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31.5.11
Memorial Day
We cherish too the poppy red
That grows on fields where valor led
It seems to signal to the skies
That blood of heroes never dies
Moina Michael
30.5.11
On Weightlifting: A Personal View
Chapter 4
ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
“Familiarity Breeds Contempt.” Anonymous
7
STRAIGHT LEGGED DEADLIFTING
ECCENTRIC
The hips will naturally become stronger from snatching and clean & jerking off the floor over time. However, a weak point for many weightlifters is not being able to keep the chest and shoulders over the bar until the last possible second before moving into the “finish” command. In addition, many weightlifters will want to push the knees in too soon during the pull and displace the weight across the more powerful hips. An explosive “finish” cannot be reached this way. This error is typically due to a weak lower back. Straight legged deadlifts are a great way to strengthen the erector spinae muscles. To focus on developing the strength of the lower back and hold a strong “break” command, the weightlifter should eliminate the hips during this exercise.
It is vitally important the weightlifter develops great strength in the lower back in order to hold not just the “break” command strongly but all commands. During a straight legged deadlift the weightlifter should focus on keeping the back as straight as possible and initiate the movement from the floor with the spinal erectors. Any bending of the knees to initiate the pull off the floor is incorrect. At the start the chest and shoulders are pulled back and the lungs and stomach have been filled with as much air as possible. In the beginning, the eyes are at a 45 degree angle looking down and the arms are relaxed.
CONCENTRIC
As the weightlifter pulls the bar off the floor the eyes look straight. At the top the hips are pushed forward until the body is in alignment. The breath is not exhaled until complete control has been established and lockout reached. The weight is kept on the heels and the weightlifter should perform the exercise with straps in order to maximize the weight on the bar. This is not a grip exercise. The straight legged deadlift should be done with weights slightly heavier than the clean. Accelerate rapidly from the floor and maintain a blistering speed throughout the exercise. NEVER PULL SLOW IN WEIGHTLIFTING. This applies not only to the lifts but for subordinate exercises as well. Slow is a concept that does not exist on the platform. There is another exercise similar to this one done with a snatch grip which I will explain later.
Before you bring the bar down into the eccentric phase make sure you inhale deeply and keep the back flat.This is not a traditional deadlift so any rounding of the back must be held in check. On a closing note, subordinate pulling is great for developing strength but, as always, it is consistent repetition combined with pushing through comfort zones which will lead to personal records. Straight legged deadlifting will make you stronger but, it is up to you to apply this strength fearlessly while at the same time putting years of training into the snatch/clean & jerk. The prime movers are your glutes and your stabilizer muscles are the intrinsic core muscles including the diaphragm, erector spinae, and abdominals.
SETS: 3-5
REPS: 3 (fast)
ADVANCED WAY: Stand on a 2 in. board to increase the stretch during the eccentric phase
TIME OF DURATION: 10 minutes
PLACEMENT IN TRAINING: Very end
REPS: 3 (fast)
ADVANCED WAY: Stand on a 2 in. board to increase the stretch during the eccentric phase
TIME OF DURATION: 10 minutes
PLACEMENT IN TRAINING: Very end
29.5.11
28.5.11
Skype Report
I did an online training session with Donny Shankle and had him review my lifts. It was a very worthwhile session and I learned a lot! Not just my weaknesses but how to address them. Donny was very professional and it was a very full hour. He was straight edged, clear, and concise. I left with a new sense of purpose for weightlifting and an individualized plan to improve my totals. I highly recommend you get your lifts looked at by an expert and Donny would be such a person!
www.crossfitportland.com
If you are interested in scheduling your own Skype training analysis then email me at donny.shankle@gmail.com
http://www.skype.com/intl/en-us/features/
http://www.skype.com/intl/en-us/features/
26.5.11
On Weightlifting: A Personal View
CHAPTER 5
ON SOME COMMON QUESTIONS
Unraveling The Many Different Queries Held By Both Spectators And Competitors
By Donny Shankle CPT
A:
If you have a question in regards to weightlifting you would like me to answer then please email it to me at donny.shankle@gmail.com
24.5.11
On Weightlifting: A Personal View
Chapter 4
ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
6
FARMERS WALKING
To strengthen the grip and isometric stability in the trapezoid muscles there is no substitute for farmers walking. Farmers walking also teaches the weightlifter to push through comfort zones. The weightlifter should measure out a distance of 150ft and walk as quickly as possible for time from end to end holding the heaviest dumbbells possible. The prime muscles working here are that of the grip while the stabilizer muscles are the trapezoid, butt, and abdominal muscles along with each muscle that creates the motion of walking. Focus and resiliency to pain are established here as well as the competitive drive to never give up. Personally, the farmers walk is a great favorite of mine because if you find yourself to be behind in the snatch it teaches the weightlifter the competition is not over. Find your mark to beat and chase your competition with persistence always taking one more step or going up one more kilo.
Reps: N/A
Sets: 1 Trip (150ft.)
Advanced Way: Find an incline to walk up
Duration: 3-5 min.
Placement in training: Very end or active rest day
23.5.11
22.5.11
21.5.11
On Weightlifting: A Personal View
CHAPTER 10
ON THE IMPORTANCE OF KNOWING YOUR WAY AROUND THE KITCHEN
By Donny Shankle CPT
“Diet is the most important factor.”- Anonymous
Dirty Rice
1lb. Ground Beef
1lb. Ground Pork
1lb. Chopped Chicken Thigh Meat
1lb. Minced Chicken Giblets
3 Cups Chopped Celery
1 Handful Chopped Parsley
1 Cup Chopped Yellow Onion
1 Cup Chopped Green Onion
3 Tablespoons Worcestershire Sauce
2 Bay Leaves
1 Green Bell Pepper
3 Tablespoons Sea Salt
3 Tablespoons Black Pepper
2 Pinches of Crushed Red Pepper
1/2 Stick of Butter
3 Tablespoons Minced Garlic
Dirty Rice gets its name from the unique flavor and look which comes from a combination of the minced chicken giblets (gizzards & hearts) and celery. A lot of folks either serve it as a side dish or as an entree. I personally like it as an entree and it was a staple dish served in my house growing up as a kid. You can't get much more Cajun than Dirty Rice and the great thing is it is simple to make.
In a large cast iron skillet add your ground beef, pork, chopped chicken thigh meat and minced giblets. You can dice your giblets with a knife but, I like to put them in a food processor to get them really finely minced. As soon as all of your meat has browned remove it from the skillet and place it on some paper towels to let the fat drain. This is optional but, I prefer draining the fat when cooking with any ground meat. Pour out any excess fat from the skillet leaving a light film of grease on the bottom.
In a large cast iron skillet add your ground beef, pork, chopped chicken thigh meat and minced giblets. You can dice your giblets with a knife but, I like to put them in a food processor to get them really finely minced. As soon as all of your meat has browned remove it from the skillet and place it on some paper towels to let the fat drain. This is optional but, I prefer draining the fat when cooking with any ground meat. Pour out any excess fat from the skillet leaving a light film of grease on the bottom.
Over medium heat in the same skillet add your onions, garlic, bell pepper, celery, parsley and red pepper. Saute until all of your vegetables become softened but not completely soft. Return all of the meat back into the skillet. Add your salt, black pepper, bay leaves, Worcestershire sauce and butter. Stir all of your ingredients together then add 2 cups of washed long grain rice. It is important to wash all of the starch from the rice so your dish ends up fluffy. After your rice is in, then add the required amount of water and stir. Bring the skillet to a boil then turn down your heat to low and cover allowing the rice to steam. This should take about 45 minutes to an hour. During this time ensure your heat is low and you do not remove the lid.
There are a lot of ingredients and steps here but once you make this dish a few times you will be knocking out some good dirty rice in no time. This dish feeds up to 8 people or 4 weightlifters. Also, if you let it rest in the fridge over night and then reheat and serve the next day it has an even richer flavor. My dirty rice recipe is guaranteed to add 15 kilos to your total and not break your bank account. Enjoy!
19.5.11
Skype Report
Donny,
Thank you very much for the Skype session the last night. I was blown away by your knowledge. But, I was more impressed with how prepared you were for the session, and how much time you were willing to spend to help me become better at something that you already excel at. I will use all the drills that you provided and all of the ques that you had for me. I can't wait to get in the gym and start seeing the improvements. Thank you again.
If you are interested in scheduling your own Skype training analysis then email me at donny.shankle@gmail.com
http://www.skype.com/intl/en-us/features/
18.5.11
On Weightlifting: A Personal View
CHAPTER 5
ON SOME COMMON QUESTIONS
Unraveling The Many Different Query's Held By Both Spectators And Competitors
By Donny Shankle CPT
Q: Would you say the second pull is more of a jump or a hip thrust? When I think about jumping in the pull, things go so much smoother, but my coaches teach me more of a fast extension. If I don't have the "jump" in the back of my mind it is like I crash the bar against my hips, leaving me bruised.
A:
If you have a question you would like me to answer in regards to weightlifting please send it to my email at donny.shankle@gmail.com
Chapter 2
On Technique
The Last Thing You Will Ever Need To Hear
By Donny Shankle CPT
4
“Finish!”
IDEALISM
Whatever the weight feels like off the floor does not matter! A great weightlifter knows the value of a strong finish and focuses all of his might into this nearly indescribable feat of strength. The “finish” is the quintessential hallmark of a champion weightlifter and it is here man stretches high to reach for lofty divinity. A perfect “finish” is sublime when done at the right moment and can sometimes leave the weightlifter in disbelief as the bar is easily racked against the throat in a clean or snatched overhead. The silhouette of a weightlifter during the “finish” command is enough to turn heads. The exertion in the muscles from the jaw down when viewed closely are an amazing sight to behold, and if there was one word to describe the power behind it, that word would easily be VIOLENT.
The head does not have to be pulled back for this command. This is just a byproduct by some weightlifters as they finish hard. Instead, think of the shoulders and top of the head exploding through the ceiling, or if you are outside then bursting through the sky. The arms will naturally bend from the violent action of shrugging hard with the powerful upper back. Do not force your arms to stay straight here or else you will not be able to pull yourself under quick enough. Some experienced weightlifters know how to time the bending of the arms so as not to let it interfere with the rest of the lift. If you do happen to pull too much with the arms during either the “break” or “finish” you risk slowing the pull down dramatically. Rely on your hook grip here during the “finish” and learn to keep the arms out of the pull from the start.
Whatever the weight feels like off the floor does not matter! A great weightlifter knows the value of a strong finish and focuses all of his might into this nearly indescribable feat of strength. The “finish” is the quintessential hallmark of a champion weightlifter and it is here man stretches high to reach for lofty divinity. A perfect “finish” is sublime when done at the right moment and can sometimes leave the weightlifter in disbelief as the bar is easily racked against the throat in a clean or snatched overhead. The silhouette of a weightlifter during the “finish” command is enough to turn heads. The exertion in the muscles from the jaw down when viewed closely are an amazing sight to behold, and if there was one word to describe the power behind it, that word would easily be VIOLENT.
The first difference we see in the “finish” from the “break” command is that the hips have come through and the body is in complete alignment or slightly bowed from the head down to the toes as the shoulders move behind the bar. The weightlifter is actually on the toes in the finished position and eventually the feet will leave the floor as they prepare to receive the bar in either a clean or snatch. The “finish” is NOT so much about how high you can get the bar but how hard you can pull against it. The traps, shoulders, and arms DO NOT raise the bar any higher than what the powerful muscles of the butt, hips, and legs have done already. The exertion at the top by the upper body is the weightlifter beginning to pull him or herself down. The action of the “finish” requires the weightlifter to be as strong as an ox and faster than gravity which wants the bar back on the floor. There is absolutely no room for error here and the “finish,” as I stated before, must be timed perfectly. Whenever a weightlifter misses a lift more than 99.9% of the time it is tied to a mistake in either timing or lack of power during the “finish.” It's all a race from here on out. A race to get under, a race to get up, a race to get that fucking weight off you and get three white lights.
The head does not have to be pulled back for this command. This is just a byproduct by some weightlifters as they finish hard. Instead, think of the shoulders and top of the head exploding through the ceiling, or if you are outside then bursting through the sky. The arms will naturally bend from the violent action of shrugging hard with the powerful upper back. Do not force your arms to stay straight here or else you will not be able to pull yourself under quick enough. Some experienced weightlifters know how to time the bending of the arms so as not to let it interfere with the rest of the lift. If you do happen to pull too much with the arms during either the “break” or “finish” you risk slowing the pull down dramatically. Rely on your hook grip here during the “finish” and learn to keep the arms out of the pull from the start.
The eyes are looking forward during the finish or slightly up and for some reason perception at the top of the “finish” wanes while reason waxes strong. This is rarely ever recognized by weightlifters and is nothing to be frightened of if you do happen to notice it. All senses during the finish seem to fade slightly while the weightlifter is under an immense amount of concentrated focus. The brain does this because it senses the body is under an incomprehensible amount of strain and centralizes everything towards survival. The time it takes these senses to come back is so fast the entire process is hardly noticeable. The “finish” can be quite addictive when the weightlifter is in great shape and something else becomes quite revelatory. What this solemn feeling is can be different for everyone but is best described as a rational high. Eventually, the more advanced weightlifter will rarely get the chance to feel this moment unless he or she is going after a personal best. The greats, however, spend a lifetime pursuing it.
Sometimes during the “finish” command the weightlifter will let out an audible cry to help exert the most amount of force possible against the bar. This action does help the weightlifter lift more weight but it has to be timed perfectly. I would not recommend doing this for anyone. If it is done at the wrong time this possible advantage can leave the weightlifter in disaster.
Many coaches may have wondered why I have not mentioned the set-up position for the “finish” or commonly called the second pull position. The time between the “break” and “finish” is so fast it should not be broken down. The weightlifter need only to concentrate on moving with greater speed between the “break” and “finish.” Any attempt to go into extra positions between the “break” and “finish” will only cause hesitation as the weightlifter begins to think too much. Once on the platform the weightlifter must become thoughtless and reactive. The set-up for the “finish,” like the “dip & drive” for the jerk, is a natural occurrence. The action is NOT something to be taught but instead must be learned through repetition. The “finish” requires the weightlifter to transcend his or hers existential place on this earth with an object that prefers to stay at rest. Do not add to the list by breaking this aesthetically beautiful action down with references to double knee bends or any other silliness. Keep this simple. Keep this fast. For the purpose of instruction, however, I will briefly go over what happens during the set up for the “finish.”
After the “break” the weightlifter pushes the knees back in putting the body into a position to jump. The weight has shifted again from the heel to the center of the feet. The arms are relaxed still as the weightlifter is positioning him or herself for the final command during the pull. This setup to the “finish” while important is something the weightlifter must learn to find on their own over time in their training. Do not be frustrated if this takes a while. You will eventually get it, I promise.
Lastly, you must keep the bar close to the body. Like the “break,” “set,” and “make ready,” the bar must be kept within millimeters of the body during the “finish.” There CAN NOT be any separation of the weightlifter from the bar. Any light of day to be seen during the “finish” must be closed right away. There is so much violent power that goes into hitting the bar with the hips as they come through but you can not let that power push the bar away from you. So much power is put into the bar during the “finish” that some weightlifters will be left with a painful bruise across the pelvis. As you “finish” hard with the hips you must use the powerful muscles of the back to keep the bar into you. Visualize in your mind where the bar is at all times and see yourself with your coach's eyes making sure the bar is as close to your body as possible every inch on the way up. Keeping the bar close will make things less painful, ensure maximum speed is on the bar, increase the chances of a faster turnover with the elbows, and allow you to rack the bar securely either in your throat or overhead. KEEP IT CLOSE!
Idealism is the virtue behind the “finish” command. The weightlifter should strive to meet the “finish” perfectly, just as man should strive to meet the ideal in him or herself perfectly. To capture the image alone should be enough to tell you what is psychologically happening here. It is the thinking man who inspires the unthinking primitives. It is the man or woman who has stretched his mind and body so thin and in the process has risked bold endeavors which shape the world we live in today. During the “finish” command we can see man's ability to breathe life into an unwilling bar. It is here man fights to change a complicated reality into a romantic ideal. This is where life and the lift are decided. Many weightlifters simply quit here because it is too damn hard. Many weightlifters seek out easier forms of training because to confront the “finish” daily with maximum weight is just too damn hard. Many people choose the easy life because the path to greatness is sometimes just too damn hard.
It is the great weightlifter who must confront this idealism with every repetition taken. Sometimes he or she can confront the concept a hundred times a day painfully but does not quit or become lazy. This constant battle leaves the great weightlifter as the epitome of power and as a shepherd to many. Of all commands to be discussed the “finish” command could probably fill a chapter alone. I will leave it here though, so you may feel the perfect “finish” yourself one day and the joy it brings knowing you are strong in so many ways.
Stand tall on your “finish” my friend or don't stand at all.
17.5.11
Successful people:
Know when they are being offered the choice of wisdom.
- Jeff Olson The Slight Edge
Understand that they can increase their success by doubling their rate of failure,
Understand the power of simple things,
Understand the power of daily disciplines,
Know how to keep paddling when others give up and sink,
- Jeff Olson The Slight Edge
16.5.11
On Weightlifting: A Personal View
Chapter 4
ON THE BENEFITS OF SUBORDINATE EXERCISES
BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND
BY DONNY SHANKLE CPT
5
Dumbbell Pullover
ECCENTRIC
During the eccentric phase of the pullover the weightlifter must focus on keeping the hips down, arms as straight as is comfortably possible, and inhaling deeply to maximize the expansion of the lungs, ribs, and chest. The pullover is mainly a back exercise but when combined with deep breathing can help change the skeletal structure of the torso. The stretch here can be quite intense as the weightlifter inhales deeply but go as far back as your shoulders can stand it. The hands are overlapping each other with the palms facing up. Once the weightlifter has reached complete extension being sure to keep the hips down then they move into the concentric phase after holding at the bottom for a 1-2 second pause.
CONCENTRIC
Keeping the arms as straight as comfortably possible the weightlifter brings the dumbbell up and over the eyes. The hips are still kept down and the weightlifter exhales completely. The prime mover here is the latissimus dorsi and the stabilizers are the pectoral, triceps, and abdominal muscles. Each repetition will expand the chest cavity of the weightlifter enlarging the frame and lungs which will create the potential for an increase in muscle mass and stability in the body. The stretch the weightlifter gets in the shoulders will also help him/her put the bar behind them in a jerk.
SETS: 2-3
REPS: 6-10
ADVANCED WAY: Place the bench perpendicular to the body to increase difficulty. To modify the difficulty making it easier lie parallel with the bench.
TIME OF DURATION: 5 minutes
PLACEMENT IN TRAINING: Very end
15.5.11
14.5.11
Grilled Chicken & Sausages
I do love me some chicken, and it never fails, every time I go out to buy some chicken and sausages the cashier asks me,
"So you having a party?"
To which my response is always,
"Nope, just having some lunch."
13.5.11
Weightlifters Prayer
By Donny Shankle CPT
(Inspired by psalm 23)
Weightlifters Prayer
The Lord is my shepherd; I shall never quit
He maketh me to stand in the face of adversity: He leadeth me to find confidence in my ability
He restoreth my strength: He leadeth me in the paths of righteous accomplishment for His name's sake
Yea, though I walk through the valley of heavy weights, I will not fear: for Thou art with me; Thy blessings of faith, endurance, and the resolve to never lose shall guide my way
Thou preparest a competition before me in the presence of mighty warriors: Thou bringest them from far to test my conviction
Surely I will be in Thy light if I can confront what is heavy and walk away happy,
And I will dwell in this gym O Lord forever, in a fight to become not only the great weightlifter, but to wear the title of Olympian,
By Thy grace and my will power, shall I then enter into Thy kingdom a champion
AMEN
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