I was thinking about how coaches and er, um, "trainers" still have athletes and folks who train in gyms perform dangerous activities. I am not sure why this is done.
I may have told this story before, but back in 1983 when I was a young high school football player in the great state of Maryland , all bright eyed and bushy tailed, Van Halen tshirt on, Frye Boots, hair parted in the middle, Levis slightly wrinkled, I had a coach who told me that during Stiff Legged Deadlifts that one must, "Swing the weight out at the bottom of the movement for a real good stretch." I had 325lbs on the bar. Audible pop n low back. Knees locked, back rounded, standing on a block for more stretch, swinging 325 out in front. A good coach is worth their weight in gold. A bad one? Not worth a whole hell of a lot.
If you are getting ready for a sport, perform activities that get you ready for the sport. Meaning that if you are getting ready for football, running 2 miles will only hurt you not help you. Now if you say, "This isn't for football, this is for just fun and I know is not doing a damn thing to get me ready for my sport.", Have at it!
Get Super Strong
Train drills that address the energy system of the sport.
High rep olympic lifts are super dangerous and I wouldn't prescribe them except as a teaching tool and based on something like 45% of bodyweight. The 3 position clean is awesome(learned from Coach Brett Crossland)
3 clean reps above the knee, 3 clean reps below the knee, 3 clean reps from the floor= one rep
3 to 5 sets should suffice. If the athletes back starts to round or the form gets super sloppy, end the set. But with that light of a weight, it should not.
But be a COACH. If you have an overweight, weak person, drop down in weight. Use the bar. It's a teaching tool, not one to brag how big old Sally threw up and gee wasn't that great.
And a kick ass song to train to today!