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If you re walking with the sled, you want to make certain your walk is dynamic with a long, deep step - you want to work the muscles through a long range of motion. I weigh 180 pounds, and I ve gotten up to being able to use 200 pounds. Greco notes that the intensity involved in using the sled makes it easy to vertrain and he usually doesn t use heavy sled work for longer than three weeks straight. He adds,  Powerlifters can do more of the heavy sled work, because they don t run in addition to their regular training. <br>One alternative to the sprint sled is the BFS speed harness. Instead of a sled providing the resistnce, a coach or trining partner holds onto the enneeded any more incentive than making the Olympic team, Miller quipped,  Miss it and you owe me $100! To this day, Klaja remains in excellent shape, and in 1998 he broke the national masters clean and jerk record in the 45-49 age group, lifting 319 pounds in the 187-pound cass.<br>As a lifter in his own right, Miller had a competitive lifting career that spanned four decades. At age 19 he broke the national teenage record in the snatch; at age 41 there were no more than a handful of US lifters stronger than Miller as he snatched 281 and clean and jerked 352 while weighing 181, despite having several surgeries that included two spinal fusions. Two years ago at age 61 he cleaned 319. Not only can iller hold his own in the weight room against many college football players, at 61 he ran the 40 in 4.91!<br>In the 70s when he was working tirelessly as our coaching coordinator, Miller traveled extensively in foreign counties to study the training of the world s best weightlifters. At one time he was able to get a private audience with Bulgarian Head Coach Ivan Abadjiev, the man who single-handedly transformed Bulgaria into a world weightlifting power capable of challenging, and oftendefeating, the mighty Russians. <br>Miller wrote and lectured extensively about the keys to Bulgaria s success, one of which was to keep the multiple daily workouts short, often no more than 45 minutes, to prevent overtraining and to enable the athletes to work out harder. He also wrote extensively on the Bulgarian lifting style, which was difficult to master but enabled the lifter to he philosophy behind it, says David.  Chains force you to xplode on the way up, so when you take the chains off you ll just explode right through that sticking point. This is important ing moridered the standard model for almost all elite international lifters.<br><br>The Miller Physical Training Plan<br><br>Those who recognize the value of the snatch and clean and jerk, and exercises derived from these lifts, consider them unmatched for developng total body strength and power. 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