Griz, here are a few thoughts on the Olympic stuff for you..
First off, tape your fucking balls behind your ass.
Second, I would move the weight as quickly as I could off the floor. Creating the initial movement and force is what will develop the ground strength you need. Ground strength? Force that is applied to the ground when you move your body... It will help determine how fast you run, how high you jump, general acceleration... Got it?
Third, I dont know how much you really need to worry about pulling heavy weight. I guess it is all relative, but I think there does come a point when you are just dead lifting. Dead lifts and cleans are very different in terms of building athleticism.. Maybe a fine line, but there is still a difference...
Fourth, and this is one that I have always done... Just pull the bar to chest height. Dont worry about racking/catching anything. If you want quickness, jump rope, do agility drills etc. If you want raw power lifting some shit as high as you can, just pull and yank the fucker as high as you can. Only worry about one direction of the lift... I think you will be able to get just as much out of the clean, but you will be able to use more weight and create more explosion/strength..
Sorry if it sounds technical.. Maybe I spent too much time in the strength game..
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