STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Apr 13, 2011 20:57:08 GMT -5
I was reading an article that was given to me by one of my professors/strength coaches at UW-L. It was from an old USAW manual. It talks about ideal ratios when comparing the snatch and CJ to the back squat.
SN / BS = 60-64%
CJ / BS = 77-81%
("If the lifter trains at a much heavier bodyweight and reduces for contests, then subtract 5% from the ranges.")
"If the result is greater than 64% for the snatch or 81% for the clean and jerk, then this signifies that the lifter is getting the maximum out of his techinique and needs more strength work.
" If the result is less than 60% for the snatch or 77% for the clean and jerk, this signifies that the lifter needs for technique or speed-strength work. This low result show inefficiency which is usually caused by poor technique or slow movement."
My Lifts
SN / BS
100 / 165 = 60%
CJ / BS
126 / 165 = 76%
This would suggest that I need more technique and/or speed-strength work. I have been thinking for a while that I need more strength work. Sometimes squating up a clean is my downfall and I have nothing left for the jerk (best jerk is 130, best front squat is 140).
Thoughts on these reatios?
Post your numbers!
|
|
|
|
Post by Simon klimesh on Apr 14, 2011 21:21:24 GMT -5
I think these "ratios" are purely individual. I was just told today that Taner Sagir's front was 215 tops and his best C&J in comp. was 202.5 when he won gold at the Olympics. I'm not sure of his BS or if he even did BS. The thing is you'll always have those individuals who are built for the squat and squat a ton compared to the lifts. Dimas comes to mind with a reported 320kg BS and 280 FS. I've also evolved on my outlook on the squat in general. I don't think it matters if you do BS or FS or both. You have good lifters doing one or the other and also both. I think you will have lifters that are relying on a ton of squatting strength and others that have a smaller squat and are relying more on skill. So try your best and let the ratios fall where they may. These "magical" numbers are more of a mind thing.
|
|
|
|
Post by Jared Enderton on Apr 14, 2011 21:34:03 GMT -5
According to my most recent training (the last 3 months), my ratios are:
147/216= 68.1%
172.5/215= 79.9%
It shows I am more efficient for the snatch than the CJ. Which, is obvious to me. I also agree a bit with Simon. It does really depend on the person. Some ppl live and die by their squat strength (it is necessary for them to lift well). Others don't. I think it is largely based on technique as well.
Although, I do think these ratios COULD serve as a good guideline on how to set up your training system.
|
|
STOCKS
Full Member
Mr. Consistency
Posts: 104
|
Post by STOCKS on Apr 15, 2011 17:50:04 GMT -5
I agree. Some lifters rely on strength, others on skill. The article is mostly about planning the volume of training and goes on to describe how to plan the volume of strength lifts and power lifts based on needs. I think the ratios are a good tool but not completely necessary.
For me, I do not have tons of absolute strength. Right now it has been easier for me to get stronger and see my lifts go up. Although, I do see big gains when my technique improves. Right now I don't have any qualified people to watch my lifts, so getting stronger has been my focus.
|
|
|
|
Post by Jared Enderton on Apr 16, 2011 15:57:41 GMT -5
I absolutely hear you Stocks...I do think that it is a good tool that could be utilized for different training cycles. I mean, why not? Everyone usually has no idea what they're doing anyway haha.
|
|
|
|
Post by Simon klimesh on Apr 27, 2011 18:42:30 GMT -5
Anybody else see the squat videos Kendrick has recently added to Facebook? Looks like lately he front squatted 225X1 and it didn't look easy, BUT he back squatted the same 225X10!
|
|
phil
Full Member
Posts: 196
|
Post by phil on Apr 28, 2011 7:21:45 GMT -5
CJ/BS=55.45%
Yeah, that's about right...
|
|
|
|
Post by Jared Enderton on May 1, 2011 20:08:08 GMT -5
Anybody else see the squat videos Kendrick has recently added to Facebook? Looks like lately he front squatted 225X1 and it didn't look easy, BUT he back squatted the same 225X10! Kendricks best set of 10 for BS is 240. He did that 225x10 pretty easily. If I think of my current best FS, I could absolutely do it for a set of 10. Kind of interesting. Some people can almost FS their back, and others aren't even close. Kendrick has freaky squat power |
|
