In Part 1 of our series I explained why ultimate players should be mastering kettlebell swing variations. I gave you a practical learning progression to build up to the Snatch: Hinge, Swing, 1 Arm Swing and Snatch. Once you’ve reached the level where you can snatch with confidence you should begin to work toward high reps in order to develop the quality of power endurance. I invited you to work toward the #MPSnatchChallenge (see Goose 00 accepting the challenge). Did you accept the challenge?
In Part 2 of the series I explained why should also be learning the basics of Olympic lifting. Cleans develop vertical oriented power and transfer to increased running speed, vertical jump and a better “global extension” pattern to be used when laying out and skying. We discussed the reason that pulling from a hang may be more appropriate than pulling from the floor and I gave you all the tools you need to get out there and learn to hang power clean. Have you been crushing Cleans?
To finish my Ultimate Power series I want to leave you with three powerful tips to improve your game and get you making more D’s, skying more discs and out running your opponents.
1. The Dumbbell Snatch is a great substitute for the Clean
Logistically, many of us can’t perform Hang Cleans. You may lift at a gym that doesn’t have spinning barbell or perhaps you continually run into the classic case of bodybuilder hogging the squat rack and good barbell to do shrugs. Whatever the case many of us do not have the ability to perform hang cleans, don’t let this stop your vertical force production development. The alternative is to snatch the dumbbell. Cue a hip hinge followed by a big jump, a high elbow and a stick at the top.
Betsy Calkins & Goose Helton DB Snatch
Spencer Wallis – DB Snatch Technique
2. Use Kettlebell “Cluster” Training
Ultimate is a sport that involves performing an explosive effort, recharging and repeating, this quality explode, recharge, repeat can be trained via cluster training.
Cluster training involves using heavy low rep exercises performed with maximum explosiveness with a short rest. This type of training allows us to train high volume at a high intensity.
The issue for most of you is going to be getting access to heavy bells. In this video I am using a 38 kilogram bell. The average gym won’t have a bells this heavy. I was lucky enough to have a gym with bells up to 42 KGs. This is why I recommend building your own personal collection of bells at your house. Start with the 12 KG or 16 KG, then every time you have a birthday or holiday ask for another bell! Before you know it you will have a full collection and will be able to jam on all sorts of KB progressions.
Tim Morrill 38 KG Clusters 5 x 10 = 1 on 10s Rest
3. Implement the Split Jump Progression
As with all good training, the key lies in the progression. Teach good patterns then increase the difficulty. The Split Jump Progression is one of our only knee dominant plyo progressions and can be a great addition to your performance enhancement and ACL injury reduction programs.
Phase 1 – Split Squat Hold
Phase 2 – Split Jump & Stick
Phase 3 – Cycled Split Jump & Stick – Feat. George Stubbs
Phase 4 – Cycled Split Jump
Phase 5 – RFE to Split Jump – Feat. Logan Weiss
I hope you guys enjoyed the Ultimate Power series. Remember, champions are made in the off-season. Get in the weight room, buy some kettlebells, build your strength and convert it to power. A dedicated off-season will result in a more successful in-season. Use these Ultimate Power concepts to live up to your potential as an athlete and ultimate player. Train hard, train smart and make plays.
As always, you can reach me through e-mail me with questions and comments at MorrillPerformance@gmail.com.