The snatch might be one of the more complex athletic movements, but Coach Mike Burgener has developed a teaching progression that works for schoolchildren and elite athletes alike. In this case, Coach B is working with Owen Franks of the New Zealand All Blacks rugby team at Mike’s Gym in Bonsall, Calif.
Like many top athletes, Franks is a big, strong guy, but his best clean is 50 kg more than his best snatch, indicating to Coach Burgener that Franks needs to get faster—and the snatch is the best way to train for explosive power.
Burg starts the process where he always does: the Burgener Warm-Up with PVC, which is a great way to train parts of the complete movement while learning to put speed on the bar through explosive hip extension. From there, Franks moves through several skill-transfer exercises before picking up a 15-kg training bar for more drills.
Unflappable as always, Burg’s dogs hang out in the background while the master teaches.
Additional reading: The Burgener Warm-Up by Mike Burgener and Tony Budding, published Jan. 1, 2007.