WARRIOR STRENGTH

The Penn State Way- Update

2012-02-09T05:32:00.001-08:00

A few weeks ago we posted about the Penn State way with a video clip about their conditioning program. We wondered if the training would change, and it appears that it has, and in a hurry! It has long been my opinion that the for years Penn State was winning more in spite of their program than because of it. For years they espoused the so called H.I.T. philosophy of slow, controlled, movements done to failure. As these players explain, it was mainly machine oriented. The idea was to strengthen players without injuring them. I fully agree with that goal, but I don't think that the olympic type lifts are inherently dangerous. Any lift can be dangerous if they are not taught correctly. It is true that it takes a proficient coach to teach the more complex lifts. I know for a fact, that a significant number of former Penn State athletes used to "go underground" and lift on their own with full body, multi-joint movements such as cleans, squats,...etc. It sounds like now they are being coached and progressing in this "new" style of training. It is ironic that several of the players related that they are now returning to the training they were doing in high school. Many scholastic programs here in the United States are as sophisticated and up to date as collegiate programs although there are still many that are not. It will be interesting to see the future of the Penn State program.

It Doesn't Come In a Bottle

2012-02-06T15:40:00.000-08:00

Bill Starr was an outstanding lifter as well as a respected coach. He authored "The Strongest Shall Survive" and "Defying Gravity" along with hundreds of articles.

Years ago, sometime back in the early 70's, Bill Starr wrote a column in Strength and Health magazine entitled "You Can't Get It From a Bottle." or something to that effect. He basically bemoaned the state of lifting at that time was such that every young kid who began lifting thought he had to have the latest "supplements" (bascially dianibol) in order to succeed and that loading up on such supplements was the most important aspect of training. Meanwhile sane training and sound nutrition fell out of vogue in the scramble for the latest "scientific advances". Now, 40+ years later, if anything that state of mind has only been magnified as so many supplements, legitimate and otherwise are now so readily available. I can't begin to tell you how many times I have been asked by young athletes and even more often "wannabe" athletes who want to know what they should be taking. First I ask what they are eating. Most often they aren't eating breakfast and they have a Twix bar and a Pepsi for lunch, then they want to know which gain weight formula they should be taking. I have kids asking about creatine and the latest fat burners who think chicken mcnuggets are health food. No doubt we have a nearly infinite array of supplements available, but nothing will work without a great diet and a sane training program. Below is an article that I saw today that likely is a result of some "kids" trying to take a short cut to Ramboness. Bill Starr was right on over 40 years ago, you still can't get it from a bottle.

Army Studies Workout Supplements After Deaths

The United States Army is investigating whether certain dietary supplements for athletes, available until recently at stores on military bases in the United States, may have played a role in the deaths of two soldiers.

Enlarge This Image

William P. O'Donnell/The New York Times

Dietary supplements like Jack3d and OxyElite Pro were removed from military bases.

Both soldiers died last year after having heart attacks during fitness exercises, according to a spokesman for the Army’s assistant secretary of defense for health affairs.

With names like Jack3d and OxyElite Pro, these supplements are popular with athletes because they contain an ingredient, known as dimethylamylamine or DMAA, advertised to increase energy, concentration and metabolism. The products are best sellers among fitness buffs at stores like GNC and the Vitamin Shoppe, as well as on Web sites like bodybuilding.com.

As a precaution, the Defense Department has removed all products containing DMAA from stores on military bases, including more than 100 GNC shops, pending the completion of an Army safety review, said Peter J. Graves, an Army spokesman.

Consumers, however, can still buy Jack3d, a “preworkout booster,” and OxyElite Pro, a fat burner, at GNC stores and other retailers in the United States.

In a statement, USPlabs, the Dallas company that markets OxyElite Pro and Jack3d (pronounced “jacked”), said there was no medical evidence to suggest the products are dangerous when used as directed. The company said it stood by the safety of its products and was fully cooperating with the inquiry by the Defense Department.

The company and retailers say that DMAA is a dietary supplement. But some medical experts said it should be classified as a drug, which would require approval from the Food and Drug Administration before it could be marketed.

Greg Miller, a spokesman for GNC, said that a variety of retailers in the United States have sold DMAA and that “there is absolutely no reason to believe there are any safety issues.” The Army investigation comes as the F.D.A. has been increasing its scrutiny of the supplement industry. Tamara Ward, a spokeswoman for the F.D.A., declined to comment on whether the agency was investigating products containing DMAA .

Some sports organizations including the World Anti-Doping Authority, the international body that regulates drug use by Olympic athletes, and several professional sports leagues have listed DMAA as a banned stimulant. In Canada, where the government health agency has classified DMAA as a drug, companies cannot sell products containing it as a dietary supplement.

Mr. Graves, the Army spokesman, said that DMAA had been identified in the toxicology reports of the two soldiers’ deaths. He added that the Army had also received some reports of liver and kidney failure, seizures, loss of consciousness and rapid heartbeat in other military personnel who have used products containing DMAA. Mr. Graves said the Army was evaluating whether there were links between the use of the DMAA products and the reported health problems.

Kerri Toloczko, a USPlabs spokeswoman, said in a statement that “there have been over one billion doses of DMAA-containing products taken without a single corroborated serious” health problem among people who used the products as directed.

DMAA, she wrote in the statement, is a naturally occurring compound found in an Asian geranium and has been used as food for more than a century. It is a mild stimulant with effects similar to caffeine, she said, adding that studies of Jack3d and OxyElite “have proven definitively that products containing DMAA are safe when used as directed.”

But some medical and industry experts said DMAA is a powerful drug, and have raised concerns about its widespread availability.

DMAA is a stimulant similar to amphetamine, said Edward Wyszumiala, the general manager of dietary supplement programs at NSF International, a nonprofit organization that tests supplements for the National Football League and other professional sports groups to rule out performance-enhancing substances. He added that Eli Lilly, the pharmaceutical company, originally developed DMAA in the 1940s as a nasal decongestant formula called Forthane.

Although Eli Lilly later stopped marketing Forthane, medical literature in the 1950s warned doctors that DMAA was more potent in animals than ephedrine, an amphetamine-like stimulant, said Dr. Pieter Cohen, an assistant professor of medicine at Harvard Medical School who has studied tainted dietary supplements.

“Unfortunately, what we have now is pharmacological levels of an amphetamine derivative easily available,” said Dr. Cohen, also an internist at the Cambridge Health Alliance. Dr. Cohen added that he was concerned about the results of a recent study of OxyElite Pro that reported the kinds of responses in users — like cold sweats and increasedblood pressure — that might foreshadow serious heart problems.

Ms. Toloczko, the spokeswoman for USPlabs, said DMAA met the legal definition of a dietary supplement, denying that it was a drug.

Even so, several prominent professional sports and supplement industry experts said that companies marketing DMAA as a dietary supplement are exploiting lax regulations and potentially putting consumers at risk.

Under United States law, dietary supplements are defined as products containing only supplemental dietary ingredients, like vitamins or minerals, and do not need F.D.A. approval before they are sold.

“How is this possibly being legally sold under the current rules for dietary supplements?” said Travis Tygart, the chief executive of the United States Anti-Doping Agency and an advocate for tighter regulation of supplements.

Last summer, a 22-year-old soldier collapsed at an Army base in the Southwest during a training run with his unit. Last fall, a 32-year-old soldier at the same base also collapsed after taking a physical fitness test. DMAA was identified in both soldiers’ toxicology reports, the Army spokesman said, but he declined to identify them.

Mr. Tygart said the issues raised by DMAA reminded him of the case of ephedra, another stimulant. The F.D.A. banned ephedra as a dietary supplement in 2004 after the deaths of several prominent athletes, including Steven S. Bechler, a pitcher for the Baltimore Orioles, who had used the substance.

USPlabs is run by Jacobo E. Geissler, who, according to the company’s Web site, studied nutrition at Texas A&M. In 2003 , before he started USPlabs, Mr. Geissler was criminally charged in Texas with buying illegal steroids, according to court records . He pleaded no contest and served a term of community service.

Many fitness enthusiasts remain devoted to Jack3d, which, according to a widely disseminated online product description, “gives you the mad aggressive desire and ability to lift more weight, pump out more reps and have crazy lasting energy.”

Some of its users raved about the product last week on Twitter. “Jack3d got me feeling beastly! Gym time!! #beastmode,” Luis Vasquez wrote.

Last summer, the United States Anti-Doping Agency issued a warning notice about DMAA to athletes, but Mr. Tygart said he worried about ordinary consumers.

“As long as it is not being removed from stores, we’ve got to ensure, as we have with our athletes, that consumers are aware of this issue and are making informed, reasoned decisions,” Mr. Tygart said.

By PETER LATTMAN and NATASHA SINGER

Fitness Humor

2012-02-02T17:19:00.000-08:00

A little humor for Friday. There is an endless array of products designed to get us fit in only minutes a day with little or no effort. One thing for sure, they are all guaranteed to seperate us from our money.

And for the Natives and those who love them, the secret nutritional supplement at it's best. Frybread Power!!!

And here is the biggest joke we've seen in some time. A presidential endorsement from Donald Trump? In Vegas no less. This has all the credibility of a "Thigh Master".

Full Range vs. Partial Movements-More Evidence

2012-01-30T10:30:00.000-08:00

Here is the iconic picture of Ivan Chakarov showing us what a full range squat looks like.

Below is an interesting post that I read recently. It gives further evidence for the principal that we have always promoted, that full range exercises are superior to partial movements, even when only partial movements are needed in the performance of the target sport or event. Of course partial movements also have their place in the total training scheme, but not exclusively or at the expense of full range exercises.
Of course no single study can "prove" anything and I don't think this really "settles the squatting debate" as Coach Probst titles his article. Any single study has limitations and we don't know much about the subjects in this case. What is their training backround, how frequently were they training, and what kind of weights were they squatting? However this does lend support to the idea that merely mimicking the sport positions in the weight room is not the way to optimize sport performance. Get strong through a full range of motion in the weight room, then apply that strength and power as you master the technical aspects of your sport on the field, track, or ring.
Settling the squatting debate
Jörg Probst – Throws Coach

Posted on 21 January 2012
Recently I’ve been reading some articles by German sport scientist and strength guru Dietmar Schmidtbleicher, who has been around since I can remember - a terrifyingly long time.
The debate about how to squat (deep or high, front or back) has been ongoing for just as long, it seems.
Personally, I never deep squatted. Worried about my knees and convinced by the argument that you don’t have to go that low because the knee angles in the discus movement are never that low anyway, I stuck to parallel and quarter squats, and most of these were done with the weight on my back - at least before my back injury.
So you could say I was clearly in the anti-deep squat camp.
Recently, Schmidtbleicher and his colleagues addressed these squatting issues with two well-designed research projects. Three groups of about 20 subjects were assigned evenly according to their performance in the counter-movement jump as measured during the initial testing phase.
The subjects then trained over 10 weeks with either deep front squats, deep back squats, or back squats to 120 degrees. During the first 4 weeks they did 5 sets of 8-10 reps, for weeks 5-8 they did 5 sets of 6-8 reps, and for the last two weeks they did 5 sets of 2-4 reps, always with 5 minutes rest between sets. We’re not told how frequently they trained.
The post-training dynamic maximum strength tests were carried out 3 days after the last training session, the counter-movement jump, drop jump and isometric strength tests were done 7 and again 14 days after the end of the training period.
The results were staggering: The two deep-squatting groups showed statistically highly significant (p ≤ 0.001) improvements in the 1RM for all three squatting variations, whereas the quarter squat group only showed highly significant improvements in the quarter squat, but actually went backwards in the two deep squatting 1RM tests.
Also, both deep squatting groups showed very significant or highly significant improvements on the jumps tests, whereas the quarter squat and control groups showed no statistically significant improvements at all.
So the increase in quarter squat strength could not be transferred to the counter-movement jump and the drop jump, although the maximum knee angles achieved in these jumps are more similar to the quarter squat than the deep squat. In other words, there was no transfer of the more angle-specific, faster type of squat to the jumping exercises.
Judging by the average values achieved by the various groups, the study was conducted with a sports student population rather than performance oriented athletes, but nevertheless, the fact that the results are so clear-cut to me is a good enough indication that deep squats, in particular front squats, are more effective for improving maximum strength as well as power/speed strength, provided you execute the concentric part of the movement as explosively as possible.
These studies only confirm what Schmidtbleicher and others have concluded in previous experiments, and they also explain why my maximum strength and power levels were never as good as they could and should have been.
The results also confirm Peter Lawler’s and Vern Gambetta’s credo that it is crucial to perform exercises over the full range of motion whenever possible.
So in relation to squatting my advice would be to squat deep, and preferably use the safer front squat variety, executed always with correct technique and after warming up properly, of course. Overhead squats are also an excellent squat variation to develop correct technique. I also like to use overhead squats with just a bar as a warm-up.

Sources:

■D. Schmidtbleicher et al. (2009) Vergleich unterschiedlicher Kniebeugentechniken zur Entwicklung der Schnellkraft, BISp-Jahrbuch – Forschungsförderung 2008-09, pp.97-102.

■P. Lawler (2011) Australian Track & Field Coaches Association 2011 Conference, presentation.

■V. Gambetta (2011) Australian Track & Field Coaches Association 2011 Conference, presentation.

■V. Gambetta (2006) 2006 en vision ASTYM.

Some End of the Week Inspiration

2012-01-27T08:51:00.000-08:00

What's not to like about lifting heavy weights with your feet on the floor? A little inspiration on a Friday.....

The Penn State Way

2012-01-23T13:12:00.000-08:00

For anyone who follows football here in the United States the passing Coach Joe Paterno is a very sad time. His longevity and success are unmatched. The Penn State program was held in esteem as an example of doing things the right way. The events of past two months have irreversably changed that image. As for me, I will wait until all of the facts come out before I can know exactly what to feel about it although it certainly doesn't look good. I have to admit to a mixture of admiration for what was accomplished there along with a great deal of sadness for how it ended for Coach Paterno and for those who were victimized by what appears to be a lone deviant who was covered for and allowed to continue in the program. Time will eventually shed light on what really happened there.
Below is segment on the strength training program at Penn State. Like other aspects of their program, they did it their own way and it worked for them. It has always been my opinion that they won games more in spite of their approach to strength training than because of it. But as the video testifys, many believe they are doing it right. One thing I have learned about training over the years is that good athletes make coaches look good and believing in a program is probably the most important ingredient. It will be interesting to see what becomes of the "Penn State Way" in the years to come.

The Emperor's New Clothes

2012-01-19T14:25:00.000-08:00

Am I missing something? Can anyone tell me how this "POWER PLUS 2" is an advancement in training methodology?

I imagine most of us are familiar with the fable "The Emperor's New Clothes" by Hans Christian Andersen. It takes an innocent child without guile to see that this special invisible suit is really no suit at all. This has always been one of my favorite stories as it makes fun of pompous political correctness and blind obedience to tradition.

I could be wrong, but this apparatus looks to me like a smith machine set up inside of two power racks.

The emperor is naked.

Of course the promotional video is heavy on testimonials and absent of any hard data. But tell me, how does two people, moving two ends of a bar siamese twin fashion, build teamwork on a football team of 50+ players (or a volleyball team, basketball team....etc.) more effectively than working hard togather, practicing togather, and playing togather? How is this more effective at motivating athletes than keeping records and posting them?
How many programs will buy this invisible suit of clothes?

Heavy Lifting-Tim Tebow's VIce?

2012-01-18T05:36:00.000-08:00

Tebow certainly looks like he trains hard and heavy.

I can't remember anyone who has taken more heat than Tim Tebow for being a great example and staying out of trouble. He is a great role model and conducts himself like you would hope a great athlete would, but seldom does. I think I've heard it all when this morning I read this segment in USAToday. Brian Billick, former coach of the Baltimore Ravens and currently a TV "analyst" said this....

As to what he'd do to improve Tebow's game, Billick offered something different than focusing on footwork, accuracy and reading defenses.

"I'm excited to see what happens with Tim Tebow in an entire offseason. He's gonna get a coach whisperer," said Billick, "to work on those mechanics.
"I think the No. 1 thing Tim Tebow has to do, I don't think he can lift the way he's lifted before. There's three people that can't lift the way Tim Tebow does: pro quarterbacks, pro tennis players and golfers."
Tebow packs 236 chiseled pounds onto his 6-3 frame.
"He has got to cut back on that rigid, thick (frame)," said Billick. "I know it keeps him alive as a running quarterback, but it does not bode well for his passing, the fluidity that he has to have. So that's, to me, job one in the offseason, he's got to change his (conditioning) mindset."

It's ironic to hear an athlete being called out for being to strong. The headline on the front of the web page said.....Analyst Billick: Tim Tebow must lay off weights Actually, I don't interpret what Brian Billick is really saying as "don't lift", he is saying that maybe he needs to adjust his training to be able to focus more on the specific requirements of playing quarterback in the NFL. Whether his current physique and training is a liability or not, is open to debate and the future will answer that question soon enough. Personally, I like to see a QB who looks like he can mix it up with the other players and Tebow has proven that he can. Is there any truth to the "musclebound" myth? I thought we laid that to rest decades ago. Whether Tebow needs more work on his throwing mechanics or flexibility is a question that I'll leave to his football coaches, but I don't think he is too big or too strong to be an NFL QB and I am looking forward to what he will do in the future as he gains experience in the NFL.

It's rare (like one of a kind rare) to see a QB with this kind of muscularity.

Personally I am not a big fan of these hip thrust exercises that seem to be the current rage among trendy trainers. I think you can get the job done much more comfortably and conveniently with RDL's and Pulls...etc. but if they float your boat, then go for it.

A Quick Comparison of Triple Extension Exercises

2012-01-16T11:45:00.000-08:00

This little clip has been around for awhile. It was created by Safe-USA, an equipment manufacturer in Minnesota here in the USA. It does a nice job of illustrating the importance of the triple extension movements that are inherent in the Olympic style lifts. The split screen image of the clean next to the volleyball block is very effective in making the point to young athletes. A push press would also be a great comparison to a volleyball block at the net. The other examples are also very effective in showing how vital the triple extension is across a variety of sports. It shows the need for explosively training these movements in a coordinated total body manner.

Of course there are other means of training the triple extension in an explosive manner.Jumping drills emphasize the speed aspect and can also be overloaded with the use of vests or holding weights. Below is a machine that is marketed as a "ground based technology" that also allows an overload of the triple extension. Some claim that because the machine movements require less teaching, they are more time efficient and as effective in getting results. When one compares the time, space, and versatility of the equipment, I don't know how you can find anything more efficient than a barbell and a good coach.

Below is yet another try to duplicate movements easily done with barbells and dumbells with a more complex and expensive machine. To each his own.

The Horse Turned Around

2012-01-11T15:36:00.000-08:00

I can own up to a mistake. I am looking forward to making one sometime so I can prove it!

Seriously, after the last post it is clear that I misinterpreted some aspects of the video segment that we posted. Apparently Coach Cochran is not against power cleans. I have to admit that I really detest that whole loud football coach personna that is so prevalent in American football. I don't think it is necessary. Understand that I coached high school football for 23 years. Admittedly, I'm not Nick Saban. I can humbly say that I have a few coach of the year plaques and some championship trophies in my office, but winning was never as important to me as loyalty, honor, and relationships. I love seeing my former players succeed in life and I tried to be honest in all my dealings. Below is a link to an earlier post about one of my experiences....
http://www.haskestrength.com/2010/02/navajos-warriors-raid-las-vegas.html

When I saw that Hammer Fitness segment and Coach Cochran ranting football style, I figured he was giving the same old line I have heard in so many equipment sponsored clinics over the years, that the olympic style lifts are not worth teaching to other athletes and certain machines can do the job as well. I have heard the argument that the lifts are so technical that even top lifters are still trying to master them and so why should a football player be expected to learn them. I assumed that this video was in that genre. Of course assuming is never a good idea. Some of our readers have pointed out that Coach Cochran does, indeed, include variations of the olympic lifts in his programs. Below is some evidence. I concede that point. I was mistaken. However I would still encourage him to get his facts about Shane and his coaches as well as the state of lifting in the USA before he spouts off with such authority. I still believe most of the footballcentric "strength" coaches are a joke. They are high on motivation and low on actually teaching lifting technique. Luckily, at that level they are mainly teaching fish to swim (great natural athletes who are born to excel just as a fish doesn't need to take swimming lessons), in other words the athletes' talent level is such that almost anything that doesn't injure them will appear to work. Do no harm, yell alot, feed them well and everyone will think you are doing a great job. Anyway, I'm sure the Alabama coaches are riding high high right now and we wish them the best.
Julio Jones Workout

Posted by Bodjunkie on January 4, 2012 inWorkoutsNo comments

Julio Jones of the Atlanta Falcons and formerly a player at the University of Alabama learned a strong workout ethic mainly due in part to Scott Cochran, the man that takes credit for making a monster of a palyer with a lean frame with Julio Jones’ workout. Julio Jones has been a freakish athlete since High School and continues to pride himself on hard workouts. Here is a sample Julio Jones type workout.

Day 1
Hang Clean 4×5
Squat 5×5
Bench 5×5
Barbell Press 5×4
Auxiliary Lifts
Chinups 3×10
Push ups 3×15-20
Manual Neck 4×10
Weighted Sit ups 3×15
Ab Circuit 5×20
Rotator Cuff Circuit 1×10
Day 2
Hang Snatch 4×5
Step ups 4×5
Incline Bench 4×5
Clean Pull 4×5
Auxiliary Lifts
Glute/Ham Raise 3×10
Leg Curl 3×10
Barbell Curl 3×10
Manual Neck 4×10
Weighted Sit ups 3×15
Ab Circuit 5×20
Rotator Cuff 1×10
Day 3
Power Clean 5×3
Split Jerk 2×5
Squat 4×5
Bench 4×5
Auxiliary Lifts
Hammer Back Circuit 3×10
Plate Raise 3×10
Manual Neck 4×10
Weighted Sit ups 3×15
Ab Circuit 5×20
Rotator Cuff Circuit 1×10
Get an athletic body and workout

Nothing too unusual or innovative there, just basic and typical of what many football programs are doing with their "freakish" athletes. (their word, not mine) I wonder some about the order of the exercises listed. Like why you would do hang snatches, then step ups, inclines, then clean pulls? Leg curls after glute ham raises? Why both? Of course there may be a good reason or the article may be misprinting the workouts as well. This is, of course, just an example.
Below is a clip showing the Crimson Tide weight room. Very impressive and obviously equipped for doing olympic variations, although I personally prefer open platforms rather than the connection to the power racks,but that is the current rage.To each his own. Anyone would love to have a facility like this for training their athletes.

The East End of a West Bound Horse

2012-01-10T07:53:00.000-08:00

There is stupid, and there is assinine, but this is off the charts.I don't even know where to begin. What an idiot. What is this about Shane Hammen in 4 Olympics? Doing the power clean and jerk for a living? Two scientific looking coaches and a video guy following him around? What planet does this guy come from? Who let him on stage? Who is dumb enough to pay good money to sit and listen to this?

Somebody please tell him you don't have to yell when you have a microphone. This is the lamest excuse for a presentation that we've seen in a long time. Unfortunately this is what passes for a strength and conditioning coach at many footballcentric American universities today.

Talent Identification for Lifters, Throwers, or Any Athlete

2012-01-05T14:21:00.000-08:00

This guy is better suited for volleyball, basketball, or maybe fruit picking, than weightlifting!

What talent identification criteria are important for you when working with a new lifter?
This is a really interesting discussion that I ran across recently. Posted below are some responses from some top American weightlifting coaches from past several decades. I would propose that identifying throwing talent would follow a similar paradigm.
I remember about 24 or so years ago Angel Spassov, who was billed as a Bulgarian weightlifting coach and sponsored by the NSCA, toured the United States giving seminars in several major cities. I attended his lecture in Phoenix. One memory that stuck with me over the years was when he was asked about "sport psychology" in Bulgaria. At the time this was kind of an emerging field here in the U.S. In fact I was just completing a master's program in exercise science at Northern Arizona University at the time we had just done a unit on "sport psychology". The main emphasis was on motivating athletes and facilitating the mind set for high performance. Well, I remember that Mr. Spassov did not understand what was being asked. I'm sure the language barrier was part of it, although he spoke very good english. It took a few attempts at questioning him to get to the crux of the issue. He said that in Bulgaria (at least at that time) that there was no such thing as "sports psychology". Athletes were motivated by opportunities for a better lifestyle and those who did not perform were sent home and replaced. Not much wisdom there for those of us in a free market economy where the opportunities are greater and where there are many more lucrative activities.
That is the gist of the responses below. All the inate talent in the world is worthless without the right competitive attitude and you can't really maufacture that. Sometimes lack of inate talent can be compensated for (to a degree) with a high level of competitiveness, determination, and hard, smart work. Of course there are limits to what can be accomplished without sufficient genetic potential, but who knows until we try. It is apparent that those who have dealt with it over the years prefer to work with those who really want to do it and don't waste much time trying to "sell" the sport to those who may seem to have the physical attributes but are mental midgets or emotional basketcases. Spoiled rich kids who have never had to fight for anything are generally a waste of time for anything beyond computer games.
In our last post we brought your attention to "Bones of Iron" by Matt Foreman. In the 4th chapter he also tackles this issue and is pretty much in line with the coaches below.

Gene Baker:
I have never had a talent identification day where athletes came to me to be tested to see if they are suited to be weightlifters.
I use the following criteria when working with athletes, primarily high school football and track athletes to screen them prior to teaching the Olympic lifts. After some observation and training time, I have suggested that weightlifting could be a good sport for them. Most of the time this is a smaller kid who may play some high school football, but at 5'2" and 110 pounds won't have a big time future in football. Or it may be one of my female throwers who is looking to do something after high school. Back when I was coaching weightlifting full time I was like Brian, and coached everyone that walked in the door.
1. General Physical Traits

Height, weight

Body proportions - Length of arms, legs, and back (helps in teaching technique that is most comfortable and powerful for the lifter)

Size of hands - Small hands may limit the lifters ability to hold heavy weights.

Flexibility - Look for good flexibility in ankles and shoulders

2. Athletic Ability
Knowing the new lifter's athletic background helps you determine if he/she is in shape, a good learner, and a good competitor. Usually if the new lifter is a star athlete, then teaching the lifts will be easy. If the new lifter has minimal athletic background or ability, then teaching the lifts can be difficult.

3. Heart
There are a lot of diagnostic tests used to evaluate athletic ability. You can measure speed, power, flexibility, etc. These tests don't tell you about the size of the heart of the competitor. The ability to compete and fight heavy weights is key trait for a lifter and must be considered. One thing I've done with new weightlifters and high school football players was to have a barbell loaded to 200+ pounds sitting in the weight room when the new lifters come in for their first workout. I watch for the people who walk up to the bar and try to lift it. This has been a good indicator in identifying who has the internal fire to lift big weights. Those who stand back in awe usually don't have the aggressive nature to attack heavy weights.

Brian Derwin:
Let me recall the first and LAST time I did talent identification. We did presentations at several middle schools and ran the kids through a battery of five or so tests. The top seven or so guys measured pretty talented and had NO interest in weightlifting.
What a complete waste of time. First and last time for me. I now coach any warm body that wanders in.

The pecking order of things I look for:

- A desire to do weightlifting as a sport (I have no interest in the strength and condition aspect for other sports)

- The discipline to prepare and an understanding of delayed gratification

- A modicum of flexibility

Pretty simple list, not so easy to find.

Harvey Newton:
As mentioned by my colleagues here, we all usually take whoever walks in the door. That's not to say we don't have an eye on certain characteristics, but who ever turns down a kid that says he/she wants to be a lifter?
A few years back, when no USA reps took part in a junior world championships (yes, at one time, we had the policy of 'no qualifying total, no travel'), Roger Nielsen and I traveled to the event. I officiated and both of us spent plenty of time talking with our international contacts. At one point, the Polish team doctor explained some of their talent ID criteria, which included looking at thumb length (key to a good hook grip) and blood testosterone (the higher, the better).
I asked the doctor what happens in the case of a young man wanting to learn weightlifting whose testosterone happened to be low? "Figure skating" was the doctor's response!

Maybe in a state-controlled system, but here we take whoever walks in the door. Vertical jump can certainly predict explosiveness. Flexibility, particularly of the ankles, hips, knees, elbows, shoulders, and wrists is crucial to early success.

Joe Hanson, well-known coach out of Jacksonville, FL, reminds me of an old adage I shared with him a few years back: "Nurture the oddballs." What I meant by that is, weightlifting draws out some non-mainstream characters, many very strong individualists. This is a challenge, especially for a dictatorial type of coach. But from this pool of "oddballs" weightlifting is likely to get its best candidates, at least in my opinion.

Roger Nielsen:
I simply look at the common traits of overhead squat for flexibility, pull-ups for upper body strength, and squatting for lower body flexibility and strength.

Bob Takano:
Motor learning ability, history of athletic participation, and strength potential in that order.
Daniel Coyle recently wrote the following on his blog (talentcode. com). Pertinent to the recent discussion.
So I recently returned from a London sports-science conference where the discussion revolved around the mystery of talent identification. All over the world, in everything from academics to sports to music, millions of dollars and thousands of hours are being spent on singling out high-potential performers early on. And the plain truth is, most of these talent-ID programs are little better than rolling dice.

Take the NFL, for instance, which represents the zenith of talent-identificati on science. At the pre-draft NFL combine, teams exhaustively test every physical and mental capacity known to science: strength, agility, explosiveness, intelligence. They look at miles of game film. They analyze every piece of available data. And each year, NFL teams manage get it absolutely wrong. In fact, out of the 40 top-rated combine performers over the past four years, only half are still in the league.

A lot of smart people have been thinking about this, and what they've decided is this: the problem not that the measures are wrong. The problem is that measuring performance the wrong way to approach the question.
According to much of this new work, what matters is not current performance, but rather growth potential – what you might call the G-Factor — the complex, multi-faceted qualities that help someone learn and keep on learning, to work past inevitable plateaus; to adapt and be resourceful and keep improving.

Thing is, G-Factor can't be measured with a stopwatch or a tape measure. It's more subtle and complex. Which means that instead of looking at performance, you look for signs, subtle indicators — what a poker player might call tells. In other words, to locate the G-Factor you have to close your eyes, ignore the dazzle of current performance and instead try to detect the presence of a few key characteristics. Sort of like Moneyball, with character traits.

So what are the tells for the G-Factor? Here are two:

One is early ownership. As Marjie Elferink-Gemser' s work shows, one pattern of successful athletes happens when they're 13 or so, when they develop a sense of ownership of their training. For the ones who succeed, this age is when they decide that it's not enough to simply be an obedient cog in the development machine — they begin to go farther, reaching beyond the program, deciding for themselves what their workouts will be, augmenting and customizing and addressing their weaknesses on their own.

Another tell is grit. This quality, investigated by the pioneering work of Angela Duckworth, refers to that signature combination of stubbornness, resourcefulness, creativity and adaptability that helps someone make the tough climb toward a longterm goal. Duckworth has come up with a simple questionnaire that measures the responder's grit. It has only 17 questions, and the respondent self-assesses their ability to stick with a project, see a goal to the end, etc.
Duckworth gave her grit test to 1,200 first-year West Point cadets before they began a brutal summer training course called the "Beast Barracks." It turned out that this test (which takes only a few minutes to complete) was eerily accurate at predicting whether or not a cadet succeeded, exceeding the predictions of West Point's exhaustive battery of NFL-combine- esque measures, which included tests of IQ, psychological profile, GPA, and physical fitness. Duckworth's grit test has been applied to other settings – academic ones, including KIPP schools — with similar levels of success. (Here's a good story about grit.)

From Harvey Newton:

....The question resulted from discussion with Kyle Pierce, who told me that his recent experience with the Columbian team training at LSU-S caused him to reconsider the mainstream talent ID mantra of vertical jump, etc. In fact, he mentioned current US coach at the OTC, Olympic Champion Zygmunt Smalcerz, responded to Kyle's inquiry on this topic by suggesting the bench press (!) as a key to talent identification.
Before you move to another page, consider what Zyggie was really saying. He evidently prefers to watch the amount of struggle a novice lifter will put into a repetition bench press when instructed to continue to lift. If the kid works hard, perhaps distorting his/her positions, but struggles (not giving up) to make another rep, this is the kind of kid that Zyggie wants for weightlifting. He's looking for psychological fight (heart, see Gene Baker below), not necessarily anything to do with upper body strength.

Quote from Geno Auriemma- coach of the Uconn Womens Basketball team:

"I'm still trying to figure out what motivates kids beside anger," Auriemma said. "I am still working on it, still trying to figure it out.
You try to tap into people's competitive spirit. And the top thing you try to find when you recruit kids for UConn is how competitive they are. If they are, they will respond to anything. All you need to do is push them in the proper direction because they want to win, play well and they take pride in what they do.

No Excuse For Sloppy Technique

2012-01-01T20:25:00.000-08:00

Below is a great explanation of why lifting technique should be every bit as important as throwing technique or technique for any sport. The idea that "I'm a thrower (or football player, or wrestler......etc.) not a weightlifter, so I don't need to waste time perfecting lifting technique." has never made any sense to me. Below Matt Foreman gives us a great explanation why. Matt recently published a great book, "Bones of Iron" I got a copy for Christmas and would recommend it to any serious strength athlete. You can get it from Amazon or Catalystathletics.

You don’t do sloppy work at your job, do you?

If you’re an airplane mechanic, you don’t just spray some WD40 on a malfunctioning engine and then say, “That’s all I can do. I hope this sucker holds together.”

If you’re a paramedic, you don’t give an aspirin to a screaming car accident victim and then go sit down to have a sandwich.

If you’re a stay-at-home mom, you don’t lie on your couch and watch soap operas while your kids pee in the sink and fire a crossbow at the neighbor’s dog.

The answer to all of this is NO (I hope). So, having said that, why would you perform the Olympic lifts with sloppy technique?

The reason I’m asking this is because I see plenty of people in my YouTube travels who are doing snatches and clean and jerks like they have a death wish. I’m obviously not going to mention any specific names or organizations, but I have seen some technical displays that make it seem like these athletes made a special Christmas list where they begged Santa for SLAP tears, concussions, and hyper-extended elbows. These people are doing the Olympic lifts with dreadful technique, and they’re also loading up the bar with maximum weights. You can practically see the Grim Reaper floating in the background of the freaking video clips.

Now, make sure you understand that I’m not a snobby weightlifting elitist who dumps on the technique of every lifter I see. I think we should say that there is a difference between “sloppy technique” and “developing technique.” “Developing technique” is what you see with an athlete who is still in the learning progression. When you see these athletes, it’s obvious that they have either been taught by somebody competent or they’ve at least taught themselves with a solid level of discipline and precision. Most of the people I see who post their videos on the Catalyst Athletics forum and ask for help have developing technique. These people need a lot of fine-tuning, but they’re already doing some things right because they’re working really hard to perfect their skills.

“Sloppy technique” is a whole different ballgame. These cats are doing the Olympic lifts with all kinds of massive, freaky errors in their form. Enormous swinging arcs with the barbell, rounded backs, duck-walking all over the place, elbows ricocheting off the knees in the bottom of a clean, extreme pressouts on every lift, etc.. When you see these lifts, you know what I’m talking about. And as you might have guessed, almost all of these people are trying weights that are too heavy for them. Every failed attempt looks like it’s right on the tightrope of total disaster. They’re going too heavy, too fast, with not enough time spent on proper technique development.

If any of you who are reading this are sloppy technique people, make sure you understand that I’m not insulting you. No disrespect meant, but you need to be told that you’re doing these lifts the wrong way because you’re rolling the dice with your health and you’ll never lift really big weights if your technique sucks. Some of you big guys might be arguing with me right now by saying, “Bulls***! I’ve got sloppy technique and I can clean 300 pounds! That’s more than everybody in my gym!” Listen pal, there are 130 pound women in this world who can clean 300 pounds. Keep everything in perspective.

Many of you have less-than-perfect technique, but you’re looking for good coaching and you’re putting a lot of focus on your form. Allow me to express my gratitude to you. You’re doing the right thing because you’re trying to get better. And trust me, you’re the ones who are going to eventually come out on top in this sport.

For those of you who are using sloppy technique and not really making much of an effort to fix it, you better check yourself before you wreck yourself.

Matt Foreman was a weightlifter for the Calpians team under coach John Thrush. He is a regular contributor to the Performance Menu. Check out his book, Bones of Iron: Collected Articles on the Life of the Strength Athlete.

13 Surprising Facts About Testosterone

2011-12-27T10:32:00.000-08:00

Testosterone makes a huge impact!

Here is nice and concise article about the effects of testosterone on "normal people". Of course there are always "outliers" who are born with levels outside of the normal range and then there are those so driven by the need to succeed that they chemically alter what nature has provided. It is a very interesting topic and not nearly so simple as politicians and governing body adminstrators make it seem. There are natural and legal ways to maximize your testosterone potential as was indicated in one of our earlier posts.
http://www.haskestrength.com/2011/12/muscle-foods-part-ii-this-is-second.html
There is subtle interplay between testosterone and behavior — in both men and women.
When most people hear the word testosterone, they think of aggressive behavior.
There is a link between the two — at least in competitive situations, such as with a peer or for a sexual partner.
However, there appears to be a subtler interplay between testosterone and behavior in other types of situations — —in both men and women.
Here are a few facts about the "male hormone."
Women in love have more
Women in love have higher testosterone for the few months after a relationship starts than women who are single or in long-term relationships, a small Italian study suggests.
The opposite is true for men; those newly in love have lower testosterone than men flying solo or with a long-term partner.
As with early passion, though, the changes don't last. When the researchers tested the study participants again one to two years later, the differences had disappeared.
It can shrink your belly
Men whose levels of testosterone are below normal may lose their spare tire when treated with testosterone.
"Most of the studies show there's a reduction of abdominal obesity in men who are given testosterone," says Adrian Dobs, MD, a professor of medicine and oncology at Johns Hopkins University School of Medicine, in Baltimore.
Because the long-term effects of testosterone therapy have not been well studied, however, it is generally only recommended in men with below-normal testosterone levels and symptoms such as fatigue, muscle or bone-mass loss, or sexual dysfunction.
Making money affects it
Young men who are futures traders get a testosterone spike on days when they make an above-average profit, British researchers found.
And on the mornings when men's testosterone levels were higher than average, their average afternoon profits were higher than on their low-testosterone days, suggesting a possible cause-and-effect relationship.
More experienced traders showed an even stronger tie between testosterone and profits.
Too much can shrivel testicles
In men, taking steroid hormones such as testosterone as performance boosters can cause testicles to shrink and breasts to grow. For women, it can cause a deeper voice, an enlarged clitoris, hair loss from the head, and hair growth on the body and face.
In both genders, steroid abuse can cause acne, mood swings, aggression, and other problems.
Men working with an experienced doctor to treat low testosterone or women taking small amounts of testosterone under medical supervision are unlikely to have testosterone-overdose symptoms.
Sports fans get a winner's boost
In the run-up to a competition, whether it's wrestling or chess, a man's testosterone levels rise, studies have shown.
After the game, the winner's testosterone will increase even more. And fans' hormone levels seem to mirror those of their athletic idols. In a group of 21 men watching a Brazil vs. Italy World Cup match, the Brazil fans' testosterone levels increased after their team won, but the Italy fans' testosterone fell.
Fat can lower testosterone
Obese men tend to have lower testosterone than thinner men, Dr. Dobs says. It's not clear why, she adds, although one possible reason is that obesity promotes a state of widespread inflammation in the body.
"When there's fat cells, there's a lot of inflammatory factors," she says. "These inflammatory factors have been associated with suppression of testosterone synthesis."
Hands reveal hormone secrets
In men and boys, the right pointer finger is shorter in relation to their right ring finger than it is in girls.
This has even been found in other five-fingered creatures, such as rats. Scientists have found that the difference is a clear marker for fetal exposure to testosterone. The higher your testosterone level before birth, the lower your pointer-finger-to-ring-finger ratio.
Men with the lowest ratios made the most money and stayed in business for the longest time, according to the U.K. study of traders and testosterone.
It's hard to measure accurately
Men are often diagnosed with low testosterone after a single test. This is a big problem, says Neil Goodman, MD, an endocrinologist and professor of medicine at the University of Miami School of Medicine.
"If I take blood on a guy and I send it to three labs, I'm going to get three different levels," he says.
Efforts are underway to standardize blood tests. In the meantime, testosterone should be checked more than once, Dr. Goodman says, and done in the morning when testosterone is highest.
It's not the fountain of youth
It would be great if an aging man's vigor, muscle power, and sex drive could be restored with testosterone.
But it is not clear whether therapy will do anything for the 75 percent to 80 percent of men over 65 who have normal levels of testosterone.
Men with below-normal levels, however, may get a boost in libido, sexual function, and bone mass from supplemental testosterone. And it may help diabetic men with low testosterone build lean muscle mass.
Taking it doesn't cause prostate cancer
It has long been thought that taking testosterone increases the risk of prostate cancer. Testosterone treatment can boost levels of prostate-specific antigen, or PSA, a nonspecific marker for prostate cancer, which may lead to more prostate biopsies and more prostate-cancer diagnoses, Dr. Goodman says.
There are now, however, major questions about whether it's worthwhile to treat—or even diagnose—prostate cancers in older men, given that they're common and often slow-growing.
Low levels are linked to sleep apnea
Men with sleep apnea are more likely to have low testosterone, and treating sleep apnea can help return it to normal.
But if a man with sleep apnea is diagnosed with low testosterone alone, taking the supplemental hormone can worsen sleep apnea. That's why it's crucial for men with low testosterone to get a thorough workup by an endocrinologist so underlying conditions that can cause low testosterone, such as sleep apnea or pituitary-gland tumors, don't go undiagnosed, Dr. Goodman says.
It may hurt men's hearts
In 2010, researchers halted a study of testosterone therapy in older men because of a higher rate of cardiovascular problems such as heart attack in the group taking testosterone instead of placebo.
The reason isn't clear, but caution should be used in prescribing testosterone to older men in poor health, Dr. Goodman says. Declining testosterone in men is associated with health problems, but this doesn't mean giving older men testosterone will extend lifespans, he says.
Too much may kill brain cells
It's only known to happen in a petri dish, but Yale researchers showed that nerve cells exposed to high levels of testosterone were more likely to self-destruct. The hormone boosted a "cell suicide" mechanism known as apoptosis, which, under normal circumstances, is supposed to help the body wipe out cancerous or otherwise abnormal cells.
And the higher the testosterone level in the dish, the shorter lived the cells were. Exposure to low levels of testosterone, however, had no effect on the cells.

Too Busy to Workout?

2011-12-23T13:34:00.000-08:00

I saw this article today and I like it. Political views aside, it is good to hear that the President of the United States and his wife think fitness is important enough to make time for it. That is what I have been preaching and trying to live myself for the past 30+ years. Personally, I arise at 4:20am daily (except holidays and weekends) and get in a workout. I began this habit when I got married as I didn't want to miss family time by taking my workouts when I could be with my family. Doing it early pretty much guarentees that there will be no interuptions or emergencies that will interfere. It is also a great way to begin each day. I feel energized, alert, and ready to accomplish something. After 30+ years of doing this, I find that while my body has adapted to the early morning start, I am still not as strong in the mornings as I am later in the day. On the rare occasions when I work out later I find I am stronger, but it all relative and as my morning strength improves so does my afternoon strength. Others who just can't get into the morning routine find success with late night workouts. Whatever works for you, but do it. Don't let a busy schedule be an excuse to vegetate. Merry Christmas and Happy New Year. Make time for exercise in 2012.
(CNN) -- Personal trainer Cornell McClellan was working out with President Obama one morning when he had a revelation.
"Being a personal trainer is just like being the president," McClellan told Obama, whom he has trained for 11 years.
That certainly got the president's attention.
"We're faced with similar things," McClellan said. "We have people that come to us, and they've created conditions or situations that maybe we've had nothing to do with, and immediately they want us to change it. Even if they don't do what they're supposed to, they're upset with us when it's not changed. So I thought our jobs were pretty similar."
McClellan spoke at last month's American Council on Exercise conference in San Diego, where he thanked fellow personal trainers who donated their time to help military families get fit.
McClellan splits his time between Chicago and Washington, where he helps the Obamas and key members of the administration stay in shape. The imposing former martial arts guru is one man in the world who can tell the president what to do -- at least when it comes to exercise.
"If we're short on time, we try to mix things up," he said. "We'll try to make sure there's some high-intensity stuff. We might do some weights, throw some cardio in there and throw some plyometrics in there with abs. We go from one thing he needs to another, because his time is short."
The president is in tiptop shape age 50. Obama passed a physical exam in October with a healthy body mass index and normal blood pressure and cholesterol levels. The doctor wrote that Obama was in "excellent health and 'fit for duty.' "
"I was very pleased," McClellan said. "We joked about it."
And McClellan is no doubt pleased with Michelle Obama's much-coveted arms, which are so admired that they have spawned exercise DVDs with titles like "Arms of a First Lady" and "Totally Toned Arms: Get Michelle Obama Arms in 21 Days."
Although it's easy to say that the presidential couple can get in shape easily because of their resources such as personal trainers and professional chefs, it's not just about that.
McClellan said busy people can realistically integrate fitness into their lives because it's a mental thing.
"He is the busiest man in the world," McClellan said of the president. "I don't have to prod him."
The excuses -- too busy, too little time -- just don't fly with McClellan.
Long before the White House, the Obamas made their health a priority.
Michelle Obama came to his Chicago gym 14 years ago, and her husband joined about three years later. Before she became first lady, she would go to McClellan's gym as early as 4:45 a.m.
It's about a mindset, McClellan said.
"People have to first understand the benefits," said McClellan, who serves on the President's Council on Fitness, Sports and Nutrition. By exercising and reaping its benefits on health and stress relief, he said, "it is how we can maintain these busy lives, and how we can sustain them."

2011-12-20T09:29:00.000-08:00

Jacko Gill Training-Some Comments

I think all of us who enjoy the throwing events have been amazed and impressed by Jacko Gill and his accomplishments. What an amazing athlete! Count me as a Jacko Gill fan. It is great to see someone from New Zealand on the world stage along with Valerie Adams and the All Blacks. I have a son-in-law from New Zealand, and although I have yet to visit, would love to someday. Below is a video segment that he posted on Youtube of his training and judging by the number of views, many of you may have already seen it. (There are numerous other videos of him training and throwing also.) It is certainly interesting and impressive. It also seems to have stimulated great results and who can argue with that? Never the less, as someone who has been down the road quite a ways, although never having achieved Jacko's level of accomplishment, I would offer a few comments.

I love his effort, enthusiasm, and the way he uses the environment and equipment available to him. I love the fact that he seems to do most, if not all, of his training at home. It bears testimony to my belief that facilities have nothing to do with success. I love the idea of training hard with minimal equipment and using what you have around you. I would advise Jacko to get some guidance and input on his lifting technique, particularly in the quick lifts such as Cleans and Snatches. He is young, strong and explosive, and seemingly durable right now. But I can foresee injury and break down in the future if some technical aspects are not corrected. I would work on his low back position in his pulls from the floor and the rack or receiving positions at the finish. I am also a big fan of full range squatting movements. I do not buy the idea that we don't bend that far when throwing, so why squat deep? For a detailed explanation, see the Dec. 2011 issue of MILO. On page 53 Oliver has a great article on the value of full range movements. Meanwhile, Merry Christmas to all and best wishes to Jacko for continued success. I love his attitude and wish him the best.

2011-12-16T07:04:00.000-08:00

Consider me OLD SCHOOL

I like to bench press as much as any weight room meathead. It’s a vanity thing, the first thing everyone asks when they find out you lift a few weights is; how much do you bench? I like being able to have a respectable number to throw out there and let the jaw dropping gasp pump up my ego. But come on, who is anybody kidding, how useful (or “functional”) is laying on your back and vertically pressing a weight 20 inches away from your chest (probably 10 if you’re a big chested super wide-grip powerlifter and let’s not even talk about bench shirts)? If you can bench press your bodyweight than at least you know you can push yourself off the floor if you get knocked off your feet.

Don’t get me wrong, real men and real strength athletes press. They just don’t do it lying on their back. It is called overhead pressing and there are a lot of useful variations. In light of 21^st century trends I have grown to hate the term “functional,” but I can’t think of anything more “functional” than moving something from shoulder level to overhead (other than from the floor to overhead). From the initial press, to the overhead support of the weight itself, every muscle in your body is activated. I read an article the other day claiming there to be no better upper body lift than the bench press. “What other upper body lift requires a good amount of leg drive, sufficiently activates the lats, delts, pecs, and tri’s (authors note: I can activate the same muscles pushing myself up off the toilet after a heavy squat workout), is stable enough to allow for the hoisting of huge loads, and is specific to many sports due to the horizontal pressing nature of the lift?”, the author asks.

I am fine with people wanting to bench press, but what bugs the heck out of me is when they try to promote it as some great God sent “functional” lift that is applicable to almost all sport and everyday life (that’s strength training whoredom). Let’s be real here, how is lying on your back and pressing a weight specific to anything that is real? I am not anti-bench press. It can be a great assistance exercise (I prefer a close grip though). But if you want to do something “functional,” I think that overhead pressing 300lbs beats laying on your back and pressing the gold standard 400lbs any day, especially for an athlete of any sport. Honestly, when is the last time you saw a sport played while lying down?

And it is interesting to note that most people’s bench press would probably benefit greatly from increasing ones overhead strength.

Now enough of the ranting, let’s look at some great overhead pressing variations:

Overhead Supports:

Military Press:

Push Press:

Push Jerk:

Jerk:

Dumbbell Press:

We're not talking about 35 pounders here either.

2011-12-12T15:35:00.000-08:00

Muscle Foods

Part II:

This is the second part of a three-part series on my top choices of foods that build muscle. Intense hard work in the weightroom is only a piece of the equation in the quest for huge muscles, power, and strength. Although moving freakishly large amounts of weight around the gym is crucial, it will all be for not if you don’t supply your body with the right nutrients it needs to grow. Especially good quality protein, which is the foundational nutrient for building muscle. So here are my top choices of foods that will immensely benefit you in your quest for muscle-building greatness.

Fat stimulates testosterone production and anyone who has ever attempted to build muscle knows what testosterone is, so no definition is needed here. But what most people don’t know is how testosterone is created and what are the best ways to naturally stimulate its increased production in the body. Your body’s ability to produce testosterone depends greatly upon your dietary fat intake. For years doctors and major health organizations have been feeding us facts on the benefits of a low-fat and low-cholesterol diet and how it will help you live longer, be healthier, solve all your problems, and make your life better (sarcasm intended…lol). So if you’re into that, this article is not for you and I would suggest that you read no further because I am here to tell you that fat is good and should be a major part of your diet (big part). This article will be all about fatty foods! But here comes another caution, this is not a lunch pass to your nearest McDonalds dollar menu either. Sorry to disappoint any of you junk food junkies out there. But what this article will do is bring to light the important role that fat has in testosterone production and building muscle, along with an overview of the best sources of fat to include in your diet.

First let me back track a little bit, I mentioned earlier that testosterone didn’t need a definition, but I am still keenly aware that there are many that don’t know what this wonder hormone actually does. So here is a brief description of testosterone and why having lots of it is beneficial to you.

Testosterone is a steroid hormone or androgen that appears in the blood and is produced by the testes (ovaries in women). Testosterone has been show to play a major role in muscle development (and in maintaining lower body fat levels), bone development (also helps in the prevention of osteoporosis), increased sperm count, sexual drive and function, the development of secondary sexual characteristics (puberty), as a mood elevator (low testosterone has been found to be associated with low self-confidence, depression, etc.), and as a memory enhancer. So whatever your age or stage of life, testosterone plays an essential part in your overall health and well-being.

So now, how is fat and testosterone related? Fat contains cholesterol, which your body converts to testosterone. When LH (luteinizing hormone) is released from the pituitary gland in the brain, it triggers the production of testosterone from cholesterol. That’s pretty plain, straight forward, and simple. Your body needs fat to produce the wonder hormone of testosterone. So if your diet consists of less than 20 percent of your calories coming from fat, you are limiting the amount of testosterone your body can produce, which is very bad, since you are then limiting the amount of muscle you can therefore build (as well as hurting your self-confidence…lol). So it is a safe assumption to say the more fat you eat, the more testosterone your body produces (there are genetic limits).

But let us keep in mind that not all fat is created equal. Unsaturated fats such as monounsaturated and polyunsaturated fats should make up most of your daily fat intake as opposed to saturated forms of fat. But then again, don’t completely ban all saturated fat from your diet, as some saturated fat is also needed and even necessary. But when it comes to saturated fat, some sources are better than others.

So now to the nitty gritty on the best food sources for muscle building fat:

1. Olive Oil

Olive oil is high in monounsaturated fat and it has been found that cholesterol from olive oil converts more easily into testosterone than other forms of fat, making place for the argument that olive oil is possibly the best source of testosterone boosting fat. Thus I decided to put it first on my list. In fact, in a recent animal study on Lipids, Argentinean researchers found that olive oil increases the production of testosterone. To summarize their findings, let it suffice to say they found that olive oil helps the testes absorb more cholesterol and thereby increase the amount of testosterone able to be produced. So you can optimize your testosterone production by making olive oil a main source of your dietary fat. Olive oil also has lots of valuable antioxidants that aren’t found in other food oils. Hydroxytyrosol, the main antioxidant found in olives is believed to play a significant role in the many health benefits credited to olive oil. These benefits include but are not limited to helping prevent or lower the risk for certain cancers, reduce the risk of coronary heart disease by helping lower “bad” cholesterol (LDL) and raise “good” cholesterol (HDL), and also reduce the risk of diabetes and osteoporosis. Olive oil is also rich in vitamin E, which we mentioned in our Muscle Foods Part I article as a powerful antioxidant that can help prevent free-radical damage after heavy lifting workouts because it helps lower levels of a cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness. For the full benefits of this muscle building and testosterone boosting fat, stick with the extra-virgin variety because it contains higher levels of vitamin E.

2. Fish

With fish you truly get the best of all worlds when it comes to muscle building nutrients. Not only is fish packed with protein, but it also contains high levels of testosterone boosting fat. And when it comes to fish, Salmon is champion (Tuna a close second). Salmon contains around 25 grams of protein per 3.5 oz serving and is loaded with monounsaturated fat and omega-3 fatty acids. Omega-3’s have been shown to decrease muscle protein breakdown after your workout and help improve recovery, so popping a few fish oil tablets after your workout wouldn’t be a bad idea either. Salmon is also a great source of vitamin D, which we mentioned in our previous Muscle Food article as being linked in recent studies to muscle strength. While Salmon may be deemed champion, you can’t go wrong with buying, cooking, and eating any type of fish. Look for wild caught fish when you can as they contain higher levels of omega-3 fatty acids then their farm raised, corn/grain feed counter parts. And lastly, for those who either hate fish, find it hard to get, or just heavy on the wallet, supplementing some fish oil into your diet can go a long way in reaping the same benefits of eating fish.

3. Natural Peanut Butter

Peanut Butter is another great source of testosterone boosting fat that comes at a cheap price tag (before the peanut shortage this year). Peanuts contain healthy monounsaturated and polyunsaturated fats (but be sure to stick to all-natural peanut butter if you can). And although not a complete source of protein, peanut butter does contain some protein, about 7 grams of protein to two tablespoons of peanut butter. Peanut butter also contains a nice variety of notable vitamins and minerals, such as resveratrol, vitamins B₃ and E, magnesium, folate, and high levels of the antioxidant p-coumaric acid.

4. Avocados

Avocados are a personal favorite of mine. The more I learn about them and their benefits, the more I have come to appreciate their value in a muscle building diet. They are most definitely a fruit of the Gods (yes, believe it or not an avocado is actually an oil-berry fruit). Eating an avocado is like eating a whole meal, you get a complete source of protein (they contain all amino acids essential for humans; like the egg standard), healthy fats, vitamins and minerals. One medium sized avocado contains about 365 calories, 31 grams of fat, 24 grams of carbohydrates, and 7 grams of protein. 75% of an avocados calories come from fat, the healthy “oleic acid” kind of monounsaturated fat. And they are a vitamin E powerhouse. Another really cool fact to note is that avocados have about 35% more potassium than a banana. They are also rich in B vitamins, vitamin K, and insoluble and soluble fiber. Combined with cottage cheese they make an awesome protein packed muscle building guacamole, which combined with some good chips makes a great snack.

5. Eggs

Eggs get a lot of bad rap from doctors and health experts for being cholesterol heavy, but remember how testosterone is produced. When LH (luteinizing hormone) is released from the pituitary gland in the brain, it triggers the production of testosterone from cholesterol. Eggs are a good source of testosterone friendly cholesterol, and remember, dietary cholesterol is not bound to blood cholesterol. Eggs also contain high amounts of protein, and next to whey, are the most bio-available source of protein out there. Which means it is utilized faster and more efficiently than any other whole food protein source. Each egg comes loaded with at least 6 g of protein. They also contain high levels of retinol(vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12 (necessary for breaking down fat and for muscle contraction), choline, iron, calcium, phosphorus, and potassium. The egg is also one of the few foods that naturally contain vitamin D (which has been linked to muscle mass and strength in recent studies).

6. Almonds

Almonds are rich in monounsaturated fats and contain very high levels of alpha-tocopherol vitamin E, which is the form of vitamin E that is best absorbed by your body. This is important for your muscles because vitamin E is a powerful antioxidant and can help prevent free-radical damage after heavy lifting workouts, which means your body will start to recover and grow more muscle faster. Almonds are another plant-based food packed full of protein (although not a complete source). A 1/4 cup of almonds contains about 8 g of protein. Almonds are also rich in fiber, B vitamins, and essential minerals. One of these minerals, magnesium, is known to play a role in more than 300 biochemical reactions in the body, most specifically in energy metabolism and protein synthesis. A 3.5 oz serving, or about 2/3 cup contains about 578 calories, 20 g of carbohydrates, 12 g of fiber, 51 g of fat, 22 g of protein, 26.22 mg (175%) of vitamin E, and 275 mg (74%) of magnesium.

Some More Lifting Humor

2011-12-12T14:53:00.000-08:00

This is an older clip, but if you haven't seen it yet, it's pretty funny. Almost as funny as bench shirts and squat suits.

Enjoy the journey, lift heavy, and try not to pull your arms off.

Energy and Sports Drinks

2011-12-08T14:54:00.000-08:00

The most important qualities of a champion don't come in a bottle and are not for sale.

Following are two interesting articles dealing with so called energy and sports drinks. What I see are alot of would be athletes looking for a magic bullet or formula that will give them "super powers". "Energy drinks" don't fit the bill. A truck load of caffiene doesn't make up for a poor diet where real lasting energy and ability to focus are concerned. For those who dehydrate to make a weight class or train hard in hot weather, pickle juice is an interesting idea. Personally I am glad to see that chocolate milk is recieving alot of support as a great recovery drink for strength/power type training. It's long been one of my vices.

Doctors warn of cardiac risks for young athletes
The Gatorade cooler and the coffee pot in the locker room have competition.
From youth playing fields to major-league clubhouses, caffeinated energy drinks such as Red Bull and its scores of cousins have become a familiar presence in sports.
"The bottom line is, it's a long season. You're going to do what you have to do, whether you feel like you have to jump into a cryogenic freezing tank or a hyperbaric chamber or drink a Red Bull," said Texas Rangers pitcher C.J. Wilson, a World Series starter who says he has never used alcohol or drugs but consumes energy drinks socially and to prepare himself to pitch. "I see nothing wrong with drinking Red Bull."
Some athletes and industry officials compare the beverages to a cup of coffee.
But doctors and other experts increasingly warn of misunderstandings about energy drinks' contents, lax labeling requirements and the risks of high doses of caffeine -- particularly to young athletes.
In June, a clinical report in Pediatrics, the journal of the American Academy of Pediatrics, warned that "stimulant-containing energy drinks have no place in the diets of children or adolescents."
In October, the National Federation of State High School Associations cautioned that caffeinated energy drinks -- often confused with such products as Gatorade, a fluid-replacement drink -- should not be consumed before, during or after physical activity because they could raise the risk of dehydration and increase the chance of potentially fatal heat illnesses. The organization also warned of possible interactions with prescription medications -- including stimulants used to treat ADHD, or attention-deficit hyperactivity disorder.
In Orange County, Calif., at least four high-school football players were taken to the emergency room last season with persistent tachycardia, or rapid heartbeats, said Michael F. Shepard, a team physician and member of the California Interscholastic Federation's state medical advisory board.
"All four had had super-caffeinated drinks," Shepard said. "If you add dehydration or flu or muscle-building supplements like creatine to that, there can be an increased risk of fatal cardiac arrhythmia.
"These four kids all did fine," Shepard said. "But the heart's a muscle, too."
At issue is a dizzying array of products with widely varying levels of caffeine, sugars, carbohydrates and other additives, including herbal supplements.
Red Bull, which in 1997 became the first such drink on the U.S. market, has been surpassed in national sales by Monster energy drinks in what is now a $7.7 billion industry, according to the trade publication Beverage Digest. Rockstar energy drinks rank third.
Most of the best-selling energy drinks contain about 80 milligrams of caffeine per 8 ounces, though they are often sold in containers as large as 20 to 24 ounces. Other more extreme products abound, some of them in mix-your-own powders or concentrates, in strengths researchers say range from about 50 to 500 milligrams per serving. At their maximum strength, energy drinks contain about 300 milligrams more than the 2-ounce shots of 5-hour Energy frequently seen near checkout counters.
Beverage industry officials contend that their products are not dangerous when used in moderation by healthy people.
"Regulatory agencies around the globe agree that caffeine is a safe ingredient to use in food and beverages," said Tracey Halliday, a spokeswoman for the American Beverage Association. "When it comes to energy drinks, the amount of caffeine in most mainstream energy drinks is about half that in a cup of coffee in a coffee shop, if you compare ounce to ounce."
A 16-ounce can of the top-selling energy drinks contains about 160 milligrams of caffeine. A 16-ounce cup of Starbucks' robust Pike Place Roast contains 330 milligrams, though critics say a hot drink is sipped more slowly than a cold beverage.
Researchers complain that identifying caffeine content and other ingredients is difficult for consumers because U.S. Food and Drug Administration regulations do not require products marketed as dietary supplements -- as many energy drinks are -- to adhere to the same labeling requirements as food and beverages.
Canada moved last month to limit the caffeine in energy drinks to no more than 180 milligrams in containers up to 20 ounces. In the U.S., cola-type drinks are limited by the FDA to 71 milligrams of caffeine per 12-ounce serving. But no such limit applies to energy drinks marketed as dietary supplements, and manufacturers are not required to list the caffeine content or all ingredients on the label, sometimes opting for the term "energy blend" or "proprietary blend."
"They regulate a can of cola," said John P. Higgins, a sports cardiologist at the University of Texas Health Science Center at Houston and co-author of a 2010 article on energy drinks published in the Mayo Clinic Proceedings. "These are like a free-for-all."
Additives such as the herbal supplements guarana, green tea and yerba mate can boost the effective level of caffeine. Less common additives such as yohimbine and bitter orange can increase heart rate, cause changes in blood pressure and interact with certain antidepressant medications, according to the National Institutes of Health.
Monster, the U.S. leader in sales, does not list the amount of caffeine on its can, although independent sources place it at about 80 milligrams per 8-ounce container, or 240 in Monster's 24-ounce can. The drinks are manufactured and distributed by Southern California's Hansen Beverage Co., which declined to comment, saying it does not respond to news media inquiries.

Causes, effects debated

The FDA, which quashed the controversial practice of manufacturers including caffeine in alcoholic drinks such as Four Loko by issuing warning letters to four companies in 2010, has not acted on petitions by academics and other experts to limit caffeine or change labeling requirements for energy drinks. (Four Loko is now sold as an alcoholic beverage that does not include caffeine.)
"Those petitions are still within the FDA and still under consideration, and the agency can't comment," said Susan Carlson of the FDA's office of food additive safety.
Nationally, emergency-room visits associated with energy-drink use increased more than tenfold from 1,128 in 2005 to 13,114 in 2009, according to a report released last month by the federal government's Substance Abuse and Mental Health Services Administration. Forty-four percent involved combinations with other substances such as alcohol, pharmaceuticals or illicit drugs, which the American Beverage Association said made energy-drink consumption "potentially irrelevant." However, more than half of the visits didn't involve another substance.
Most adverse reactions involve people who consumed two to eight energy drinks or more than 200 milligrams of caffeine, said Higgins, co-author of the Mayo Clinic report.
The exhaustive review of studies on energy beverages by Higgins and Houston exercise physiologist Troy D. Tuttle noted the risk of such effects as insomnia, nervousness, nausea, rapid heartbeat -- and in more rare cases, seizures, cardiac arrhythmias and cardiac arrest, particularly in people with underlying medical conditions. The review also cited four documented cases of caffeine-associated deaths involving individuals who had consumed energy drinks.
"For a healthy person, probably one is not going to kill you. But we don't know," Higgins said. "I think it's the combination of things in these energy beverages," he added, cautioning about interactions. "A lot of athletes drink coffee."

Marketing to the young
Yet another issue raised by doctors and researchers is the marketing of energy drinks to young people, particularly through sponsorships of athletes and extreme sports. New York's Major League Soccer team is the Red Bulls, owned by the drink company. NASCAR driver Kyle Busch endorses the drink NOS, and Monster has a stable of lesser-known athletes and bands.

Meet The New Sports Drink: Pickle Juice

When it comes to folk remedies, professional athletes are miles ahead of the game. Whether putting butter on a burn or rubbing dirt on a cut, they'll do just about anything if they think it'll help them get through a game.
Including drinking pickle juice.
The practice of downing cucumber brine isn't a new one. It's been used for decades and got media attention back in 2000 when Eagles trainer Rick Burkholder credited pickle juice as the secret weapon that helped his team stomp the Cowboys in Texas Stadium. On that day, temperatures on the field soared above 110 degrees -- the perfect conditions for a cramp-fest.
But the Philadelphia players, dosed with the neon elixir, avoided the crippling injury and won running away, 41-14.
As it turns out, this is one of those rare occasions where the science caught up to the practice.
A study done last year at BYU proved the efficacy of the folksy curative. Subjects exercised to the point of mild dehydration and had cramps induced. Those who drank pickle juice felt relief within 85 seconds, almost twice as fast as water or other sports drinks.
"Pickle juice is a natural source of sodium as well as other electrolytes," says Buccaneers team nutritionist Kevin Luhrs. "Sodium is a component of sweat. The rationale is that sodium from the pickle juice helps replace sodium losses from sweat and even helps retain water in the body."
Although Luhrs said he doesn't use pickle juice with any Buccaneers, he says the practice is common around the league. Dez Bryant reportedly loves it. Jason Witten even endorsed a bottled version called Pickle Juice Sport back in 2006. Packers defensive end Jarius Wynn used to swear by it.
"I used to drink pickle juice in high school to keep the cramps down," Wynn says. "It was good when I was young, especially playing in the South where is gets really hot."
Wynn has switched to coconut water or other electrolyte-laden
drinks. But Pickle Juice Sport founder Brandon Brooks says he provides his product to nearly two dozen teams and more than 100 professional athletes.
His sales are up so much (54 percent from last year alone) that he can't produce enough of the drink to sign on with any more large retail outlets.
Now with the science to back it up, pickle juice appears to be here to stay. It probably won't hit the shelves of 7-Eleven anytime soon, but the curious can simply grab the jar of dills from the refrigerator door next time they wake up with a knot in their calf.
Makes you wonder if a shot of olive juice might be good for more than just martinis.

Honoring Our Warriors

2011-12-05T15:45:00.000-08:00

We have had some past posts on the Navajo Code Talkers.

http://www.haskestrength.com/2010/07/navajo-codetalkers.html
Below is an article that recently appeared on the CNN website.
We on the Navajo Nation are proud of these Warriors and honor them again on Haskestrength.

Chester Nez as a young Marine recruit.

Chester Nez was barely out of his teens when he joined the Marines in a role that would help the United States and its allies win World War II, a role that stayed secret for decades.

Nez was one of 29 members of the Navajo tribe that developed a military communications code based on the Navajo language. It was that same language that Nez and his friends were forbidden to speak when they were students at government-run boarding schools for Native American children.

Military authorities chose Navajo as a code language because it was almost impossible for a non-Navajo to learn and had no written form. It was the only code the Japanese never managed to crack. The code talkers themselves were forbidden from telling anyone about it - not their fellow Marines, not their families - until it was declassified in 1968.

Nez and his fellow code talkers found themselves in the very thick of the battlefield, transmitting and receiving messages about troop movements, enemy artillery locations, and calls for food, equipment or medical supplies as bullets whizzed past their ears and shrapnel sliced into the earth near their foxholes. Nez served during some of the most brutal engagements in the South Pacific, including Guadalcanal, Guam, Peleliu and Bougainville. They worked in teams of two, one relaying and receiving messages while the other cranked the portable radio and listened for errors in transmission. In the heat of battle, they might be at work for 24 nonstop hours, cramped into small holes dug in the earth.

“When bombs dropped, generally we code talkers couldn’t just curl up in a shelter,” Nez wrote in his book. “We were almost always needed to transmit information, to ask for supplies and ammunition, and to communicate strategies. And after each transmission, to avoid Japanese fire, we had to move.”

Now 90 years old, Nez is the only one of the original 29 Code Talkers still living, and his recently published autobiography, “Code Talker,” written with Judith Schiess Avila, is the first and only written in a Code Talker’s own words.

CNN: Why was it important for you to tell your own story instead of someone writing it for you?

Nez: I told my story at length to Judith Avila, and she recorded it and then wrote it down. It was important that the story come from me, since I want this memoir to accurately depict my Navajo people and the contributions made by the code talkers. Judith and I reviewed the book “Code Talker” together many times to ensure this accuracy.

CNN: What do you think is the central lesson of this book?

Nez: My wartime experiences developing a code that utilized the Navajo language taught how important our Navajo culture is to our country. For me that is the central lesson: that diverse cultures can make a country richer and stronger.

CNN: How did becoming a code talker change your life?

Nez: Our Navajo code was one of the most important military secrets of World War II. The fact that the Marines did not tell us Navajo men how to develop that code indicated their trust in us and in our abilities. The feeling that I could make it in both the white world and the Navajo world began there, and it has stayed with me all of my life. For that I am grateful.

CNN: What Navajo word best describes your life, and why?

Nez: Hozoji - that is a word with religious implications meaning kindness and good will. It is part of the Right Way of life – something I have tried to live by. [The “Right Way” is a tenet of traditional Navajo spiritual belief that says a person must find balance between individuals, self, and one’s world, and live in harmony with nature.]

CNN: Do any of your grandchildren or great-grandchildren speak Navajo?

Nez: My own children do not speak Navajo, although my daughter-in-law, Rita Nez, speaks it well. We enjoy talking Navajo to each other. My great-grandson, Emery, took a class in Navajo in summer school. I liked that.

CNN: Do you think the contributions of Native Americans get enough recognition in this country?

Nez: Yes, I think our country is doing much better at recognizing the contributions of all cultures. The recognition of the code talkers came late, but it has been good for my Navajo people. I hope that this type of recognition continues across cultures.

CNN: Is there anything you’d like readers to know that I haven’t asked about?

Nez: In developing our code, we were careful to use everyday Navajo words, so that we could memorize and retain the words easily. I think that made our job easier, and I think it helped us to be successful in the heat of battle. Still, I worried every day that I might make an error that cost American lives. But our code was the only code in modern warfare that was never broken. The Japanese tried, but they couldn’t decipher it. Not even another Navajo could decipher it if he wasn’t a code talker.

Chester Nez now at age 90 with the interviewer and author, Judith Avila.

More Bench Press Humor

2011-12-04T12:26:00.000-08:00

Merry Christmas!
For only $325.00 American dollars you can buy this "shirt" and with a few friends to help you get into it, you can bench press more than ever. Right Now!
Please, give me a break!
Is there a real athlete out there who would actually spend over $300.00 to artificially bench more than he/she is capable of?
It seems to me that the market for this is limited to ego-inflated, confidence challenged wannabes, or maybe just idiots.

Metal Jack Bench Shirt

* New PRO bench shirt is designed on the basis of Ace shirt.

* The collar is wider and there are many sturdy seams on the front panel making the shirt more functional.

The angle of the sleeve and front panel causes the shirt to work all from the chest to lockout position.

* Select your shirt size so that the sleeves are tight.

* The shirt is easy to adjust and "jack up".

* Dress-up is also easier because of the bands on the back of the shirt.

Price: $350.00

NOW: $325.00

Some Bench Press Humor

2011-12-01T08:41:00.000-08:00

Believe me, I am not anti-bench press, but I do believe it is way, way overated and over used in many strength and conditioning programs here in the United States. The bench press is a great upper body exercise when used in the context of a well designed program. In our last post you could see even the great olympic weight lifter Vasily Alexeev using it in his training. I am fed up with the guys who come into the weight room and first thing, park themselves on a bench and begin benching for a solid hour or more and never lift a bar off of the floor or squat. I am sick of seeing guys who can bench 400 lb. but can't lift 200 lb. over head. I don't believe that anyone will ever convince me that it has a place in the NFL combine. Benching 225 lb. for max reps for Amercian football? What a joke. The NSCA has published several studies in their research journal discrediting the validity of the combine tests for predicting actual football success. But I guess we shouldn't expect football coaches to be experts on training. After all, football coaches are hired to run universities, not train players. Right Joe? I'm not sure which segment below is more ridiculous, the parody or the reality of a bench press competition with "gear."

How much ya bench? from Jeffrey on Vimeo.

Vasily Alexeev R.I.P. and Measuring Strength

2011-11-28T09:26:00.000-08:00

I imagine many of you have heard of the passing of Vasily Alexeev last week. His influence on the world of strength and power cannot be overestimated. He was a larger than life figure who transcended boundaries and was known and recognized around the world by lifters and non-athletes as well. I loved his "out of the box" training methods and approach to life. He certainly had no shortage of confidence and was a master of the mental aspects of competition as well as the physical. Below is a short documentary that summarizes well his career.

Below is another article by Vern Gambetta.We have featured his ideas several times in past posts. He takes a very pragmatic and practical approach to taining. I like that and try to do the same. Nothing is implemented just because it is new and trendy and nothing is sacred just because it has been done for decades. Let's use our eyes, our ears, our heads and experiences and do whatever works in the present situation we find outrselves in. I think any of us with any experience can agree that big weight room numbers do not automatically translate into better performance. the old adage that "all things being equal, the stronger athlete will win" is really a moot point as all things are never equal. Strategies, mechanics and techniques, mental strength and toughness, team chemistry, and of course luck among many other factors play a huge role in athletic success. I have to agree with Vern that there are many ways to improve and access strength beyond a 1 rep max. However, having said that, I am not afraid of testing 1 rep maxes. I do think they have value in teaching younger athletes to "go all out" to exert a maximal effort. many young athletes don't know how to do this. I do not believe that a 1 rep max is dangerous when athletes are prepared properly. My experience is that multiple rep maxes are more likely to end in injury as fatigue sets in and technique breaks down in straining for the those final reps. I also do not believe that teaching workable technique in the olympic style lifts needs to be time consuming. A competant coach can teach workable technique in a few sessions. Having said that, the full lifts are not essential faor all athletes and many variations and alternatives can be used for those whose physical dimensions or characteristics make doing the lifts difficult or even dangerous in some rare cases. How do you best measure strength? There is really no need to measure absolute strength in most cases outside of competitive lifting. Chart progress and let competitive success be your measure.
How big of a performance factor is strength, and how do you develop the type of strength that yields optimal performance in a particular sport? I have been struggling with this issue for 42 years of coaching, and before that, 10 more years as an athlete. At various times I have over-emphasized it, and at other times I shortchanged it. So what's the answer?
Generally when we think of strength, we think of measurable strength as expressed in a one rep maximum in a weightroom setting. The one thing I know I have learned over the years is that is not the answer. It is not the answer in the throws, American football, or rugby, and definitely not the answer in tennis, swimming, baseball, or similar sports.
The goal needs to be strength you can use and apply in the competition arena. Tough to measure, but easier to see if you have trained eye--this is where you need to be a coach. The trained eye is acquired through practice, observation, and experience. Look at the time invested in the strength training area--is the return commensurate with the time and effort?
I recently saw a situation where a national record-holding long jumper was made to take eight months to learn the double knee bend technique in the power clean! In my world, after eight minutes I would have moved on and found another exercise that would yield better return and that the athlete could master (Hint: How about trying a dumbbell jump shrug? Not complicated, but possibly the return would be commensurate with the time invested.).
We need to redefine strength training. I have adapted Frans Bosch's definition of strength training as coordination training with appropriate resistance to handle bodyweight, resist gravity, optimize ground reaction forces, and overcome external resistance. It is a fairly simple definition with complex applications. If you parse out all the parts of the definition, it will fit every sport and every individual. In addition, we need to expand our vista in regard to mode of strength training, get out from under a bar, and expand the possibilities of developing strength using a variety of appropriate modes.
So what is the answer? It is very individual and sport-specific. I do know from analyzing trends over my 42-year career, and from what I've seen in all my travels, less is more!
Vern Gambetta, MA, is President of Gambetta Sports Training Systems in Sarasota, Fla. The former Director of Conditioning for the Chicago White Sox, he has also worked extensively with basketball, soccer, and track and field athletes. He is a frequent contributor to Training & Conditioning. Vern also maintains his own blog.

Foundation of a 214 kg Snatch and Happy Thanksgiving

2011-11-23T21:39:00.000-08:00

We know that the Snatch is one of the great expressions of true power. Power is the ability to exert force quickly. Increasing power is a product of improving the rate of force development.Of course the rate of force development is largely dependent on the ability to exert force. Research by Dr. Michael Stone and others shows that increasing maximal strength leads to improvng the rate of force development or power. Below it is easy to see the foundational strength required to power up a 214 kg Snatch. Again note that top weightlifters do not usually "max out" on squats. This amazingly heavy lift is done in very srict form with strength to spare. Compare this to the so-called powerlifting squats that are done as a competitive lift and decide how a non-powerlifting athlete should squat.