Wil Fleming, Author at T NATION

Tip: Movement Prep for Olympic Lifting

Wil Fleming — Tue, 31 Oct 2017 17:15:00 +0000

The final piece of the warm-up puzzle (after mobility and stability work) is to start performing the movements at a lower intensity. Like a baseball pitcher, this is your "bullpen" session before hitting the mound. The movement prep phase will advance in both range of motion and technical difficulty by starting from an easy short

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Tip: Activation Drills for Olympic Lifting

Wil Fleming — Mon, 30 Oct 2017 17:15:00 +0000

This activation phase is intended to stack stability around the newfound mobility. For that we're going to look to stabilize at the pelvis, trunk, and shoulder specifically. Mobility with no stability is just a floppy mess. As you go through this phase of the warm-up, make sure to feel yourself activate (or contract) at points

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Tip: Mobility Drills for Olympic Lifting

Wil Fleming — Sat, 28 Oct 2017 17:15:00 +0000

The four specific areas that we want to mobilize in the Olympic lifts are: Ankle Hip Thoracic spine Shoulder external rotation A lifter that doesn't spend time mobilizing these areas could have problems executing the lifts with any semblance of good technique. A lack of mobility in these areas can lead to compensatory patterns that

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Tip: 300-Pound Clean Complex

Wil Fleming — Fri, 11 Aug 2017 17:15:00 +0000

I got this complex from Glenn Pendlay, who prescribes it early in a training cycle to improve strength and promote hypertrophy. In the variation in the video I do: 1 Clean Deadlift 1 Hang Clean from below the knee 2 Front Squats 1 Jerk Make the jerk really hard because your legs are extremely fatigued.

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Tip: Heavy Snatch Complex

Wil Fleming — Thu, 10 Aug 2017 20:15:00 +0000

This complex targets everyone's weakest points in the snatch: The move from the floor The move around the knee Overhead position Use this complex to attack your weaknesses and build massive strength on top of that goal. In the video I'm completing this complex with 220 pounds.

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Tip: The Javorek Complex

Wil Fleming — Tue, 08 Aug 2017 20:15:00 +0000

You've probably tried complexes before. A complex is a series of movements performed one after the other. Usually you keep the same weight for the whole series and never put it down between exercises. The Javorek complex is the oldest complex in the book. How is it different? Big-ass weights. Javorek writes of the need

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Tip: The Suspension Trainer Complex

Wil Fleming — Mon, 07 Aug 2017 20:15:00 +0000

A complex is a series of exercises performed one after the other without rest and using only one tool (barbell, kettlebell etc.) But if you ever get the urge to do a complex on a beach or in a forest, and don't have access to your kettlebells and dumbbells, you're basically out of luck. But

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Tip: The Monkey Jump Complex

Wil Fleming — Mon, 07 Aug 2017 17:15:00 +0000

This complex features a move that I named monkey jumps a long time ago, before I had ever seen a real monkey in nature or a zoo, and it turns out monkeys don't actually do this. The name stays, though. Monkey jumps are just the C exercises of this complex, and combine an alternating split

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Tip: The Double Kettlebell Complex

Wil Fleming — Sun, 06 Aug 2017 17:15:00 +0000

This is one of my favorite complexes for developing strength. There aren't many things harder than working with two heavy-ass kettlebells. A double-kettlebell front squat is just as difficult as a barbell front squat. Seriously, even the strongest athletes wilt under two racked kettlebells. For this one, my athlete is doing three reps per exercise.

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Tip: Unilateral Kettlebell Complex

Wil Fleming — Sat, 05 Aug 2017 17:15:00 +0000

Everything is rosy when you have two hands firmly on a barbell, but it can be a different story when you're forced to move unilaterally. The beautiful thing about many kettlebell movements is that they're designed to be completed one hand at a time. This complex forces you to brace for rotation, and can absolutely

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