HAPPY HALLOWEEN
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30.10.11
28.10.11
Pan American Games 2011 Weightlifting 105k
2nd. - LUNA Julio Cesar - Venezuela
3rd. - SHANKLE Donald Clark- United States
22.10.11
We Able Few
By Donny Shankle
Onward strong
weightlifters it is time for battle
Now is not the time for
mindless prattle
The training is done it is
time to fight
Victory or death is our
motto this night
On the eve of your
marching to the bar
Sleep well and be ready to
light the cigar
Suit up your stars and
stripes in front the mirror
Its time to show them you are
a mighty killer
Many moons have passed
since we prepared on day one
All matters not now whats
done is done
Its time to lean back and
look real good
So damn good we should be in Hollywood
The world knows not whats
coming their way
Soon they will learn how
Americans play
With a bayonet in our
teeth if me must
And a war face which turns
their knees to dust
Onward strong
weightlifters it is time for battle
I can hear the enemies
teeth begin to rattle
Damn we look sexy in our
red, white, and blue
May God be with us we able
few
20.10.11
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
17
It is important to talk about lower back flexion, and why it is important to keep a straight back at the bottom of a squat because, this will help you to understand stretch reflex. As I stated in the previous paragraph stretch reflex in the legs and hips allows the weightlifter during a clean and snatch to move the bar more efficiently in the “stand” command. This in turn will allow for sufficient energy when going after the jerk. The stretch reflex is a natural occurrence which takes place at the bottom of a squat and when perfected will help you “stand” with maximal weights. Weightlifters who know how to time this action perfectly prove to be the best. Why is timing the stretch reflex perfectly important? Because, timing combined with “violent” power, is nearly everything for the master weightlifter. (Violent is the best description for the power needed during a lift and was taken from my coach Glenn Pendlay.) Think of timing as skill which is gained through repetition and the weightlifters mind and body as power. Now imagine throwing a knockout punch with a piece of ends thread between your knuckles. This punch must not only feel like Moby Dick smashing into the side of the Pequod but, must also be precise enough to just before impact thread the eye of a needle. That is how world records are set and broken. That too as you can imagine is very fucking hard to do. Some weightlifters feel it sparingly and do not know how to control it. The masters spend a lifetime trying to harness such skill and power at their will. A great start for any beginning weightlifter trying to better understand the importance of keeping the back straight and timing the stretch reflex perfectly is in the squat rack.
17
SQUATS
(Part 4)It is important to talk about lower back flexion, and why it is important to keep a straight back at the bottom of a squat because, this will help you to understand stretch reflex. As I stated in the previous paragraph stretch reflex in the legs and hips allows the weightlifter during a clean and snatch to move the bar more efficiently in the “stand” command. This in turn will allow for sufficient energy when going after the jerk. The stretch reflex is a natural occurrence which takes place at the bottom of a squat and when perfected will help you “stand” with maximal weights. Weightlifters who know how to time this action perfectly prove to be the best. Why is timing the stretch reflex perfectly important? Because, timing combined with “violent” power, is nearly everything for the master weightlifter. (Violent is the best description for the power needed during a lift and was taken from my coach Glenn Pendlay.) Think of timing as skill which is gained through repetition and the weightlifters mind and body as power. Now imagine throwing a knockout punch with a piece of ends thread between your knuckles. This punch must not only feel like Moby Dick smashing into the side of the Pequod but, must also be precise enough to just before impact thread the eye of a needle. That is how world records are set and broken. That too as you can imagine is very fucking hard to do. Some weightlifters feel it sparingly and do not know how to control it. The masters spend a lifetime trying to harness such skill and power at their will. A great start for any beginning weightlifter trying to better understand the importance of keeping the back straight and timing the stretch reflex perfectly is in the squat rack.
Weightlifters
are categorized into two groups, beginners
and
non-beginners.
Both groups struggle with adaptation but, the non-beginner struggles
more with adaptation of the mind. This is important to understand
when talking about the squat because for a weightlifter squatting is
different for a beginner versus a non-beginner. For the non-beginner,
the squat is used to become stronger by placing increased stress on
the muscular system after the neurological system becomes fatigued.
By using a high volume of singles and doubles in the squat the
non-beginner can continue challenging his strength and build
coordination with maximal weights. This type of front squatting is
sometimes performed for the rest of a professional weightlifters
career. Typically, however, the best weightlifters will remove all
squatting from their training and solely focus on timing and power.
For
the beginner, the squat initially has multiple uses to improve
performance on the platform. The physical density and strength of
perseverance which the squat establishes for the weightlifter in the
beginning is an important progression in training. Once these two
principles have been laid then more specific adaptation principles
will follow. There is much negative hyperbole out there concerning
the squat in regards to its effectiveness towards the SN/C&J. A
simple matter of deductive reasoning is all one needs to see that
squats are an important subordinate exercise but, like all
subordinate exercises the squat should not take priority in a
weightlifters
training.
If by observation you deduce that having strong legs will make you a
better weightlifter, and squatting is an objective test of leg
strength which when practiced regularly increases the strength in
ones legs, then you must conclude that being strong in the squat will
in turn make you a better weightlifter, so long as you apply the five
winning factors of the mind (chapter
1).The
lifts themselves, however, will always take priority. The lifts when
practiced with a certain zeal make every other subordinate exercise
stronger. This in fact is one of the reasons why they are subordinate
to them. For now, let us go over some other important principles to
be learned from squatting early on. Principles such as bar
cognizance, flexibility, lung capacity, hypertrophy, pain tolerance,
appetite, and confidence.
19.10.11
On Weightlifting: A Personal View
CHAPTER 8
ON
THE WISDOM FROM WARRIORS
Interviews
With Great Weightlifters
By Donny Shankle
“Be a man. Do not follow me but follow yourself.”
Anonymous
Caleb Ward
- Do you find joy being a weightlifter? Why? Yes, it's good stress relief and it's a rewarding sport. Your results are proven with numbers.
- What is something weightlifting has taught you which you apply to everyday life? Goal setting and good eating habits.
- Can you share any unforgettable moments on the platform? 2010 Arnold, I broke the Junior American Record in the Clean and Jerk at 203kg. Breaking the Record was rewarding in itself, but making a lift like that in a crowd like that was the most proud I've ever been.
- What is your favorite food and can you give us the recipe? My favorite food is for sure my homemade ice cream. The recipe has eggs, sugar, sweetened condensed milk, vanilla extract, and milk.
- If you could have a conversation with anyone, alive or dead, who would it be? Why? Haven't thought a lot about this question before. I would want to seek advice from someone who has been very successful in business and has creative ideas for the future. Steve Jobs, Bill Gates, Mark Zuckerberg, etc.
- Do you ever get scared of going under the bar? If you do, how do you overcome that fear? If you do not, why? Going under the bar is tough when your tired, but I don't think I have been afraid to go under it since I was a young teenager. I think the practice of snatching and jerking after a long period of time just takes that feeling away.
18.10.11
On Weightlifting: A Personal View
CHAPTER 10
Heat oil in a large kettle over medium heat. Add onion and celery, and saute until onion is soft. Potatoes can be steamed prior to adding. Stir in potatoes and next 5 ingredients. Bring to boil; cover, reduce heat, and simmer 20 minutes or until potatoes are tender.
Combine flour and milk. Whisk until smooth then combine the half & half. If roux balls up, blend it before you add it, or strain it. Strain the canned clams; reserve juice and add strained clam juice now. Add flour mixture and bring to a simmer. Cook until mixture begins to thicken, stirring frequently. Add drained clams and cook to desired degree of doneness or 160 F. Do not overcook the clams, as they get tough. Discard bay leaf. ENJOY!
ON THE IMPORTANCE OF KNOWING YOUR WAY AROUND THE KITCHEN
By Donny Shankle CPT
“Diet is the most important factor.” - Anonymous
New England Clam Chowder
(OTC STYLE)
3-1/3 tbsp Canola Oil
2-2/3 Cup Diced Yellow Onion
3-1/3 Cup Diced Celery
3-1/3 qt Peeled and Cubed Potatoes
1-5/8 tbsp Thyme
1-5/8 tsp Ground Black Pepper
1 lb Clam Juice
6 Bay Leaves
3-1/2 tbsp Clam Soup Base
2 tsp Sea Salt
1-5/8 qt Half & Half Cream
3-1/3 Cup 2% Milk
2-2/3 Cup All Purpose Flour
3 lb Chopped Ocean Clam
All men love soup. Their is just
something about wrapping your lips around something warm and wet that
gets us excited. Here at the Olympic Training Center on Fridays they
serve the best clam chowder during lunch. This recipe calls for fifty
servings but, the recipe also says one serving is half a cup. This
soup is so good however, I can't see anyone stopping at a half a cup.
Make a batch of this and you will see what I am talking about. This
clam chowder will make your muscles grow with delight and is sure to add a
few kilos to your total. Thanks goes out to the OTC staff for sharing
this recipe with me.
Heat oil in a large kettle over medium heat. Add onion and celery, and saute until onion is soft. Potatoes can be steamed prior to adding. Stir in potatoes and next 5 ingredients. Bring to boil; cover, reduce heat, and simmer 20 minutes or until potatoes are tender.
Combine flour and milk. Whisk until smooth then combine the half & half. If roux balls up, blend it before you add it, or strain it. Strain the canned clams; reserve juice and add strained clam juice now. Add flour mixture and bring to a simmer. Cook until mixture begins to thicken, stirring frequently. Add drained clams and cook to desired degree of doneness or 160 F. Do not overcook the clams, as they get tough. Discard bay leaf. ENJOY!
17.10.11
16.10.11
15.10.11
"Energy and persistence conquer all things" - Benjamin Franklin
Autobiography of Benjamin Franklin Audio Book
http://donnyshankle.myshopify.com/products/autobiography-of-benjamin-franklin
Autobiography of Benjamin Franklin Audio Book
http://donnyshankle.myshopify.com/products/autobiography-of-benjamin-franklin
14.10.11
13.10.11
12.10.11
11.10.11
10.10.11
9.10.11
8.10.11
7.10.11
6.10.11
"Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of others' opinions drown out your own inner voice. And most importantly, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary." - Steve Jobs
5.10.11
4.10.11
3.10.11
2.10.11
And he said, The LORD is my rock, and my fortress, and my deliverer;
The God of my rock; in him will I trust: he is my shield, and the horn of my salvation, my high tower, and my refuge, my saviour; thou savest me from violence.
I will call on the LORD, who is worthy to be praised: so shall I be saved from mine enemies.
- 2 Samuel 22:2-4
The God of my rock; in him will I trust: he is my shield, and the horn of my salvation, my high tower, and my refuge, my saviour; thou savest me from violence.
I will call on the LORD, who is worthy to be praised: so shall I be saved from mine enemies.
- 2 Samuel 22:2-4
1.10.11
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