on the making

If you don’t like the “boring” “pumping iron” weight lifting sessions , If you want to achieve the maximum of work in the minimum of time and if you want to stimulate your body harder for a faster and better result , this is a session for you to consider. A “Snake” training session is a variation of a training circuit which put emphasis not only on developing strength on one part of the body but also , by the way of multi stimulations and combinations of exercises , will challenge the body for specific adaptations into speed production and reactive strength. The structure of the session allows to combine the effects of pyramidal method with those of “utilisation” and also allows many possible variations in intensity and quantity to make this type of session fit with any training period from preparation to competition. This video clip is an example of a “snake” session with priority given to the legs and lower back development using the Dead Lift as main exercise. New Zealand Javelin vice champion Stephanie WRATHALL is performing the session as part of her winter preparation period program. This session normally last about 45/60 minutes as “rest” periods between drills should be kept as short as possible (1 to 2 minutes) for increased intensity. One point to remember : It is relatively easy to pick good exercises but that “only” will not do the job. What is done before and after the exercise can even become more important as it can change completely the muscular adaptations and the effects of the session.

Note : This video was initially posted on our DPTHROWSCOACHING U tube web site and received some 15 000 views