ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
“Familiarity Breeds Contempt.” Anonymous
(part 2 conclusion)
The exercise is usually done with a light weight but, I have gone as heavy as using 85-90% of my one-rep-max. Once you are using this kind of weight for 20/20 you're focus is dramatically increased on doing the movement perfectly. If you do happen to miss a repetition do not take it again immediately. Take your minute and rest. Think about what you did wrong and listen to the correction your coach makes. Let your minute go by before attempting it again. Once you are on a roll again making your attempts consistently then try and catch up by squeezing in an extra rep. If you are missing more than two reps I would suggest using a lighter weight. You do not want to train bad habits on this exercise. Use 20/20 as a tool which will pave your way to new personal records and not as a way to cement bad habits.
Lastly, the exercise is great for increasing your stamina. Weightlifters who can stay in the gym longer put in more quality training and become better than those who have weak lungs. Adding in some moderate aerobic work in your training is great for a weightlifter so long as it involves a variation of the snatch or clean and jerk. Any aerobic training off the platform is not a good idea for the weightlifter and should not be time consuming. Long bouts of aerobic training can interfere with your testosterone and must be avoided. Keep any training which will increase your conditioning short and demanding. 20/20 is perfect in this regard. Training this way also increases your familiarity with the movement and builds confidence. Conditioning yourself to make your lifts even when you are slightly tired is a must for elite weightlifters especially in the United States or countries where weightlifting is not very popular. You may find one day your competition is very small. With the proper training, a good diet, and hard work it is within reason you stand the chance of being ahead of your competition by thirty kilos without even trying. This means you will be following yourself a lot in meets because there is no one in the mix to break up attempts taken. Adding in a little extra work in your training which will increase your stamina is a must in training if you find yourself regularly competing this way. I recommend when first beginning the exercise to use a weight you know you can control easily. Start out with 60% of your personal best one rep max and gradually increase the weight as you become better. The exercise can be done with both either the snatch or clean and jerk but, I do not recommend performing the exercise for both lifts in the same session or within the same week. I also recommend to never perform powers for the exercise. Do each attempt the same way you would lift in competition with a heavy weight. Focus on making your attempts and getting yourself in great shape.
ADVANCED WAY: N/A
DURATION: 20 minutes
PLACEMENT IN TRAINING: A great day to do the exercise is a high volume day. On a three day split for instance performing the exercise on the second day in-between two maximum days is a perfect place to do the exercise. For example, getting in the habit of making your lifts on Wednesday will set you up to move well when going after a PR on Friday. Perform the exercise for one lift once a week especially if you are a beginner.