Yesterday (Tuesday) we incorporated a combination lift (hang clean to front squat) AND “active recovery” into our weekly (A Weekly (not weakly!) Workout) workout schedule. With many of our athletes involved in multiple sports, most of them do not have a true off-season. Couple that with only having 40-45 minutes during a class period, and time becomes a factor. Dr. Dan Lorenz discussed the concepts of combinations lifts and active recovery in a recent article at PrepsKC.com, “Training Multi-Sport Athletes.”
“Secondly, workouts can be kept shorter for the kids by doing combination lifts. For example, an athlete can do a hang clean to front squat to a press, or a squat to press. These are extremely fatiguing movements, but because it’s multi-joint and gets both upper and lower body, an athlete can do 4-5 sets of this and be done. Numerous combinations exist and are only limited by creativity of the coaches.”
“Next, exercises for other sports could be used as an “active recovery” between sets. For example, baseball players can do their rotator cuff program exercises in between sets of squats, cleans, or deadlifts. That way, the athlete is completing more exercises in less time, but also addressing needs for each sport they play. Sometimes, rope jumping or doing various hop patterns in place provide a useful means of an active recovery.”
Tuesday is our “Light” Clean day. We had our athletes use the weight showing on their card for the Tuesday, Clean, 3 x 8 cycle, decreased the reps from 8 to 5, and added a full front squat on each rep. We also had the athletes who were not doing the primary lift (Clean to Front Squat) engage in what is known as an “active recovery” phase. We set up the routine and rotation as follows:
2 Person Rotation
- 1st Set – Clean to Front Squat – Tricep Extension
- 2nd Set – Clean to Front Squat – Upright Row
- 3rd Set – Clean to Front Squat – Bent Over Row
The athletes rotated after each set, going from Clean/Squat to the dumbbell exercise and visa versa. The athlete completing the active recovery phase (dumbbell work) began when the Clean/Squat person started, and stopped when he was finished.
Here is a brief video showing what the 2 Person Rotation looks like:
3 Person Rotation
- 1st Set – Clean to Front Squat – Tricep Extension – Jump Rope (2 ft same place)
- 2nd Set – Clean to Front Squat – Upright Row – Jump Rope (2 ft front to back)
- 3rd Set – Clean to Front Squat – Bent Over Row – Jump Rope (2 ft side to side)
The athletes rotated after each set, going from Clean/Squat to the dumbbell exercise to the Jump Rope drill. All of the athletes in one group began when the Clean/Squat person started, and stopped when he was finished. You can see the Jump Rope patterns at a previous post – Jump Rope Training
Here is a brief video showing the 3 Person Rotation:
When all of the athletes in the group had finished 3 sets of the Clean/Squat combination lift, they went on to their “Medium” push press workout, which is what the normal Tuesday workout calls for. It was a GREAT day in the weight room!
We Did More!
Jeff Floyd – firstname.lastname@example.org