Tag Archives: shankle

The Life of a Samurai.

Louie Simmons said something to me several years ago that resonated with me.  He said “Glenn, I have lived the life of a samurai”.  What I believe he meant by that is that he had devoted his life to one thing.  Louie’s one thing is strength, and the development of strength.  He became a master in the development of strength, his one thing.   I do not pretend to compare myself to Louie, but I have pursued one thing in a similar fashion.  My one thing is weightlifting, the snatch and clean and jerk.  I have given up a lot in pursuit of my “one thing”.  A marriage, a successful business, and many of my friends.  Even my relationship with my son has been strained almost to the breaking point.  I have walked away from everything that didn’t fit in with my pursuit of producing a bigger total in an American weightlifter.

 

From time to time I question if it has been worth it, or if it will ever be worth it.  I have one friend who I believe is as obsessed as I am with weightlifting.  Donny Shankle and I have never spoken about the subject in these terms but even without speaking about it I know he would understand perfectly.  He would understand because he is as obsessed as I am.  Just the fact that a like-minded person is out there makes life easier somehow.

 

I continue to believe that if you succeed at doing one thing really, really well everything will work out.  Your life will have been worthwhile.  Your life will have been a success.


Pendlay WOD

The Pendlay WOD is programmed in 8-week training cycles.  I do it this way because this length of cycle works the best for the most people.  Training cycles work for a simple reason.  Neither the human body nor the human psyche react well to monotony.  We thrive on change, particularly when it comes to stress.  So we constantly change the stressor.  On the competition weightlifting movements, every week brings a change in the intensity and the volume.  We also do variations of the weightlifting movements such as the power variations, or lifts from the knee or the hip.  While the competition movements are done weekly with moderate intensity, we do the variations with high intensity, often going right up to our maximum. We can do this indefinitely because we change which variation we are using every week or two.  The combination of doing the actual competition lifts with moderate intensity and different variations with maximal intensity while regularly changing the variation works.  But it is only half the story, or actually 1/3 of the story.  Doing only the snatch and clean and jerk doesn’t make an effective program.

 

As amazing as an exercise like the snatch is, it is not all that effective for building maximal strength and muscle.  For that, we have to do movements like the squat and deadlift.  Ideally the exercises that we use to build strength and muscle will work the body through the same or similar ranges of motion as the weightlifting movements but will use much heavier weight and therefore slower bar speed.  The exercises that work the best are the back squat, the deadlift, and the front squat.  The use of training cycles is even more important for continual progress on the squat and deadlift than it is for the snatch and clean.  Each 8-week cycle on the Pendlay WOD moves the athlete from higher volume training on the squat and deadlift at the start, to lower volume and higher intensity by week 8.  Each 8-week cycle should end with PR sets in the squat and deadlift as well as PR lifts in the snatch and clean and jerk.

 

The combination of moderate competition lifts and maximal lifts on a variety of variations is  1/3 of story, an effective strength program is another third, and the final piece of the puzzle is something that few weightlifters like to do.  Assistance exercises like glute-hamstring raises, back extensions, hip extensions and other similar things done for sets of 10 at the end of every training session.  No one likes to do these exercises.  No one looks forward to their time on the GHR.  But just because they are not fun doesn’t mean we don’t do them.  Exercises like the back extension and hip extension build muscle and strength where we need it most, in the back, hips, and hamstrings.  They also build tolerance to workload and enable an athlete to handle MORE squats, snatches, and clean and jerks.  With each successive 8-week cycle you get stronger in the snatch and clean, stronger in the squat and deadlift, as well as in better shape and able to handle a higher workload.

 


Size verses Strength

On the podcast this morning, we got on the topic of how muscle size relates to strength.  Many do not realize this, but size of a muscle is very, very closely related to the strength of the muscle or amount of tension that muscle can produce.  So why aren’t the biggest bodybuilders the strongest athletes?  Well, strongest at what?

 

This is an interesting question and the answer is part physiology, and part physics.  The physics part is pretty straightforward.  The human body applies strength through a system of levers, or bones.  The arrangement of these levers is just as important to how much force can be applied in any movement as the amount of tension the muscles involved can generate.

 

Let’s look at an example.  Donny Shankle is a pretty strong guy.  He also has an extremely long spine as a proportion of his height.  For a lifter proportioned like Donny, flexion/extension of the torso is always going to be difficult.  If you have trouble imagining why this would be, imagine you tried to hold a 1 meter stick with a 10 pounds attached to the end perfectly vertical.  Not too hard, but now imagine you tried to hold it at a 10 degree angle.  What about a 45 degree angle?  The 1 meter stick represents Donny’s spine, or the spine of anyone built like him.  Imagine how much easier it would be to hold the stick either at either angle if it was a 1 FOOT stick instead of 1 meter.

 

This is why Donny is a superior front squatter, where the torso is kept very close to vertical, a reasonable back squatter where the torso has a moderate forward lean, and a terrible deadlifter where the torso developes lots of forward lean.  Do you ever wonder why the world record holder in the squat rarely also holds the record in the deadlift?  Same reason.

 

Luckily for Donny, he chose a sport (weightlifting) that utilizes the body God gave him very well.  But the reason why the biggest muscle isn’t always the strongest has a physiological basis as well as a physics basis.  The weightlifting snatch and the powerlifting deadlift at first glance would seem to be very similar lifts.  Yet one regularly leads to the development of pretty big muscles, and one rarely does.  Now I love Weightlifting as much as anyone, and more than most, but let’s be honest.  A big snatch doesn’t automatically mean big muscles.  Developing a big snatch is as much about speed as it is about strength.  Applying force at high rates of speed is a neural adaptation more than a muscular one, and developing motor patterns is more important to snatching big than big muscles are.

 

Bodybuilding and weightlifting are two activities at opposite ends of the spectrum, and powerlifting is somewhere in the middle.  But just as you will never see a 500 pound bench press and a 5 minute mile done by the same person, you will never see a 20 inch arm and a 200kg snatch by the same person either..   Some things are just mutually exclusive.


Tour of England


 

I flew into Bristol Friday April 14th and I have been doing seminars in the UK for the last two weeks. The first one was at AFS CrossFit inAndover which was a pretty big seminar with 31 people attending. AFS is a nice gym and quite a few good lifters were in attendance. Chris Murray was probably the best, he is moving to 77 from 69 and was weighing about 74 on the day of the seminar. Very quick lifter who was also very consistent with his movements the whole day. He was able to snatch 125kg and tried 133kg for an all time PR but missed. He still had a hell of a day.  Quite a few people also attempted the Pendlay certification with several passing.  Overall a great introduction to the UK!


Another milestone.

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Two days after making 2k in 7 min 24 sec I tried a 5k, and this morning at 6 am and was able to record this time, 19;54.1, just barely faster than a 2 minute pace .   As usual, I was pretty good about sticking to my pace throughout.

I started thinking about thinking about doing a 5k below 20 minutes when I first got a rower, about 2 or 3 months after I had my stroke and started rowing seriously.  That was almost 2 years ago so this has been a pretty big milestone for quite a while and I am VERY glad I finally achiever it.

I just found out today that the OTC has a few C2 rowers, so I will be able to keep up my rowing while I am there for the world team camp.  I leave tomorrow, and will be there for almost 3 weeks, leading up to the World Championships in Houston.  I am trying to think of a good goal to try and hit while I am at the OTC and before I get back to South Carolina.  Anyone have any good ideas?

 

 

 

 

 

 

 

 


Tuesday, October 27th

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This has been a difficult week of training.  I have a 2k C2 Rowing contest on Saturday, so I have been trying to put in some extra work on the rower, but still keep up with my running.  This means for a while I was getting up early to do intervals (frequently 10ea 500 meter intervals with 1 min rest between) then running at lunch, then doing more rowing at night.

I am done with that part of my training at this point, so no more really high volume stuff.  At this point I am just rowing in the morning, and running at lunch.  Only two more days of that, actually, as I will not row or Thursday or Friday of this week, although I might still run on Thursday.   I am actually pretty nervous about the Rowing competition Saturday with Veronica (Jareds GF).  Something like this is so different than what I am used to that I really have no clue how to peak for it.  I have been rely;ing on my friend Jim Storch to help with that, but doing something this different is still a bit scary.

I included a picture of my new running shoes with this blog.  Since I am running around 3 miles a day now, I have to buy few shoes about every 4 weeks.  Anyone who knows me will know how hard it is for me to buy new shoes that often.

But, once this rowing thing is over I am leaving for the OTC for the pre-worlds camp, will be there for 2 weeks, then it is on to Houston for the world championships to watch Travis Cooper, Jared Fleming, Caine Wilkes, and Holley Mangold compete for Team USA.

Once that is over, it will be back to my normal boring life.


Rowing and more rowing.

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After my 5k run on Sunday, I woke up Monday morning and decided to give a 5k row another shot.  I managed to do it in 20 min and 12 seconds, a pretty decent PR and very close to my goal of 20 minutes flat.  I believe that I am going to have to do some intervals this week, because it would be very hard mentally to keep doing hard 5k’s every day.  I think 10ea 500 meter intervals might work!