Hello Friends,
If you're looking to build better athleticism through your lifting program, then Olympic lifts need to be a staple in your program.
The problem is most athletes lift weights just to get stronger.
They are too concerned with the weight on the bar.
What they should be concerned with is how fast the far is moving & lifting with maximal intent on each rep.
That is where the Olympic lifts come into play.
There are 3 Olympic Lifts that all of my athletes perform, regardless of the sport they play — the clean, snatch, and jerk.
They’re the fastest way to turn weight room strength into game speed and power.
Here’s the breakdown:
1. The Clean
The clean builds force from the ground, power from the hip & develops total body strength.
It also:
Develops triple extension
Teaches athlete to produce power quickly
High transfer to sprints, jumps & COD
Progression 
1. Clean From The Hip
2. Clean Below The Knee
3. Power Clean
2. The Snatch
Higher power output than the clean because the distance the bar has to travel.
It also:
Develops vertical power
Develops the entire posterior chain
Develops stability overhead
Progression
1. Snatch From The Hip
2. Snatch Below The Knee
3. Power Snatch
3. The Jerk
The jerk trains rapid eccentric to concentric movement while teaching lower to upper transfer of power.
It also:
Develops power in the upper body
Develops power at specific joint angles
Improved RFD in upper & lower body
Progression
1. Push Press
2. Push Jerk
3. Split Jerk
These lifts teach athletes to be fast, powerful, and coordinated — skills that transfer directly into sprinting, jumping, and changing direction.
Practice them and you’ll notice:
- More force in your first step
- Higher vertical
- Better control at the point of contact
If you could only master one of these — clean, snatch, or jerk — which would you choose and why?
Hit reply. I read every response.
God Bless You All
Keith Jonathan Ferrara
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