Shane Hamman Interview with Mark Rippetoe
Check out this great interview with Shane Hamman that Mark Rippetoe did (click here). They cover a bunch of info in about 1 hour including Shane’s early powerlifting career where he dunked 1008 pounds in the squat. His Olympic career. The state of American Weightlifting. And what we can do about it.
What I enjoyed the most was their discussion on the importance of strength training for Olympic weightlifters (as opposed to a fanatic focus on technique). Shane mentioned that the guys who beat him at the 2004 Olympics were much stronger than him (that’s saying something!) and as a consequence could pull things out that he couldn’t. He also mentions that the same was true for the lighter weight classes. That is, our guys weren’t as strong as their competition.
Why this is relevant is that much of the American “style” is directed at technique work at all cost and speed development. Both of which are clearly important. But, heavy deadlifts and heavy squats done throughout the year is rare.
One of the things I did differently this year with my athletes that I will certainly do again was a modified version of the Smolov Squat cycle. They all nearly killed me for making them do it! But, holy heavens, it did wonders for their overall strength levels which is paying dividends now 5 months later.
I think this type of training (a clear focus on strength development along with power and technique) is particularly useful for older and masters lifters who are always going to be behind the curve in their technique. The more strength you have, the more you can pull out a not-so-perfect clean or snatch.
Of course, technique is majorly important. Don’t take this the wrong way. But, if you let strength levels hover in the background, and don’t pull heavy shit off the ground, then you’re selling yourself short.
Tagged with: clean • jerk • Mark Rippetoe • olympic weightlifter • Olympic weightlifting • Olympics • powerlifting • shane hamman • smolov • snatch • squat • squats • starting strength • strength training • the 2004 Olympics
Filed under: PDX Weightlifting • Sports • Weightlifting • coaching
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Hello,
I have commented before about how I found your site to be very encouraging for those of us who have started olympic lifting later (36 years old, soon to be 37). I am making progress and hope to compete in October. If you don’t mind, can you expound on how you think a beginning masters lifter should attack learning the lifts technically and creating a good strength base. Currently, I have focused on learning the snatch, so 2x a week a snatch 7 to 10 doubles or triples( mostly muscle snatch and power snatches), followed by squat (usually front squats for 4 reps 5x), followed by press (usually 3reps 5x).
I do not have a “coach” but a couple of the more experienced olympic lifters have been extremely helpful in critiquing my technique and pushing my development. I got my initial program that I have been using for about a month and a half from a Dan John article. His article included 8 singles of clean and jerk which I plan to add soon since I think I am progressing in the snatch.
Any suggestions will be appreciated. Thanks.
Hey Sam,
It’s great to hear that things are going well for you. I know the Dan John article you are referring to. Dan John’s methods have greatly influenced my own over the years and I’d say going with his routine for a while longer ain’t a bad thing.
One thing I find that happens a lot with masters lifters who weren’t lifters when they were younger, is that they nearly always power snatch and power clean the weight up and have a hard time diving under heavy weights.
This can be a flexibility issue, or a simply a psychological issue (diving under a snatch into a full overhead squat IS insane, no doubt about it).
I would incorporate two things. The first is simply to do a full overhead squat at the end of every snatch. So, if you power (or muscle) it up, then ride it down. Same for cleans.
The second thing is to do “tall cleans” and “tall snatches”. This is how they work:
Stand straight up with a bar in your hands (start with just the bar), flat footed. Now using only a shrug and your calves to get height on the bar, pull yourself down to a full position with your arms. That is, you’re doing the very last part of the triple extension (shrug and up on toes) but with NO leg drive, and then you’re forced to use your arms to pull down under the bar.
DO NOT use your thighs to drive the weight up. If you do, you’re missing the point.
It’s all about shrug and dive, shrug and dive. Add weight as you’re able to.
I’m actually writing an article that specifically relates to the main things that matter to a masters level weightlifting athlete. So stay tuned for that.
Nick, I am an Oly lifter master (about to turn 37 this year). I have decent technique, but lack overall strength in relation. I have been thinking about doing the Smolov program, but modify it a bit so I could keep some lifting in. How would you go about this? I would probably keep the lifts to light-medium weight and only do each lift once a week, but would be willing to see how you would program it.
I would appreciate any suggestions.
Hey Keith, at 37 you’re not that much of a master. You’re still pretty young in the scheme of things. Smolov is great, but brutal to the bone. I’d do the Oly lifts just with about 50% for technique if you plan on following smolov to the letter.
The truth is, it’s the first 3 weeks of Smolov that are the important part. I’d dump the rest and go back to your more Oly focused routine after that. Those first 3 weeks are where you’re overloading your body with massive volume and intensity and that’s what shocks your body into improving. The rest is not any better than a ton of other squatting programs. And you wouldn’t want to back seat your oly lifting for 12 to 13 weeks. But, for 3 that’s totally fine.
So, I’d have you do the first 3 weeks hard as hell, almost ignoring your Oly lifts. Take a full week off. Then go right down to a normal (singles heavy) Oly routine, with lots of singles in the front squat.