simply do that same type of movement. It's like a kettlebell swing Except we're going to release a med ball either into a wall behind us or straight above us As well as you guys can google tons of different plyometrics Or different types of box jumps variations and spectrums kind of on how to work your way through the difficulty of the box jump Most of the box jumps plyometrics med ball stuff the explosive triple extension to feel a little bit more athletic Will be done kind of like a strength day Lower reps and higher sets so on a box jumps We might do five sets of two five sets of one whether it's loaded whether it's a depth jump Whether it's a single leg or multiple multiple leg box jump Again, there's tons of different articles videos, etc on the internet To teach you different plyometric movements, so maybe we can get that into another video But basically I just want to talk about ways to feel more athletic kind of get yourself moving faster Jumping higher potentially running faster Even though a lot of that may be genetic and a lot of it is a balance of the specificity of practicing jumping and running As well as getting strength and being able to transfer that power into those movements But end of the day I don't think that the clean and jerk and snatch are the most optimal way to get bigger faster stronger for Majority of team sport athletes individual athletes anyone. That's not Olympic weightlifting. I don't think That your time Effort is worth the risk reward on those movements. Hope you guys enjoyed this video I'm going to continue to do some weightlifting because I enjoy it. That's a whole different story If you enjoy it you want to get good at it you have some fun You have some friends you want to try something new whole different story We're talking about what's optimal for other sports. Hopefully you enjoyed the video selling Mike New video Monday, Thursday, Saturday. Be sure to subscribe turn on notifications Catch me on twitch almost every single day selling Mike on twitch. I appreciate you guys catching the next one