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What I'm doing at the Mermet
As well as working with a couple of juniors ... I train at the Mermet doing power work
At the Mermet Center (HQ of the Victorian Weightlifting Assoc) I do a couple of power exercises, specifically, clean pulls and clean & jerks.
The clean pull is an assistance exercise for the clean and jerk, why it's good for sprint cyclists is because it focusses on explosive power in leg and hip extension, just like cycling fast.
A good video and description is here. I'm doing 6 sets of 5 reps at 60kg, not very much weight, but most of the literature suggests that for power development 40-60% of 1rm for around 5-7 reps is ideal. So 60kg it is ... I am getting a decent jump at the end, certainly leaving the floor.
The clean and jerk is one of the olympic lifts, I do a push jerk rather than a split jerk after the advise of Peter Cayley suggested that spint jerks weren't good for cyclists as it develops asymetery.
It's a very taxing lift, I do 3 sets of 5 at 50kg at the moment.
