Data. Any real strength and conditioning program relies heavily on numbers.
If you’re not actively tracking your progress you’re just exercising, not training.
4×2 Jerk at 90% 1RM
Then, after 5 minutes rest…
3 Rounds, not for time:
Max Jerks (135 lb. M/95 lb. W)
Max Squats in 1 minute
Notice in the video above how Erica’s speed through the middle of the lift progressively slows down as the reps add up. On the first few reps she comes well below the weight, enough to lock it out without any pressing. Lift 3 and 4 require some additional press, while the latter require some serious effort. The Jerk is a highly technical lift with a lot of moving parts, neglect one of the pieces and your work capacity goes through the floor. But when everything is working in sync it’s a thing of beauty.
A good set of olympic lifting shoes is a good thing to keep in your gym bag. The stability that a pair of oly shoes offer is very noticeable when put up against a set of regular running shoes. Usually the sole is made out of wood or composite which makes transferring power to the ground much easier than with a pair of squishy shoes.
I have a pair of Pendlay Do-Win’s which have worked really nicely, if you go for the Pendlay’s go a half size smaller than you’d usually buy. Nike is also getting into the oly shoe market for consumers after a fairly successful outing on the feet of many athletes at the Beijing Olympics. Adidas also has a lot of great shoes available, too. All would be a good start, just pick your brand and lift!