A Philosophy of Strength and Health

Straight Arm Pulls with Hexlite Bar

2009-11-07T10:44:00.000-08:00

The Hexlite Bar offers a different way to do explosive pulls for those who do not wish to use a straight bar. I have been using this type of pull with my big boys (6'10 and 6'9"). Now, why do you think I would choose to use this particular movement vs. traditional barbell pulls from the floor or from the blocks? I would appreciate constructive commentary and feedback from those out there who use pulls in workouts for athletes who are not competitive weightlifters.

An Update on The Thin Man

2009-10-25T20:06:00.000-07:00

First things first: The Thin Man is finally getting thick! That's right. Chris is now 20 lbs heavier than he was in July, during the height of the boys' club volleyball season. And it definitely shows. He demonstrates increased strength in a variety of movements and he is putting some heat on the ball during volleyball practice with better quality movement and mechanics. And no, we didn't do it by squatting heavy (he never squatted over 155 for 5s) or heavy barbell cleans (blasphemy!), yet he put 20 lbs on his 1 RM squat. We did, however, do a bunch of single leg work and some moderately heavy lifts/jump shrugs with the Hexlite bar.

So, why has Chris finally been able to put on some weight? Well, there are several reasons. First, we are sure the pubertal turbo boosters are firing up. His appetite has increased and he is sweating more in training. Second, he is doing better at consistently eating more during the day and getting post-workout calories. Third and most importantly (in my opinion), he has had time away from volleyball.

From January through July, Chris had basically non-stop volleyball. High-stakes club qualifiers in Jan/Feb and then the high school season March-May (state championship), followed by an insane June club competition schedule leading up to July club national tournament and finally a USA Volleyball Youth Continental Team Camp in Florida. By the end of July, he was physically and emotionally toasted. And he weighed 170-ish lbs.

His 17s club coach and I both strongly advised him to take Aug-October off from structured and unstructured volleyball. No weekend grass tournaments, no open or positional practice gym time. Just sleep, eat, go on family vacation, get the senior year of high school started on the right foot and train with me 2-3x a week. No extra calories were to be burned with sloppy pick-up volleyball. The mind and the body desperately needed a break from any practice or sport training. And Chris listened to us in spite of peer pressure from many around him.

So in 10 weeks, he has refreshed his mind, his legs and that big swinging arm. What is the lesson here? Less is more. Better is more. Chris didn't need to play more volleyball to improve. He needed time away from volleyball to build his body and refresh his love for the game. He needed time to rehearse proper swing mechanics slowly, without the ball (see this post). At 196 lbs, he sees what he is capable of when his frame has the foundation it needs. My goal is to have him at 205 lbs by Thanksgiving and maybe 215 lbs by the time high school season starts in March, but the Jan-Feb club season might hurt us with lots of weekend tournaments and travel to Chicago and California.

And so this formerly awkward, pain-fully thin, 6' 9" middle hitter is slowly but surely transforming himself into a knowledgeable, powerful right-side hitter, capable of getting low and playing defense, even when no one but his 17s coach and I believed he could do it. We knew it would take time, but his dedication to is paying off. Chris has been invited to make official visits to UC-Irvine (reigning NCAA volleyball champions), USC, Hawaii and Pepperdine. Pretty cool for a Missouri boy to be courted by the West Coast power houses. He doesn't yet know where he'll end up, but he is excited to see what he can do over the next 6 months. And he now fully appreciates the importance of rest, recovery and the value being process-oriented.

Pearls of Wisdom from Tommy Kono

2009-10-25T16:30:00.000-07:00

For those of you interested in the sport of weightlifting, Columbus Weightlifting recorded a short presentation by Tommy Kono (multiple-time US Olympic and World Champion) last March at The Arnold. I've embedded the second of six videos of the hour-long talk. I highly recommend the entire presentation. The link to the CWLC YouTube channel, and all six of the presentation videos, is here.

Get Psyched for Vancouver with HG and Roy

2009-10-12T21:56:00.000-07:00

HG and Roy were a complete joy to watch on Channel 7 each evening during the 2000 Olympic Games in Sydney. This clip is from their show "The Ice Dream" during the 2002 Winter Olympic Games in Salt Lake City.

Wisdom from Mini-Phinney

2009-10-12T06:07:00.000-07:00

Some good insight from the young Mr. Taylor Phinney. No one can maintain the highest levels of competitive fitness indefinitely. Work smart; pick your battles; listen to your body.

Stairs? What a novel idea!

2009-10-12T05:25:00.000-07:00

I find this video fascinating. I make a point of trying to take the stairs whenever possible and am frequently frustrated when almost forced to take an elevator or escalator. It is amazing how stairs are hidden in some buildings, particularly hotels. I have to take an elevator to the second floor? That's ridiculous. And it is amazing how people just step onto the escalator (or moving walkway in an airport) and immediately STOP moving, like their legs have suddenly become inoperable.

I guess I find the stairs to be an opportunity to exert a little effort in my day and celebrate the fact that I have the ability to climb them. There are those around me who cannot and that fact is not lost on me. You know, use it or lose it. Furthermore, taking the stairs is one of those many small daily choices that impacts our health over time.

Give your body small challenges and the right fuel and it will thrive. Think about why you do what you do; how you do what you do. If you don't, one day you might wake up to find you no longer have any choice.

My Sentiments Exactly

2009-09-14T06:36:00.000-07:00

With permission, I've copied an excerpt from Greg Everett's article in the September Performance Menu--a publication I highly recommend to any affiliate owners or interested people. I am often asked to teach small group classes at local Crossfit affiliates, and many of you know I struggle with how these lifts are used in certain Crossfit workouts. From my perspective, most people have no business doing these barbell lifts for high reps for time.

If you want to jack your back, shoulders, elbows, wrists or hands up, go for it. If you truly want to learn to do the lifts correctly, you are probably setting yourself (and good technique) back with every poorly executed rep you do. During my classes, I really try to thoughtfully convey my concerns on this matter: These lifts are best done in 1-3 rep sets and in a rested state. The full lifts need to be practiced purposefully and frequently if you wish to do them well. They are complex, full-body movements used to train and develop lower body power. If you want to burn calories or have a high-intensity circuit workout, there are better choices.

Here is what Greg has to say about using the lifts for metabolic conditioning workouts, and I agree with him:

The Lifts within the Training Program

All this talk of mixed skill levels and the importance of
technical proficiency begs the question: How do we
use the Olympic lifts within metabolic conditioning
workouts in a group? The easiest answer is not to. The
reality is that the overwhelming majority of CrossFit
clients will never reach a level of technical proficiency
that makes the lifts’ use within metabolic workouts
a great idea, simply because the proportion of their
training time dedicated to the lifts is minimal.

There are better options for conditioning that won’t
hinder further development of lift technique while still
providing a large metabolic dent—arguably more of
one, in fact. Additionally, dumbbell, sandbag, and
other implement variations of the Olympic lifts can be
used to provide most of the metabolic effects desired
from the lifts—these lifts require far less instruction and
practice to be effective and are distinct enough to
not interfere with technique for the barbell lifts. (It
should be noted that these exercises do not include
the medicine ball clean, because it is hopelessly lame
and has no place in anyone’s training.)

The Volume Trap

2009-08-22T05:33:00.000-07:00

A young JB works on his power snatch technique, back in the day.

Vern Gambetta has a great post on quality vs. quantity. For me and my athletes, training isn't an end unto itself. Many coaches, athletes and fitness professionals get caught up in the "more is better" mindset. Don't be fooled by the outliers that survive the volume trap; be cognizant of the many who don't.

It's Electric! The Miles ZX40S

2009-08-21T06:33:00.000-07:00

Our new ride. No it's not a hybrid; it is a neighborhood electric vehicle (NEV). 90% fewer parts than a gas-powered vehicle. 45-50 miles per charge. Charges in our garage every night on a 110v/20 amp dedicated, non-GFCI outlet.

Korean National Team Training

2009-08-20T19:49:00.000-07:00

For those who have never seen actual weightlifting athletes train, this video by US athlete Alex Lee (62 kg) shows the intent and precision with which the weightlifter moves. It is not about beating the bar with any means possible; it is about mastering movement with the bar. Sure these people are strong and powerful, but they are also masters of technique, body awareness and efficiency. Note their ability to lower the barbell between reps.

Thanks, Alex! (via GoHeavy)

Epic FAIL

2009-08-20T19:22:00.000-07:00

If your barbell EVER looks like this, you FAIL. Learn how to load the bar. Learn how to take care of the equipment in your gym. Get some Hitechplates (the most excellent gray and white plates on the squat racks behind the bar) if you need to train with < 95 lbs from the floor.

Sequence Pic

2009-08-17T07:49:00.000-07:00

Katherine Page (69 kg) makes a successful lift in the 2007 American Open.

A System of the Absurd

2009-08-14T08:09:00.000-07:00

Charge for wellness checkup blood tests @ St. Lukes Hospital: $1142.20.

Amount written off by hospital as negotiated by Anthem BC/BS: $967.20.
The insurance company pays NOTHING for this service.

Amount patient required to pay: $175

Does any of this make sense? Does $1142.20 represent the true cost of doing the testing for the hospital? What if I had requested to pay cash for the whole thing? Same charge?

BTW, my mom's hospital bill (Des Peres Hospital) for her same-day surgery (rotator cuff repair)--ready--$33,000. Not sure what her insurance is going to cover yet, but she was at the hospital from 8 am to 5 pm, and in actual surgery less than 2 hours. Never admitted to a room, just in and out burger style. The surgeon had 8 similar surgeries on the schedule that day. Bonus!

Gambetta Spectrum Squat

2009-08-09T07:27:00.000-07:00

The Boys are Back in Town

2009-08-05T15:49:00.000-07:00

I'm psyched. Chris (volleyball, aka The Thin Man) and Ryan (basketball, aka PB&J) are about to begin their senior year of high school, after a very busy and successful summer competition schedule. They know they have a great deal of work to do, but they are ready. It is time to get busy and get beastly!

Why You Should Exercise

2009-08-02T21:06:00.000-07:00

To (use the cue) Jump or Not?

2009-07-31T13:29:00.001-07:00

My Numbers @ 40

2009-07-27T12:56:00.001-07:00

I had not been to my primary care physician since becoming vegan in June of 2005, and being that I am now 40, I wanted to get a baseline on my bloodwork to see what the dealio was. Now, I get a lot of shit for being vegan, especially from my friends in the iron game. And I constantly get the "where do you get your protein" question from my professional colleagues. My answer is "from the food I eat." As long as I get enough good quality calories from a variety of food and lift some heavy-ish weights, I keep a pretty consistent lean body mass and a modicum of strength. I am not a high-level athlete in training, so as long as my diet is between 10-20% protein (WHO recommendations), I figure I'm doing ok.

I don't focus on ratios of macronutrients. I do make greens and vegetables the foundation of what I eat--whole foods. I am about 90% gluten-free and do not eat processed grains on a regular basis, with the exception of a nice German Hefeweizen or a Belgian White Ale, or occasional seitan. I avoid dairy and try not to eat too much processed soy; both tend to kick my sinuses in high gear. I do have a weakness for soba and rice noodles, but I consider them a treat and do not eat them too often. Our house is basically vegan, with the exception of some egg whites and The AD's cheese (he is from Wisconsin). And The AD and I do enjoy an occasional sashimi splurge at Wasabi in Clayton. We try to eat well for our health, but we are not curmudgeonly about it; we like to sample and try cusine from all cultures.

I do take a B12/Folic acid supplement from Trader Joes, and am trying to find the DHA/Omega-3 combo I can tolerate I really don't care if it is vegan or not; I just don't want the icky burps.

So here are my numbers (12 hour fast), with the normal ranges in parenthesis. My basic metabolic panel, WBC, hepatic function, diff type, platelets, electrolytes are all normal.

Glucose: 81 mg/dL (74-106)

Cholesterol: 173 mg/dL (<200)

Triglyerides: 90 mg/dL (<150)

HDL: 76 mg/dL (>40)

LDL: 79 mg/dL (<100)

Hemoglobin: 12.8 g/dL (11.8-14.8)

Hematocrit: 37.9% (35.5-44.0)

Sed Rate: 10 mm/h (0-20)

Homocysteine: 6.2 micromol/L (<10.4)

Everything seems pretty good. My total bone density is 1.413 g/cm2, for a T-score of 3.6 and Z-score of 3.9. Normal is a T/Z-score of anything above -1. Bodyfat is somewhere between 15%-19%, with bodyweight anywhere between 140-149 lbs at 5' 8".

My goal is to be healthy and strong, maybe compete at the masters level in cycling, but I'm not gonna let my ego control the workouts. I never want to be beholden to any prescription meds or NSAIDs; and I'm hell bent on preserving my spinal discs and keeping my own hips, knees, shoulders, hair, teeth and eyes.

So there it is. The veg thing seems to be working for me. I still need to work on getting good fatty acids in my diet and keep my exercise frequency/intensity up. Do I think you should be vegan? Nope. I don't give a care what you eat or drink. That's your business. It is simply my hope that you are taking responsibility for your physical health, and that you use whole foods and exercise to promote longevity and health for yourself. And you have fun while doing so.

The Stench of AAU Basketball Gets More Foul By the Year

2009-07-27T06:37:00.000-07:00

Check out this article from the NYTimes. I will be so glad when PB&J is out of this racket.

Teaching as a Learning Opportunity

2009-07-26T16:45:00.001-07:00

Had the chance to teach a few guys at CF Valley Park yesterday. We worked on basics of the snatch--not even the full lift, mostly partial movements, skill transfer exercises, overhead positioning and the like. I think it was a good session for the guys. All three got a better idea of what it is to really get your legs to move the bar--ground based power via triple extension. This is much different than simply hauling the bar overhead anyhow, something strong guys can do with moderate and sometimes heavy weights; yet they never really learn to move optimally.

For me, it was the opportunity to problem-solve and find new cues to get people to move differently. I had no video for feedback, just verbal cues and demonstration. For the first time, I used the cue "jump." I find this fascinating, because in a previous life, I would have never been open to using this term. I would've considered it heresy; a four-letter word. But in this case, it was a fabulous way of teasing out excessive horizontal hip thrust, and demonstrating that the knee and ankle need to contribute to produce effective vertical force. Gotta love it when your eyes are opened to something different! I have to credit old Coach B for helping me see the value in this verbal cue. Just don't tell him I said that, because he will never let me forget it. ;-)

The Most Awesome Loft Bed Ever

2009-07-24T16:28:00.000-07:00

via BoingBoing

The J

2009-07-21T06:09:00.000-07:00

My friends know I'm a minimalist when it comes to my own exercise and training. I'm quite happy with a few free weights, some type of pull up apparatus and space in which to move. I have callouses, wear cotton t-shirts and usually have chalk on both by the time I'm finished.

The AD and I tend to train in our home gym; he likes to get on the treadmill and rock out to Queen. Sometimes I get a workout in at CFVP when there is a break in my work schedule there. There I can row, use the rings and throw med balls around--always very cathartic. I also ride my road bike--a lifetime fitness activity I would highly encourage anyone to try.

But the one thing we do not have access to now is a pool. Like road riding, I think swimming is a great lifetime fitness activity for anyone. Water is revitalizing and restorative. But there is no school pool at DeSmet, and the AD refuses to swim at Chaminade, and I don't blame him. They don't take care of the pool and the water/air quality is horrendous. There were many days he had to let the kids out early as they were coughing up lungs during practice. Our hamlet of Creve Coeur does not have a community pool or rec center; and we are not interested in a pool that is a kiddie water park (Maryland Heights). The Center of Clayton is close, but we cannot join since we are not residents; the nearest YMCA is 6 miles away and west of 270. What to do?

Enter the Jewish Community Center in Creve Coeur and the new Staenberg Family Complex! I knew this facility had just been dedicated but it never crossed my mind to check it out until Cindi and I rode our bikes past it last Saturday. We are just 3.5 miles away and now have access to an outdoor 50 m pool and two indoor lap pools! Our membership includes spinning and yoga classes, among many others. There are beautiful, but separate adult/kid locker rooms; and the adult section has a steam room, dry sauna, whirlpool and digital lockers--no keys or locks to deal with!

We had our first swim workout yesterday from 5:45 to 7. No crowds; great whirlpool and sauna afterward. I watched the sun rise from my lane. The AD is giddy to get in the 50 m outdoor pool and get back into swimming. Thank you JCC of STL for a great facility; it is the perfect compliment to our current routines. Our mental and physical health will definitely benefit from your presence in the community.

Simma Down Now!

2009-07-16T04:59:00.000-07:00

Reina Sofia (black and white 5 y.o. female) and New Kitteh (9 week old female) in territorial negotiations. What will her name be? She kind of looks like a pointy-eared alien in this picture!

Hexlite: High Handle vs Low Handle Position

2009-07-16T04:55:00.001-07:00

As demonstrated by The Thin Man, at 6' 9", wingspan of 6' 10". Teach the big people to get low and play low. It can be done.

Lil and Stan The Man

2009-07-15T07:47:00.000-07:00

I had the great honor of meeting and working with Lil and Stan Musial a few years ago. You will not find two more down to earth, wonderful people.

For a few months, I trekked to their modest suburban home twice a week and spent time working with Lil. Stan was usually be around the house and enthusiastically kept us updated on the Cardinal game score that day. Let me tell you, Lil, never afraid to speak her mind, had some great stories about the journey from Donora, PA through a life in major league baseball. And like any good wife, she was quick to let her 24-time All-Star husband know that, at 80, he didn't need to be getting up on the roof anymore to clean the gutters.

Despite being in their early 80s, they still looked forward to making the journey to Florida every February for spring training. They made their children and grandchildren the focus of their time in St. Louis. Their house was a welcoming home, filled with wonderful pictures of Stan with many of the great players of the past, along with the many awards he had received throughout his career.

I could only smile as I parked behind Stan's car with the Cardinal license plate that had "3000" on it. What a thrill to meet one of the best athletes of the 20th century, and to know that he and his wife conducted themselves with dignity and humility in and out of the spotlight of professional sport. They are truly treasures of St. Louis.