Tuesday's tenderness

Here is a guest article from Kevin D'Arcy, an Irish 94kg lifter who has lifted 125/160 in competition. Feel free to agree or disagree with Kevin's points:

Functionality before load by Kevin D'Arcy



How many times have we in the strength world heard phrases like, form first, train technique strength will follow. Within weightlifting this is imperative. For high performance a weightlifter must train to have a functional body before applying load to the system. Loading a sub optimal system only results in a strong inefficient system.



The strength and conditioning world has differing schools regarding what the term function means from the guys that do pistols on wobble boards precariously balanced atop a bosu ball while juggling kettlebells to the men that won't consider an exercise worthwhile unless there is 200kg applied through the spine. I believe both ideals have relative merit to a lifter and in particular the beginner.



There tend to be three main areas of dysfunction that tend to hamper weightlifters progress, in this order:



1. Range Of Motion -one needs enough ROM to achieve the positions necessary for optimal technique in particular at lift-off, terminal extension of the pull and in the catch position. Lift off-need ROM to achieve ‘locked, spinal position. Termination of the pull-tight hip flexors result in a lifter terminally extending through spinal extension rather than by hip extension thus not only being an injury concern but also preventing maximum usage of the bodies most powerful muscle, the gluteus maximus at the top of the pull.
2. Stability-one must have adequate stability to stave off injury and allow for transference of power. Areas of interest to lifters include scapular stability to prevent shoulder injuries in overhead position and core stability to allow transference of power from legs to barbell at various stages of the movements.
3. Muscle activation sequences and motor firing patterns-if your muscles don’t work together in the most effective/efficient/optimal manner you don’t lift as much weight-quite simple! Many lifters don’t use their gluteus as effectively as they should as I outlined in Point A. This has correlation to a muscular imbalance that occurs in weightlifting known as Anterior Pelvic Tilt whereby the hip flexors are tight the abs are under trained and weak, spinal erectors have been worked to death and are tight as a…(well, we won't go into that). This results in hip extension never being fully reached and a host of glute power not being transferred--bad for your lifts? Yes!

So how do we avoid the above?



1. Stretch! Well and often!
2. Core stability- Train anti flexion and anti extension exercises respectively the no back flexion squat and the plank with alternate leg raise. Now that we have kept both schools of core training happy lets fix our scapular stability with some IYTWL combos. Happy days!!
3. Get a good coach, practice solid technique, then apply load, repeat!!


Here is what I did today. I was still very tight and grumpy today so I stretched quite a bit and did a glute, hip and core pre-hab warm up along with some partner flexibility before and after the session. This week will be a lot lighter than last week so that I can recover from last week's volume.

1. Power Snatch: Work up to 75kg for 3 x sets of 3--I widened my grip and focused on keeping my back arched with these and they felt far more comfortable this way.

2. 2 Cleans & Jerk: Work up to 110kg for 1 set of 2+1--This was fast and comfortable. I tried to keep my hands in control of the bar in the rack position and also to relax my upper body.

3. Front Squat: Work up to 125 for 1 sets of 3

Myself and Sami stretched for 15 minutes afterwards and my legs and hips feel much better now. Here are two videos that focus on the mental side of this game and they are both very interesting:

Tuesday's trial

I had a good session tonight. I had a very busy day in work and a poor night's sleep, so I was not sure what to expect. Harry gave me the plan and it was mercifully short and sweet. The biggest thing for me tonight was that I focused on my lifts in the way that Harry (click here to see) and Hugh (click here) suggested in their comments. I gave each lift, despite it relatively low weight, all my focus and concentration. This meant that even though they were not pretty, they were fast. Either way, I did not go sailing and give myself a way out. Here is what I did:

Overhead Squats--6x5 with loads of flexibility in between.
Drop Snatch--1x3@bar, bar, bar, 40, 50, 60
Jerk Dips/ Catches/ Split Jerk--1x3@40
Clean and Jerk--1x2@60, 70 1x1@70, 80, 90, 100, 110, 115--It took me a while to get into the groove with pushing myself under the jerk so I did a few extra lighter sets.
Back Squats--1x2@60, 90, 110, 120, 130 for 3 sets
Plank with ab vacuum--4x30 on/off

Harry has me on a low volume week because we have the UL competition on Saturday and also because I am still wrecked from the hardest, but most rewarding four weeks of training in my seven month weightlifting career. I have another session on Thursday and then the competition on Saturday, so I should be fresh by then.

Monday's moaner

I had a shocker of a session tonight and the mental aspect of my training was appallingly undisciplined. I arrived full of beans and I was really looking forward to training. Tonight was supposed to be a very light and technique orientated session. I did the following:

Overhead Squats--6x5--Loads of stretching in between.
Drop Snatch--3x3 with the bar
Snatch--1x2@50, 60 1x1@70, 75, 80, 85--I was thinking about my extension point on the Snatch and how I was hitting the bar a little too far out. I was trying to fix this with these light weights and they felt good, if a little slow. I was trying to focusing on letting the scoop happen as I extend up rather than consciously scoop.
Snatch Combo--1x3@70, 75, 75

Jerk Skill with 50 with one Clean grip pnf

Jerk from the rack--1x2@60, 70, 70 1x1@80, 90, 100--I missed the first rep which was quite silly. I was thinking too much about getting through the bar and I forgot that some force was needed. I then got 100 and went to 110 which I then missed because my elbows were not locked. It was at this point that Gill gave me the wise advice of stopping and she also gave me a stern and brief lecture on my indiscipline. I was clearly unfocused and this effected my jerk from the rack massively. They were very light weights, but I still found them far harder than I should have. I don't know why, but I always struggle when I am jerking from the rack. I feel far more comfortable with the Clean or Power Clean and Jerk than taking it from the rack. This is such an important exercise, I need to cop on and just get on with it. Obviously, far more attention and focus is needed for my jerk from the rack from now on. Thank God for having a training partner to kick you in the posterior when you need it.

After this I did a few Power Clean and Jerks with 70.
Back Squats--1x2@70, 70, 100, 120, 130, 130
V-Ups and strict non-momentum sit ups