Do you feel like your Summer program is missing something?
Are you looking to increase the level of intensity for your athletes? In my opinion odd implement and strongman training is the way to get a new stimulus out of your athletes. The one implement we are going to spotlight is the log. The specific movement were going to go over is the log clean and press. The log clean and press is the ultimate total body workout!
At Varsity House we program the log clean and press very often, especially during the Summer program. In fact it has become such a staple in our program that our athletes are always asking when we are going to break it out. Its one of those lifts that gets our athletes fired up. The reason why we like the log so much is that it incorporates everything that the main power movements include. When your training Power the ultimate goal is to go from flexion to extension with intent.
The log allows the athlete to perform this movement in a much safer position than a power clean does. We have found that the log is a much easier exercise to teach than a power clean because of the controlled nature of the lift, so doing it in big groups and with younger athletes is much more appropriate. Also because of the dimensions of a log it forces the athletes to keep the implement on the body while performing the movement which leads to more of an aerobic affect because of how it rests on the diaphragm so its also great for building endurance.
Another reason why its great for programming is that because that most of your athletes will not have to work up to heavy to get a great stimulus from it because of how unfamiliar they will be with it. This is great for weeks where your looking to work submaximal weights for breathing purposes. We program our Log training in our most fun training session of the week and that is our Legendary Jailhouse Fridays. Our Jailhouse Fridays are know for our Strongman Training, Upper body Pump Sessions, and our Team Building Conditioning Exercises. Although the log is safer to teach, it is still a very technical lift. In my opinion before you take the time to teach it to your athletes make sure you have a good understanding how to perform it properly yourself. There is only one way to perform the movement in a safe and effective manner to get the most out of the movement.
Here are my top Coaching keys and cues to help teaching, learning and performing the log press:
- Approach the log by making contact with your shins
- Perform a Hip Hinge to bend down to the log
- Position the body to perform a BB Row
- Take your grip by Centering your hands on the Handle
- Tilt the Log slightly Forward
- Brace the abdominals, Keep back straight and pull the Log into the lap position
- While in the Lap Position the Log should be sitting above the stomach (Hard for Skinny Guys)
- While in the Lap Position the Knuckles should be facing the ground
- While in the Lap Position elbows should be flared up like an upright row and traps should be activated
- To perform the extension keep the log against the body and Think of it as a Roll up the body. Make sure not to extend to early cause that will increase the difficulty of the lift and the risk.
- As you finish your extension and roll the log up to the chest and shoulders, you must maintain a high rack position
- To maintain a high rack position keep the head back (eyes on the ceiling) and elbows high
- Maintain a high rack position to perform the press. To perform the press with leg drive bend to about a quarter squat and drive through the heels.
- As the Log passes the head, bring your head through the lift, allowing the triceps to push to lockout and keep the log directly over the back of the head.
- To bring the Log down, repeat all the steps that it took to get it up there, roll back down the body, pause on the ground and REPEAT!
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If you are interested in training at Varsity House Gym or have any questions please send us an e-mail at [email protected] and we would be glad to help!
For more information please visit www.varsityhousegym.com