Power Monkey Camp 16

STATION
NOTES
Power Monkey Camp 2021
Sept. 26 - Oct. 2nd

2021
Thank you!
As former athletes, neither of us thought all your hard work and for sharing in our
our paths would lead us to coach. But passion for fitness. We hope the week
here we are, and we couldn’t be more was as enjoyable for you as it was for us.
grateful for the opportunities it has
allowed us. It has been an incredible Lastly, as we have mentioned multiple
journey passing along what we’ve times throughout Camp, this week was
learned over our multiple decades of another step in your education. We
training and competing at every level encourage you to continue to strive to
within our respective sports. become the best coaches and athletes
you can become. Ask questions, take
With Power Monkey Camp, we’ve been pride in the process, and of course, love
able to take our commitment to fitness what you do.
education one step further. We’ve been
able to bring together some of the You will always have Team Power
world’s top coaches, clinicians, and Monkey as a resource moving forward.
athletes to help people of all levels, We hope to see you again at a future
ages, and backgrounds understand Power Monkey Camp, Power Monkey
movement techniques and the Clinic, or other events!
importance of building a solid
foundation for their physical goals.
On behalf of all our coaches, staff,

sponsors, and athletes, we thank you for
Gymnastics
Technique
Training Principles
BE PATIENT LEARN TO SPOT
These movements don’t develop overnight. This complements the principle of partnering up.
Take your time and accept that it is a process. Once you build a relationship with a partner and
TAKE PRIDE IN THE PROCESS. you understand how people do specific skills,
you can spot effectively, so your partner can
work on movement without worry. Spotting is an
LIMIT FRUSTRATION untapped resource and an essential skill.
All it does is takes you away from moving in a
positive direction. No room for this attitude if
you want to truly make progress.
SLOW DOWN TO SPEED UP
Trust me when we tell you, if you are willing to
LOCK OUT ELBOWS take the time to slow down and focus on
This is difficult for most people but critical to perfecting technique with gymnastics
proper movements. It gets us away from relying movements, you will progress more quickly
so much on strength and gets us to a joint and reduce injury. Gymnastics skills are very
extension position resting on the skeletal technical. The foundational technique needs to
structure, which is much stronger and more be set firmly in place to allow for longevity and
efficient. Translates to many of the Olympic true competency. Have faith, and slow down...
lifts as well (i.e., overhead positions, pressing it works.
action, etc.).
POSITIONS OF MAXIMUM POTENTIAL
PARTNER UP The positions taught will prepare you for any
We use partners for several things in gymnastics. standard thrown at you. Never train solely for
It is a great tool to help learn skills. Not only a particular standard. Train for technique and
does it open up a variety of exercises you any standard will be within your grasp.
wouldn’t be able to do otherwise, but it also
enables you to understand the positions and CONSISTENCY IS KEY
movements much better by allowing you to be
Temper the need for instant gratification. There
visual. You can see the correct and incorrect
is a reason why these movements are the holy
positions with a partner that you would
grail of CrossFit. They are challenging! We can
otherwise overlook. It makes you think about the
give you all the tips and cues in the world, but
skills from a different perspective.
unless you apply them back home regularly, you
will not see the improvement you desire. To
truly master these movements, they take time
and consistency to develop.
Hierarchy of
Gymnastics Training
There is a hierarchy to how gymnastics movements need to be learned if the goal is to truly gain
mastery of movement. It becomes virtually impossible to understand how to control and manipulate
your body within positions without sticking to this structure. What is important to note about this
hierarchy is that once an athlete graduates to the next level, it does not indicate that the previous level
is never performed again. The prior levels are constantly worked on and improved. The next level
becomes an added dimension to training.
PHASE 1: Creation of Shapes & Body Awareness

This step is fundamental to all movement and is the building block for all future efforts. This step
revolves around two key components. The first is core-centric exercises that help develop an
understanding of what an athlete’s body is doing within space and time.
The second piece is flexibility work. Consistent, daily, full-body flexibility training is critical to allow for
the creation of correct body shapes. Within this step, athletes understand how to connect what they
think is happening with their bodies and the reality. Almost all the time, those two pieces are very
different from each other, especially for beginners.
PHASE 2: Controlled Action & Static Holds

Before appreciating movement that involves speed and/or momentum, an athlete must learn how to
hold positions. This is the strength and stability-building stage. Controlling body movement through
slow tempo and static holds, an athlete creates a higher level of understanding, and increases
activation of key muscle groups that do not always fire properly during dynamic action. Slowing down
will allow any athlete to speed up more efficiently.
PHASE 3: Dynamic Action
This is the phase most athletes jump to right away. Swinging/kipping action can be exciting and fun but
can also give an athlete a false sense of understanding movement. Completing a specific skill one time
should never be the end goal. Without phases 1 and 2, an athlete can never fully grasp the full
potential of dynamic action. If phases 1 and 2 are in place, the range of skills and drills an athlete can
achieve increases exponentially.
The process takes time, but anything worth achieving takes consistency. That process is the great
separator between the good athletes and the great. Take pride in the process. Appreciate the
incremental gains, and the skills will not only come, but they will stay for the long term. One of the
most frustrating things that can happen is learning a movement, having it perfect one day, and then
forgetting how to do it the next. This happened when steps one and two were skipped, and an athlete
made a skill out of luck rather than proper understanding.
Our goal is to achieve a skill and to make it stick for the long term.
PHASE 4: Creation of Sequences/Complexes

This is the pinnacle of the gymnastics world. Combining the skills learned in phases 1, 2, and 3
performing them with ease. For a gymnast, this essentially equates to some form of a routine (parts,
1/2 routines, full routines) that would be performed in competition. For the fitness world, this would
equate to a complex where a variety of movements are combined.
In the gymnastics world, the goal is to make the near impossible seem effortless. Gymnasts have to
take aesthetics into account, but aside from making things look pretty, there is function in working to
make things look effortless. It allows for an athlete to create efficiency. This efficiency can be applied
to complexes in the same way they are applied to gymnastics routines, which in turn allows for
conservation of energy during long intensity based workouts.
As the fitness world strives toward more intricate complexes, there is greater need for appreciation
and application of phases 1, 2, and 3. Skipping steps only leads to dead ends, so take the time to
learn the body weight movement and gymnastics exercises in the proper order.
Monkey Method Warm Up
Every workout should start with a proper warm up that raises core temperature. Ideally, we would
want to incorporate a full body warm up each day, but with limited time constraints for a class setting,
we must be diligent with the structure of our warm up.
Structure the daily warm up around the skills that will be performed in your daily workout taking extra
time to warm up body parts that will be heavily used.
Theraband Shoulder Sequence

A theraband can be a fantastic tool for any athlete. If you go to any gymnastics gym or competition,
you will see most gymnasts using an elastic band of some kind to warm up. It is an inexpensive
and portable training tool that every athlete should have in their arsenal. The sequence taught in the
Power Monkey Clinic is the “Durante Shoulder Warm Up”. Many of the straight arm exercises in the
sequence will also assist with elbow conditioning prep.
Theraband Sequence 1
Theraband Sequence 2
4 Basic Body Positions

1) Tuck: Create a ball shape with body, attempting to become as compact as possible. Drop chin to
chest, and both knees and hips are flexed. Toes pointed. There are 2 versions of the tuck position.
Positive Tuck (knees into chest for maximum efficiency) and Negative Tuck (knee bent, but hip angle
open at 180 degrees).
2) Pike: Legs stay straight and back stay flat bringing chest down to legs. Toes pointed. Objective is
deep compression.
3) Straddle: Legs are separated at varying degrees. Can be with open or closed hip angle. Knees
straight and toes pointed. Hips also externally rotated so knees/feet are pointed up towards sky.
4) Layout: Body is completely extended in one line. Legs are together and knees are straight. Toes
pointed
Tuck, Pike, Straddle, Layout Positions

National Team Warm Up Breakdown
1) Jogging Sequence: 4) Standing Stretching Sequence:
Light jog Neck circles: 3x each direction - very
Side shuffle (both sides) slow movement. Work on the range.
High knees
Hip circles: 3x each direction - start in
Butt kicks (heels to butt)
straddle stand. Range is important here
Run backwards as well. As big of circles as possible.
2) Walking Sequence:
Walking lunges: 5x each leg.
Wrist rolls: into horizontal/Vertical arm
extensions Knee circles: 15-20 sec hold - hands
on knees, feet together. Move knees in
Arm circles: Single arm (5x each all directions. Bending, straightening,
direction): arm stays close to body and and circular actions.
elbow stays straight; Both arms (10x
each direction): arms stay close to body Crouch down: 10 sec hold - with feet
and elbows stay straight. together, crouch all the way down
trying to keep heels flat on the ground.
Walking lunges: 5x each leg. Hit bottom position, just as you would
on squatting, and stay in bottom for
Walking pike stretch: keep knees duration of exercise. This stretch is a
straight and bend at hips. Try and reach good indication of your ankle flexibility.
fingertips down to ground as you walk.
Ideally, you would want to work towards Straddle single leg knee bends: 10
putting palms flat down on ground with sec hold - starting in straddle stand,
each step. bend one knee and crouch all the way
down. Keep knee in line with toes
3) 4 exercises in Sequence: and attempt to have heels flat on the
ground. Use arm on same side to keep
Jumping Jacks: 10x reps knee from drifting inward. Repeat on
opposite leg.
Straight Jumps: 10x reps - arms over
head, keep core tight and feel like you Sumo stretch: 10 sec hold - starting in
are bouncing just off of balls of feet. straddle stand, bend knees. Put elbows
Try keeping knees straight throughout on inner leg area and use them to push
movement. knees out. Sink deep down into squat
position and shift back and forth a bit
Push-ups: I0x reps- elbows tucked in from side to side.
by sides moving through full range of
motion.
V-ups: 10x reps - lay down on back

in complete extension. Lift arms/torso
and legs off ground. Balance on butt
bringing hands in contact with toes
before lowering body back dawn to
extended position.
National Team Warm Up Breakdown Continued
5) Seated Stretching Sequence: 7) Stretches from knees:
Pike Stretch: (5 sec leg lock out… Sit back on heels, and lean back getting a
relax and sink deeper into stretch x 3 good quad stretch. From here, stretch
reps): knees straight, feet together, and out wrists by putting palms down on
flat back. Go down as far as you can in the ground in all directions and shifting
good position. Can shift back and forth weight on each side. If you are on a soft
from side to side. surface, you can put back of hands on
ground as well and stretch wrist in the
Straddle/Pancake Stretch: (5 sec opposing direction.
leg lock out…relax and sink deeper
into stretch x 3 reps): sit with legs at 90 Cat stretch: from knees, reach hands
degrees, no wider. Same instruction as out in front, placing finger tips down
pike stretch. Try to have knees and feet on ground. Keep elbows straight and
externally rotated. try pushing arm pits down towards the
ground. Try getting a nice back arch
6) Split Stretches going to facilitate the stretch. To get a
deeper stretch on each side, you can
Stretch 1: On knees, put one leg forward. bend elbow on one side, shift weight to
Keep front knee straight and attempt to that shoulder, and try pushing arm pit to
bring chest down towards knee with a the ground with that bent arm. Repeat
flat back. Put one hand down on each action on other side.
side of leg for balance and to make sure
hips are squared up. Seal Stretch (Cobra Stretch): shift
forward from cat stretch and have your
Stretch 2: Staying with the same arms locked out holding your torso off
leg forward, bend the front knee and the ground. Your hands should be in
attempt to push the back leg hip flexor line with your shoulders and your body
down to the ground. Again, put hands should be in a big arch shape. Only
down on either side of you front leg for your lower half should be in contact
balance. Move around within the stretch with the ground. You can shift weight
and find where you are getting the most from side to side to get more pressure
out of the stretch. on each arm.
Hip Sequence (includes Stretch 1

+ Stretch 2)
Stretch 3: Full Split.

Repeat on both legs.
National Team Warm Up Breakdown Continued
8) Lay Down Sequence - Internal/External 9) Achilles Stretch:
Rotation of Shoulders:
Get in push-up position and work on an
Lay down flat on stomach and have achilles stretch by pushing heels down
right arm underneath body, across towards the ground. Vary it up with both
your chest. Bend right elbow to 90 straight and bend knees while doing
degrees and with left hand, push right the stretch and shifting weight from one
hand down towards floor (externally side to the other. Hold the stretch in a
rotating). Making sure to keep arm at static position for a few seconds, but
same angle the entire time, bring hand also bounce back and forth a bit to get
down towards ground in other direction that tendon moving.
(internally rotating). Repeat action on
both arms. 10) Weight on Hands:
From this pushup position, attempt to
Crossover Shoulder Stretch: lay get some weight onto hands by jumping
down flat on stomach and have arms off ground towards a handstand. Doing
out to side (perpendicular to body). Roll a handstand is NOT important here.
towards the right side so weight is now What is important is being in a correct
on right shoulder and left leg/arm are position. Hands should be shoulder
off the ground. Use left leg as a guide width apart, fingers facing forward
to put more pressure on that shoulder. and spread apart, and elbows should
The more you move the left leg to the be locked out the entire time. Jump
right side, the more stretch you will get off the ground, trying to get hips over
in that right shoulder. Repeat action on shoulders as best as possible. If you
opposite side. feel yourself bending your arms, don’t
jump as high. Again, with this drill it is
Crossover Hamstring/Glut Stretch: more important to feel some weight
lay down flat on stomach, arm straight on your hands than it is to do a full
overhead. From here, roll to the right, handstand. Focus on being in a good
and as you roll leave left leg crossing position rather than going to complete
body. Grab left knee (leg should be inversion. If you feel strong and can
bent) with right hand and pull knee up do it technically correct, go for the
towards chest/down towards ground. handstand. Repeat 10-15 times.
Do your best to keep left shoulder down
flat on ground during this stretch. Move 11) Back Bridge:
around within stretch to get the best
result for your level of mobility. Repeat Using a variety of scaling options (box,
on other side. stall bars, etc.), the bridge helps build
flexibility as well as strength in the arch
position. Strength and flexibility in the
shoulders as well as the posterior chain
are critical in achieving this skill.
Handstand
Station
Handstand Station
Triumvirate of Handstand Exercises
*** All three are critical to learning a proper handstand
STRENGTH
POSITION STABILITY
Points of Performance: Proper Handstand

1) Hands shoulder width apart (defined as middle finger to outside of shoulder).
2) Elbows locked out and externally rotated (pit of elbow in line with thumb).
3) Fingers spread wide w/ index finger directing to 12 o’clock.
4) Head in neutral position (ears in line with shoulders) but gaze set to fixed point between thumbs.
5) Body fully stacked (feet over hips, hips over shoulders, shoulder over hands).
6) Lower back in posterior pelvic tilt or hollow position. No lower back arch.
Warm up + Accessory Drills
(1) PVC Pass-Through
Neutral and full grip around PVC. Start with hands as wide as possible where elbows stay locked
out and both shoulders pass through together. Head to toe stays in one straight line (no piking or
arching). When passing through vertical, drive hands/PVC through ceiling elongating the body as
much as possible. Keep full grip intact throughout action.
PVC Pass-through
(2) PVC Compression/0verhead Extension

PVC starts behind back with palms facing forward. Hands start closer together than width used with
pass-through. Chest compresses down towards knees as arms extend overhead. Knees and elbows
remain locked out. Hold end position for 5 seconds before returning to stand. Add weight to PVC if/
when position becomes manageable.
PVC Compression Drill
(3) Partner Shoulder Stretches

Stretch l: Seated position with legs extended. Arms fully extended overhead. Spotter stands behind
athlete interlocking arms. Athlete’s arms shoulder width apart. Spotter drives knees into scapula
of athlete and leans shoulders back. Slow and controlled stretch, with spotter communicating with
athlete throughout.
Stretch 2: Same seated start as stretch 1. Athlete brings arms around the back keeping torso vertical.
Spotter brings in hands towards each other. If hands can clasp, bring hand up towards vertical. Slow
and controlled stretch, with spotter communicating with athlete throughout action.
Partner Shoulder Stretches 1 & 2
(4) Wrist Pushups

Progression I: start on knees with fists on the ground, shoulder width apart. Very light fist pressure on
ground. Push up from fist to back of hand. Elbows locked throughout. This is a wrist range of motion
exercise. Start with one hand at a time and build up to both hands at the same time.
Progression 2: wrist pushups on knees. Keep weight/butt back as far as possible to allow for proper
building of strength/flexibility. Be patient with this exercise...takes time to build to next progression.
Only bend elbows as much as athlete can handle when first starting out. Not necessary to get chest
fully to ground.
Progression 3: full wrist push-ups. From back of hand push up to fists, then back down to back of
hand. Repeat action. Will take significant time to build to this version.
Wrist Health Full Playlist including Wrist Pushup Progressions

Positional Focus
Gymnastics Hierarchy Note:

Phase 1-Creation of Body Shapes (Core Strength & Mobility)
With regards to handstands, creation of body correct shapes requires both a strong core and a
mobile body. The two body shapes we are looking to understand and implement for the handstand
are the hollow and the arch. They are opposing actions, but are equally important for high level
handstand development.
INEFFICIENT STACKED
[1] Hollow Hold:
This position is about creating uniformity through the body. Equal height with upper body and lower
body off the ground. Lower back will always stay intact with the ground. Find a simpler version that
is challenging, but doable before expecting to be able to perform it fully extended. Start in tuck and
slowly extend one limb at a time until fully hollow.
Hollow Hold
[2] Arch Hold:

Also a position about creating uniformity between upper and lower half of body. Keep ears in
line with shoulders throughout (neutral head position). Lower half engagement is critical with this
exercise. Knees need to remain locked and heels/feet together throughout.
Arch Hold
[3] Body Tighteners

Lay down flat on stomach with hands overhead pressing hands into wall. Mimic handstand position,
but instead of being vertical body is horizontal. Try to push arm pits down towards ground and roll
hips under (posterior pelvic tilt). Keep feet together, knees locked out and feet firmly on ground. Hold
10 seconds tight position before releasing.
Body Tighteners
[4] Handstand Positional Building Sequence

Progression 1 - Angled Wall Hold: Objective is to create one straight line from hands through to feet (no
angles at shoulders/hips). Find correct distance from wall according to your height to allow for next drill
(7 position) to be implemented correctly. Let feet drift up wall and drive arm pits down to ground to
help elongate body.
Angled Wall Hold
Progression 2 - Angled Wall Hold to “7 Position”: The 7 position is challenging, especially with lack
of shoulder/upper back mobility. Work to prevent shoulders from drifting in front of hands (it is ok to
duck chin into chest to help facility more open shoulder angle). Goal is to engage upper back more
and not rely as much on just anterior deltoid for handstand engagement.
Angled Wall Hold - “7 Position”

Progression 3 - Angled Wall Hold to ”7 Position” to One Leg Extension: Adding in the single
leg extension should be done slowly and with the purpose of trying to find a straight line from foot
through to hand. There is a lot of body awareness at play with this variation so take it slow. Most likely
there will be a disconnect between what you think your body is doing and reality. Filming from the
side and/or having a spotter can help manipulate the body into optimal alignment.
Angled Wall Hold - “7 Position” - One Leg Extension
(7) Box Rocks

Used to help athletes open shoulder angle for handstand position. Can be done with or without a
spotter. Place feet/knees on box. Set up so that hips are stacked over hands. Let shoulders drift
forward over hands, then push head/shoulders towards box working towards getting armpits to box.
Drill should be done without any pain in shoulders. Slow and controlled throughout range.
Box Rocks
(8) Handstand Rocks

Similar objective to Exercise 7. Start with hands close to the wall and slowly move further away as
position becomes more comfortable/stable. Move slowly throughout action.
Handstand Rocks
Stability Focus
Macro & Micro Stability
There are two areas of focus for handstand stability. Macro and Micro stabilty. Macro stability deals
with any major weight shifts that might occur to prevent falling over. An important note is that when
your hands are your contact point on the ground, the shoulders are initiating this shift/adjustment
(your hips do this when your feet are your contact point). The more overhead range you can access, the
more stable your handstand will become at a higher level. You will be able to access more muscle
groups and will be able to shift stress as needed to different areas of the body and not have to rely
solely on anterior deltoid for all stability. Anterior delt will still be major muscle involved, but the goal
is to not rely only on it. Not only will your handstand become more stable, but you will also be able to
hold for longer duration (discussion point below under strength section).
The secondary part of the stability discussion is with regards to Micro stability. These are the
minor/subtle adjustments that are made through the fingertips/hand and help keep the body stable.
Forearm strength and wrist mobility play a key role in being able to maximize the set up (fingers
facing forward so all can be engaged). Imagine playing piano against the ground. All fingers are
engaged against ground, digging into ground as needed to keep weight stable over hands.
(1) Plate Drills

Progression 1- Overhead Plate Drills (Macro): With plate overhead rock forward (planching action)
and back (arms behind head) to help understand max flexion and planching action needed for
stabilizing handstand through the shoulders.
Progression 2 - Overhead Plate Drills (Micro): With single or two change plates in hand, use subtle
action to push through hand/fingers. The wrist/forearms will be working to help understand the minor
adjustments made with fingers/hands when stabilizing the handstand.
Progression 3 - Overhead Plate Drills (Combo): This drill will combine two previous drills and act as a
way to work on both macro and micro stability in unison.
(2) Floaters (Back to Wall)
Stability exercise. Start with hands about 1-2 feet away from the wall. Keeping a tight body position,
feet are the only body part in contact with the wall. From here we are working on understanding the
role fingertips play in handstand stability. Athlete should feel like fingers are digging into the ground,
trying to pull feet off the wall to find a balance point. Feet can be kicked off the wall slightly to get
action going if needed, but only slightly...rest of work is done by fingertips.
Handstand Floaters (Back to Wall)
(3) Floaters (Stomach to Wall):

This variation starts from the top down, rather than ground up on previous variation. It is a more
challenging variation and should be used by a more advanced athlete who is comfortable rolling or
turning/pirouetting out of handstand if stability is lost. As one foot comes off the wall (second foot stays
in contact with wall as needed), weight gets pulled over hips over shoulders over hands which forces
fingers to engage micro stability and fight to find a balance point. As with all our stability drills, the
actions need to be very subtle. No drastic changes or weight shifts can be made or the athlete will fall
out of the handstand.
Handstand Floaters (Stomach to Wall)
Kick-up Drills
Using the wall can be a fantastic tool with learning handstands, but getting athletes more comfortable
away from the wall should always be the end goal. One way to assist with this process is to
incorporate a more strategic approach to the kick up process. Kicking up to handstand should not
be thought of as an all or nothing process. There is a building process that can be implemented so
athletes not only have stepping stones to build off of, but can also learn at a pace that is in line with
their comfort level.
(1) Tuck Jumps (Weight on Hands):

With hands planted on ground securely, think of creating an arcing shape through the hips so that hips
land on top of shoulders on top of hands. Do not think of launching the shoulders forward or allowing
heels to come over head/shoulders. Stay in deep tuck for this variation. Slow reps with feet staying low
to ground is optimal at first. This drill is labeled as weight on hands vs a handstand drill because we
want the idea of a full inversion to be taken out of the equation. Start slow with just the weight on
hands and help the athlete build more confidence before going to next step.
*this drill can also be done with back up against wall. The wall will act as a spotter in the case of an
athlete not being ready to do it fully freestanding yet.
Tuck Jumps (Weight in Hands)

(2) Kick Up Drill 1:
The set up is the most important piece to this first variation. Figure out which leg is the lunge or support
leg. Opposing leg will be the kick leg (first leg off ground). Arms start fully overhead to mimic where
they should be in the handstand. Hands are planted on ground and feet come off the ground only
slightly. A few inches off the ground maximum. This is purely to build an understanding of the kick up
pattern. Not to get to a handstand. This drill needs to be mastered if an athlete expects to become
proficient and confident with a freestanding handstand.
Kick Up Drill Version 1

Building off previous drill, athlete will kick up higher off ground with two main areas of focus. First, to
stay short of vertical no matter what. This is not a handstand yet. The angle will get closer to vertical
over time, but right now. Second, do not allow position to be compromised; meaning legs should not
come over head/shoulders. Body should not arch. Athlete should stay in straight line/hollow body
as angle builds higher. Legs can stay apart as needed. Only bring heels together once athlete feels
comfortable enough to do so.

This will be the culmination of the previous drills once the athlete is confident enough to get to
handstand with purpose and intention. This can be done with wall if no spotter is around, but the
obvious goal will be for the athlete to eventually get to a point of doing freestanding, alone. Start slow
and build slowly and diligently.
(5) Partner Kick Ups

Spotting is key to this drill. Spotters stand on side with midlines aligned where athlete’s hands are on
ground. Spotters should be prepared for an aggressive or timid kick up. Primary spotter will grab kick
leg off the ground, holding around hamstring and quad. Secondary spotter will grab lunge leg around
hamstring and quad. DO NOT wait for leg to come to hand of spotter. Spotter must go to the leg to
ensure a safe and comfortable kick up.
Strength Focus
Strength building in the handstand is something that needs more targeted attention from most
athletes. Each athlete should know their max handstand hold time (with wall) just as they know
their back squat or deadlift numbers. A good target to shoot for is 3 min of hold. Once reached, the
handstand will become a position of strength and a rest position in longer workouts.
Athletes should be testing their max handstand hold on a more regular bases. It can be a valuable
tool in learning where the stress points occur so it becomes clear where to focus accessory work.
Along with that, longer holds will give an athlete the ability to learn breathing techniques needed to
stay up for several minutes. The goal with any breathing inverted should be to mimic what the athlete
is already doing upright. Either nose breathing or nose/mouth breathing can work. Goal is to keep
blood flow going and to keep heart rate down.
When doing long holds, the name of the game is conservation of energy. Only the muscles needed
to stay inverted are working, so position becomes less of a concern. It is less important to point toes,
straight knees, etc when doing handstands for duration.
Capacity WOD Workout:

As learned in the endurance station, the application of clearance and tolerance workouts can be
used to create fatigue in a specific muscle group and then cleared using a similar movement pattern.
This technique has rarely been used for skill specific training and we’ve implemented it through
our CapacityWOD training to help with both gymnastics and weightlifting skills. For handstands
specifically, it can be an incredibly tool to help build longer duration holds into any athletes arsenal.
One variation to try is:
1)HS Hold (15 sec)

2)Arm Overhead Hold (15 sec)
3)Slow Arm Movement (30 sec)
x 5 rounds
The goal will be to create fatigue in the muscles used to hold the handstand and then assist in
clearing that fatigue with the slow movement during the 30 sec portion. For most athletes, this will
be a very challenging 5 min of work. As athletes progress, you can increase different areas of the
workout depending on if the athlete needs work on the strength or recovery portion. As an example,
an increase to the strengths side would be to do a freestanding handstand. An increase to the
recovery portion would be to pick up light dumbells and do the slow arm movement with additional
weight. There are always ways to increase the difficulty depending on the athletes specific needs.
Handstand Push Ups
Points of Performance
1) Tripod Position: equidistant triangle. Find equal weight distribution among all 3 points (hand,
hand, head). Top of head on ground, not forehead.
2) Train for the highest level version of any skill. NOT JUST THE STANDARD. (Never train solely
for a particular standard)
3) Understand the angle needed (finding equal weight distribution) for freestanding as well as
“swooping” (transferring of weight from 3 points back to 2) on return to HS.
Full HSPU Video Playlist
Handstand Progressions
1) Headstand Push to Plank: Great tool to help understand the angle with a freestanding HSPU as well
as the sequence of events that happens when performing a freestanding HSPU.
Start in headstand. Let body fall towards hands, then push to plank position. Remain hollow the entire
time. **headstands in general should be a bigger part of an athlete’s handstand training.
Headstand Push to Plank

2) Downward Dog HSPU (from feet and knees): Being stacked is the key to making this work.
Bring feet as close to hands as possible to allow hips to stack over shoulders. Create solid tripod
position at the bottom position. On the return back to full elbow lock out, drive shoulders open to a full
180 degrees. If hamstring flexibility is an issue, bend knees.
This scaling option can be challenging. Drop to knees prior to coming to tripod to shorten the lever
and simply the exercise. This can be an excellent scaling option for most beginner athletes.
Downward Dog HSPU
3) Handstand Pushups with Box/PhysiobaII: As a scaling option, a box can be used to assist with
grasping the understanding of a HSPU position/action. Stay stacked with shoulders directly over
hands to simulate the proper position. Knees on box if simplified version needed.
If athlete feels comfortable with box, the difficulty can be increased by using a physioball. Place feet
on ball get into stacked position and do same HSPU pattern. The instability of the ball will add an
element of core strength/awareness to the movement.
Handstand Pushups with Box/Physioball

4) Handstand Pushups with Partner: Positional drill (not strength drill). Spotters assist with descent
into headstand, creation of body angle, as well as weight shift from 3 points back to 2 prior to being
pulled back to starting handstand position.
5) Headstand Set Up w/ Wall: Another positional drill. Main goal is to find optimal distance away
from wall that allows for tripod to be put into place. Start in headstand with back of head close to wall.
Elbows at 90 degrees and only heels touching wall. Push to handstand keeping elbows in and heels
against wall throughout.
6) Handstand Pushups [against wall]: Position doesn’t change when doing these against the wall.
Keep working on keeping elbows in and hands facing forward. Hands will start a little further away
from the wall to allow for the body angle. The one missing piece here will be the body angle we see
during the freestanding versions.
Handstand Pushups [against wall]

Handstand Walking
1) Eye line 8-10 inches in front of hands. No longer neutral head position as seen with static HS.
2) Body in uniform arch position (no broken shoulder angle). This arch (directed by feet) dictates
the speed of the walk. The further the feet drift over your head, the faster you can potentially go.
3) Each hand placement is a bend and lock out technique. Elbow bent when hand off ground.
Locked out when hand in contact with ground.
4) A shift happens from shoulder to shoulder with each step. This shift helps to find a balance
point before hand comes down. The shift is initiated by the shoulders, not the hips.
Handstand Walking Progressions

1) Handstand Shifts [against the wall]: Hands flat on ground (shift side to side feeling more weight on
each shoulder). Move on to next progressions when ready...on finger tips, shoulder touches,
side touches, one arm holds. DO NOT start with Shoulder Touches. Drill is about weight distribution,
balance and control. NOT about ripping hand off ground and getting it back to ground before
collapsing. Use scale option that allows for correct technique. If needed, start in plank position and
build towards more vertical position.
Handstand Shifts [against the wall]
2) Box Inverted Walks: Starting in the same stacked position used in the box HSPU, athletes are
now walking around box with their hands while their feet stay firmly planted on the box. Drill is used to
help understand the correct rhythm for hands when walking in inverted position. Each step should be
done with a slow and controlled action.
Box Inverted Walks

3) Partner Wheelbarrow: Part 1: start in push-up position. Partner stands behind pulling feet off
ground so body is parallel to ground. Walk across floor making sure to lock out elbows when hand
comes in contact with ground. Keep core engaged, trying to stay in hollow position throughout
movement. No twisting from the hips or shoulders while walking. Part 2: same exercise as previously
described, but this time with feet on shoulder
Partner Wheelbarrow Drill

4) Handstand Walks with Partner: Partner spots in similar method to “partner kick ups” except
everyone acts as a primary spotter (done only with 1 spotter). After getting the athlete vertical, spotter
walks around so their stomach faces athlete’s back. Partner pulls legs forward and dictates the
speed of the handstand walk. While doing handstand, stay as tight as possible (keep legs together).
Head should be slightly up and feet should be tilting forward as you walk. The gait should be just like
walking on your feet, making sure to lock out elbows with each step.
Press to Handstand
Yes, strength is a key component of a solid press to handstand. The area of focus that sometimes is
neglected is the compression aspect (legs into torso). The exercises below help with compression as
much as strength to help develop the most efficient pressing action possible.
Press Progressions
1) Compression Sit Up: starting in layout position on back, roll up to seated position, finishing in
deep pike or straddle. Head comes up first, then back comes off the ground rolling through one
vertebrae at a time. Attempt to stay as compressed as possible through entire drill.
Compression Sit Up
2) Press Walks: Starting in straddle stance, place hands down on floor creating downward dog
position. Drag feet up to point in line with hands, making sure to stay in straddle position the entire
time. Keep shoulders stacked over hands and feel the compression. If dragging feet is too difficult at
first, athletes should start with slight jump.
Press Drags/Walks
3) Elevated Press Drill: The most difficult part of a press handstand is the first 6 inches of getting
your feet off the ground. Start with feet in straddle position on raised plane (45lbs plates work well).
Place hands on ground and again, the goal is to stay as compressed as possible while pressing feet
off ground. Find balance point with feet just off the plates, and bring them back down to starting point.
Similar to drill #2, if athlete isn’t able to press, start with jump instead.
Elevated Press Drill
4) Spotted Press Drill: The athlete sets up in straddled downward dog position. Spotter stands on
side of athletes hands and grabs around waist. Spotter uses knees up against athletes shoulders
to keep shoulders from drifting forward. As legs come off ground, spotter pulls athletes hips over
shoulder to complete pressing action. Spotter will need to pull aggressively to allow for proper
stacking. Once press is completed, spotter will lower athlete back down to ground with control
through same technical points.
5) Wall Presses: With hands down on ground approx. 1ft away from wall, get into straddle stand and
place back up against wall for support. From here, jump to point where legs are past horizontal. This is
a body control exercise, so attempt to complete press to handstand slowly and lower legs back down
to horizontal.
Wall Presses
6) Wall Presses w/ Rower and Physio Ball: Place back of rower/ball a few feet away from wall.
Feet go on seat, with fingertips up against wall (plank position). Rock feet towards torso trying to get
as compressed as possible. With shins on the rower/ball and hands up against wall create plank
position with body. Compress into deep pike resting shoulders up against wall stacking hips over
shoulders. If piked position is not possible, drill can be worked in tuck as well.
Wall Press with Rower
7) Wide Arm (Japanese Handstand): This is a very advanced position. Translates to the snatch
position extremely well.
Bar
Station
Bar Work
The goal of the Power Monkey bar station is to provide insight for building a solid foundation.
Strength, technique, and basic positions are essential for learning and mastering all movements
on the bar. We don’t think in terms of competition standards (rep or no rep) but rather in terms of
teaching quality movement that encourages individual progression, efficiency, and potential.
This mindset lends itself to longevity, shoulder health, and a long life of pull ups!
Theraband Routine
We encourage all athletes to perform this routine every day. It can have incredible value in shoulder
health and stability if done properly and on a regular basis.
Theraband Warm Up (Part I)

Theraband Warm Up (Part II)
Grip
1) Over grip/pull-up grip with neutral false grip: This is the standard grip used for most skills within CF.
Thumbs should be around the bar to ensure the athlete’s safety and to promote advancement of
skills.
2) Under grip/chin-up grip: This grip is useful for moderating strength exercises, specifically aiding
in the training of upper body pulling strength and developing the top end range of the pull.
3) Elgrip (Dorsal) Grip: Used specifically for certain gymnastics elements to increase difficulty. Not a
grip you will need to be considering for basic level movements.
Hang Variations
We use the hang as way to test your bar height requirements. An athlete should be able to perform
a full passive hang, making their body as long as possible, and not be able to touch the ground. This
allows for maximum power generation through body position changes.
1) Passive Hang: Fully extended position, braced neutral/slight hollow global body position
with
shoulders covering ears. Have to get strong in this position to be fully capable with a fluid swing/kip
action.
2) Active Hang: Same body position as passive hang but with full engagement of the scapular
supporting musculature. Ears should be visible and shoulder blades pulled down (depressed).
Strength and positional awareness of this entire range is needed for maximum.
Scap Pull Up
Scap Pull Up: *Improving the range of motion and building strength through this full range will
create higher potential for all dynamic variations on the bar as well as shoulder health.
Understanding and application of skill work.* Moving from a complete passive (relaxed) hang
into an active hang position:
full grip on bar

head neutral throughout
elbows locked out
initiate up in a straight movement through shoulder blades.
Scap Pull Up → 1/2 Pull Up

Scap Pull Up Plus: Starting with the same scarp pull from previous drill, initiate pulling action
from arm to help understand placement of body/arms during pulling phase (core to extremity)
keep elbows in line with shoulders and hand and pull only to a height where elbow angle is at 90
maintain hollow body position throughout pull
head neutral
Strict Pull Ups

Strict Pull Ups: Starting from a full relaxed hang to as high as you can pull (peak pull)
full grip on bar

head neutral throughout
start the movement with a scap pull up (core to extremity)
elbows in on the pull
tight, straight (slightly hollow) body
pull as high as possible without a change in body position
**For partner assist: partner should assist enough to allow a smooth pull with no change in speed or
body position. Help the athlete around the waist to get to a higher position than they are able to get on
their own. Athlete keeps pressure into the bar at the top on the way up and down to create stimulus in
a new range
Hollow/Arch Hanging Sequence (Stall Bars)
5-second hold each position:
Active hang
Relaxed (passive) hang
Hollow
Arch
L-Sit Tuck Hold

This sequence, especially on the stall bars, is useful to developing and strengthening the basic body
positions (or shapes) used to develop power on the bars.
Hanging Tuck Hold
Band Assisted Hollow Hold Drill on Floor

This drill is useful for helping athletes feel the correct hollow shape, as the band assists in pulling the
shoulders off the floor as well as makes it easier for the athlete to pull their ribs down and slightly tuck
their hips.
start position is on your back

loop band around your feet
upright row then press the band overhead
let the band pull your shoulders off the ground, think about pulling your ribs down and pressing
your lower back into the ground
let the band pull your feet off the floor, they should hover about 6 inches from the floor
Theraband Hollow Y Pull Backs
Partner Bar Arch Stretch

Overhead range of motion plays a major role in the arch position (on and off the bar.) When an athlete is
restricted in that position, the potential to generate power through a kip is limited, and the likelihood of
injury is greater.
full grip on bar - elbows locked - head neutral

feet together - body relaxed
partner pushes on shoulder blades
communicate with partner for intensity adjustments - always push/lower slowly and with control
10-15 sec holds in both hollow and arch
Partner Stretch
Chest/Upper Back Banded Kip Swing Drill
The purpose of the drill is to teach the athlete to move through the shoulders
into the hollow and arch positions.

band at chest level (slightly higher or lower for females)
full grip
elbows locked out
head neutral
tight body with feet together
movement initiated through shoulders
hollow and arch feeling the stretch in the arch and hollow positions
**ideally the bar height allows for a full swing through the bottom with hips/knees extended and toes
pointed without making contact with the ground.
Kip Swing
Looking for all the same points of performance seen in the banded kip swing drill.
full grip
elbows locked out
head neutral
tight body with feet together
movement initiated through shoulders (not hips)
hollow and arch feeling the stretch in the arch and hollow positions.Angles are our enemy...curved
shapes and straight lines are our friend.
*ideally the bar height allows for a full swing through the bottom with hips/ knees extended and toes
Bar Kip Swing
Kipping Pull Up Building Drill

Kipping Pull Up Building Drill

Kipping Pull Up + Chin Over Bar Hold
The focus of this drill is to: Assess strength at the top of the pull work on the straight (slightly hollow)
position at the top of the pull If the body position is of at the top, there’s a good chance that the
rhythm will be thrown off. This is another opportunity to work on squeezing the body tight. No angle at
the hip. No head tilt and eyes forward!
3 Versions of Descent:
1) C Shape: this version aggressively pushes shoulders away from bar from top of pull leading to a large
circular downward action. This type of descent leads to an athlete working through a range of motion
that is too dynamic (angle from shoulders, elbows, etc.).
2) I Shape: this version is seen with someone who has a strong pull, but very little shoulder/t-spine
mobility. The descent is very vertical and each rep relies on a strict action with no efficiency from the
swing. This athlete needs to spend much more time on mobility and kipping mechanics on their own.
3) J Shape: this is the preferred descent. Chin away from bar on descent with more vertical drop in
mind. Once head clears bar, shoulders drive forward hitting arch position when at peak front swing.
Timing and position of this descent is critical in maximizing the full potential of the swing.
Kipping Pull Up + Chin Over Bar Hold
Spotted Variations of Kipping Pull Ups

Spotting from the side, hands on the lower back and hamstring, this variation of spotter assistance
has potential utility in helping athletes feel the rhythm of the swing, especially the push away to
hollow body “down” swing between reps.
Spotted strict pull ups, partner spots from the hips which reinforces correct global body position and
overall tightness.
Stall Bars
Compression stretches for mobility development (followed with motor control drill). The following stall
bar drills highlight a method for using gravity to assist in the development of more hamstring and
compression mobility. Improving these areas has many potential benefits, of particular emphasis
is how this mobility can lead to much greater efficiency in T2B technique. We performed a mobility
sequence where we used the gravity assisted positions to move into end range position, then
followed up with a strict toes to bar (or high leg lift) and paused at the top range to build control in that
range.
LAYDOWN T2B
Prioritization with this drill is to keep lower back on ground and bring legs up towards bar. Activation
should be from hip flexors and abdominals, with minor let activation. Will create proper movement
pattern for strict TTB. Great exercise to prevent excessive pull down seen with learning kipping version
prior to strict.
Strict T2B/K2E
Focus on the compression coming from a tuck under of the hips and not a lean back (push away from
the bar) with the upper body. Compression is a combination of 4 elements. Two strength (hip flexors
and abs) and two mobility (lower back and hamstrings).
Full grip
Elbows locked out
Slowly pull legs up
Control the movement (get as high as possible without changing speeds or using momentum)
Spotter can help get the feet higher (lower slowly through the full range)
Strict T2B
Kipping T2B (Building Drill)

Same idea as the pull up builds. Athletes are building correct movement patterns, positions, and
strength. As mobility and strength improve concurrently, an athlete’s T2B build should get higher
without any deviation in basic technique. Same points of performance as the strict version in terms of
body position:
Full grip
Tight global body position changes to generate power (hollow/arch)
Hit the hollow position then scoop the toes and tuck the hips under no shoulder angles
Each rep should pass through a full hang position directly under the bar.
Kipping Toes to Bar

Bar Muscle Up Turnover Drill (Between Panel Mats/Plates)
Core flexion work is typically done in high rep (endurance based) effort’s. The bar muscle up
requires a fast turnover. The goal behind this drill is to train to flex fast and create upward & forward
momentum lie flat with arms between 2 panel mats tight body (feet together, rib cage down) sit up
fast into locked out support position with eyes forward - heels hit the floor on turnover or hold an L-sit
move fast but maintain tension lowering the height of the mats will make this drill easier.
Bar Muscle Up Turnover Drill
BUILDING THE BAR MUSCLE UP

The body position for the bar muscle up is an extension of the kipping pull up. They are the same skill
along one single continuum. Mastering the fundamental hollow/arch positions in the swing and
working strict pull up technique is essential for building a solid kipping bar muscle up. Learn to pull
high in the kipping pull up with a tight, straight (slightly hollow) body and keep the eyes forward.
Prioritize good body positioning with a high pull before worrying about the turnover and you will be in
good shape :)
DIFFERENT STYLES OF BAR MUSCLES UPS

Strength bias: more vertical body position.
Hybrid: slight front and back swing, arch is held longer in order to utilize some of the swing
momentum to aid in arcing the shoulders over the bar. Glide kip/swing bias (demo).
GYMNASTICS TAP SWING (HOLLOW, ARCH, KICK/SCOOP)

Use the same positions we emphasized at the onset of the bars session. Now the positions and
transitions between them can be used to generate swing, or power to move the body around the bar.
These basic positions and gymnastics tap swing form the basis for a majority of the bar movements
in the sport of gymnastics.
Tap Swings
Kip Mechanic Visual Guide
Maximum Efficiency: Initiation of Movement from Shoulders
HOLLOW (shoulder initiated) ARCH (shoulder initiated)
Inefficient: Initiation of Movement from Hips
HOLLOW (hip initiated) ARCH (hip initiated)

Swing Visual Guide
HOLLOW, ARCH, KICK
UNIFORM HOLLOW: Set up
KICK/SCOOP: Utilization of Power
UNIFORM ARCH: Generation of Power

Ring
Station
Gymnastics Rings
Ring training can be broken down into 2 separate categories:
Strict/Strength-based Movement
Dynamic/Swing-based Movement
*Both components need to be worked on simultaneously to understand the proper building blocks to
advanced skills. With this mentality in mind, please note that a proper swing needs to be mastered
in conjunction with strict action to eventually apply to a skill such as a kipping muscle up. Any skill
requiring a basic swing can never be fully mastered until the swing is in place and consistent.
False Grip/Neutral Grip: When to Use Them?

False Grip be utilized with any movements that are strict or strength based. Cutting down of the lever
by creating an angle at the wrist will allow for a mechanical advantage.
False grip is NOT used during dynamic action. Anything requiring a swing/kip will be from a neutral
grip. The reason for this is because of gravity’s work on the body. When coming through the bottom
of a swing, the intention is to be at our absolute maximum bottom position so we can create a fluid
swing. Any angles are our enemy and gravity will eventually pull us to the bottom point, no matter
how strong an athlete is in a false grip (“GRAVITY ALWAYS WINS”). False grip in dynamic action will
lead to slack. Slack leads to unnecessary stress. Stress leads to potential injury.
False Grip
False Grip Ball Drill

Hold a ball in one hand (tennis, lacrosse, baseball, etc.) and wrap wrist around ring. Opposing free
hand hangs on to ring in neutral grip. Attempt to hold on to ring by your wrist, not grabbing ring with
your hand. This drill forces you to stay in false grip position, keying in on the locked in wrist position.
Start out with free hand grabbing the other ring for support. Build to point of being able to support
without second hand.
False Grip Ball Drill

Strict Ring Muscle Up
Skill Breakdown
1) Support: At top point of muscle up, must get used to holding body in the correct support
position. Head and chest are neutral, elbows are locked out, and keep body as tight as
possible. The critical portion of this is to work on turning hands out (external rotation) as much
as you can. Use the spotting technique discussed. Grabbing rings/hands and assisting with the
external rotation, making sure to keep rings propped up against the sides of the person the
whole it me. If person isn’t quite ready for this support on rings yet, have them work on the
support position on boxes, parallel bars, or placing parallettes on boxes to show off ring turn
out position. Perfecting position on static apparatus should always be first line of defense prior
to working towards dynamic apparatus.
2) Pull Up: Make sure to keep hands/elbows as close to body throughout movement, pulling
up as high as possible. When you hit the top of the pull up hold rings to chest for 2 seconds
before coming down. This action should be done slowly. Objective is to always finish with
shoulders as high above the rings as possible. This will allow for a much more manageable
turn over/transition. Eye line stays on horizon and torso remains vertical through pull.
3) Dip: Starts from the goad support position and goes all the way down as far as you can go.
The bottom position is very important in building the deltoid strength and flexibility to be able
to handle the turnover on a strict muscle up. Work on trying to get shoulder to be as close to
top of hand as possible. Hold that bottom position for a couple seconds, before pushing back
up. Working on these strict dips on a fixed apparatus (parallel bars), is an ideal way to build
the strength and flexibility without worrying about the instability of the rings. If you have
access to parallel bars/dip bars/boxes/ etc., USE THEM!
It is critical to perform dips safely to avoid any overextension of the joint. When performing a dip,
work within a range where you can keep your shoulders neutral (no internal rotation). Keep ring the
head up and eye line on a fixed paint will assist with this position.
Train your dip as you train your squat. The objective is to become STRONG, COMFORTABLE, AND
FLEXIBLE (S, C, & F) in the bottom part of your dip in the same way you are working to become S,
C, & F in your squat. Incorporation of more tempo and pause dips will be an incredibly valuable tool
for any athletes training.
4) Turn Over: The hardest point of muscle up. First thing to remember is to keep rings against
body and elbows in throughout this ac;on (magnets running along sides of body). Try to get
shoulders on top of hands by crea;ng a small arcing ac;on with your shoulders then pushing
head/chest forward.
Creating repetition within this turn over to build muscle memory can be a challenge. One great
exercise is the low ring turn over drill. Set rings to peck height. Plant feet directly under rings. Grab
rings in false grip and tilt body all the way back to an angle, pivoting from feet on ground. From this
position, keep hollow body the entire time. Pull rings towards body and roll to bottom of dip.
NO HIP DRIVE NO MOMENTUM. All pull and control. Repeat action. At its core, a strict muscle up
is a combination of a high pull and a low dip. By improving these two pieces individually, the skill
will in turn improve.
Strict Ring Muscle Up
Strict Muscle Up with a Partner

Working with a partner on strict muscle-up is an underutilized training tool. The partner spotting
stands on a box and holds around athlete’s hips. Partner assists through movement making sure to
spot only enough to help complete movement. As the athlete becomes stronger, the partner can spot
less, allowing the athlete to do more on their own. Building trust with partner is very important, so as
a spotter make sure to assist firmly creating comfortable situation. Don’t shy away from being a
good spotter!
Kipping Ring Muscle Up
***NOTE: learning a strict muscle up assists tremendously with the learning curve of a kipping
muscle up, but the reverse is not true. As an athlete, please consider learning strict movement before
dynamic as indicated in the “Hierarchy of Gymnastics Movements”.
Secondly, spending time on mastering a proper basic swing is instrumental in creating

efficient actions.
Points of Performance: The Ring Swing

The initiation of these shapes is created from the shoulders (NOT the hips) with anything dynamic,
we don’t want any angles. No false grip. No elbow bend. No shoulder angle. No hip angle. Body
should be in one nice continuous curved shape from hands through to feet.
Neutral grip. No false grip with dynamic action.
Palms are facing in the direction to allow for constant pressure to be put on the rings. In this case it
will be palms facing forward.
There are a few important elements to perfecting a ring swing. First is understanding that the goal
with a swing is to be as fluid as possible and to allow the whole body to be involved within the
movement. Any dead weight or body parts that aren’t involved with the movement end up taking away
from the efficiency of the skill. Whenever working on swing, remember the mantra “Angles are Our
Enemy”. This was mentioned earlier with the false grip discussion as well. Allowing for a completely
extended body position will maximize torque through the bottom of the swing. Along with this point is
the consideration of:
1) Position: 2 positions of our basic swing are seen in a ring swing: - Arch and - Kick (or Hollow)
2) Timing: patience is a virtue when it comes to swinging. Any anticipation of the end result will
cause a stunting of the potential swing. Allow the swing to develop all the way through to the kick/
hollow before moving to the next step. This leads to...
3) Reaction Point: the reaction point is the point when an athlete goes from a relaxed controlled
swing to the dynamic action associated with sitting up into support. Imagine a cobra striking its
prey. They are patient until it is time to strike. When they strike it is with 100%. This is the same
thought process when going from the timing portion of the swing into the reaction point.
When it is time to react, there can’t be any hesitation.
Basic Ring Swings/Towel Drill

Kipping Ring Muscle Up
Ring Swing Accessory Exercises
V-Outs: Helps understand the tension and position needed in the front part of swing. As mentioned
multiple times, no angles when swinging. A proper front swing relies on a pulling back on the rings,
not down. This can be counterintuitive at first. The V-Out drill develops this understanding in a
controlled environment. Key in on locked out elbows and opening through the shoulders here.
Rings are set up to pec height. Feet planted on ground a couple feet behind rings. Athlete sits back into
deep squat with rings overhead. Extend fully out of legs, then extend rings fully overhead. Return back
to squat in the same manner. Keep tension in the rings the entire time. No slack.
NOTE: Hips are not initiating the action, though they will open a bit because of the set up. The focus
in this drill is the shoulder angle.
NOTE : Drill can also be done on laying on ground with theraband overhead.
Theraband Hollow Y Pullbacks
HORIZONTAL ROWS (STATIC): With a partner holding your legs at horizontal and keeping body
as tight as possible, work on row action trying to get chest up to rings. Hold top part of row action for
long second before letting body back down to starting position.
Horizontal Rows (Static)

HORIZONTAL ROWS (SWINGING): Start with smooth, relaxed swing. As feet come into view during
front swing, initiate pull towards torso so that the body rises horizontally up toward the rings. Be
sure to maintain tight, hollow position during pull/row. Remember to maintain pressure on the rings
as the body falls back into the back swing so the swings continue to build. Being able to continue
momentum is important when the athlete is prepared to begin linking MU’s.
The following drawing depicts the Hollow, Arch, Kick (H.A.K.) discussed in the bar section, but in
terms of rings.
HOLLOW
Horizontal Rows (Swinging)
The drawing depicts the Hollow, Arch, Kick
(H.A.K.) as discussed in the bar section, but in
terms of rings.
NOTE: the area shaped in red =
shows the angles we are dealing with on rings KICK/SCOOP
with skills such as kipping muscle ups. In this
case, only the arch and kick portions of the
swing are visible.
IT DOES NOT MEAN THE HOLLOW IS NOT

PRESENT. It happens closer to vertical on ARCH
rings. As you can see here, it happens outside

of the shaded area, so it’s not something we
need to be concerned with unless you are a
higher level gymnast.
Iron Cross Drills
Boxes:Set boxes up next to each other with a channel in between. The channel should be just wide
enough to fit torso in between.
-Lay arms flat on the boxes and press arms down against box working towards lifting legs
off the ground. As you become stronger within the position, move boxes further away from
each other extended the lever. Every inch of increased distance will become increasingly
challenging. Don’t go too far too quickly.
- Also, this will put a lot of stress on the elbows. Please be conscious of building elbow
connective tissue to be able to consistently handle the added stress
Iron Cross Box Drill
Straps: Arms are placed on the inside of ring straps starting closer to elbow. See above comments in
‘Boxes” for the cues.
RING THING®: The RING THING® can be a fantastic tool to assist with understanding technique
within positions. Start with arms fully locked in support and lower body down to an angle that is
manageable with locked out elbows. Pull body back up to support and continue to build towards a
horizontal arm position.
Iron Cross Incremental Pulls – RING THING®

Iron Cross — RING THING®
Iron Cross with spotter — RING THING®
Parallel Bar Work
Paralell bars/Paralletes
Spending time on a static apparatus is critical for all athletes hoping to build strength and stabilization
within their core and shoulder joint. Many times, static apparatus is glossed over and athletes
jump directly to movements on dynamic apparatus (ie: rings) before they are capable of securing
themselves within static positions. Incorporation of the exercises below will go a long way in
developing the body awareness and stability needed for higher level movements.
Support Holds
Grab bars and hold body in an upright vertical position. The key with this drill is to be as tight as
possible and make sure your whole body is in one line. Squeeze glutes and quads to engage lower
half. While holding and make sure elbows are locked out (inside of elbows facing same direction as
eye line). Head should be facing straight forward (try and spot something on the wall in front to keep
things visual). Press down into bars elongating neck and spine to help create a long body position.
Parallel Bar Support Holds
Shoulder Shrugs
From the support position, shrug from your shoulders as far down as possible, then push back up to
the start position. Elbows and body do not change position in this movement (elbows always locked
out). Only thing that is changing is the sinking action in the shoulders. When starting, range of motion
might be limited. Work towards a larger range over time.
Parallel Bar Shoulder Shrugs
Tuck/L-Ups
Starting in the support hold position, bring knees up towards horizontal position then let lower half
return to start position. Torso does not change vertical position during this exercise. Once you
become strong with the tuck version, attempt same action with straight legs. Objective is to bring legs
to perfectly horizontal position with complete control. The slower the better.
Support Hold with Tuck Ups

Pike Ups
This action is all about compression. It takes a lot of hip flexor/upper abdominal strength and
hamstring flexibility to do it correctly. The starting position is again the support, but as you bring
straight legs up towards horizontal, your chest comes down as well. Again, elbows are locked
the entire time. With each rep you eventually want to aim to get your chest to hit your thigh area
with the completion of each rep. Along with the compression, another important factor here will be
coordination and shoulder stability. Linking the reps will be challenging at first.
Support Hold with Pike Ups
Tuck Holds
This is the precursor to the L-sit hold. Starting in support position, bend knees 90 degrees and hold
legs at a horizontal position. Torso stays vertical throughout movement. When this becomes easy,
attempt to extend legs and hold with legs completely straight out. This is the full L-sit position.
Parallel Bars Tuck Hold
Upper Arm Support

Standing straight up, place under part of biceps area on bars. Bend elbows at around 90 degrees
and grab the bars with a solid grip (thumb should be on top of bar). If needed, bend knees and hold
yourself up off the ground in this upper arm position.
Parallel Bars Upper Arm Support
Chicken Wings
Starting in the same upper arm support position, sink in shoulders as far down as you can while
still maintaining control of the action. From there, push down and raise shoulders to highest point. It
should resemble the action of a scapular pull up. The range is very important with this drill, so see
where your limits are on both ends.
Parallel Bars Chicken Wings
Upper Arm Dips to Support

This drill is great for working on the most difficult part of the muscle up, the turn over. Starting in the
same upper arm support position, through shoulders forward, attempting to come off your upper arms
to a position where you are supporting all your weight on your hands. It will essentially be the bottom
part of a dip. From there, complete the dip action to full support position, and do the whole skill in
reverse to end up back in the starting position up upper arm support. Repeat this action. If you get
strong with this action, a solid turn over on muscle ups is not far off.
Upper Arm Dips to Support

Basic Swing
This takes a long time to master, so bear with the progress. Starting in the support position, get
your body moving in one piece, similar to the swing action we worked on bars. Getting this action
to be fluid will allow for some more advanced parallel bar training. Keep this mantra in your head...
HOLLOW, ARCH, KICK.
Dip Swing
Take the basic swing action, and when you hit the back part of the swing, start the downward portion
of the dip. As your body comes past vertical, you should start the upside of the dip action so when
your body reaches the front peak of the swing, you have fully completed the dip action and elbows
are locked out.
Dip Swing
Dip Swing to Straddle

Same action as the dip swing, but in the front of the swing, separate legs and straddle the bars (one
leg over each bar). Repeat action multiple times to get a feel of the timing.
Dip Swing to Straddle
Horizontal Row Holds

Grab bars from on the outside with shoulders below the bars. Bring feet up to bars and lay heels on
top of bars. Keep whole body as flat as possible and pull, in a rowing action up. Pull chest up towards
bars and hold top position for a long 2 seconds before lowering self back down to extended elbow
position. Repeat action.
Horizontal Rows
Dip Front/Dip Back

This is a difficult drill, so be patient with it. It is a combination of strength and timing. Objective here is
to use the basic swing to dip on the forward swing, then again on the backward swing. Eventually, try
and linking them up.
Dip Front/Dip Back

Parallel Bar Walks
Two things are key to an efficient movement here. One is staying tight in whole body, so do your best
to keep legs together. As you get tired, staying tight will become more of an issue, but really work
on keeping legs together as long as possible. Force yourself not to sacrifice technique! Second is to
keep elbows locked out with each step. You will save a lot of energy this way.
Strength Test on Parallel Bars

• Test your strength: walk down bars...5 dips, walk back...5 dips, walk down...4 dips, walk
back...4 dips...all the way down to 1.
• Scaled test: start from 3 dips and decreases to 1 dip.
Jump Rope:
The Rx Method
Rx Jump Rope Method
The Rx Method is a teaching process that provides a foundational structure for jump rope training
that both enhances one’s jumping skills and allows them to become a better teacher of jump rope.
Utilizing a systematic and progression oriented approach The Rx Method teaches awareness,
positioning and sequential operating order to promote ideal movement patterns in athletes ranging
from beginner to elite level. This course will enhance your overall jump rope knowledge and skill
level.
Overriding Philosophy
Minimize Your Variables, Maximize Your Tolerances, Isolate Your Positioning. This simply means to
eliminate wasted movements or angles, create ideal spacing between your body, the rope and the
ground and then maintain those positions that yield consistent success.
Competitive Philosophy
You never have to be first o the rope. Strive to be Freshest o the rope. Know your optimal
performance speed to keep heart rate down, minimize muscular fatigue and maintain a comfortable
aerobic threshold. Striving to go unbroken is usually smarter than striving for speed. In short, make
Double Unders your recovery movement. The next movement in your workout is probably more
taxing.
Underlying Philosophy
You should know your optimal jump rope length, weight and style to use when stakes are high (ie. In
competition) and you have the choice to use your own equipment. Otherwise, train yourself to jump
rope e ciently with everything and anything. No matter the length, weight, handle type, bearing or no
bearing, mono directional swivel or multi directional swivel it should not matter. You need to have the
confidence to pick up any rope and complete the task at hand. The best way to accomplish this is
to train yourself to be e cient with the shortest rope length possible and the heaviest rope possible.
When you’ve mastered those 2 extremes it allows your adaptation to any other type of jump rope to
be seamless and e ortless. It does not usually work the other way around. Jumping with long and
light ropes only prepares you to jump with long and light ropes. You have become, in a sense,
a specialist.
© All Material Copyright of Rx Smart Gear, Inc. 2015

I. Bounding and Posture
1. Athletic Neutral – feet together, neutral lower lumbar, arms relaxed at sides.
2. Human Pogo Stick – Upright Plank are great visual metaphors.
3. Heel Pulses, Low Singles, High Doubles, Higher Triples.
4. Gaze Point forward and down at 45 degree angle with eyes only. Head neutral.
5. Jump Rope Triple Extension ie. Ankles, Knees, Hips. Core remains tight.
6. Utilize stretch reflex of calves and Achilles by exploding into the floor with power from glutes
and quads.
7. Less angles in the body allows for consistent rise and fall in the same spot.
II. Rotational Mechanics

1. Axis of Rotation is between Hip Crease and Hip Bone (wrist circles must happen in this
zone).
2. Elbows pulled back, Forearms forward, Hands to the sides, Palms facing forward.
3. Use Peripheral Vision to locate hands and “Stay inside framework”.
4. Lightly grip handles between thumb and index finger. Remaining fingers softly wrap around
handles for support. Thumb and index finger should not touch.
5. Generate rope turns from elbow to wrist with quick, soft snapping motion.
6. Wrists should be relaxed and rotate as the primary swivel not locked in place. This will reduce
fatigue in forearms/shoulders as well as give length back to your rope.
7. Bottom of Rope’s Arc should lightly graze the ground 10”-12” in front of toes and clear
overhead by 10”-12”.

III. Tempo and Timing
1. Rope must get into orbit as quickly as possible by sending rope backwards first.
2. Large hand loop backwards to small hand loop forward pulls the rope overhead in full form.
3. Rope Speed is only enough to keep it taught and round.
4. Loading for the jump happens when rope goes up overhead.
5. Visually spot the rope as it drops in front of head and torso.

6. Wait to jump until the rope drops below the knees.
7. Quick tempo singles reinforces good bounding and promotes tighter wrist circles.
8. High, floaty doubles allow for slower moving rope and promotes better timing.
9. Strive for same rope speed and wrist circles for Singles and Doubles.
10. The focus for triple unders should be on elevated bound, controlled rope speed and fixed
hand placement. The Rx cue is Rise Before Rope. When rope speed is priority this hampers
your ability to connect triple unders.
Sizing Your Rope

Sizing your rope to your body first then molding your jumping position to fit within that rope length is
the best sizing approach. The Rx standard promotes a base of pectoral muscle, under ONE foot and
back to base of same pectoral muscle measurement (excluding the handles). If the cable is higher
than the nipple then it is too long.
As your skill level improves the goal is to shorten your rope length as much as possible until you
experience failure then add an inch or two back. Simple physics tells us that a smaller wheel has a
faster cycle rate and less drag than a larger wheel and a shorter jump rope is lighter than a longer
jump rope. Lastly, a shorter rope will encourage more compact positioning which is biomechanically
more efficient.
Always Have a Plan

Stage your rope so that you pick it up, start it, stop it then put it down the same way every time.
This minimizes wasted movement and transition times. Stay clear of any seams or uneven surfaces
in the floor that can disrupt or hamper your rope’s path. Learn your own imbalances and common
catch points. Then give yourself reminder cues to self manage those imbalances while jumping.
Videotaping yourself from the front and side view is hugely impactful to detect imbalances.
Control Your Variables

In competition if you use an adjustable jump rope then keep a complete back up jump rope as well
as all of the hardware and tools to ensure the rope is operational if/when failure occurs. Or eliminate
those variables by using a jump rope that doesn’t have any failure points (hint: Rx).

General Performance
Markers
The Rx 30/60 Time Trials
The goal is to assess how many double unders you can do in 30 seconds and separately in 60
seconds while keeping a relaxed pace, low heart rate and minimal muscular fatigue. Typical numbers
going unbroken are 48-52 DUs in 30 seconds and 98-105 in 60 seconds. Target goal is 50 DUs in
30 seconds and 100 DUs in 60 seconds. Next, time yourself performing an AMRAP of DUs in 30
seconds and again in 60 seconds. The goal is to go as fast as possible and accumulate as many reps
as possible. Notate how many trips, how spiked was the heartrate, how much fatigue and tension you
felt in your arms and shoulders. Now compare how many more reps you achieved than your relaxed
pace, if any at all. You determine the risk vs. reward. Practice both scenarios to be well rounded.
Strive to make double unders your recovery movement in a work out and have the confidence you
can rattle o 100 double unders quickly if the need arises. Remember that it’s less than 60 seconds of
work.
THE RX JUMP ROPE COMPLEX

Use this complex as a training tool and even a fun warm up. The goal is to keep hand positioning
consistent throughout the complex and keep the rope pace fairly consistent for all movements. Use
high knee position with foot directly under your hips when doing the single leg and running in place
drills. Practice to go unbroken. Then do 3 rounds for time. 10 regular single unders, 10 right leg
single unders, 10 left leg single unders, 10 running in place singles, 10 double unders. Once you’ve
mastered this complex turn it up to 20 reps per movement and then 30 reps and so on.
THE RX TRANSITION WOD: Modified Flight Simulator

Unbroken double unders 5, 10, 15, 20, 25, 20, 15, 10, 5 with 5 burpees in between each set of
double unders. Start and end with D/Us. Only re-do the set of D/Us you break in. Practice the Toe-
Catch to Horseshoe placement. Take one step behind your rope and do burpees with chest just
behind the rope. Practice a seamless transition with no extra steps or movements between double
unders and burpees. You can vary this work out with push ups or air squats in place of burpees.
Use any body weight movement that requires you to put your jump rope down. Set the reps at a
challenging number to practice working under/at your lactate threshold.

Final Thoughts
Treat jump rope like any other skill that you apply attention to detail and do a lot of isolated skill work
(much like you do with the Snatch or C&J).
You should think of the jump rope as a fitness tool like a dumbbell or kettle bell and not like a
personal accessory such as your training shoe or fitness apparel. Know your ideal jump rope specs
that you are most consistent with and use that when money or bragging rights are on the line.
Otherwise, train with as much jump rope variation as possible. Even use a variety of jump ropes
during one work out. It will force you to adapt to the instrument in your hands at various stages of
fatigue.
Remember the adjustment for rope length is just sliding your hands up or down along your body not
out away from your hips. This practice will make you a more confident, well-rounded athlete who will
never fear any jump rope wod. NOW GO ELEVATE YOUR FITNESS!

Kettlebell
Station
Kettlebells
Fortitudine Vincimus = by Endurance We Conquer
STRENGTH ENDURANCE POWER ENDURANCE
SKILL TRANSFER
Learning Objectives:
1. Improve performance through better biomechanics.
2. Improve performance through movement synchronized breathing cycles.

3. Perform progressions of Single-Kettlebell exercises (Endurance Focus; i.e. Russian Swing,
American Swing, Clean).
4. Perform progressions of Double-Kettlebell exercises (Power Focus; i.e. Clean, Press, Push
Press, Thruster, Jerk, Long Cycle, Double Snatch)
For optimal results, focus on precise movement and rhythmic breathing patterns during all Kettlebell
lifts. Optimizing your technique (i.e. virtuosity) is the most important aspect this training session.
Focus on technique, timing, relaxation and coordination. Movements that are more efficient, effective
and purposeful will automatically result in be better performance, endurance and power output.
There is no such thing as style in kettlebell lifting (Hard vs Soft). There are only different approaches to
training and different training goals. Endurance is the ability to resist fatigue and to effectively recover
during and after activity. It is typically characterized by either the number of repetitions until failure, or
by the amount of time one can maintain a prescribed pace. Endurance is a determining physical factor
in Kettlebell Lifting.
The application of kettlebell sport techniques and cyclical breathing cycles will prove to be an
invaluable tool for increasing your work capacity over broad time and modal domains.
Benefits of Kettlebell Training:
1. Classic Kettlebell exercises (i.e. snatch, jerk, long cycle), performed for time, are cyclical in
nature and fall into the same category as running, biking, swimming or rowing. Practicing the
classic kettlebell lifts will improve cardiovascular endurance, strength endurance and power
endurance.
2. Develops joint flexibility, strengthens tendons and ligaments as well as many stabilizer
muscles.
3. Excellent rehab tool to train around and fix common injuries of lower back, shoulders, knees,
elbows, wrists).
4. Develops serious grip endurance and a resilient core.
Transferable Skills:
1. Compound movement patterns and double knee bend similar to Olympic Weightlifting.
2. Cyclical breathing patterns will reduce muscular tension, lactic acid build up and oxygen debt
resulting in dramatic increases in performance and work capacity.
3. Kettlebell Jerk technique is very similar to “PEZ” technique with the barbell.
4. How your grip the kettlebell handle(s) to begin a swing, clean or snatch (i.e. “external” hook
grip with neutral/straight wrists) is similar to how you grip the handle of the Concept2 rower.
5. How you grip the kettlebell handle(s) when it’s in the rack or overhead position is similar to
the false grip on rings.
6. The process of “hand insertion” (i.e. neutral grip to “false grip” on KB handle) during a clean
or snatch is similar to the grip adjustment made when transitioning during the swing/kip on the
rings to the dip position.
7. Movement of the hips and deflecting torso when jerking two kettlebells overhead is very
similar to the technique used in stone lifting, keg lifting, weightlifting and other strongman/odd
object lifts.
8. Torso deflection during the descent from rack or overhead position, eliminates stress to lower
back and can be applied to barbell cycling.
“Methods are many,

Principles are few,
Methods always change,
Principles never do.”
- Anonymous
Russian Swing
I. Set Up
1. Feet between hip and shoulder width apart, feet parallel. Kettlebell begins 3-6 inches in front
of the toes.
2. Settle into a power position by bending the knees slightly, head neutral, chest open and
shoulders back and down.
3. Initiate the hinge by pushing the hips back, allowing the torso to drop down while the knees
push back as well creating a vertical shin position with the femurs angled back, allowing for
increased hamstring tension and posterior chain engagement.
4. Allow your weight to shift into the heels and grip the kettlebell with both hands, with your gaze
fixed on the floor 10-15 feet in front of you. Note: Grip handle palms down, neutral wrists, and
“external” hook grip (i.e. thumb attached to tip of the index or middle finger).
5. Perform a back swing by keeping your weight in your heels and hiking the kettle bell back
between your legs.
II. Execution
1. As the Kettlebell reaches the apex of the of the back swing, drive through your heels and fire
through your glutes to extend your legs, hips, and back until you are in an upright position.
This action should launch the Kettlebell to chest height. Note: Arms must be relaxed; shoulders
stay back and down. The shoulders provide the pivot point. This should not be
viewed as a deltoid exercise.
2. Allow gravity to bring the kettlebell back down towards the hips. Just before the forearms
crash into the pelvic area, hinge at the hip, sitting your weight in the heels and allowing the
shins to become vertical again, fully engaging the hamstrings and posterior chain.
3. Repeat the above steps for time or desired reps. Quality reps: reinforce positional strength
through correct hinge mechanics and muscle engagement.
“It is important to not only be faster, but to maintain that speed though
time. With endurance, we not only outpace the enemy but maintain a
higher tempo longer than he can...”
-WARFIGHTING, USMC
III. Focus
1. Grip: Similar as in rowing; wrist straight. External hook grip, just enough to keep the bell from
flying out of hands.
2. Knee action – similar to double knee bend in Olympic Weightlifting.
3. Hip action - Wait until your forearms are almost touching the front of your hips before your
perform the hip hinge.
4. Breathing: 2 breathing cycles for every swing.
5. Coordination, timing, breathing, and relaxed movement = effortless power!
“It doesn’t mean a thing, if you

can’t do a swing.”
- Jeff Martone
American Swing
I. Set Up
1. Begin from the start position described in the Russian Swing.
2. Perform a back swing by keeping your weight in your heels and hiking the kettlebell back
between your legs.
II. Execution
1. Drive through your heels, rapidly extend your legs and hips. As your legs and hips reach full
extension, tighten your glutes.
2. Keeping the arms relaxed, allow the kettlebell to float to the overhead position. As your arms
straighten, tighten your grip.
3. At the top of the swing, your biceps should be in line with your ears, keeping your abs and
glutes engaged (i.e. similar to a handstand).
4. To begin the descent; lean torso slightly backwards, unlocking your elbows, and allowing
gravity to lower the kettlebell.
5. By keeping your arms relaxed on the way down, the arc or kettlebell path is shortened and
more controllable.
6. As your arms straighten and just before your forearms crash into your hips, hinge at the hips
allowing the KB to transition into the back swing.
7. Repeat for desired time or reps.
III. Focus
1. Grip: relaxed when swinging then tight overhead.
2. Breathing: add a third breath, a quick exhale when KB reaches OH position.
3. Deflection: As the KB begins “the drop” from OH position, deflect the upper body slightly
backwards to counter balance the KB moving in front of you.
4. Performed correctly, the movement should feel effortless and like a form of active rest during
a WOD.
IV. Skills & Drills

• Partner “Push-KB” Down drill: Hip Hinge timing to accommodate faster KB movement.
Clean - Single
I. Set Up
1. Start position: With your left hand, establish a one-handed grip towards the right corner of the
kettlebell handle.
2. Perform the back swing: Allow the arm to internally rotate (i.e. thumb points back).
II. Execution
1. As the kettlebell reaches the end of the back swing, allow gravity to reverse the direction of
the kettlebell, press through your heels and extend your legs and hips.
2. As your hips and torso become upright, the kettlebell will swing up in front of your hips. At this
point, quickly pull your left shoulder rearward (squaring your shoulders).
3. The combination of hip extension and shoulder retraction is called an acceleration pull. When
you keep a relaxed arm, this action will propel the kettlebell upward and towards you.
4. As the kettlebell floats up toward your chest, relax your grip and quickly insert your hand deep
into the kettlebell handle. The handle should set deep and diagonally across the palm of your
hand, maintaining neutral wrist.
5. As the kettlebell lands between your forearm and shoulder, immediately tighten the abs and
let out a little bit of air (similar to a boxer exhaling with a punch). The KB, arm, and torso
become one solid unit.
6. From the rack position, relax your arm, allowing your hand to externally rotate as the kettlebell
comes to your chest, simultaneously leaning back to counterbalance and shorten the arc of
the descending kettlebell. The elbow stays in contact with your torso and the kettlebell rolls o
your forearm.
7. As your hand approaches your belt line, the kettlebell handle slides back into your external
hook grip (i.e. re-gripping) then internally rotate your arm so that your palm is facing your
body and thumb is pointing back.
8. Just before your forearm crashes into your pelvic area, fold at the hips (i.e., sit back and
down) and shift your weight to your heels.
9. Allow the kettlebell to reach the apex of the back swing. Repeat for desired time or reps.
III. Progressions
• Rack Holds: elbow resting low on torso or on top of iliac crest, thumb near collarbone (i.e.
tank top strap).
• Special Breathing: when resting in rack position focus on exhale only.
• Deflection & re-gripping.
• Low Swing: breathing and relaxation
• Acceleration Pull: timing and angles
• Hand Insertion: timing and angles
• Coordinate breathing with all movements, staying relaxed as possible.
IV. Skills & Drills

• Acceleration Pull Band Drill: Attach band just below knee height; feel connection between
foot, hip, and shoulder.
• Cleans with band in armpit: Ensures proper angle of acceleration pull.
• Low Swing + Clean combo: Ensures proper angle of acceleration pull.
• Low Swing + Clean combo: Standing arms length in front of wall
• Low Swing + Clean combo: Standing next to wall, side of foot touching wall..
V. Breathing Focus
Synchronize 2 breathing cycles for every low swing:
Inhale on end of back swing, exhale as the kettlebell swings forward past your legs.
Inhale in the beginning of leg and back extension (acceleration pull), exhale as the KB descends
and your knees slightly bend.
Avoid the Rookie Error = Holding the breath.
Consequences: every pause in the breathing leads to momentary interruption of oxygen supply and
isometric contraction of respiratory muscles. The result is accumulation of oxygen debt and
reduction of work capacity.
Correction: Constant, consistent and synchronized anatomical breathing cycles must correspond to
each movement.
“Practice doesn’t make perfect; practice

with evaluation makes perfect.”
- John Maxwell
Clean - Double
I. Set Up
1. Feet between hip and shoulder width apart, toes angled slightly out. The kettlebells are
centered, 3-6 inches in front of your toes, handles angled at approximately 45 degrees
towards each other.
2. Break down into the power position by bending the knees slightly, keeping the head neutral,
chest open and shoulders back and down.
push back as well creating a vertical shin position with the femurs angled back allowing for
4. Weight shifts to the heels, grip the kettlebells with your hands and gaze 10-15 feet in front of
you on the floor.
5. Grip towards the inside handle of each kettlebell; hand position is important first step for
safety of your fingers.
6. Perform a back swing by keeping your weight in your heels and hiking the kettlebells back
between your legs. As this back swing is occurring, rotate your wrist internally ending with your
thumbs pointing back to increase torso drop and further posterior chain engagement.
II. Execution
1. Press through your heels, extend your legs, hips and back firing the glutes. As your torso
becomes upright, keep your lats tight and pull your elbows slightly backward. This will help
accelerate the kettlebells towards your chest.
2. The moment you feel the kettlebells become weightless, relax your grip and quickly insert
your hands into the handles. As the kettlebells land between your forearm and shoulder,
immediately tighten the abs and let out a little bit of air (similar to a boxer exchanging a punch).
The handles should set diagonally across the palms of your hands with the wrists
straight.
3. The kettlebells, your arms, and your torso must become one solid unit the top of the clean.
Keep your glutes engaged, with elbows in contact with your torso.
4. As you return the kettlebells and your hand approaches your belt line, internally rotate your
arms so that your palms are facing outwards. Keep your weight on your heels.
5. Hinge at the hips and allow the kettlebell to decelerate to the end of the back swing with proper
torso drop to further posterior chain engagement. Repeat the above two steps for time
or desired reps.
III. Progression—Low Swing Set Up
Feet between shoulder width apart, toes angled slightly out.
The kettlebells are centered, 3-6 inches in front of your toes, handles angled at approximately
45 degrees towards each other.
Break down into a power position by bending the knees slightly, keeping the head neutral,
Initiate the hinge by pushing the hips back, allowing the torso to drop down while the knees
push back, creating a vertical shin position with the femurs angled back, allowing for increased
hamstring tension and posterior chain engagement.
Weight shifts into the heels, grip the far corner of each kettlebell and keep your gaze 10-15
feet in front of you on the floor.
Perform a back swing, keeping your weight in your heels and slightly extending your legs and
back angle by hiking the kettlebells back between your legs.
As the back swing is occurring, rotate your wrists internally ending with your thumbs pointing
back to increase torso drop and further posterior chain engagement.
IV. Execution
As the Kettlebells reach the apex of the of the back swing, drive through your heels and fire
your glutes to extend your legs, hips, and back until you are in an upright position. This
action should launch the Kettlebells to approximately chest height. As this is happening,
allow the hands to return from the thumbs back position to one similar to the top of your
single arm swing. Note: Arms must be relaxed; shoulders stay back and down. The
shoulders provide the pivot point. This should not be viewed as a deltoid exercise.
Allow gravity to bring the Kettlebells down. Just before the forearms crash into the pelvic
area, hinge at the hip, sitting your weight in the heels and allow the shins to become
vertical again, fully engaging the hamstrings and posterior chain. As with the initial hike, the
hands rotate into a thumbs back position.
Repeat the above steps for time or desired reps. Remember, don’t do work to just do work.
Do it well, reinforce positional strength through correct hinge mechanics and muscle
engagement.
“Nothing that is easy is worth learning

or worth celebrating.”
- CrossFit Rubicon
V. Focus
• Swing mechanics
• Breathing cycles
• Hip extension
• Hand insertion
• Rack position
• Deflection
• Re-gripping
• Absorbing load with legs and hips on the back swing, not lower back!
“Treat your body like you will live

forever, treat your soul like you will
die tomorrow.”
- CrossFit 105
Press - Double
I. Set Up
1. Clean two Kettlebells to the rack position. The press starts and finishes in your rack position,
and your hands must be below your chin. The kettlebell press is the only time you will begin a
movement with what we call and open rack as explained below.
II. Execution
1. After cleaning the bells into your traditional rack, pause before you begin the press. At this
point, open your rack and stack your arms vertically, (similar to the tripod position seen in a
HSPU), allow no flexion of the wrist in this position. The o set nature of the bells will make it
easy to pull your arms out of position. Tighten your grip, brace your abs and squeeze your
glutes to increase tension and combat this force.
2. As you are still in a slightly deflected rack position, this press will feel close to a traditional
(now out of style) Olympic Press. Keep in mind this is totally fine, as the weight is still midline
and over your center of mass.
3. Continue pressing in a vertical path straight overhead, and as this happens, allow the torso to
travel forward so you end in a structurally locked out position.
4. Reverse the motion, pulling your elbows straight down and allowing your body to drop back
into its counter balanced position.
5. Continue pulling your elbows down towards your side.
6. Re-establish your traditional closed rack position and then repeat the above steps if going for
multiple reps.
II. Avoiding Common Errors

• Error: The trunk moves forward when dropping the bells from the chest to hang position.
• Consequences: After re-gripping the kettlebells, back extensors are immediately loaded and
will fatigue quickly.
• Correction: As the kettlebells drop from the rack position, deflect your trunk backwards. Then,
when the bells are re-gripped, the trunk moves forward to a neutral position. Only after this
point does the back extensors get employed.
“Two are better than one because they

have a good return for their labor.”
- Ecclesiastes 4:9
Push Press - Double
I. Set Up
1. Clean the kettlebell to the rack position. The push press starts and stops in the rack position.
Your hand must be below your chin, your upper arm attached to your torso, and your thumb
attached to your collarbone.
II. Execution
1. Perform a slight knee dip. The knees unlock, dropping the hips straight down, weight stays
in the heels, and arms stay connected to the torso. Drive off your heels, rapidly straightening
your legs and leading with your chest. This is what gives the kettlebell the upward
acceleration, not your arms. Keep your arms as relaxed as possible. Note: The hand angle
stays the same as the kettlebell lifts up and o your chest.
2. Your forearm remains vertical and your thumb is still pointing toward your body.
3. As the kettlebell passes your head, push your chest through to the upright position, locking
out your arm with the kettlebell overhead. Note: The vertical path of the kettlebell is straight
overhead.
4. Lower the kettlebell to rack position by simultaneously unlocking your elbow and leaning your
torso slightly backward. As the kettlebell begins to descend, rise up on your toes to meet the
bell halfway.
5. As the kettlebell touches your upper chest, slightly flex your knees to soften the impact.
Repeat for desired time or reps.
II. Breathing Focus

• Exhale during the 1st dip of Push Press.
• Inhale upon leg extension as KBs lift off chest.
• Exhale as arms lock KBs over head.
• Inhale at the beginning of the drop from OH.
• Exhale as the KBs land in Rack Position.
Note: When Kettlebell is in the Rack & Overhead Position, focus on exhalation only i.e. Short puffs of
air out the mouth. The negative pressure created during the exhale will automatically refill your lungs
with air. This will allow greater relaxation and comfort in these positions. Establishes a rhythmic and
even training tempo; the result will be an increase in work capacity.
Thruster
I. Set Up
1. Perform a double kettlebell clean. Stack the handles in the rack position, and then adjust your
feet to a proper width for squatting.
II. Execution
1. Inhale and preform front squat; start the descent by sending your hips back while keeping
your chest lifted. Keep your weight in your heels and fight the tendency to lean forward. Note:
As your hips move back, your torso will break contact with your elbows. This is an important
distinction. DO NOT lift your elbows up.
2. Continue to descend into the full squat position, hips below the knees. The descent should be
slowed and stopped by tightening the glutes. Be sure your knees are tracking in the direction
that your feet are pointing.
3. Contract your glutes and drive through the heel to begin the ascent by extending your legs
and hips. As you rise, try to extend your torso vertically and reattach your elbows to your
torso.
4. At this point, switch to a high gear and explode o your heels, fully extending your hips and
legs as you lead with your chest. This action will propel the weight o your chest.
5. As the weight launches above your head, slightly lean forward.
6. Continue pushing your chest forward and lock your arms straight overhead. Be sure your
thumbs aren’t pointing at each other but rather pointing behind you at approximately 45
degrees.
7. The Drop—As the KBs descend into the rack position, immediately and under control,
descend into your front squat then repeat for time or reps.
III. Common Errors

• Resting the kettlebells on top of the shoulders instead of the rack position.
• Failure to re-attach elbows to torso during the ‘push press’ part of the movement.
You can have excuses or results,

not both!”
-Unknown
Jerk - Double
I. Set Up
1. Feet hip-to-shoulder width apart, legs slightly bent, KBs slightly in front of toes, grip palms
facing down, and back straight.
2. Clean kettlebells to rack position.
II. Execution
1. The KBs are resting between the forearms and shoulders, pelvis is tilted forward, the truck
deflected backwards. Head position is neutral.
2. Half-squat (1st dip) - Unlock knees, rapidly flexing the knees, weight stays on heels, pelvis
stays tilted forward, and arms stay connected to trunk.
3. Send-off (triple extension) – Major element of Jerk. KBs are given upward acceleration by
rapidly straightening the legs and deflecting the trunk and head backwards. Full extension of
the knees is followed by full extension of ankles (coming up on balls of feet), simultaneously
the head is deflected activating the extensors of neck.
4. Under squat (2nd dip) - Flexing the knees, dropping and locking the elbows, arching the back
by tilting pelvis backward.
5. End of 2nd Dip – Legs are straightened without pausing, trunk moves to vertical position.
6. Fixation (full lockout, thumbs back) - The arms, legs and trunk are straight and motionless
and the head is in the same plane as the arms.
7. The Drop - After fixation the elbows and shoulders are “turned o ” (i.e. unlocked). As the
KBs drop, rise up on the toes to meet the kettlebells. As your heels touch the down, elbows
re-attach to your torso, and slightly flex your knees softening the impact on your chest and
lumbar spine.
III. Dip Comparison

• KB Lifting: 1st dip longer - pelvis tilted forward, 2nd dip shorter.
• Oly Lifting: 1st dip shorter - pelvis tilted backward, 2nd dip longer.
“If you’re going to be stupid, you better be

tough.”
- Robert Buckwalter, NSW
Long Cycle - Clean + Jerk
I. Set Up
1. From Start to Overhead position (i.e. fixation): the description of all elements are the same as
for the classic jerk.
II. Execution
1. Drop to Chest – After fixation, “switch off” the shoulders and elbows, allowing the KBs to
descend towards rack position.
2. Catch & Deflect – Allow the kettlebells to drop straight down, touching the front of the
shoulders and chest first, then the elbows touch the abdomen while the legs bend slightly,
THEN the trunk deflects backwards as the kettlebells continue their descent into the back
swing. (Note: there is no pause in the rack position on the descent from overhead).
3. Re-gripping takes place when the kettlebells reach waist level (thumbs up). The kettlebells
continue to the back swing with simultaneous straightening of the knees until the kettlebell
reaches the end point.
4. Acceleration Pull – Allow gravity to reverse the direction of the kettlebell (i.e. like a pendulum)
and bend your knees as the kettlebell begins its descent. As the kettlebells pass through your
legs, your torso becomes more upright. The moment your forearms loose contact with your
abdomen, “acceleration pull” begins by rapidly extending your hips, legs then ankles. This
action will accelerate the kettlebells to the optimal height.
5. Clean to Chest – After acceleration the arms are momentarily free from loading and slightly
bent at the elbows. At this point, quickly insert the hands into the handles, simultaneously the
elbows are dropped and attached to the torso (or iliac crest), establishing the rack position.
Pause, breathe, relax, legs are straight and quads turned off.
6. Jerk the kettlebells from the rack position to fixation (overhead) and repeat the cycle.
“Life is hard; it’s harder if you’re stupid.”

- John Wayne
II. 8 Breathing Cycles for Long Cycle
1. In Rack position – focus on exhale only, 1-2 puffs; inhale happens automatically.
2. 1st Dip – exhale.

3. Inhale during send off (full triple ext.), then exhale- upon fixation overhead.
4. Fixation – exhale 1-2 “puff’s.”

5. Inhale-exhale upon dropping bells to chest.
6. Inhale upon deflection of torso and lowering to hand, exhale upon re-grip.
7. Inhale as KBs move to dead point, exhale from dead point to beginning of acceleration.
8. Inhale from beginning of acceleration to begging of hand insertion, exhale during hand
insertion as bells land in rack position.
KEY POINT: Regardless of pace; Stay mentally relaxed and focus on breathing. Never feel like you’re
rushing the weight... always stay relaxed!
III. Common Errors and How to Avoid Them

ERROR: Kettlebells land too high to the chest.
• Consequences: If you perform long cycle for 60 reps and clean the kettlebell 2” higher than
necessary, the total excessive distance travelled by the kettlebells will equal 10 feet! This is
time and energy wasted.
• Correction: try to insert hands into kettlebells earlier and attaching the elbows to the torso (or
iliac crest) a little quicker. This will reduce the distance of travel.
ERROR: Staying on the heels during the acceleration phase of the clean and not from getting on the
toes.
• Consequences: Back extensors and trapezius muscle are overloaded and fatigue early.
• Correction: to get on the toes as high as possible during the acceleration phase. This will
re-distribute the load to the calf muscles, which among large muscle groups have the highest
endurance potential.
“Weightlifting is physics, mathematics

and biomechanics.”
-Louie Simmons, Westside Barbell Club
Snatch - Double
I. Set Up
1. Feet between hip and shoulder width apart, toes angled slightly out. The kettlebells are
centered, 3-6 inches in front of your toes, handles angled at approximately 45 degrees
towards each other.
2. Break down into a power position by bending the knees slightly, keeping the head neutral,
push back as well creating a vertical shin position with the femurs angles back allowing for
4. Weight shifts to the heels, grip the kettlebells with your hands and gaze 10-15 feet in front of
you on the floor.
5. Perform a back swing by keeping your weight in your heels and hiking the kettlebells back
between your legs. As this back swing is occurring, rotate your wrist internally ending with
your thumbs pointing back to increase torso drop and further posterior chain engagement.
II. Execution
1. Press through your heels, extend your legs, hips and back firing the glutes. As your torso
becomes upright, allow the bells to travel past the traditional swing height and draw the
elbows back. This will help accelerate the bells into a proper position for hand insertion.
2. The moment you feel your arms are free of load, insert your hands into the kettlebell handle
at a 45-degree angle thumbs up and relax your grip The kettlebells should continue to
accelerate over your head.
3. Quickly straighten your arms. This action pushes the kettlebells to land softly on your arms.
4. All movement ceases when the kettlebells reach the top position. Wrists and elbows should
be straight, thumbs pointing back.
5. Pause for a moment overhead, then lower the bells. Turn your hands out so the thumbs rotate
away as you simultaneously drop your torso back deflecting from the bells as they descend.
6. As the kettlebells move past your chest, allow your hands to rotate to the thumbs back
position. Re-grip the kettlebells as the back of your arms contact your chest, which is when
your hands should be about at waist level, or the beginning of the back swing.
Hinge at the hips and allow the kettlebell to decelerate to the end of the back swing with proper torso
drop to further posterior chain engagement. Repeat the above sequence for desired reps.
Olympic
Weightlifting
The Essentials
STEP BACK under the bar,) your receiving positions (the
bottom of the squat with the bar in your front
Don’t be afraid to take a certain number rack or overhead; front squat and OH squat for
of steps back from where you are, and the the benefit of the clean and snatch,) and even
movement that you are currently executing with, your completion positions(standing with bar in
to make desired changes, focus on basics, front rack or overhead with snatch grip or jerk
develop strength in necessary areas, etc. to grip.) All of this will speed up the learning and
set yourself up to move above and beyond that strengthening process of what you are trying to
current level, and perhaps even further than execute.
you’ve believed possible. This goes for each
discipline within CrossFit, CrossFit as a whole,
and therefore each station at this Camp. “SLOW IS SMOOTH AND SMOOTH IS
FAST”
TAKE YOUR TIME While “WOD-ing” and therefore trying to get
While working on strength and technique your best time or complete the most reps
and therefore moving through or holding key possible, the more efficient your movement
positions (not “woding”/”metconing”) take your and technique become, the more energy you
time. Take your time first setting up, and then will conserve over longer and longer periods of
creating and getting into those critical “poses.” time.
Setting up just doesn’t mean your start position
from the floor (though most people get into and Consider moving more methodically from the
out of this too quickly so make sure you’re not very beginning and throughout your WODs to
one of them; SLOW down here as well,) but potentially be able to move faster and finish
also if snatching or cleaning from any partial stronger in the end. This will also help create
position(hip, above knee, below knee, etc,) take crucial consistency of movement to carry over
your time getting into/finding it, hold briefly and to, and not take away from or hinder, what you
then go. Remember as well that you have to set desire and are working toward in the movement
up for the squat; is your back rack, front rack, of your heavy efforts (see “Synergy” below.)
overhead position initially what we want it to be
which gives you the best chance to move the
best that you can toward the way that we want
following; take your time.
Examples of other key positions to give

attention/ focus to and to consider moving
through slowly and/or getting into and holding
would be “the transition” in the pull which is
with the bar at the level of the top of the knee
cap (discussed much more below,) extension
(your ideal tallest point in the pull before going
GOT RHYTHM?
Within a heavy snatch, clean, or jerk, we
are going to recommend that there be a
smoothness, a patience, a rhythm to the lift vs
going as fast and as hard as you can from the
beginning throughout the whole lift. For one,
this will help you maintain tension, position, and
overall quality through the entire lift.
Think about it this way, the faster you go, the

more likely you are to lose one of these in
any way. On the other hand, the slower you
go, the more likely you are to maintain it all.
We are not telling you to take 3 seconds from
the floor to the knee(though this is a great
assistance exercise we like to use for learning/
strengthening purposes, and in most cases
for beginners they are better off with this
anyway as they create better positions from the
beginning through the middle of the lift to be
able to finish it out better), but rather a “rhythm"
more along the lines of smooth + fast(meaning
smooth from the floor to the knee, then fast
from there up through extension.)
For beginners this may more ideally look like

slow + fast. As one becomes consistent in
positions and movement it may look more like
fast + faster or fast + faster + fastest, but the
point is we need a solid initiation of the bar, and
then a building of speed from that point up.
Most people that “rip,” or go as fast as they

can from the floor are usually decelerating by
the time they get to full extension where they
should be at their fastest point.
Training Principles
PATIENCE & CONSISTENCY a coach, use this as an opportunity to build
awareness of positions and pieces within the
There is a need to understand that skills greater skills (e.g., snatch, clean, jerk, squats).
require training. Often skills are only viewed in
competitive settings or in regards to maximum
numbers. To develop mastery and increase SLOW DOWN TO SPEED UP
an athlete’s maximum potential, consistency of Trust me when we tell you, if you are willing
training and patience to develop familiarity and to take the time to slow down and focus
comfort will lead to the most predictable and on perfecting technique with movements,
repeatable progress. you will progress more quickly and reduce
injury. Weightlifting and Gymnastics skills are
BUILD YOUR BASE very technical. Foundation needs to be set
firmly in place to allow for longevity and true
This is difficult for most people, but it is critical competency. Have faith, and slow down...it
for building proper movements and longevity/ works. If you want to improve and progress,
health. The squat is the primary base for all you have to accumulate time training specific
of your barbell movements, and when it is movements and drills with technical intent.
done correctly transfers to the most functional
application of movement and exercise. Mobility,
Comfort in FULL RANGE of MOTION, and then POSITIONS OF MAXIMUM POTENTIAL
Strength in FULL RANGE of MOTION are you The positions taught will prepare you for any
priorities when training. These 3 needs will standard thrown at you. Never train solely for a
directly affect your progress and health more particular standard. Train for technique and any
than any “cue” or “program”. standard will be within your grasp. The positions
taught here might be different than what you
are accustomed to doing, but by making the
SUPPORT STRENGTH change it will allow for more growth to higher
You have to be comfortable and strong in level skills. Our emphasis is full range of motion
your movements of initiation and support. for all lifters
Full dynamic movements are very concentric
dominant and limit time under tension. To build
support strength, we encourage more eccentric MOVEMENT QUALITY IS KEY
and isometric emphasis in training. This means Temper the need for instant gratification. We
you need to start adding pauses and tempo can give you all the tips and cues in the world,
more frequently to strengthen and protect but unless you apply them back home on a
the body. More support strength will allow for regular basis, you will not see the improvement
more fluidity and function in your full dynamic you desire. To truly master these movements,
movements (e.g., Snatch variations, Clean & they take time and consistency to develop.
Jerk variations, aka the quick lifts).
Quality of movements will always win versus
volume and intensity. Great movement quality
SELF & POSITIONAL AWARENESS allows for longevity and healthy training.
Take the approach of building awareness and We want to build well rounded athletes that
perception in your movements. When you move with a quality that promotes health and
video and watch your movements or work with progress over a life time of practice.
Hierarchy of
Weightlifting Training
There is a hierarchy to how weightlifting should be prioritized in training if the goal is to truly gain
mastery of movement. Without sticking to this structure, it becomes virtually impossible to develop
productive and safe training programs. What is important to note about this hierarchy is that once
an athlete graduates to the next level, it does not indicate that the previous level is never performed
again. The previous levels are always worked on and improved upon. The next level becomes an
added dimension to training.
1 RMs & 90%+
ACCUMULATION of
QUALITY REPS/COMPLEXES
POSITIONAL AWARENESS: Drill Work

60-70% Emphasis
SUPPORT STRENGTH: Eccentric/Isometric Emphasis

Time Under Tension
THE SQUAT: Mobile, Comfortable, Strong =Maximum Potential

***You will become strong in the ROM you train in***
Phase 1: The Squat - Mobile, Comfortable, & Strong

This step is fundamental to functional movement and is the building block for all effective training.
This step revolves around 3 key components. The first is working to have the best individual mobility
in your capability. The second piece is being comfortable in your full mobility. Consistent, daily, full
body flexibility training is critical to allow for comfort in your lowest bottom position. The third piece is
to always build strength in your absolute Range Of Motion.
Phase 2: Support Strength - Eccentric/Isometric Emphasis
We look at support strength as any position of initiation or change of direction/force. The traditional
strength movements like press, deadlift, and squat are initial training focus. Athletes are then
encouraged to begin adding eccentric and isometric pieces into the push press variations and
transitional segments of the pull and catch of the lifts. This focus will allow for strength and
awareness to be gained in your larger movements.
Phase 3: Positional Awareness, Drill Work

This is the phase is where much of your training and “skill work” should take place. Good starting
points to work on drills and positions are in the 60-70% range of intensity. This intensity allows for a
much more conscious application and practice to make substantial changes in technique. When you
find yourself struggling to progress or be consistent at heavier weights, this should be the area that
you return to in order to build technical proficiency and encourage better transfer to progress.
Phase 4: Accumulation of Quality Reps, 75-85% Lifts & Complexes

Many athletes spend a lot of time in this phase accumulating and training, but the movement is not
high quality. When you progress into training and workouts that have lifts at 80% or more, you should
still be focused on accumulating more quality reps than poor quality. While this sounds logical, many
times our ego gets in the way and we are not really building quality but rather a big quantity of less
than ideal reps.
We always encourage you to focus less on the percentage or number and more on the quality. Some
training sessions your will be able to use weights that are near your maximum, and other days you
will be far below the maximum. Be patient and consistent knowing that your quality will allow for the
long term gains that you seek. Quality of movement MUST be your focus when training and drilling
these weights and complexes. Build and invest enough quality so that you can “withdraw” from your
training account and PR in competitive settings.
Phase 5: Testing/Competition: 90+% Lifts

This is the exciting part of Weightlifting and what we all see on social media and at competitions. While
these weights are ultimately what we base numbers and percentages off, we do not believe
that the majority of your training or focus should be here. Phase 5 should be something that is
earned and built to over training cycles that start and work through a balance of Phases 1 through 4.
Testing is your opportunity to see where all your training has been spent, judge and evaluate your
results, and then come back to your fundamental elements of training to resume the cycle that should
always be striving for mastery and quality of movement. This phase should demonstrate all of the
traits and principals that you practice and believe in while training.
BE PATIENT, BE CONSISTENT, MOVE WITH INTENTION TO REACH MAXIMUM POTENTIAL,

AND YOU WILL BE ABLE TO MOVE WITH THE QUALITY TO PRACTICE WEIGHTLIFTING
THROUGHOUT YOUR ENTIRE FITNESS CAREER.
Weightlifting Sessions
Warm Up Resources
Squat Warm Up
Squat Warm Up with Dave Tilley and Chad Vaughn
Snatch Warm Up
Snatch Warm Up w/ Dan Pope and Mike Cerbus
Shoulder Positioning
Shoulder Positioning w/ Ryan DeBell and Mike Cerbus
Wrists + Mobility
Wrist Extension and Overhead Mobility
The Squat
Overview
There are many different ways that the squat is taught (low bar/parallel for power lifting, drift to your
heels, keep your shin as vertical as possible, etc.) and each of them have their purpose and benefits
(e.g., for power lifting they are trying to squat as much as possible in a competition with the minimum
standard of hip crease in line with the top of the knee, so this is the sport specificity that they train
for, or keeping your shin as vertical as possible will engage and work the posterior chain[glutes/back/
hamstrings], etc.).
But just like any technique that is taught for just about anything, the perception is that they are THE
way, and these techniques for the squat specifically can and do suggest a number of misconceptions
about the way we will have you squat for the best benefit of your Olympic lifts (don’t squat lower than
a “parallel” depth, don’t let your knee push forward past your toe, etc.)
Consider that the body is capable of moving in many different ways and through certain ranges of
motion; ask yourself why there would be any harm in strengthening those movements and ranges of
motion, and what the benefits might be (more strength throughout more of your body, more flexibility
work from moving through a full range of motion, etc.).
For the Olympic lifts, we need to strengthen/prepare and reinforce as supportive of a position as
possible with the squat for the reception of the snatch and clean. The more upright your torso
becomes, then the more supportive the position. The reality of weightlifting is, the lower you can go,
the more weight you can get under, and heavier and heavier weights will force you more and more
into an end range bottom position or cause more and more hesitation with the body staying higher
and higher in the catch(sound familiar?).
End range bottom position means the hips going as low as possible, with the knee and ankle at their
end range(how much can you flex your knee and ankle; can you touch your heel to your butt within a
standing quad stretch and how far in front of you toe is your knee when taking your ankle to its end
range; ideally this is where you would be in the bottom of your squat.) With the ankle at its end range,
there is more of an angle created in the shin, which gives you an advantage of staying more upright
and tight with the torso.
This bottom position would be a “resting” point, a place to change direction more efficiently and
effectively. Is your body going there when you snatch and clean heavy? If not then where is that
hesitation from lack of preparation, or if you are strong enough to control your reception, we would
say that you are not lifting anywhere near what you are capable of because the weight is not requiring
you to go there (meaning a weight you would have to go there with to make it).
Is the only time you are seeing that end range with your heaviest snatch and cleans, and therefore
never with your squats? If so, you must start mimicking and preparing this end range with your squats
for more insurance and far better results.
The Goal
We need the bottom of your squat to be FLEXIBLE, COMFORTABLE, and STRONG. If it is not
ALL 3, your body will not use it, or your body will be unable to support or stand out of it within your
heaviest snatches and cleans. The first step is evaluation of these 3 areas, development of the overall
position as needed, and then maintenance of the position as a whole on a continual basis.
Flexibility is first of course; where do you need more mobility to make your squat position better
(hip, knee, ankle, hamstrings, back?) If it is more than one area, then emphasize the area in most
need first, and move on to the next once you see improvement (understand that you are working
the squat as a whole every time you squat to your full range of motion and using some of the tricks
learned within camp.) Comfort means that you can “relax” in the bottom of your squat and literally
sit on yourself. Comfort comes with the right flexibility of course, but beyond that, if you are unable
to disengage the quads, hips, and hamstrings while keeping the back/core tight in the bottom of
your squat, then in addition to the potentially needed mobility, the development and awareness of
this disengagement will be required. We’ve heard it said before that, “if you cannot have a
conversation while holding the bottom or your squat, then you are not where you need to be.” Once
these 2 areas are covered, then we load that bottom position down more and more for that strength
development within and coming out of that extreme depth. One of the best things you can do for all
3 of these, especially in combination with your specific mobility work, is regular, weighted pause
squats (meaning pausing in the bottom of your squat for 3-10 seconds for some or all of your reps
with overhead, front, or back squats.).
Set Up
The ideal set up for the squat (the squat with the purpose of the best prep for the Olympic lifts)
whether that be air, overhead, front, back, etc. would be with the feet shoulder width apart(meaning
the measurement from the outside of each shoulder would be the same from the outside of
each foot,) or slightly outside(meaning up to an inch on each side,) with the toes slightly turned
out(meaning 5-15 degrees from the line of the inside of the foot.)
Many athletes will need to be outside of this in width and/or turnout with mobility issues and this is ok
if it allows for more overall quality within their full range of motion, but with them always pushing for
that ideal set up which in our opinion would be the stance of most potential and carryover to the best
snatch/clean reception.
Furthermore, ideally the set up position itself and load lock you in and from there you just have to
breathe and squat, be aggressive down and up. But for those with certain mobility issues and/or
imbalances, bracing for better engagement and movement from the set up, will have to be taught with
cues, stretches, and drills (e.g., “squeeze your butt” and/or “crunch your abs” to offset an excessive
arch in the back, etc.).
Execution
As indicated above in the previous explanation, ideally you just have to breathe and squat, meaning that
there is no real technique, just down and up; we want the squat to just be a squat and not a
bunch of cues or exaggerations being executed. But for most there is that learning, mobilizing, and
strengthening phase.
With that being said, from the set up, as we are trying to create and reinforce as upright of a position
as possible, we will have you aim more straight down with your hips than back at all. The reality is that
there will be some angle in the torso created, but this is an exaggeration that we have found helps
achieve what we are trying to accomplish in this regard. Also, think about pushing your knees out
from the very beginning of the descent, which will help with the upright and keep the body engaged
optimally, and with the knees staying out as you descend further, head toward that end range of the
ankle until you get to your extreme, compressed position.
Keep in mind that “knees out” is a cue that helps most people create a better position and squat
better as a whole but if you have very good mobility, be careful not to push your knees out too far. A
standard to consider is if the inside of your knee is wider than the outside of your foot, then you might
not need to emphasize “knees out” as much (you may be to the point to where a squat is now just a
squat!).
The Transition
Where:
This emphasized transition point is within the pull of the snatch and clean, when the bar is at the level
of the highest point of the knee cap. It is a transition because within the technique we are teaching, it
separates the “leg drive” and the “jump” or power portion of the lift.
There are many different names for these 2 ranges of motion so don’t let that confuse you; basically
to get to this point from the floor, we are ideally raising the bar with our legs/quads while holding
position with the rest of our body, meaning maintaining our back angle and keeping the bar close with
arms and lats, and then from the transition raising the bar to our hips with our back and hamstrings
(now simply standing or changing back angle with the shoulders rising).
Characteristics:
With the bar at the transition point, we are looking for the shins to be vertical with a slight bend in the
knee, back tight, bar close to the body (touching or so close it looks like its touching) with shoulder on
top or slightly in front of the bar, and weight only very slightly toward the heel(not on the heel of which a
shear sign is the toes floating off the floor any amount at all; understand with the toes floating or even
with even just the pressure back any amount too much, will usually cause the body/bar to drift forward
excessively from there up within a snatch and clean).
The knees from the front in this position can be neutral (meaning straight as if you were standing,
or without intent to push out) or flared out, usually slightly. So on an individual basis this transition
position might look slightly different but don’t let this confuse you or cause you to wonder where you
ideally need to be as we believe preparing and focusing on the neutral position, will lead to your best
position within the lifts.
The importance of these characteristics are it allows for a straight or straighter bar path (vs. the knees
staying too far forward and therefore the bar going forward and around,) “loads” the hamstrings for
power purposes (with the knees forward or even out excessively will lesson that hamstring tension
and shift the stand/ jump to less powerful parts of the body,) and creates a longer lever and distance
to travel from the transition up to allow for more time to accelerate the bar.
Goal:
Much like the bottom of the squat, we need development and never ending maintenance of this
position, with the aim of creating as much awareness and strength as possible within.
Many athletes struggle with this position in many different ways (mobility to get the knees back
enough, lack of strength in the lats to push back on the bar and keep it close, mobility or strength
in the back to keep the back tight within, etc.,) but again like the squat, identify your area of most
need, emphasize it, and go from there. You will prepare this position as a whole with snatch or clean
deadlifts, snatch or clean lift offs (lifting from the floor to the transition only,) and snatch or clean
Romanian dead lifts with a pause at the transition within any of those exercises.
Also, doing snatches and cleans with a slow tempo up to the transition and/or pausing at the
transition and then completing the lift from there is a very powerful exercise in this regard.
Simplified Focus—The 3 Cue Rule Transition
“What were you thinking?!”
For the best execution of your snatch, clean, and jerk, we recommend that you develop and maintain
the ability to focus on and execute 3 cues within. '
There are of course more than 3 actions taking place within any of these lifts that we could consider
giving thought to, but the idea is that we will cue/focus on the same 3 key positions for everyone,
and allow everything else to happen automatically. If anything outside of those 3 main areas are not
happening automatically, then we bring in partial movement drills/exercises (overhead squat, snatch
balance, high hang snatch, muscle snatch, etc.) to prepare them over time (that time may be the
length of a workout or even years.)
In this way, we break it down to the bare bone basics and really give effort toward offsetting the most
common faults of the Olympic lifts, that usually occur or stem within these 3 positions, and therefore
perfecting these 3 positions. Now, what and where are they?
“Tension, Transition, Extension”
1. You must lock into your start position. Not your start position as a focal point specifically,
yes we want to find and develop a good start position, but “simply” being tight within as the
emphasis (for most, this is just feeling exaggerated tension in the back).
2. You must create/feel the transition position (for many this will be working to keep the bar close
specifically from the floor to the knee, or feeling the knees go back, etc.).
3. You must extend your body (most can extend more than they think they need, and benefit;
(“Extend so long it feels wrong!”).
So your mantra for this to help you remember becomes, “tension-transition-extension,” though the
specific cues for each individual will be different and with potential cues, and combinations of cues,
being endless. As the athlete develops, the best cues for them will change, though the more those
key positions strengthen and improve, the more consistent and constant the cues will become. A few
examples might look like this, “tight, close, extend” or “lock, lats, jump,” or “slow, knee, long,” etc., etc.
It is as “simple” as that.
“What about getting under the bar?!”

It’s very easy to get ahead of yourself within a lift and try to get under the bar too quickly, or even for
getting under the bar to be your only focal point or concern.
If this is the case, you will very likely be missing something, or taking away from something very
important that happens BEFORE you need to get under the bar; what about your tension, your
transition, and your extension? We recommend to keep getting under the bar (your reception)
completely out of your head and let your reception be a reaction. When it is less controlled, it will be
faster and happen the best that it can.
As mentioned above, if this is not happening automatically, or if it is not of good quality, then more
time needs to be spent on 1st ensuring development of a “flexible, comfortable, and strong” bottom
position in your squat and/or overhead or front rack position within that bottom position, and then
partial movement drills if still needed (snatch balance, pull unders, etc.).
NOTE: You should be starting to see the more that the above 3 essentials (slow down, the squat,
the transition) are emphasized, developed, and then maintained, the more powerful and automatic this
method of focus becomes. The more you take your time getting into and coming out of your start
position the more likely you’ll be to lock in and maintain tension from the floor and throughout the rest
of the lift, etc.
“This is a skill, skills take time to develop!”
For the athlete whose mind is always scrambled with thoughts about every little fault that they “don’t”
want to happen, every little position they think they should create, attempting to puzzle piece together
the perfect technique within each full lift, etc., it will be challenging for them to narrow their focus and
zero in on only 3 cues. The danger in continuing is lack of energy to those most important parts of the
lift (tension, transition, extension.) Look at it this way; if you have a combination of 10 positions, faults,
movements, cues, etc. in your head, each of those might get 10% of your effort or some random
amount each. We need more effort than that on any 1 area/position/movement to make that 1 thing
happen very well at all.
For the athlete that normally thinks or focuses on 0-1 thing or cue, or simply “snatch” for example,
it will be a challenge to add in and execute the extra emphasis. The danger in continuing in this
regard is that it usually leads to lack of consistency and development, and the creation of faults/
bad habits. Also, let’s again think of it in terms of percentage toward any 1 area/position/movement.
You will execute your 1 emphasis very, very well, giving it 100% of your effort/energy or close to it,
leaving very little or nothing for anything else. For an empty head or a “snatch” focus, you likely will
not execute any one piece to the best of your ability, but rather generally getting the bar from the floor
to overhead. Yes that is the goal, BUT I will most likely be able to ask you, where is the weight (how
much are you lifting compared to what you are capable of) and definitely where is the consistency/
perfection? For the squat we discussed it ideally being and us seeing just a squat but not for the
snatch, clean, and jerk as a whole...”I don’t want to see a snatch, I want to see THREE focal points
being executed!”
One of the best ways to develop this, as discussed more specifically below, is to use progressions
and/or isolated partial movements. So now not only are these to help learn the movement, but also to
learn how to focus. With a high hang snatch for example, all that is left is extension, which is your 3rd
and final area of focus. Once you get this down and are comfortable executing that focal point then
start heading down the leg, adding more movement and more focal points.
“What did you say?!”
This simplified focus concept is not only a method of focus/execution for the athlete, but also a
method of COMMUNICATION between coach and athlete. If both parties are aware of/learning the
concept, then you now have a common language. The coach will continually evaluate these 3 main
cues/areas and adjust/remind on them as needed. The athlete understands that any cues that are
given/experimented with are on or specifically for these 3 areas.
Coach: “What were you thinking on that lift?” Athlete: “Ummmm.......Na-othing....”
Coach: “Exactly.......I can SEE that.”
-or-
Coach: “Your 1st and 2nd cue were executed so well, do you feel you were able to hang onto
the 3rd one within that lift?”
Athlete: “No.......I definitely got ahead of myself there and have been struggling with that focal
point all day.”
Coach: “Ok, let’s then add in a drill between your regular snatch sets of High Hang Snatch
with an empty bar for 10 reps, focusing on and really feeling the extension and see if we can
get it to carry over into the full snatch movement and focus.”
-or-
Coach: “What was your 2nd focal point on that lift?”
Athlete: “It was what we discussed...knees back.”
Coach: “Ok great, but it didn’t happen the way that we wanted, so let’s try a different cue....”
Analyzing & Applying Synergy
For the best execution of your snatch, clean, and jerk, we recommend that you develop and maintain
Let’s now establish that anything we are covering in this handout, teaching within the sessions at camp,
or recommending in regards to synergy, we believe to be “positions and movements of most potential”
(this goes for all disciplines at Camp).
This is not saying that anything different is wrong, but what we would consider a modification (at least
to our method.) As coaches and athletes we “modify” usually on a daily basis by scaling the weight or
reps, or changing the movement so an individual can perform a given workout, if they lack mobility,
strength, and/or skill to perform it as written.
Also, an individual might modify from what we would consider “positions and movements of most
potential” if they are currently stronger, faster, or more comfortable with a different set up and
execution that would allow them perhaps to achieve a better score on a workout, which would
perhaps allow them to beat someone in class or even win a competition.
Gymnastics Synergy
One example of this would be handstand push ups and performing them with hands very wide and
turned out(outside of shoulder width and with middle fingers pointing toward 9 and 3 o’clock) versus
the shoulder width apart, hands straight ahead(each middle finger to the outside of each shoulder
and with both middle fingers at 12 o’clock) that our Power Monkey gymnastics coaches will direct you
towards. Yes with hands wide, you have a shorter range of motion and with hands turned out you may
currently be able to place your shoulder in a stronger position and achieve a more solid lockout, BUT
you are limiting the use of more of your body and neglecting a lot of mobility work that would very
much carry over to the Olympic lifts if you were using this narrow, straight hand set up OR putting in
the work to be able to use it.
High Rep Oly Synergy

Another example would be, low weight high rep snatches and performing them with high hips,
rounded back, no contact at extension, early arm bend, and/or no drop under to receive versus the
tension, positions, bar closeness, and timing of the pull and reception that we will build you toward in
the weightlifting sessions. Yes I understand that when you get tired your body may currently just go to
this, or even to do any or all of these from the beginning may allow you to move faster, at least for as
long as you can maintain it, BUT with this you are isolating the hamstring and low back (a back that is
weakened by being rounded) and arms by muscling it overhead with no contact or drop under.
Slow Is Smooth and Smooth Is Fast Synergy

SO, slow down enough to find consistency and learn the efficiency that comes with legs first from
the floor, then power with the hamstrings, back, contact and at least slight drop under (use power
from your whole body instead of strength/muscling from isolated segments,) and then mimicking the
ascension on the descent of the bar by keeping it close going to the hip, then lower with hamstrings/
back to the knee, then legs to the floor (maintaining back tension and angle from knee down.) Yes it
can be done and done quickly with a little practice and awareness; we’ll be hammering this out in the
synergy session!
Squat Session
Progressions to Help Learn, Correct, Develop, Maintain, and Warm
Up the Full ROM Squat
Overview:
First and foremost, be sure to refer back to the squat section within this syllabus as a reminder of
the end goal of the full range of motion squat(flexible, comfortable, and strong bottom position,) and
therefore the importance and purpose of these progressions. Also, keep in mind that the progression
concept is being used within each sequence as well as from 1 sequence to the next (we will use what
we feel typically are the variations that help and allow for the greatest quality, range of motion, and
position first, then into increased difficulty.) In regards to the sequences, they are general and should
be looked at as examples. This means that we want you to take the concept of alternating between
mobility, awareness, and the actual movement(for more effective and efficient improvement,) and
ideas from the different mobility, awareness drills, and squat variations (an example of a mobility drill
would be “ankle rocks” and of an awareness drill would be “support squat hold” or even the actual
squat variation with your heels elevated.) Pick out what you are in most need of, and the variation(s)
of the squat you can maintain full range of motion quality with and piece them together for an
individualized, more effective combination.
Also, notice that most of the mobility used is moving and not static stretching(a certain number of slow
reps indicated instead of a holding time), though some will include very short holds at end range on
last reps/set. We do not typically recommend long static holds or smashing before or during a workout
and believe that these should usually be reserved for after. That being said, you are not going to be
lifting heavy here within a sequence. This is far more about mobility, position, and/or simply warming
up(versus increasing load), and specifically if you are in need of significant change in this regard,
experimenting with any combination is not against the rules (i.e., if smashing your hamstrings before
workout or between light sets allows for a better overall position, the awareness of that position
instead of one that is more compensated, is very beneficial; again think of all of this as very low
intensity mobility and position work).
The awareness drills are another crucial part of this and should not be overlooked or skipped.
Awareness is a big part of the learning process and if we can get your body to FEEL a better, greater
quality, more complete range of motion, it can help you over time find this position or a better position
within the regular movement (i.e., downhill sprints will force you to stride longer and turnover faster
and allow you to feel something that your body otherwise may have never known but now has an
increased chance to find this that is different/better on the level surface). Again, elevated heel squats
are an example of allowing for a better position/movement as it is a “cheat” that will make your squat
immediately feel easier no matter what the issues are holding you back on the level surface. The key
is that we want to regularly squat on different elevations and have a plan to progress down as a whole
over time to the point of finding that quality on the level surface. Also, unlike the mobility drills, we will
commonly indicate longer holds with some of these drills as they are more of a mimic or exaggeration
of the position you will actually be in and not really a typical stretch.
With that idea in mind, these would be more allowable and even highly encouraged to do between
heavy sets within the work portion of your program; squats yes, but any other movement for that
matter(i.e., using a support squat hold between heavy squat sets to help maintain full range of motion
and create consistency with heavier and heavier weight where typically while learning your body
might try to shorten, or performing a jumping drill between snatch sets to reinforce better extension,
etc).
If you have good overall mobility(sufficient within all tested areas outlined below) and feel like your
squat is where it needs to be position wise, you can still benefit from a squat sequence by increasing
the difficulty of any of the squat variations through exaggerated foot positions (i.e., elevating toes
instead of elevating heels or squatting on level surface, and/or turning toes in; keep in mind this would
only be for warm up purposes). This can help to maintain or even solidify your positions. With great
overall mobility or “hyper- mobility,” there is a chance that you may struggle maintaining sufficient
tension where it is needed throughout this complete range of motion and bracing drills and/or core
strengthening exercises could be a part of your sequence in place of any mobility drills(remember
that we must learn the coordination of “relaxation” or “disengagement” in the quads/hamstrings in the
bottom of the squat while maintaining overall core tension; “core” = torso.)
Lastly, consider that the air squat is usually the toughest variation of the squat to find/ maintain
the desired range of motion, position, and/or quality that we want as you do not have a device/
weight to help create a brace and maintain tension where needed throughout, to offset any potential
compensations, and/or to force your body through a greater range of motion (beware accumulating a
lot of reps with lacking in any of those areas, at minimum you must be doing more quality reps or reps
that are better than your normal reps if you really want to make a change, and the more lacking reps
you don’t do, the quicker and more effective your change will be). The ultimate goal in this regard is
for your air squat to look the same range of motion, position, and overall quality wise as your loaded
front squat(if your front squat is where it needs to be that is). These “tools”(squat variations, mobility
drills, progressing, etc.) have the purpose in aiding toward creating that match, as well as lending
toward health, insurance and longevity in all regards, creating greater potential in all movements, and
of course increased performance within the snatch and clean and jerk!
Recommendations
NO shoes. If using a sequence as a warm up, perform the entire sequence barefoot(no shoes, no
socks.) There are many reasons for and benefits to this but here are a few the relate specifically to
our task at hand:
• If you are in need, it can be a part of strengthening your feet and developing an arch (many
compensations and pain stem from a weak, collapsed foot and since your feet are your BASE
within a squat, snatch, clean, etc, having a strong, arched foot is critical; DO NOT overlook this! In
addition, to further support these much needed changes, keep your shoes off as much
as possible during the day(if you are a coach, coach without shoes on, etc.) You can and should also
smash the bottom of your foot throughout the day find something to grip with your
toes for reps(spending 2-3 minutes, 2-3 times/day on the bottom of each foot is a good start).
• Many of the stretches will be more effective with no shoes (i.e., ankle rocks).
• Learning connection with the ground. Many athletes have squatting on their heels(some to
the point of lifting toes off the ground) deep inside of muscle memory and for the full range
of motion squat and Olympic lifts in general we believe it is very important to learn and be
centered(entire foot grounded) throughout the entire lift(start position, pulling the bar up to the
point of extension, and then the reception). One of the most common faults/compensations
within the pull of a snatch and clean is the toes lifting off the floor any amount, usually right
around the knee, so use this concept to help offset this even to the point of performing your
first 2 or 3 weighted warm up sets for snatch and/or clean barefoot(if you are unable to catch
in a squat with quality without shoes, then just catch in a power position for those few sets).
• Benefit of Exaggeration. We will be talking about more forms of exaggeration to use in these
sequences, but anytime you exaggerate or set yourself in a position where the position or movement is
harder, once you try the regular movement or position, it typically feels, looks, and is executed better.
By wearing no shoes, though we’ll be doing a lot elevating heels with plates, etc. whether you have
shoes on or not, you don’t have the extra elevation of the shoe or the extra stability. So by progressing
down to the level surface(either within a workout or over a longer period of time) without shoes and
performing the indicated number of sets, you’ll be set up very nicely for the rest of your workout or
other portions of your workout in regards to position and stability where you have your shoes on.
If you are using a sequence as a replacement within the working portion of your workout as a
replacement to your regular, heavy squats(see more on this below,) then perform the first half of
those reps barefoot and the 2nd half with shoes. To go along with this, while working to fix your
squat, especially the further you are away from where you need to be, we recommend only squatting/
lifting barefoot or weightlifting shoes only, no regular shoes. The reason for this is that a regular
shoe, without the connection with the floor with no shoe and the solidity of a weightlifting shoe, can
and usually does lead to the most compensation. Yes, ideally you have the mobility/ability to squat,
snatch, wod, etc. in regular shoes, but again, here is another location you may be more benefitted in
the long run by taking a step back.
The only exception to the no shoes rule would be if the only way you can find quality with any
variation of the squat is with shoes on. In this case you would use the progression concept and try
to wean out of them within the sequences over time(again that may be within a particular workout, or
over a longer period of time.) Along with that though, go ahead and start the process of no shoes in
general as much as you can during any other general warm ups and as indicated above.
Foot Position
• Remember the set up points of performance discussed in the squat section within this
syllabus, specifically in regards to foot position (shoulder width apart or up to an inch outside
on each side, with toes turned out ONLY 5-15 degrees). To add to that, as discussed at camp,
if you are always squatting with your feet wider and more turned out than this, whether you
have to for range of motion and/or quality purposes or not, your feet will most likely jump
out even wider and more turned out within a snatch and clean, leading to an even weaker
and more compensated position. By heading toward and eventually developing the ability to
create full range of motion and quality with our recommended foot position within all of your
squats, you have more control over where and how your feet land when you snatch and
clean. This squatting with a better and better foot position, IS the only control you have over
what is ideally and eventually the unavoidable reaction portion of the lifts; and in general is
your overall preparation of your snatch and clean reception(i.e. squat the way that you ideally
want to receive the bar....with quality and depth!).
• To take this a bit further, we need excess in this regard to really allow for the best and
strongest foot position in the reception, and therefore ideally need to be able to squat with
extreme depth and quality with as many different orientations of the feet as possible. So,
this is another area to ensure you are exaggerating while making your way through your
sequence(s). At minimum, while performing high elevation and the support squat holds,
position your feet at shoulder width with only a 5 degree turnout. If you can, or overtime
progress toward doing so, position your feet at that shoulder width standard but with feet
pointing straight ahead AND/or turned in 5-15 degrees(remember you are using only your
body weight in the support squat hold and very light objects to aid your position, i.e., holding
a 10 pound plate or light kettle bell.) If you are to the point to where you have good overall
mobility and using squat sequences for warm up/maintenance purposes only, then mix up
your foot positions even more, specifically with the support squat hold or air squats (i.e., feet
together with knees straight ahead, feet wider than shoulder width and straight and/or turned
in, and/or even with toes turned out excessively from any width, etc).
Different Variations
• Experiment with different variations of the squat with different amounts of elevation to see
which(while maintaining the stance recommendations,) if any, you can create a true full range
of motion, quality position with(ankle and knee at end range, relaxing quads and hamstrings
while maintaining “core” tension.) Most likely you will at least be able to sink to your lowest
position with tension using the extended arm plate squat on high elevation(high elevation =
15 pound bumper plate or similar,) but if not, you can squat to a box or ball to the depth of
which you can maintain tension with within a sequence and progress down over time from
there. This or these variations and elevation level(s) is where you start. Wherever you are in
this regard, it will not hurt you and it is ideally recommended for you to still use and perform
easier variations and elevations within your sequences. From there you will progress down
in elevation and/or to the next squat variation as able within the same workout and/or over
time(days/weeks/months,) always pushing and testing your quality limits.
Mobility Assessment
• To increase effectiveness and efficiency of the above progression protocol, assess your
mobility in all areas that can potentially contribute to lacking range of motion, position, and/
or quality. Remember that you should start from the feet and go up from there, and in that
regard, consider what will most help the variations of the squat performed without a barbell
being in the front rack or overhead positions first. These 2 areas should be looked at as their
own separate positions and addressed independently(i.e., within your front rack and overhead
positions, just like the bottom of your squat, we as well need flexibility, comfort, and strength
and if your front rack is lacking for example, as well as your bottom position without a bar
being in your front rack position, then we are compounding compensations; take it 1 step at
a time.) Once the bottom of your squat is where it needs to be or is improving, your front rack
and overhead positions will come along a little easier. With these considerations in mind,
below are the areas to assess first. Understand that the goal here is not to identify and attack
ALL that is lacking, but to pinpoint the 1 or 2 areas in greatest need and emphasize there
first. The drill for that area is what you will put in your sequence. Reassess once you see/
feel improvement(or after about 4-6 weeks) and move onto what is now showing the greatest
deficiency or continue with the same area as needed.
• Areas of Assessment:
1. Ankle Dorsiflexion
2. Knee Flexion/Ankle Extension
3. Tibial Rotation
4. Hip External Rotation
5. Hip Internal Rotation
6. Thoracic Spine Extension
*Check out this guide for step by step instructions on how to assess the above areas.
*Check out this guide for a step by step process on how to reassess and reassign as
needed (after your initial 4 week commitment)
Now, you need to decide on two mobility drills to plug into your warm up. If you can make even
a small impact on one or two parts of your body that are MOST in need, you’ll make the greatest
overall changes. I understand that many of you may have found more than two areas that need work
(perhaps even all), but let me remind you that within this process it is important to prioritize. By zoning
in on only two, those two get all of your time and attention as opposed to spreading yourself too thin
and impacting none. If you need help choosing the 2 that are most important to you, check here for
step by step instructions on how to best prioritize:
https://vaughnweightlifting.com/2020/06/11/sculpting-your-squat-assign-your-squat-sequence/
Sample Warm Up Mobility Fixes

**To be used in the mobility slots of the warm up sequence
1. Ankle Dorsiflexion = Banded Ankle Rock - 10 reps w/ 10 second hold on last rep
2. Knee Flexion = Hero’ish Pose 60 second hold
3. Tibial Rotation = Banded Tibial Rotation - 5 reps w/ 10 second hold on each rep
4. Hip External Rotation = Assisted Hip Airplane - 5 reps in each direction w/ 5 second
hold on each rep
5. Hip Internal Rotation = Assisted Hip Airplane - 5 reps in each direction w/ 5 second
hold on each rep
6. Thoracic = T-Spine Box Stretch - 5 reps holding for 5 breaths on each rep
Your next step is to plug those specific drills into the squat variation/mobility sequence. The
below includes our “go-to” squat variations that are aligned in a progressive manner:
1. Extended Plate Squat w/ Elevation into Overhead Stretch - 10 reps with 3 second
pause in bottom/rep
Your Mobility Drill #1
2. Bottom Squat Hold w/ support - 30 seconds total

3. Extended Plate Squat w/Elevation into Overhead Stretch - 10 reps with 3 second pause
in bottom/rep
4. Bottom Squat Hold w/ support - 30 seconds total

5. Extended Plate Squat into Overhead Stretch (no elevation) - 10 reps with 3 second
pause in bottom/rep
NOTE: The tibial drill should be paired only with the ankle drill for optimal application and benefit of
the tibial drill; the ankle drill would be your Mobility Drill #1 and the tibial drill would follow as #2. That
is the only restriction on potential combinations. Remember your Mobility Drill #1 should always be
whichever comes first on our list (or rather, the lowest part of your body first, i.e., ankles before hips).
*We recommend that you perform this entire warm up barefoot. This will help you develop a
stronger foot, learn better connection with the ground, and add to the mobility work in the sequence.
Remember, the feet are our foundation! To start, we also recommend the “gold standard” foot position
(see here, here and here for more), since again, where we put our feet in the squat is our
opportunity to show our feet where we want them to go in the reception of a snatch and clean.
Squat Resources
Points of Performance: Olympic WL Squat
1) Feet are shoulder with apart, or up to an inch outside of that on each side, with a 5-15
degree turnout of the toes.
2) Barbell is on top of traps.
3) Full grip on barbell with same spacing as front squats and cleans.
4) Balance is mid foot and the big toe should be actively pressed into the ground.
5) Knees track out over the toes to activate the glutes.
6) Full depth with hips sitting as low as possible while maintaining good upright posture.
Demo Videos
Demo Video 1
Demo Video 2
Scaling for Limited Mobility

Limited Mobility Scaling Video
Squat Discussion: Dan Pope, Dave Tilley, Chad Vaughn & Mike
Cerbus
Squat Discussion Video
Warm Up Exercises and Squat Practical

Kang Squat: Empty barbell and light weight x5x5 to engage the posterior and warm up the
body.
Banded Step Activation Drills: Accumulate 50-100 steps prior to squat sessions and with
more frequency if glute activation is a weakness.
Tempo Back Squat: Intent is to find your full ROM and develop comfort before focusing
on strength. Example Workout: Build to a moderate set of 3reps with each rep have a 5-sec
eccentric and 5-sec pause at full depth, then repeat this weight x 1rep x 3-5 sets.
Clean Session
Clean Specific Warm Up Breakdown
Warm Up with Synergy:

3 Rounds:
• 15 Kettle Bell Swings
• 15 Wall Ball
• 1st round as normal for each individual, then 2nd and 3rd with Synergy recommendations.
Kettle Bell swings for at least the 1st round will be American, and 2nd and 3rd will be
dependent on assessment. Wall Balls to be performed on 1st round, and 2nd and 3rd modified
potentially modified to Goblet squats if squat is determined to be in development stage.
The Clean:
Emphasis will be finding and consistently creating a quality start position within the recommended
standards and concepts. Also practicing and developing the 3 cue rule (simplify your focus) as we
progress through the exercises and add to the movement, while working to execute and feel the cues
that are given.
Start Position: Points of Performance

Emphasis will be finding and consistently creating a quality start position within the recommended
standards and concepts. Also practicing and developing the 3 cue rule (simplify your focus) as we
progress through the exercises and add to the movement, while working to execute and feel the cues
that are given.
1. Stance: ideal vs individual.
2. Pressure mid foot: vs ball of foot/toes or heels.
3. Bar touching shins: feedback and consistency.
4. Knees flared to arms ideally: will mobility allow, especially in snatch?
5. Triceps on top ideally: shoulder internally rotated for more overall ability to keep bar close
and position to pull under. Will mobility allow?
6. Optimize shin and back angles: shoulders directly over or slightly in front of bar with body
weight pressure mid foot; this is the “look” and feel of your set up. Consider high hips vs low
hips.
7. Head up and eyes forward: This means relaxed head, not down and not end range of neck
up and back, and eyes focused on a point straight ahead. This is for best chance at proper
muscle recruitment and position and movement consistency. Consider that the body follows
the head/eyes.
3 Areas of focus/Cuing for you and Assessment/Cuing for coaches’ reminder:

1. Tension
2. Transition
3. Extension
Tempo Clean Dead Lift

• 3-5 sets x 5 reps @ by feel
• Ensure movement and positions are mimicked in reverse, all the way from standing to the
floor.
• Pause at transition(above knee) on the way up and on the way down.
• Tempo = controlled, 3 seconds at each segment (3 seconds from floor to above knee, 3
seconds from above knee to standing, and vice versa).
• Consider Clean Dead Lift vs your Conventional dead lift: how are they the same, how are
they different, can/should they be 100% the same, what are pros/cons?
Tempo Clean Dead Lift

• 3 sets x 3 @ by feel
• 3 seconds from floor to transition, then clean as soon as bar reaches top of knee(transition is
felt) without pausing.
Clean and Jerk Practice

• Now add the jerk in and practice technique/concepts from jerk session.
• Continue to modify/drill clean and/or jerk as needed.
Touch and Go Clean & Jerk Efficiency Practice
• This is basically you preparing for 30 low weight clean and jerks for time as 1 example.
• Making sure that you are not working against what you want in your heavy effort movement;
Remember Synergy.
• Reinforce closeness of bar throughout and contact on extension of clean, and full range of
motion lockout overhead.
• Mimic movement and positions in reverse to return to best starting point for consistency and
efficiency.
• Differentiate: we want to be consistent with our movements and for everything to work
together but for efficiency in low weight, high rep clean and jerk(as an example,) it would be
a waste of time and energy to aggressively move your feet in clean or jerk, and aggressively
and completely move your head in the jerk as taught in the jerk session; therefore we
recommend these slight adjustments/focal points/techniques from heavy, low rep tasks to
light, high rep tasks.
• Touch and Go Power C&J w/pauses - 1 x 10 @ by feel

• 2 second pause at overhead, front rack, hip, and transition in REVERSE on each rep.
• Touch and Go Power C&J w/pauses + Touch and Go Power C&J - 1 x 5+5 @ by feel
• 2 second pause at overhead, front rack, hip, and transition in REVERSE on 1st 5 reps
• Touch and Go Power C&J - 1 x 10 @ by feel
• NO pause, NO tricks, just focus on contact UP and bar close and transition position in
reverse.
Jerk Session
Jerk Specific Warm Up Breakdown
A.R.E. Squats
• A = Awareness of a better quality, fuller ROM in the squat = Elevated Heels.
• R = Reality of where you are at = Level Surface.
• E = Exaggeration, making the movement more difficult to stimulate improved look and feel of
“reality” = Elevated Toes.
The A.R.E. concept can be used with other movements and for the squat specifically performed with
load, though usually light as it is difficult for most to maintain tension with toes elevated, but for warm
up purposes use only with air squats as again that lack of tension is likely and now okay with no
weight. We want to work toward tension whether elevated or not, but this is part of the process and
one of the purposes of the warm up.
1 Round of ARE squats - 3 second pause in the bottom position each rep of each segment
• 5 elevated heel reps
• 5 level surface reps
• 5 elevated toe reps
NOTE: Each segment of the ARE squats are done from the level of whatever shoes you are wearing,
including weightlifting shoes, or even barefoot. Don’t be afraid to mix it up especially if doing it with
weightlifting shoes is not challenging to you. You can elevate with plates, mats, boards, etc. When
elevating your heels, ensure only 1-2 inches of your heel is on the elevated surface and place
you feet in the defined position of most potential for the squat(shoulder width to an inch outside of
shoulder width apart with the toes slightly turned out, meaning 5-15 degrees). While on the level
surface, position your feet where needed to maintain best overall quality, most back tension and
lowest hip position. When elevating your toes, ensure the entire ball of your foot is on the elevated
surface and position your feet where needed to maintain best overall quality. You will likely need to
widen your feet and turn your toes out a certain amount more here.
Jerk Session
Jerk Specific Warm Up Breakdown
A.R.E. Squats
• A = Awareness of a better quality, fuller ROM in the squat = Elevated Heels.
• R = Reality of where you are at = Level Surface.
• E = Exaggeration, making the movement more difficult to stimulate improved look and feel of
“reality” = Elevated Toes.
The A.R.E. concept can be used with other movements and for the squat specifically performed with
load, though usually light as it is difficult for most to maintain tension with toes elevated, but for warm
up purposes use only with air squats as again that lack of tension is likely and now okay with no
weight. We want to work toward tension whether elevated or not, but this is part of the process and
one of the purposes of the warm up.
1 Round of ARE squats - 3 second pause in the bottom position each rep of each segment
• 5 elevated heel reps

• 5 elevated toe reps
NOTE: Each segment of the ARE squats are done from the level of whatever shoes you are wearing,
including weightlifting shoes, or even barefoot. Don’t be afraid to mix it up especially if doing it with
weightlifting shoes is not challenging to you. You can elevate with plates, mats, boards, etc. When
elevating your heels, ensure only 1-2 inches of your heel is on the elevated surface and place
you feet in the defined position of most potential for the squat(shoulder width to an inch outside of
shoulder width apart with the toes slightly turned out, meaning 5-15 degrees). While on the level
surface, position your feet where needed to maintain best overall quality, most back tension and
lowest hip position. When elevating your toes, ensure the entire ball of your foot is on the elevated
surface and position your feet where needed to maintain best overall quality. You will likely need to
widen your feet and turn your toes out a certain amount more here.
Front Rack Mobility
Front Rack Position: To optimize your strongest most supportive front rack for the front squat, clean,
and set up of the jerk technique that we are teaching, we will start by ensuring that your index finger is
2-3 inches outside of your shoulder.
• Many will struggle to maintain this either with any of the fingers slipping out from underneath
the bar and/or with the whole hand sliding in up to index finger touching the shoulder.
• This is a very important position to solidify as typically with anything inside of that 2-3 inches
leaves the elbows inline or outside of the hands, which can lead the elbows down and leave
less area of support and rounding with the shoulders/back in the bottom of the clean for an
inefficient stand or miss forward.
• Put tape around the bar at the width where your hands should be to give yourself a continual
reminder and awareness of that position and use front rack mobility to help develop, improve,
and maintain the position, including using straps as discussed at camp.
Front rack and overhead mobility assessment

Instructions on how to address your areas of need
NOTE: See the Vaughn Weightlifting YouTube channel for front rack strap use(FST Squats,)
as
well as all the exercises in the jerk and clean progressions below. Some of the videos will show the
indicated pauses and tempos and some will not, so add those in where specified with the instruction
following each.
Upper Body Mobility

• Foam Roll x5 Triceps, Lats, T-spine.
• -T-spine med ball partner stretch x 20 secs x 2-3 rounds.
The Jerk
• High Elbow
• “PEZ” Technique
1. Simplified focus concept. In the jerk, for this technique, we are ideally focusing only on 2
things(the dip = it being straight, meaning the shoulders staying directly over the hips, and the
head movement = it being complete with the head going back to the end range of the neck
and eyes looking directly at the ceiling above).
2. We want the split to happen automatically, as it usually will if the dip and head movement are
executed the way we want them to be (remember not to immediately/ initially cue yourself
or your athletes on the split position, ie, throw your front foot further forward, etc, before
ensuring the dip and head movement are what you want as typically with these done well, the
body will split how it needs, to support the better bar placement).
3. If the split is still off after you’ve seen consistency with the dip and head, and/or the body is
not aware enough of what the split needs to be yet, then we do have a 3rd focal point to use
on the reception side to experiment with(ie, “knee” meaning feel the bend in the back knee as
you split if the back leg continues to land locked or without sufficient bend which leaves the
body out of alignment and bar out of best position, OR “toe” feel the landing of the back toe
as you split if the back heel/foot continues to land flat on the floor which well leads the back
leg straight or straighter and all the faults associated with that mentioned above).
Warm Up & Strength Exercises
Front Squats
• These are lighter, mobility/position squats but use enough weight to give you a better stretch
and perhaps force a better position.
• First 3 reps of each set will be done with heels elevated(use 10lb or 15lb bumper plates to get
the best benefit/exaggeration).
• Last 3 reps, step off the elevation and squat on the level surface(not counting whatever shoes
you are wearing).
• Each rep(all 6 reps) will have a 3 second pause in the bottom of the squat(try to find that
“relaxation” discussed above).
• Recommended general mobility between sets: 60 second Hero Pose and 30 second Super
Man Pose.
• Upon identifying most needed mobility, individualize that done between sets(ankle or hip
stretch, back over foam roller, etc).
• Use straps as needed for overall front rack mobility work as mentioned above.
High Elbow Strict Press

• 1 position pause is with the head back/eyes looking at the ceiling directly above (straight
up) for 2 seconds and then complete the press by leading up/pressing up with the elbows
(remember the continual upward elbow pressure is a key to this technique and is a potential
focal point(1 of your 2 or 3) to experiment with.
• Continue with front rack mobility between sets as needed (ie, PVC side stretch shown at
Camp).
Push Press (with 2 position pause)

• 2 position pause will be in the dip for 2 seconds (ensure that it is straight first, the pause for
2 seconds,) then with the head back/eyes looking at the ceiling directly above(straight up)
for 2 seconds, and then complete the push press by finishing up onto the toes(for synergy
purposes and use of more of your body and better coordination for the movement itself).
• Simplified focus here = 1) straight dip, 2) eyes up, 3) heel lift(if this is not already automatic
for you).
• Before each set, perform 10 wall dips(heels, butt, and shoulders against the wall, ensure
proper stance, and dip slow and short, feeling the straight dip(what is the rest of your body
doing to allow for the straight dip...i.e., knees forward and out a lot).
Split Jerk (with 1 position pause)
• 3-5 sets x3 reps @ by feel
• 1 position pause will be in the dip for 2 seconds(ensure that it is straight first, the pause for
2 seconds,) then finish into the split position before of course recovering to bring the feet
together to complete the lift.
• Now moving the head becomes harder, especially if it is very new to you as we are now trying
to make it happen without the pause.
• Simplified focus here = 1) straight dip, 2) head back or eyes up - THAT IS IT.....for now.
• Again we are not yet using a focal point on the split position as we are giving everything we
have to the dip and head movement ONLY - let the dip and head movement, AND the split
hold between sets(covered below) allow the split to be what it will be for now(and maybe
that’s exactly what it needs to be already)
• Before each set, perform a 20-30 second split position hold, ensuring the ideal split you want
to execute using the lunge method learned at Camp to find it as needed. A review of the ideal
split would be:
1. Shoulders directly over the hips(torso perfectly upright).
2. Feet side to side would be at the width of your power or jumping stance or slightly
wider with feet straight or both heels slightly turned out, front shin vertical or slightly
angle back.
3. Slight bend in the back knee, and back heel off the floor with pressure on the toes
and ball of the foot. You should not feel the front quad working/supporting at all but
rather a stretch in the quad of the trail leg.
4. See the Vaughn Weightlifting YouTube channel for a reminder of the lunge method
and look at the split we want with the video, “Split Jerk Foot Position Baby Steps.”
Split Jerk Practice

• 3-5 sets x 1-2 reps @ by feel
• NO pauses, NO tricks just now trying to put it altogether in movement AND focus.
• Simplified focus here—straight dip:
1. Head back or eyes up - as mentioned above, if you identified consistency in the
dip and head movement within the exercise above(4) and/or start to see it here,
but with the split still not what we want, NOW start experimenting with cues on the
reception(split) side - also, stated above is: “knee” and/or “toe” but these are of
course very general so experiment with different cues/words in these areas as well to
find what works best.
2. Continue with individualized drills between these sets as needed(wall dips, head back
holds, split holds, etc).
Snatch Session: Overhead
Squat Mechanics
Overhead Squat Mechanics

Check this link for overhead and front mobility assessment and for instructions on
how to address your areas of need.
Points of Performance: Overhead Squat

1. Feet are ideally shoulder width apart, width is determined by ability to maintain a
vertical torso.
2. Barbell is over the crown of your head, the midline of the body.
3. Full grip on barbell with wrists and elbows fully extended.
4. Shoulders should be neutral with a focus on some external rotation when supporting.
5. Focal point is straight ahead and posture should remain neutral/upright.
6. Full depth with hips sitting as low as possible while maintaining good upright posture.
Demo Videos
Snatch Push Press plus Paused OHS
Behind the Neck Power Jerk to Close Grip Overhead Squat
Scaling for Limited Mobility
Snatch Push Press + Elevated OHS
Warm Up Exercises and Squat Practical

1) Overhead Squat Warm Up:Empty barbell and 3-5 reps per position x 2-3 sets.
Overhead Squat Warm Up
2) Banded OHS Activation: 5-10 reps x 2-3 sets.
Banded OHS Activation
3) Snatch Push Press + OHS: Intent is to find your full ROM and develop comfort in your OHS.
Example Workout: Build to a moderate set of 2+2 reps with each rep have a 3-sec eccentric
and 3-sec pause at full depth, then repeat this weight x 1 rep x 3-5 sets.
Snatch Push Press + OHS
4) Snatch Balance:This drill is to build awareness and strength in receiving the snatch with
dynamic hip extension. If the feet jump too wide or turn out too far, the practice the “no
jump” variation. Example Workout: 6-8 sets building with 2 reps. Find a heavy set with
2-3 sec pause
in the bottom position, then repeat x 1 rep x 1-2 sets.
Snatch Balance
5) Sots Press
Sots Press & Sots Press Scaled Version
Snatch Progression +
Technique
Points of Performance: Snatch

1. Prioritize balance and control in all positions of the hang and full snatch variations.
2. Barbell is to move over the mid foot at all time; the midline of the body.
3. Full hook grip on barbell with elbows internally rotated and lats big/flared.
4. Shoulders should be neutral with a focus on some INTERNAL rotation when pulling.
5. Focal point is straight ahead and intent is to extend vertical with elbows and shoulders.
6. SPEED UNDER SHOULD BE A CONSEQUENCE OR RESULT OF PROPER
MECHANICS.
Demo Videos
Demo Video 1
Overhead Squat Discussion with Dan Pope & Mike Cerbus

Overhead Squat Discussion
Progressions and Drill Work
1) Snatch Row + Snatch Muscle Under: Empty barbell/Light Weight and 2 + 2 reps x 3-4 sets
Snatch Upright Row

Snatch Muscle Under
Additional Drill Variations:
Muscle Snatch Strict
Snatch Pull Under from Extension
2) Hip/Power/Scoop Position: This drill should be used to practice hip extension and aggressive
pull under. Focus is on a vertical dip or “scoop” position to position the hips and barbell directly
under the shoulders. Recommended drill work is light weights x 2-3reps x 3-4 sets for a warm
up or training to accumulate with intensity and building to 80-90% for repeatable sets.
Snatch Shrug and Shrug from Hip

Muscle Snatch Hip Hip
Power Snatch Hip
3) Above Knee Position: Intent is to find mid foot balance and maintaining the barbell over
your mid foot.
Example Workout: Build to a moderate set of 1+1 reps with each rep having a 3-sec
pause in shrug and 3-sec pause at hang, then repeat this weight x 1+1 rep x 3-5 sets.
Snatch Shrug Above Knee

Additional Exercise Selection:
2 Position Snatch + Tempo Pull Complex
Positional Awareness & Prioritizing the Hang Snatch Position
4) Below Knee Position: This position is to build awareness and strength in the compressed
hang of the snatch. The entire body should feel tension with a specific emphasis and feel in
the quadriceps.
Example Workout: Build to a moderate set of 1+1 reps with each rep have a 3-sec
pause in shrug and 3-sec pause at hang, then repeat this weight x 1+1 rep x 3-5 sets.
Snatch Shrug Below Knee
Power Snatch Below Knee
Stop at Start Snatch
5) Full Snatch: The full snatch should be the combination of all your positional awareness
and drill work. It can be a major component of training, but you should always be working on
the preceding positions and drills to (1) identify weakness, (2) build strength and awareness in
positions, and (3) build perception and repetition through controlled and active positions.
The snatch is a reactive movement. Simplified focus and comfort needs to be the practice in
order for the body to respond with precision and speed.
Example Workouts:
(1) EMOM x 20: 70%x2 x 5, 75%x2 x 5, 80%x1 x 5, 85%x1 x 5
(2) Waves x3: 80%x2, 85%x1, 90%x1; 82%x2, 87%x1, 92%x1; 85%x1, 90%x1, 95%x1
(3) Volume to Intensity: 60%x6, 70%x5, 75%x4, 80%x3, 85%x2, 90%x2, 80%x3x3
Snatch Shrug and Snatch

Additional Exercise Selections:
Pause Snatch from Lift Off
Stop at Start Snatch
Snatch Points of Performance
Snatch Balance & Transfer
Rowing
Overview
AIMS MAKE IT SIMPLE
Remove extraneous motion and upper body Use what you already know about lifting. Simply
tension (especially in the hands, arms, shoulders put, rowing is: pick up the load (with the legs),
and neck/traps) to allow access of the lats, core, transfer the load (supported by strong core and
and legs. Provide various drills to achieve this. with partial hip extension), then smoothly
transition the load (arms provide guidance–
WHAT IS ROWING? similar to how the bar hits that float point in a
clean–only in rowing you have a "handle" instead
A relatively misunderstood sport, rowing is push
of a bar) to create a continuous, efficient cycle.
based, not pull based. It is a total body activity,
but is a predominantly leg-driven one. So Lift with your legs, not with your back, right?
although it is often perceived as a pull, rowing
is a push-oriented motion made most effective When the back and arms activate early (early
by focusing on proper use of the legs and grabbing and back extension are common errors
smoothly transferring the energy they generate in lifting too), they raise the center of gravity and
through every link in the kinetic chain. block use of the legs and lats.
WHICH OLYMPIC LIFT?

When compared to lifting, deadlifts and cleans
are common comparisons. These lifts do have a
lot in common with rowing—like leg, hip, and
core strength, plus shoulder stability and use of
the legs for force generation. However, rowing
does not require a shrug, it does not require
you to “rack” the weight, and there is no
"bracing" involved when loading.
Because rowing requires strength, as well as
speed, agility, and quickness, I prefer to
compare it to continuous counter movement
jumps, smoothly transitioned high pulls, or
even a lightweight narrow-stance deadlift
coupled with the acceleration of a kettlebell
swing (think about how the bell swings because
of your hips, not because you used your back).
Overview (continued)
#TECHNIQUEMATTERS SLOW DOWN TO SPEED UP
Efficient rowing is fast rowing. Efficient rowing Improving efficiency requires technical focus.
removes extraneous motion. The more efficient This takes time. Consider how much time you
you are, the faster you go without using more spend breaking down your lifting technique.
energy to do so. (Remember how the aim of the Consider how lifting better helps you lift more
athlete is to conserve calories (energy)?) weight. When thought of in this way, it makes
sense that rowers spend a lot of time breaking
Efficient rowing relies on discovering and down and purposefully practicing the rowing
strengthening your comfortable position of motion…slowly.
power (CPP). Many of the long, slow(er) miles rowed are not
Your CPP is your most mechanically efficient just for aerobic benefit. They provide technical
position. (Think of the top-quarter drill using the benefit. If the only rowing strokes you take are
boat strap. This helps you find your CPP.) hard and fast, the body will continue to
compensate to “push the weight.” Imagine how
Mechanical efficiency optimizes force your clean or snatch would look if you always
generation and transfer by maintaining joint overloaded the bar.
integrity so you can more easily leverage your This compromises technique which leads to a
bodyweight. lower peak level of power in the long run. So…
When joint integrity is maintained while meeting take some- time and slow down to speed up.
sport demands, energy is spared. This leads to
greater speed and athleticism, while reducing
incidence of injury.
On the other hand, if your CPP is compromised
(e.g. butt tucked under at the catch, traps
activated, shoulders overly extended, etc.),
speed declines while risk for injury rises.
Erg Parts & Rowing Lingo
Setting Up & Reading the Erg Monitor

Follow in-monitor prompts. –
• Press "New Workout" to set up specific training sessions—time, distance, rest, etc.
• "Just Row" is the erg’s quick-start feature.
• "Memory" is the erg’s logbook. Use the Memory feature to find out your most accurate scores.
Remember: If you choose to set up your monitor for a specific workout rather than using
"just row," do so after you check your drag factor and set your foot-stretchers. The
monitor will “time out/go to sleep” if you let it sit for too long.
Drag Factor
What the heck is drag? Drag factor mimics the “drag” created by a boat when rowed on the
water.
The erg’s drag feature (aka damper setting) exists so rowers can adjust how “heavy” the erg
feels relative to how it feels to row on the water.
To adjust your drag: Turn on the monitor. Push “More Options,” then “Display Drag Factor.”
Take a few strokes until the number shown is the same for 3-5 strokes in a row. Move the
“damper” (numbered 1-10 on the right side of the flywheel) up or down, then take a few more
strokes to see the new drag.
Repeat these steps until the drag is right for you.
Know your number. Not knowing your drag factor (in the monitor, not just on the damper) is like
not knowing how much weight you have on the bar when you are lifting.
Lowest/lightest drag= 1; Highest/heaviest drag =10.
For women, 110-120 is a common range. For men, 120-130 is common. The male-female
difference is more about body size. So adjust accordingly. I personally use drag 117.
For recovery from illness or injury, adjust your numbers 5-10 lower. Do the same for smaller,
newer, or very young or older athletes.
Stay safe. Only use the highest damper setting (i.e., 10) for short drills like top-quarter. Rowing
for prolonged periods at a very high drag increases risk for injury (particularly to the back and
ribs).
When is it too heavy or too light?
When the drag is too high, the flywheel slows down quickly, which makes every stroke heavy and
slow (all but negating your ability to sustain speed, agility and quickness). When it is too high, you
migh find that your head tilts back and your upper back collapses, while you feel strain in your low
back. If this is the case, reduce the damper setting.
When the drag is too low, it becomes difficult to achieve a better score (you cannot get that "bite
with the legs) without raising your stroke rate beyond typical ranges for a given type training
session.
rate.
Remember: Be sure to check the drag every time you erg. Every machine is different, and
interference from walls, wind, fans, other ergs, etc. can alter the airflow through the fan, which
impacts the drag. This will artificially increase or decrease your speed.
A little wind can make you feel like a champ...or a chump!
Rowing is all about picking up the flywheel (or boat) from a stop (which takes strength), then getting
it up to and keeping it at speed (which takes agility, quickness, and...endurance). This “keeping it
light” allows you to find more speed and to sustain it. So find what is right for you by starting in the
middle of your range, then playing around with it through some trial and error over the course of a
few weeks. (Remember what I said about how high drag factors benefit the biggest people? So
again, find what's right for you, and build your rowing strategy from there. Need help? Just ask;)!)
Rowing Terms & Coaching Cues
• Catch vs. Finish. “Sit at the catch” = “Compressed” position at the start of the rowing stroke
(i.e., near the flywheel). “Sit at the finish” = “Extended” position at the end/finish of the rowing
stroke.
• Drive vs. Recovery. “On the drive” = While you are pushing your legs and taking a stroke. “On
the recovery” = While you are relaxing your legs and are between strokes.
• Arms Away, Arms & Body, etc. “Sit at arms away…” Sit at arms and body…” You are sitting
still and ready at the position described.
• Rowing at Different Slide Lengths. Can be used as part of a warm-up, as part of a start
sequence, or as a drill.
i.e. ¼ slide, ½ slide, ¾ slide, lengthen, full slide.
• "Row it out." Row continuously after a drill, a pause, etc.

• "Split." Actual speed as measured in time per 500 meters rowed (or watts or calories). Changes
every stroke.
Remember: Rowers typically use the unit of time to measure speed. The watts setting is
second-most used. While the calories setting is the least used.
• Stroke Rate. The number of strokes taken per minute rowed.
Rowing Warm Up: General—Dynamic—Neural—Specific
A proper warm-up should: Increase body temperature, breath rate, heartrate. Improve range of
motion. Prepare the muscles, soft tissues, energy systems, etc. that you need for your specific training
session. Possibly include short, preparatory or technical drills.
General. Remember Cardiac Drift? Warm up for at least five minutes to be sure your blood has time
to shift from your core/vital organs to your periphery/major muscles (those you will need to use during
your training session).
Dynamic. Start with smaller and slower range of motion (ROM) movements, then progressively
increase ROM and speed as you progress through the warm up. Move in all planes of motion/in all
directions to recruit prime mover muscles and supportive stabilizing muscles.
Neural. Remember the catnip! Include quickness in your warm-up like hops and jump breakdowns. To
be quick/agile (critical for sustainable, fast rowing), you must warm up for quickness.
Specific. Finish with rowing specific drills on the rowing machine with some steady-state rowing.
Sample Warm Up for Lower Intensity Rowing

Remember: Higher intensity sessions require longer warm-ups. See Section 7: Special Teams for a
Race Day Warm-Up Sample.
• General. Easy 5- to 10-minute bike, jog, or other aerobic activity.
• Dynamic exercises in all planes and directions. Visit the Lindsay Shoop YouTube Channel
for a video playlist of rowing-related dynamic movement exercises.
• Neural. A series of hops or jumps, or a jump technique breakdown. Jump and jump drill
videos can also be found on the Lindsay Shoop YouTube Channel.
• Specific. Finish with 5-10 minutes on the rowing machine with drills (e.g. short slide rowing–1/4
slide, 1/2 slide, 3/4 slide, lengthen) and perfect technique.
Proper Position Set Up: Seat—Feet—Shoulders—Hands

Seat.
Sitting properly helps you "stay out of the holes" at the front and back of the stroke. Remember
"neutral spine?" Check it again by laying on the ground and setting it. Remember how you know your
back is flat (because the floor is flat), but your abs feel curved? (These drills can also be found on the
Lindsay Shoop YouTube Channel.)
Do: Locate your tailbones on the seat. Rock back and forth on them. Stay in contact/aware of them.
Keep your bodyweight slightly "in front of" them for as long as possible while you are pushing on the
drive. Avoid falling too far back behind them at the finish (i.e. not too much posterior tilt). Try it on a
foam roller too if you don't have an erg.
Remember: Walk your butt knuckles (“your second pair of feet”) to the back of your seat until
you
sit more on your hamstrings. This "more aggressive position" helps you to better access your
legs. Sitting too “tall” on the seat with your back hyperextended (too much anterior tilt/duck
butt) prevents a long, strong, smooth stroke. A clue: If the seat tucks under you at the finish,
you have lost core connection and fell back too far.
Feet.
Set your feet with the foot strap over the “balls” of your feet. If you immediately “open with
your back”/back extend or have tight calves, hamstrings, glutes, posterior chain tightness
generally, adjust your feet a little lower as a compensation while you iron out your ROM;)!
This emphasizes the leg push, and can help you find and stay in front of your butt bones
during the drive (leg push) for as long as possible.
Adjusting the feet too high can force you out of your proper "seat" onto the “squishy
part”/back of your butt (especially if you have tight calves, hamstrings, and glutes). This
makes it hard to use the legs.
Remember: Different models of ergs, wearing different shoes, or going barefoot can change
your
foot position, so double-check your foot setting each time you erg. Wearing harder soled
shoes increases stability and may help with technique and speed.
Wearing soft soled shoes decreases stability which may slow you down.
Hands.
A “slight over-grip” allows the fingers to dangle over the handle. When you push, the handle
pushes mostly into the top inch of the pad of your hand and the bottom portion of your
fingers that connects to the pad. The wrist starts slightly upturned, but will flatten when you
push, which makes for a stronger position. Think of how you would hang from a pull-up bar,
or how your wrist position starts then shifts when you get set for various lifts.
Grip should be relaxed. If your hands are tense, wiggle the fingers during the recovery of
every stroke as a drill.
Shoulders.
Use the palms up, palms down drill for proper shoulder positioning. Remember to carry the
hands/handle and elbows lower on the recovery (just like "keeping the bar close to you" for a
clean). Remember the thumbs brushing your thighs drill? This can help you practice carrying
your hands lower on the recovery while giving you feedback as to whether your knees popped
up too early during the recovery.
Proper shoulder position and lower hands help you access the lats without locking them or
becoming stiff.
Remember “little armpits” or feeling like you are gently holding a newspaper under your
armpit? Think about how you are supposed to keep the bar close to you when you do a clean.
Basic Rowing Sequence
Drive. Push legs, then unwind the body, then let the arms guide the handle around to create a
smooth cycle and prepare for the next stroke. Remember: “Legs – Lean – Let Go” and “Hands
provide guidance/guide the energy.”
Recovery. Arms lead away first (long and low), then bodyweight shifts (to slightly in front of the
hips/close your hip angle a bit), then wheels roll to “full compression” at the catch.
Remember: “Wrists – Shift bodyweight – Wheels roll/loose/broken ankles.”
Key Drill—Pauses. Practice proper recovery sequence/positions. Order of operations: Pause at

arms away. Pause at arms away and bodyweight shifted forward. Then, loose feet, wheels roll
freely.
Remember: Take at least 1-2 strokes between each pause to keep the flywheel spinning.
Key Drill—Build out from arms. Practice proper stroke sequence and used for warming up. Start at
arms only rowing, then gradually increase your slide length until you reach “full” slide. Take 20-
30” at each length. Perhaps a little more time as you lengthen your stroke.
i.e., Arms only rowing for 20”, arms and body rowing for 20”, ¼ slide rowing for 20”, ½ slide for
30”, ¾
slide for 30”, 7/8 slide for 30”, then finish by “rowing it out.”
Steady Rowing—Loading the Legs First

The rowing stroke is more like a carpet unrolling than a door swinging open. Forces gradually, smoothly
transition rather than shifting abruptly from one body segment to the next.
Use What You Know.
Think simply: When lifting heavy loads, you lift with your legs not with your back, and the load stays
close to you, toward your midline, and low. Recall lifting concepts as they relate to rowing and moving
heavy objects.
Mechanical efficiency, comfortable position of power (CPP), etc.
Think about how the bar “floats” at the top of a high pull or clean, how the bar got there because of
your legs and hips (not your huge back swing and arm pull), how the bar keeps moving even when you
are not working, (again with that float point;)), and how the bar stays close to you when you lift (this is
why carrying your hands a little lower on the recovery rather than coming "straight away" with the arms
makes sense.)
Arms provide guidance. They create smooth transitions from one stroke to the next. They do not add a
ton of speed considering the risk of tensing the upper body. A tense upper body prevents lat, trunk,
and leg use.
Remember: Tired legs are still stronger than strong arms.
Minimizing early arm and trunk use, lets the legs take charge in a GREAT way!
Key Drill—Legs Only, Legs Body, Legs Body, Arms Rowing. Practice proper drive sequence
with leg emphasis. Creates length while keeping mechanical efficiency. Increases stroke length
without having to be any taller!
Remember: Only do 3 to 5 legs only strokes in a row to minimize low back stress.
Key Drill—Top Quarter Rowing/The Boat Strap Drill. Practice proper CPP and loading of the legs
at the catch. Ensures that you start every stroke with leg connection rather than grabbing with the
arms and traps or opening the back early. Try it with a boat strap looped around the flywheel. Try it
with a partner holding the handle for you so you can work on “hanging” without grabbing the arms.
Arms should be loose and relaxed so you can hang from the legs/core/lats (low center of gravity/
points of connection).
Remember: Only do 3 to 5 Top ¼ strokes in a row to minimize low back stress.
Key Drill—Alternatives to Top Quarter: Post pulls, bent-over rows, or incline pullups with close
elbows/ little armpits to practice your CPP (lat use, core/central stability, low center of gravity/points
of connection).
Try this with various elbow positions to test where you switch from lat engagement to more shoulder,
arm, and trap engagement.
Remember: Lat engagement rather than arm engagement helps you access your hips and legs.
Key Drill—Last Quarter Rowing. Practice proper body support at and smooth transitions around the
finish. This is basically ¼ slide rowing with higher effort. Do this with “½ arms” to practice strong yet
smooth transitions around “the finish.”
Remember: The “hard C,” “J shape,” “the hollow,” and “letting go” in front of you.
For further leg focus: Try all of these “feet out” or with your foot-stretchers lowered. “Feet out” = Do
not use the foot straps to tie your feet in.
Special Teams Rowing: Stroke Rates, Starts, Sprints, & Racing
Common Stroke Rates (SRs). Lower rates are typically used for longer duration pieces like steady- state
rowing and for practicing technique. Higher rates are typically used for races and higher
intensity sessions. If your rate increases, your speed (in time, watts, or calories) should improve.
Examples:
• SR20-22 is for recovery rowing, steady-state rowing, aerobic conditioning, drills and technique
• SR24-26 for hard steady, anaerobic threshold (AT) training, power training
• SR 28+ for high intensity interval training and for racing
Starts & Sprints. Take 10-15 shorter, faster strokes to help you get the flywheel spinning/erg up to
speed. Remember: ½ slide, ½ slide, 3/4, lengthen full (or "half, half, lengthen, lengthen, lengthen)? It
does not have to be exact. It just has to help you get the flywheel spinning.
Short strokes help on the erg for the same reason that quarter-squats are easier than full depth squats.
Exploiting/cheating when the load is heavy/the erg is stopped can help you get up to race speed
without wasting extra energy.
Use only 10-15 strokes though. Staying too high for too long wastes energy that you will pay for 45-60
seconds into your piece. (Be smart. Camp, not chump;))
Remember: “Tidy it up” during starts and sprints in particular. CPP! Stack the blocks–minimal body
forward and back, heels down (or close to it). “Tired legs are stronger than fresh arms.”
Sample Race Warm Up.

Start with the warm-up from Section 3: Rowing Warm Up.
Then, in order:
• Take a 2-5’ rest to hydrate, bathroom break, etc.
• Do 3 x 10-15 stroke “builders” (1 at SR24, 1 at SR26, 1 at SR28) with 30-90” rest btwn each.
• Then, 1- to 2- half-slide kickers (see below) (30-60” rest between each).
• Then, 3- to 5- practice starts (see below) (30-60” rest between each).
• Finish with 45 to 60 seconds at your goal pace, but at a slightly lower rate than what you plan
to race with.
Remember: Aim for a maximum of 10 minutes delay between your warm-up and your race to be sure
you do not begin to cool down. If you take too long, you will lose access to some of the muscles/
nervous system elements that you just prepped.
DO: If you approach the 10’ delay between your warm-up and event, do an extra builder or series of
jumps or sprints to help you stay primed.
Key Drill—Start practice. Practice each stroke of your start. 1st stroke only, 1st 2 strokes only…1st 5
strokes only. Then put it all together: 1st 5 strokes, followed by 5-10 high, hard, fast strokes. Keep it
simple. (e.g. ½ slide, ½ slide, ¾ slide, lengthen, Go!)
Key Drill—Half slide kickers. “5-5-5.” Row at ½ slide. Start slower, build power, speed, rate every 5
strokes, then paddle lightly. This “primes” you for speed/agility/quickness (SAQ). Additional speed
in rowing and erg races is all about SAQ and exploiting the motion just like a basketball or volleyball
player would in order to jump higher.
Key Drill—Stroke pyramids. 10 strokes hard/max, 10 strokes easy, 20 hard, 20 easy, 30 hard, 30
easy, 20 hard, 20 easy, 10 hard, 10 easy…up and down the pyramid until your time is up (start with
10-15 minutes of this). And when I say easy, I mean easy. Earn that rest!
Try these at different stroke rates (for power, use 24 and 26; for race practice, use 28-32). Be sure
your speed improves as your rate increases.
Hint: If your speed does not improve as your rate increases, do most of
your pyramids at SR24-26 with TONS of effort to improve your power before "graduating" to higher
rates.
Key Drill—750/250. Alternate 750 meters of steady state (SR20-22, heart rate low/60-70% HRmax)
with 250 meters as hard as possible at SR24. Start with 5-10’ of this drill. Gradually build your total
time and/or sets over the course of weeks/months/years.
Common Rowing Injuries, ROM Limitations & Addressing Them

ROM limitations inhibit optimal performance and safe rowing. Taking time to identify and address
them can improve performance and prevent injury.
Common ROM Limitations. Asymmetries and strength imbalances of the calves, hamstrings, glutes,
hip flexors, chest, adductors and abductors of the hip are some of the most common in rowing.
Common Rowing Injuries. Some of the most common rowing-related injuries occur at the lumbar
spine (particularly, L4/L5, L5/S1) and the ribs. Other areas of potential stress/weakness include the
wrists and forearms (grip related), the shoulder girdle including the thoracic and cervical spine areas,
the hips, knees, and ankles.
Examples:
• Hip imbalances can lead to back/spine/knee/ankle issues.
• Shoulder imbalances can lead to rib/spine/trunk/neck issues.
Stay aware of repetitions that lead to overuse.
Examples:
• Back intensive lifts (e.g., bent over rows, squats, deadlifts, etc.) followed by high volume or
high intensity on the erg.
• Consider how front squats, cleans, bench press, push-ups, and pull-ups all place high
demand on the wrists.
Assessments. Assessment videos can be found on the Lindsay Shoop YouTube Channel.
Neutral Spine. Assesses the hip flexors and low back (fascia, erectors, etc.).
Single-Leg Hip Flexion. Assesses the calves, hamstrings, glutes, and some hip flexor ROM.
Overhead Squat. Assesses all connections from hands to feet, particularly the calves, hip flexors,
hamstrings, adductors, chest, and lats.(If you would like the OH squat limitation chart
(the one I mentioned during the sessions) to help you better understand ways to
address specific OH squat issues, I am happy to send one to you. Just ask.)
Keys to Longevity—Yours & the Erg’s

Proper warm up, cool down, and recovery are essential. Attain, regain, and maintain
symmetry and balance both physically and mentally.
Keys. Progress your training in a manageable way. To be conservative, volume increases

should not exceed 4-6% per week. Build in recovery weeks at least every fourth week by
reducing volume to 70- 80% of your most recent volume. A 20 to 30% decrease during
recovery or taper weeks can help make long term training and speed gains sustainable.
Take the “extra time” to focus on ROM and recovery exercises. E.g., Sleep more! Spend more
time on technique and drills rather than expending energy. The aim is to rebuild by allowing
the tissues, joints, nervous system, mind, etc. to recover. When done properly, greater long-
term gains result!
#TechniqueMatters. Focus on finding and maintaining your personal CPP. Just as we carry
heavy loads close to the body, low, and toward our midline in daily life, so too should we do
this when rowing.
Cleaning the erg. Your erg (and your athleticism) can last a lifetime when properly maintained.
Disinfect common touch points (i.e., handle, seat, foot-stretchers). Carefully wipe the monitor
as many products can damage the computer itself. Wipe down the track and any other places
where grease or dust might accumulate (e.g., feet, fan, etc.). Grease and clean the chain
based on Concept2’s recommendations and instructions. Clean the flywheel from time to time
to prevent dust and debris from accumulating.
Cleaning the erg can be meditative following an effective training session. To me, it is "zen
time" much like grooming a horse after riding.
Last but not least... HAVE FUN!

Efficient is fast. Fast is fun. And having fun with what you do gives you a mental edge in all
things!
Final Note
Want even more speed? For further help with technique, ROM, race and training strategies, stay up
to date on drill and movement videos, or to simply say hey, visit www.LindsayDareShoop.com
find @LindsayDareShoop on Instagram. Please reach me directly via LDShoop@gmail.com or
Instagram DM.
And…if you did not get enough of my stories, check out my first book, Better Great Than Never. You
can order it on Amazon (and most major retailers worldwide). It is currently available in eBook,
audiobook, paperback, and hardcover.
I am so thankful that each of you took the time to come to Camp. I very much
enjoyed working with you all, and I look forward to hearing from and seeing you again soon! Until
then, all the best, happy training, and… keep paying it forward one day at a time.
In Olympic Spirit,
Lindsay Dare Shoop, OLY, MSEd, CSCS
Endurance
Endurance Station
Instructors: Chris Hinshaw & Darnell Hardy
Schedule: 2 hours
Start: Station overview featuring the Assault AirRunner and AirBike
Lecture 1: Coaching responsibilities. Athlete ownership.
Warm-up: Cardiorespiratory and muscle fibers with introduction to the AirRunner, range of motion
with dynamic drills (see attachment), and CNC/Neuromuscular system with plate Jumps,
Lecture 2: The Skill of Breathing: Rhythm/consistency, hyperventilating vs control breathing, steps per
breath.
Lactate Threshold “Pacing” Workout:
Test Interval: 30sec at easy/moderate pace (record number of meters)
Main Workout:
8 sets:
30sec targeting same qty of meters from base round within +/- 1 meter.
Rest 15sec b/t reps.
Details: Goal is to repeat the same speed to create one “gear” and muscle memory as
well as efficiency. Maximize work capacity by creating an optimal balance within the
metabolic pathways. Developing your personal range of speeds.
Lecture 3: Understanding the physiological adaptations as well as defining easy, moderate, fast/hard
intensities. How does fatigue develop in the muscles? How does the body mitigate fatigue? Anaerobic
and aerobic adaptation. Improving your recovery and maximum sustainable pace.
Stride Frequency Test Workout:
3 sets:
30sec on the AirRunner
Rest 30sec b/t sets
Details: Count number of running steps per minute.
Lecture 4: Maximizing adaptations by programming multiple adaptations in parallel. Example: Bike
RPM vs Run SPM. 80rpms = 160 steps per minute. Example: Arm only training on the AirBike or Legs
only training on the Concept2 bike.
Peak Power Test Workout:
3 sets:
10sec sprint a max effort on the AirBike.
50sec arms only (easy recovery pace)
Details: Sets 1 & 2 are seated. Set 3 is standing. During this test you will ride as hard
as possible for 10 seconds to find your highest peak power (wattage) and cadence (RPMs).
Is your standing faster?
Lactate Clearance Workout:

3 sets: Teams of 2
Partner 1 Starts: Alternating feet jumps to 10lb plate (qty is based on your max peak power
RPMs),
AirRunner (qty of steps equals your max peak power RPMs),
Partner 2 Starts: AirBike arms only (recovery) until Partner 1 make tag for partners to the
switch
No rest b/t reps or sets.
Details: The qty of reps for the feet jumps is based on your highest max peak power RPMs
from the AirBike sprint. This same peak power RPMs determines the number of steps to
take during the AirRunner interval. The AirBike is the only recovery in this workout.
Workout Summary: Lactate clearance. Improving your ability to recover is a measure of aerobic
fitness. In addition, the arms only movement on the AirBike is like the arm swing while running.
End: Q&A and closing remarks.
AirRunner Running Technique

Keep your posture upright. Avoid bending at the hips. This will bring your foot strike back and cause
you to slow. Think hips to the bar (front). Keep your vision forward and chin parallel to the ground.
This will allow you to use your glutes more while providing a better balance between your
hamstrings and quads.
During the end of swing phase, it is time to bring you foot down once your knee is done moving
forward.
Resist the urge to reach your foot forward.
Try to vary your cadence and stride length.

Practice taking shorter steps.
Practice opening up your stride without over-striding. Pretend your knee was shot out of a
canon.
Foot strike: You will almost always land on the front of your foot (like jumping rope) when you are
on the AirRunner. After foot strike, focus on deliberately dropping your heels so that they just touch
the ground. This will give your Achilles & calf muscles some brief relief while loading your
Achilles/calf complex with “spring-like” kinetic energy.
Endurance Station Workouts
Homework: The Skill of Pacing “Lactate Threshold” Workout
2 sets:
8x (30sec ON, 10sec rest)
Rest 3min b/t sets
Details:
Perform this workout on an out and back flat course. Runners will pick their preferred “ON” speed.
Speed should be easy. Run the first interval while looking at your AirRunner monitor. Stop after
running 30sec. Record your total meters. Reset your monitor. After resting 10sec, start your next
30sec interval. No looking at your monitor until coach says “STOP”. Repeat until you complete 8
reps. Rest 3min. Repeat for the 2nd set.
Purpose:
The goal in this workout is finding a sustainable pace that you can maintain for all intervals.
Performance in this workout is not based on your speed. Performance is judged on your ability to
consistently pace each 30sec interval by running the exact same distance.
Objective:
The core focus of this workout is pacing (verses speed). Athletes become more efficient with
practice. Focus on getting comfortable and locking your targeted “muscle memory” pace. Target
hitting a consistent distance during intervals 2-8 in each round.
Workout Objective:
Recognize your ability to adapt and sprint on the AirRunner. Compare your individual interval speed
to your base line test speed.
Warm-Up Protocol
Range of Motion:
Dynamic drills to pre-warm muscles, expand range of motion, limit risk of injury 1min walk, 1min
easy jog, over-the-hurdle, knee to chest, figure four, hip flexure, torso twist, high knee, butt
kick, prime time, toe walk, heal walk, ankle walk.
CNS, Neuromuscular System:

Improve the speed or amount of time it takes for the brain sends the signal to move to the targeted
muscles.
Muscle Fiber:
Prepare the muscles for the movement and the intensity of the movement
Cardiorespiratory System:
The aerobic system takes 90sec to warm-up. However, the athlete is able to compress this time by
elevating the heart rate during the warm-up. Think of your cardio just like starting your car on a cold
morning. The engine takes time to warm-up. Once the engine has been warmed, it takes less time
for the aerobic system to “turn-on”.
The Art of Breathing
Our source of energy while working aerobically is our oxygen or your breath. Awareness of your
breathing rate informs the athlete when they are “in trouble” or “in control” of their intensity. In
running, breathing is linked to your stride rate. The exhale begins at foot strike (right or left food).
Breathing Patterns:
1. Focus is the Lungs. Fill the lungs to capacity every breath. As the intensity or fatigue increase,
the breathing rate will increase while the lungs continue to be filled.
2. Focus is the Brain. The brain is looking for a reliable and predictable breathing pattern
(consistency). At demanding intensities, the runner will take 4 steps for each cycle of breath. The
lungs will be partially filled at easy to moderately intensities.
Inhale and Exhale Breathing Rates: Some runners will use a 3-3 rhythm (3 steps in & 3 steps
out) or higher while running at an easy intensity. Breathing rates of most elite runners use a four-
step count with a “2-2” rhythm most of the time. A 2-2 rhythm means you take 2 steps (1 with the
right foot and 1 with the left foot) while breathing in and 2 steps while breathing out.
In the final stages of a race or hard training session, runners will ultimately transition to
hyperventilation. Hyperventilation occurs once a runner’s demand for oxygen has exceeded their
supply. At this point, the breathing rate will go to a 2-1 or 1-2 rhythm. The most extreme form of
hyperventilation will occur during a runner’s final kick to the finish. During the final kick, the
breathing rate will transition to a 1-1 rhythm.
The 3 options if you are hyperventilating:

1. Finish the event or workout.
2. Make the decision to slow down and get back in control of your breathing.
3. Don’t make the decision to slow down and force the muscles will get overloaded with lactate
acid. The acidity will ultimately interfere with the muscles ability to contract and ultimately to slow
significantly or stop.
Purpose: Using the rhythm of your breathing to make yourself more aware of your level of fatigue
(or intensity) during a workout.
Mayhem Workouts
Lactate Tolerance
5 rounds: EMOM
1. Tuck Up – max effort (15 seconds)
Start & finish each rep in a fully extended hollow position.
Knees and feet together.
Be sharp with all reps.
Aim for at least 10 reps each round.
Fast continuous movement for all 15 sec.
Scale: If reps become challenging, bring arms to sides for all reps
2. Tuck Hold (15 seconds)
Shoulders and legs off ground.
Knees deep into chest and arms by sides.
Balance in tuck position in seated position.
Maintain tight form throughout
Knees/feet together and lower back on the ground
3. Knee to Chest – slow and controlled (30 seconds)
Lay flat on back with hands under butt.
Extend legs and slowly bring knees into chest.
Then bring legs back out to extension.
Repeat this tuck to extension for the time allotted.
No stopping.
Scale: Feet can touch ground or alternate legs (bicycle kick)
No rest between reps or rounds
Total Time: 5 minutes
Lactate Clearance
5 Rounds: EMOM
1. Push Press – max effort (12 Seconds)
Choose a load (45/35lbs barbell) to maintain max speed
Strict Press at Eye Level w/ PVC - slow (48 Seconds)
Swap barbell for PVC
Grip and Feet at shoulder width
Keep knees locked out
Press PVC straight up overhead until arms lock out
Lower down to eye level, repeat
Slow, continuous movement (no stopping)
Lactate Clearance
5 Rounds: EMOM
1. Power Clean or Dball G2S – max effort (12 Seconds)
• Choose a load that will allow you to maintain a minimum of 6 reps/round
• Power Clean (185/135/95)
• Dball (100/80/50/30)
2. Ground to Shoulder w/ MedBall 14/10/6lbs or hands only - slow (until 1 Minute)
• Step back from the bar
• Either pick up MedBall or touch ground directly between your feet with both hands
• Stand and touch right/left shoulder (alternating each rep)
Lactate Tolerance
5 Rounds: EMOM
1. Clean Deadlift (4 reps)
• Choose a load that will allow you to execute the 4 reps in no more than 6 seconds each round
2. Hold in Standing Position (until 15 Seconds)
• At the top of the 4th rep, hold un-shrugged/relax the arms
3. Hold at Knee (until 25 Seconds)
• Coming down from rep 4, pause at the level of touching the top of the kneecap;
• Maintain tight back, keep bar close
4. Clean Deadlift (4 Reps)
• To be touch and go; Max 6 seconds to complete the 4 reps
5. Hip to Bar Touch (until 1 Minute)
•. Start in standing position with shins touching bar and hands on the side of your hips,
• Slide hands down the side of your legs until touching the bar, return to standing, repeat.
Lactate Tolerance
Teams of 2
4 Sets: Every 2MOM
12x Overhead jumping split lunge
24x Alternating feet jumps to plate
20-sec at max effort on C2 BikeErg
1-min of Air Squats at recovery pace
Rest until 2min and repeat 3 add’l sets
Handouts
Dynamic Running Warm-Up Drills
Speed vs Recovery Test Workout
Maffatone Heart Rate
Ballistic Exercises
Running Fatigue Factor
Rowing Fatigue Factor
Contact information
Dave Durante Mike Molloy
@davedurante @m2performancenutrition
powermonkeyfitness.com m2performancenutrition.com
Mike Cerbus Shane DeFreitas

@mikecerbus @bimflip
Jason Leydon
Chad Vaughn @jasonleydon
@olychad crossfitmilford.com
vaughnweightlifting.com
Dawn Fletcher
Vanessa McCoy @drivenmindtraining
@v_real_mccoy drivenmindtraining.com
Real McCoy Training
Allison Brager
Chris Hinshaw @docjockzzz
@hinshaw363 goarmy.com
aerobiccapacity.com
Lindsay Shoop
Dave Newman @LindsayDareShoop
@rxsmartgear LindsayDareShoop.com
rxsmartgear.com
Zach Filer
Jeff Martone @oldcountrystrong
@jeffmartone Old Country Strong
tacticalathlete.com
Mike Pavlak Brad Anthony

@bradanthony
@mikeypavs
physioorthoperform.com
Lauren English
Cheryl Haworth @wildbluefna
@haworthweightlifting Follow through Ebook
Alicia Archer
Duke Van Vleet
@kinkysweat
@vanvleetd
crossfitrisingwave.com
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again soon!
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STATION

Sept. 26 - Oct. 2nd

On behalf of all our coaches, staff,

PHASE 1: Creation of Shapes & Body Awareness

PHASE 2: Controlled Action & Static Holds

PHASE 4: Creation of Sequences/Complexes

Theraband Shoulder Sequence

4 Basic Body Positions

Tuck, Pike, Straddle, Layout Positions

V-ups: 10x reps - lay down on back

Hip Sequence (includes Stretch 1

Stretch 3: Full Split.

Points of Performance: Proper Handstand

(2) PVC Compression/0verhead Extension

PVC Compression Drill

(3) Partner Shoulder Stretches

Partner Shoulder Stretches 1 & 2

(4) Wrist Pushups

Wrist Health Full Playlist including Wrist Pushup Progressions

Gymnastics Hierarchy Note:

[2] Arch Hold:

[3] Body Tighteners

[4] Handstand Positional Building Sequence

Angled Wall Hold

Angled Wall Hold - “7 Position”

Angled Wall Hold - “7 Position” - One Leg Extension

(7) Box Rocks

(8) Handstand Rocks

(1) Plate Drills

Handstand Floaters (Back to Wall)

(3) Floaters (Stomach to Wall):

Handstand Floaters (Stomach to Wall)

(1) Tuck Jumps (Weight on Hands):

Tuck Jumps (Weight in Hands)

Kick Up Drill Version 1

(3) Kick Up Drill 2:

Kick Up Drill Version 2

(4) Kick Up Drill 3:

Kick Up Drill Version 3

(5) Partner Kick Ups

Capacity WOD Workout:

1)HS Hold (15 sec)

Full HSPU Video Playlist

Headstand Push to Plank

Handstand Pushups with Box/Physioball

Handstand Pushups [against wall]

Handstand Walking Progressions

Handstand Shifts [against the wall]

Box Inverted Walks

Partner Wheelbarrow Drill

Elevated Press Drill

Wall Press with Rower

Theraband Warm Up (Part I)

full grip on bar

Scap Pull Up → 1/2 Pull Up

Strict Pull Ups

full grip on bar

L-Sit Tuck Hold

Hanging Tuck Hold