Making Heavy Look Easy

I'm out of town right now for a family wedding/reunion, so I'm going to be short and provide an article and 3 videos for your reading and viewing pleasure.

A buddy of mine forwarded this article to me about deadlifting with a rounded back.  The author points out that rounding the back, specifically the upper back, puts you in a position to pull heavier weight off the ground.  In the powerlifting world, this makes perfect sense.  At some point, however, there will be form breakdown when the weight gets heavy enough.  I get that.  But should you train this way?

At the end of the article, one of the recommendations suggested is to always train with an arched back and solid form.  I couldn't agree more!  If you train with good form, the more effortless your maximal lifts will become.

If you don't believe me, check out this Russian beef cake making these HEAVY lifts look EASY:

1) 210kg Snatch
2) 250kg Clean & Jerk
3) 210kg Snatch and 245kg C&J w/ Bar Trajectory

EFFORTLESS!!

Breaking Mental Barriers

Mental barriers suck.  We all have them at some point.  Physically, you very well may be capable of making a certain lift; however, at a certain weight, there's something mentally that is holding you back.

In my opinion, these mental barriers are the result of a lack of confidence.  I touched on this in a previous post, but it can't be discussed enough.  It typically happens when you look at a certain weight (i.e. 400 lb. back squat), and immediately tell yourself that it will take a lifetime, at least, to hit that number.  After months of training, you finally get close, but suddenly you start to stall, even after so much progress.  Why?  You pigeon holed yourself.  You had very early in your mind that whatever number is nearly impossible - and because of that, it is.

But have no fear, I'm hear to help you f-stomp those mental barriers.

Coaching Tip #1:  Change your mental approach from negative to positive...ASAP.  I'm coaching a pretty bad ass athlete on his lifting technique.  He's strong and can throw around some pretty heavy weight, but when it comes to the snatch, something just hasn't been clicking.  Regardless of the incredible progress that has been made, he tends to go "full retard" after a couple missed lifts.  Last week we had a tough and frustrating training session.  When recapping the session, it came out that anytime he snatches, the thought of "oh, f***" immediately enters his mind.

There in lies the problem.  A negative mental approach.  What should be said is, "oh, f*** YES!!!".  Confidence just doesn't start on the bar with making lifts.  It starts way before you even set up on the bar.  Fix your mental approach, fix your confidence.  Simple as that.

Coaching Tip #2:  Push yourself.  Another athlete I've started to work with is VERY technically sound, but she doesn't have big numbers.  It's not because she isn't strong, necessarily, but rather because she has never believed in her ability to put anything significant on the bar.  How can you truly know your ability if you never push your limits?  You can't.

What happens if you push yourself and you fail?  Push your self again, and again, and again.  Having the courage to step up and put yourself on the line can be huge a confidence boost, even if you fail.

At the end of the day, if you're able to successfully increase your confidence, you'll be able to reduce your mental barriers and see some gains in your training.

Breaking Mental Barriers Daily!

Why I Coach

Aside from the fact that I want to develop strong, powerful and proficient athletes and lifters, why do I coach?

I coach because it's fun.  I coach because I get to interact with people on a very real level.  I coach because it fires me up when I see success and improvement.  I coach because there's something special in knowing that I'm possitively impacting someone's life in and out of the gym.  I coach to see the excitement of someone hitting a new PR and sharing in that experience.

There are instances from time to time where I take for granted the satisfaction that coaching gives me.  Sometimes I take for granted the real reason why I enjoy making people stronger and more powerful.  Then, weeks like this one come along, and I am reminded in a big way.

This week at the gym, we completed the Crossfit Total (max back squat, press and deadlift).  The amount of PR's hit this week was incredible - more than I can keep track.  Needless to say, it's been an energizing and inspiring week!  Seeing your athletes break through barriers and achieve success is extremely fulfilling, and for that, I am thankful.

A week like this one also motivates me.  It motivates me to continue to get better as a coach.  If I don't get better as a coach, I can't expect my athletes to get better.  Simple as that.  I need to be able to give my athletes the tools in order to hit those PR's and break through those barriers.

Here's a big THANK YOU for those who let me coach you.  It's inspiring, humbling motivating and energizing!

PR NATION!!!

The Torso is the Key

The key to optimal power and strength production is the torso.  If you don't have a strong torso, or don't know how to utilize it properly, you aren't lifting to your full potential.  A strong torso doesn't mean having a six pack, and it most certainly doesn't mean how many crunches, twists or contortions you can do.

What it means is having the ability to stabilize your spine under load in order to transfer energy and power from your body into the ground, bar, person, etc.  Think about this for a moment - does energy transfer better through a hard object or a soft object? (Hint - not a soft object)  If you're not stabilizing your torso correctly and are soft, the energy and power you're trying to exert is being absorbed and lost.

In a previous post, Be Thankful, I briefly mentioned that barbell work is the perfect solution to building torso strength.  Sean Waxman of Waxman's Gym wrote an exceptional article explaining in blunt detail the importance of torso strength and how to develop it in order to optimize power production.  Barbells, barbells and more barbells!

Sean points out that the majority of "core" stability fads, exercises and drills that the mainstream seem to drool over are often derived from Physical Therapy protocols.  These type of protocols are "designed to restore normal movement and function, which has been threatened by injury."  Don't get me wrong, if you're injured or recovering from injury, implement those type of exercises in your regime.  If you're healthy and can move around pain free, however, rely on the barbell to strengthen your torso.  A barbell, or more traditional Strength & Conditioning protocol is "designed to enhance normal movement and function in order to improve athletic attributes."

Don't expect to see much improvement, if any, should you decide to rely on Physical Therapy protocols to strengthen your "core" or torso through isolation movements that work on flexion and extension.  Once the focus turns to torso stabilization and strength, you'll be headed on the right path.

No need to get fancy.  Keep it simple.  Don't get distracted by fads.  The barbell and the basic exercises you can do with it are time tested.  Grab a bar, some bumper plates, and start squatting, pulling and pressing!

Strong torso = stable upright position in the squat!

Be Convinced

Performance is all about confidence.  If you don't have it, your skills, whether they are learned or natural, are as worthless as a piece of shit.  You have to believe in yourself and your abilities in order to succeed.

Here are a couple scenarios that I'm sure a few people here have experienced when squatting:

Scenario 1)  There's a ton of weight on the bar, you know it and are not looking forward to it.  As soon as you get under the bar and un-rack the weight, the thought of "oh f---, this is heavy" comes into your mind.  Then two things happen - you either have to bail out, or you have to work so hard it feels like you're going into labor. 

Scenario 2)  There's a ton of weight on the bar, you know it, but you tell yourself you're going to destroy this set and anything that gets in your way.  As you get under the bar, but before you un-rack the weight, the though of "LIGHT WEIGHT! (or insert own mental cue here)" is streaming through your mind.  Then just one thing happens this time around - you crush it and then proceed to crush the rest of your day.

What's the difference?  Being CONFIDENT and CONVINCED in your abilities to succeed.  Simple as that.  This applies to any type of training modality, whether it be weightlifting, power lifting, crossfitting, running, etc.  It also applies to life. Imagine that.

Convincing yourself of your abilities needs to start before you get to the gym, field of competition, work, etc.  If you change your mental approach, I'm willing to bet that your performance and success will improve greatly too.  What are you waiting for?!

Donny Shankle is ALWAYS convinced!

Be Patient

We are a results driven society.  In everything we do, we want results, and we want them NOW.  If you're a beginner or new to any type of training, you will probably get those gains - it's called the beginners effect.  Once you've hit those big initial gains as a beginner, however, huge increases in performance start to taper off.  When beginners start to plateau or aren't seeing the big gains they're used to, they become frustrated and sometimes through in the towel.  For those of you who are at this point, my advice is this: BE PATIENT.

Don't stop and never let go.  Elite athletes might not hit a PR for months, if not years, and when they do, it's not a substantial increase.  Does this deter them?  NO.  It motivates them to keep pushing, to keep training, and to keep their eye on the prize and work towards improvement.

Being patient is especially true with technical movements such as the snatch and the clean & jerk.  When it comes to learning or perfecting these lifts, don't expect to nail it the first time.  Neurologically, your body needs time to adjust to the new movements.  For some, it may take longer than others, and that's fine.  When being coached, don't be frustrated if it's not clicking right away.  Be patient, don't let go and keep moving forward!

Lift Light to Lift Heavy

In this weeks training, we've had at least one barbell movement in each workout: thrusters, deadlifts, hang power snatches, and snatch grip push press. I love it!  Getting STRONG and POWERFUL!!!!  But wait, you need to learn to crawl before you walk.

Contrary to popular belief, the key to mastering these lifts and movements isn't necessarily about strength. While it obviously helps, it's not the key.  Just look at the state of weightlifting here in the states: we have some of the "strongest" athletes in the sport, but can't compete with other countries where their athletes are more technically proficient (we'll save this discussion for a later date).

The key is TECHNIQUE.  Technique = efficiency.  As a weightlifter, all it takes to miss a lift at maximal loads is to be off on your technique by fractions of an inch.  As a crossfitter, better technique and efficiency means more reps faster.  Being efficient just makes things much easier.  When being cued by a coach on a lift, have you ever had the feeling that the lift felt much easier when implementing what your coach said?  Doing it right makes it much easier!

Proficient technique also reduces the chance of injury (just think of a rounded back when deadlifting - ouch!).

You cannot expect to improve your technique by "beastmoding" every workout with heavy loads and think you're getting better because you gutted it out.  You're actually getting worse.  You need to take a step back, check your ego at the door, and "learn to lift light in order to lift heavy." (Hat tip to Sean Waxman for ingraining this into me early!).  Do it correctly.  Once you're technique is solid at a certain weight, THEN you can start moving up.  Trust me, you'll be better off in the long run.

Yeah.  That's perfect...