So is this great and wide sea, wherein are things creeping innumerable, both small and great beasts.
There go the ships: there is that leviathon, whom thou hast made to play therein. - Psalm 104:25-26
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29.7.11
23.7.11
2011 Weightlifting National Championships 105k
1st Place - Donny Shankle (San Ramon, California)
2nd Place - Donovan Ford (Colorado Springs, Colorado)
3rd Place - Yasha Kahn (Brookline, Massachusetts)
14.7.11
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11.7.11
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
16
SWIMMING UNDERWATER FOR DISTANCE
Their were restive onlookers beside the pool lounging in the sun waiting to see when I would break the surface. Each lap I did underwater I was determined to beat the last distance I swam. Every time I finally came up for air I found it silly they had their cell phones in hand gasping wondering if they should call an ambulance. Jon and I of course thought nothing of it, just another test of might to see who is the biggest cock in the coop. Apparently no one told them that weightlifters were sharing the pool with them. Even though weightlifters may be the misguided children of sport there is something special within us that can never back away from a challenge. You will find this in nearly all great athletes.
Swimming is the best exercise you can do to increase your lung capacity and strong lungs are essential for a weightlifter. The more air you can inhale the more stable your body will be during a lift especially the “dip & drive” for the jerk. When you have a heavy barbell sitting on your clavicles you need powerful lungs to work hard and stabilize your torso.
If you have ever seen footage of strongmen blowing up hot water bottles with their mouths then you know strong lungs are synonymous with men of strength. Weightlifting is more demanding on the lungs than running, cycling, or most other aerobic exercises. Although it is anaerobic the muscles require a great amount of oxygen to complete a heavy attempt again and again. I personal train some clients with triathlon, marathon, and iron-man backgrounds. They are always surprised how winded they become with only 3 repetitions in a clean & jerk. Having powerful lungs will help get you through training. The best weightlifters have the ability to train longer and harder than their competition because they have strong lungs to help pull them through their training. This helps them to put in more repetitions than most and as a result, overtime, they will learn how to move heavy weights more efficiently than those who lack strong lungs.
When you do swim for distance do it underwater to ensure you never sneak a breath. Also, swimming on the surface can be hard on the shoulders no matter if it is freestyle, backstroke, butterfly, or breast stroke. Weightlifting is already hard enough on the shoulders so learn how to dolphin kick underwater to reach the best distance. This exercise usually works best if you have someone who is also strong doing it with you. Find a pool and start at the wall on one end. Take in a prodigious breath and as you drop under powerfully kick off the wall and then relax as you try to glide through the water. Learn to not struggle but, to move smoothly under the water the same way you move smoothly with the bar. Every time you complete a lap remember your mark and challenge your buddy to beat it. If the son-of-a-bitch beats you then get your ass back in the water and take in another prodigious breath. All this heavy breathing will expand your lungs and overtime will strengthen your diaphragm, serratus muslces, and expand the rib cage. More importantly though all this heavy breathing will strengthen your lungs to train harder, stay tighter, and stabilize better.
REPS: N/A
SETS: 5-10 laps
DURATION: 20-30 minutes
ADVANCED WAY: N/A
PLACEMENT IN TRAINING: Active rest day
9.7.11
Kelly Starrett
Glenn and I earlier this week went into the city of San Francisco to meet with founder and head coach of San Francisco Crossfit Kelly Starrett. Kelly is a strength and conditioning coach as well as a doctor of physical therapy. He has worked with many great athletes and his name is well known for getting great athletes to reexamine their training and become even greater. For the past couple weeks my hip was bothering me again causing me to not stand up quick enough out of my cleans. After 30 minutes with Kelly I went into training the next day and kicked ass, standing up with a 200 clean faster than I ever have in practice before. Going into Nationals next week I feel awesome to have someone like Kelly in my corner supporting me. Thank you Kelly for working with me. I highly recommend anyone in need of physical therapy or who wants to be a champion to check out Kelly Starrett and San Francisco Crossfit.
8.7.11
7.7.11
6.7.11
"ALWAYS TO BE THE BEST" GYM TOWEL
A 26x17in. 100% cotton blue gym towel embroidered with the Greek motto AI EN ARISTEUEIN. Translated to English it means ALWAYS TO BE THE BEST. Every time you wipe the sweat off your face in the gym from working so hard look down at these words and remember why you are training. It is because you are a champion who strives "always to be the best" no matter what you apply yourself to. Letters are embroidered in black in the exact likeness as the motto tattooed forever on my back.
To order your own click on link below
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
15
STRAIGHT LEGGED SNATCH HIGH PULLS
ECCENTRIC
Straight legged snatch high pulls are performed much the same way as straight legged deadlifts. The obvious difference is the weightlifter must come off of the hips hard and keep pulling to bring the bar up to chest level. This subordinate exercise strengthens your follow through on the pull and balance on your “finish.” The pull is again initiated with the lower back and the hips are started high. At the top of this pull make sure your elbows are high as you extend as high as possible trying to stand as tall as you possibly can. Many weightlifters will dip the knees at the top and bring the chest down. This is incorrect and must be avoided. The purpose of the exercise is to reach high and keep the bar close to the body all the way through. The shoulders should be pulled back beyond the hips at full extension and the weightlifter should be on the toes. If you find yourself needing to take a step forward or backward during the high finish of this exercise then your balance is weak and you are more than likely missing your lifts out in front or behind at maximum weights. Learn to control your pull with this exercise as a dancer finds graceful balance on their toes during a pirouette.
During the eccentric phase relax your body and keep your weight on the heels. The eyes can be either looking straight down or slightly forward at a 45 degree angle. The hips are high to take the legs out of the exercise putting you into a position which will place the most strain across the lower back when you do begin to pull. Like I stated before, during straight legged deadlifting, many weightlifters make the mistake of not staying over the bar long enough to maximize the power of their “finish.” Ninety nine percent of all misses are directly linked to poor “finish” on the bar. Not staying over the bar long enough because of a weak back will always put you in an inefficient “break” command as you set up for the “finish” command. Weightlifting straps are a great idea for this exercise because multiple reps should be performed which will challenge your balance once fatigue sets in. The straps will also save your hands from tearing callouses. Take in a huge deep breath and prepare yourself mentally to apply all the force you can muster into the floor as you begin to move into the concentric phase.
CONCENTRIC
At the top of a straight legged snatch high pull the weightlifter should aim to bring the bar up to the nipple line. I personally perform the exercise by actually touching the chest with bar. Reach as high as you can and bring your elbows up and back. Try your damnedest to hold the bar there for a split second while imagining you have the bar high enough and held long enough for an army of dwarfs to march under. It is here many weightlifters might struggle to balance heavy weights on the toes but, with practice you will learn how to control the bar in any position making it do what you will it to do.
REPS: 1-5
SETS: 5
ADVANCED WAY: Stand on a 2in. board to lengthen the range of motion causing you to reach higher and contract harder.
DURATION: 5-15 minutes
PLACEMENT IN TRAINING: Combined with your snatches as a drill to straighten the pull or directly after snatches to build increased power off the floor and through the “finish.”
4.7.11
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2.7.11
USCryotherapy
The CalStrength weightlifting team went up to Roseville, California on Thursday to check out the USCryoptherapy center. There are only three in the country from what I understand and the staff there was very nice letting us use there facility at no charge. The chamber we stepped into was -173F and you enter shirtless. Very cold but afterward I felt great! I highly recommend checking it out for any athlete.
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