Shrug - Pull - Up on Toes

I'm currently reading and studying A.S. Medvedyev's "A System of Multi-Year Training in Weightlifting" and "A Program of Multi-Year Training in Weightlifting."  Medvedyev is undoubtedly one of the top Sports Scientists in history and is one of a handful of Russian scientists/coaches who literally wrote the book when it comes to weightlifting training.

Here's an excerpt from the "System" book that I find very relevant:

"Phase IV -- the Final Acceleration… The posture at the end of the phase is as follows: the legs are completely straight; THE TRAPEZIUS MUSCLES ARE ACTIVELY WORKING; THE ELBOWS ARE FLEXED; THE ATHLETE IS STANDING ON THE TOES and is ready to execute the squat-under.

The Objective of Phase IV is to achieve maximal barbell velocity at THE GREATEST HEIGHT POSSIBLE, utilizing the power of the legs and the torso…with the subsequent maximum amplitude of movement in the JOINTS OF THE LOWER EXTREMITIES." (pp. 55)

(To note, I've added the caps and underlines for emphasis)

We also have had the pleasure of hosting and spending time with high level Russian and European lifters during their seminars over the past 8 weeks. They perform and teach the lifts just as Medvedyev wrote about almost 25 years ago.

To me, there is no debate on what the traps, arms, and lower legs should be doing when lifting: raising the height of the bar.  While it may not look like that happens with heavier weights, it's the INTENT to shrug and pull the bar as high as we can up on our toes.

Water Polo Players Jump Too!

The Journal of Strength & Conditioning Research recently published a study in their October edition that addressed "The Components of the Jumps in Expert and Intermediate Water Polo Players." I take special interest in this study since I was a former water polo goalie and have worked with water polo players and teams at various levels.

What the study calls "jumps", water polo players and coaches typically refer to as a lunge, but for consistency purposes, I'll use the term jump.  Water polo players jump by using an aggressive eggbeater, breaststroke, or double breaststroke kick.  Goalies jump out of the water to make a save, defenders jump up to make a field block or jump forward to knock a shooter down, shooters jump up to shoot the ball.  Therefore, the ability for a water polo player to jump out of the water is a crucial component of the sport.

The study found a players ability to develop force, velocity and power in a very short amount of time was a major factor that separated intermediate and expert water polo players.  Ultimately, it concluded that "intermediate players need a physical preparation of resistance training aimed at developing rapid rate of force development and the maximal dynamic force and power and reducing temporal variability." (1)

Because intermediate players are not able to recruit enough motor units in such a short period of time, the study suggests training at a high intensity of 85-100% of 1 rep max in order to develop a higher force rate.  This will create neural adaptations, such as an increase of neuron excitability, motor unit firing rates, and a reduction in neuron inhibition, which in turn reduces ones temporal variability.

One thing to keep in mind that when a player jumps, there is an increase in body weight as he elevates out of the water.  Therefore, the study recommends that the use of chains be added to the collars of the barbell when squatting.  The accommodating resistance you get from the chains as you stand up from the squat simulates the increased body weight as you jump out of the water.

Personally, I am not a huge fan of chains and/or bands.  It's my experience that most polo players are not strong squatters, and initially I would work to get them stronger by just plan squatting.  Once there was a level of strength equal to 1.5 body weight in the back squat, I would then consider progressing them to the use of chains.

In leu of chains, I would highly recommend the use of the snatch and clean & jerk.  I addressed jumping and weightlifting for athletes previously, so I won't go into great detail.  The mechanics of jumping in weightlifting and jumping in water polo are undoubtedly different.  However, the ability to develop rapid force development is unquestionably better than accommodating resistance, not to mention the benefits of developing coordination and body awareness, so there is great transferability.

This study provides more evidence to why athletes, even water based athletes, should be involved in a strength & conditioning program that includes the Olympic lifts, their variations, and squats with a skilled coach who knows how to execute, coach and program them.

1) Gobbi, M, D'Ercole, C, D'Ercole, A, Gobbi, F. The components of the jumps in expert and intermediate water polo players. J Strength Cond Res 27: 2685-2690, 2013

Active Pull Under the Bar

A common theme with great international lifters is their ability to transition under the bar with speed.  They understand the concept of and execute very well the task of actively pulling themselves under the bar.  Watch this video here of Apti Aukhadov (RUS, -85kg):

It's my observation that many novice and intermediate weightlifters and crossfitters I see lack this ability.  One of the most common mistakes that lifters can make is to rely on the speed of the upward moving bar and then drop under the bar.  I don't like the word drop.  It implies, to me at least, that there is no active use of the body.

You must alway be acting on the bar.  When you pull off the floor, you are actively driving your legs.  When you are transitioning under the bar, you are actively pulling yourself down.  Carl Miller wrote in his book, The Sport of Olympic-Style Weightlifting, that "if you pull or push yourself under the bar, you will get under the bar faster than if you just drop below it."

The active pull of the arms is something that must be trained and practiced almost on a daily basis.  Below is a list of exercises you can do to practice the active pull with the arms:

1) Snatch/clean rows

2) Clean row + press

3) Hang muscle snatch with no legs

4) Hang muscle snatch from the power position

5) Hang muscle snatch from above the knee

6) Muscle snatch from blocks above the knee

7) Muscle snatch w/ hip contact

8) Muscle snatch w/ no contact

Sporting Parents

I came across this article, "Sporting Parents", the other day from my old teammate and former colleague, Erik Healy.  Erik is the very successful head water polo coach of Loyola High School and Trojan Water Polo Club.

While this article isn't necessarily weightlifting related, I do sports performance coaching for a number of high school and youth athletes, and I agree with the author that parents play a critical role in the development of a young athlete, so long as they don't overstep their boundaries and understand their role.  After all, it's the parents who pay for coaching and club fees, drive their kids to and from training, practices and games, etc.  The role of the parent, however, goes much deeper than finances and logistics.

The author of the article makes a simple, yet great distinction of both coach and parent.  To briefly summarize, the coach's role is to prepare the athlete physically, while the parent's role is to develop values, time management skills, and responsibility.  You could say that the parent helps to develop the "intangibles" that coaches always talk about. Parents are also responsible for being as supportive as they can.

Can a coach help develop values, time management, and responsibility in athletes? Sure, but if these traits are taught and reinforced at home, it can make the job of the sport or performance coach much easier because it allows the coaches to focus primarily on physical development.

If you're a parent, do you consider yourself a "sporting parent"? If so, what are you doing exactly to fulfill that responsibility.  If not, what can you do better to aid in the development of your child's athletic development?

Jumping and Weightlifting: Part 2

In Part 1, I laid out why jumping and weightlifting are very much related due to nearly identical mechanics in both the explosion and the landing phases. Because of the biomechanical similarities, I will be discussing the importance of using the Olympic lifts when training jumping athletes in Part 2.

When it comes to athlete's who jump, sprint, accelerate and decelerate, it's a Sports Performance/S&C coach's responsibility to increase rate of force development for their athletes.  There is no better movement in a coach's tool box in terms of developing rate of force development than these lifts.  The second pull of a clean, for example, produces a total average power output of 6,981W.  Conversely, the deadlift, a more absolute strength exercise, only produces a total power output of 1,274W. (1)  If you aren't incorporating these potent movements into your program, you're doing your athletes a huge disservice.

One of the best ways to test power is through a vertical jump test.  Studies suggest that the snatch and C&J are "beneficial in improving power," so in order to improve vertical jump test results and in turn power development, train by performing a "vertical jump with extra load" (i.e. a snatch or clean & jerk)! (2)

Since jumping involves all aspects of the lower extremities in a sequenced event, then movements that "stress the body in a similar fashion, such as the power clean and snatch, hang clean, or plyometrics, should be chosen."(4)  This particular study also suggests that "care should be taken to emphasize the second pull, as this is the portion that most closely replicates the jumping motion." (4)  This point here stresses what was discussed in Part 1 - proper mechanics.  Mechanics are king, and it's something that is a big miss with most coaches who deal with athletes.  Take the time to learn it properly.

If you are using or teaching improper mechanics in the pull of the snatch or clean, (i.e. not readjusting the knees back under the bar in the second pull, bringing your shoulders back too soon, using your back and arms as opposed to your legs, staying back and driving through your heels, etc.), the benefits of force production that these lifts provide are not being maximized.  Again, one of the biggest priorities of training athletes is to maximize their rate of force production and efficiency.

It's also recommended to incorporate the lifts for athletes who need to improve jumping skills because they help with "neural learning of optimal motor unit recruitment patterns for the activity, which is needed for rapid increases in propulsion force magnitudes...rather than simply increases in muscular strength."(3)  Strength only matters so much when you are an athlete.  What truly matters is the ability of an athlete to express strength fast and powerfully.  A 227kg/500lb back squat doesn't mean crap if you can only clean 100kg/220lb.  That's an athlete who either has no ability to generate power, or has no idea what they're doing...or both.

Jumping is a skill in and of itself that is often overlooked because there are many athletes, even at the highest levels of their individual sport, who do not have excellent coordination when it comes to transferring energy from the legs through the body and into the arms.  You have to be coordinated in order to efficiently perform the lifts, and utilizing them as much as you can in training will expedite the development of coordination and kinesthetic awareness in athletes.

It is also the Sports Performance/S&C coach's responsibility to make athletes more durable and minimize the chances of injury.  Most sports injuries don't happen because of acceleration, they happen because of deceleration, or rather poor deceleration.  This is where the impact phases of jumping and weightlifting comes into play.

The impact of a jump, especially when done on one leg or off balanced in a game such as basketball or volleyball, can be very stressful to the muscular system (4), and if not trained to absorb the impact properly, injuries can happen.

A study reported that the knee extensors (quads) were the greatest contributor to lower extremity work in the impact phase of a jump, and in order "to absorb energy in landing activities, strength of the knee extensors is critical." (6) The Olympic lifts, especially the clean, are second to none in developing the strength and flexibility of the lower body in order to absorb the shock of the impact phases of landing, and therefore, should be incorporated in an athlete's program.  Additionally, the study reported that "knee flexion angle was not different between the power clean and jump landing."(6).  This is a big reason why it is crucial to teach athletes a solid catch position, i.e. proper MECHANICS.

In conclusion, the Olympic lifts are king when it comes to developing rate of force development.  Couple that with the nearly identical mechanics of a vertical jump, and you have a potent training tool when integrated into the program of jumping athletes.  The Olympic lifts can also improve an athlete's durability due to the ability to absorb large impact forces.

Ultimately, if proper mechanics aren't taught or used, an athlete won't gain the full benefit these lifts can provide.  It's the responsibility of the coach to gain the knowledge and skill of not only being able to teach the lifts correctly, but first and foremost, being able to do the lifts properly and efficiently themselves.

Now go learn, implement, and coach!

1) A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction, and Evaluation Tests

2) Biomechanical Analysis of Snatch Movement and Vertical Jump: Similarities and Differences

3) Propulsion Forces as a Function of Intensity for Weightlifting and Vertical Jumping

4) Mechanics of the Vertical Jump and Two-Joint Muscles: Implications for Training

5) Maximal Impact and Propulsion Forces During Jumping and Explosive Lifting Exercises

6) Characteristics of Lower Extremity Work During the Impact Phase of Jumping and Weightliftin

Jumping and Weightlifting: Part 1

There's a lot of discussion out there about the significance, or insignificance for that matter, of jumping and weightlifting.  This will be broken up into a 2 part piece.  In Part 1, I'll explain how jumping is mechanically related to and used in weightlifting. In Part 2, I'll explain the importance of using the lifts as a training tool for training athletes that jump.

Any information and commentary made will be drawn from peer-reviewed research that has been published in scientific research and sports journals.  I've provided the links to these articles for you to read for yourself as well.

First, do we actually jump when weightlifting?  In a way, yes. Now, we're not talking about jumping in the sense of elevating the feet off of the floor as high as we can.  We're talking about jumping in regards to creating the vertical propulsion on the bar, or the "drive" portion of the jump.

Biomechanical studies have shown the second pull and jumping be similar and nearly identical.  One study explained that "the angular displacement of the two movements follows the same time-sequence: from proximal to distal direction, the hip joint muscles are activated first, followed by the knee joint while the ankle is activated last." (1)

While weightlifters's feet don't elevate high off the floor like a vertical jump, the feet elevate just enough for them to quickly reposition laterally in order for the lifter to transition under the bar.  This is largely because of the load on the bar and the ability to coordinate the timing of the hips to retract with speed.  If a person, however, produced the same force into the ground as they would when lifting, they would likely elevate from the ground.  Because of this, the second pull of the lifts is described as a "vertical jump with extra load."(1)

Weightlifters are known to be some of the best jumpers in the world.  One study suggests that this may be attributable to the "high degree of explosiveness (in the sense of mechanical power generated) required for success in the sport, and qualitative and quantitative similarities between the lifting movements and the vertical jump."(2)

Is using the word "jump" a good cue?  That's up to you as a coach.  It must also be made clear, however, that a cue is used to get athletes to do something the coach wants.  A cue does not describe what is mechanically happening.

Some coaches don't like to use "jump" as a cue because jumping forces lifters up on their toes too soon, as well as slows down the transition under the bar.  It should be made clear that jumping does not create this issue necessarily.  It is a mechanical and/or timing issue that is not being done correctly and needs to be addressed. To address coming up on the toes too early, a simple fix is to cue the athlete to keep the foot on the ground longer.

Conversely, you may find that your athlete's can easily relate to the cue "jump" because of their past or current athletic background (i.e. jumping athletes).  Part of a coaches job is to make things relatable to their athletes.  This is one way.

Now that covers the firs phase of the jump.  What about the second part of the jump - the landing?

Jumping and weightlifting also involves impact phases.  Weightlifters and athletes must have the ability to absorb the impact from the ground and from the bar.  One particular study found that "the correspondence in kinematics between impact phases of jumping and weightlifting tasks suggests similar strategies are used to perform both types of activities." It went on to conclude that "weightlifting tasks share similar biomechanics to landing from a jump (specifically at the ankle knee and hip)..."(3)

So to sum things up, to say that we aren't or shouldn't be jumping in weightlifting is wrong.  Research has shown not just in the propulsion phase, but also more recently, in the landing phase, the mechanics of both are essentially the same.  If you took away the video feedback and just had the empirical data to review of both a snatch or clean and a vertical jump, you would be seeing the same data and feedback.

A weightlifter's errors of jumping forward because the heels are coming off the floor too soon or transitioning under the bar too slowly is because of mechanical and timing issues, not "jumping" issues.

When in doubt, just jump!

References:

1) Biomechanical Analysis of Snatch Movement and Vertical Jump: Similarities and Differences

2) Propulsion Forces as a Function of Intensity for Weightlifting and Vertical Jumping

3) Characteristics of Lower Extremity Work During the Impact Phase of Jumping and Weightlifting

Specialization at a Young Age?

Are we having young kids "choose" their sport and specialize too soon?  At the age of 12, or younger in some cases, coaches are making the kids, or parents for that matter since they have to foot the bill for these expensive clubs, choose a sport and commit to year round training and competition.

The problem with this is that these kids are neglecting a crucial component of their physical and athletic development.


Research done by Russian sports scientists such as R.A. Roman, S.A. Medveyev, L.N. Sokolov, etc., suggest that before specialization in a sport should occur, youths must be involved in some sort of GPP training (i.e. running, jumping, throwing, gymnastics, etc.).  This might occur between the ages of 8-12 years old. This type of training is crucial for a youth's athletic development because it develops and prepares their joints and ligaments, cardio-vascular system, as well as general athleticism.  This is the base that these kids can build upon when their year round sport training becomes more rigorous.

Once specialization actually starts, around the age of 15 or so, the fundamentals of technique are hammered.  Training load and intensity is still very light and is not increased until one becomes proficient in the sport specific technique.


So what do you set a youth up for athletically if GPP training is neglected?

I came across this article a couple of days ago that addresses this issue in some capacity.  It's about the alarming rate of "adult, mature-type sports injuries" in youth athletes.

Dr. Andrews explained that the two major factors leading to this spike in youth injuries was two fold: specialization and professionalism.  Specialization leads to playing one single sport year round.  Professionalism is taking these young kids and trying "work them as if they are pro athletes, in terms of training and year-round activity."  At this young age, these two factors lead to overuse injuries.  The bodies of these kids haven't been developed enough to handle the training they're going through.

While Dr. Andrews doesn't address GPP training, GPP before specialization is a better solution to the problem.  Year round sports can be difficult on the body; therefore, the body must be physically prepared and ready to take such a beating.  If the body is not physically ready, injuries will happen.  Moving away from the tried and true philosophy of GPP as a youth and into specialization is becoming detrimental and injurious.  What are you going to let your kids do?

Back from the Dead!

Has it really almost been 2 months since my last post?!?!?  Well, needless to say, this past 2 months of training has been very challenging, yet rewarding.  It's been challenging because I've never trained with this large of volume and intensity.

After hard training and coaching, the last thing I want to do is write about my training daily to be honest. HA!

Well, I'm checking in and decided to post a couple videos from our last prep meet leading into Cal State Championships next month.  I finished with a 108kg snatch and a 121kg clean & jerk.  The snatch was a 3kg meet PR, and the c&j was a 2kg meet PR and 1kg all time PR!  Even with those PR's, however, I still left I should've made my final attempts in each lifts.  I'll definitely be able to improve on my total come next month!

I'm having troubles uploading the videos, but here's my best snatch, and here's my best clean & jerk.

The Ups and Downs of Training - Cal State Championships Training Progression: Week 2, Day 3

Box Jump
3 Sets of 5 Reps

Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
5 Sets of 2 Reps @ 70%

Power Clean from Blocks Above the Knee + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Back Squat
1 Set of 4 Reps @ 60%
1 Set of 6 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee
1 Set of 4 Reps @ 90%
1 Set of 4 Reps @ 100%
2 Sets of 3 Reps @ 105%

Hang Muscle Snatch (No Contact)
3 Sets of 3 Reps @ 50%

Behind the Neck Press from Squat
4 Sets of 4 Reps
30kg-40kg-40kg-40kg

Daily Volume: 100
Weekly Volume: 291

Accessory Work

Dips
4 Sets of 10 Reps

Abs
3 Sets of 25 Reps

Today was a down day.  Not because it was high volume and high intensity, but because I just felt off.  My pubic bone is still really sore, so snatches were just horrible.  I made them all, but they weren't fluid, and my pulls were completely different than normal because of my hesitancy to make contact with my hips.

Power cleans were the easiest part of the day.  I felt pretty spent by the time we got to squats.  After such a good squat day on Monday, today was just horrible.  Everything felt super heavy and I ended up having to dump my last rep at 85%. Worst day of squatting for a few weeks.

I also really need to spend some doing mobility post training session.  Recovery is going to be key.

Having crappy training days is part of the sport.  The key is not to let it affect you mentally.  How are you going to respond?  Are you going to snowball and compound one crappy training session with others? Are you going to stay focused and come back to kick the next training session in the nuts? Are you a winner, or a loser? How do you adapt to negativity?

These are questions that you need to figure out and answer yourself.

Feeling Tender - Cal State Championships: Week 2, Day 2

Box Jump
3 Sets of 5 Reps

Snatch Balance
1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
2 Sets of 2 Reps @ 70%

Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 3 Reps @ 80%

Clean + Front Squat + Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 1 Rep @ 85%

Front Squat
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Snatch Deadlift from Deficit
1 Set of 5 Reps @ 80%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%

Daily Volume: 86
Weekly Volume: 191

Accessory Work

French Press w/ Dumbbell
4 Sets of 10 Reps

French Press w/ Barbell
4 Sets of 10 Reps

Tricep Extensions
4 Sets of 10 Reps

Tricep Kickbacks
4 Sets of 10 Reps

Abs
3 Sets of 20 Reps

Run
15'

My pelvic bone is feeling pretty tender, which is making snatching difficult.  I'm not finishing as hard and I'm tending to bend my arms too soon.  Hope this gets better sooner than later.

Cleans continue to feel solid and strong. That is all.

Not too Strenuous, Just Long - Cal State Championships Training Progression: Week 2, Day 1

Push Ups
3 Sets of 7 Reps

Depth Jump
4 Sets of 5 Reps

Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Power Clean + Push Jerk
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
3 Sets of 3 Reps @ 70%

Back Squat
1 Set of 4 Reps @ 60%
1 Set of 8 Reps @ 70%
1 Set of 6 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Above the Knee
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 4 Reps @ 90%

Hang Muscle Snatch
2 Sets of 3 Reps @ 50%

Push Press
2 Sets of 3 Reps @ 60%
1 Set of 3 Reps @ 70%

Daily Volume: 105
Weekly Volume: 105

Accessory Work

Back Extensions
3 Sets of 12 Reps

Press
4 Sets of 7 Reps

Abs
3 Sets of 25 Reps

Today wasn't particularly difficult, but it was LONG.  The best part of the day come from squats.  Went into today's training dreading the sets of 8 and 6, but, while they were challenging, they weren't really strenuous.

We were supposed to go to 60% on muscle snatch, but had to drop it down to 50% to do it properly.  Also, push press gave me some difficulty, I missed my last rep.  Anything over 85kg becomes a real battle for me.

Felt good as the day progressed.  Didn't feel sore, didn't feel stiff, didn't feel overly exhausted.  A real positive.

Training as a Group Brings So Much Energy - Cal State Championships Training Progression: Week 1, Day 5

Snatch

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 2 Reps @ 85%

1 Set of 4 Reps @ 70%

Clean & Jerk

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 3 Reps @ 80%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 4 Reps @ 70%

Front Squat

1 Set of 4 Reps @ 50%

1 Set of 4 Reps @ 60%

1 Set of 4 Reps @ 70%

1 Set of 2 Reps @ 80%

Daily Volume: 79

Weekly Volume: 495

This was the first time that I've trained more or less with the entire weightlifting team since starting my internship at SC.  The biggest thing I noticed right off the bat, especially once we started getting into our heavier working sets, was the energy.  I love it.  I missed it.  I'm glad I'm back.

Training by yourself sucks.  Training with a group around you, even if they're not doing the same thing as you, is good.  Training with a partner who is doing the same thing is better.  Training with a group of 4-8 people all doing the same thing is AWESOME!  It's awesome because it brings a great energy around your training, even if you feel like you're going through hell.  It motivates and pushes you to kick ass and out lift the others.  It keeps you on track.  It keeps you accountable.

This is timely because I read this article by Bob Takano earlier this week that discusses exactly what I experienced.  While Bob's article is weightlifting specific, the same can be said about any training environment: sport specific practice, sports teams in the weight room, crossfit, running, etc.

I'm really looking forward to training with the team much more consistently!

Positions Matter - Cal State Championships Training Progression: Week 1, Day 4

Power Snatch from Blocks Above the Knee
1 Set of 4 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 3 Reps @ 70%

Power Clean from Blocks Above the Knee + Jerk
1 Set of 4 Reps @ 60%
1 Set of 3 Reps @ 60%
2 Sets of 3 Reps @ 70%

Back Squat
1 Set of 5 Reps @ 50%
2 Sets of 4 Reps @ 60%
2 Sets of 3 Reps @ 70%
1 Set of 2 Reps @ 80%

Clean Pull from Blocks Above the Knee
3 Sets of 4 Reps @ 90%

Daily Volume: 78
Weekly Volume: 416

Accessory Work

Seated Press
3 Sets of 15 Reps

Press
3 Sets of 15 Reps

Back Extensions
3 Sets of 12 Reps

Abs
3 Sets of 25 Reps

Today was about getting the proper positions down with the block work.  The purpose of block work is to isolate a specific position with the lift in order to perfect it.

With the position at the mid thigh, there should be some flexion of the ankle joint, with the knees positioned under the bar.  The bar should not be touching the thighs, but it should be close.  Shoulders should be directly over the bar at this point.  This allows for the most vertical torso position, but more importantly, it allows for optimal use of the legs to produce force into the ground and propel the bar vertically.

During my first working sets of the power snatch at 70%, I found myself out of position with my knees too far back and shoulder too far in front of the bar.  As a result, I was relying on my back and not my legs, which led me to miss 2 snatches that should have been easy makes.  When I made the proper adjustment, the lifts and the weight were significantly easier and smoother.

Positions matter. Simple as that.

Just Another Day - Cal State Championships: Week 1, Day 3

Hang Power Snatch
1 Set of 5 Reps @ 50%
1 Set of 3 Reps @ 60%
4 Sets of 4 Reps @ 70%

Jerk
1 Set of 4 Reps @ 50%
1 Set of 4 Reps @ 60%
4 Sets of 3 Reps @ 70%

Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull
1 Set of 5 Reps @ 90%
2 Sets of 4 Reps @ 100%
1 Set of 3 Reps @ 105%

Muscle Snatch from Hip
3 Sets of 4 Reps @ 50%

Daily Volume: 93
Weekly Volume: 338

Just another day.  Another day, another dollar.  Not much to talk about here.  HAHA!

Fighting Through the Depths of Mordor - Cal State Championships Progression: Week 1, Day 2

Hand Stand Kick Ups
3 Sets of 7 Reps

Vertical Jump w/ Barbell
4 Sets of 5 Reps @ 50%

Snatch
1 Set of 4 Reps @ 60%
2 Sets of 4 Reps @ 70%
1 Set of 3 Reps @ 80%
2 Sets of 2 Reps @ 85%
2 Sets of 3 Reps @ 80%

Clean + Front Squat
1 Set of 4 Reps @ 60%
1 Set of 4 Reps @ 70%
2 Sets of 3 Reps @ 80%
2 Sets of 4 Reps @ 70%

Front Squat
1 Sets of 6 Reps @ 50%
1 Sets of 5 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%

Snatch Pulls
1 Set of 5 Reps @ 70%
2 Sets of 4 Reps @ 80%
2 Sets of 3 Reps @ 90%

Daily Volume: 125
Weekly Volume: 245

Accessory Work

Rear Raise
3 Sets of 15 Reps

DB Upright Row
3 Sets of 15 Reps

Forward Raise
3 Sets of 15 Reps

Dumbbell Shrug
3 Sets of 15 Reps

Holy smokes, today's training took me to a very dark place.  I felt like I was fighting my way through the depths of Mordor.  This one hit me like a nice swift kick to the nuts.  Definitely up there as one of the most difficult training sessions, mentally, that I've had in a long time.

The vertical jump with the bar on the back was new.  More or less it was a variation of a jump squat, however, you didn't really squat.  Before jumping, the point is to position yourself more or less in the high hang position.  Interesting, but I like it!  Really forces you to drive the legs and extend the hips.

My focus with the snatches was not leaning too far back in my finish.  In doing so, I felt like I was in a better receiving position than usual.  I ended up, however, missing my second reps at 85%, as well as my third reps in the last sets at 80%. It was during those sets where my mental battle began and things started to get really tough.

The cleans + front squats were solid, but crap, this part was all mental.  Had to dig deep to get through every set and rep. Made all the lifts, however, which was a big win.  I'm still alive too.  I love to battle and I love to win!

Putting the snatch pulls at the end was just evil.  No legs.  No explosiveness.  HA!

Today was no doubt a lesson in mental toughness and perseverance.  Had to tell the negative voices in my head to shut the hell up after what seemed like every rep.  It's a pain and discomfort that's hard to describe.  Prior to this, I was a water polo player and then a crossfitter.  I've felt the pain (not injury pain) of many swim and leg sets and crossfit wods, but this is totally different.  The physical pain and discomfort might be similar I guess, but weightlifting is just way more mentally exhausting.  Draining is a good way to put it.  I LOVE it though!  Just means I have to be on top of my recovery game.

Time to go hit up an epsom salt bath.

Lots of Accessory Work - Cal State Championships Progression: Week 1, Day 1

Power Snatch from Blocks Above the Knee
1 Set of 5 Reps @ 50%
4 Sets of 4 Reps @ 60%

Power Clean from Blocks Above the Knee + Push Press
1 Set of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 50%
4 Sets of 4 P.Cl.Bl.Ab.Kn. + 4 P.Pr. @ 60%

Back Squat
1 Set of 5 Reps @ 60%
2 Sets of 4 Reps @ 70%
2 Sets of 4 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean Pull from Blocks Below the Knee
2 Sets of 4 Reps @ 70%
3 Sets of 4 Reps @ 80%

Muscle Snatch from Hip
4 Sets of 4 Reps @ 50%

Daily Volume: 120
Weekly Volume: 120

Additional Accessory Work

Bent Over Rows
3 Sets of 15 Reps

Back Extensions
3 Sets of 15 Reps

Fly's
3 Sets of 15 Reps

DB Rear Elevated Split Squat
3 Sets of 15 Reps

Calf Raises
3 Sets of 15 Reps

Barbell Step Ups
3 Sets of 15 Reps

Ah, the start of a new progression! This new progression will take us up to the California State Championships in mid-July.  We'll also be adding in a lot more accessory work.  Consistently adding this in is new to me.  I'm exhausted, sore and tight from all the additional work. HA!  Probably going to take a couple weeks to get used to this.

The most humbling aspect of yesterday's training was the DB rear elevated split squat.  Apparently, I'm extremely weak when it comes to unilateral strength.  I'm not even going to write down the weight I used I'm so embarrassed.  Glad we're adding this stuff in more consistently though.

I also figured out why I'm jumping back so much in my snatches.  During the hip muscle snatch, I was leaning my chest too far back and not elevating the bar straight up with my legs.  Now to dial this in!

Learn From Mistakes - Spring Training Progression: Week 5, Day 4

Snatch
Work up to 1-RM
105kg

Clean & Jerk
Work up to 1-RM
110kg

Back Squat
Work up to 90%
Failed at 90%


We ended up not competing at the last minute this weekend.  In lieu of competition, we worked up to 1 RM's.  I hit what I was hoping to get at the meet, 105kg.  I gave 107kg 3 tries but just wasn't there.  I ended up getting under it soundly, but for whatever reason, I couldn't stand it up and ended up losing it.  That was a precursor for things to come, and a learning experience of things to learn from.

Stupidly, I decided to go straight into C&J's with out any rest in between.  Mistake number one.  When maxing out, I need to allow myself 10-15 mins from the time I finish snatching to my first c&j warm up attempt - just like in a meet.

Mistake number 2 was jumping from 100kg to 110kg.  Making that big of a jump crushed me.  I'm surprised actually I was able to make 110.  Got under 115kg alright, but per usual, I couldn't stand it up.  My second attempt at it, the bar came away after the second pull and I lost it forward.

I was both frustrated and taxed from this.  Long story short, I had to bail at my 90% squat.  What started out as a good day sure turned to crap right away.

I can assure you next time, my rest in between lifts and my attempt progression will be more on point.  Lesson learned.

After feeling confident in my clean & jerk the past couple of weeks, I'm back at square one.  Need to get stronger.  Sick and tired of this crap!

Short and Sweet - Spring Training Progression: Week 5, Day 3

Power Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 2 Reps @ 65%

Power Clean + Jerk
1 Set of 3 P.Cl. + 1 Jr. @ 60%
1 Set of 3 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 1 P.Cl. + 2 Jr. @ 65%

Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Press
4 Sets of 3 Reps
60kg-64.5kg-64.5kg(2)-64.5kg(1)

Today was short and sweet.  So will this post.  Felt a little tight in the legs after back squats on Tuesday.  Power cleans felt solid and fast.  I'm ready for Saturday! That's all I'm writing about today. HA!

90% Squat Was a Battle Today - Spring Training Progression: Week 5, Day 2

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
3 Sets of 2 Reps @ 80%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
3 Sets of 2 Cl. + 1 Jr. @ 80%

Jerk
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 1 Rep @ 90%

Somewhat up an up and down training session today.  I ended up missing the second snatches on the last 2 sets. Smoked my C&J's and jerk's today.  I'm hoping to hit 120kg this weekend, which would match my all time PR.

My 90% squat was an all out battle.  Seemed like it took my 15 seconds to stand that mother all the way up. HA! Oh man.  Feeling better and better heading into the weekend.

Meet Prep Begins - Spring Training Progression: Week 5, Day 1

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
4 Sets of 1 Rep @ 85%

Clean + Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
4 Sets of 1 Cl. + 1 Jr. @ 85%

Snatch Pull
3 Sets of 2 Reps @ 90%

Front Squat
3 Sets of 2 Reps @ 95% of Clean Max

Press
4 Sets of 3 Reps
60kg-62kg-62kg-62kg

We're lifting this weekend in Carlsbad at the Army and Navy Academy Weightlifting Championship, so to prep, we'll be reducing our training days to 3 this week.

Today my lifts felt on point.  Snatches finally felt fast and solid.  I did a better job of staying over the bar on the clean which allowed me to finish with the bar higher on my thigh/hip.  Smoked my jerks!

Just like with squats, my cleans at 80+% are finally feeling like those percentages and not astronomically higher.  Somebody's getting stronger!

Awesome Coaches Course - Spring Training Progression: Week 4, Day 5

Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
4 Sets of 4 Reps @70%

Clean Deadlift from Deficit
4 Sets of 3 Reps @ 90%

Front Squat
1 Set of 3 Reps @ 80%
1 Set of 3 Reps @ 85%
1 Set of 1 Rep @ 90%
1 Set of 5 Reps @ 80%

What a busy weekend.  We had the Art and Science of Coaching Weightlifting: Part 1 - Biomechanics at Waxman's Gym, AND my wife and I moved....AGAIN....to a bigger spot right next door! HA!  I'm sick and tired of moving, so we're hoping we can stay where we are now for a few years.

Anyways, back on topic.  The coaches course was incredible.  30 coaches learning the science and biomechanics of the lifts!  To my knowledge, there is nothing else like this offered in the U.S., aside from a masters program, where developing coaches spend 6+ hours solely dedicated to the science of the lifts.

Everything I've seen has focused on the practical application of coaching with maybe a glossing over the science.  In order to coach something properly, you need to know what's really going on from a biomechanical standpoint.  Coaching just based on feel and watching YouTube videos, while it can help at certain times, just won't fully cut it if you really want to focus on coaching weightlifting.

Part 2 and 3 will be focusing more on the methodology and practical applications you can use as a coach.  All in all, 30+ hours on learning how to properly coach the lifts.  Awesome.  Can't wait!

Having a Training Partner Helps - Spring Training: Week 4, Day 4

Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Clean & Jerk
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 75%
1 Set of 1 Rep @ 80%
3 Sets of 1 Rep @ 85%

Snatch Pull from Deficit

4 Sets of 3 Reps @ 90%

Clean Deadlift from Blocks Below the Knee

4 Sets of 4 Reps @ 100%

Back Squat

4 Sets of 4 Reps @ 80%

Well, at least I made one of my snatches today at 85%. HA!  I never thought I said this, but I'm feeling more comfortable about my clean & jerks.

For the past 2 weeks or so, Chris Chase has been my training partner.  This has been a big boost to my personal training, and here's why:

1) We get along really well, which helps when going through tough training sessions because of the good company.  Train with someone you get along with!

2) Having a training partner keeps me on track.  When training on my own, I have a tendency to take more rest time than needed. Training partners can keep you focused when you need to be.

3) I can help Chris get better at weightlifting.  I try to give him at least one golden nugget each session. ;).  Training partners help your coaching eye by watching.

My point here is simple.  If you can, make sure you train with a partner.  It makes the experience and your performance much better!

A Beautiful Miss - Spring Training Progression: Week 4, Day 3

Muscle Snatch + Overhead Squat
4 Sets of 2 Mu.Sn. + 2 Oh.S.
50kg-55kg-60kg-65kg

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
2 Sets of 2 Reps @ 80%

Clean + Jerk
1 Set of 1 Cl. + 2 Jr. @ 60%
1 Set of 1 Cl. + 2 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
2 Sets of 2 Cl. + 1 Jr. @ 80%

RDL
4 Sets of 4 Reps @ 85%

Front Squat
4 Sets of 4 Reps @ 80%

Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg

Snatches felt pretty good, even though I missed my 2 reps @ 85%.  My first rep was on point, no real technical errors, just wasn't ready for the catch.  The positive thing with this miss is that I didn't jump back, and as a result the bar was finally in the right spot.  Because of that I wasn't used to receiving it in that perfect position. I'll call it a beautiful miss. HA!

This is just a lesson on being ready in the receiving position EVERY single rep, no matter what.  The second rep, I tried to overcompensate and ended up jumping back too much.  I was just over thinking it.  Don't think, just do!

Front squats today were a lot more difficult today after doing 4x3 at 85% yesterday.  Really had to battle through these sets, especially the last rep in each set.

Jerk Focus Today - Spring Training Progression: Week 4, Day 2

Power Snatch + Overhead Squat
1 Set of 2 P.Sn. + 2 Oh.S. @ 60%
1 Set of 2 P.Sn. + 2 Oh.S. @ 65%
4 Sets of 1 P.Sn. + 3 Oh.S. @ 70%

Power Clean + Jerk
1 Set of 2 P.Cl. + 2 Jr. @ 60%
1 Set of 2 P.Cl. + 2 Jr. @ 65%
4 Sets of 1 P.Cl. + 1 Jr. @ 70%

Depth Jumps
3 Sets of 5 Reps

Jerk
1 Set of 3 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
3 Sets of 1 Rep @ 85%

RDL
4 Sets of 4 Reps @ 80%

Front Squat
4 Sets of 3 Reps @ 85%

Today's focus was with the jerk.  While I made all my lifts, I didn't feel comfortable with my drive today.

Squats again are feeling solid.  My last set was a bit of a battle, but I'm feeling stronger at 85% than I previously did.  Because of coaching conflicts, I wasn't able to fit in seated press.  I'll be getting it in later this week in one of my lighter volume days (either tomorrow or Friday).

80% Finally Felt Like 80% - Spring Training: Week 4, Day 1

Muscle Snatch + Overhead Squat
4 Sets of 2 Mu.Sn. + Oh.S.
50kg-55kg-60kg-65kg

Snatch Deadlift from Blocks Above the Knee
3 Sets of 3 Reps @ 100%

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%

Snatch Pull from Blocks Below the Knee
3 Sets of 3 Reps @ 85%

Back Squat
3 Sets of 3 Reps @ 80%

Push Press
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
3 Sets of 3 Reps @ 70%

Today was the first time snatching higher than 75%.  I felt a lot more comfortable when compared to snatching last week.  On the video below, you'll notice that I'm back to jumping back a bit, especially in the second rep.  I'm looking forward to getting Sean's eyes on me more consistently here in a couple weeks!

The high volume of squatting is really feeling like it's paying off.  It's the first time that 80% has actually felt like 80%, and not 90%! HA!!  I'm looking for a big squat PR and some transferability to my cleans.

Push presses were tough, however.  I ended up going 5 for 9.  Still need to work on my overhead strength, obviously.

Spring Training Progression: Week 3, Day 4

Power Snatch + Overhead Squat
3 Sets of 4 P.Sn. + 4 Oh.S. @ 60% w/ 1' Rest

Power Clean + Jerk
3 Sets of 4 P.Cl. + 4 Jr. @ 60% w/ 1' Rest

Snatch Deadlift to Mid Shin
4 Sets of 3 Reps @ 100%

Front Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Seated Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg

For some reason, my snatches and overhead squats did not feel comfortable, which I generally feel the best at.  Weird.

Power cleans and squats felt good today!

Attacking Weaknesses - Spring Training Progression: Week 3, Day 3

Box Jump
4 Sets of 4 Reps @ 44"

Overhead Med Ball Throw
4 Sets of 5 Reps

Med Ball Throw
4 Sets of 5 Reps

Broad Jumps
3 Sets of 3 Jumps

Clean Deadlift
4 Sets of 4 Reps @ 95%

Back Squat
4 Sets of 10 Reps @ 60% w/ 1 Minute Rest

Overhead Squat
4 Sets of 5 Reps
50kg-55kg-60kg-65kg

Today was tough as hell, but sometimes you just have to toughen up and punch what's in front of you in the throat to come out on top.  I had to really dig deep to get these squats done with just a minute rest, but the great news is that I came out unscathed!

The confidence coming out of today is huge with regards to squats.  Squats and overall strength is a big weakness of mine, and this progression thus far is really staring my weakness in the eye and kicking the sh*# out of it.  If you expect to improve at anything, you need to relentlessly attack your weaknesses head on.  Never give up and keep fighting!

I'm expecting a really big jump in my strength numbers, and in turn my clean & jerk numbers.  We'll just have to see!

Today Was Tough But Good - Spring Training Progression: Week 3, Day 2

Muscle Clean + Squat Jerk
3 Sets of 2 M.Cl. + 2 S.Jr.
50kg-60kg-60kg

Clean + Jerk
1 Set of 3 Cl. + 3 Jr. @ 60%
1 Set of 3 Cl. + 3 Jr. @ 65%
1 Set of 3 Cl. + 3 Jr. @ 70%
1 Set of 3 Cl. + 3 Jr. @ 75%

RDL
5 Sets of 4 Reps @ 80%

Push Press
1 Set of 4 Reps @ 60%
4 Sets of 5 Reps @ 65%

Front Squat
1 Set of 10 Reps @ 60%
1 Set of 3 Reps @ 70%
3 Sets of 3 Reps @ 80%

Body Building Circuit
W/ same set of DB's, 30" work with 30" rest on: bi's, tri's, chest, upper back, lower back, shoulders, quads, hamstrings, calfs, grip.

Today's training was a tough one.  While the c&j's were only 75%, the last jerks were a gut check.  The push presses were a mental game too!

Surprisingly enough, front squats were the easiest part of the training. HA!!

Welp, it's late, so that's all I'm writing for now!

Snatches Were a Little Rusty Today - Spring Training Progression: Week 3, Day 1

Overhead Med Ball Throw
3 Sets of 5 Reps w/ 15# Med Ball

Med Ball Throw
3 Sets of 5 Reps w/ 15# Med Ball

Triple Jump
3 Sets of Jumps

Muscle Snatch + Overhead Squat
3 Sets of 2 M.Sn. + 2 Oh.S.
50kg-55kg-60kg

Snatch
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 65%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%

Snatch Pull from Deficit
3 Sets of 3 Reps @ 90%

Back Squat
1 Set of 10 Reps @ 60%
1 Set of 5 Reps @ 70%
1 Set of 3 Reps @ 80%
1 Set of 10 Reps @ 60%

Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg

Today was the first time in about 4 weeks doing full snatches, and boy did it feel like it!  While I made all my lifts, they just felt awkward, off and not consistent.  I'm sure as they're incorporated more, I'll feel better about them.

Squats were difficult, but felt solid.  All in all a good day.

Happy Easter - Spring Training Progression: Week 2, Day 5

Agility Ladder
5 Sets

Box Jump
5 Sets of 3 Reps
Worked up to 45"

Sprint
5 Sets of 30 yds

Carrioca
6 Sets of 25 yds

Snatch Pulls
4 Sets of 5 Reps @ 80%

Clean Pulls from Blocks Below the Knee
4 Sets of 5 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

While my back isn't tight and I'm not in pain, I could really feel the fatigue in my back muscles during this training session as a result from the week in training.  I've been really happy with my training the past couple of weeks.  The sets of 10 squats are giving me confidence, and I'm getting more comfortable with the lifts after almost 2 weeks off (from the lifts, but not training!).

This current progression will last though mid-July in preparation for the California State Championships.  We'll see how training goes, but right now my goal is to hit 110kg in the snatch and 127kg in the clean & jerk.  LET'S GO!

As an aside, I wanted to share this research article with you on the comparisons of landing from a jump and receiving a barbell in weightlifting.  Hat tip to Waxman's Gym's Newsletter that recently went out.  If you follow me and are not signed up for this, click here and enter your email address on the left hand side.  There is always great articles and insight into the articles from journals and around the web.

Anyways, the article explains the benefits of the lifts, more specifically the clean and power clean, when it comes to training athletes that jump and run in the sport.  It's just not the extension that's important when using these lifts with athletes, but it's also the landing and training them to decelerate and absorb impact and energy efficiently.

Enjoy the read on that article and have a wonderful Easter!

Feeling the Pop in My Jerk - Spring Training Progression: Week 2, Day 4

Power Clean from Blocks Above the Knee

4 Sets of 5 Reps @ 60%

Jerk

4 Sets of 3 Reps @ 80%

Snatch Grip Press

3 Sets of 3 Reps

40kg-45kg-47kg

Back Squat

4 Sets of 10 Reps @ 60%

Box Jump

5 Sets of 5 Reps

24"-36"-44"-44"-44"

Well, two weeks in a row getting 70 squats done in two days.  While sets of 10 squats really fatigue my legs, the hormonal boost I feel afterwards is amazing! These sets are really going to pay off later in the cycle with a little hypertrophy and mental toughness development.

I can also notice the carry over of the box jumps when it comes to jerks.  I really feel a more explosive "pop", even when I feel exhausted at the end of the set. This is very encouraging.

It's Late and I'm Tired - Spring Training Progression: Week 2, Day 3

Agility Ladder
5 Sets

Vertical Jump w/ Bar + Hang Power Snatch
5 Sets of 3 Vert. Jump. + 1 Hg.P.Sn. @ 50%

Skip
4 Sets of 25 yds

Sprint
4 Sets of 30 yds

Backwards Run
4 Sets of 25 yds

Carioca
6 Sets of 25 yds

Power Snatch from Blocks Above the Knee
4 Sets of 3 Reps @ 65%

Snatch Pull from Blocks Below the Knee
4 Sets of 4 Reps @ 80%

Back Squats
3 Sets of 10 Reps @ 60%

Box Jumps
5 Sets of 5 Reps
Worked up to 44"

First day this week I was able to finish my training in one setting. Yeah!  It's late and I'm tired, so that's all I'm blogging about tonight. HAHA! See y'all later!

Busy Week Continues - Spring Training Progression: Week 2, Day 2

Power Clean from Deficit
4 Sets of 5 Reps @ 60%

Clean Pull from Blocks Below the Knee
4 Sets of 5 Reps @ 80%

Front Squat + Jerk
4 Sets of 3 F.S. + 3 Jr. @ 70%

Seated Press
4 Sets of 4 Reps
50kg-55kg-60kg-60kg

For whatever reason, this week seems much busier than weeks past.  Again, I couldn't finish my training in one setting, and again, I still left out two exercises (back extensions and box jumps).

A perk for the day, however, was to see the vert, broad jump and bench portion of Pro Day at USC.  Some pretty amazing athletes.  It still baffles me that the results of these test can mean hundreds of thousands, and sometimes millions, of dollars for these guys.

With regards to my training, the front squat + jerk was a m-fer.  Certainly not a fun complex.  By the 2 and third jerk, you're spent.  Making the third jerk is a matter of will.

Looking forward to hitting some more sets of 10 on the squats this week!  YEAH!!!

Trying to Fit It All In - Spring Progression: Week 2, Day 1

Agility Ladder
5 Sets

Vertical Jump with Bar + Hang Power Snatch
5 Sets of 3 Jumps + 1 Hg.P.Sn. @ 50%

Power Skips
4 Sets of 25 yards

Sprints
4 Sets of 30 yards

Backwards Run
4 Sets of 25 yards

Carioca
6 Sets of 25 Yards

Power Snatch from Blocks Above the Knee
3 Sets of 5 Reps @ 60%

Power Snatch from Blocks Below the Knee + Overhead Squat
3 Sets of 4 P.Sn.Bl.Be.Kn. + 4 Oh.S. @ 60%

Snatch Grip Deadlift from Deficit
3 Sets of 4 Reps @ 85%

Back Squat
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%

Press
4 Sets of 6 Reps

Spring break is over, teams are back in full swing, and my training is ramping up again.  What does all this mean? Trying to find time to fit it all in is a challenge in itself! HA!  Yesterday, Monday, I couldn't find the time to train.  Today, while I was able to train, I had to break it up into two sessions. Even then, I couldn't fit everything in.

In the AM, I was able to fit in some mobility and the agility ladder work through carioca.  In the early afternoon, I picked things back up with the power snatches from the blocks, but had to stop at presses.  I still had 5 sets of 5 box jumps, but didn't have the time today to fit things in.

Am I upset about this? Absolutely not.  I'm going to make my bones from coaching, not lifting.  While lifting, and lifting at the highest level I can reach will make me a better coach, lifting is below coaching as a priority.  Should I ever loose site of this and think that my training is more important than that of my athletes, I have failed as a coach.

Listen to Your Coach - Spring Training Progression: Week 1, Day 4

Agility Ladder
5 Sets of Lateral Shuffle

Skip
6 Sets of 25 yds

Sprint
6 Sets of 30 yds

Backwards Run
6 Sets of 30 yes

Carioca
6 Sets of 30 yds

Box Jumps
5 Sets of 3 Reps
Worked up to 45"

Jerk
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 65%
2 Sets of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
2 Sets of 2 Reps @ 80%

Snatch Pull
4 Sets of 5 Reps @ 80%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
3 Sets of 2 Reps @ 85%

Last progression, I had been working off of 156kg for squats.  I had squatted 150, but never went for a 1-RM.  The past 2 weeks, I have been using 162.5kg as my 1-RM for my sets of 10, and the sets felt great!  Today, however, was the first time squatting over 60% in 3 weeks.  Sean, my coach, suggested I base my numbers off of 157, but I urged him to let me use the numbers I was using.  He ultimately let me.

I should have listened to Sean.  I missed my second rep of my last set, and every other rep felt like 95%+. HA.  While it was the most reps I've done at this weight, today was a great lesson to put the ego aside and listen to your coach.  They have more experience than you and just know better, certainly when it comes to the sport, and typically when it comes to life in general.  That's why they are coaches and teachers.

Also, as a coach, you have to let your athlete's fail in order for them to realize that you were right in suggesting something.  Today I was the athlete that had to fail. Lesson learned. 85% should feel like 85%.

Squats and Overhead Support Work - Spring Training Progression: Week 1, Day 2 & 3

Day 2

Power Snatch from Blocks Below the Knee
5 Sets of 5 Reps @ 60%

Snatch Pull to the Knee w/ 5' Ascent
4 Sets of 4 Reps @ 80%

Behind the Neck Snatch Grip Press
4 Sets of 4 Reps
40kg-45kg-45kg-45kg

Back Squat
3 Sets of 10 Reps @ 60%

Box Jump
5 Sets of 5 Reps
Worked up to 45'

Day 3

Sprint
5 Sets of 30 yds

Power Clean form Blocks Above the Knee
4 Sets of 5 Reps @ 60%

Clean Pull from Blocks Below the Knee
4 Sets of 4 Reps @ 80%

Behind the Neck Snatch Grip Press
3 Sets of 3 Reps @ 45kg

Back Squat
4 Sets of 10 Reps @ 60%

Overhead Support/Power Jerk Recoveries
Worked up to 3 Rep Max (170kg)

Box Jump
5 Sets of 5 Reps
Worked up to 42'

While the intensity is low, the volume is squats is exhausting!  Sets of 10 is a first for me, and continuing with them is giving me confidence moving forward once we start getting heavier.  I need it! HA!

First time in about a year that I've done snatch grip press.  Man, I'm weak at this.  Can't even get 50kg's!  Overhead strength, in addition to strength in general, continues to be a weakness and is something to improve on.

The overhead support work is new to me.  I've done split jerk recoveries before but not from the power jerk position.  I found the most difficult part standing it up.  If I was able to do that, I could hold the weight overhead.

A New Training Progression Begins!

Agility Ladder
5 Sets

Box Jumps
5 Sets of 3 Reps @ 44 inch.

Power Skips
6 Sets of 25 yards

Sprints
6 Sets of 30 yards

Backwards Run
6 Sets of 25 yards

Carioca
6 Sets of 25 Yards

Power Clean
4 Sets of 5 @ 65%

Press from Front Squat Position
3 Sets of 5 Reps
40kg-45kg-45kg

Pause Jerk + Jerk
Work on Technique and Getting Bar to Oscillate on Pause for 20'

Felt good to get back to training.  Currently, we're working through a general preparatory period with a GPP focus right now to get our bodies ready to endure what's coming ahead!

On the conditioning portion, I tried to focus on as much of the speed/front side mechanics that Coach Chris Chase worked with me on last week.

Man, my first two warm up sets of power cleans felt so heavy and slow. HA!  That's what happens when I don't lift for a week and a half.  Regardless, it felt great to get back in the grove with lifting.

The last two exercises/drills we did were firsts for me.  The presses from the F.S. position really force you to tighten the torso when at the bottom, while helping increase and improve thoracic mobility once the bar moves past your head.

The jerk pause + jerk was a fun. We did sets of 1-3 reps for 20 mins.  In order to feel the bar oscillate, we plated 20kg plates towards the outside of the bar.  We do this because when we get to sub maximal or maximal weights, we want to feel the bar bend in the dip, so we can use the upward movement of the bar as momentum when we drive up. Makes 60kg feel like 20kg!

The Pump Continues!

The pump continues, y'all!  YEAH BABY!!!! HA!  All Arnold references and jokes aside, it's been a great week to refresh the mind and body for the next training cycle.

These transition periods are essential for continued growth.  If nothing else, the importance of this week is to give the mind and CNS time to completely recover after being taxed heavily with such high intensities for an extended period of time.

The change of pace and "new" training stimulus is also making it fun.  Who doesn't like to get their pump on every once and a while?!? I can, however, see why this can get boring for some over a very extended period of time.

I also got some work in on some lateral speed mechanics.  It was more of a tutorial for me to get better at coaching it.

Here's a look at what I've been doing the past couple of days:

Thursday

Super Set:

Narrow Grip Bench

4 Sets of 10 Reps

135#, 145#, 155#, 155#

Keiser Cable Tricep Extension

4 Sets of 10 Reps For Speed

Super Set:

DB Skull Crushers

3 Sets of 10 Reps @ 35#

Weighted Planks

3 Sets of 45' w/ 25kg

Keiser Shoulder Internal Rotation

3 Sets of 10 Reps

Friday

Lateral Speed Mechanic Progression
15 mins Performing Various Drills (Will Elaborate on a Later Post)

Back Squats

3 Sets of 10 Reps @ 60%

And lastly, for your entertainment and in the spirit of body building, here's a clip of Arnold's best lines from the movie Commando:

A Week of Body Building

Post meet, this week is more or less a transitional week to recover mentally and physically.  The focus for this week is old school body building!  BI's, TRI's and CHEST BABY!!!!!!

The last time I consciously did any type of curls and tricep extensions was back in 2007 before I was introduced to crossfit.  I must say, my arms are rather sore. HA!  It's been a nice change of pace, and it's making me hungry to get back to lifting and hitting higher PR's!

Yesterday was also the first time doing sets of 10 in squats at 60%.  Man, the hormone boost you get from these is incredible.  I'm usually beat by the end of the day, but I felt great the rest of the day!

Here's a look at what I've done the past 2 day:

Monday:

Super Set:

EZ Bar Curls
3 Sets of 10 Reps
65#, 75#, 75#

Pendlay Rows
3 Sets of 10 Reps
60kg, 70kg, 70kg

Super Set:

Alternating DB Curls
3 Sets of 10 Reps @ 30#

Pull Ups
3 Sets of 5 Reps

Band Pull Aparts
3 Sets of 20 Reps (10 w/ Palm Down, 10 w/ Palm Up)

Super Set:

Press
3 Sets of 10 Reps @ 45kg

GHR
3 Sets of 6 Reps

Finisher:

Versa Climber
500 ft.

Tuesday:

Back Squat
3 Sets of 10 Reps @ 60%

Narrow Grip Bench
5 Sets of 5 Reps w/ 5 Second Eccentric
145#, 155#, 165#, 170#, 170#

EZ Bar Skull Crushers + Speed Bench
4 Sets of 10 + 10 @ 70#

Wednesday:

Press
3 Sets of 10 Reps @ 45kg

Super Set:

Incline DB Curls
3 Sets of 10 Reps

Single Arm DB Row
3 Sets of 10 Reps Each Arm @ 75#

Super Set:

Face Pulls
3 Sets of 10 Reps w/ Purple Band

Back Extensions
3 Sets of 10 Reps w/ 25# Plate

Meet PR's! - Coachella Valley Weightlifting Championship

Saturday was the culmination of a 4 month training cycle.  We traveled out to Palm Desert to compete in the Coachella Valley Weightlifting Championships hosted by The Yard.  While I didn't end up where I wanted, I still went 4/6 and hit meet PR's in both the snatch and the clean & jerk.

I was hoping to go 100-104-108 in the snatch, but missing my opener really put in wrench in that gear. Even though I missed my first attempt, the pull was excellent, I just wasn't ready for it in the catch.  My next 2 lifts felt like butter!  While I don't like missing openers, it really does force you to keep your focus and not get down on yourself.  Short memories!

Coming into the meet, I wasn't feeling the most confident in the c&j, partly because I felt like my legs weren't there.  To compound that, my warm-up wasn't organized well.  My last warm-up attempt was 95kg, and my first attempt was 113kg.  Having to take an 18kg jump from warm-up to your first attempt isn't ideal, so I was a little rattled as I approached the platform.  I gathered myself though and 113kg ended up felling really easy!  The ability to focus your mind plays such a huge role when it comes time to lift in a meet.  Hell, not just for weightlifting, but for all sports in general!

The plan was to go 113-117-120, but 113kg felt relatively easy, so I decided to push a little and went 118kg and 122kg.  118kg felt relatively easy too, so I was feeling really confident going into my last attempt.  On my final attempt at 122kg, the bar came away from me a bit during the transition, which made it too difficult for me to recover from. The next time I take that weight, it's mine.  Once I get under a weight once, I tend to hit it the next time I go for it.

Check out the video:

The "Taper" Begins - Training Progression: Week 14, Day 1

Snatch

1 Set of 2 Reps @ 60%

1 Set of 2 Reps @ 70%

1 Set of 2 Reps @ 80%

1 Set of 1 Rep @ 85%

Clean + Jerk

1 Set of 2 Cl. + 1 Jr. @ 60%

1 Set of 2 Cl. + 1 Jr. @ 70%

1 Set of 1 Cl. + 1 Jr. @ 80%

1 Set of 1 Cl. + 1 Jr. @ 85%

1 Set of 1 Cl. + 1 Jr. @ 90%

1 Set of 1 Cl. + 1 Jr. @ 95%

Clean Pull

3 Sets of 2 Reps @ 90%

Front Squat

1 Set of 1 Rep @ 60%

1 Set of 1 Rep @ 70%

1 Set of 1 Rep @ 80%

1 Set of 1 Rep @ 85%

1 Set of 1 Rep @ 90%

1 Set of 1 Rep @ 95%

Daily Volume: 33
Weekly Volume: 33

A week and a half out from our meet, so the tapering begins this week.  It will be really interesting to see how my body starts to feel with both the reduction in volume AND intensity.  I still feel confident in the snatch, but a little weary with my clean & jerk.  For some reason, I've always been able to step up my game come competition time, so I need to keep my mental game on point.

With a little less time training, I'm going to make a concerted effort to work on recovery - soft tissue work, contrast hydrotherapy, and compression.

Coaching Takes a Priority - Training Progression: Week 13, Day 1-2

Day 1

Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
1 Set of 1 Rep @ 100%

Clean & Jerk
1 Set of 1 Cl. + 1 Jr. @ 60%
1 Set of 1 Cl. + 1 Jr. @ 70%
1 Set of 1 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
1 Set of 1 Cl. + 1 Jr. @ 100%

1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%
1 Set of 1 Cl. + 1 Jr. @ 100%

Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%
1 Set of 1 Rep @ 100%

Daily Volume: 43
Weekly Volume: 43

Day 2


Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean & Jerk
1 Set of 2 Cl. + 1 Jr. @ 60%
1 Set of 2 Cl. + 1 Jr. @ 70%
1 Set of 2 Cl. + 1 Jr. @ 80%
1 Set of 2 Cl. + 1 Jr. @ 85%

Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%

Press
4 Sets of 3 Reps

Daily Volume: 31
Weekly Volume: 74

Well, first time blogging since Sunday.  I was planning on training on Monday, but had a surprisingly very busy and full day of coaching, so I couldn't fit anything in.

I was able to train yesterday, but had to be cut short to coach.  Yesterday's coaching and training seemed to really take it out of me.  My body just felt worn out and just crappy.

Today's training was lighter volume and felt good.  I went 1 for 2 in each of my lifts at 85%.

While at times I may initially get annoyed that I can't fit training in, coaching takes a priority.  Ultimately, it's the development of my athletes, not of myself that is more important at this point in my life.  At times I need to realize that I have a career as a coach and not as an athlete anymore!

An Athlete's Approach to Training

The development of an athlete's strength, conditioning and mobility is a VERY important aspect of success in that athlete's career.  It's the base of the pyramid in the hierarchy of athletic development.  So as a strength & conditioning coach, it is our responsibility to impress upon our athlete's the importance of the work they do in the weight room because sometimes athlete's lose sight of the why.

Collegiate athlete's have a LOT on their plate.  Practice, games and competitions, class, papers, mid-terms and exams, learning to live on their own, relationship issues, and lastly, training in the weight room.  Because of this, our work goes beyond programming and technical coaching.  It goes further into managing emotions and motivation, teaching life lessons, connecting on a personal level with your athletes, and sometimes just listening. In a sense, our work is arguably more psychological than physiologic (hat tip to Coach Wendell Richards for this one!).

When a team enters into its season, training in the weight room can be the last thing on an athlete's list of priorities with everything that's going on in their lives.  Additionally, the mentality to back off and not continue to push and work hard can creep in because athlete's feel they need to be "fresh" for a game or meet, even at the start of one's season.

This is where it becomes our responsibility to remind our athlete's about the mental approach they need to have towards training.  As an athlete, you need to come into a training session with a killer mentality ready to attack the sets and reps with tenacity, grit and mental toughness.  This mentality has great transferability to team practices and ultimately games, meets or competitions.  It all starts here.

"Coach, can we back off the weights a little this week?" If you have a must win game, you're close to conference championships or postseason competition- then sure- keep the general intensity, but lower the volume.  The week of a scrimmage, time trial or something similar 1.5 months before your first competition? Are you kidding me?!?!? F that! When you're in the weight room, it's time to work, it's time grind, it's time to get better and improve!  Any good program should factor in volume and intensity to account for sufficient recovery at any point in the training cycle anyways.

Athlete's have to realize the importance of training hard and being a mental giant when it comes to their training, especially in the off season, preseason, and early stages of the competitive season.  You can't expect to peak and perform at a high level by backing off too soon.

If you want a strong foundation to build a successful athletic career on, you must continually develop and strengthen that foundation of strength, conditioning and mobility.  An athlete is leaving a lot on a table in terms of development and potential if a poor foundation exists due to lack of experience or desire.  As a strength coach, we can develop, build and strengthen this foundation from both a physiological and psychological stand point!

Good to Be Back on a Wood Platform - Training Progression: Week 12, Day 6

Snatch
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Clean + Jerk
1 Set of 1 Cl. + 2 Jr. @ 60%
1 Set of 1 Cl. + 2 Jr. @ 70%
1 Set of 1 Cl. + 2 Jr. @ 80%
1 Set of 1 Cl. + 2 Jr. @ 85%

Front Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 1 Rep @ 95%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%

Push Press
1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 70%

Clean Pulls
5 Sets of 2 Reps @ 100%

Daily Volume: 53
Weekly Volume: 232

I know I've touched on this before, but lifting on a wood platform makes such a huge difference when compared to a rubber platform.  I just feel so much faster under the bar.  Once again, I missed by 95% front squat, but hit everything else.

First Met-con in Months - Training Progression - Week 12, Day 5

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Seated Press
4 Sets of 4 Reps

Daily Volume: 34
Weekly Volume: 179

Today was supposed to be an active rest day that consisted of some squats and seated press.  Felt good to get some more volume in with the squats!  Just when I thought I was done, I got roped into doing a circuit we had planned for the men's water polo team.  It was the following:

2 Rounds:
15yd Prowler Pull/15yd Prowler Push(low bar)
20 Overhead Lunges w/ 45# Bag
20 Curls/20 Overhead Tricep Extensions w/ 45# Plate
20 Tire Pushes w/ Partner
20 KB Swings (24kg)
10 Trap Deadlifts (110kg)
-2 mins rest-

I was a little smoked.  HAHA!  First real met-con since September sometime.  Felt good to get some conditioning in though on a light day of lifting.

Tonight's a Short One - Training Progression: Week 12, Day 4

Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 80%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%

Clean + Jerk
1 Set of 1 Cl. + 1 Jr. @ 60%
1 Set of 1 Cl. + 1 Jr. @ 70%
1 Set of 1 Cl. + 1 Jr. @ 80%
1 Set of 1 Cl. + 1 Jr. @ 85%
1 Set of 1 Cl. + 1 Jr. @ 90%
1 Set of 1 Cl. + 1 Jr. @ 95%

Front Squat + Jerk
1 Set of 2 F.S. + 2 Jr. @ 70%
1 Set of 2 F.S. + 2 Jr. @ 80%
1 Set of 2 F.S. + 2 Jr. @ 85%

Snatch Pull from Deficit
4 Sets of 2 Reps @ 105%

Good Morning
4 Sets of 4 Reps

Daily Volume: 54
Weekly Volume: 145

Tonights going to be short.  I'm pretty exhausted from another long, but awesome, day of coaching.  Between standing on my feet all day coaching and the reduction in squatting volume, I don't feel especially strong right now.  Once I get over 90%, I have to be in the zone and really amped up to make the lifts.

Tomorrow is supposed to be another off day, but I'm going to squat.  It's more of a confidence issue than anything else.

Jumps w/ the Bar + High Hang Power Clean - Training Progression: Week 12, Day 3

Snatch Pull from Deficit
1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%

1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%

1 Set of 3 Reps @ 100%
1 Set of 2 Reps @ 105%

Clean Pull from Deficit
1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%

1 Set of 3 Reps @ 90%
1 Set of 2 Reps @ 100%

Bench Press
4 Sets of 3 Reps

Daily Volume: 42
Weekly Volume: 133

A good "active rest" day.  Took me a couple sets to get rolling on the deficit pulls, but felt strong and fast once things started going.  I'll be pulling from a deficit for the next couple weeks to work on my speed off the floor, which has felt slow as of late.

Felt stronger on bench, however, finishing up my last two sets at 86kg.  This happens to be the most I've benched.  EVER. HAHAHA!  At least there's room for a crap ton of improvement!

Aside from a light training day, I had a HEAVY coaching day.  LOVE IT!  Today with the crew team, we kept up work on the clean.  I programmed sets and reps of jumps with the bar + high hang power clean.

When teaching the clean, or the snatch for that matter, I like to use 1-3 jumps before doing the actual movement.  This drill helps with the motor unit learning pattern of the clean because it reinforces the need to drive your legs in order to create vertical propulsion on the bar and extend the hips.  I find that athletes have an easier time getting the idea of finishing tall when doing this early in the learning process.

These girls are learning quickly and progressing well, so I'm very pleased.  I'm really looking forward to seeing their improvement by the end of the semester!

Jerks and Squats Felt Solid Today - Training Progression: Week 12, Day 2

Power Snatch
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 65%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
1 Set of 2 Reps @ 65%
1 Set of 2 Reps @ 70%

Power Clean + Jerk
1 Set of 1 P.Cl. + 1 Jr. @ 60%
1 Set of 1 P.Cl. + 1 Jr. @ 65%
1 Set of 1 P.Cl. + 1 Jr. @ 70%
1 Set of 1 P.Cl. + 1 Jr. @ 75%
1 Set of 2 P.Cl. + 1 Jr. @ 65%
1 Set of 2 P.Cl. + 1 Jr. @ 70%

Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 1 Reps @ 95%

Push Press
1 Set of 2 Reps @ 60%
3 Sets of 2 Reps @ 70%

Daily Volume: 41
Weekly Volume: 91

Even though the weight was lighter, this was the second day in a row that my jerks felt really solid.  Let's hope this keeps up as the weight gets heavier.  I missed my 95% squat, but felt solid on the others, which I was happy about.  As crazy as it seems, I miss the higher volume of squatting.  While I may be more fatigued, I just feel stronger.

Tomorrow is an active recovery day that will just consist of pulls and torso work.  I'm hoping to get a more fruitful post in tomorrow evening.