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!