Great month so far. More PRs. I paired off Michael and Emily today..
Great month so far. More PRs. I paired off Michael and Emily today..
It’s been a great month so far!
Alec is my first senior lifter to do bodyweight clean and jerk.
Emily is my first female junior lifter to break through 100-lbs of Cleans. She does 104-lbs here after her younger sister Katie.
Both sisters continue to improve their speed.
Michael is my first male junior lifter to go through plus-bodyweight clean and jerk. He does 168-lbs here.
So what can this weightlifting thingy do for athletes?
It can make you pick heavy objects off the floor, throw ‘em over head, and slam ‘em down…And…
It can make you powerful and explosive.. And…
It can make you JUMP SUPER HIGH…
Hang Power Cleans Plus Push Press
These are the top 3 advantages of doing push presses:
a) The push press is an excellent upper body exercise because it allows you to press more weight overhead than you would be able to if you did not use any hip and leg drive. The momentum created from driving the bar makes the positive rep easier. However, your delts get all the credit for the negative portion of the lift. The heavy negatives are what really overload your delts and get you used to handling heavier loads.
b) The strength gained on the push press transfers to similar movements such as barbell overhead press and dumbbell shoulder press, and there had been studies that suggest push press can also improve your benchpress.
c) This is a power exercise. It is designed to develop shoulder explosiveness. It trains the upper body to produce the maximum amount of strength in the shortest amount of time.
Hang Snatch Triples – 1 rep from below knee, 1 rep from above knee, 1 rep a few inches below launch point.
Olympic lifters are either ‘Pullers’ or ‘Divers.’ Pullers have strong pull but slow going down, while divers usually do not fully extend their hips but are quick under the bar. Younger lifters are typically divers. Older / master lifters are usually pullers. I am a puller. Purpose of this drill is to train myself speed under the bar. By the time I hit the 3rd rep, I am so tired that I have no choice but to rely on speed under after the explosive 2nd pull.
December 21, 2012, End of Mayan Calendar
Today was planned max day. If it was gonna be the end of the world, I was gonna get my last PR no matter what.
So I get up at 4:00am, and took my pre-workout drink. I get to my gym at 4:30am and there was no power in town. I guess the power source was knocked out from heavy winds. (We are expecting a snow storm tonight.)
So I was like, OK, plan B. I drove to YMCA. They were not open yet.
Plan C. Yup. You guessed it. Planet Fitness. I pulled up next to the entrance and took a peek. Absolutely nothing I could use, even for a modified workout. I was jittery at this point from the pre-workout crap, my neck was itching and I just wanted to lift some stuff.
Plan D. I drove to the next town that I knew had a gym. The town had power and the gym was open. Yay! The gym was actually twice as big as my gym. I was hoping they would have bumper plates. I paid my 15 bucks for a day’s pass. I asked the girl behind the counter if they had bumper plates for Olympic lifting. She looked at me like I was sniffing Cell Tech, and politely told me to talk to one of the ‘personal trainers’ to help me. I said OK, will do. The trainer was a tall lanky kid. I didn’t bother to ask cuz he’ll prolly just tell me to curl on the BOSU ball. I looked around my adopted gym. They had nice equipment and nice free weights, but nothing for me. No bumpers. No platform. No chalk.
No problem. “Improvise, adapt, overcome.” I know it’s a Marine saying, and that’s cuz I couldn’t come up with an Army saying that is just as cool and alpha.
This was the first time that I performed the classic lifts with heavier weights, using good ‘ol fashion iron. It was also the first time I trained facing a mirror.
My pucker factor was high doing these lifts for obvious reasons. I drop the weights and I could get deported. Not only that, but the fact that there was not enough physical room in case I had to bail lifts increased my pucker factor even higher.
I did some hang snatch triples with 135-lbs. I did some C&J up to 200-lbs. and I did front squat singles up to 275-lbs. I was drained from controlling the weights down. The negative portion, believe it or not, whooped my ass.
After this AM’s training, I was able to appreciate having correct equipment at my regular gym. (I gotta thank the owner again for allowing me to make noise in his gym.) Further, I was able to truly appreciate my iron-heritage. How I trained this AM was how my forefathers trained before Eleiko bumpers were introduced.
And , technically, I did set PR’s given the conditions.
When I first started coaching, this is the tool I used to keep historical data:
Then two years later I wanted to be all hip and NOT appear ‘old school’ so I decided to use this:
Then I got frustrated because I spent lots of valuable time fidgeting with the touchpad and wasting time looking for my lifters’ Excel files stuck somewhere between the ‘YouTube’ icon and Angry Birds instead of focusing on my lifters. Let’s apply Industrial Engineering 101 here. Let’s say I waste 5 minutes per session on my Samsung. I train my lifter once a week. That is equivalent to over 4 hours a year per lifter of ‘Opportunity Lost’ – great opportunity that I could have spent on productive activities like improving hip extension or elimination of premature arm bending. As a result, I went back to this:
One thing I learned in grad school and Corporate America that is also applicable to coaching:
If you do not manage your system, your system will manage you.
In the private sector I have personally seen the implementation of the latest and greatest multi-million dollar software systems that’s supposed to increase output, but only created headaches and slow down productivity. Why? Because the system managed the company, and not the other way around. Just something to think about: Computers and software are supposed to save the trees, right? What happened instead? We kill more trees than ever because we love to produce more hardcopies that technologies are supposed to eliminate.
Don’t get me wrong. I’m not anti-technology. Technology allowed me to be a “good enough” beginner weightlifting coach. Through the use of Dropbox, and YouTube, and internet forums – and of course not to mention the coaches and lifters in the interwebz who also embraced existing technology and helped me along the way – I was able to gain valuable knowledge that I was able to pass on to my lifters in the real world.
In fact, I manage technology to help my lifters. For example, a lifter has premature arm bend and cannot quite ‘get it’ after I have done what I can to fix the problem through drills and verbal and visual instructions. No problem, pull out Samsung Android and Cannon camcorder. Record his movement then compare to YouTube footage of a Russian or Chinese medalist performing a clean in slow motion. BAM! Problem solved.
But to make a decision to use something just because it’s there and it’s hi-tech and ‘everybody else uses it’ can be counter-productive if the coach is not careful. Efficiency and common-sense should be part of the ‘Art’ of coaching when dealing with technology.