Under the tutelage of Lance Walker, director of performance at Michael Johnson Performance, Ndamukong Suh performs a Strength and Explosion Combo of Heavy Shrugs, Rack Deadlifts, Hang Cleans and Non-Countermovement Box Jumps.
About the Video
Trainer lance Walker goes step by step how to achieve the Strength and Explosion Combo. He does this by having Ndamukong Suh
demonstrate the Non-Countermovement Box jump as well as the Rack Dead lift, Hang Clean and Barbell Shrug.
Lance Walker: At the Shrug, again, that's a Joe Jurassic, "why in the world is he doing those heavy shrugs right before he goes to the clean?" Well, if you put 4 or 5 in a guy's hands and having him doing just a basic shrug, its sends a signal through the entire body that "hey, something big is getting ready to happen and we need to get this stuff girded up." So you'll see guys have to maintain a little more pelvic congruity, a little tighter pre-tensing of the core. And it's something that's helped us keep our clean injury free.
Coming back off that now, we're in the rack doing a Rack Dead Lift
, where it's actually on the pins at a resting position, right about knee height. And what the athlete's having to do is fill his hands up with the bar without putting any pressure through the bar. And in one smooth motion come through with his hips, like he'd be doing them clean. But all the sudden the load just gets on him instantly. So there's no load really in his hips until he starts the movement forward. And it's very similar again to some of the things that we do in our starts.
So all that is kind of precursor work to being on the clean platform for their sets of cleans. Now we're into 4 and 5, 6, even 7 sets of cleans. Today we were doing some doubles. The doubles today was complexed with, because we're in our conversion phase, with some box jumps. So now we're letting him do a Non-Countermovement clean with a weight already in their hands.
So they have some pre-loading feel to it. They're moving the weight fast, one point five was the bar speed today, which is a little faster than they're used to moving. And then they're stepping right off that platform and coming right out onto that field and doing a Non-Counter move Static Box-Jump up.
And what we're trying to do there again is teach these athletes to get pre-tensed. To have the core set. To have this rubber band tot. And so at the very last minute they just let go and everything pops up onto the box.
Off on the clean. We're talking about how everybody's clean before. Again what we're looking at is the extension at the hips. I don't even really care that much about the extension at the ankle and the knee to be honest with you. As long as I'm getting hip extension first, I feel pretty good about the movement mechanics and speed of the bar movement. Then moving right from that. Don't waste any time. Walk right off the platform. Low reps. Walk right off the platform and throw your complex into that. And the complex today happened to be a Non Countermovement displacement up onto a box. Stick the landing and then step off the box.
We're not doing plios. We're doing a rate a force production thing. So we're not looking for stretch short and cycle. We're looking for Rate of Force production and time to peak force. Those are the things we're after there. We were complexing every work set of cleans. We have four sets of two on the clean today. So we have four sets of two on the complex box jump.