Olympic Weightlifting | Overtraining and Recovery

Vasily Alexeev (1942-2011)

2011-11-28T15:19:00.001-06:00

“The ‘Babe Ruth’ of Olympic Weightlifting” is how I describedVasily Alexeev to my wife over the weekend when I learned of his passing. Winning8 world championships (1970, 1971, 1972, 1973, 1974, 1975 and 1977), 2 Olympicgold medals (1972 and 1976), while setting 80 World records, and basicallygoing unbeaten for the eight years at the peak of his career is a testament tohis strength, power, and ability in the sport…doing so in a very competitiveweight class, while being featured on the cover of Sports Illustrated, and profiledon Wide World of Sports is a testament to his legacy and fame.

Photos of Alexeev are available all over the web, but a fewfrom my personal digital collection that I have downloaded over the years arepresented below…including a rare photo of an assumed Alexeev throwing the shot put and theoften discussed photo of Alexeev performing Cleans in the water.

Be sure to check out the collection of Alexeev videos postedby NickHorton at his blog including this clip of his 230kg Clean and Press fromWWS (below), and this excellent photo sequence of a then WR 245.5kg Clean and Jerkphotographed by BruceKlemens.

Movember Fundraiser

2011-11-14T19:41:00.001-06:00

Last week I postedabout the 70sBig-Movember movement to raise funds and awareness for men’shealth, specifically prostate cancer and other cancers that affect men. To date, the 70sBig Movember Team has raisedover $2,500 in just 14-days. To do my part to garner donations for the cause, Iam selling an abbreviated manual [$11] in which all net proceeds will go directly tomy Movember Donation account, and ultimately the 70sBig Donation team.

Earlier this year Iput out the “Next 8-Weeks…”, an ebook which included programs based onStrength, Technique, and a Combination (Hybrid) template. In keeping with the theme of 70sBig, andbased on inquiries from the past few months, I have put the 8-Week Strengthprogram up for sale for $11 for the remainder of the month of November tosupport Movember and men’s health.

Click here to purchase the Strength Program to support Movember

Strength in OlympicWeightlifting is very specific to the key movements and positions used inperforming the competition lifts. So the exercises presented in this program arebasic compound exercises that overload the muscles and movements used in the complifts. For example, exercises such asthe Overhead Squat, Snatch-Grip Push Press, and SG Deadlift may offer great improvementsin strength which should transfer when performing the Snatch competition lift.

This 8-week program is brokendown into two, 4-week cycles. The exercises used in each 4-week cycle remainconstant but the volume (sets-reps) and intensity (%max) changes on a weeklybasis.

Click here to purchase the Strength Program to support Movember
NOTE: This is a downloadable ebook. No physical products will be shipped.
After you order, you will get INSTANT ACCESS to download the ebook onto your computer.
The e-book format is PDF, which can be viewed on Mac or PC.

Feedback on the Strength program has been very good withnumerous lifters reporting PRs in both the strength lifts and competition lifts:

I just finished the first 8 week strength cycle. Prior to starting theprogram I competed in my first meet in about 6 years. I'm a "reentry"master lifter who competed many years ago. At that meet 8 weeks I snatched 100,c & j 125, back squat 160, front squat 135. This week I back squated 183and front squated 153! 4 weeks ago I snatched 112 and c & j 130. So I'mvery excited by my progress. I want to personally thank you.

The goal of the 70sBig Movember team is to raise $5000 inthe rest of the month (about 2-weeks from now). I would like to personally make a big contribution towards this goal andwith your help and purchase I think we easily make our mark. Prostate cancer, and other issues related tomen’s health, is often neglected by the popular media and this is an opportunityto make a contribution to a worthy cause.

Click here to purchase the Strength Program to support Movember

If you have previously purchased the complete “Next 8-Weeks”ebook and would still like to contribute please consider donating directlythrough my Movember donation page: http://mobro.co/doctorhartmanand I will personally assist you via email in customizing any of the programs in the “Next 8-Weeks” based on your current goals.

Together, we can help raise awareness for Men's Health. I hate cancer and you should too...please consider making a donation or doing something to help the cause.

70sBig and Movember

2011-11-04T10:10:00.000-05:00

I recently had the opportunity to be a guest on the70sBig.com podcast with my buddy, the mayor of 70sBig, Justin Lascek. You can find the interview: HERE

Most of the interview deals with Olympic Weightlifting;including my thoughts on the recent Pan-Am Championships, a lengthy discussionon Technique and the Coaching of Technique, BlackBox Strength &Conditioning, and Weightlifting Fashion…a red, white, and blue singlet with anairbrushed screamin’ eagle anyone?

Check out the interview: HERE

Also on 70sBig.com this month is information about asite-based Movember Fundraiser. If youdon’t know, Movember is a movement where men grow facial hair during the monthof November in an attempt to raise funds and awareness for men’s health,specifically prostate cancer and other cancers that affect men.

Justin has started a 70sBig Movember donation drive in anattempt to “To plunge a Valyrian-steeled sword into the heart of cancer,watching it's black hissing blood spill forth across the ground and it's facecontorting in defeat...ONCE AND FOR ALL”. Cancer has had a profound impact on my family over the years, and anycause that helps raise funds to eliminate cancer is something I proudlysupport.

Power Clean Program

2011-08-29T00:01:00.017-05:00

As previously mentioned on this blog, BlackBox Strength & Conditioning is hosting a developmental weightlifting meet at our facility in Fort Worth, TX on Sunday, Sept. 25^th. This meet is unique in that it is a “Clean” competition, meaning only the Clean portion of the Clean & Jerk will be contested. To register for the meet click here: http://blackboxfwcleancompetition.eventbrite.com/

The meet is unsanctioned and open to all competitors as a means to introduce all-level of athlete to an actual competition…and the small nuances which set it apart from just training. Weigh-ins, judges, planned attempts, having to wait while other competitors attempt the same weight, potentially following yourself, etc., are all unique to competition day, and the goal of this meet is a 1^st step on the road to hopefully many future Olympic Weightlifting competitions.

The original idea was to host a “Power Clean” meet, to provide an entry point to any athlete who may use the power clean in training, but we later decided all cleans (power, split, full) are welcome to compete…and honestly this will make the judging much easier.

Now that I am back coaching on a regular basis I ampreparing several lifters (both competitive and previously non-competitive) forthis competition. Outlined below is a4-week program that will be used by several lifters as they prepare for thismeet. This Power Clean Program isdesigned to maximize the ability in the power clean (clean) over the next monthwhile also addressing the snatch and jerk in a somewhat lesser extent. Keep in mind this is just a snapshot of whatwill be occurring in the gym over the next month, day to day changes are verylikely based on the needs of individual lifters.

Feel free to ask questions below, or drop them on myFacebook page. Hope to see you at themeet next month: http://blackboxfwcleancompetition.eventbrite.com/

Doctor Hartman (BlackBox FW) Power Clean Program

Week 1 – BaselineTraining

Day 1

Back Squat 3 x 3 @ 90%

Power Clean 3 x 2 @ 80%, 3 x 1 @ 85%(9 total reps)

RDL 3 x 5

Day 2

Snatch 5 x 2 @ 70%

Power Clean + Power Jerk 5 x 1+1 @ 70%

Front Squat 3 x 3 @ 85%

Day 3

Snatch 3 x 1 @ 80-85%

Clean & Jerk 1 x 1+1 @ 75, 80, 85,90%

Clean-Grip Deadlift 1 x 5 @ 100%cj

Week 2 – Loading

Day 1

Back Squat 2 x 2 @ 90%, 2 x 1 @ 95%

Power Clean 3 x 2 @ 80%, 3 x 1 @ 85%,3 x 1 @ 90% (12 total reps)

RDL 3 x 5

Day 2

Snatch 5 x 1 @ 75%

Clean + Jerk 5 x 1+1 @ 75%

Front Squat 3 x 3 @ 85%, 3 x 1 @ 90%

Day 3

Snatch 1 x 1 @ 80, 85, 90%

Clean & Jerk 1 x 1+1 @ Max

Clean-Grip Deadlift 1 x 3 @ 110%cj

Week 3 – Max Effort

Day 1

SnatchUp to Max; 1x1 @ 70, 75, 80%

Clean& Jerk Up to Max; 1x1+1 @ 80, 85, 90%

*Work up to a max Snatch and C&J; drop the weight down then perform the prescribedreps based on daily max*

Day 2

Snatch 5 x 1 @ 70%

Power Clean @ Max

Front Squat @ Max

Day 3

Power Clean 3 x 1 @ 80-85%

Clean & Jerk 1 x 1+1 @ 75, 80, 85,90%

Clean-Grip Deadlift @ 120%cj

Week 4 – Competition

Day 1

Clean & Jerk 1 x 1+1 @ 75, 80, 85,90%

Front Squat 1 x 1 @ 80, 85, 90%

Day 2

Snatch 5 x 1 @ 75%

Power Clean 1 x 1 @ 80, 85, 90, 95%

Day 3

Power Clean 3 x 1 @ 75%

Front Squat 3 x 1 @ 80%

Day4

CompetitionMax

FIT Happens

2011-08-24T00:01:00.003-05:00

As you may have read on Facebook, or on a handful of other sites, an awesome new book ~~looms on the horizon~~ is now available...FIT. The brainchild of Dr. Lon Kilgore, the FIT project started as brief resource to address many of the common misconceptions about fitness and what it takes to program the elements of fitness: Strength, Endurance, and Mobility.

Over time the project grew into a 300+ page book and something that could benefit anyone looking to improve fitness. Justin Lascek (of 70sBig.com) and I were recruited to add content to the book, and together the three of us worked our collective butts off to put out a high quality publication. From the back cover...which summarizes the concept behind the book nicely:

Fitness is hard. Very hard. Everyone knows it is, but everyone is also willing to risk time and money on the mythology of easy fitness. If anyone, ANYONE, tells you that there is an “EASY” way to fitness, they just want your money. FIT is a book about how to get fit. It defines what fitness is in measurable, observable, and real-world terms. There is no mumbo-jumbo, just facts, practical information, and a logical approach to creating fitness from the first day of training through the day you reach your goal in fitness. No other training resource provides the reader the programming basics to specialize in one component of fitness or seamlessly program for comprehensive fitness and take the trainee from beginner to intermediate then to advanced and beyond - it’s a book for a lifetime of training. Exercise is dangerous - from 1 yard to 100 miles, 1 pound to half a ton, on land, in the water, on a bike - hazards abound and you need to pay attention to what your body tells you. But the body can adapt to much more than we give it credit for. If you use the concepts in FIT - no excuses, no whining, no shortcuts - and just get to the gym, garage, or wherever, and train hard, you will amaze yourself with results and how fast they are earned.

Click here to order FIT

Essentially, FIT provides the "why" and "how" of the purposeful integration of strength, endurance, and mobility training; address the misinformation associated with fitness; and gives the readers the knowledge to make decisions regarding fitness. While the applications and understanding of fitness (and the three components) have been well reported, there has been a void in a single source of information which provides a clear voice…and FIT fills that void.

The Multi-Element Fitness written by Justin Lascek currently clocks in at an impressive 20,000 words and provides examples to take someone from novice to advanced stages and, FWIW, is alone worth picking up the book.

FIT is now available exclusively through Amazon.com with the Kindle version slated for release October 1st. The working Table of Contents is listed below, and for more information and excerpts be sure to check out and "Like" our Facebook page: facebook.com/theFITbook.

FIT: Table of Contents

Fitness -What it is

Fitness Adaptation - How we become fit

Strength

Endurance

Mobility

Multi-Element Fitness

Strength Exercises

Endurance Exercises

Mobility Exercises

Getting Ready to Train

Physics, Physiology & Food

Exercise Performance Standards

DFW Coaching and Competition

2011-08-17T06:45:00.000-05:00

A new opportunity has presented itself and I am very excited to announce that I will be coaching and developing Olympic Weightlifters at BlackBox Strength & Conditioning in Fort Worth, Texas...http://blackboxfw.com/2011/08/new-weightlifing-coach-and-classes/

The past 5 years, 99% of all my coaching endeavors have been through online program design and consultations. While that area of coaching has been going very well, and still available to those outside of Dallas-Fort Worth, there is something I have really missed about being on the platform with a lifter as they progress from learning the lifts on Day 1 and working hard weekly until their first competition and beyond. I have had to turn down similar opportunities in the past but in this case, the timing, facility, and colleagues (Dutch Lowy and team) made it impossible to pass up. This also means some good new content for the blog. Look for more specific programming examples, athlete profiles, and technique and training videos in the coming months.

I will lead an early morning crew (6am…Rise & Grind!) on Mon, Wed, and Fri starting next week. I am also available for private and small group coaching that focuses mainly on developing and reinforcing good technique. These sessions are usually filmed and we review each and every lift if necessary until good things happen. These sessions obviously occur outside of the 6am time slot, so if you are only in the area for a limited time, or willing to travel, we can figure something out.

More info is available through the facility web page: BlackBoxFW.com and I will update the information listed under Coaching on this site soon. Any other question can be sent directly to me via email doctorhartman [at] hotmail dot com.

Along those lines, BlackBox Weightlifting is also hosting our first developmental meet next month. In an attempt to try something a little different, we are putting on a Clean meet on Sunday Sept 25^th. In what was originally going to be a "Power Clean" meet for just the gym and a few area athletes as a test run, it is actually growing into a pretty decent sized event with lifters coming in from out of town. We are putting together some of the final details, including prizes (maybe $$$).

Info and registration can be found here: http://blackboxfwcleancompetition.eventbrite.com/

In addition to the meet there will also be a Roundtable Seminar following the meet (free for everyone) that I will be taking part in...topics here are wide open but will hit on the usual topics of technique, recovery, etc.

Talent

2011-08-07T20:45:00.000-05:00

A fairly popular discussion on the interwebz of late revolves around the idea of talent, or lack there of, and US Weightlifting.

The US model of talent identification and development might be best described as a talent funnel. In this case, large numbers of athletes are encouraged to participate in a variety of sports, and via the process of natural selection, those individuals with the innate characteristics to succeed or with the innate characteristics needed for success in that particular sport, become better, gain reinforcement, are enrolled in programs with increasing quality of coaching and higher levels of competition.

Over time, these are the athletes who develop to the highest, and hopefully, internationally competitive level. Think of this as the youth to high school to college to the professional level seen in most team sports. In many individual sports, such as weightlifting, the funnel is not as defined due to lack of participants at the wide end and lack of professional opportunities at the concentrated end.

It is thought that if the number of participants (or talent pool) was to increase, the performance at the concentrated end would improve. The talent pool argument is something I have debated for a long time and something that I am not sure there is an easy answer for or against either way. A greater number of competitors could dramatically improve results and our worldwide standing, but I do not think it is the final answer.

Marathons have 10s of thousands of participants every single weekend in this country, more than any other country. Currently, our best American marathon competitor Ryan Hall is ranked around 10th in the world. Since the mid-1970s we have had a greatest number of competitive distance runners of any country yet our worldwide standing has remained stagnant. Same argument for soccer; it has been one of the top youth participant sports in the country for at least 25 years. It is a high school varsity sport and numerous college offer athletic scholarships. Our worldwide standing has not improved much in the past 40 years, and for the past 20, it has been said we are on the verge of breaking into the top but it has yet to happen. We could also throw the American past time of baseball into the argument. It is "our" sport but we have lost our status to many of the Latin American countries.

In all of these sports (Marathon, Soccer, Baseball), countries with less than half our population and a 1/3 of our resources routinely kick our butts in international competition.

Numbers will definitely, definitely help us improve from the high 20s where we currently reside, but to get in the top 5 and eventually on the medal platform, we need more than just more average lifters. There needs to be a systematic plan for the development of talent if and when it arrives at in the sport. Additional thoughts will come in a future post regarding the development of talent specific to weightlifting in the US.

Optimal Sleep

2011-07-25T05:01:00.006-05:00

The importance of sleep as a means of recovery from training cannot be understated. Outside of a drastic change in nutrition or injury, nothing can have as big an immediate impact on performance as poor sleep the night before an important training session…as the father of a newborn this has recently hit home in more ways than one.

In my experience, optimal sleep really comes down to two main areas which need to be accounted for every night: Environment and Routine

Environment refers to your bedroom and how it is set-up to ensure a good night’s sleep. Your room should be cool, dark, quiet, and without distraction (i.e. television, computer, smartphone). Your bedroom should be quiet and relaxing and anything out of the ordinary can prevent you from getting the sleep you need, so take the steps necessary to improve the sleep environment; black out curtains, ear plugs, AC unit or fan, etc. A unique tip I picked up from my friend Dutch Lowy of BlackBox FW is to avoid overhead light and instead use lamps in the bedroom prior to going to sleep. The overhead light is similar to that experienced with sunlight, and actually signals the body to wake up, opposite of what we are trying to accomplish.

Routine refers to your actions around falling to or waking from sleep. The time immediately before going to sleep is crucial in that even insignificant actions can have a serious effect on your quality of sleep. Try to do the same things each night before you go to bed. The more regular the routine the better, as eventually your body will begin to recognize that it's time to get ready for sleep each night. Try to go to bed at the same time each night and wake up at the same time each morning. The more consistent you can be about your sleep and wake time, weekends too, the easier it will be to stay in your routine.

Another potential part of the routine that I have used over the years is the “brain dump” prior to bed. Throughout grad school and during the early part of my academic career, stress over deadlines and assignments would keep me up at night. The worry of what needs to happen first thing in the morning led to many semi-sleepless nights. The “brain dump” help fix this problem. 30 minutes before I began my sleep routine I would make a list of everything that need to happen the next day or that was currently on my mind. I would just write it down in a notebook and not think about it until the next day. Some nights the list was 2 pages of important info, and other nights it was a partial grocery list, but whatever was on my mind went on the list and theoretically left my mind temporarily to help in falling asleep.

Maximize your sleep environment and routine and you will improve recovery from training. (Disclaimer-- these tips may not work when in the presence of a newborn baby)

Overtraining vs Under Recovery

2011-07-05T10:30:00.001-05:00

Missed Lift: OT or UR?

I was asked a question on the Pendlay forum over the weekend regarding my thoughts on Overtraining vs Under Recovery. I have spent the past 10+ years researching the theory of overtraining, Grad School (MS and PhD), the Olympic Training Center, and through trial and error on myself and my athletes, and I can honestly say we; coaches, athletes, and researchers collectively, are just now scratching the surface on the topic. I have reposted my comments here as I'd like to get other opinions on this topic...either here in the comments or on the original post.

“What are your thoughts on under-recovery vs overtraining? Any key indicators to be aware of to distinguish between the two?”

Great question for discussion and I am very interested in hearing other opinions on this as well. For the most part, overtraining and under recovery can be lumped together. They both can lead to the development of the other. I tend to define them separately, just for consistency and explanation purposes. Overtraining is fatigue and a decrement in performance due to too much training...or training stress. Under recovery is the accumulation of fatigue and a decrement in performance due to inadequacy of recovery outside of the gym, which includes restoration, nutrition, sleep, etc. I tend to think of under recovery as life stress. So, overtraining is strictly from training, and under recovery is everything else.

Overtraining is real, but it is very misunderstood and grossly overstated by most people. 99% of people will never experience overtraining, and maybe only 5-10% of athletes. Now, fatigue is common and a normal response to training. For full blown overtraining to occur that fatigue would have to accumulate over a period of months. Most people will take a few days off, or an overuse injury limits their training, before overtraining develops. If tendonitis flairs up in your knee and reduces your ability to squat, that is not overtraining. Two separate issue, overtraining and overuse (possibly a future post). Overtraining is a whole system issue which has effects on the endocrine, neuromuscular, and cardiorespiratory systems.

Competitive athletes are more susceptible because of the demands of competition, desire to win, etc., but mostly the inability to take time off due to their sport. Think about a post-collegiate athlete who gave up his day job to move to the OTC to train for the next Olympics, which also means lifting well at Nationals in May, Team Trials in August, Worlds in November, and other competitions throughout the year to keep their resident spot and monthly stipend.

Under recovery is a separate and possibly much bigger issue. Under recovery can effect all trainees regardless of training stress or training status and is caused by things outside of training; lack of sleep, inadequate nutrition, emotional stress, etc. Your life outside the gym has to support what you want to accomplish inside the gym. Things get tricky because of how we ultimately define or diagnose both conditions...a decrease in performance. We all know people that training like crap, eat like crap, and still make improvements. Whereas other people have everything "perfect" and continue to stall in progress. So, if performance does not drop off is an athlete really overtrained or under recovered? Performance can increase or decrease inspite of many things which makes it all the more complicated.

Training Variation

2011-06-23T05:01:00.001-05:00

If you have been following this blog for sometime you might notice a few general themes in how I approach programming the training of competitive Olympic Weightlifters. Mostly that my programs are based around the specificity of the competition lifts (Snatch and Clean & Jerk) in which I emphasize single lifts performed at a higher intensity over repeated doubles and triples at lower weights, and a high frequency approach where the lifts are performed multiple times per week.

I do not like to label it as anything more than "training" but it is what I have seen work over time, and it is how I program the training of lifters with whom I consult.

This approach is used at least 6 months out of the year, mostly in the time periods leading up to competition, with the remainder of the year providing very basic periodization of strength work and variations in training of the comp lifts with a different emphasis depending on the needs of an individual lifter.

In reality, everything works given the right environment, attitude, and personnel. Half the fun of training and coaching is experimenting with new approaches (within reason) and learning to understand what may work better.

The use of planned variation in training; including new exercises, different loading patterns (like the Squat Ladders), or just non-specific movements that are fun to perform can sometimes give a much need break from the same old training day in and day out. Training variation can address weakness, correct errors in technique, and many times the the psychological benefits are more important than the physiological benefit.

Which leads us to this video posted below, appropriately titled "Not just the Snatch and Clean & Jerk". The following is a clip from the Korean National Team training hall posted in 2008. I know nothing of the video besides what is shown here...very unique exercise variations, pulls from various positions, and an emphasis on submaximal weights performed with precision. Although not found in this video clip, the above picture, of an athlete lifting in front of a mirror, was taken from a similar Korean training clip also found on Youtube.

Give it a quick look as it might give you a few ideas of something new to try in your own training. **I suggest watching with the sound off unless you want to hear the Super Mario Bros theme (don't ask, I didn't make it)**

Squat First, Squat Last

2011-06-20T05:01:00.001-05:00

One of the more frequent questions I receive in regards to programming is the placement of squats in a training session. The squat, front or back, is an accessory exercise and as such is given less emphasis than the competition lifts.

However, the relationships between squat load and the competition lifts are pretty well reported, meaning as the squat load increases so will the snatch and clean & jerk, assuming an appropriate amount of time is spent performing the comp lifts in addition to the squats…which is really another post entirely.

For those who have downloaded the Free Training Course or purchased “The Next 8-Weeks” ebook you may have seen that I am in favor of performing the squat either first or last in a training session.

Squatting last is pretty common. The slow grinding nature of a heavy set of squats can induce a large amount of fatigue in a lifter. The timing and coordination needed to perform the snatch and clean & jerk require that you are fresh to receive the greatest benefit. During periods of high volume training, adding squats at the end of the session are a quick and easy way to further increase total volume without having to perform an excessive number of comp lifts, to the point where technique may degrade due to fatigue.

Squatting first in the session is not that common in all training programs. Besides the snatch and clean & jerk, the squat is the most important exercises a lifter can perform and deserves some emphasis in the program. Putting them first, allows you to improve strength and increase training load, and in some cases improve technique in that exercise as well.

Squatting first takes a little getting used to in the sense that the exercise performance immediately afterwards may decrease slightly due to fatigue; but this should improve over time as you are conditioned to the training load. I use squats first pretty frequently in my programs, usually 1-2 days per week but only during periods of training at least 4-weeks out from competition. The time period immediately before a meet requires focus on the competition lifts. Further out from a meet, squatting first allows you to really push the weight used in the exercise which should lead to an improvement in competition total, or at minimum the training loads used prior to competition.

An easy way to adjust your training to squatting first may be to use 2 days per week to squat heavy and then perform the comp lifts (or variations) at a lower intensity. The other 2-3 days per week, the comp lifts are performed at higher intensities first in the session.

Consistency

2011-06-13T05:01:00.002-05:00

One of the biggest problems facing novice weightlifters is consistency in performing the competition lifts. Learning the proper technique is an ongoing process for some lifters, but after a few training sessions (at most a few weeks) most lifters generally know what they are supposed to do with the barbell to successfully perform the lifts. The problem is then being able to perform the lifts with solid technique and under load the same way over and over again.

This is often the limiting factor in progressing further in the sport and advancing their competition total.

Most lifters will say they struggle with learning technique, when in reality they struggle with the ability to consistently demonstrate the same technique.

One day everything flows smoothly and the lifts are quick, crisp, and everything feels right. Then, for whatever reason, everything falls apart. The bar doesn’t go where it is supposed to, everything is out of place, and nothing is in sync. We have all been there…even for the best lifters in the country, as I have seen it occur. The main difference between the advanced lifters and the up and coming novice is usually the time between “those days”. The advanced lifters maybe has one a month, where the novice has them much more frequently. Sort of like a golf swing. Anyone can hit it perfect once or twice a round, but what separates the Pros from the Joes is the ability to do it every round.

The best way to develop consistency is practice…years and years of practice. One of the major shortcomings of the US lifters at the international level is time in the sport compared to lifters in Europe and Asia. Catching up is possible, but it will take time. For those who came to the sport late, or those that do not plan on making competing in Olympic Weightlifting a life long pursuit, years of practice may not be an option so here are a couple of basic suggestions:

Choose a program that enables you to perform the competition lifts at a high frequency. I have written about this is some detail previously (Frequency, Programs), and there are numerous examples of effective programs, but for a new lifter you have to perform the lifts if you want to get better at the lifts…novel concept, I know. For those who come from a powerlifting background or bodybuilding, it is still not uncommon to only perform an exercise one time per week (i.e. Bench Press of Monday, Chest Day). To compete in Olympic Weightlifting this is not really an option. Everyday has to have some form of competition lift, performed with some level of effort. This does NOT mean that you are neglecting “strength” work by spending more time training the comp lifts; it just means you are practicing your sport, like any good athlete.

Every set and rep has to be performed as close as possible. This does not mean just the Snatch and C&J.; but also all similar exercises. Take an extra second to ensure the placement of the feet, the grip width on the barbell, and the rhythm with which the lift is identical. When using accessory exercises, this is equally important. If performing a Hang Snatch, make sure the grip and where the bar contact the hips is the same as when performing a Snatch or Power Snatch. When performing a RDL, use the same grip and stance as when performing Cleans. Even on somewhat minor, insignificant movements, strive for consistency. If you are performing the Press, and the bar is cleaned from the floor to the shoulders, do it as you would an actual Power Clean…even if is “only” 50kg. The extra practice is good for you.

I may revisit this topic in a future post as I think there are many little things that can be helpful. If you have something that you have used to help with your consistency, and you think it will benefit others, drop a comment below.

On the Minute

2011-06-06T05:01:00.003-05:00

Now that I am back training in a real Olympic Weightlifting gym (BlackBox FW) my frequency and consistency of performing the competition lifts will increase drastically over the next few weeks. In order to condition my body to handle the increased workload and work on technique, I am going to revert back to a “system” that was used back in the WFW days with good success…One Rep on the Minute.

I first used this plan during my time working with Glenn Pendlay, with the concept borrowed from the Westside Barbell Dynamic Effort days, where a submaximal weight is lifted with limited rest periods used between sets, usually performing one set every minute. For my purposes every other training session will start with 8 to 12 reps, up to 20 in some cases, in the Snatch and Clean & Jerk with a timer set and every minute that comes off the clock a rep is performed. Most days only one weight will be used for each exercise, a weight heavy enough to get a solid training effect but also light enough to perform all reps, other days the weights may range from 70-85% of Max depending on the day. The remainder of the session may include squats or more competition lifts performed at a higher intensity with longer rest periods.

Training Example:

Snatch; 8-12 reps on the minute @ 75%

Clean&Jerk; 8-12 reps on the minute @ 75%

Front Squat 3 x 3 @ 85%, 3 x 1 @ 90%

Rack Jerk up to Max, then 3 x 1 @ 85%

It has been a few years since I trained like this so we’ll see what happens in the coming weeks. I prefer this method over doubles and triples (sets of 2 and 3 reps) because it allows me to focus on the set-up and execution of one rep at a time. The timed interval helps keep everything on task and forces your body to adapt pretty quickly to performing a high number of lifts in a short period of time.

BlackBox Weightlifting

2011-05-31T05:01:00.005-05:00

Since moving back to Texas my own training has been hit or miss...mostly miss. I’ve been able to string together a few good weeks here and there using the local fitness center / athletic club, and my own garage, but nothing spectacular.

That all changed with an email I received two weeks ago. Dutch Lowy, a former top-ranked "Games" competitor and now a full-time Olympic Weightlifter, was opening a brand new facility in Ft Worth, TX (my new home town) and invited me out to train. Never one to turn down an invite to a new gym, I was there a day later, weightlifting shoes in hand and ready to see BlackBox Strength & Conditioning in person.

Needless to say I was not disappointed; BlackBox is the real deal. Dutch has put together an awesome facility. Multiple platforms, full selection of Pendlay Elite bars and bumpers, jerk and pull boxes, and everything else an Olympic Weightlifter needs to succeed. Much more than just great equipment, BlackBox offers great coaching and the overall atmosphere that my training was missing. Training alone in my garage was fine, but there is something to be said about looking down a row of platforms and seeing guys out lifting you to really bump up the motivation.

BlackBox Strength & Conditioning is the only facility in Ft Worth to provide exclusive Olympic Weightlifting training sessions throughout the week in addition to general strength and conditioning classes. Every session is staffed with coaches, and there is a chance you might even see ol’ Doctor Hartman in there doing his best impression of a real weightlifter.

If you are in the area and would like more information including schedules and location, checkout http://www.blackboxfw.com or contact Dutch Lowy at dutch [at] blackboxfw dot com…you will not be disappointed. Also be sure to checkout the BlackBoxFW Youtube Page for videos and highlights from the weekly training sessions.

It's Wedding Season

2011-05-12T11:53:00.000-05:00

Given that “It’s Wedding Season”…ala Vince Vaughn and Owen Wilson, “You sandbaggin’ SOB”…we’ll use that as the theme for this weeks post.

Something Old:

The Transfer Effect series of articles went over pretty well a few months back. The transfer effect is a phrase used to describe the degree to which a general movement promotes adaptation in performance of a specific skill. When selecting exercises it is necessary to choose those that have the highest degree of positive transfer potential.

If you are a new reader, or missed them the first time around, you can find them here:

Transfer Effect Transfer Effect II Transfer Exercise Selection

Something New:

Few training programs have been given as much attention in recent years as the Texas Method, as a program intended to improve strength in the non-beginner, but not quite advanced athlete. The exercises will change based on training goals, but the gist of the Texas Method is something like this:

Monday: 5 sets of 5 reps (same weight for all sets, trying to increase each week)

Wednesday: 2 light sets of 5 (usually 10-20kg less than Monday)

Friday: Max set of 5 (4-5 sets of 5 reps, increasing weight each set, and trying to set a new record each week)

This basic outline has been taken one step further by Justin Lascek (the Mayor of 70sBig.com) who has written a new ebook that is an excellent resource and guide for the application of the Texas Method. 64 pages, 25,000 words, and over 30 tables, figures, and pictures that lays the foundation for basic programming, outlines the Texas Method template, how to transition into it, how to progress and tweak it, and how to use the Texas Method for various sub-goals like swollertrophy, conditioning, and power development.

Check it out here: The Texas Method E-book

Something Borrowed:

Two recent threads over at the Pendlay forum that may be of use:

Noake's Central Governor Model

Recovery

I maintain the Recovery sub-forum over there and try my best to post / answer questions related to the recovery process and the stuff that you can do outside of the gym to make the training inside more effective.

Something Blue:

Are we friends on Facebook yet? Why not? http://www.facebook.com/doctorhartman

High Frequency Program

2011-05-03T12:40:00.000-05:00

In the last post (Increased Training Frequency), I suggested that frequency, much like volume and intensity can be manipulated to stimulate improvements in performance. To do so, it may be necessary to eliminate certain exercises to allow more opportunity to train the important exercises.

“If it’s important, do it everyday” – Dan John, A Philosophy of Strength Training

For the competitive Olympic Weightlifter this could be as simple as working solely on the competition lifts and a squat exercise every training day. In lieu of working to maximal everyday…which may be effective, but not ideal for everyone…there are several ways to arrange the training. A very basic set-up might look something like this:

Example: Workout A and Workout B (I know, clever name…)

Workout A - Snatch 1x1 @ 75, 80, 85, 90, 92-95%

Clean & Jerk 1x1 @ 75, 80, 85, 90, 92-95%

Squat 1x3 @ 87, 90, 92%; 1x2 @ 87, 90, 92%

Workout B - Squat 5x3 @ 80%

Snatch 8x1 @ 75%

Clean & Jerk 6x1 @ 75%

*Exercise Sets x Reps @ % of max

Workout A is higher in average intensity, while Workout B is higher in total volume.

On a typical 3-day per week schedule it would go A-B-A, B-A-B, A-B-A, B-A-B over the course of 4-week cycle. Both workouts are performed 6 times during the 4-weeks, and more importantly the Snatch, Clean & Jerk, and Squat are performed every training day. The exercises stay constant, and only the loading parameters of volume and intensity (and order) change for a given training workout. Any other variation could be applied to a given workout assuming the exercises stay the same; this could mean working up to a maximal lift in each exercise or changing the order of exercises, starting with C&J rather than Snatch, etc. Maybe you get a little crazy and Squat at the beginning AND end of the workout....

This same example could be used with a 4-day per week program just with an A-B-A-B format. Not to confuse the situation but a Workout C could also be added (maybe one of the possible variations from above?), just as long as it is limited to Snatch, Clean & Jerk, and Squat.

When presented with this type of program the usual response is something along the lines of: “But what about X…” What about it? For this block of training, only select those that are most important. I have previously said Top 3, but it could be Top 4 or 5. The point being, only select those exercises you need, and then only perform those exercises. You will have ample time to experiment and add exercises in subsequent cycles but sometimes you can achieve more via subtraction rather than addition.

Increased Training Frequency

2011-04-25T14:00:00.001-05:00

Any positive change in performance is connected to our ability to adapt to the training program, given that the program is based on a progressive overload in training load over time. In long term training plans the improvement in performance will continue as long as the athlete continues to adapt. Once adaptation occurs it is essential to increase the training load usually through an increase in volume of training or intensity of training but rarely through a change in training frequency. Meaning, volume of training will always be determined by the desired intensity of training. As intensity increases, by definition, there has to be a decrease in training volume. So, those variables will change but only proportional to one another.

Many athletes who are not professional and train recreationally do not have the ability to increase the frequency of training (usually determined as number of training session per week) as this requires adding more days to an already busy week. Be it school, work, or family obligations, adding more training sessions is not always a high priority.

How can an athlete increase training frequency given a limited number of training days per week? Eliminate and Concentrate. Eliminate exercise that you ‘think you should be doing, and Concentrate on the ones you ‘know you should be using in your training.

Prioritize the exercises used in training, in terms of importance to competition, current strength/weakness, degree of transfer, and technical ability…and then only perform those exercises listed in the Top 3. Simple as that...

Whatever criteria you use to make your list should be based on your current needs in training. Be it strength, technique, overall performance, recovery, etc., but select only the Top 3 exercises and perform no other exercise for at least 4-weeks. At the end of 4-weeks, re-prioritize your training goals, and reevaluate your list. If your list has changed, so then should your training.

By performing the same 3 exercises at each training session you will increase the frequency at which you perform those exercises but not alter your days of training per week. Whereas before, an athlete who trained up to 12 different exercises in a given week may have only performed each exercise once per week for a total of 4 times in a solid month of training, depending on the number days of training it is possible to eclipse that in only 1-week. The volume and intensity of each exercise may have to be adjusted at each training session (addressed in a future post), but the exercise should be limited to only the Top 3 for that given training cycle.

Obviously this is not a long term solution for a number of reasons, but a short term increase in frequency may be enough to continue to produce adaptations. If more days per week are not an option, more exposure to the best exercises should be enough to continue progress.

Interview and Feedback

2011-04-11T11:00:00.002-05:00

I recently completed an interview with Cedric Unholz for his website. The first of which can be found here: Hartman Interview – Part I Hartman Interview - Part II

Highlights from Part I include my background and influences, general philosophy of training athletes, thoughts on the field of S&C, and info related to my research experience and time spent at the Olympic Training Center.

Highlights from Part II include my approach to in-season training for athletes, my thoughts on screening and corrective exercise protocols, a few reading suggestions and some advice (i.e. on my soapbox) about how to develop as a coach.

So, if you ever wanted to know a little more about me, this is your chance...or you could just ask.

Also worth mentioning that some very positive feedback has been coming in regarding the “Next 8-Weeks” ebook I put out 2-months ago, including this thread on the Pendlay forum, which also contains a nice endorsement of my abilities from Glenn Pendlay:

"...if I had a kid at the Olympic trials, and I couldn't be there, Michael is the guy I would trust the most to coach him for me. I guess in short I have a ton of respect for him and his abilities..."

Power Clean Transition

2011-04-06T05:01:00.001-05:00

For many lifters who were self-taught, or poorly taught, at the beginning of their lifting career, the tendency is to catch all lifts in the “power” position. "Power" just refers to where you receive the bar.

Anytime you catch the bar, snatch or clean, in a partial squat above 90 degrees it is considered a power snatch or power clean. When you catch the bar deep in the hole it is called a snatch or clean, this is also called a squat snatch or squat clean. If you start from the hang, it would be a hang power clean catching it above parallel, or a hang clean (hang squat clean) starting from the hang but catching it in the hole.

The transition from the performing a Power Clean to a full Clean (or Squat Clean) can be a hard adjustment. Novice lifters, without a ton of practice performing the lifts, will often spread their legs, in an attempt to lower their body in the catch position. Spreading the legs, rather than squatting under the bar, works somewhat in the short term but long term delays progress. When the legs are spread, meaning outside of normal hip-width or shoulder-width position used when squatting, puts you in a position where you are unable to go under the bar.

The best remedy for this problem is practice; tons and tons of practice. All lifts should be the full lifts until the habit to ‘power’ everything is broken. Even if you catch the bar high, and then immediately squat down, it should eventually work itself out. When squatting down quickly after the catch you still will need to be in a good position to go under, much better than the laid back-legs spread approach. At the lighter weights you will have to force yourself down, but the repetition will be good for you.

Once the bar reaches the maximal height of the pull force yourself under the bar, as forcefully as you pull on the bar, and good things will happen. The heavier the weight, the lower the height of the bar, and the faster you will have to get under into the full squat clean. As I have previously stated; going under the bar is an active movement. Do not let the weights passively pull you down. As legendary American coach Joe Mills instructed his lifters, “stand up and jump down”.

Training Theory

2011-03-28T06:03:00.001-05:00

There is a consistent debate in the Olympic Weightlifting world over which is the best training program. I use the term “best” loosely, because first and foremost, there is NO best program for everyone; if there was one program, we all would be currently using it with great success.

Although explaining performance in the sport of Olympic Weightlifting is a multi-factorial problem there is little doubt that maximum strength is a key component. That being said, strength in the absence of technique is worthless on the platform. To compete and win in Olympic Weightlifting an athlete has to be strong and have the appropriate technique that allows them to lift progressively heavy loads leading up to competition.

However, strength and technique do not exist in a vacuum independent of one another, In my mind, failure to make lifts at 95%+ of maximum is due to TECHNIQUE failure, which is largely due to the inability to maintain the same body position as with lighter loads, which is essentially lack of STRENGTH.

Successful training programs can take on many forms and I would argue that any program will produce results given the right attitude, consistency, and work ethic of the athlete. As long as the training program is used to improve strength and technique simultaneously, and does not favor one quality at the expense of the other, and takes into account the individual needs of the athlete, any program can be successful.

High Frequency Training (revisited)

2011-03-21T05:01:00.001-05:00

Long live The Giant Killer

The idea of training the same movement or muscle group multiple times per week (usually working up to a maximal attempt) is something that is not fully supported by research, but is used by numerous champions in many strength-related disciplines. For those who have been following the 8-week Training Course you have worked up to a maximal weight during most weeks of the course, and on some weeks (Weeks 4-6) multiple times during the week. Despite the lack of concrete physiological "evidence" this period of overreaching is needed to maximize performance. Pushing your body to the limit, and then allowing for sufficient recovery, is a technique that has been used for decades by coaches to ensure their athletes are fully prepared for competition.

My first exposure to higher frequency training was in 2001. Prior to moving to Wichita Falls and working with Glenn, I had been training for ~6 years never once squatted more than 2x per week. My first week with Glenn we squatted 3 times, with what is now the "Texas Method". I remember thinking this was silly, but since he trained 12-year old kids who were squatting more than me, I would give it a legitimate shot. After some initial soreness, I was front squatting for 3 reps my previous best back squat after 4-weeks of training.

Research (mine, Glenn's, and others) demonstrates decreased Testosterone:Cortisol ratio, increase peripheral and central fatigue, and decreased performance during periods of overreaching / overtraining which usually coincides with higher frequency training. But, at the same time, some of the most successful athletes in the world are training this way and improving dramatically over time. Even during my research, when T:C was at its lowest, we still had several lifters set all-time PRs at the end of a week in which we worked up to max 5 times. Research and physiology say one thing, results and performance say another.

The key point for me in all of this is that I really do not "subscribe" to a specific training philosophy; other then to do what is needed to improve. In many ways I try to find the least amount of training necessary to make continuous improvements. There are many examples of athletes using this high frequency training, as well as athletes using higher volume less frequent approaches, so the next question is when do we prescribe each type of training, for how long, and how can we manipulate it to take advantage of the benefits from each type. However, switching from the different approaches will provide a significant training stimulus. We know the greatest adaptations occur, both positive and negative, at the extremes of training, so making the training as different as possible throughout the year might be a logical approach.

Example programs using High Frequency Training principles: Click Here

Squats, Technique, and Ladders

2011-03-14T05:01:00.002-05:00

I received a good training question over the weekend from UK-based strength coach Cedric Unholz related to the recent Squat Ladder post and the training of a beginner weightlifter.

“If you had a beginner weightlifter that is looking to bring the technical lifts up to match their strength levels, would you still tend to squat every workout?
Also, in the same scenario, do you think the ladders would be appropriate or would you stick to a more Texas style programming?”

Yes and Yes. I’ll explain…

In my experience, most new lifters with good strength levels and raw technique in the competition lifts have strength in the wrong places. For example, a lifter with a 160kg back squat and a sub-100kg clean…they are strong enough to clean more, but lack the technique to do so. Obviously, this lifter would need to spend more time performing the clean, but it would be a disservice to their long term development to altogether stop performing the squat. Rather than eliminate the squat, I would change the way they perform the squat to make it more conducive to learning the Olympic lifts.

First, all squatting would take place after the competition lifts so the most attention can be placed on performing those lifts. Front squats would take precedence and the back squat would only be used sparingly, maybe a 3:1 ratio of front to back. Front squats force you to maintain a solid upright posture, and put you in a better position to receive the clean and then stand-up with it. It can be a humbling experience lowering the weight to perform the front squat effectively, but it is only an accessory lift, and the end result, a bigger clean, will be worth it.

I would stick with the “Texas” style of programming the vast majority of the time, but a new lifter will benefit from the Ladder style of programming. The ladder forces you to perform multiple sets (sometimes twice as many than in the traditional Texas format) in a given workout. That means the lifter has more opportunities to squat using correct form and good technique; walking out the weight, setting up, and then performing the lift. It also gives you as a coach more chances to reinforce good technique. The lower number of reps per set eliminates the drop off in technique that occurs later in the set when they are just trying to finish that 5^th rep. I have not tried it yet, but I presume the ladder will work great with the front squat where I typically keep sets in the 2-3 rep range.

Squat Ladders

2011-03-11T05:01:00.002-06:00

After a few questionable months after moving back to Texas, and then a very brief obsession with 20-rep squats, my own training has been going very well of late. I have been squatting 3/days per week, usually 2 days front and 1 day back (M: Front, W: Back, F: Front), with some occasional variation just to keep it interesting.

The past 2-months I have been experimenting with ladders in the back squat on Wednesday. I am sure the idea of ladders has been around forever, but I first read about them 5+ years ago on the old P&B forum where the idea and routine were written up by Steve Shafley. In his original post, and with my recent training, they are used to allow heavy training with decent volume while breaking up some of the monotony of a standard 5x5.

A ladder is basically performing repetitions in ascending order for multiple sets – a set of 1 / a set of 2 / and a set of 3 is one ladder. I have capped my number of ladders at 3, so a typical ladder on Wednesday would be 1/2/3/1/2/3/1/2/3; 9 sets and 18 total reps. With the increased number of sets, and lower max reps per set, you are able to train at a heavier load than you could with a similar volume but different configuration (6x3, 4x4, etc.)

Working off a solid 3-rep max of 150 kg I performed a few weeks earlier, I started my ladder adventure using 120 kg and was able to complete the entire 3 ladders fairly easily. Each week, I added 5kg and tried to complete the entire 3 ladders. Twice (at 140 and 145 kg), I stopped after 2 ladders and used the same weight the following week and completed all 3 ladders.

My progression was as follows: 120kg – 3 ladders, 130 – 3, 135 – 3, 140 – 2, 140 – 3, 145 – 2, 145 – 3, and this week 150kg – 3 ladders.

So, in 8-weeks I was able to move my squat up a decent amount. Next Wednesday I will work up to a new 3-rep max and report back, but I am something in the 170-175 kg range will fall. Looking back the 150 kg 3-RM was a pretty low estimate, and 120 kg was far too low a starting point. If I decide to do it over again, and work up over another 6-8 week period my 1^st week will be in the 85% of 3-RM range and go from there.

Post a comment and let me know if you have ever done anything similar, and end result. If nothing else, I enjoyed trying something new and managed to bump up my squat weights.

Transfer: Exercise Selection

2011-03-03T05:01:00.009-06:00

In the previous “Transfer” posts (Transfer Effect and Transfer Effect II), I tried to drive home the idea of prioritizing the competition movements to succeed in the sport of Olympic Weightlifting and only then choosing exercises that best compliment those movements.

The following is my ideal continuum of exercises in a typical program with a few additional thoughts on exercise selection:

Snatch and Clean & Jerk - Top Priority...this can not be understated.

Power – When performed correctly the power versions (snatch and clean) have the greatest carryover to the competition lifts, assuming the lifter is not hesitant or slow going under the bar, if that is the case you may want to avoid catching the bar high repeatedly as it can create bad habits; spreading the feet too wide, reliance on arm pull, etc.

Hang – This is a great way to train and improve going under the bar. I use a countermovement at the top of the lift, going from waist height to mid-thigh and then performing the lift. While this doest not mimic pulling from the floor, it does allow you to assume the same body position prior to the 2^nd pull. Starting from the high hang position will sometimes put the lifter’s shoulders behind the bar which forces incomplete hip extension. I typically have lifters perform the full lifts from the hang, and reinforce going under with the coaching cue “Pop and Drop”.

Blocks – I have always found lifting from the blocks to be somewhat restrictive and can often force your body into weird positions not seen during the actual lifts. I rarely prescribe lifts from the blocks with the exception of injured lifters (problems/pain pulling off the platform) or those needing a great deal of work in a specific portion of the pull. Blocks provide the advantage of starting at the exact same height with each lift, whereas the hang can have some variation. An alternative to lifts from the blocks, which work on a similar principle, are lifts from a dead stop; pull from the floor, pause for a full 3-seconds at a specific point in the lift, and then complete the movement.

If you do pull from the blocks be sure to invest in a pair long enough to allow you to miss a lift without incident (see video):

Pulls – Not a huge fan of pulls (snatch pull and clean pull), but I believe they serve a purpose. During periods of planned overreaching they allow you to cheaply add some volume to your program, and when training in a fatigued state allow you to pull hard without worrying about the technicalities of completing the lifts. They are, however, at the end of the list for good reason. There are 100s of lifters who can perform a fast, complete clean pull with 200kg, but currently there are only a handful of lifters in the US who can actually clean that weight. They serve a purpose, but they typically have very little carryover to the competition lifts.

Again, just my thoughts on the continuum of lift variations beyond just the competition movements. This may change greatly between lifters, but starting out this is typically my approach. Make sure you have reason to include certain exercises, as well as omitting certain exercises. I will have more thoughts in a future post, but also refer back to some of the previous posts for more of my ideas when you're selecting your exercises outside of the competition movements.

Transfer Effect II

2011-02-28T05:01:00.003-06:00

In the previous Transfer Effect post I suggested that the best way to train the competition lifts is to actually perform the competition lifts. Assuming a basic level of technique exists, to get better in the snatch you need to snatch…repeatedly and with heavy weight. No matter what may be holding you back; flexibility in the bottom position; stability with weight overhead; position off the floor; slow going under the bar; performing the snatch will help correct those problems. This is not to say that remedial exercises are not effective or necessary, but successful improvement in one exercise does not guarantee success in another.

For example: The drop snatch (or snatch balance) is a good exercise to teach the snatch and generally has good transfer to the competition lift, meaning as the drop snatch increases so does the snatch. However, it is an entirely separate exercise, and improvements in the drop snatch can occur without any positive impact on the snatch. While the exercises are similar; the position of the weight overhead and the timing needed to go under the bar will not be identical. So, even though the drop snatch may address a specific weak area of the lift (position under the bar) and performing this exercise in practice should help, the reality it is, performing the drop snatch as a main movement in training is mostly helping to improve your drop snatch.

Lifters trying to increase the load in the drop snatch will figure out the best way to position their feet, the best tempo to go under the bar, and when to extend their arms as to push themselves under the weight. If these positions and timing are not identical to the snatch, you run the risk of having a negative impact (negative transfer) to your competition snatch. Now you are not only attempting to fix problem areas in the snatch, but also address bad habits picked up when performing the drop snatch.

For the record, I seldom have lifters perform the drop snatch for more than anything but a warm-up. In my experience the movement differs enough from the snatch that it leads to future problems. I have coached or consulted with too many lifters who were capable of a drop snatch in excess of 125% of their best competition snatch, so obviously the areas being addressed by the drop snatch were not the weak areas holding back their competition performance. My good friend Damon Fox was a very good lifter, 105+kg Silver at 2002 Jr Nationals, but may have won Gold had the drop snatch been contested; he was honestly capable of a 190 kg drop snatch with a comp snatch of 120 kg. His weak areas were position off the floor and jumping back, which were not addressed by the drop snatch. He also could have won Gold in any event contesting throwing things off his balcony, but that is another story...

When you select any exercise, be sure to refer to the above example and ask yourself the following: Will this exercise have positive transfer on your competition lifts? Is this exercise addressing a specific weakness, and how will it carry over to the platform?

Essentially, you should be asking Why? and How? with every exercise in your program looking for those with the greatest Transfer Effect.

Transfer Effect

2011-02-22T05:01:00.004-06:00

I am 100% certain the best way to improve performance in the sport of Olympic Weightlifting is through repeatedly lifting heavy weights in the competition lifts (Snatch and Clean & Jerk). Call it Bulgarian, Pendlay, Broz, Joe Mills - inspired or whatever, but to lift heavy weights you need to practice lifting heavy weights.

When going through certain phases in training in the old WFW days the training plan consisted of Max Snatch, Max Clean & Jerk, Max set of 3 in the Front Squat almost daily. When the guys would come in to train they would still ask what they were doing that day; my response, “Snatch 180kg, C&J 200kg, Fr Squat 230kg…or as close as possible”

That said, not everyone can handle training in a manner where the goal is to perform only the competition lifts near max repeatedly for day/weeks/months/years on end. Whether it is physical, mental, lack of facilities, lack of motivation, etc the training must be modified to allow them to continue to make progress. This is where the “Transfer Effect” comes into play.

The transfer effect is a phrase used to describe the degree to which a general movement promotes adaptation in performance of a specific skill.

When selecting exercises it is necessary to choose those that have the highest degree of positive transfer potential. To maximize the potential for transfer effect a training exercise must use reasonable levels of movement-pattern specificity and overload. Positive transfer only occurs when the athlete uses exercises that are similar, in terms of load, performance, tempo, and structure, to the competition movements.

Transfer Effect II will give a working example, and a future post (Exercise Selection) will examine which exercises may have the highest degree of positive transfer for the Snatch and Clean & Jerk.

Going Under

2011-02-11T00:01:00.001-06:00

The best weightlifters in the world are the ones who get under the bar the fastest.

In order to lift the most weight possible, a lifter has to have an explosive (complete) 2nd pull while pulling under the bar as fast as possible; any wasted effort pulling the bar upward is inevitably going to slow the lifter from pulling under the bar. All novice lifters go through a similar progression learning the lifts where errors are corrected – eliminate bent arms, finish the pull, catch in the right position, etc. Going under the bar, and doing so fast, is something that is not always taught at the beginning. It is almost assumed that as the weight gets heavier a lifter will naturally go lower under the bar to catch the weight.

For many lifters who initially learned to perform power cleans that better resemble a cheat curl the tendency remains to catch the bar in an upright position. The ability exists to squat under the weight, yet there is sometimes hesitation in doing so. The good news is that this can be improved; the bad news is that it takes time and practice. Speed under the bar comes with repetition; 100s and 100s of repetitions. It is not something that changes over night, but it will happen in time. Obviously, the newer you are to performing the lifts the easier this learning curve will occur. Once you get in the right positions it is just a matter of doing it. Lifts from the hang and high hang, doubles, and eliminating power lifts (power snatch / power clean) from training will definitely help. It is also important to remember that “going under” the bar is an active movement. Do not let the weights passively pull you down. As legendary American coach Joe Mills instructed his lifters, “stand up and jump down”. Squatting under the bar can be seen as an independent act that must occur if you plan to lift heavier weights.

Weightlifting Program Comparison

2011-02-04T00:01:00.004-06:00

Just a quick snapshot for those interested in the differences in a STRENGTH based program and a TECHNIQUE based program as featured in The Next 8-Weeks training manual.

Strength: Example

Day 1

Back Squat 3 x 2 @ 95%

Snatch-Grip Push Press + Overhead Squat 5 x 2+2

Power Clean 3 x 1 @ 87%, 2 x 1 @ 90% (5 total reps)

Day 4

Snatch 5 x 1 @ 85%

Clean & Jerk 5 x 1+1 @ 80%

Snatch-Grip Deadlift 1 x 3 @ 100% (3 Rep Max)

Technique: Example

Day 1:

Power Snatch: 4 x 4 @ 60%, 4 x 3 @ 70%

Clean & Jerk: 3 x 2+1 @ 65%, 3 x 2+1 @ 75%

Front Squat: 3 x 3 @ 70%, 3 x 3 @ 80%

Day 4:

Snatch: 3 x 2 @ 70%, 2 x 2 @ 80%

Power Clean & Jerk: 3 x 2+1 @ 70%, 2 x 2+1 @ 80%, 1 x 1+1 @ 90%

Back Squat 3 x 3 @ 70%, 3 x 2 @ 85%

On the surface, both examples look pretty similar in terms of exercise selection. Closer examination demonstrates a couple key points. Looking (roughly) at the raw numbers: Strength: 49 reps at an Avg Intensity of 88%; Technique 106 at an Avg Intensity of 75%. Volume and intensity of the exercise is what ultimately determines the quality being trained. Changes in the number of reps performed or the load used will dictate whether the exercise is used to improve strength or reinforce technique.

Strength in weightlifting is very specific to the key movements and positions used in performing the competition lifts. Using exercise such as the Overhead Squat, Snatch-Grip Push Press, and SG Deadlift are basic compound exercises that overload the muscles and movements used in the snatch and may offer greater benefit for the competition lifts.

In training to improve technique it is important to remember that positive transfer of training only occurs when the athlete uses exercises that are similar, in terms of load, performance, tempo, and structure, to the competition movements. This is why someone may have exceptional technique with an empty bar, but looks horrible as the load increases in weight.

A Word of Caution

This is just a snapshot of what you can expect with The Next 8-Weeks. The programs in this manual may look simple, but are designed to maximize performance in intermediate-advanced Olympic Weightlifters. Has recently stated (and demonstrated) by the guys over at California Strength; “Olympic Weightlifting is often monotonous, but it is in these workouts that champions day in and day out are built.”

Click here to order The Next 8-Weeks

** Due to the electronic nature of this product, refunds are prohibited **

The Next 8-Weeks...

2011-02-01T17:35:00.012-06:00

In early 2010 I released an 8-week training course as a free download to individuals who signed up for the Doctor Hartman email list.

Thus far, 1500+ people have downloaded the program and have used it with very good results. The program was designed as a meet preparation program for competitive lifters. The two most common questions I have received since the release of the program have been: (1) "My next competition is several months away, how should I train in the meantime?" or (2) "I just finished your program, what should I do next?"

The answer to these questions will usually vary by individual, but I have developed what should be a universal solution; "The Next 8-Weeks... ".

Click here to order The Next 8-Weeks

All athletes competing in Olympic Weightlifting have the same general concerns:

Do I need to get stronger?

What can I do to improve my technique?

Can I train for strength and technique simultaneously?

In very simple terms, this manual addresses these questions by outlining 3 separate 8-week programs and provides direction for the next step; this manual addresses what you should do during “The Next 8-Weeks…” regardless of your goal.

Combined, these programs will provide you with 6-months of scripted workouts to follow to improve your competition total.

The programs provided in this manual are based on nearly fifteen years of experience, coaching, and research. The training methods and exercise prescription listed are those that I have used to achieve fantastic success with my own athletes. It is based on my current knowledge and understanding of the needs and requirements of Olympic Weightlifters.

This 38 page ebook has 3, 8-week programs focusing on STRENGTH, TECHNIQUE, and a combination of both (HYBRID), with nearly 100 training sessions. No more guess work as everything has been completely written out for you!

The workouts in this manual are programs that I have personally used for years and is not for beginners; it is primarily intended for intermediate-advanced athletes with competitive aspirations. By utilizing everything you learn in this book you will greatly improve your performance as an Olympic Weightlifter on the competition platform.

In order to get this manual out to as many interested, competitive Olympic Weightlifters as possible I have priced it at a $27...less than 75% of what I charge for a single custom 8-week training program. If you want to improve your weightlifting ability this is the manual that will help you. I look forward to hearing about your success.

Click here to order The Next 8-Weeks

** Due to the electronic nature of this product, refunds are prohibited **
NOTE: The Next 8-Weeks is a downloadable ebook. No physical products will be shipped.
After you order, you will get INSTANT ACCESS to download the ebook onto your computer.
The e-book format is PDF, which can be viewed on Mac or PC.

clean & JERK

2011-01-27T11:44:00.000-06:00

Following the clean, it seems people either struggle with the jerk or it is merely a second thought after catching the clean. Rarely is someone decent or good at the jerk, the categories of jerk proficiency are limited to poor jerk or great jerk.

A complete write up of the jerk is not possible for a quick blog post, but for the lifters that fall into the poor jerk category (which is many more than you might suspect), many problems can be corrected by first correcting the initial phase of the jerk.

The jerk is basically four movements: the Dip, Drive, Split, and Recovery. These should be self explanatory, but the dip is squatting down and the drive is extending up, the split is the position of the feet when the bar is received overhead, which is followed by the recovery, where you bring your feet back in line.

The initial phase, in this instance, is the Dip:

The dip should occur fast, under control, and with a consistent velocity. The feet should be flat, with pressure through the middle to heel portion of the shoe.

The barbell should not lose contact with the upper chest during the dip, and the hands/ fingers are on the barbell mainly for position. The arms are not supporting the barbell, but really just keeping it in place.

No need for a ruler, but a general rule of thumb suggests the dip should occur by lowering the bar, through hip and knee flexion, a distance equal to about 10 percent of the athlete's overall height. (5’8” lifter = a little less than 7 inches; a 6’0” lifter a little more than 7 inches). Any drastic difference may cause a problem.

Elbows are positioned under the barbell (see photo), and are not to rotate during the dip. Many coaches reinforce athletes’ keeping the elbows “up” or straight ahead to allow the lifter to maintain a more upright torso. Watching the top lifters in the world the past few years, it seems everyone has started to lean towards pointing the elbows down toward the platform.

The reversal between dip and drive is a continuous movement, and not a stop between deceleration and acceleration. Use the potential energy general during the dip to power through the drive phase. Jerk with your hips and legs, and not with your arms.

A future post may address the other 3 phases of the jerk. In the mean time, we can all watch the jerk perfection that is Wes Barnett…

Polish Weightlifting

2011-01-21T00:01:00.003-06:00

Found the below video posted on Nick Horton's blog: The Iron Samurai (great site loaded with Olympic Weightlifting info). It is the first of six training hall videos of what appears to be the Polish national team training from about 3-years ago. Current USAW OTC resident coach Zygmunt Smalcerz appears quite a bit, as does Szymon Kolecki (pictured left, who once C&J 232.5 kg as an 18 year old!). I am surprised by the amount of arm pull used during pulls throughout the video. Most lifters also pull their chest toward the bar as they finish the pull. This is counter to what many coaches teach when performing pulls, where "traditional" technique will have the lifter finish fully extended at the knee, hip, and ankle.

I am somewhere in between these two schools of thought. Artificially extending the pull, and spending too much time in triple extension, is wasted effort that can be better used to pull under the bar. I have also never like the idea of athletes using their arms to pull on the bar after hip extension. Too many athlete will try to use their arms to lift the weight, rather then their hips and back. Likewise, I have always been against pulling the chest to the bar, as this creates bad habits, in my opinion, that lead to missed lifts in front and unfinished pulls.

The recent results of the Polish team, and the success of many of their lifters, may suggest otherwise. Always learning...

Kilgore -- Anatomy II

2011-01-05T00:01:00.011-06:00

In Part I, Dr. Kilgore introduced us to the genesis of Anatomy Without a Scalpel and some of the more interesting concepts presented in the book. Part II looks at, in part, the take home message from the book.

MH: What information will a trainer be able to take from this book? How does learning anatomy help the trainer?

LK: A trainer should be able to better understand how an exercise affects the body of their trainees. So many people look at exercises in an isolationist perspective - one exercise, one joint, one muscle group. I pontificate against this in university lectures, have written essays about it in the CrossFit Journal, and have pushed against the concept in the lectures I did when I was on the road with Mark Rippetoe and the Starting Strength Seminars.

A trainer should be able to use the information presented to produce a better and more efficient training plan for their charges. You would not ask a mechanic to supercharge your engine if you knew they did not know how your engine was built, how it turned the wheels, or what tools they needed. A trainee is paying the trainer to "supercharge" them and it is incumbent on the trainer to know the nuts and bolts of both the trainee's body and the tools (exercises) they use.

A trainer should also end up being better able to identify which muscle or anatomical feature is presenting pain or soreness during or after training. If you don't know anatomy, you can only guess at the site of the problem or hope that you can create a solution that works. Anatomical knowledge takes out guesswork and prompts correct solutions.

MH: What information will an athlete be able to take from this book?

LK: A trainee that trains himself would reap the same benefits as a trainer. Their exercise selection, programming, and assessment of problems will improve. For a trainee who is paying a professional trainer, it can serve as a means of assessing whether the trainer is providing your money's worth.

You phrased the question in reference to an "athlete". For most athletes, they are subject to the whims of their coach. If you want to play, you do exactly what the coach tells you to do. Reading this book might serve as a source of frustration. If the training prescribed by the coach does not make anatomical sense and the athlete questions it, it generally is not a productive situation.

In a perfect world, both the coach and the athlete would both be on the same fact based page.

MH: Are there any plans to offer a seminar or workshop in the future for readers to expand their knowledge?

LK: As I mentioned a little earlier, I used to go on the road with Mark Rippetoe with the Starting Strength Seminars. They were some of the most rewarding educational efforts I have ever delivered. But having a full time academic job and a full time family meant that the amount of travel necessary was not sustainable, so I stopped going on the road. I do miss it. When we did the specialty certifications for CrossFit, I met a huge variety students who all wanted to become better at being trainers. That made teaching fun.

I really don't have any plans for traveling seminars in the near future. However, I plan on producing a series of short and topical fitness anatomy lectures and hosting them on one of my websites or on youtube. Their format is planned to incorporate the talking head (me) in limited quantity, still images, video, animation, text, and voiceovers. My 10 year old son is presently doing stop motion animation and brickmation (one of the bedrooms in the house has been converted to his studio) so I have access to everything to make it happen except the time. I'd estimate that it will be late summer before I get the first wave of lectures up and running.

MH: Are there any other upcoming projects you want to share?

LK: Working at a university, as you know, is always a major and time consuming project and allows only a few windows of productive effort on external projects.

One major project is helping my son Thomas complete his five part stop motion animation series entitled "Gobba Fatt". Its a Star Wars spoof about the misadventures of a very very obese bounty hunter. His scripts are brief but funny, each is built around one visual gag and will end up being about 2 minutes. Producing these will help me learn about video production and hopefully lead to better quality anatomy video lectures later.

I am working with a couple close associates on concept development for a new book. When it is more solid, I'll let everyone know.

And there are always articles I write that get published in the CrossFit Journal. I have had a great working relationships with the journals editors - originally with Carrie Klumpar and now with Mike Warkentin - they afford me the opportunity to present my perspectives on science and exercise to a larger readership than any scientific journal or textbook will ever enjoy.

MH: Thanks again Doc for doing this interview. I know, just like your previous books and articles, Anatomy Without a Scalpel will provide readers with new information and ideas to improve their training. Anatomy Without a Scalpel is available at Amazon.com.

For more information on Dr. Lon Kilgore checkout his complete bio, including article reprints and posters, at Killustrated.com and LonKilgore.com

Kilgore -- Anatomy I

2011-01-03T00:01:00.001-06:00

If you are reading this site there is a very good chance you have heard of Dr. Lon Kilgore, or at the very least you are familiar with one of the books he is associated with: Starting Strength and Practical Programming. To quote our friend Mark Rippetoe:

“Lon has been a national-level lifter since he was 12. He has forgotten more about weightlifting than most people will ever have a chance to learn. He is also a talented artist, a skilled politician, an intelligent, methodical investigator, and a thorough planner. He is responsible for all of the good ideas we've had over the past several years, including Starting Strength, and he likes Guinness.”

I have been fortunate to call him a friend and mentor for nearly 10 years when I had the opportunity to work with him as his graduate assistant. Lon has a new book out, Anatomy Without a Scalpel (awesome title), which is intended to introduce anatomy to anyone who wants to learn. I was able to pull him away from his many projects to answer a few questions about the book.

MH: Doc, I know you are busy with the launch of the book, so thanks again for taking the time for the interview. So, what prompted you to write an Anatomy Without a Scalpel?

LK: I've been teaching a limited scope anatomy course focusing on anatomy relevant to sport and exercise since 2004. Initially I put together a little 100 page manual of laboratory exercises to meet the needs of students entering physical education, fitness training, and coaching professions. I very much hate the financial corner academic book publishers have painted students into and I put the manual on-line for free and easy access to students. Over the following years I kept adding and tweaking until I decided to completely revise and re-illustrate the thing into a hopefully coherent and more broadly useful book.

Another reason I decided to put out a book on exercise anatomy is that a huge number, if not the majority, of personal trainers and sports coaches currently active today did not come from an educational or experiential background where anatomy is part of their preparation. I strongly believe that an understanding of basic anatomy and physiology makes for a better fitness professional, one that makes informed and fact based decisions on training - one that is less likely to fall prey to fiction and fad.

MH: It started as just a “little” manual at 100 pages…what did the final product come out to; pages, illustrations, and pictures?

LK: The book is 324 pages - 310 pages of chapter content. I believe there are about 525 individual photographs and illustrations. About 1/3 pencil illustrations and about 2/3 photographs.

MH: How does this book differ from the current crop of anatomy books?

LK: I think the most striking difference is bound to be that it is all - words, photographs, and drawings - a product on one person. Most anatomy books are written by one person and illustrated by another (or many others). De Humani Corporis Fabrica, one of the most important anatomical works of antiquity, was published by Vesalius in 1543 and was illustrated not by Vesalius but by many contracted artists who observed his dissections (Titian was one such artist). A similar condition continues to exist today, where most anatomy texts include stock illustrations that are used in every other anatomical text from a given publishing company. An author writes the text to accompany the illustrations he or she selects from their publisher's collection of anatomical illustrations (the image rights are owned by the publisher). There are some recent examples of authors hiring specific illustrators to produce unique images, but the end result is still a disconnect between the mind of the author, the hand of the illustrator, and the reader. I can't say that I solved the problem but I gave it a shot.

My book is not a beautiful collection of watercolor plates like Netter's Atlas of Human Anatomy. It is also not an elegant stylized presentation of bodybuilders in isolation exercise poses as in Delavier's Strength Training Anatomy. It is simply me trying to convey anatomical information and practical concepts in pencil sketches, photographs, and words.

The other difference is in the level of explanation. The most popular exercise anatomy book in print has about 400 illustrations on less than 150 pages. Its just images with bullets and blurbs of text - very pretty images though. I've added a great deal of explanation on how to find the various anatomical structures along with information on why they are important and how they function in the real world.

Oh yeah, another difference is that every person appearing in the book is exemplary of the average gym goer, no professional models, no hand picked genetic specimens. These were people who were kind enough to interrupt their workouts and volunteer to be models, frequently on the spur of the moment.

MH: When teaching anatomy, what do you find are the most difficult concepts for students to grasp? How is this addressed in the book?

LK: The single largest problem with mastering anatomy is that it takes time and repetition ... just like perfecting your golf swing, fret fingering on a guitar, hitting a perfect high C with your voice, or hitting the right combination of "a", "b", "x", "y", trigger, button, d-pad, or analog stick to get your character to move in just the right way. I built verbal (text) and visual (drawing and photograph) repetition into the book to hopefully aid in starting the memorization process.

In my classes I encourage students to explore other anatomical resources in their study and laboratory activities. I'd encourage every person interested in exercise anatomy, or anatomy in general, to look at as many different resources as possible. Different views help build a three dimensional image in your head. I'm personally looking forward to diving into Google's new explorable human body application. Learning never ends. Repetitions continue to mount.

MH: How did writing this book change your thoughts on the study of anatomy? Learn any new or interesting facts?

LK: When you start digging into the "how" of how we know things, you will often be surprised.

I used to think in traditional anatomical terms - very static, very isolationist, very black and white. This is not the situation with the human body, there's lots of gray. My experiences teaching students wanting to become fitness professionals along with my writing and illustrating efforts in Starting Strength and Practical Programming made me have to reform my presentation of anatomy to be less conventional. The first 8 chapters of Anatomy Without a Scalpel are me reframing how I approach and apply anatomy. The last 10 chapters, by nature, are less creative as they present the basic features of exercise anatomy, but I do hope they portray a more dynamic approach to learning standard anatomy.

I was quite surprised to find out that although there is a published "average" fiber type distribution in human muscle, we don't really know anything about the average human. There are two basic cadavers studies, each with about a half dozen specimens, that form the basis for fiber type profile extrapolations. Extrapolating data from 12 individuals to be representative of over a billion others is probably a stretch. It is also these two studies from which the data about muscle pennation angles have been derived.

When I was delving into foot anatomy, it led to an investigation of footwear design. I was truly surprised that what I was led to believe about shoe design and performance was a fiction. Not a malicious fiction but one of a he-said-she-said nature that was not based in fact. Regardless of the means of dissemination, "high performance" shoes generally do the opposite, decreasing performance and increasing exposure to potential injury.

There are lots of similar findings spread throughout the book. I want the readers to be exposed to facts regardless of whether they conform to convention or not.

Part II of the interview with Dr. Lon Kilgore will address the take home message for athletes and coaches...

American Open 2010

2010-12-13T18:01:00.000-06:00

American Open 2010 Men 85 and 94kg from Jocelyn Forest on Vimeo.

Meet Preparation

2010-10-01T12:19:00.004-05:00

I have received a handful of emails the past few weeks from lifters that are competing in the 2010 American Masters in Savannah, GA next month. The emails usually ask if the 8-Week Training Course in an appropriate plan for an older, master’s level lifter leading up to the meet. I have found over the years that most, but definitely not all, of the masters athlete I have worked with can handle the program with little to no revision. The biggest problems occur in Weeks 4 & 5 (which take place starting next week for the meet on Nov. 6/7) where both the volume and intensity of training is turned up a notch. This brief period of intense training is followed by a few lighter weeks or taper leading into the comp. The periods of lower work should allow for recovery and regeneration in order to maximize performance at the competition.

There are a few modifications you can make to Weeks 4 & 5 of the program to help the master athlete:

1- Do not change your routine. I think recovery methods such a massage or chiro adjustment can be a benefit to training, but this is not the week to experiment. When you add a new treatment method to your program your body has to adapt. Allow your body to adapt to the actual training and not the recovery method during these weeks.

2- Drop Session 2b from the program. By removing Pulls and Squats during these weeks you should be able to focus more on the competition lifts. Pulls and Squats are just a cheap way to increase the volume and really push the body during this time, but it can take away from performing the comp lifts. Dropping 2b also saves you another trip to the gym which I know is always hard for the master’s athlete.

3- Spend your off time in Week 4&5 away from the gym. If you are not supposed to be there, stay the heck away. That means no “extra” work; bis, tris, and abs, can wait an extra week. Don’t think about the gym when you are home, try to relax and recover and get all of your travel arrangements for the meet squared away. You really do not need to stress about planning travel the last week before the meet, might as well get it out of the way now.

Just a few quick suggestions that I hope help you prepare for the meet. Drop me a line if you are competing next month, or think about posting over at the Pendlay forums. We are building a nice little community over there and the more members we can get the better.

Professional Weightlifting Opportunity

2010-09-24T11:43:00.006-05:00

California Strength is looking for 2-3 lifters who have the potential and desire to reach a high standard in Olympic Weightlifting to join their Elite team. Qualified lifters will receive a stipend to cover living expenses and will live and train as a full-time professional lifter in the East Bay area of Northern California.

Lifters accepted into the program will be coached by Glenn Pendlay, will be provided free of charge with the supplements, nutritional advice, physical therapy, massage, and other recovery methods needed to train at this level, and will train daily with National and International level athletes. You bring the talent and work ethic, they will provide everything else.

If you are interested, please contact Glenn Pendlay at glennpendlay [at] yahoo dot com to arrange a recruiting trip. California Strength will provide a plane ticket and accommodations for qualified athletes.

Whatever happened to...?

2010-08-12T17:12:00.001-05:00

Jaber Saeed Salem first appeared on the Olympic Weightlifting scene at the 1999 World Championships, lifting as Yani Marchokov, where he earned a Silver medal, beating Hossein Rezazadeh in the process,and seemed poised to do really big things in the sport as a +105kg lifter. A fourth place finish at the 2000 Olympics in a very competitive class (460 kg total), and then winning the 2001 World Championships. The attached video is a clip of him training in the days leading up to his victory in the 2001 competition.

After this he was plagued by injuries, although he was very competitive at the 2003 Worlds where he earned Gold in the snatch before withdrawing from the competition, and placed at the Asian Championships in 2005 & 2007. He never was able to return to compete in the Olympic games and never again approached his 460 kg total in 2000. Whether he was a victim of the Bulgarian system, is up for debate, but there is no doubt he was a bad dude when he was healthy. The attached video is from the IronMindVideos channel on YouTube. IronMind produces the world-famous "training hall" tapes and does a great job of posting clips from their videos on YouTube. Definitely worth checking out.

Taranenko v. Kurlovich, 1987

2010-06-23T12:49:00.001-05:00

Saw this posted by Sean Waxman today and thought it deserved to be re-posted here. Video from the 1987 USSR Championships: Leonid Taranenko and Aleksandr Kurlovich going head-to-head for the gold. Attempts listed below. The video is in Russian, and the B&W with the "Terminator" music adds to the drama.

It is not very often you see a 470 kg total (!) finish with a Silver Medal.

Snatch
Gunyashev 195,197.5,200
Taranenko 200,207.5-, 207.5
Kurlovich 205,210,216-(wr attempt)

Clean and Jerk
Taranenko 245,265 (wr attempt)-, 265
Kurlovich 250,260 (total wr attempt), 265 (wr attempt)-
Taranenko won the competition with 472.5 kg total, Kurlovich came in second with the 470 kg

Junior Worlds - Chinese Weightlifting

2010-06-16T06:05:00.002-05:00

Glenn Pendlay is currently coaching Team USA at the Jr. World Championships in Sofia, Bulgaria. He has been posting regular updates on his forum with insights into how the rest of the world is training in the days leading up to the competition. I found his observation of the Chinese national team to be particularly interesting. A brief summary is below; the entire thread can be found here:
Junior Worlds 2010 in Bulgaria

Have some thoughts about how the Chinese are training, and most of it applies to the Polish team also. First of all, they do a ton of work, and do it daily even right before they compete. Saw Chinese girls who will compete Wednesday train a marathon session Sunday, then again today (Monday) and I bet they will be training again tomorrow, the day before they lift.

They train at a fast pace, but do a ton of warmups sets, often taking say 50kg for 3 or 4 sets of 3-4 reps before moving to 70... doing several sets of several reps with each warmup weight right up to 90% or so of their top weight for the day. This is very different from what most Americans do.

They also seem to have a habit of doing a lift, snatch for instance, up to a heavy weight, then doing a while bunch of related strength work, then doing the lift again, and again going up heavy.

I am keeping a small journal that I carry with me, and writing down a lot of the workluts of the better countries. Let me relate set for set straight from my notes made yesterday, the workout of the 85kg Chinese male lifter.

When we came in, he was finishing his snatches, doing 140kg then 150kg. I assume he had done a long and extensive warmup and workout to get to that point, since that is what they always seem to do. at this point, he took the bar back down to 50kg, and began doing sets of 3 on snatch high pulls in the following manner, he high pulled (to about nipple height) the first one straight from the floor, then on the second and third reps he lowered the bar to right below the knee, held that static position for 2-3 seconds, and again pulled the bar almost to his throat. He did many, many sets of this, working up to 150kg, then doing 5 sets at 150kg. He then put 170kg on the bar and switched to doubles, but only with a shrug at the top, no high pull. Again he did the second rep from just below the knee, with a 2-3 second static pause. He worked up on this exercise, doing doubles all the way up to 220kg, where he did 2-3 sets. He then went down to 40kg on hte bar, and did several sets of 5 of high pulls from the high hang, right up to his throat. Then he started powersnatching, doing several sets of 4-5 reps at 40kg, 50kg, 60kg, and 70kg. Then he dropped the bar weight back to 50kg and started snatching for doubles, working back up. We left when he was at 110kg, but based on what I have seen from other Chinese lifters, he probably went right back up to the weight that he did before the pulls, around 150kg.

During the time I watched him, he did about 40 sets, and I watched him for about 60, maybe 70 minutes. That is how fast he trained, even with those weights!! Based on what he did before I got there and what he probably finished with, I think he probably cleared 60 total sets in this snatch workout!!!!

Triple Extension?

2010-06-13T23:41:00.000-05:00

Without adding to either side of the ongoing “debate” (to put it nicely) on Triple Extension and its role in coaching the Olympic lifts, here is something to think about…both all-time great lifters, attempting World Record lifts, with very different extension of the hips and knees.

1986 European Championships: Shalamanov / Süleymanoğlu (145.5 kg) and Krastev (207.5 kg).

Figure from Bartonietz, K. Biomechanics of the Snatch: Toward a Higher Training Efficiency; Strength and Conditioning, 1996. Data from Weide, U. Mathematical modeling and movement simulation in weightlifting – Toward the further improvement of the aim technique for the Olympic snatch. Leipzig: Res. Institute Phys. Cult. & Sport (Dissertation), 1989.

High Frequency Training

2010-05-24T10:56:00.001-05:00

A recent post at the Pendlay forum by Matt Perryman of Impulse Strength brings up the topic of High Frequency Training. The idea of training the same movement or muscle group multiple times per week (usually working up to a maximal attempt) is something that is not fully supported by research, but is used by numerous champions in many strength-related disciplines. For those who have been following the 8-week Training Course you have worked up to a maximal weight during most weeks of the course, and on some weeks (Week 4!) multiple times during the week. Despite the lack of concrete physiological "evidence" this period of overreaching is needed to maximize performance. Pushing your body to the limit, and then allowing for sufficient recovery, is a technique that has been used for decades by coaches to ensure their athletes are fully prepared for competition. Share your thoughts and experience on this topic at the Pendlay forum or here in the comments.

Example programs using High Frequency Training principles: Click Here

Vertical Jump and EUR

2010-05-13T05:18:00.000-05:00

Muscular power and reactive ability have long been thought to be indicators of sporting success. Vertical jump testing and determination of the eccentric utilization ratio may provide strength and conditioning coaches with this useful information, and assist in the planning and evaluation of their athlete’s training program.

Read the complete article at EliteFTS.com: Vertical Jump and the Eccentric Utilization Ratio

Olympic Lifts - Day 1: Snatch

2010-05-11T13:50:00.001-05:00

In Part 1 of the Day 1 series I explained my screening tool to determine if an athlete was ready to begin learning the Olympic lifts. By assessing their ability to perform a proper Snatch Grip RDL and a Front Squat, I can learn a lot about their flexibility and their understanding of body position of the new athlete. Assuming the athlete passes the “test”, the next step in learning the lifts is teaching the Snatch. I have always felt like the snatch was an easier exercise to teach. Without sounding too simplistic it is basically a pull and catch, while trying not to hit yourself in the face.

I use a top-down approach, teaching the finish (or catch) position first. I’ll have the athlete basically press an empty barbell overhead using the snatch-grip. Once the barbell is positioned overhead, aligned over the scapula, with the athlete trying to push out on the barbell, I’ll have them attempt to perform an Overhead Squat. This process may take some basic adjustments and coaching, but I like for the athlete to feel what it is like to go under the bar as early as possible. Even if the athlete does not achieve a rock bottom position, ideally they would be able to get in to a comfortable power snatch position (at minimum). From here I will have the athlete lower the bar to the base of the neck, and perform a very basic Snatch-Grip Push Press to achieve the previous overhead position. Once the bar is overhead, we are again squatting, attempting to get lower with each rep. This will eventually progress into a Drop Snatch where the athlete begins to coordinate the extension of the arms and dropping into an overhead squat (or Power Snatch) position, progressing into a full squat with the barbell overhead.

From here, we start working on the pull. I first teach the Muscle Snatch. I teach this exercise as an Upright Row with a snatch-grip followed by a Press. Once overhead, we are again squatting underneath the weight, hopefully to rock bottom. I’ll have the athlete focus on keeping the bar close to the body, achieving the same overhead position as previously performed, and coordinated squatting as the barbell is pressed and the elbows extended. I use the phrase, “If you were wearing a hat, try hitting the brim”, to give the athlete a visual example of keeping the bar close to the body and face and to prevent looping of the barbell.

From here, the next progression would be a Hang Snatch, working from the hang until competence is demonstrated and then progressing to a full Snatch. The actual coaching details of the Hang Snatch and Snatch are a bit much to describe in a simple blog post. For greater detail I recommend the book Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett, as he does a nice job of breaking down the lifts into parts that are easy to understand as one progresses through the movement.

This is my basic progression for teaching and learning the Snatch:

          SG RDL – Start position

                   Overhead Squat – Finish position

                            SG Push Press or Drop Snatch

                                      Muscle Snatch (Pull + Row + Press)

                                                Hang Snatch

                                                         Snatch

I have used this same basic protocol with nearly 300 different athletes the past 10 years. Rarely will anyone get through everything flawlessly, but it is possible. I prefer a step approach where an athlete will only progress to the next step by successfully completing the previous step. Most athletes will get “stuck” at a certain point; inability to overhead squat, poor position receiving the snatch, etc. That is where we stop on Day 1 and proceed to the next movement. In Part 3 of the Day 1 series, I will discuss the basic progression of the learning the Clean. Future installments will have the Jerk and hopefully some video demonstrations of what I consider to be an effective Day 1.

Salmonella, Staph, and Sulfamethoxazole

2010-05-03T06:31:00.000-05:00

I am a pretty healthy guy. My training, diet, and recovery are in good order, and I try to make good lifestyle choices. However, the past 12-months have NOT been good health wise for Doctor Hartman. In May of last year, I contracted salmonella. Never tracked down the exact culprit, but I think it had to do with the nationwide peanut recall that happened earlier that year. 4 days and 11 pounds of rapid fat loss later (don’t ask) it was over. Lesson learned; don’t buy cheap protein bars. About 9-months ago I developed a nasty staph infection. While my personal hygiene is good, some of the locker rooms, gyms, and wrestling mats I frequent, maybe not so much. A week of massive fatigue, no appetite, sleeping in excess of 12+ hours per night, and one disgusting carbuncle later, that too had passed. I will spare you guys a picture, but if you are into that sort of thing, here are the Top 10 MMA related staph infections (Warning: This is pretty Gross). Lesson learned; watch my surroundings, and one can never be too clean. This past week I developed what I thought could be another staph infection, turned out it was nothing but was prescribed another antibiotic just in case. This particular drug, Sulfamethoxazole or Bactrim, comes with a standard list of warnings; may cause nausea, skin rash, light sensitivity, etc. 7-days into my 10-day treatment, I developed a massive rash covering nearly 70% of my body. I can only imagine this is what lepers looked like during biblical times. Apparently this is a very common side effect, but of all my various ailments this year, this was by far the most annoying, bright red itchy hives. After 3 days of ignoring the problem and in-home treatment I went back to the physician and received a corticosteroid injection. Problem solved. Lesson learned; go back to the physician sooner, and I have an allergy to Sulfa-based medications.

Moral of the story: Now that I am back to normal, I will get back to my regular blog updates. Be sure to check back this week for Part 2 of the Olympic Lifts – Day 1 series. In the mean time, here are 2 very recent videos from Donny Shankle and Kendrick Farris as they lead up to the 2010 Pan-Am Games. These are both training lifts, but they both exceed the current American records in their respective weight class.

Iron Radio

2010-04-15T21:01:00.000-05:00

Just a quick reminder that I will be appearing on Iron Radio this Friday, April 16th at 2pm (est). I will be featured along with the regular hosts Charles Staley, Dr. Lonnie Lowery, Phil Stevens, and Rob Fortney. We are discussing the current status of sport science (or lack there of) in the US and its role in strength and conditioning. You are able to access the show by following this link:

http://AttendThisEvent.com/?eventid=12096219

It's going to be a great show and remember Iron Radio is all about audience participation. Enter questions at the link above. You can then listen in real time, or come back and listen to the recording to see if your question was answered. Once the show has been saved as a MP3 podcast, I will try to link to it here at the blog.

Olympic Lifts - Day 1

2010-04-06T17:21:00.003-05:00

This is the first of a proposed series of posts dedicated to teaching the Olympic lifts to athletes who are new to the movements. When a new athlete enters the gym, one of my primary goals is to teach and implement the Olympic lifts into their training as soon as possible. Now, no two athletes are ever the same, and in some cases Olympic lifts may be the last thing a specific athlete needs to improve performance, but in general, I feel most athletes can benefit from performing the Olympic lifts as an effective means of increasing power production. My basic approach in teaching the lifts is the same on Day 1 of training for most athletes. I always start with an empty barbell and attempt to have the athlete perform two basic movements. Depending on their performance in these movements I generally have a good idea of what we need to work on, or if we can progress to leaning the Olympic lifts. If someone is unable to perform these movements, that indicates that we need to spend a little time working on other areas before they can experience the full benefit of the lifts.

The first movement my athletes learn is the Snatch-Grip Romanian Deadlift (SG RDL). The SG RDL is a great tool to determine if an athlete has the necessary flexibility to begin performing the Olympic lifts. I determine the proper grip on the bar by having them bend over at the waist and place the bar at the hip crease. Once the bar is positioned they take an overhand grip on the bar. An athlete should be able to keep their lower back tight, keep the bar close to the body, and maintain the correct positions throughout the exercise. At this point I am most interested in the athlete lowering the bar just passed the knee to demonstrate the necessary flexibility to progress to learning the lifts. Most of my teaching is top-down so this is a position my athletes need to learn and be comfortable performing.

The second movement is the Front Squat (FS). The FS is another great tool to determine if an athlete has the necessary flexibility to begin performing the Olympic lifts. The athlete should be able to assume the rack position (bar across the clavicle, elbows held high) and comfortably perform the movement. Teaching this movement also lets the athlete know that is acceptable to let the barbell rest in the finger tips when performing the clean. Very often athletes keep a death grip on the bar and have difficulty raking the bar. In this introduction I make the athlete squat as deep as comfortably possible, ensuring the chest is held high and the lower back remains tight.

Once we progress through the SG RDL and FS, I am able to make a decision to proceed teaching the lifts or to go through more remedial steps to ensure they can perform the lifts correctly. For many young athletes (12-16 years), who have some general training experience and no preexisting limitations, performing these exercises can be done reasonably well within a few repetitions and coaching cues. For many other athletes, the process may take a little longer. In future posts I will talk about what steps to take with both groups. Feel free to comment with any specific questions.

GSP and the Olympic Lifts

2010-03-28T16:12:00.004-05:00

I wonder if we will see more MMA athletes take full advantage of the Olympic lifts and their potential benefits after seeing this video clip from the UFC 111 preview show of GSP training leading up to his title fight against Dan Hardy. I don't know if his new training regime led to his dominant performance this past weekend, but it sure did not hurt...

---- Train like a MMA fighter ---

------>Olympic Weightlifting Training Program<---------- Train like a MMA fighter ---

Competition

2010-03-11T09:12:00.002-06:00

I am often asked by students and other fitness professionals how one can increase their knowledge of performing the Olympic lifts; the Snatch and the Clean & Jerk. The Olympic lifts are an excellent way to increase strength, power, and explosive performance, when they are performed correctly. I was very fortunate that early in my career I was introduced to the Olympic lifts by a coach that stressed the technical aspects of the lifts. I spent about 2 years as an intern, then student-assistant, strength and conditioning coach at a NCAA Division I university teaching athletes from every sport how to correctly perform the lifts…or so I thought. Following my undergrad I was offered a position as an Associate Director of a USA Weightlifting Regional Development Center, with responsibilities involving sport science and coaching of beginning weightlifters and general athletes, and working with Glenn Pendlay, an established coach within the ranks of USA Weightlifitng. My vast knowledge of the Olympic lifts was quickly put to the test, and come to find out I didn’t really know as much as I thought. Teaching the Olympic lifts to athletes and working with athletes who compete in the Olympic lifts (competition Olympic weightlifters) are too very different things. While I do not think you have to be an expert on the lifts to correctly teach them, it sure helps to know what a perfect lift is and what athletes should be striving to perform.

One of the best pieces of advice I ever received from Glenn in regards to learning and learning to teach the Olympic lifts was that nothing can replace competition. At the time my goals did not necessarily involve competing in weightlifting. However, there is a ton I learned by stepping on the platform and I recommend all aspiring strength and condition coaches who regularly prescribed the Olympic lifts to do the same. The journey up to the competition is an invaluable learning experience. From a coaching perspective, knowing the frustration of missing a weight that you easily doubled the week before, what changes to make in training to be able to finish a workout because your shoulder is sore, or figuring out how to explain the correct body position to an athlete are all really improved when you go through the journey. The competition is just something to signify the end of the journey. My answer to the question of what can I do to improve my knowledge of the Olympic lifts is usually to find a meet about 3 months away, and spend the next 12 weeks working to improve your total, ideally with a coach, then do it again a few months later. You will be better at performing the lifts, coaching the lifts, and understanding the process of improving the lifts so much more when you test yourself this way. I had coached the lifts to athletes, used books and videos, and even got my Club Coach, and thought I had a good handle on things. I learned a ton more in 6 months where I competed in 3 meets then in the 2.5 years prior.

As a side note, one of the beginning weightlifters that I started with many years ago is Caleb Ward. I have not directly coached Caleb in over 6 years, but I like to think that my early interaction with him helped (in some very, very small way) his achievement over the weekend... a new Jr. American Record in the Clean and Jerk, and at 19 years old he also became the youngest American lifter to lift over 200 kg . Congratulations Caleb!

The 45-Minute Testosterone Myth

2010-03-08T08:40:00.000-06:00

A common myth that has been reported by websites, fitness trainers, and strength coaches is the concept of a specific time frame in which to complete a training session. As the myth goes, all training sessions should be completed within 45-minutes, as after this point the body has a drastic reduction in testosterone. The myth has taken on various forms over the years and sometimes extends up to 60-minutes; with some authors also claiming that the body actually stops producing testosterone. However, the general theory persists that after a certain point the training session is no longer beneficial because of a decrease in testosterone. There is usually a statement following the time recommendation that suggests that this is based on extensive research performed on the Bulgarian national weightlifting team or a similar Eastern European weightlifting powerhouse. The reality of this myth is that there is NO published research to suggest that a decrease in testosterone occurs at 45-minutes, or that a short-term decrease in testosterone would have any effect on immediate performance or long-term training adaptations.

Continue reading at Elevating Fitness...

Welcome

2010-03-01T09:42:00.000-06:00

Welcome to the Doctor Hartman blog. This site is a collection of new information related to training for Strength-Power-Performance, Sport Science, and general Strength & Conditioning. It is my goal to provide readers with the resources necessary to make informed decisions and maybe shed some light on new topics as they appear in the media. This blog will also chronicle my thoughts and ideas about my current performance level and training program. I have a couple of specific goals I want to accomplish with my training that I will post about soon.

You can hear a little more about me and some of my experiences here in a podcast I completed for The Strength-Power Hour, hosted by Drs. Antonio and Kraemer.

I plan to update this page often, so check back regularly, or subscribe, and get email notification of updates, by entering your info on the right side of the page. Thanks for reading, and I welcome your questions or comments.