Caps Cave Strength

Message to Humanity: Social Media has created cowards of you

2016-12-07T09:30:00.001-08:00

Before the times of social media face to face communication was practically the only way of interacting with other people. If you wanted to say something to someone you had to confront them and bring it to their attention. Social media has definitely made us more social but at the cost of human contact. We are social beings and we thirst and crave for the attention of others. But we have traded physical communication with others for communication behind a phone or computer screen. Here are a couple of issues that has completely destroyed face to face contact with other people thanks in part to social media. If you're reading this it's because you know that something is very wrong with modern communication. Why? Because you feel it and you know it to be true.

Social Media makes us less confident
Texting, messenger, chatting have replaced phone calls. Calling people and actually listening to someone's voice is no longer sufficient. Whole entire conversations are communicated through texting. How about replacing texting with writing a book or blog for a change. The act of approaching someone either to ask them out on a date or even approaching someone to confront them about a pressing issue is no longer done face to face. We hide behind the screen of a phone and message through social media. It takes a lot of confidence to approach someone and bring up an issue. It can be very uncomfortable to express your feelings with someone whether it be romantic or maybe an issue that they have brought upon you. Regardless, the act of communicating face to face to bring up issues with people has been replaced with a simple text.

Ghosting
As if face to face communication isn't enough anymore for this modern age of lost humanity we can't muster up enough bravado to express to other people that we don't want to see them anymore so we simply vanish into thin air. An act called GHOSTING. With no explanation, usually very sudden they disappear. You can send them as many messages as possible trust me they won't respond. The only way to get a hold of them is to track them down and confront the issue in front of them.

The solution
In an article titled "The Top 5 Regrets of The Dying" (Click Here for article) highlights people's regrets on their last moments of their lives. One of those regrets was...

"I wish I had the courage to express my feelings."

People suppressed their feelings in order to achieve peace and avoid confrontation with others. This only creates an existence of holding back what is truly calling from within to come out. When we suppress within, we live a life of neglect and never really become what we were meant to be. Therefore, the only solution is to build courage and approach the person face to face (assuming distance isn't an issue). It will be uncomfortable. But in the end, you will feel better that you did. You will feel so good about yourself that you expressed your feelings. That's what it takes and it's the only solution. Keep in mind that courage doesn't mean the absence of fear...it means acting in the presence of fear.

Coach Cano

Huxley's Sliding Filament Theory: how muscles contract

2016-12-01T08:43:00.001-08:00

The sliding filament theory by Andrew Huxley was first postulated around the early 1950's to describe how muscles contract. This will be a very brief introduction to muscle contractions and what happens when muscle fibers are innervated.

Sliding Filament Theory
It all starts with an action potential that signals the muscle to fire coming from the brain. The action potential signals the release of acetylcholine (a neurotransmitter) to be released at the synaptic cleft along with calcium ions opening up the channel of neurotransmitters to stimulate muscle contraction.

The synaptic cleft is the terminal region where a neuron meets a muscle fiber. From there, calcium ions attach to actin causing what is called cross bridging between actin and myosin. ATP is the compound that powers this cross bridging to happen. From there, actin and myosin overlap eachother causing the muscle to contract.

The sarcomere which is the unit that contains the actin and myosin filaments shortens. There is much more details that go into the science behind muscle contractions. Wanted to give you guys a very brief and quick introduction to the science of muscle contractions which is also known as Huxley's Sliding Filament Theory which was found by Andrew Huxley a biophysicist who won a Nobel Peace prize in 1963.

Coach Cano

Why you can charm your way to coaching and training without needing credentials

2016-11-26T11:56:00.002-08:00

Coaches and trainers are out there. Some are good, many aren't, and few are above standard. When you get their business card or see their online profile you might see the several initials after their name:

John Doe CPT, NASM, DOC, CSCS, CPR, ATC, PES, CES, and much more.

In a nutshell, yes...and no.

Why it doesn't matter
Many people who are not part of the strength world or training world have no idea what those initials mean. They are simply looking for the best trainer and or coach that they can afford and or connect with. It's similar to the saying that says, "No one cares what you know, until they know that you care."

Charm and perception: it's powerful seduction
An absolutely charming trainer and or coach can use their charming skills as a spell to seduce as many clients as possible. YOU might have been under such a spell in the past. This is a risky approach toward selecting a trainer or coach. I've met coaches and trainers in the past with absolutely no education or credentials yet were attracting clients like crazy!!!!!!! We are all vulnerable to charm when it's skillfully directed in such a manner that has a powerful and moving effect on us. For the uninformed prospect, they are truly victims.

How to inform yourself and select a great coach and or trainer
The best coaches will always rise to the surface. These are the coaches who have the educational background to support their knowledge but have the people skills, communication skills and most important experience to support their value. Also, they have produced great athletes in the past or have created great results with clients.

Initials
For the experienced coach and trainer, having initials after their names does matter. It's a reflection of their credibility in the industry they represent. It reflects the thousands of hours invested in studying the research and science to become the best they can be.

If you are new to the industry and have credentials but lack experience please understand that you are going to struggle in the beginning and that it will take you years to become well known and to become very good at your profession. If you are starting out seek both education and experience to become the best you can be. If you are a prospect looking for a coach and or trainer do research and see what they know and who they have helped and if they are producing some content such as articles, blogs, videos on social media.

Be informed. Be mindful. Keep in mind, the professionals will always stand out.

Coach Cano

The Different Types of Female lifters PT 2

2016-11-21T08:36:00.001-08:00

In a previous post several weeks ago I wrote how it's easy for a women to gain fame and attention in a male dominated sport especially if she's attractive. She can use her attractive appeal to gain a massive following of people to her social media in which she can capitalize on it. However, that doesn't mean that she's actually very good at the sport. More followers doesn't equate to how good you are on the platform.

Take for example Mattie Rogers and Sara Robles. Sara Robles is a super heavyweight Olympic lifter for the United States. She's an Olympian and Mattie isn't. But then again, Mattie is still very young and still has many years to make the next Olympic team. Sara is probably not going to make the next Olympic team and to be frank, she doesn't need to prove anything to anyone considering her accomplishments. The difference is Mattie has a tremendous following while Sara Robles doesn't. Mattie is a pretty feminine attractive Weightlifter while Sara falls short of that because of her physical appearance. There is no question that Mattie is strong and her strength is very, very impressive. However, would Mattie be as popular as she is if she wasn't as attractive as she is? Would she have the following she has if it wasn't for her looks?

The different types of female lifters
For the previous lists of Female Lifters (Click Here)
This weeks list are the following:

Underwear Model: you know who she is. She pretends to lift and is taking continuous pictures of herself in underwear coming across as progress pics. Really what she's thinking is, "Check out my body bitches!!!!!" The attention she's getting from thirsty guys and the hate she's creating towards other girls is more than enough for her to keep the fires burning!!!!!!

The Sponsor whore: oh yes I'm going here. You lift and are now an ambassador or spokesperson for a brand company. However, you take it WAYYYYY too far. Says something to like of, "Today's training was tough. But at least I looked good in my XXXXX tank top. Access code XXXX for 10% off on your next purchase." I get it, I'm not against people supporting their favorite brands. It's ok. But please do not DO NOT DO NOT DO NOT.....DO NOT...attribute your performance on the gear you're wearing. Style it, if it make you feel good wearing it....promote it. But please, keep it to a minimum, keep it classy and enjoy doing it. Don't just do it for the attention and money.

I think I'll stop here even though I have more. This list is just too good and I'll leave that here for you to savor. Stay tuned for the next list as it comes out soon enough. Thank you for your support and please visit me or contact me for questions or information.

Respectfully,

Captain

UPDATES!!! FREE STUFF!!! FREE 9 WEEK PROGRAM!!!!

2016-11-18T09:46:00.002-08:00

Go to the FREE STUFF page and you'll find a 9 week beginning weightlifting program for those that have limited experience in Olympic Weightlifting but need a plan. Why pay for an expensive program if you're just starting out!!!!

Need structure?
Want a plan?
Want to save money???

Click Here to start

My visit to Hassle Free Barbell: if you wanna be a great coach don't coach and train at the same time!!!!

2016-11-14T21:54:00.001-08:00

Over the weekend I visited the well known Weightlifting gym called Hassle Free Barbell club in San Francisco. This gym is without a doubt the best developmental Weightlifting program in the USA. Lifters such as Ian Wilson, Deangelo Osorio, Donovan Ford, Mary Peck just to name a few got their start at Hassle Free. So I went to Hassle Free for some training but really I wanted to get to know the coaches Kevin Doherty and Ben Hwa and how they got their program started and why it's so

successful.

If you want to be a GREAT coach, you don't train and coach at the same time

This might hurt some but the reality is if you want to be a GREAT coach you don't train and coach at the same time! I love lifting as much as the next guy but when it comes to coaching and training it's very important to keep them apart IF you want to take your coaching to the next level. Kevin and Ben made that clear to me. I have heard it before in the past but glad that it was reinforced at Hassle Free.

You have to get young talent involved

I asked Ben Hwa how to get kids started so young in the program. And he gave me 2 options, "You want to make money or not?" My reply was I don't have to make money. In essence, Hassle Free isn't about making money. They allow their lifters to start at such a young age with very little cost. The gym is inside Abraham Lincoln High School so the amount of exposure that kids have with Weightlifting is daily since you have athletes from different sports touching the weight room and getting involved with the sport from an early age. All of this is deliberate to get as many kids involved with Weightlifting.

No Egos

The coaching staff between Kevin and Ben revolved around trust. There is no room for egos to develop while coaching these lifters to championships that span internationally and nationally. All the coaches at Hassle Free work together to ensure that the program is working and at the same time the lifters are becoming competitive. Hassle Free doesn't need to promote itself. Their lifters are achieving such great results that their performances speak for the club. The coaches prepare the lifters for upcoming meets and are there every step of their preparation.

Final thoughts

If you're in the San Francisco are stop by Hassle Free and get to know coaches Kevin and Ben. The gym is very very small but they get the job done. There is no shortage of weights or bars despite the limited space. Everyone is very welcoming and you'll be inspired. If you live in San Francisco and are a developing Weightlifter you should be training at Hassle Free.

Respectfully

Coach Cano

Do your hips round under during the dip in the jerk?

2016-11-09T21:37:00.001-08:00

The correction is very simple. Watch the short video to see what we're talking about

Hip Stabilization
Use a wall or a pole and keep your hips sliding up and down the wall/pole. This will help you keep your hips stable to support the load on your shoulders.

Legs
Your legs are the only moving part of the body that is actually doing the upward and downward movement of the jerk. When you dip, keep hips sliding up and down the wall, make sure feet are making full contact on the floor not just the heels. This is important because if you distribute the load on the heels unfortunately this can cause the hips to roll under. Full foot contact on the floor. Then, just move up and down and practice the movement.

Why it's easy to be a female in a male dominated sport

2016-11-05T12:02:00.001-07:00

The strength sports have been largely dominated by men for centuries but lately it has exploded and there are now thousands and thousands of girls who are taking the strength sports as serious as men. I LOVE IT!!!! First off, I love women and I mean all kinds: white, Asian, black, latinas I have love for all of them. Second, they're beautiful. What's not to like about women.

With that said, many women competing in strength sports as beautiful as they are are simply taking their sport and their training as serious as any one else. They know that they aren't going to the gym to be as pretty as possible and if you are...you're really not that serious!!!! And I don't support you if you haven't achieved anything worth my time or anyone's time for that matter. What have you achieved? What have you done? What are your credentials?

Why it's easy for females
In the strength community, if you're good looking and you're a female you can instantly attract a large following of fans who will flock to your social media. Looking at the content put out I'm sure the large majority aren't going to these females social media for training science. Those of you who read my blogs know that I put out science, training motivation, and strength ideas and techniques. I almost never write about anything else. Beauty attracts followers....PERIOD!!! I'm not going to lie. Watching women lift weights and trying to be stronger is very attractive.

The types of female lifters
The Competitor: she is the one who puts content on her training. She provides daily updates, daily training videos. nutrition videos.

The Drama Queen: you know who she is. Self explanatory.

Emotional story teller: got a story for everything? She does. She has a story for about every lift she's ever done. Usually starts with, "Things didn't go as planned..."

Selfie Lifter: ......ummm...yeah. Selfie....another one. And more reps. And another selfie.

Motivator: she provides daily motivating or inspiring quotes, messages, and video. Take it for what it's worth...sometimes it's too much.

My life is good on social media but I'm empty inside lifter: you know who she is. She screams LOOK AT ME!!!! She posts training videos and how amazing her life is....but is it really?

The business lifter: she's the one who's on here for business. She's looking for clients, customers and looking for her next gig. That's acceptable and fine as long as you don't hurt people. I'm ok with this.

The practitioner: she's the lifter who promotes her practice, and she trains putting up training content. In addition, she'll provide science of training. I like these types.

It's all about me lifter: the most selfish kind. She will post daily training videos, daily food pics but what makes her sooooo selfish is that she will NOT promote anyone but herself. It's ok and fine...but sometimes it's too much.

The Science Teacher: she is the lifter who is not only providing training videos but is actually teaching you. She is the one who is providing content to make you a better lifter. These are hard to come by. Personally, my favorite one.

Final thoughts
There are few female lifters who I support based soley on beauty. I largely support Olympic lifters but I do support powerlifters and stronmen and women who aren't at the highest levels of this sport. It's these lifters who day in and day out are on their journey to become the best versions of themselves. They are the ones who will lay the groundwork for future generations of lifters. It's the everyday lifter who I support. You know who you are. Just want to say thank you for supporting me throughout all these years and for reading my posts.

Coach Cano

Fixing your jerk: bar placement and leg position

2016-10-30T20:31:00.001-07:00

The jerk can be a tricky situation for some lifters who are having issues placing the bar overhead and then having to fix the body underneath it. Let's take a look at how to fix your body underneath the bar and placing the bar overhead.

Bar placement and leg position

No matter where the bar remains or travels it should always be on top of the hips or ankles. As you dip and drive and the bar moves upward the center of the bar should always remain on top. The farther away the barbell is from the center of your hips and ankles it creates a distance that is mechanically disadvantageous. Holding the bar in front in a disadvantageous position will cause you to use up more energy that otherwise doesn't need to be spent if held in an efficient advantageous position.

In the above picture you can see Cheri Chan of San Francisco NCAA D1 athlete who I've been working with. Observe the barbell is fixed under her hips for the most part but the load is has forward momentum because the back foot is almost straight. The back foot ideally needs to be bent similar to a lunge position to support the weight overhead and prevent any horizontal momentum.

Here she demonstrates better more optimized positioning with properly loaded support and with a hind leg in a more bent position. Observe the lunge position. Tibia almost vertically straight. Barbell is above her ears and not in front of her head but not behind her head. You don't have to support the load behind the head. Some lifters do. If you have shoulder mobility that allows you to do so then by all means do it. However, you don't want the barbell to be too far behind your head for it can cause momentum to shift behind you and that can cause you to lose the bar behind.

This is Marcin Dolega of Poland World Champion and Olympian properly supporting the load overhead. Observe the hind leg in a properly bent position similar to a lung. The load is exactly where it needs to be which is on top of the hips.

Practice

Practice jerks with lighter loads (50% or 60%) of max and work on the position. Place the bar exactly where it needs to be placed in the most efficient receiving position to minimize horizontal momentum of the bar.

For coaching and online programming contact me Coach Cano at 805-402-6335 or email me at

capscave@gmail.com

Coach Cano

UPCOMING NEWS AND UPDATES!!!!

2016-10-28T08:59:00.000-07:00

Want to share with you my readers about some news and updates coming and to let you know that I do appreciate my readers.

Coaching
If you live in Ventura County in Conejo Valley preferably I'm offering one on one training for strength and conditioning and to take your training to the highest level possible. You already know what I can do so let's do that for you!!!

Online Coaching
Now offering online coaching for those who can't physically reach me but want what I have to offer!!! Very affordable and your best option online.

Product Line
Coming out very soon with a product line that reflects the love and passion for Olympic lifting!!!!

I'll share more as the news unfold.

Coach Cano

The value of light weights and technique

2016-10-23T21:05:00.001-07:00

Many lifters rush and add too much weight too soon in training. The weight becomes too heavy when technique breaks down and speed slows down. It's important to take a step back and make adequate time to polish up technique using submaximal weights preferably at low percentages between 50% and or 70%

PASM = Process of Achieving Sports Mastery
This was a term that came out of the Soviet Union that related to their athletes journey throughout their athletic career. The goal was to maximize the athletes potential through a systematic process deliberately aimed at creating the best athletes in the world to promote Communism and to show the west how superior the Soviet's were. And it worked. The Soviets were the first to combine year long training and to combine science, doctors, engineers to developing training methods to achieve the highest athletic potential.

As Weightlifters, we are still encouraged to adopt a similar process. Often I slow down lifters and encourage them to train with light weight to master their technique. Only later will we load the bar to heavier loads once their technique is solid, sound and efficient. This is an ongoing process that never stops frankly speaking.

Light weight and technique development
It's very important to allocate time dedicated to perfecting technique development using light weights. Not everyday you are going to lift weights over 90%. Training with light weights 50% to 70% will give you active recovery while developing timing, speed, and position to the classical lifts such as the snatch and clean n jerk.

Make sure that you emphasize timing, speed with the goal of placing that bar where you want it to go. Have the mentality that you are deliberately putting the bar in the positions you want to achieve the greatest bar path trajectory and efficiency. This can be greatly achieved using light weights and dedicating time to lifting lighter loads.

Coach Cano

Caps Cave Strength Podcast: loading and programming for greater gains.

2016-10-18T21:10:00.001-07:00

The relative value of strength in Olympic Weightlifting PT. 2

2016-10-09T09:23:00.001-07:00

Let's talk about the relative value of strength in Weightlifting. How relative is it? It's probably the most valuable asset a Weightlifter can have for the following reasons described below.

Weightlifting is not judged...
If Weightlifting was a sport that was simply judged and based off technique then there would be no need for weight classes. Sports that are judged based off technique execution such as gymnastics and diving don't have weight classes. They have judges who judge the movements of the sport. These are sports that are completely subjective and when it comes to scoring and it's up the judges to declare who is the winner.

In Weightlifting, there are no judges. There are referees who's job is to make sure that the executed lifts are within the rules. In order to win, it is up to the Weightlifter. The winner is determined by the lifter that lifts the most weight. The judges don't determine the winners in this sport.

Records in Weightlifting
The reason there are records in Weightlifting is because these records are based off which lifter lifted the most weight in the snatch and clean and jerk for their respective weight class. The records aren't set on who has the best technique. The records are based off who lifted the most weight...PERIOD!

Weight Classes
If technique were truly so important in Weightlifting then why are there weight classes? Don't get me wrong, technique is important but it's not the determining factor in winning. No one wins gold medals because they have better technique. If this sport was purely about technique let's have no weight classes and see who lifts the most. It's so obvious that this approach would favor the heavier more muscular lifters. Why? Because higher weight classes have more cross sectional muscle fibers which produce more force. But because this isn't the approach to winning in Weightlifting there are weight classes and rightfully so.

In order to win in the sport of Weightlifting you have to be strong. You have to be the strongest in your weight class. Because no matter how good your technique is you are not going to be awarded a medal for based off your technique. But you will earn a medal for lifting the most kilos no matter how your technique is as long as the lifts are within the rules.

Coach Cano

High Bar vs. Low Bar squat....which is better?

2016-10-06T20:40:00.001-07:00

I get this question asked occasionally and here's how we're going to tackle it.

High Bar
This squat is the preferred choice for Olympic lifters. Quads play a massive role in moving the weight. You see many high bar squatters with very well developed quads. Take a look at Weightlifters (Olympic). The back angle is practically vertical thus reducing any kind of shear forces on the back. However, in order to execute the high bar you must have flexible ankles to shift the knees forward in order to maintain an upright torso. If not, it will be very hard to execute this squat and will be very top heavy causing the barbell weight to shift forward causing you to lose stability and balance.

You should not do this squat if you have tight ankles, tight hips, limited range of motion in the hips, knees and ankles. Do this squat with lifting shoes. The lifting shoes have an elevated sole which allows for ease of travel of the knees to shift forward causing the back angle to be much more upright.

You should do this squat if you are an Olympic Weightlifter or are going to be one. You should do this squat if you can naturally do it. Form follows function.

Low Bar
This squat potentially allows for greater weight to be moved. Ideally, you can squat more weight using low bar for several reasons. One, the bar placed lower on the back places a large demand on the hips to produce the force needed to move the weight. Second, low bar squats allow you to open up hips reducing the moment arm of the length of the knees, femur, and hip socket in relation to the barbell. You can squat very, very wide with low bar. This places a large loading on the hips and glutes.

You should do this squat if you're not very flexible. You should do this squat if your goal is move large amounts of weight. You should do this squat if you're a Powerlifter or are going to be a Powerlifter.

Which one is better?
The one you can naturally do better is the one probably you were designed to do when you came into this world. Many would argue that you need genetics to do high bar. Maybe, but you see people from all over the world, black and white, male and female doing high bar. Once again, you should do the one you can naturally and effectively execute. When I first started as a Weightlifter I could not high bar squat because my flexibility wasn't there. It took years to develop over time. Now, I only do high bar squats. Get out there, take that guy off the bicep curling in the squat rack...and squat!!!!

Coach Cano

The relative value of technique in Olympic Weightlifting PT. 1

2016-09-25T19:27:00.001-07:00

In part 1 of this article we will talk about technique development and it's value in Weightlifting. Technique execution in Olympic Weightlifting (snatch, clean and jerk) is highly needed. Just as important as technique is so is strength. Let's explore.

Technique
You need to develop the motor skills and movement patterns to execute the olympic lifts as effectively and efficiently as possible. This process can take years to develop. The Soviet Union would develop their athletes and keep them in an athletic develop program that would last for decades if not a lifetime.

PASM = Process of Achieving Sports Mastery was the term the Soviet Union would use for athletes who desired to reach the highest level possible in their system. Athletes who achieved sports mastery after completing objectives set forth by the governing body would award athletes the distinction of Master of Sports. This distinction is seen not just in Weightlifting but for most sports in the Soviet Union and this system is still in place in now the Russian Federation.

While technique development is a life long process that requires years and years of training you cannot underestimate the necessity of being strong...very very strong.

The Goal of Weightlifting
What is the ultimate goal? It should be very obvious but the goal is to lift the maximum amount of weight possible given the abilities of the lifter. Considering all training variables technique cannot be underrated but strength is still essential. Technique cannot substitute for lack of strength.

Strength in Weightlifting
Being very strong where it matters for the snatch and clean and jerk matters for lifting more kilos. If you are lacking strength it's very difficult to make up strength deficits with improved technique. For example, in Roman's Training of the Weightlifter it's suggested that your squat should be about 130% of the max clean and jerk you want to lift. At the same token, you need to front squat 105% of the max clean n jerk you want to lift. These are minimum numbers but the point is to develop a reserve strength. If your max clean and jerk is 100 kgs but your best back squat is 105kgs you're not going to be strong enough to clean higher weights.

In part 2 we will share briefly how important strength is to Olympic lifting and why it matters to be very strong. Stay tuned.

Coach Cano

Maximum torque and efficient bar paths

2016-09-11T13:50:00.002-07:00

When it comes to Weightlifting bar paths are highly looked at. Bar paths can give us an understanding as to how the forces are being expressed. Not all bar paths are expressed equal. Depending on certain factors such as limb lengths and technique expression some bar paths will differ from others. However, there is a general expression of how a bar path should look like. For example, the bar path of a snatch looks very similar as the bar path of a clean.

Take a look at the bar paths above for the snatch and clean and jerk. Very similar. The most efficient lifters in the world are able to maximize the forces that create the lift in the bar while at the same time express the most efficiency. Long story short, they waste nothing. This comes from years and years of training BUT from perfect training.

Torque

Torque is force that is acted upon a rotating joint or rotating starting point. For the sake of training, most torques take place around joints such as the knee, hips, elbows etc. Torque is simply another term to define force that is being expressed around these joints. Nothing to fancy but I hope you get the point.

Maximizing efficiency

The most efficient bar paths are those with the smallest moment arms thus reducing work on the force producing muscles. If work is reduced that means you can maximize force production from the working muscles given along the same bar path.

The importance of bar path

In order to create maximum torque (maximum force production) it's so important to maintain an efficient bar path. This is why coaches continue to stress to keep a close bar path. Keep the bar close at all times. By doing so, greater efficiency is accomplished and you can create more force.

Deadlift

Question: is it easier to deadlift a weight close to your body or away from your body?

For those that have lifting experience I'm sure you know by now that it's much easier to deadlift a weight close to your body than away. But why? Simple, by bringing the bar close to your body as much as possible you minimize the moment arm. Therefore, your muscles such as the hips can produce more force acting on the barbell. This is the most efficient way to deadlift a weight.

If you take a look at the picture above you can see the moment arm highlighted in red. It's the distance from the barbell to the prime moving muscles the hips. The longer this moment arm is the more work you will have to do. Torque is being expressed around the hip muscles that are doing the work needed to overcome the weight. Whether you're doing a deadlift, snatch, clean and jerk or squat it doesn't matter. The laws of physics apply the same to everyone and everywhere.

In conclusion, to express a more efficient bar path it's essential to keep the bar close to you at all times during the ROM (Range Of Motion). Maximum torque will always be created when the moment arm is decreased to express the greatest efficiency possible. To create this, it's important to practice as perfectly as possible. There will be times when you don't have the maximum energy to lift heavy that day which is a great time to practice. Keep the bar close at all times during the ROM.

Coach Cano

Training mindset: celebration vs. punishment

2016-09-05T21:02:00.001-07:00

I saw a quote the other day that read like this:

Exercise is not a punishment for the food you ate.
It's a celebration of what your body can do.

This quote really resonated with me on several levels that I want to expand on.

Punishment
People lust for food and have this sexualized relationship with food. The marketing of food has created feelings of pleasure. I enjoy good tasting food like anyone else. However, unchecked can lead us into a deep hole of regret for indulging in far too much pleasure. What happens next are feelings of regret and self loathing. We use exercise as a punishment for the food we ate in hopes that we don't gain weight. The whole process isn't that fun. To be honest, my training no longer focuses on this mindset. This is the mentality of the fitness world which I no longer participate in or have no interest in.

Celebration
At my gym The Training Hall in Newbury Park California our Olympic lifting squad we celebrate our bodies for what it can do. We train day in and day out to see how much stronger we can get. It's not punishment for us because we want to be at the gym. We want to be there. Matter of fact, we can't wait to train. It's this mentality that sets apart someone who 'worksout' vs. someone who 'trains'. There is a difference.

Go against the fitness industry standards because they are setting you up for disappointment. Just take a look at any fitness magazine and on the cover is fake digital image of a model making you think that this is what you should strive for. It's exterior motivation pining you down against your own ideals.

Create your own standards that are centered around you. I am a minority when I say this but a big F.U. to the fitness industry!!!! Be someone different and celebrate your own personal success. Challenge your body's performance and you'll be surprised what it can do. Lasting training success that is fulfilling can only come from within. Celebrate your performance.

Coach Cano

Smaller moments arms create more force production in Weightlifting

2016-08-28T21:06:00.001-07:00

Ever tried deadlifting a heavy weight as far away fro your body?Doesn't work to well does it?

Why?

Let's take a look at moment arms and physics and how small changes can maximize efficiency and creating more ability to lift heavier loads.

Moment Arm

A moment arm is the distance that of a force that causes rotation about a fulcrum. Think about a bicep curl:

The fulcrum is the elbow and the external force is the dumbbell weight that we grab with our hand curling it. The shorter this distance is (moment arm) the greater potential to lift weights because less force is needed to overcome the weight. Therefore, more force production can be applied to heavier loads at shorter moment arms.

Cao Lei of China demonstrates efficient pulling positions. Long arms, long tibias, medium size femurs where she keeps her small torso in neutral position to support the load about to lifted. She's reducing the moment arms in her limbs to create the needed force and speed to overcome the barbell weight.

Flexibility and strength can overcome long levers

Dmitry Klokov demonstrates excellent ankle, knee and hip flexibility to keep his torso upright minimizing the distant on his femurs and lower back so that he doesn't have long moment arms that potentially wouldn't allow him to support a massive weight overhead (190kg snatch).

Making subtle small changes in positioning can allow you to create greater potential to lift heavier loads. This involves reducing moment arm lengths at a minimum to reduce work needed to overcome weights. Ask your coach how to maximize your starting position to create the ability to lift larger loads.

And don't forget to be stronger as well.

Coach Cano

How has Weightlifting changed throughout the years?

2016-07-25T21:38:00.001-07:00

Weightlifting first appeared as an Olympic sport in the first modern games in 1896. It featured the one hand lift and the two hand lift.

The lifts began on the ground to the overhead position and little has changed as far as the concept of lifting the weights. Start from the ground and finish overhead. Simple and it still remains this way today.

The lifts remained this way until 1928 when the lifts became more specialized and became a triad sports. The 3 lifts included the snatch, clean and jerk and the clean and press.

Not only did the sport evolve into a 3 event sport but what also changed were the barbell and weights. In the early days the weights were ball shaped and filled with either mercury or sand.

Shortly after the 1896 Olympics the barbells became fitted with round circular calibrated metal discs. This was an advanced step in the evolution of Weightlifting so that the weights became precise and accurate.

The round metal weights and 3 event Weightlifting remained for many years and many championships until 1972 when the Olympic press was eliminated. Why? Because lifters were bending their lower backs using a jerk movement to press the weight overhead. This was hard to judge for the referees hence the elimination of the press. During the same year in 1972 was the introduction from metal round calibrated discs to bumper calibrated plates for the Munich games. The round bumper plates has remained in every Olympics and world championship since. Also, Weightlifting has since been a 2 event sport with only the snatch and the clean n jerk. No more clean n press. Has since been eliminated from the sport.

Weightlifting today

The Rio Games of 2016 is the next major Weightlifting competition. Today, Weightlifting still uses the bumper plates except that they are now colored to indicate the weight of the bumpers. For example, Red = 25kg, Blue = 20kg, Yellow = 15kg and Green = 10kg. The change plates are White = 5kg, Red = 2.5kg. Blue = 2kg, Yellow = 1.5kg, Green = 1kg and once again White is used for 0.5kg.

The men's barbell = 20kg and the women's = 15kg

Conclusion

Weightlifting is a simple sport with many changes. However, the challenge remains the same. Who can lift the heaviest weight in each weight class. There are only 2 events the snatch and the clean n jerk and lifters will train for years to achieve Olympic gold which is the ultimate outcome for a Weightlifter. The Rio Games are just several weeks away. Will you watch? Who will win? Will any records be broken? We will just have to wait and see.

Coach Cano

SAVE MONEY with this approach to cutting weight!!!

2016-07-20T21:37:00.000-07:00

Diets, meal plans, cutting weight for meets

If you are using a meal plan, macros, or diet program...you probably aren't really that determined to win or medal at your next competition. Why? Because if you really are that determined to win no amount of food or socializing will take away from you your opportunity to succeed.

Cutting weight usually comes with a extra work of cardio and skimpy eating. To many, it's no fun!!!! In the Powerlifting community many federations allow up to 24 hour weigh ins so it's common to hear stories of lifters making weight and then gaining anywhere from 10 to 20lbs the next day. Hardly seems fair at all considering that you're suppose to be competing with someone your same weight in the same class. Make sense right?

In Weightlifting, we weigh in 2 hrs before lifting. So cutting more than 5lbs the day or day before is not very smart at all. There are different approaches to cutting weight and I'll share with you my approach. You don't need to spend money on those online diet programs which I'm sure work. However, I want to offer you my approach towards cutting weight and save you money.

My approach = Coach Cano's approach
The best rule of thumb is to not train more than 5 to 6 kilos above your weight class for heavy weight classes and no more than 4 to 5 kilos above your weight class for the middle classes and light weights. Light weight classes, no more than 4...please. You don't have much to lose. You're already skinny.

Off Season
This is the most important time of the training cycle to add volume and to build strength. I compete at 77kilos so my training weight off season is 82 to 81 kilos. At this heavier weight I can train for volume and strength. The extra volume will increase calorie burning and effort. Therefore, the extra calories to eat is for recovery and for energy. You need extra energy or else you will burn out and not have enough substrates for energy during training.

3 to 4 months out
At this time I'm cutting back the volume and increasing the intensity. I drop to 80kilos body weight and stay in the range but no more than 4 kilos over competition weight. This phase of training I'm increasing my percentages and the strength goes up.

4 weeks out
This time I'm training at 79kgs and stay there. Volume drops but intensity is up there. Increasing speed in the lifts is important in this phase. It's important to drop calorie consumption since your volume is less. Less volume gives you the opportunity to increase your intensity and your strength should peak at this time.

1 week out
This time of training I'm only about 1 to 2 kilos above body weight. This weight range is easy to manage. The last 2 or 1 kilos over body weight can easily be cut 2 days before or even the night before. This last week I'm focusing on speed in the lifts and maxing out on the lifts. All accessory work is eliminated from training.

Competition Day
If you time it correctly which isn't hard to do you should be at peak strength at the competition. If you're not...you messed up. Seriously. It's not a science. It's timing and programming. You don't need meal plans or diet programs. If you are extremely motivated to win and do your best no amount of food will distract you from achieving maximum performance on competition day. If you're using a meal plan, diet program, or macros...why? Question your determination. Question if your drive is there. Question if you are hungry to succeed...and not just hungry for pork chops.

Coach Cano

Flexibility and Weightlifting...why it matters

2016-07-10T20:07:00.002-07:00

Lack of flexibility is the cause of many misses or inefficient lifts when it comes to executing your Olympic lifts. The body remains tight in several places and without flexibility it will be very hard to receive lifts in the proper most efficient position.

Warm up

A proper warm up requires the lifter to have enough blood flow in the target tissues so that the body car properly receive the bar and so allow the body to be fixated in the proper positions to receive a lift. For example, if your shoulders aren't warm or flexible it will be very hard to receive a snatch in the over head position. Tight shoulders can cause the lift to be missed forward if there isn't sufficient range of motion that can come from a very proper warm up and flexibility.

Flexibility

In order to lift heavier weights the Weightlifter must increase their range of motion in the joints and at the same time strengthen those range of motions to avoid weaknesses that could potentially cause injury. Therefore, when you increase range of motion say in the shoulders compliment the shoulders with added strength in those new found ranges of motion. A weak joint that isn't supported with strength can become unstable.

Let's analyze the lift above. It's Ilya Illin snatching 190kg at the 2014 World Championships in Almaty. Notice the flexibility of the ankles, knees, and hips. The more range of motion in those joints the greater potential to receive heavier weights. Ilya's flexibility allows his torso to be upright while having his shoulders and arms fully locked out to receive the lift.

In closing, focus your warm ups on opening up those hips, shoulders and increasing the range of motion in the most important joints such as the ankles. In addition, add strength in the ranges such as squatting all the way down in a controlled tight manner while stabilizing the low back so that it doesn't flex.

Contact me for help. Coach Cano 805-402-6335 E-mail: capscave@gmail.com

Want to be a Weightlifter?

2016-07-04T09:39:00.001-07:00

Join Team Vallhalla Weightlifting team in Newbury Park.

We train Monday through Friday from 4pm to 8pm.
Saturdays mid afternoon

Looking for girls to join our team and train with us.

Contact Coach Cano: 805-402-6335
Email: capscave@gmail.com

How to get stronger? Everything will change for you when...

2016-06-30T11:21:00.001-07:00

Training to get stronger is the pinnacle of Weightlifting or any strength sport for that matter. For Weightlifters, a higher total, a P.R. on their snatch or clean n jerk would mean the whole world for them. We can train for years just to add 1kg to your snatch or clean n jerk max. It took me 3 years to add 2 kilos to my clean and jerk max. Still I'm waiting to P.R. my snatch max. Everything will change for you when you change your mindset.

Motivation and sense of urgency
I want you to think about the last time you were so motivated to pursue a passion, an obligation, or to achieve something out of the ordinary. It requires an absolute sense of urgency to protect and finish an obligation that can cost you. Take for example, if you just became a parent your mindset has shifted from thinking about you to now having the obligation of raising a child. Parents would understand this obligation. Think about the last time you entered a competition and how serious your training got especially if you were a contender to place. I remember, several years ago I would train twice a day for 3 days during the week. I would do my squats at 6am in 39 degree weather 3 days a week!!! Then in the afternoon train doing my snatches, cleans and accessory work. I didn't mind the training since my hunger to succeed was so high. In addition, I had a sense of urgency that drove me to succeed.

Mindest
Everything will change for you when you change your mindset. The sense of urgency will come for you when your motivation to succeed is so high that your energy will be so focused on becoming stronger that you will do whatever is necessary to succeed. This is the great change. This is the change you've been looking for that will grant you the gainz you've been wanting.

Wanting and Needing
Lastly, there is a difference between wanting and needing. You might say, "I want to snatch 100kilos." "I want to squat 200kilos." But wanting is not going to be enough for you to push yourself to the next level. A need and having a strong need to succeed will give you that sense of urgency. Many powerlifters WANT to deadlift 900lbs. In strongman, IF you don't deadlift 900lbs you will not advance to the next round!!! This is the major difference! You can see that having a strong NEED will push you to succeed.

Change your mindset. Look for a reason to succeed by having a sense of urgency. Do you want to get stronger or do you need to get stronger? It's up to you.

Coach Cano

OLYMPIC WEIGHTLIFTING TEAM!!!!! JOIN OUR TEAM!!!!

2016-06-26T21:21:00.001-07:00

We're team Valhalla. We train out of The Training Hall gym and we are a USAW official club.

MEN'S team: we already have an ongoing men's team and we compete and train together.

WOMEN'S team: we are looking for girls for a women's team

Seeking lifters as young as 14 years and up!!!

Join our team and become the strongest version of yourself!!!!

I am Coach Cano. Call me at 805-402-6335 or email me at capscave@gmail.com

Looking forward to having you!!!

Sincerely,

Coach Cano (Josué Cano) USAW Coach

Training beyond your limit

2016-03-29T09:17:00.002-07:00

Training gets stagnant and you need to push beyond your limit to reach the next level. However, going to the next level requires breaking down some limitations. Breaking into the next level requires you to walk through fear. It's scary because you've never gone to this level. But it's necessary to reach new heights. It's necessary because it's how growth takes place.

Reaching the next level
The next level is out there beyond your limit. When it comes to strength training your body can do it but have you given your mind the permission to succeed? Have you thought about breaking through? Have you thought about reaching beyond? It's first a mindset. You think about the next level but wonder if you can do it.

Preparing for the next level
Your training should prepare you to take it to the next level. You might have to do things that are uncomfortable such as more reps in a set. You might have to do sets of 5 or 6 rep snatches which might not make too much sense physically but that's not what's it about. Can you mentally go there? Can you imagine completing that many reps? Are you psychologically prepared to handle the loads?

Walking through fear
Going to the next level requires to walk through fear. Because going to a place you've never been to can be scary but it's only because you've never been to the unknown. It's the unknown that scares you. We are so desperate to be certain about life. Having certainty is a psychological need because we know what is on the other side. The unknown is scary but it paralyzes you. Fear prevents you from knowing what's on the other side.

All great expeditions required the travelers to venture into the unknown. Such as traveling into the American West, or having astronauts venture into space. It's having the courage to step into the unknown and discover a new world.

Going to the next level is a major step into the right decision. As a rule of thumb, whenever and wherever you feel fear before venturing into uncharted waters, that is your sign to go out into that path. Because that is the place of the greatest growth...the greatest strength is achieved in the unknown.

Coach Cano