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Developing Your Jerk Power
by Robert Forbes, of www.powertraining.co.uk
(To learn more about Robert Forbes and the Power Training Message Board - Robert Forbes please click on the above banner.)
A great exercise you should try is 1/4 rep Push Presses. Basically you get yourself into the Front Shoulder Press position and using a weight above your normal 1 rep max, (For instance lets say your 1 rep max is 100kg (220 pounds) - You should use around 105 - 110kg (230 - 242 pounds)) you simply Push Press the weight as high as possible into the air. If you can get the weight close to lockout, then the weight isn't heavy enough. Aim to get the weight passed your head and give it all you got.
 This exercise can give your shoulders a good beating if you perform it outside the power rack. By that, i mean push pressing the weight and then letting the weight drop back down on to your shoulders. You could simply just push press and let the weight drop to the floor. But it's a hassle taking weight off the bar, then re-racking and then adding the weight back on again.
If you have two other training partners or just any two people in the gym willing to help you out, you can get each person to stand at either end of the bar. As you push press the weight as high as you can, your training partners take hold of the bar at the top end part of the lift. So your partners slowly lower the bar back down to your shoulders for you to do another rep. If you can work up to heavy weights on this lift then your normal 1 rep max will feel light as a feather on your shoulders and you will find yourself making new PR's. Isn't life grand
Another method is to perform the lift in a power rack. You simply setup the safety bars to a point at just below shoulder level. You stand up with the bar and get yourself ready to push press it. As you push the weight up as high as you can you then let the weight drop back down on to the safety bars. (Don't try to control the weight as it drops as this might lead to injury. Remember were dealing with weights above your 1 rep max.) This will prevent your shoulders from possible injury.
The 1/4 rep Push Press is an effective exercise which can help you break through sticking points in your shoulder training. Just don't do the lift too often. Maybe for a cycle - like one month and then drop it completely and stick to just normal push presses etc. By using this heavy taxing lift too much in your training, it could lead you to shoulder problems so be careful. It will also lead you into overtraining and instead of seeing improvement in strength and power, you will notice a decrease in strength and possible shoulder pain. In the past i worked on this particular lift 3 times a week - MON / WED / FRI and my shoulders took a real beating. What i should have done was pick one day out of the week to do the lift - a HEAVY day - and thus do 3 - 5 heavy sets of 1 rep in the Power Rack after my regular push presses.
If your fortunete to have two training partners then there is no reason why you can't perform 3 rep sets on this exercise. Stick with low repetitions - between 1-3. Your training partners will thank you for the low reps, lol!
If you decide to give this lift ago let us know how you get on? Either respond back here or send me an email at - Robertgood2go45@hotmail.com
Take care and keep training hard.
Robert Forbes
http://www.powertraining.co.uk
P.S.: The above details, i have written out of the basis of trial and error. I am no way qualified to give you scientific data on why and how etc on the above information. By deciding to try out the above exercise you do so at your own risk
* Article by Robert Forbes, of www.powertraining.co.uk.
* Back to This Issue's Frontpage
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