This turned out to be an incredibly interesting day for Zag and myself. I got a much better look at Tom's teaching style--and I say teaching, not coaching--and how he progressed the demands placed on both of us. Another amazing experience was being helped by a trainer, Sander Beenders. He is a soft tissue, flexibility and movement expert and he really helped both myself and Sami out. He patiently explained his ideas and applied some of them on us as well as showing us how to stretch each other properly. Here is a link to his mentor and flexibility philosophy. There are several other tricks up his sleeve, so I had a quick interview with him and will put this up over the next week.
For the first workout on the Friday, we worked on the Snatch and the Front Squat. As Murph correctly pointed out, on the video from Thursday's session I was too far behind the bar and I was also too low. Tom deliberately had me over-exaggerate these movements so that I could get the feel of a locked back with all the correct muscles activated. On the Friday, he had me apply the same principles but he got me to put my hips far higher and get over the bar far more. This was the teaching progression and although it was frustrating at first, it worked because I was able to Snatch 100kg with my hips high and back locked. It felt very different to anything I had ever done before, but when I came over to him last June for the first time, I would not have been physically ready for this position.
When we Front Squatted afterwards, he had me change my technique slightly in that I am not quite as vertical and my stance is wider. These squats murder my hips but they are a form of active and dynamic flexibility, which is a good thing! Zag was shown a exercise to help improve his Snatch recieving position that is very similar to one shown to Cathal Byrd when he was in the Ukraine training and it is in the video below. Neither of our upper backs or shoulder girdles are strong or flexible enough.
In the second session, we Snatched again but I only worked up to 80 and Zag up to 70. I Clean and Jerked up to 110kg for two singles and then we worked on our Back Squat technique which again was very uncomfortable, but effective. The idea was to open up the hips to allow the Back to stay locked and get the legs to do the work rather than the back. This mobility will greatly enhance our positioning in the Classical lifts and purposely going wider like this is fantanstic for improving my hip tragedy. The video below shows what I am talking about.
Tom's teaching style is to over-emphasise the aspects he wants to change so that when it comes to implementing them, there is a realistic balance between the new approach and what you have worked on before. I came to realise over the days that there was a clear progression from how he was coaching me from June last year to this last week and the progression was based on my improved technique, strength and physical condition.
At the end of the second session, Sander came into the gym and after every stretch I did 3 Overhead squats in bare feet and the progression in my positioning was staggering as well as the effect the work had on opening up my shoulder girdle, hips, upper back and chest. As soon as I can, I will post the interview with him which also has him working on Zag's shoulders.
Have a look at the video below and let me know what you think.
Showing posts with label technique. Show all posts
Showing posts with label technique. Show all posts
Monday 5 April 2010
Tuesday 9 March 2010
Monday's mindfulness
I had a great training session with Zag and while it was not very heavy, it was a great learning experience. The bar work is helping me keep the bar close and this session felt more fluid than the last one. I am really starting to get used to the wider grip now and hopefully I can get back to the level of power I am used to and beyond that again. Things did not go quite to plan for Zag, but he got all his lifts and worked through his dodgy session which is all we can do on days like that.Here is what I did:
Snatch work with bar and power plate for 15 minutes.
Snatch--1x2@40, 40, 40, 40, 60 1x1@80, 90, 94 for five singles. A bit more pop is still needed but each session it gets a little better.
Snatch Pull--1x2@90, 100 for three doubles
Power Clean and Jerk--1x2@60, 60, 80 1x1@90, 100, 105 for three singles.
Back Squat--1x3@90, 110, 130, 142, 152 for three doubles.
For me, training five days a week is better for skill development than four days a week because that fifth day allows you to get more reps in and literally build skill. The key I think is to keep the extra sessions light enough so that they work in as active recovery and skill work, rather than simply banging away with as heavy weights as possible. At least, this is what I am thinking right now for me. I need to build skill in weightlifting technique, power and strength. Skill acquisition needs repition and conscious, mindful practise. Then when the skill is built, you learn to lift without consious thought. I need to work consciously on my technique and then leave the overthinking at the door when the weights go past 80%. Then when I am far more skillful and disciplined mentally, I will be able to park my brain outside for training and competitions.
Here are two articles that I found fascinating. The first is by Bob Takano and it is about developing atmosphere in the gym. I think this point is relaly important and this is something that myself and the lads mentioned after our trip to London when we did our star interviews.
The last article that I found fascinating was written by Pierre Roy, a Canadian weightlifting coach that was Charles Poliquin's mentor. It is on developing power for weightlifting and anyone with any interest in power sports needs to read this. It should be interesting to rad peoples' opinions on the man's thoughts.
Snatch work with bar and power plate for 15 minutes.
Snatch--1x2@40, 40, 40, 40, 60 1x1@80, 90, 94 for five singles. A bit more pop is still needed but each session it gets a little better.
Snatch Pull--1x2@90, 100 for three doubles
Power Clean and Jerk--1x2@60, 60, 80 1x1@90, 100, 105 for three singles.
Back Squat--1x3@90, 110, 130, 142, 152 for three doubles.
For me, training five days a week is better for skill development than four days a week because that fifth day allows you to get more reps in and literally build skill. The key I think is to keep the extra sessions light enough so that they work in as active recovery and skill work, rather than simply banging away with as heavy weights as possible. At least, this is what I am thinking right now for me. I need to build skill in weightlifting technique, power and strength. Skill acquisition needs repition and conscious, mindful practise. Then when the skill is built, you learn to lift without consious thought. I need to work consciously on my technique and then leave the overthinking at the door when the weights go past 80%. Then when I am far more skillful and disciplined mentally, I will be able to park my brain outside for training and competitions.
Here are two articles that I found fascinating. The first is by Bob Takano and it is about developing atmosphere in the gym. I think this point is relaly important and this is something that myself and the lads mentioned after our trip to London when we did our star interviews.
The last article that I found fascinating was written by Pierre Roy, a Canadian weightlifting coach that was Charles Poliquin's mentor. It is on developing power for weightlifting and anyone with any interest in power sports needs to read this. It should be interesting to rad peoples' opinions on the man's thoughts.
Saturday 24 October 2009
Saturday’s sensibilities
In today’s workout I was determined to work on my technical deficiencies. Last night I watched all the Tommy Kono lectures and I thought they were fantastic. Several people have been telling me I need to stay over the bar and I have been thinking about it lately, but more so over the last few weeks. Then I hit on the Kono lectures just when I needed them, and the principles expounded were exactly those I had to relearn.
That was definitely my epiphany today. The basics I spent so long learning were put on the back burner so that I could work on the minutiae. The basics are the following: you lock your back; stay over the bar, and extend up. Once you do these basics—they are easier said than done—then the bar stays close to your body and centre of gravity and thus your catch is made easier. Elementary skills they may be, but I lost my focus on them. Now I have to relearn them, and the only way I can do this is to leave my ego firmly at the door and start light. Very light. I really would advocate you watching all of the Kono videos because there are several cracking tips in them.
Here is what I did today:
Snatch –1x3@40, 40, 40 1x2@60, 60, 70, 80, 85 for five doubles. I really focused on staying over the bar throughout the first and second pull. Each set got better and although I have not yet mastered it, the bar felt closer and easier to catch once I finished the pull. The more I stay over the bar, the easier the turnover will be with relaxed wrists.
Clean and Jerk—1x1@60, 60, 80, 90, 100, 110, 115, 120 for four singles. Here I worked on staying over the bar again and extending UP. When I brought my elbows through quickly, my racking position was far better in the catch and also in the Jerk.
Front Squat—1x2@120, 130, 140, 150—The last rep of this was a real grinder, but I got it. I need to get my squatting numbers back up again!
Another tip that really helped from Tommy Kono’s lecture was filling the chest with air to solidify the back. I knew this before and I thought I did it. Today, I put more effort into the breath before the pull and I took in as much breath as possible. I felt it helped and the back arch is definitely one of the areas I need to progress on. Have a look at the video below and leave any constructive criticism. Feedback and criticism are really helpful.
That was definitely my epiphany today. The basics I spent so long learning were put on the back burner so that I could work on the minutiae. The basics are the following: you lock your back; stay over the bar, and extend up. Once you do these basics—they are easier said than done—then the bar stays close to your body and centre of gravity and thus your catch is made easier. Elementary skills they may be, but I lost my focus on them. Now I have to relearn them, and the only way I can do this is to leave my ego firmly at the door and start light. Very light. I really would advocate you watching all of the Kono videos because there are several cracking tips in them.
Here is what I did today:
Snatch –1x3@40, 40, 40 1x2@60, 60, 70, 80, 85 for five doubles. I really focused on staying over the bar throughout the first and second pull. Each set got better and although I have not yet mastered it, the bar felt closer and easier to catch once I finished the pull. The more I stay over the bar, the easier the turnover will be with relaxed wrists.
Clean and Jerk—1x1@60, 60, 80, 90, 100, 110, 115, 120 for four singles. Here I worked on staying over the bar again and extending UP. When I brought my elbows through quickly, my racking position was far better in the catch and also in the Jerk.
Front Squat—1x2@120, 130, 140, 150—The last rep of this was a real grinder, but I got it. I need to get my squatting numbers back up again!
Another tip that really helped from Tommy Kono’s lecture was filling the chest with air to solidify the back. I knew this before and I thought I did it. Today, I put more effort into the breath before the pull and I took in as much breath as possible. I felt it helped and the back arch is definitely one of the areas I need to progress on. Have a look at the video below and leave any constructive criticism. Feedback and criticism are really helpful.
Friday 23 October 2009
Friday's flattened momentum
I had a great sleep last night, ate really well and was looking forward to lifting today. But....it turned out to be a bum note. Fatigue had built up and I could not get around it. I could sense from the frustration building up in the warm up with the bar that it was not going to be a session to wax lyrically about. Never mind. I am still looking forward to tomorrow's session. Here is what I did today:
Snatch--1x3@40, 40, 50 1x2@60, 70 1x1@80, 90, 95--I missed this because my left foot slipped on the platform--powerlifters use talcum powder for their suits and it makes the platform slippy. I then got it barely on the return run. As Sami said, my pull was fine, but my catch was really slow. I left it at that, but looking back, I should have drilled with lighter weights. I let my frustration get the better of me I am afraid.
2 Front Squats and 1 Jerk--1x2@70, 70, 90, 110, 120--I missed 120 twice, and again, I was just lacking in the sharpness department. I also went a bit too high in my jumps in weight. I finished off with 10 minutes of flexibiliy and left it there. Hopefully tomorrow's session will be better.
I will finish the post with a different video of Tommy Kono lecturing on weightlifting technique, the first one being a gem for you coaches out there:
Parts three and four are available if you click on the video itself which will bring you to the Youtube site where you will see the links to the further videos on the right.
Snatch--1x3@40, 40, 50 1x2@60, 70 1x1@80, 90, 95--I missed this because my left foot slipped on the platform--powerlifters use talcum powder for their suits and it makes the platform slippy. I then got it barely on the return run. As Sami said, my pull was fine, but my catch was really slow. I left it at that, but looking back, I should have drilled with lighter weights. I let my frustration get the better of me I am afraid.
2 Front Squats and 1 Jerk--1x2@70, 70, 90, 110, 120--I missed 120 twice, and again, I was just lacking in the sharpness department. I also went a bit too high in my jumps in weight. I finished off with 10 minutes of flexibiliy and left it there. Hopefully tomorrow's session will be better.
I will finish the post with a different video of Tommy Kono lecturing on weightlifting technique, the first one being a gem for you coaches out there:
Parts three and four are available if you click on the video itself which will bring you to the Youtube site where you will see the links to the further videos on the right.
Tuesday 11 August 2009
Tuesday's think tank
I was going to have a session comprising on bar work and flexibility, but after arriving home yesterday, my body clock has not quite recovered yet, so I watched Sami train instead. I am off to Scotland tomorrow evening to train with Charlie Hamilton and his boys for six days in Kilmarnock and Andy Murphy and Cathal Byrd will be going also. Of course, I will update the blog as much as possible and hopefully I can sneak in an interview with Charlie, whom many regard as the best coach in Great Britain. There are some tremendous lifters in his gym so I might be able to take some videos of them also.
As promised, here is the part two of my interview with Jim Schmitz and it deals with weightlifting technique across the board. Here and here are my two posts regarding my training in the Sports' Palace. Thanks again to Jim for giving the interview and hopefully you will be as interested in what he says as I am. I will close this post with the great advice that he gave me in an email today:
Barry,
It was a pleasure meeting you and having you workout with me. And a big thanks for the interview you posted, I have received many very positive comments about it. So, get those legs really strong and your technique more consistent and efficient and I think you will lift some big weights. However, watch out for "paralysis due to analysis", don't think too much, especially when you grab the bar, if you pull as hard as you can and move as fast as you can you have a good chance for success.
Weightlifting is Fun, Lifting More Weight is More Fun, So Lift a Lot of Weight and Have a Lot of Fun!
Jim
As promised, here is the part two of my interview with Jim Schmitz and it deals with weightlifting technique across the board. Here and here are my two posts regarding my training in the Sports' Palace. Thanks again to Jim for giving the interview and hopefully you will be as interested in what he says as I am. I will close this post with the great advice that he gave me in an email today:
Barry,
It was a pleasure meeting you and having you workout with me. And a big thanks for the interview you posted, I have received many very positive comments about it. So, get those legs really strong and your technique more consistent and efficient and I think you will lift some big weights. However, watch out for "paralysis due to analysis", don't think too much, especially when you grab the bar, if you pull as hard as you can and move as fast as you can you have a good chance for success.
Weightlifting is Fun, Lifting More Weight is More Fun, So Lift a Lot of Weight and Have a Lot of Fun!
Jim
Thursday 2 July 2009
Thursday’s tempest—at least for how I lift.
This is a short reflective article on my 8 day training camp in the Netherlands. I have a training report from each day with videos either below this post or you can also get them from the archive on the right hand side of each page.
I learned many things in my 8 days training in Holland with Tom Bruijen. In this post I will deal with some of the technical aspects of weightlifting that I not only learnt, but more importantly, felt in a kinaesthetic and physical manner. Of course, these are all relevant to me and are all very obvious, but like I said, you have to FEEL it.
1. I have learned for the first time what it feels like to lift with a flat and arched back. This transforms the entire feeling of a lift and how you experience the movement. I am able to fully use the power in my legs and hips and not rely on my mid/upper back so much, in the Snatch in particular. On Monday I was not able to maintain this back arch past 100kg despite getting the lifts, but that is up to me to ingrain the altered starting position into my automatic technique through focused repetitions, rather than mindless warm up. If I am unable to maintain concentration on form throughout the warm up I do not deserve to improve on my total.
2. The assistance exercises Harry and I choose to include in my program have to work on both the improvement of technique as well as specifically activating and strengthening the relevant muscle groups. For me, the muscles all long my spine are not used to being properly activated and employed for optimal technique, the lower back in particular.
3. In both the Snatch and the Clean in particular, I simply do not extend and finish my pull enough. This is something that Harry, Tommy Hayden and Wayne Healy have commented on; like the new starting position, I must ingrain how this feels and form a habit of extending fully with the lighter weights so that it carries through when the intensity ramps up.
4. In the Jerk, it all starts with the Jerk Dip. If this is not fluid and does not hit the right position, everything else will more than likely go to the doldrums. The habit of staying on the heels in the dip is just about there, but I still need to be concentrate on it until it is second nature.
5. How I rack the bar in the Jerk controls how I extend in the Jerk drive and how much power of the hips and legs can be utilised. I was made aware of this for the first time in Bucharest when Kevin D’Arcy and Cathal Byrd pointed out how my shoulder girdle was slightly caved in when in the rack position. I worked on this a bit with Harry in the training camp at the start of June, but it only started to feel comfortable this week because I made my grip wider in the Clean which made it wider in the Jerk and easier to ‘open up’ the shoulder girle and upper back. Now that this position and the Jerk Dip are far more comfortable, I can focus on how I drive in my extension and then drive myself under the bar with a secure lock.
6. When squatting, it is imperative that I keep my back lock all the way down and up—again building this habit with the lighter weights first. I must also gradually get my feet a bit wider when squatting so that it mirrors my catch position in the Snatch and clean comfortably.
7. My flexibility is improving at a snail’s pace, but I have to continue working on it—focusing, as always, on the hips, groin, hamstrings and back.
These are the main things I learned training with Tom, but the seeds of many of these aspects were sown months ago. A training week like this gives one the time to focus on these kinds of issues and with few distractions, also the energy. It also goes to show how more than one coach can help one’s technique and lifting as well as many of your lifting peers. These are all basic points that most of you probably already know, but in my opinion you must get the physical ‘feel’ of an aspect of technique before you can truly understand it and begin to adapt. It is not enough to comprehend the concept; kinaesthetic awareness is the fulcrum from which you can begin to adapt. These are only my opinions; feel free to agree or disagree. If anyone has any tips that they learned in a similar or different way, please leave a comment.
I learned many things in my 8 days training in Holland with Tom Bruijen. In this post I will deal with some of the technical aspects of weightlifting that I not only learnt, but more importantly, felt in a kinaesthetic and physical manner. Of course, these are all relevant to me and are all very obvious, but like I said, you have to FEEL it.
1. I have learned for the first time what it feels like to lift with a flat and arched back. This transforms the entire feeling of a lift and how you experience the movement. I am able to fully use the power in my legs and hips and not rely on my mid/upper back so much, in the Snatch in particular. On Monday I was not able to maintain this back arch past 100kg despite getting the lifts, but that is up to me to ingrain the altered starting position into my automatic technique through focused repetitions, rather than mindless warm up. If I am unable to maintain concentration on form throughout the warm up I do not deserve to improve on my total.
2. The assistance exercises Harry and I choose to include in my program have to work on both the improvement of technique as well as specifically activating and strengthening the relevant muscle groups. For me, the muscles all long my spine are not used to being properly activated and employed for optimal technique, the lower back in particular.
3. In both the Snatch and the Clean in particular, I simply do not extend and finish my pull enough. This is something that Harry, Tommy Hayden and Wayne Healy have commented on; like the new starting position, I must ingrain how this feels and form a habit of extending fully with the lighter weights so that it carries through when the intensity ramps up.
4. In the Jerk, it all starts with the Jerk Dip. If this is not fluid and does not hit the right position, everything else will more than likely go to the doldrums. The habit of staying on the heels in the dip is just about there, but I still need to be concentrate on it until it is second nature.
5. How I rack the bar in the Jerk controls how I extend in the Jerk drive and how much power of the hips and legs can be utilised. I was made aware of this for the first time in Bucharest when Kevin D’Arcy and Cathal Byrd pointed out how my shoulder girdle was slightly caved in when in the rack position. I worked on this a bit with Harry in the training camp at the start of June, but it only started to feel comfortable this week because I made my grip wider in the Clean which made it wider in the Jerk and easier to ‘open up’ the shoulder girle and upper back. Now that this position and the Jerk Dip are far more comfortable, I can focus on how I drive in my extension and then drive myself under the bar with a secure lock.
6. When squatting, it is imperative that I keep my back lock all the way down and up—again building this habit with the lighter weights first. I must also gradually get my feet a bit wider when squatting so that it mirrors my catch position in the Snatch and clean comfortably.
7. My flexibility is improving at a snail’s pace, but I have to continue working on it—focusing, as always, on the hips, groin, hamstrings and back.
These are the main things I learned training with Tom, but the seeds of many of these aspects were sown months ago. A training week like this gives one the time to focus on these kinds of issues and with few distractions, also the energy. It also goes to show how more than one coach can help one’s technique and lifting as well as many of your lifting peers. These are all basic points that most of you probably already know, but in my opinion you must get the physical ‘feel’ of an aspect of technique before you can truly understand it and begin to adapt. It is not enough to comprehend the concept; kinaesthetic awareness is the fulcrum from which you can begin to adapt. These are only my opinions; feel free to agree or disagree. If anyone has any tips that they learned in a similar or different way, please leave a comment.
Sunday 22 March 2009
Saturday's simple Snatch reminders
I had a good workout yesterday and starting Monday I will be back on the saddle again. I am feeling refreshed and enthusiastic towards each session again. I was training with Laura, Gill and sometimes lifter Wayne Healy who has lifted 112.5/137.5 as a 62 kg lifter. Wayne was giving me a few pointers in the Snatch and it is funny how it always comes back down to the fundamentals. I was getting bogged down on technical matters and forgetting the most important thing: exploding through the three inch window from the bottom to the top of the hips.
Here is what I did:
Overhead Squats--6x5
Snatch--1x3@40, 40, 40, 50, 60 1x2@70 1x1@75, 80, 85, 90 for four single. I got the first two handily but Laura and Wayne both told me my lifts looked sluggish. I then proceeded to miss the next two attempts at 90; the bar was out of place because I was not explosively finishing my pull. Wayne then put 93 on the bar and I missed it again for the same reason. I got my head together and then easily nailed it a minute or so after. My pull was faster and I had a faster finish which put the bar in the correct position for the catch. Sounds simple, doesn't it? Simple is different to easy though.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110 for three singles. I had to put maximal concentration into these. Even though I am feeling far better than at the start of the week, the energy levels are not quite where they will be next week. Each workout feels a little better.
Front Squat--1x2@50, 70, 100, 120, 130, 135, 140--These squats felt good and strong.
Band Pull Aparts--3x20
Dragon Flags--3x2
Here are two snap shots of the maximum extension point of a Snatch from yesterday and one from the competition in Limerick in February. There are obvious differences which have massive ramifications as to where the bar ends up for the catch portion of the lift. I need to sort this out. Any suggestions?
Here is what I did:
Overhead Squats--6x5
Snatch--1x3@40, 40, 40, 50, 60 1x2@70 1x1@75, 80, 85, 90 for four single. I got the first two handily but Laura and Wayne both told me my lifts looked sluggish. I then proceeded to miss the next two attempts at 90; the bar was out of place because I was not explosively finishing my pull. Wayne then put 93 on the bar and I missed it again for the same reason. I got my head together and then easily nailed it a minute or so after. My pull was faster and I had a faster finish which put the bar in the correct position for the catch. Sounds simple, doesn't it? Simple is different to easy though.
Jerk skill with 60
Clean and Jerk--1x1@60, 80, 90, 100, 110 for three singles. I had to put maximal concentration into these. Even though I am feeling far better than at the start of the week, the energy levels are not quite where they will be next week. Each workout feels a little better.
Front Squat--1x2@50, 70, 100, 120, 130, 135, 140--These squats felt good and strong.
Band Pull Aparts--3x20
Dragon Flags--3x2
Here are two snap shots of the maximum extension point of a Snatch from yesterday and one from the competition in Limerick in February. There are obvious differences which have massive ramifications as to where the bar ends up for the catch portion of the lift. I need to sort this out. Any suggestions?
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