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Submitted by Jimmy Lamour

 - This lift helps develop total body power and athleticism in the
player. You not only develop great power but also body quickness, timing and
athleticism. Great athletes know how to use their whole body as "one". After the bar
has been propelled upwards then you must quickly change directions in your hips,
move elbows under the bar and readjust your feet all to prepare you to accept the
bar on your chest with the stress going into your hips and legs. You must try and
move the bar upwards as fast as possible to get the most out of power cleans. As the
weight gets heavier and the bar doesn't move quite as fast, then you must get around
the bar faster in order to accept it for the catch.The better athletes will make this lift
look easy! Here are some no-nos in performing the power clean: a. do not raise up
onto your toes (jump from flat feet-land on flat feet) b. do not shrug your shoulders
c. do not pull with your arms(when the arms bend the power ends).

- This is the best lift for development of total body strength. Once the
player has lifted the bar from the floor all muscles and joints in the body are
innervated. You will not find a lift better for total body strength. This is also one of
the best ways to develop core strength with all over body strength.

- To develop hips, knees, ankles and core strength and flexibility
this is the best lift. Keep the upper arms parallel to the floor and upper body upright.
Make sure knees follow the direction of your toes and your feet remain flat
throughout the lift. Let you knees extend out toward the toes and maybe even
beyond. The deeper you go the better, if you can in good form. The better players
will squat the deepest, jump the highest, run the fastest, and play more on game day.
You do not need to go heavy on this lift. Use the front squat more for strength
throughout the full range of motion.

- This is one of the best pressing lifts for football because
you get tremendous pressing strength together with your core strength. To perform
this lift you use only one dumbbell while placing your free hand on your belly.
Make sure you go through the full range of motion. All the way up and all the way
down. When performed correctly you will not only feel this in your chest, shoulders
and arms but in the abs, obliques, lower back and glutes as well! This is a great lift
for all athletes.

- There is not a better lift for upper body pulling than performing chin
ups. Try and go through the full range of motion. All the way up with your chin
over the bar and all the way down with arms fully extended. Get a good stretch and
a good flex. If you can't do this then work on isometric stalls at the top with 3-5
count negatives. Pull downs are a poor substitute for chins.To make this exercise a
 little harder and better for offensive lineman and receivers you can do some sets
with towels or a rope. This will develop great hand strength!

Lamour Training Systems has 17 years of training experience and learned from the
best in the field of fitness through seminars, self-study, conversation with renowned
strength coaches, and testing our methods on hundreds of athletes. Email us at
strengthchamber@gmail.com and we will send you the Free Report “41 tips to a
faster 40”