Tag Archives: snatch

Dynamis

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Dynamis is a Greek word that is usually translated as the will to win.  And as a PED, it is without equal.  Dynamis is why some athletes always perform better in a competitive situation.  Getting 2 or 3 lifters together who are lifting similar numbers in the same weight class always leads to improved results.  If you are an 85kg lifter totaling 300kg, there is nothing quite so effective in raising your total to 310kg as training day after day with 2 or 3 lifters who are totaling 310kg. No one likes to lose.

In the book The Lucifer Principle Howard Bloom talks about how rats who lose a fight have lower testosterone, are less aggressive, and actually lose weight.  A similar thing happens to humans.  Wrestlers who lose a match have lower testosterone than those who win. Losing takes a toll on us whether we are rats or humans.  So it seems quite natural that we have an inborn drive to win.

Some athletes quite naturally have more will to win than others.  When eastern block weightlifting coaches used to test young kids to find their suitability for the sport of weightlifting, the tests often included a running event.  They weren’t testing to see how fast the kids could run, they were testing to see how hard they would push themselves.  Would they stop after 2 or 3 laps, or keep running until they were the only one left who hadn’t quit and given up.  Alexander the Great said he did not conquer the known world because he was the best general, or because his armies had outnumbered their enemies, he said it was because his soldiers had Dynamis.  The will to win.

I have noticed something lately in the Pendlay WOD group.  A more competitive atmosphere, even a bit of shit talking from certain people.  I think the lifter with the most Dynamis, or will to win, of anyone I have coached was Donny Shankle.  What set Donny apart wasn’t a big squat or a beautiful jerk, it was a will to win. I don’t think I have seen as strong a will to win either before or since.  But I am starting to see shadows of the same attitude in some lifters in Pendlay WOD.  And I love it!

 

 

 

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Go for it.

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You should never make 100% of your lifts in any session.    If you do it tells you one thing, you are training too LIGHT!!!  Many people talk endlessly about the evils of too many missed, and there is no doubt lots and lots of misses are a bad thing.  But making all of your lifts is probably even worse.  That means that you haven’t even had the guts put the weight on the bar.

Putting 100 kg on the bar is the absolutely necessary first step in snatching 100 kg.  Have the courage to load the weight.  Of weights that you do load on the bar, my belief is that you should make about 85% of those lifts.  I have put this number between 70% and 95% at various different times, when I was in various different moods.  But 85% is a good middle ground.  If you usually make too many more than this, you may be training too light.  If you make too many less than this you may be training too heavy and not developing good motor patterns as quickly as you could be. This applies mostly to singles and doubles, but when using an RM of 3 or 5 reps, when do you call it quits?  I don’t think there is a hard and fast rule.  BUT, if you are doing a 5RM and rep number 5 is picture perfect and your name is not Caleb Ward, you are training too light.  Form breaks down with heavy weight.  And for a normal humans it is impossible to be moving picture perfect on the last rep of a 5RM.  Period.  On the other hand, if rep number 1 is dangerously bad, take weight off the bar.  Most 5RM’s will break down between rep 2 and 4 to some extent.

But every weightlifter should remember that the whole point of weightlifting is to lift the most weight.  So if you are going to err, err on the side of GOING FOR IT!  Don’t fail for lack of trying.


Weightlifting Diet addendum III

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My last blog on the weightlifting diet focused on eating the right carbs.  In a nutshell, ditch the bread, pasta, rice, and white potatoes in favor of more nutrient dense and high fiber foods.  Sweet potatoes, squash, zucchinis, carrots and other vegetables like these are much healthier because they contain way more nutrients, are more filling because they contain more fiber.  They also don’t lead to overeating like the “lazy” carbs do.   It is hard to get fat on zucchinis and carrots. It is easy to get fat on bread and pasta.

The weightlifting diet also needs to contain protein.  Just like the carbohydrate choices, your protein choices should be  nutrient dense.  Eggs are a great protein source.   Better if you eat the whole egg including the yoke, even better if  it comes from a free range chicken and not one that lives in a cage and eats only chicken feed.   Chickens that get plenty of exercise and eat a natural diet have a higher percentage of a omega 3 fat versus omega 6 and this helps a hard-traning lifter fight inflammation.

Other nutrient dense protein sources are organ meat and wild game.   Organ meats like liver have some of the densest nutrition of any food and I recommend eating liver  at least every couple of weeks. We had liver once a week the whole time I was growing up, it’s not my favorite but it certainly didn’t kill me to eat it.   Any wild game is usually more nutritious than what you buy at the supermarket.  It is almost always lower fat and the fat it does have will contain a healthier ratio of omega 3 to omega 6 fats.  Venison, pheasant, quail, and rabbit are all healthy and tasty.

The protein sources that are probably the least healthy are the ones most of us like the best, higher fat cuts of beef and convenient sliced lunch meats.   A good corn fed ribeye steak is probably the tastiest piece of meat you can eat. It is also one of the least healthy. Not only does it have more fat than it should, the ratio of a omega three to omega six is not the greatest.  It’s probably better for you than highly processed meats like most sandwich meats, but is being healthier than salami and pepperoni really enough to recommend it?

Protein is important for the hard training lifter, and should include a variety of protein sources. But cutting down on the lunch meats like pepperoni and salami and eating more wild game and organ meats instead will make you a healthier person and a better weightlifter.

 


Weightlifting Diet Addendum 2

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For most civilians, adopting a good diet usually involves losing weight.  Since you are a competitive weightlifter losing weight is usually not a problem, nor should it be your chief concern.   Being in optimal health should be your chief concern.  After all, the healthier you are better  you will recover from training.

If you are training 3-5 times a week (and you should be) you will have an above average activity level and above average muscle mass.  Both of these things mean the accumulation of excess body fat should not be a problem.  If you do need to push your bodyweight up or down you can do so by controlling what I call the “lazy foods”.  Bread, rice, pasta, and potatoes.  If you need to push your weight up like David Hamor, chow down on some pasta, bread, and the like.  In his case, chow down on a LOT of it.  If you need to drop a kilo or two or if you are dropping a whole weight class like Sal Badali, be extra strict with consumption of foods like bread that aren’t nutrient dense, and that are easy to overeat.

You will find that if you get most or all of your carbohydrates from foods that are also high in fiber and bulk, it will be very difficult to put on body fat.  In the same way that we have devolved into eating   carbohydrate sources  that are less than ideal the protein sources often aren’t ideal either.   We will talk more about healthy protein in addendum 3.

 

 


Weightlifting Diet Addendum 1

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One of the benefits that you will notice immediately when you cut candy and junk food from your diet is a change in your taste buds.  If you constantly eat candy and crappy food, you will have a drastically decreased ability to taste normal food.  You will NEED crap like tons of salt and sweetener for food to taste good.  This is not normal, and it is not healthy.  After about 10-14 days of no concentrated sweets, and no super salty processed foods like pizza, and your taste buds will revert to their natural ability to taste.  You will find that many foods that you used to eat now taste way too salty.  And foods that you never realized were sweet, start to taste sweet.  Like milk.  If you have not had concentrated sweets for a while regular non- sweetened milk will taste sweet to you as will many things.  And I am not just talking about fruit, but you have to stop eating candy and junk food for a while before you can taste it.

 


Weightlifting Diet

There is no doubt that the diet of an average American stinks.  But as a weightlifter, you shouldn’t be eating like the average American.  How should you eat?  Well, many books have been written about that, but I think I can boil it down to a couple of key rules.

Rule 1:  Do not eat candy or sweets.  This takes zero smarts to figure out.  This includes candy bars, Pop tarts, most breakfast cereals, potato chips, cokes, Twinkies, Ding Dongs, and other crap like that.  Including anything that has high fructose corn syrup.  When you start reading labels you will be amazed at how many things are made using this crap.  It is literally everywhere.

Rule 2:  Little as you can of high carb items such as bread, potatoes, corn and rice.  These are filling, but low nutrition foods.  They are also easy and convenient.  Actually too easy convenient, which is why I call them lazy foods.  For many people, if they took junk food and lazy food out of their diets, they would starve.  These are the foods that are making America fat and unhealthy.

Rule 3:  Eat more vegetables of all kinds, except the really high carb ones like potatoes and corn.

Rule 4:  Eat a variety of protein items like meat, nuts, and eggs. 

Now, if you are anything like me, when you first start eating like this you will struggle a little bit because out whole society is based around eating a certain way, with bread being a major part of most meals.  At first it will be a struggle to replace all the bread you used to eat with other items.  It might be hard to maintain your weight at first.  You will find that you have to eat A LOT of vegetables to get enough calories to replace the bread that you used to eat.


I posted this on the Pendlay WOD over the weekend.  Are doing everything possible when it comes to building pulling strength?5961860-orig_orig

In week 2 (starting Monday, October 9) we up the intensity compared to last week. The most important exercise for the next 3-4 weeks is the snatch grip deadlift. This is the heaviest pulling exercise we do, and therefore the one which will provide the biggest and the quickest increases in pulling strength. Pulls, high pulls, and the actual competition lifts assist in transferring this strength into increased bar speed in the snatch and clean but it all starts with brute strength and the deadlift builds that.

One thing that makes the pulling exercises more effective is doing them with an emphasized eccentric. You should try to lower the bar as slow or slower than you raise it. No need to do any super exaggerated 30 second eccentric, we just want to lower the bar either at the same speed or SLIGHTLY slower than we raise it. Usually in practice this means keeping tension on the bar, and not just dropping it. Some of you have seen me comment about breaking eggs, this just means you should imagine that you are setting the bar down on an egg carton, and trying to do so such that the eggs aren’t smashed.

We also want to lower it reverse order of how you raised it, so at the top you will first break slightly at the knee then flex at the hip joint until the bar is past the knee cap then squat till the plates tough the floor. After the plates lightly tough the floor reverse directions by extending the knee until the bar passes the knee cap (and the shins are vertical) then extend the hip on a deadlift, or extend the hip and shrug to finish the rep if it is a pull or high pull.

Doing deadlifts or pulls this way is harder. Sometimes much harder. The last rep or two of a set you might now be able to do it perfectly. Hell you might be hard pressed to do the first rep perfectly. But work as hard as you can to ATTEMPT to do it. Getting stronger is not easy.