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30.6.11
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
14
14
WALKING
If you did not know this already your body was made to walk and likes walking. I did not say running or force marching, which for a weightlifter who is training everyday to compete is probably not the best of ideas. In between training sessions or active rest days is a great time to get outside in the sunshine and go for a leisurely stroll. Walking clears the mind and is a way to recharge your batteries. At times training can be very stressful, not just on the body but, on the mind as well. Anyone who has trained with other competitive weightlifters knows the kind of intense, aggressive, and demanding competition weightlifters bring against each other during practice. Going for a light walk on your own, with a friend, or with your team will help to invigorate your spirit and act as a form of meditation. People have been known to cover vast distances walking and I myself at one point have force marched 25 miles in one day. This, however, is not your goal when you do go for a walk as a weightlifter. Instead, keep it short and at a comfortable pace in a place which offers some great scenery. If you find yourself huffing and puffing then you are more than likely pushing yourself too hard. Save your energy for the platform and use this subordinate exercise as a chance to relax.
REPS: N/A
SETS: N/A
ADVANCED WAY: N/A
DURATION: 20-40 minutes
PLACEMENT IN TRAINING: In between sessions or active rest days
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28.6.11
"NO COMFORT ZONES" KEYCHAIN
There are two types of weightlifters who compete. Those who push through "comfort zones" and later become champions, and those who are to afraid to see what they are truly capable of. Someone once asked me, "Donny what is the secret to being a great weightlifter?" The only response I had for him was, "Work hard everyday and accept no comfort zones." This mantra does not just apply to weightlifters. Pushing through "the hard" in order to succeed goes for everyone in every walk of life. I chose the image of a weightlifter because the weightlifter confronts his comfort zone everyday. When you start your car before you leave for the gym look down at this keychain and vow to yourself that you will accept "NO COMFORT ZONES." Artwork drawn by local weightlifter Ben Claridad.
To order your own click on link below
26.6.11
24.6.11
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
Breakfast Burrito
One 13.5in. flour tortilla
¼ cup chopped green bell pepper
¼ cup chopped yellow onion
¼ cup shredded sharp cheddar cheese
¼ cup diced tomtato
1 handful of rice
2 cloves garlic
1 lime
Sour cream
5 eggs
3 strips peppered bacon
Louisiana hot sauce
¼ cup guacamole
Sea Salt
Butter
When I first started weightlifting I weighed approximately 96 kilos just coming out of the Marine Corps. Over the course of a half a year I cooked up a breakfast burrito each morning and eventually pushed my bodyweight to a strong and solid 105 kilos. You can alternate this recipe if you want with shredded potato's instead of rice and it still tastes great. Eating one of my breakfast burritos in the morning is a sure way to help you get through training for the day and pack on some serious muscle.
Boil up your rice on the stove top and after is has fluffed up squeeze some lime juice into the rice with some butter and set it aside after you mix it up. Render your bacon in a skillet and once it has gotten crispy remove it and saute' your bell pepper, onion, salt, and garlic in the grease until the vegetables have softened and all three give off a great smell. Set your vegetables and bacon aside and in the same skillet scramble your eggs with a pinch of salt.
To assemble everything together spread some sour cream across your tortilla after you have put it in the microwave to soften. Place your rice in the tortilla followed with your eggs, bacon, and vegetables then place your diced tomatoes on top with your cheese. Drizzle some hot sauce on top of everything and then wrap it all up in your monster tortilla. I eat my breakfast burrito with guacamole on the side and spoon an even amount with each bite. This recipe is guaranteed to pack on 15 kilos to your total. Enjoy!
22.6.11
"So, preferring death to capture, I accomplished the most astonishing deeds, and which, more than once, showed me that the too great care we take of our bodies is the only obstacle to the success of those projects which require rapid decision, and vigorous and determined execution. In reality, when you have once devoted your life to your enterprises, you are no longer the equal of other men, or, rather, other men are no longer your equals, and whosoever has taken this resolution, feels his strength and resources doubled." - M. Bertuccio The Count of Monte Cristo
21.6.11
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
13
13
RACK/BLOCK JERKS
ECCENTRIC
As I stated in chapter two the jerk is all about footwork and timing. Jerking out of the racks or off of the blocks enables the weightlifter to prioritize the jerk allowing him to develop great strength during the exercise. Initially the rack/block jerk is awkward but, like everything else if enough repetitions are performed then adaptation and confidence begin to set in and the movement becomes more comfortable. Going off of the blocks is safer for the weightlifter once he becomes very strong at the movement because it allows him to drop the bar in between reps instead of lowering the bar to the upper back. However, it is important when a weightlifter is first learning this exercise they lower the barbell down to the back or shoulders with moderately heavy weights to develop the strength in the knee bend. The bending of the knees as a weightlifter lowers the bar to the back or shoulders is an often overlooked action which is actually very important in creating a powerful “dip & drive.” I will go into more detail about how this is important when I cover the push press. When choosing blocks to jerk from just make sure they are not at a height which restricts you from dipping down low enough.
If the jerk is all about timing and footwork then the principle to think about which gives power to the jerk is sudden change of direction. Going off the blocks or out the racks is a great way for the weightlifter to learn about oscillation. Oscillation is the natural bending of the bar once sudden change of direction has taken place. When the weightlifter has taken a bar from the rack or blocks he should never feel the bar whipping all over the place. Instead, learn to check the momentum on the bar by managing your breathing and relaxing your body. Once the bar has become motionless, dip your knees and feel the bar wrap around your shoulders, then abruptly change direction and move into the “split.” Do not be discouraged if it takes you awhile to learn this. Finding oscillation is a skill and like any skill it will become more efficient with practice.
As you take a bar out of the rack step back far enough allowing you to split wide with your lead foot. When you move into the eccentric phase of the jerk be sure to find your “heels” and keep your elbows up. Your eyes should be looking straight ahead and just prior to you “dipping” take in a huge breath to help stabilize your body.
CONCENTRIC
To move out of the eccentric phase and into the concentric requires a powerful “dip & drive.” The concentric phase of a jerk is also known as the “split.” During this part of the lift the head needs to be pushed through the line of balance created by the bar, hips, and feet with the chin pointing down. The eyes are still looking straight ahead and the shoulders must be shrugged up as hard as possible to find stability. The weightlifter has still not breathed out during the concentric phase but, keeps the air in which also helps him find control. Once the weightlifter has found control he quickly moves into the “recover” command and lowers the bar back down to the upper back. If you are jerking off the blocks then just drop the weight down and prepare to move under for the next repetition. If you would like to learn more about the commands which are involved in the jerk then please refer to chapter two.
The most common question asked about rack jerking is, “What is the difference from going behind the neck versus off the shoulders?” Their are a few answers to this question. Jerking from behind the neck allows the movement to be slightly easier because the bar is behind your head. When doing rack jerks from the shoulders the weightlifter must obviously punch the head through during the concentric or “split.” This is not necessary when jerking from behind the neck enabling all focus to be centralized on the “dip & drive” and footwork. Jerking from behind the neck also helps the weightlifter to straighten out the “dip and drive.” Falling on the toes during a dip is a common mistake especially at heavy weights. Jerking from behind the neck helps the weightlifter learn to stay on the heels ensuring a more vertical torso during the dip. Jerking from behind the neck is also less stressful on the shoulders. The bar can be placed across the back and help alleviate any potential shoulder pain allowing the weightlifter to continue training. Constant jerking will take a toll on the shoulders but, surprisingly going from behind the neck is not as strenuous on the shoulders even though the exercise allows you to use more weight.
If you are having difficulty putting the bar behind your head during a jerk I would recommend jerking off of the shoulders until you have corrected this flaw. This mistake is often only mental as it takes courage to put a heavy weight over your head where you cannot see it. If you do not have any difficulty putting the bar behind you during a jerk but, sometimes struggle with the “recover” command, then performing rack jerks from behind the neck will also make it easier to focus on your footwork. The most common footwork mistake when jerking is “tightroping.” Tightroping is when the weightlifter splits with the rear foot directly behind the lead foot causing him to lose balance and thus the lift.
The heavier weight on the bar during a behind the neck rack/block jerk will develop an incredibly strong split position. A typical number to be pushing towards on the rack jerk when going from the shoulders is approximately 15 kilos heavier than your personal best clean & jerk. Meaning if you are clean & jerking 160 kilos and are working towards 165 kilos but are struggling with your jerk then try pushing your rack jerk to 175-180 kilos.
Reps: 1-3
Sets: 3-7
Advanced Way: Eventually jerking from the blocks will be required as the weightlifter becomes very strong using heavy weights for multiple reps.
Duration: 20-30 minutes once a week
Placement in training: Prior to training the snatch, clean & jerk, or squat.
19.6.11
18.6.11
17.6.11
The Count Of Monte Cristo Audio Book
http://donnyshankle.myshopify.com/products/the-count-of-monte-cristo-audio-book
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
12
CHEST SUPPORTED ROW
The chest supported row is a great exercise to
strengthen the muscles of the back and abdomen. To get the most out
of this exercise focus on raising your chest off of the pad at the
top of the concentric phase. The action of rowing the weight into you
is by itself a great way to develop the latissimus dorsi muscles but,
it is the eccentric and concentric action of the erector spinae which
will give the weightlifter a herculean back resonating virility and
power. As always a strong back is vitally important in weightlifting.
This exercise should help you to both keep your chest up during
a snatch and clean, and bring the bar into you.
end of eccentric
To begin find yourself a row machine or flat bench
raised on boxes or plates. Place your chin over the top of the pad if you
are using a machine. Depending on how tall you are you may need to
put you feet on the floor. Grab a hold of the handles and take in a
deep breath. Relax your arms and upper back until it has rounded
completely. Look down at the floor at a 45 degree angle and feel your
scapula spread apart. Your stomach and chest should be against the
pad ready to push into the concentric phase as you begin to pull your
elbows back. If you are using a flat bench you will not be able to let the
back round but this is OK. You can still contract the back at the top
as you raise the bar to the back of the bench. When you are using a
flat bench be sure you are raised up enough so the arms are straight
at the end of the eccentric phase.
end of concentric
As you move out of the eccentric phase into the
concentric begin by pulling your scapula together. Lift your eyes
straight ahead and draw your elbows back and close to your body. Do
not let your elbows flare out. The important part during this part of
the exercise is to lift your chest up which will allow your spine to
contract. Push your stomach pad or bench and at the top draw your
shoulders back, raise your chest as high as you can, and focus on
feeling your back muscles pulling hard. Use the machine and bench as
a good indicator of how far to come up. If you are hitting the back
of the pad this is good. Initially you may feel discomfort in your
abdomen as you push hard with it against the pad. This is normal and
is caused by having weak abdominal muscles. Over time you will become
more comfortable with the exercise as your abdominals become
stronger. Once at the top your breath should still be held in, and as
you bring the weight down breathe out during the bottom or the end of
the eccentric phase and prepare to breathe in again. The benefits of
this exercise when done properly will help you on the platform
tremendously. Your prime movers are the erector spinae, latissimus
muscles, and abdominals. Your stabilization muscles are the
abdominals but the machine will stabilize you throughout.
Reps: 8
Sets: 4
Advanced Way: Loop a resistance band around the end of
the area meant to load the weight and have someone stand on the
opposite end to increase the tension during the concentric.
Duration: 10 minutes
Placement in training: Directly after back raises or
active rest day.
15.6.11
Skype Report
Donny, I would like to thank you for the extremely helpful Skype session. Your analysis of my technique, training cues, and programming was beyond my expectation. I unfortunately do not have many true Olympic weightlifting coaches near me. When I set out to try and improve my lifts, I wanted to seek out and get coaching from an expert. You simply cannot do any better than Donny Shankle. I would highly recommend your Skype sessions to anyone who is serious about improving their lifts.
Mario
If you are interested in setting up your own Skype training analysis and would like to learn more then click on link below
14.6.11
13.6.11
On Weightlifting: A Personal View
Chapter 4
11
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
11
STANDING OBLIQUE CRUNCHES
ECCENTRIC
A strong midsection is crucial in finding stability after you have locked a barbell out overhead. Give your waistline a little extra attention and it will not only help stabilize you during the "recover" command, but it will also give you a superman/woman appearance in your singlet! There are an assortment of abdominal exercises you can do including hanging leg raises, weighted BOSU sit-ups, seated medicine ball twists etc. The goal is to strengthen the oblique muscles and increase density. When doing abdominal exercises you should always use as heavy a weight as possible. Keeping your belt snug, if you wear one, and constantly pushing against it will also help give you a strong midsection over time. Combining heavy oblique crunches with chin-ups are a great pair of exercises to superset at the end of your lifting to help you with overhead stability. However, keep in mind these exercises are subordinate to the jerk. Occasionally make rack/box jerks a priority in your training, as they are the best way to strengthen overhead stability. I will demonstrate rack jerks later in the chapter.
During the eccentric phase of the standing oblique crunch the key is finding a surface at the correct height. The range of motion here is small. Stack as many weight plates as you need, depending on your height, on top of a bench next to you. Place a dumbbell on top of the weight stack. The handle should be level at just below your hip joint. Roll your shoulders back and look straight ahead. Never hunch forward or twist while doing this exercise! Place your opposite hand, palm facing away from you, on your behind. Tilt your body by dropping the shoulder closest to the dumbbell, feeling the stretch on the opposite of your midsection, and grab on to the dumbbell. Focus on using the oblique and intercostal muscles on the opposite side of the dumbbell. Breathe in and pull your body into alignment as you move into the concentric phase.
CONCENTRIC
The important thing to think about when you have moved into the concentric phase is to not shift your hips. Resist the temptation to push your hips into the dumbbell making the exercise easier. Remember, the range of motion is slight, so it is okay if you do not feel it immediately. If you are having trouble keeping your hips from shifting then practice the exercise seated. After you have pulled your body into alignment then contract a little harder, keeping your breath in as you feel your obliques crunch together. Lower the dumbbell back down to the weight stack after each repetition. This will take the stress off of your grip and help avoid injury. Expend your air once you have lowered the dumbbell all the way down into the eccentric phase. The prime movers for this exercise are the internal and external obliques, intercostals, and serratus anterior muscles. Your stabilizer muscles are the gluteals and spinal erectors.
Reps: 5
Sets: 4
Advanced way: This is the advanced way. Try performing the exercise seated if you are having trouble feeling the muscles contract.
Duration: 5 minutes
Placement in training: Very end or active rest day
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11.6.11
10.6.11
9.6.11
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 man who wants to do something will find a way; a man who doesn't will find an excuse.”- Anonymous
Q: How come last week I could jerk 50 kilos for a personal best, but this week I struggled with 45 kilos?
A:
If you have a question you would like me to answer in regards to weightlifting please send it to my email donny.shankle@gmail.com
Honey Badger don't care! Honey Badger smacks the shit out of those weights! To learn more about the honey badger click link http://www.youtube.com/watch?v=4r7wHMg5Yjg
8.6.11
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
10
BACK RAISES
ECCENTRIC
If I had to choose one subordinate exercise, I would recommend back raises. Back raises can and should be done daily to continually strengthen the lower back and hamstrings. Performing back raises after training not only builds muscle and develops strength but it also flushes the lower back with blood. This allows for optimal performance during your next training session. Iron enriched blood speeds the healing process of muscle breakdown. A similar concept is contrast baths. Immersing oneself in an ice bath followed by a warm bath is the same principle as flushing an area of the body with blood by performing back raises. Slight back pulls are very common for the weightlifter but should never be serious enough for him to miss training. Performing a couple repetitions of this exercise immediately after lifting will help you become stronger and stay healthy so you can lift heavy and often. Alternate the amount of weight you use. Combine heavy sets of five with lighter sets of ten or just use your bodyweight for twenty repetitions.
Adjust a GHD (glute ham developer) so that the pad allows you to bend comfortably at the hip. You can either use a GHD that has the pad at a 45 degree angle or parallel to the floor. The only difference between the two is that the one at 45 degrees forces you to contract harder at the top. At the bottom focus on going down as low as possible until you feel a deep stretch in the hamstrings. Your face should be as close to the support beam in the center if you have a GHD built like the one in the picture. Relax and take in a deep breath. As you get set, use the momentum on the bar to help you find a stretch reflex in your back and hamstrings allowing you to spring into the concentric phase.
CONCENTRIC
A common question is “How far do I need to come up in the concentric phase?” A good rule of thumb is once you can see the back of the gym. Or, if you are in front of a mirror, then come up until you can see your eyes. At this stage of the exercise if you wanted to involve a contraction of the hamstring muscles even more. Then, drive your knees into the GHD and come up a little further to where your body is at a 45 degree angle with the floor. Once you have come up all the way, then resist slightly on the way down, but not enough that you miss catching the stretch reflex in your hamstrings and back. Use this stretch, as well as the momentum on the bar to help you pound out some heavy repetitions. The prime movers for the back raise are the erector spinae and hamstrings. The stabilizer muscles are the abdominals but the GHD machine should be stabilizing you throughout.
Reps: 3-10
Sets: 2-4
Advanced way: Attach a resistance band to the front of the GHD machine and loop the other end around your neck. Performing it this way forces you to contract even harder at the top.
Duration: 5 -10 minutes
Placement in training: Very end every day
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