Sunday, August 2, 2009
64kg kettlebell snatch
Oleh Ilika is a top kettlebell sport competitor, so kettlebells really are his thing. Still, one-arm snatching almost bodyweight for reps is plain strong.
Thursday, April 30, 2009
An "easy" way to gain strength
This post give a little insight into my training as of late. I haven't had a lot of time, my sleep has been irregular, and yet I've still managed to improve a little on one of my weaker lifts, the squat.
My training life has gone through several phrases, all of which were effective to some extent. Lately, my training has reverted back to a model that integrates the best features from a couple of those phases. I've combined the HIT/Hardgainer training frequency, with a more "progressive" Pavel Tsatsouline-type volume-building set and rep approach. Squatting once per week, I use the same working weight every week and strive to do one more double every week. The training requires patience and restraint, but it really is quite simple. It's not that difficult to add a double every week, but by the end of a 2 month training cycle, I've gone from doing 2x2 with a moderately heavy weight to 10-12x2 with that same weight--something I could not do at the beginning of the cycle. And, once my volume is high enough with a given weight, increasing the weight by 30 pounds and dropping back to 2x2 isn't that difficult either. Finally, as opposed to combining the reps into a single high-rep set, it is not that difficult for me to recover from a once weekly session of multiple doubles. Hence, it is a slow, but "easy" way to gain strength.
Point of interest: I like to supplement the squatting with some hamstring work to balance out the knees. In the past, I've used band good mornings for high-reps, kettlebell swings, natural glute-ham raises, or my personal preference, stiff-leg deadlifts done from either the floor or standing on a box. Whichever exercise I choose, I usually only do ~2 moderate sets after I've finished squatting.
My results
Tthe first time I used this training model I went from doing 300x2x2 to 300x12x2, dropped back to 325x3x2, and increased to 325x12x2. At this point, I easily squatted my previous 1RM on a whim, 1 day after a volume training day, at the end of a 2 hour grappling session, after doing 2x2 pistols on each leg with 100 lbs additional weight. I consider repeating my former best effort under significantly worsened conditions to be progress. The weight was 425, done in a smooth, deep, upright high-bar style.
This is my second time using the training model. Over a period of 8 weeks, I increased from 355x2x2 to 355x10x2. A couple of those weeks I squatted 405x2 on a second squat day. I went out of town before getting to test a heavy lift, but since getting back, I've made the jump to 385, restarting at 2x2. The weight felt a bit heavy, but a day later I'm not sore. I expect to be able to start building volume with this weight.
My training life has gone through several phrases, all of which were effective to some extent. Lately, my training has reverted back to a model that integrates the best features from a couple of those phases. I've combined the HIT/Hardgainer training frequency, with a more "progressive" Pavel Tsatsouline-type volume-building set and rep approach. Squatting once per week, I use the same working weight every week and strive to do one more double every week. The training requires patience and restraint, but it really is quite simple. It's not that difficult to add a double every week, but by the end of a 2 month training cycle, I've gone from doing 2x2 with a moderately heavy weight to 10-12x2 with that same weight--something I could not do at the beginning of the cycle. And, once my volume is high enough with a given weight, increasing the weight by 30 pounds and dropping back to 2x2 isn't that difficult either. Finally, as opposed to combining the reps into a single high-rep set, it is not that difficult for me to recover from a once weekly session of multiple doubles. Hence, it is a slow, but "easy" way to gain strength.
Point of interest: I like to supplement the squatting with some hamstring work to balance out the knees. In the past, I've used band good mornings for high-reps, kettlebell swings, natural glute-ham raises, or my personal preference, stiff-leg deadlifts done from either the floor or standing on a box. Whichever exercise I choose, I usually only do ~2 moderate sets after I've finished squatting.
My results
Tthe first time I used this training model I went from doing 300x2x2 to 300x12x2, dropped back to 325x3x2, and increased to 325x12x2. At this point, I easily squatted my previous 1RM on a whim, 1 day after a volume training day, at the end of a 2 hour grappling session, after doing 2x2 pistols on each leg with 100 lbs additional weight. I consider repeating my former best effort under significantly worsened conditions to be progress. The weight was 425, done in a smooth, deep, upright high-bar style.
This is my second time using the training model. Over a period of 8 weeks, I increased from 355x2x2 to 355x10x2. A couple of those weeks I squatted 405x2 on a second squat day. I went out of town before getting to test a heavy lift, but since getting back, I've made the jump to 385, restarting at 2x2. The weight felt a bit heavy, but a day later I'm not sore. I expect to be able to start building volume with this weight.
Saturday, February 14, 2009
Round-Back Lifting
When I was younger, I avoided round-back lifts like the plague. Not only was I not interested in them, I considered the character of the lift dangerous and unnecessary--a crutch for those unable to lift the weight. Nowadays, I find round-back lifting has a place in my training. The place is not yet certain, but a degree of round-back lifting seems to reduce back pain/grappling injuries, improve physical mobility, and transfer well to everyday activities. Lifting with a rounded back has a long-running taboo (lift from your legs, not from your back!), but I've compiled a few pointers for those who think it might have a place in their training, too.
1) Round because you choose to round
Don't lift with a rounded-back because you're not able to move the weight with a straight back. Don't round because your hamstrings aren't flexible enough to otherwise perform the movement. If you want to safely perform round-back lifts, you need to be able to choose when you are and when you are not going to lift with curvature. This means understanding your limits, warming up with the technique you plan to use on your heaviest sets, and sticking with your plan (even when a straight back means you lose the lift).
2) Rounded does not mean soft
Curving the spine is no excuse to lift without intra-abdominal pressure or the appropriate tension throughout the rest of the body. Learning to maintain tension and muscular control in a wide variety of positions is part of the challenge of lifting with a rounded back. Everything should be the same as a straight-back lift; your back is still stable and tight--just rounded.
3) Round before the lift, not during
Though I have no scientific evidence to prove this, I suspect many injuries sustained while lifting with a rounded back are a result of attempts that started with the back straight. Rounding is the body's effort to gain leverage with a weight that can not be lifted otherwise. Sudden, involuntary rounding allows the weight to stretch the muscles/connective tissues and distort the spine. This goes hand-in-hand with point (1). If you can't complete a straight back lift without being forced to round, just drop the bar. You'll get a chance at the weight another time.
4) Give your body time to adapt
Though I am strong enough to move substantial weight with a rounded back, I abstain. I've not been pursuing these types of lifts that long and the tendons/ligaments need time to adapt. For now, round back lifting is relegated to a spot in my warm-up. Slowly, I've progressed from a couple lightweight, low-rep exercises to sets of 10 or more reps with a weight that is ~5-25% of my maximum deadlift. Favorite exercises are standing hamstring stretches/hip thrusts with a weighted vest, deep ROM Mansfield lifts, and light odd-object lifting.
1) Round because you choose to round
Don't lift with a rounded-back because you're not able to move the weight with a straight back. Don't round because your hamstrings aren't flexible enough to otherwise perform the movement. If you want to safely perform round-back lifts, you need to be able to choose when you are and when you are not going to lift with curvature. This means understanding your limits, warming up with the technique you plan to use on your heaviest sets, and sticking with your plan (even when a straight back means you lose the lift).
2) Rounded does not mean soft
Curving the spine is no excuse to lift without intra-abdominal pressure or the appropriate tension throughout the rest of the body. Learning to maintain tension and muscular control in a wide variety of positions is part of the challenge of lifting with a rounded back. Everything should be the same as a straight-back lift; your back is still stable and tight--just rounded.
3) Round before the lift, not during
Though I have no scientific evidence to prove this, I suspect many injuries sustained while lifting with a rounded back are a result of attempts that started with the back straight. Rounding is the body's effort to gain leverage with a weight that can not be lifted otherwise. Sudden, involuntary rounding allows the weight to stretch the muscles/connective tissues and distort the spine. This goes hand-in-hand with point (1). If you can't complete a straight back lift without being forced to round, just drop the bar. You'll get a chance at the weight another time.
4) Give your body time to adapt
Though I am strong enough to move substantial weight with a rounded back, I abstain. I've not been pursuing these types of lifts that long and the tendons/ligaments need time to adapt. For now, round back lifting is relegated to a spot in my warm-up. Slowly, I've progressed from a couple lightweight, low-rep exercises to sets of 10 or more reps with a weight that is ~5-25% of my maximum deadlift. Favorite exercises are standing hamstring stretches/hip thrusts with a weighted vest, deep ROM Mansfield lifts, and light odd-object lifting.
Friday, February 13, 2009
The Wisdom of Dick Hartzell
Dick Hartzell is a wonderful fount of training experience. In ***this video clip (click link)*** he shares what is probably the most valuable training tidbit you will ever hear: Strength is not an objective, it's a habit.
When it comes to health and fitness, it's very easy to talk about goals. If the goals are progressive and within reason, achieving them isn't so bad, either. But what then? What happens when building on your former personal bests is no longer possible? You've sustained too many injuries, your body is aging, you have 2 families/6 jobs/and a dairy farm to manage (just as a hobby). This is when the habit of strength becomes important. It doesn't matter if you're doing calisthenics first thing in the morning, a few minutes of indian club exercises at lunch, 10 minutes of kettlebell snatches after work, or one of Bob Hoffman's York Barbell Courses. What matters is that you keep on doing it, even on the days where you really, really, really don't feel like it. When the alarm clock sounds in the morning, you get up and grab your stretch band, just like Dick Hartzell.
If there's any secret to lifelong strength, Mr. Hartzell has put his finger right on it.
When it comes to health and fitness, it's very easy to talk about goals. If the goals are progressive and within reason, achieving them isn't so bad, either. But what then? What happens when building on your former personal bests is no longer possible? You've sustained too many injuries, your body is aging, you have 2 families/6 jobs/and a dairy farm to manage (just as a hobby). This is when the habit of strength becomes important. It doesn't matter if you're doing calisthenics first thing in the morning, a few minutes of indian club exercises at lunch, 10 minutes of kettlebell snatches after work, or one of Bob Hoffman's York Barbell Courses. What matters is that you keep on doing it, even on the days where you really, really, really don't feel like it. When the alarm clock sounds in the morning, you get up and grab your stretch band, just like Dick Hartzell.
If there's any secret to lifelong strength, Mr. Hartzell has put his finger right on it.
Saturday, January 17, 2009
First post in a while
A kind of ugly lift, but I blame that on the current lack of pulling/lifting in general--strength felt fine, hook grip felt fine, new Mir weight vest was sitting fine, etc. Without further adieu: here's a video of me doing a hack deadlift with 527 for a single, while wearing a 75 lb weight vest.
Monday, October 27, 2008
HE-TK (Heavy ETK)
I call my "doubles" version of the ETK program HE-TK, because it's for men! and not the wasp-waisted girly type, either. (In all seriousness, it does put a great deal of strain on the lower back/hips. By design, it is not for everyone. If like me, your pulling ability far outstrips your pressing, it might be worth a try. Otherwise, I'd probably recommend steering clear of this particular ETK adaptation).
Program Philosophy
My HE-TK program mirrors the general program laid out by Pavel in Enter the Kettlebell. The biggest difference is that instead of a single, I used a pair of kettlebells for all the exercises; hence, my program title "Heavy ETK." I made it my own by adjusting rest and variety days to my individual specifications, goals, and constraints. HE-TK was inspired by the desire to maintain a respectable level of strength with a limited time commitment, despite lack of a suitable location to deadlift/squat/o-lift. At my disposal were kettlebell pairs at 35, 53, and 70, 18/88/106 singles, a pair of JumpStretch bands, some light tubing, and a barbell with weights. My primary restriction was spatial.
Program Structure
Day 1: double c&p (medium volume ladders); double snatches (light volume)
Day 2: -----
Day 3: double c&p (light volume ladders); double swings (medium volume/sprint set)
Day 4: -----
Day 5: double c&p (heavy volume ladders); double swings (heavy volume)
Day 6: -----
Day 7: Variety day (tgu's/pistols/natural rock lifting/occasional low-rep pulls)
Day 8: -----
repeat, increasing volume on all lifts/day as appropriate
My Specifics
- I started each work-out with a warm-up of pistols (typically 2-4 sets of 1-10 per leg, with 70 to 123 lbs), and used a set or two of standing ab wheel roll-outs as a cool-down.
- I used a pair of 70 lb kettlebells for all the clean & presses, snatches, and swings.
- The light and medium pressing days were respectively ~33% and 66% the volume of the heavy pressing day. Each set/"rung" of clean & presses was started at the top of the minute, regardless of the previous "rung's" duration. I took no extra rest in between ladders. Presses were done without any leg drive or layback.
- Snatches were done at a "relaxed pace" for 4-5 minutes, medium volume swings were done at the heavy volume rpm for 4-5 minutes, and heavy volume swings were 7 minutes at ~90% of my maximum rpm for a 7 minute period. Swings were chest-shoulder high. Admittedly, as the sets wore on, reps tended to be closer to chest height than shoulder height.
- Including the warm-up, the total work-out times ranged from 30-35 minutes, even on the high volume days.
My results
Over a period of 2 months, I worked up from:
70'sx3x1,2,3 --> 70'sx3x1,2,3,4,5 + 70'sx2x1,2,3,4 in the clean & press (65 total reps in 23 minutes)
70'sx93 --> 70'sx130 in the swing (7 minutes, 130 total reps)
106x2r,2l clean & press following a medium pressing day (tied my previous PR)
200x1 barbell military press on a variety day (tied my previous PR)
292x1 hang power clean on a variety day (no previous 1RM PR on this lift)
Bodyweight remained constant at ~168 lbs
Final Notes
Less tangible outcomes of my program were noticeable improvements in grip strength, general strength endurance, and pressing strength. Also, my deadlift/squat were reasonably maintained. Following a pair of rest weeks and a 1 week re-introduction, I pulled ~90%x2 without undue strain, and squatted ~80%x5x2 without difficulty. Though my training is currently taking a different focus, I intend to return to the program at some point and work up to 70'sx7x1,2,3,4,5 in the clean & press. I may also push the double snatches a little harder and purchase a second 88 lb kettlebell for use on the double swings.
Once again, this program is not for everyone. The fact that the total weight I used for all the lifts is ~21% of my previous 1RM in the deadlift was likely instrumental to my success. With a smaller differential between pressing strength and hip strength, the potential for severe lower back fatigue, or even injury would be much higher on this program. However, having survived without injury, I can say it offered a nice little boost to my pressing/grip strength while maintaining/improving overall strength & conditioning with a relatively brief weekly time commitment.
Program Philosophy
My HE-TK program mirrors the general program laid out by Pavel in Enter the Kettlebell. The biggest difference is that instead of a single, I used a pair of kettlebells for all the exercises; hence, my program title "Heavy ETK." I made it my own by adjusting rest and variety days to my individual specifications, goals, and constraints. HE-TK was inspired by the desire to maintain a respectable level of strength with a limited time commitment, despite lack of a suitable location to deadlift/squat/o-lift. At my disposal were kettlebell pairs at 35, 53, and 70, 18/88/106 singles, a pair of JumpStretch bands, some light tubing, and a barbell with weights. My primary restriction was spatial.
Program Structure
Day 1: double c&p (medium volume ladders); double snatches (light volume)
Day 2: -----
Day 3: double c&p (light volume ladders); double swings (medium volume/sprint set)
Day 4: -----
Day 5: double c&p (heavy volume ladders); double swings (heavy volume)
Day 6: -----
Day 7: Variety day (tgu's/pistols/natural rock lifting/occasional low-rep pulls)
Day 8: -----
repeat, increasing volume on all lifts/day as appropriate
My Specifics
- I started each work-out with a warm-up of pistols (typically 2-4 sets of 1-10 per leg, with 70 to 123 lbs), and used a set or two of standing ab wheel roll-outs as a cool-down.
- I used a pair of 70 lb kettlebells for all the clean & presses, snatches, and swings.
- The light and medium pressing days were respectively ~33% and 66% the volume of the heavy pressing day. Each set/"rung" of clean & presses was started at the top of the minute, regardless of the previous "rung's" duration. I took no extra rest in between ladders. Presses were done without any leg drive or layback.
- Snatches were done at a "relaxed pace" for 4-5 minutes, medium volume swings were done at the heavy volume rpm for 4-5 minutes, and heavy volume swings were 7 minutes at ~90% of my maximum rpm for a 7 minute period. Swings were chest-shoulder high. Admittedly, as the sets wore on, reps tended to be closer to chest height than shoulder height.
- Including the warm-up, the total work-out times ranged from 30-35 minutes, even on the high volume days.
My results
Over a period of 2 months, I worked up from:
70'sx3x1,2,3 --> 70'sx3x1,2,3,4,5 + 70'sx2x1,2,3,4 in the clean & press (65 total reps in 23 minutes)
70'sx93 --> 70'sx130 in the swing (7 minutes, 130 total reps)
106x2r,2l clean & press following a medium pressing day (tied my previous PR)
200x1 barbell military press on a variety day (tied my previous PR)
292x1 hang power clean on a variety day (no previous 1RM PR on this lift)
Bodyweight remained constant at ~168 lbs
Final Notes
Less tangible outcomes of my program were noticeable improvements in grip strength, general strength endurance, and pressing strength. Also, my deadlift/squat were reasonably maintained. Following a pair of rest weeks and a 1 week re-introduction, I pulled ~90%x2 without undue strain, and squatted ~80%x5x2 without difficulty. Though my training is currently taking a different focus, I intend to return to the program at some point and work up to 70'sx7x1,2,3,4,5 in the clean & press. I may also push the double snatches a little harder and purchase a second 88 lb kettlebell for use on the double swings.
Once again, this program is not for everyone. The fact that the total weight I used for all the lifts is ~21% of my previous 1RM in the deadlift was likely instrumental to my success. With a smaller differential between pressing strength and hip strength, the potential for severe lower back fatigue, or even injury would be much higher on this program. However, having survived without injury, I can say it offered a nice little boost to my pressing/grip strength while maintaining/improving overall strength & conditioning with a relatively brief weekly time commitment.
Saturday, October 18, 2008
Becoming an expert on yourself
If you want to succeed as an independent lifter, you have to develop a set of personal "training laws." This doesn't happen overnight. You still need to get out there and try some different programs to figure out what really drives improvement. Personally, I discovered my restrictions via a little too much trial and error and not nearly enough analysis; still, all the analysis in the world won't help you if you've only trained for a year. Furthermore, your personal training laws will change with time, so you must constantly re-evaluate. As you get older, heavier/lighter, sleep habits change, work habits change, neurological efficiency improves, etc. your personal training laws may evolve.
What the hell am I talking about? Well, here's a practical example from my own training:
Heavy, full-body pulls performed more than once every 7+ days results in stagnation and sometimes, injury.
Deadlifting above ~90% on a weekly basis requires 3-4+ days separation from back squats.
Combine these two laws, and I see:
1) A traditional powerlifting program that requires heavy deadlifts and squats in a 1 week time frame will not work for me. I need greater rest between the exercises than a single week allows. If I want to pursue a powerlifting program, I have to work on an 8+ day rotation.
2) "Bulgarian" style weightlifting programs have too much volume for my skeletal structure. I can not recover quickly enough to snatch, c&j, and squat on a nearly daily basis, no matter how much I eat and sleep.
3) PttP is not a good program for me. Even with the wave-cycle, my body burns out on this type of program long before seeing improvement
These 3 things offer pretty valuable insight. Removing all similar programs, and keeping in mind my goal of achieving a 700 lb deadlift, the spectrum of available strength-oriented training programs is dramatically reduced. IE- understanding your training needs offers a great deal of clarity in choosing/designing a program (duh).
What the hell am I talking about? Well, here's a practical example from my own training:
Heavy, full-body pulls performed more than once every 7+ days results in stagnation and sometimes, injury.
Deadlifting above ~90% on a weekly basis requires 3-4+ days separation from back squats.
Combine these two laws, and I see:
1) A traditional powerlifting program that requires heavy deadlifts and squats in a 1 week time frame will not work for me. I need greater rest between the exercises than a single week allows. If I want to pursue a powerlifting program, I have to work on an 8+ day rotation.
2) "Bulgarian" style weightlifting programs have too much volume for my skeletal structure. I can not recover quickly enough to snatch, c&j, and squat on a nearly daily basis, no matter how much I eat and sleep.
3) PttP is not a good program for me. Even with the wave-cycle, my body burns out on this type of program long before seeing improvement
These 3 things offer pretty valuable insight. Removing all similar programs, and keeping in mind my goal of achieving a 700 lb deadlift, the spectrum of available strength-oriented training programs is dramatically reduced. IE- understanding your training needs offers a great deal of clarity in choosing/designing a program (duh).
Monday, September 29, 2008
Wednesday, September 24, 2008
Duck Walks
After a conversation with a new friend yesterday morning, I started thinking about ways to improve leg strength through the full ROM and under total flexion, without the practice of traditional squat variations. After many screwy mind thingies inside my head, I remembered that the all-time great long-track speed skater Eric Heiden spoke of regularly duckwalking for 5+ kilometers, in addition to his other cross-training efforts. A little research turned up another long-track speed skating star Derek Parra who shows a particularly fondness for low stance work. These guys might not be weightlifters, but long track-speed skaters certainly possess admirable leg strength and endurance. In a general sense, duckwalking sure would be a good way to build up some strong and resilient legs while simultaneously developing flexibility and endurance.
To throw in a twist, you could duckwalk while holding any variety of weights (sandbags, barbells, kettlebells, plates, etc.) on your shoulders, bearhug style, zercher style, overhead, on a neck harness, or however you wish. You could even loop a band under your feet and around your neck for a totally different feel. If you're in the mood for a complex, try alternating duckwalks and light squats; the squats would actually serve as a rest from the constant deep flexion of the duckwalks. I tried this combo with a light barbell, a band, and a neck harness respectively; each one had a cool and unique feel. Standing up actually felt somewhat therapeutic after a couple minutes in full flexion under load. Basically, duckwalking might be a fun addition if you're looking for a change in your conditioning routine. Just work into it slowly; duckwalking can be tough on the knees and the lower back if you're overly zealous.
Now for the shameless, over-the-top results guarantee that every exercise plug promises:
If you duckwalk regularly, you'll get an M.D. from Stanford.
To throw in a twist, you could duckwalk while holding any variety of weights (sandbags, barbells, kettlebells, plates, etc.) on your shoulders, bearhug style, zercher style, overhead, on a neck harness, or however you wish. You could even loop a band under your feet and around your neck for a totally different feel. If you're in the mood for a complex, try alternating duckwalks and light squats; the squats would actually serve as a rest from the constant deep flexion of the duckwalks. I tried this combo with a light barbell, a band, and a neck harness respectively; each one had a cool and unique feel. Standing up actually felt somewhat therapeutic after a couple minutes in full flexion under load. Basically, duckwalking might be a fun addition if you're looking for a change in your conditioning routine. Just work into it slowly; duckwalking can be tough on the knees and the lower back if you're overly zealous.
Now for the shameless, over-the-top results guarantee that every exercise plug promises:
If you duckwalk regularly, you'll get an M.D. from Stanford.
Sunday, September 21, 2008
Strengthening your flexibility
When I'm grappling, I'm always amazed at the way my body can contort with just a bit of pressure. I can twist and stretch every which way without injury or pain. Independently, I couldn't even dream of hitting these positions. My flexibility simply isn't strong enough.
In The Genius of Flexibility Bob Cooley talks about "resistance stretching," via muscle tension and pressure against a solid object, as a means of drastically increasing muscle tension. This seems to be the same phenomenon I experience when I undergo grappling induced flexibility improvements; at first my body resists the pressure (the stretch reflex), then relaxes and flexes underneath it. The difficulty is finding ways to duplicate this under normal circumstances.
As an example: I can easily do overhead squats with a pair of kettlebells. Regardless of weight, I can drop down and come back up with heals flat, back arched, arms locked, and kettlebells behind my head. However, I'm not able to Sots press two bells to arms length, behind my head, regardless of weight. Shoulder and upper back flexibility fail me. I can Sots press a barbell to lock-out with a close grip, from behind my neck, though. What's so special about the Sots press with a pair of kettlebells? Well, when I do an overhead squat with a pair of bells, I start off by lacing my fingers overhead. My finger strength exceeds the outward pull of my inflexible shoulders/upper back, so these muscles relax and I can hit the bottom position. When Sots pressing with a barbell, holding the bar simulates the process of lacing my fingers; I use the connection of the bar to pull my hands together. Sots pressing with kettlebells (or any pair of independent weights), there is no external connection between my arms--no solid object to brace against and force relaxation. As a result, my upper back and shoulders remain tight, and I can not hit an overhead lock-out with hands close together. My internal resistors are not strong enough to overcome the tight muscles and force relaxation. (My flexibility isnt' strong enough).
How to overcome this issue, I'm still unsure. I suspect the answer lies in lengthening the body's ROM until there is a new limit and previously difficult movements become passe, as per any stretching programs. Muscular control and neurological manipulation of the body's internal resistance might also have a large impact. For now, I will continue using Mr. Cooley's techniques, as well as the invaluable material put out by Dick Hartzell at Jump Stretch Inc..
In The Genius of Flexibility Bob Cooley talks about "resistance stretching," via muscle tension and pressure against a solid object, as a means of drastically increasing muscle tension. This seems to be the same phenomenon I experience when I undergo grappling induced flexibility improvements; at first my body resists the pressure (the stretch reflex), then relaxes and flexes underneath it. The difficulty is finding ways to duplicate this under normal circumstances.
As an example: I can easily do overhead squats with a pair of kettlebells. Regardless of weight, I can drop down and come back up with heals flat, back arched, arms locked, and kettlebells behind my head. However, I'm not able to Sots press two bells to arms length, behind my head, regardless of weight. Shoulder and upper back flexibility fail me. I can Sots press a barbell to lock-out with a close grip, from behind my neck, though. What's so special about the Sots press with a pair of kettlebells? Well, when I do an overhead squat with a pair of bells, I start off by lacing my fingers overhead. My finger strength exceeds the outward pull of my inflexible shoulders/upper back, so these muscles relax and I can hit the bottom position. When Sots pressing with a barbell, holding the bar simulates the process of lacing my fingers; I use the connection of the bar to pull my hands together. Sots pressing with kettlebells (or any pair of independent weights), there is no external connection between my arms--no solid object to brace against and force relaxation. As a result, my upper back and shoulders remain tight, and I can not hit an overhead lock-out with hands close together. My internal resistors are not strong enough to overcome the tight muscles and force relaxation. (My flexibility isnt' strong enough).
How to overcome this issue, I'm still unsure. I suspect the answer lies in lengthening the body's ROM until there is a new limit and previously difficult movements become passe, as per any stretching programs. Muscular control and neurological manipulation of the body's internal resistance might also have a large impact. For now, I will continue using Mr. Cooley's techniques, as well as the invaluable material put out by Dick Hartzell at Jump Stretch Inc..
Thursday, September 18, 2008
Lifts vs. Exercises
A discussion with an acquaintance reminded me how important it is to make a distinction between lifts and exercises. Sometimes the difference is blurry, and it's easy to get distracted from the real purpose of your training effort.
A lift is a low-cost/high-benefit movement. The purpose of a lift is to test or demonstrate strength. Lifts can be performed for high or low reps; either way, the quality of the performance should be clear, measurable, and based primarily on the lifter's technical proficiency and strength.A solid strength training program should focus on measurable increases in a limited number of lifts. Preferably, the chosen lifts will be indicators of total-body strength. The amount of body english used, speed with which you lift the weight, etc. should not require contemplation. Either you can complete the lift, or you can't. Examples: clean & jerk, deadlift, box squat, log press, 1-arm jerk.
An exercise on the other hand, is just a tool to support and increase your lifts. Movements in which progress is difficult to measure would fall under the categories of "exercises." Movements in which the body is purposefully put into a position of poor leverage also are better designated as exercises; due to leverage disadvantage, exercises often have a higher risk-to-benefit ratio. Would trying to go heavier potentially create an unreasonable increase in physical danger? What was that average time per rep again? Did you swing the weight higher than last time? Did you use more momentum to get the weight moving? These problems should minimally impact your lifts. On your exercises, progression in weight is simply a means to an ends, and thus, even though the problems could exist if you pushed your limits, with the appropriate weight, problems can be minimized. Examples: high pulls, triceps extensions/skull-crushers, swings, turkish get-ups.
Lifts are the metric by which you measure progress. Exercises are simply movements designed to enhance the performance of a specific lift.
A lift is a low-cost/high-benefit movement. The purpose of a lift is to test or demonstrate strength. Lifts can be performed for high or low reps; either way, the quality of the performance should be clear, measurable, and based primarily on the lifter's technical proficiency and strength.A solid strength training program should focus on measurable increases in a limited number of lifts. Preferably, the chosen lifts will be indicators of total-body strength. The amount of body english used, speed with which you lift the weight, etc. should not require contemplation. Either you can complete the lift, or you can't. Examples: clean & jerk, deadlift, box squat, log press, 1-arm jerk.
An exercise on the other hand, is just a tool to support and increase your lifts. Movements in which progress is difficult to measure would fall under the categories of "exercises." Movements in which the body is purposefully put into a position of poor leverage also are better designated as exercises; due to leverage disadvantage, exercises often have a higher risk-to-benefit ratio. Would trying to go heavier potentially create an unreasonable increase in physical danger? What was that average time per rep again? Did you swing the weight higher than last time? Did you use more momentum to get the weight moving? These problems should minimally impact your lifts. On your exercises, progression in weight is simply a means to an ends, and thus, even though the problems could exist if you pushed your limits, with the appropriate weight, problems can be minimized. Examples: high pulls, triceps extensions/skull-crushers, swings, turkish get-ups.
Lifts are the metric by which you measure progress. Exercises are simply movements designed to enhance the performance of a specific lift.
Saturday, June 28, 2008
A message of hope for the under-leveraged
Biomechanics are simply an obstacle to be overcome via strength. I firmly believe this is true. In my experience on the mat, at manual labor jobs, in life, I've met a huge number of incredibly strong men. Men who could've blown me away in the weight room, if only they'd directed some time and effort to that end. The thing about these men: none of them worried about the way they're built. They possessed real-world strength. While I was working the night shift in a UPS hub, not once did I hear a complaint about the long legs someone got from their mom, or thin chest that came from their grandpa. Heredity determines destiny, but determination creates heretics.
What then, allows people to develop incredible true strength, in spite of inherently poor biomechanics? Focus on a goal. A wrestler can not request his opponent doesn't sprawl because he's not built for squatting patterns. A warehouse worker can't shrink a box, because his short arms can't comfortably control the heavy, awkward package. Both men must forge ahead. The takedown must be made; the box must be relocated. Grit and drive allow either man to overcome his mechanical hinderances.
The heretic strength athlete can become strong enough that others will claim he must've been genetically programmed for strength. He knows they're wrong, however. Only the heretic sees through the physiological dogma.
What then, allows people to develop incredible true strength, in spite of inherently poor biomechanics? Focus on a goal. A wrestler can not request his opponent doesn't sprawl because he's not built for squatting patterns. A warehouse worker can't shrink a box, because his short arms can't comfortably control the heavy, awkward package. Both men must forge ahead. The takedown must be made; the box must be relocated. Grit and drive allow either man to overcome his mechanical hinderances.
The heretic strength athlete can become strong enough that others will claim he must've been genetically programmed for strength. He knows they're wrong, however. Only the heretic sees through the physiological dogma.
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