![]() I didn’t do anything directly for legs during the high pull blitz.I had one week of “normal” training in Colorado where I did high pulls three times a week before starting the blitz program.I also did some bench pressing and back work.Furthermore, upon coming to Colorado, the high pull had been my main training lift for nearly three months. ![]() I’d performed the exercise for over seven years as an Olympic lifter and continued to do it intermittently after that. The high pull gains were not newbie gains.We spent hours discussing proper biomechanics and analyzed countless videos. Tim and I studied the high pull for a week before I started this program. While most of my improvements on the high pull were due to gains in strength and power, some were due to an improvement in technique.That realization made it acceptable for me to reveal to you what I did to jack up my high pull. My “secret” was that I instinctively switched focus every 3-6 weeks to make sure that everything was strengthened. I’ve always achieved my best results when I focused on accomplishing only one thing with my training and just maintaining the rest. Nobody part is lagging, and no big lift is out of balance with the others.īeing so focused on training isn’t out of the ordinary for me – it’s what I do most of the time. And yet, I have a very balanced physique. In the past, I’ve done nothing but high pulls for 3 weeks, nothing but bench press and deadlifts for 6 weeks, and nothing but snatches and squats for 6 weeks. Tim understands that, in a way, I’m probably the most unbalanced coach ever! Or at least the one with the most unbalanced training approach. A discussion with Biotest CEO Tim Patterson changed my mind. Not that I had anything to hide, but this was concentrated training at its most extreme, and certainly not how I want people to train all the time. I told myself I wouldn’t answer those questions. Many people have asked me exactly what I did during those 2 weeks – what program I was on, which supplements I used, what I ate, etc. It’s the story of how I was able to bring my snatch-grip high pull max from 125 kilos to 180 kilos in just over 2 weeks. This approach can be used for other lifts.Include some ancillary bench press and triceps work on a moderate day. Train the high pull 6 days a week – three heavy days, two very heavy days, and 1 moderate day.The trick is to change it up every few weeks to preserve balance. Focusing on just one lift per training phase is a great way to shock new growth.
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