Day One

1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x4 90% x3– Chin up and eyes find the ceiling on each rep

2. Front squat: 75% x3x7 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 105-115% (% of full clean) x2x5 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 1X snatch push press + 1X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 100% of snatch –Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS:70% x3, 75% x3, 80% x3, 85% x3-Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent:90% x5, 95% x5, 100% x5x3 sets(percentage is of full snatch 1RM) –Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1)Push Press: 75% x3x7 sets

2) Back squat: 75% x3x7 sets

3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 95% of 1RM snatch –Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 105-115% of full snatch 1RM x2x5 sets –Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee:70% x3, 75% x3, 80% x2, 85% x2-Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL):75% x3x7 sets(percentage of estimated 1RM of quality CDL)

3) Rack jerk:85-95% x1x6 sets

Day Five

1)Front squat with pause: 70% x2x6 sets-First rep in each set has 3-5 second pause in the bottom

2)Snatch balance + OHS: find max -Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.

3) Snatch with 3-second lift-off:70% x3, 75% x3, 80% x3, 85% x3 (reps do not need to be consecutive but rather accumulated)-Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split:70% x2, 75% x2, 80% x2, 85% x2 (reps do not need to be consecutive but rather accumulated)-Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

Click here to download the complete program and article PDF

The post Strength & Conditioning – Chad Vaughn: Week 4 appeared first on Breaking Muscle.

Day One

1. Jerk grip strict press with head tilt:70% x10, 75% x8, 80% x6, 85% x5 – Chin up and eyes find the ceiling on each rep

2.Back squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 100-110% (% of full clean) x4x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 2X snatch push press + 2X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 90% of snatch –Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS:65% x5, 70% x3, 75% x3, 80% x3, 85% x3-Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent:85% x5 90% x5, 95% x5, 100% x5x2 sets(percentage is of full snatch 1RM) –Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Push press:50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP-Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2)Front squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 90% of 1RM snatch –Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 100-110% of full snatch 1RM x4x4 sets –Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee + front squat:65% x3, 70% x3, 75% x3, 80% x3, 85% x3-Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL):50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP(percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 70-80% x2x6 sets –Finding ceiling with eyes and agressively throwing head back

Day Five

1) Back squat with pause: 70% x2x6 sets –First rep in each set has 3-5 second pause in the bottom

2)Snatch balance + OHS: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x(2+1)x2sets 70% x1+AMRAP -Bar should maintain a line over the base of support during each rep. Focus on control rather than speed

3) Snatch with 3-second lift-off:65% x5, 70% x5, 75% x5, 80% x5, 85% x5 –Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split:65% x3, 70% x3, 75% x3, 80% x3, 85% x3-Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

Click here to download the complete program and article PDF

The post Strength & Conditioning – Chad Vaughn: Week 3 appeared first on Breaking Muscle.

A 4-Week Intro to the Principles of Vaughn Weightlifting

Rhythm and timing are essential to developing proficient Olympic lifts; however, faults and mistakes can overwhelm and delay the desired progress of any competitive or casual fitness enthusiast.

I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.

These four core principles are:

1. Overhead stability
2. Bar path
3. Extension
4. Head movement

The corresponding program may seem a bit segmented, isolated, or even slow in progressing, but I want you to keep in mind the core principles I am trying to establish and make concrete.

For a more complete discussion of these principles and of Chad’s methods, read the full article Slow Down: Chad Vaughn’s Free 4-Week Weightlifting Program.

Week One

Day One

1. Jerk grip strict press with head tilt: 60% x10, 65% x10, 70% x10, 75% x8 – Chin up and eyes find the ceiling on each rep

2. Front squat: 70% x5x6 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 90-100% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch –Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: load by feel x3x5-7 sets –Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) –Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Two-pause push press: 70% x5x6 sets –Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 70% x5x6 sets

3) Hang snatch above knee with 2 pauses: load by feel x2x5-7 sets, ending at no more than 80% of 1RM snatch –Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 90-100% of full snatch 1RM x5x4 sets –Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee + front squat: load by feel x3x5-7 sets –Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 80% x5x6 sets (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 60-70% x2x6 sets –Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

Day Five

1) Back squat with pause: 70% x2x6 sets –First rep in each set has 3-5 second pause in the bottom

2) Snatch balance with 3-second pause in bottom: 3, 3, 3, 2, 2, 1 –Warming the receiving position and feeling the base of support and balance during pause

3) Snatch with 3-second lift-off: 12 reps total @ 75% –Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 8-10 total reps @ 75% –Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

Click here to download the complete program and article PDF

The post Strength & Conditioning – Chad Vaughn: Week 1 appeared first on Breaking Muscle.

More often than not when working with new athletes, I hear them talk about speed. They talk about wanting to be faster in their lifts, faster in their WODs, and faster to their goals. But the mantra that has repeatedly gotten me the best results is, as Coach Burgener says, “Slow is smooth, and smooth is fast.”

RELATED: Speed Is Power, But It’s Not Everything

With that in mind, I am going to highlight the principles of my four-week intro program. This will be what I would consider the “tip of the iceberg” in terms of my methods, theories, and philosophy of technique and programming. Anyone who knows me will agree that I could go from front cover to back simply discussing my squat talk, but I will leave that for another time.

“Olympic lifts are skills that take practice, patience, and time to develop. Slow down your movements in order to become smooth and balanced.”

4-Week Intro to the Principles of Vaughn Weightlifting

Rhythm and timing are essential to developing proficient Olympic lifts; however, faults and mistakes can overwhelm and delay the desired progress of any competitive or casual fitness enthusiast. I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.

Overhead stability, bar path, extension, and head movement are the principles that guide this initial program and lead towards all of the following variations and progressions by Vaughn Weightlifting.

Principle I: Overhead Stability

When setting a foundation for the snatch, it is vital to ensure the optimal position of support overhead and in the overhead squat. This initial program emphasizes multiple drills and holds in the overhead position to reinforce the following themes for best stability.

These themes are demonstrated in the picture above. A deliberate and consistent stacking of the wrist, elbow, and shoulder joints ensuring a stable and healthy support system that can transfer to the torso and hips. Notice the vertical nature of the torso, which allows for the weight to transfer straight down to the hips while keeping the bar over the lifter’s midline and base of support. Drills in the intro program will be focused on setting this position and strengthening it through isolated exercises.

RELATED: In Over Your Head: Pro Advice for a Better Overhead Squat

Principle II: Bar Path

The debate and talk of bar path could encompass an entire magazine, so I will strive to be concise in what I have found to be the most efficient and consistent way to move the body and bar during the snatch and clean pulls. My goal is simple. I want to limit the distance the weight is traveling. Consequently, the most vertical line and path overhead is my route.

“I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.”

In order to accomplish this path, lift-offs (partial deadlift to above the knee) and snatch/clean deadlifts are seen repeatedly in the accompanying program. These auxiliary lifts are essential in building the first pull and strengthening the necessary muscle groups to tell your bar where to move. Most lifts are made or missed before the bar ever reaches our knees, so take note of the amount of emphasis on the first pull within the program.

Principle III: Extension

I won’t get too controversial here and throw out the common terms like “catapult” and “triple extension.” What I will say is that, in order to optimize our bodies potential to put max weights overhead, the body needs to use every inch of extension to cause an aggressive reaction in change of direction under the barbell. Too often I see an emphasis being put on getting under the bar quickly.

Is that my goal? Yes, of course it is! However, I want this speed to be a reaction resulting from great body positions. Cuing yourself and other athletes too early for a quick pull under often results in poor timing and missed lifts. Working from the high hang, or hip position, will reinforce the smooth extension and reactionary speed that I believe results from slowing down position work and being deliberate.

Principle 4: Head Movement

The final core principle I want to emphasize in this intro program is the head movement during the shoulder to overhead or jerk. With bar path and efficiency being an aforementioned principle, I want to expand that specifically to the jerk. In order for the bar to move in the straightest, smoothest, and quickest path overhead, I believe the chin and head need to extend back to full range and get out of the bar’s way. Think Pez dispenser if you’re having trouble visualizing.

“[A]s Coach Burgener says, ‘Slow is smooth, and smooth is fast.'”

To reinforce this principle and put it to practice, there will be isolation drills during the dip and drive phase of the jerk. Try lifting that chin to help with your power and path, my friends. I think you’ll like it. But keep in mind, this alternative method is specific to lower-rep and max-effort jerks – not the snatch, clean, or standard metcon shoulder-to-overhead movements where a neutral head will still be your best cue.

RELATED: The Dip Error You Don’t Even Know You’re Making

Slow Is Smooth Is Fast

This four-week program may seem a bit segmented, isolated, or even slow in progressing, but I want you to keep in mind the core principles I am trying to establish and make concrete.

Olympic lifts are skills that take practice, patience, and time to develop. Slow down your movements in order to become smooth and balanced. Once this smooth and ease of movement becomes natural, the aggression and speed that we all desire in the lifts will become as natural of a reaction as breathing.

Click Here to Start Coach Vaughn’s Free 4-Week Program

The post Slow Down: Chad Vaughn’s Free 4-Week Weightlifting Program appeared first on Breaking Muscle.

Day One

1. Jerk grip strict press with head tilt: 70% x10, 75% x8, 80% x6, 85% x4 90% x3 – Chin up and eyes find the ceiling on each rep

2. Front squat: 75% x3x7 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 105-115% (% of full clean) x2x5 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 1X snatch push press + 1X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 100% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 90% x5, 95% x5, 100% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Push Press: 75% x3x7 sets

2) Back squat: 75% x3x7 sets

3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 95% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 105-115% of full snatch 1RM x2x5 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee: 70% x3, 75% x3, 80% x2, 85% x2 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 75% x3x7 sets (percentage of estimated 1RM of quality CDL)

3) Rack jerk: 85-95% x1x6 sets

Day Five

1) Front squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance + OHS: find max – Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.

3) Snatch with 3-second lift-off: 70% x3, 75% x3, 80% x3, 85% x3 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 70% x2, 75% x2, 80% x2, 85% x2 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

The post Bigger Olympic Lifts With Chad Vaughn – Week 4/4 appeared first on Breaking Muscle.

Day One

1. Jerk grip strict press with head tilt: 65% x10, 70% x10, 75% x8, 80% x6 – Chin up and eyes find the ceiling on each rep

2. Front squat: 65% X2, 72.5% X2, 77.5% X5X3 sets, 77.5% AMRAP – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 95-105% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 60% x3, 65% x3, 70% x3, 75% x3, 80% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x2 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Two-pause push press: 60% x2, 65% x2, 72.5% x5x2 sets, 77.5% AMRAP – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 65% x2, 72.5% x2, 77.5% x5x3sets, 77.5% AMRAP

3) Hang snatch above knee with 2 pauses: load by feel x2x5-7 sets, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 95-105% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee + front squat: 60% x5, 65% x5, 70% x5, 75% x5, 80% x5 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 65% x2, 72.5% x2, 77.5% x5x3 sets, 77.5% AMRAP (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

Day Five

1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance with 3-second pause in bottom: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x2+1 65% x1+AMRAP – Warming the receiving position and feeling the base of support and balance during pause

3) Snatch with 3-second lift-off: 60% x5, 65% x5, 70% x5, 75% x5, 80% x5 (reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 60% x3, 65% x3, 70% x3, 75% x3, 80% x3( reps do not need to be consecutive but rather accumulated) – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

The post Bigger Olympic Lifts With Chad Vaughn – Week 2/4 appeared first on Breaking Muscle.

Day One

1. Jerk grip strict press with head tilt: 70% x10, 75% x8, 80% x6, 85% x5 – Chin up and eyes find the ceiling on each rep

2. Back squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3. Hip clean: load by feel x2x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 100-110% (% of full clean) x4x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 2X snatch push press + 2X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 90% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: 65% x5, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5 90% x5, 95% x5, 100% x5x2 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Push press: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Front squat: 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP

3) Hang snatch above knee with 2 pauses: load by feel x1x5-7 sets, ending at no more than 90% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 100-110% of full snatch 1RM x4x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee + front squat: 65% x3, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 50% x5, 60% x3, 70% x2, 75% x1, 80% x1, 85% AMRAP (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 70-80% x2x6 sets – Finding ceiling with eyes and agressively throwing head back

Day Five

1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance + OHS: 65% x3+1, 70% x3+1, 75% x3+1, 80% x2+1, 85% x(2+1)x2sets 70% x1+AMRAP – Bar should maintain a line over the base of support during each rep. Focus on control rather than speed

3) Snatch with 3-second lift-off: 65% x5, 70% x5, 75% x5, 80% x5, 85% x5 – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 65% x3, 70% x3, 75% x3, 80% x3, 85% x3 – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

The post Bigger Olympic Lifts With Chad Vaughn – Week 3/4 appeared first on Breaking Muscle.

More often than not when working with new athletes, I hear them talk about speed. They talk about wanting to be faster in their lifts, faster in their WODs, and faster to their goals. But the mantra that has repeatedly gotten me the best results is, as Coach Burgener says, “Slow is smooth, and smooth is fast.”

RELATED: Speed Is Power, But It’s Not Everything

With that in mind, I am going to highlight the principles of my four-week intro program. This will be what I would consider the “tip of the iceberg” in terms of my methods, theories, and philosophy of technique and programming. Anyone who knows me will agree that I could go from front cover to back simply discussing my squat talk, but I will leave that for another time.

“Olympic lifts are skills that take practice, patience, and time to develop. Slow down your movements in order to become smooth and balanced.”

4-Week Intro to the Principles of Vaughn Weightlifting

Rhythm and timing are essential to developing proficient Olympic lifts; however, faults and mistakes can overwhelm and delay the desired progress of any competitive or casual fitness enthusiast. I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.

Overhead stability, bar path, extension, and head movement are the principles that guide this initial program and lead towards all of the following variations and progressions by Vaughn Weightlifting.

Principle I: Overhead Stability

When setting a foundation for the snatch, it is vital to ensure the optimal position of support overhead and in the overhead squat. This initial program emphasizes multiple drills and holds in the overhead position to reinforce the following themes for best stability.

These themes are demonstrated in the picture above. A deliberate and consistent stacking of the wrist, elbow, and shoulder joints ensuring a stable and healthy support system that can transfer to the torso and hips. Notice the vertical nature of the torso, which allows for the weight to transfer straight down to the hips while keeping the bar over the lifter’s midline and base of support. Drills in the intro program will be focused on setting this position and strengthening it through isolated exercises.

RELATED: In Over Your Head: Pro Advice for a Better Overhead Squat

Principle II: Bar Path

The debate and talk of bar path could encompass an entire magazine, so I will strive to be concise in what I have found to be the most efficient and consistent way to move the body and bar during the snatch and clean pulls. My goal is simple. I want to limit the distance the weight is traveling. Consequently, the most vertical line and path overhead is my route.

“I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.”

In order to accomplish this path, lift-offs (partial deadlift to above the knee) and snatch/clean deadlifts are seen repeatedly in the accompanying program. These auxiliary lifts are essential in building the first pull and strengthening the necessary muscle groups to tell your bar where to move. Most lifts are made or missed before the bar ever reaches our knees, so take note of the amount of emphasis on the first pull within the program.

Principle III: Extension

I won’t get too controversial here and throw out the common terms like “catapult” and “triple extension.” What I will say is that, in order to optimize our bodies potential to put max weights overhead, the body needs to use every inch of extension to cause an aggressive reaction in change of direction under the barbell. Too often I see an emphasis being put on getting under the bar quickly.

Is that my goal? Yes, of course it is! However, I want this speed to be a reaction resulting from great body positions. Cuing yourself and other athletes too early for a quick pull under often results in poor timing and missed lifts. Working from the high hang, or hip position, will reinforce the smooth extension and reactionary speed that I believe results from slowing down position work and being deliberate.

Principle IV: Head Movement

The final core principle I want to emphasize in this intro program is the head movement during the shoulder to overhead or jerk. With bar path and efficiency being an aforementioned principle, I want to expand that specifically to the jerk. In order for the bar to move in the straightest, smoothest, and quickest path overhead, I believe the chin and head need to extend back to full range and get out of the bar’s way. Think Pez dispenser if you’re having trouble visualizing.

“[A]s Coach Burgener says, ‘Slow is smooth, and smooth is fast.'”

To reinforce this principle and put it to practice, there will be isolation drills during the dip and drive phase of the jerk. Try lifting that chin to help with your power and path, my friends. I think you’ll like it. But keep in mind, this alternative method is specific to lower-rep and max-effort jerks – not the snatch, clean, or standard metcon shoulder-to-overhead movements where a neutral head will still be your best cue.

RELATED: The Dip Error You Don’t Even Know You’re Making

Slow Is Smooth Is Fast

This four-week program may seem a bit segmented, isolated, or even slow in progressing, but I want you to keep in mind the core principles I am trying to establish and make concrete.

Olympic lifts are skills that take practice, patience, and time to develop. Slow down your movements in order to become smooth and balanced. Once this smooth and ease of movement becomes natural, the aggression and speed that we all desire in the lifts will become as natural of a reaction as breathing.

Click Here to Start Coach Vaughn’s Free 4-Week Program

The post 4 Weeks to Bigger Lifts with Olympian Chad Vaughn appeared first on Breaking Muscle.

A 4-Week Intro to the Principles of Vaughn Weightlifting

Rhythm and timing are essential to developing proficient Olympic lifts; however, faults and mistakes can overwhelm and delay the desired progress of any competitive or casual fitness enthusiast.

I believe the initial breakdown and emphasis on four core principles can set a foundation that will ultimately lead to the smoothest and most successful path to optimizing anyone’s snatch, clean, and jerk.

These four core principles are:

1. Overhead stability
2. Bar path
3. Extension
4. Head movement

The corresponding program may seem a bit segmented, isolated, or even slow in progressing, but I want you to keep in mind the core principles I am trying to establish and make concrete.

For a more complete discussion of these principles and of Chad’s methods, read the full article 4 Weeks to Bigger Lifts With Olympian Chad Vaughn.

Looking for a different week of the program?

• Week 1 – you are here
• Week 2
• Week 3
• Week 4

Week One

Day One

1. Jerk grip strict press with head tilt: 60% x10, 65% x10, 70% x10, 75% x8 – Chin up and eyes find the ceiling on each rep

2. Front squat: 70% x5x6 sets – Relaxed hands and high elbows

3. Hip clean: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

4. Clean lift-off: 90-100% (% of full clean) x5x4 sets – Partial deadlift (DL) to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Two

1) 1X snatch push press + 3X overhead squat (OHS) with 3-second pause in bottom: 5-7 sets ending at no more than 80% of snatch – Emphasis is to keep the joints stacked and bar positioned over the body’s midline

2) Hip power snatch + OHS: load by feel x3x5-7 sets – Emphasis on vertical torso and straight extension through the shoulders

3) Snatch-grip deadlift (SDL) with 3-second pause above knee on descent: 85% x5, 90% x5, 95% x5x3 sets (percentage is of full snatch 1RM) – Reinforcing the knee position and vertical shins from day 1, #4

Day Three

1) Two-pause push press: 70% x5x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 70% x5x6 sets

3) Hang snatch above knee with 2 pauses: load by feel x2x5-7 sets, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 90-100% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

Day Four

1) Power clean above knee + front squat: load by feel x3x5-7 sets – Emphasis is on getting shoulders over bar, knees back with vertical shins, and straight extension through pull

2) Clean-grip deadlift (CDL): 80% x5x6 sets (percentage of estimated 1RM of quality CDL)

3) Rack jerk with 2 pauses: 60-70% x2x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds, finding ceiling with eyes

Day Five

1) Back squat with pause: 70% x2x6 sets – First rep in each set has 3-5 second pause in the bottom

2) Snatch balance with 3-second pause in bottom: 3, 3, 3, 2, 2, 1 – Warming the receiving position and feeling the base of support and balance during pause

3) Snatch with 3-second lift-off: 12 reps total @ 75% – Emphasizing leg drive and controlled bar path during the initial pull to above the knee

4) Clean with 3-second lift-off + jerk with 3-second pause in split: 8-10 total reps @ 75% – Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split

The post Bigger Olympic Lifts With Chad Vaughn – Week 1/4 appeared first on Breaking Muscle.