Aesops's Fables
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29.11.11
28.11.11
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
SQUATS
(Part 6)
Lung
capacity is not something you hear mentioned very often. Throughout this book, however, you will hear me speak about it a lot. Lung
capacity allows you to both train longer and harder while also giving
you a strong diaphragm. Stabilizing yourself during a jerk, keeping
your chest up during the pull, or your back from collapsing during
the catch, are all improved when the lungs are strong. Think of your
lungs like two large flexible steal balloons in your chest. The more
air you can get into your lungs the more stable your body will be.
Also, the more oxygen you get into your muscles during training the
stronger they will contract and change direction. Being able to put in more hours of training than your competition will eventually make you the winner. Being able to handle heavy weights in training more often will prepare you psychologically better than the rest as it established fearlessness. Having the lung capacity to endure strenuous training constantly will help you be prepared for that final attempt clean & jerk which is the most important lift.
The
diaphragm is an internal muscle extending across the rib cage which
helps assist the function of breathing. “The diaphragm along with
the spinal erectors and the abdominal muscles is important in
maintaining rigidity of the skeletal spine by increasing abdominal
pressure.” (Coach Glenn Pendlay) Obviously this spinal rigidity is
important in helping a weightlifter maintain a tight and straight
back especially during the bottom of a squat, clean, or snatch.
After much repetition and learning how to both breathe through not
only your lungs but also your stomach the diaphragm becomes very
strong. Learning to control your heavy breathing during strenuous
exercise is great not only for developing stoic stamina but also
flips a switch psychologically. The
action of heavy breathing tricks the mind into a survival mode and
your adrenaline increases greatly. The mind is under the assumption
that your body and life are being threatened. The addition of
inhaling ammonia under this surge of adrenaline is a great
combination to be applied just before an attempt only
in competition.
Combining high repetition squats initially with the lifts in a
beginning weightlifters training will dramatically increase your lung
size and power. Also, paying attention to your posture is important
to ensure proper development of the lungs.
To
give an example of the type of volume I went through while I was
deployed in Kuwait overseas at Camp Doha which made my lungs very
strong. Keeping in mind this was before I had ever even heard of a
snatch. I performed 150 back squat repetitions a day 4 days a week
with anywhere between 300 and 500 lbs in the squat rack. I broke
this up into 3 separate workouts a day at 50 squats at a time using
the 5 sets of 10 reps method. I had actually deep squatted this way
from the age of 15. The soldiers and marines used to call me
“Quadzilla.” I would walk around the base wearing these shorter
than necessary physical training shorts with no underwear, and let me
just say I didn't leave much to the imagination. All of this
repetition early on in my life I am convinced helped me later with
Coach Pendlay's 5x5 method as well as Abijiev's maximum approach.
Leading into the next principle to be discussed, this type of initial
squatting not only improved my flexibility, increased my lung
strength, and strengthened my body but, also taught me about pain
tolerance.
27.11.11
26.11.11
Matt Devine Interviews Donny Shankle
(Part 2)
6. How do you prefer to structure
training prior to a competition as a member of California Strength?
What is your foundation and how do you progress into a competition
cycle? All training is
structured with the idea that the snatch and clean & jerk are
central. The weightlifters at California Strength are the best in
the country for this reason. Recently, I did some training again at
the OTC in preparation for Pan-Ams and Worlds. The
training was very different from what I was used to but, I was able
to adapt very quickly and with good results. I was able to do this
because I have a background consisting of doing many heavy snatches
and clean & jerks with Glenn and other coaches. My foundation
lies in going primarily from the floor with each lift using heavy
weights often. This type of training has paid off great dividends
for myself and my teammates. I know of no other weightlifters in the
world who could come close to putting in the amount of work which is
done at California Strength.
Prior to
competition the idea is to improve deficiencies. Most deficiencies
are a result from either not being strong enough or not moving fast
enough. Certain special exercises are chosen for each individual
weightlifter to correct any errors made in a lift. However, the
lifts remain core. This ensures confidence and establishes a mental
grit that is tough and stubborn. The closer you get to competition
speed and consistency become the focus as well as being free from
nagging aches that come with training. You want the body to feel
rested before a competition so the volume of training throughout the
week is gradually pulled back. You want the mind to be hungry for a
big attempt so you keep the kilos lower until the meet. Consistency
though is the central focus. The closer you are to competition
becomes a time when making your attempts and making them beautifully
is key.
The basic
structure looks something like this:
Snatch
Clean & Jerk
Squat
Press/Overhead
Auxiliary
exercises (posterior chain, abs, etc.)
All of this is
performed either once or twice a day and is subject to change from
Coach Pendlay. If you are interested in more details about learning
our training parameters then I suggest you interview Coach Pendlay.
7. What specific
strategies/exercises do you use to address weaknesses in your
position or movement execution? For
me personally any use of what I call a “subordinate exercise” is
done to address speed and getting under the bar faster. Much of this
is done by going from either the blocks or hang position. Speed I
have learned, however, is 99% conviction. In my journals training
with Abijiev I noticed I wrote for nearly every workout “Move
Donny!”. You must move and you must force yourself to move faster
with every attempt especially the heavier you get.
There are a
variety of subordinate exercises you can do. I will list a few here to
address some common deficiencies. I am devoting an entire chapter in my
book which will address this more.
Error /
Corrective subordinate exercise
Missing snatches
behind / Hang snatches from the hip, Snatches without moving feet
using no hook grip, Snatch High Pull + Hang SN at knee
Missing Jerks in
Front / Push Press behind neck, Presses and jerks done in split
position, Split Cleans
Failing to Stand with Cleans / Maximum singles performed daily on the
Front Squat, Heavy Back Raises, 3 position pulls, Cleans with lighter
weights emphasizing pulling harder and faster
8. How do you plan on continued
success throughout your career? By
continuing to apply everything I have learned over the past few
years and never forgetting where I came from. That and remaining
determined to always keep my chin up. Its a long road in this thing
called weightlifting. I wake up excited everyday to learn more and
become better. When I initially started I had it in my mind I was
going to be the best within damn near overnight. I can laugh at that
now and smile because its taken me a little bit longer than
expected. I have enjoyed the journey though and have met some
outstanding people along the way.
Something else
which I now do more of that has helped me become better on the
platform is teaching others in the gym who want to become
weightlifters themselves. As a personal trainer my clients are
always intrigued about the sport and I try to be as charismatic and
positive as I can to keep them asking questions and wanting to learn
more about it. I have coached masters lifters, national champions,
cross-fitters, and even stay at home moms. Every session we have
together I learn something new which I apply for myself. I think
this is key to improvement. You learn so much about yourself when
you help others achieve their own goals in life.
I believe a man
should have a skill in life and David Spitz the founder of
California Strength told me one day, “You do have a skill Donny.
You are a builder of the characters of men.” I cannot say enough
how much I enjoy sharing what I have learned in weightlifting with others.
25.11.11
Donny Shankle Reads The Bible
A complete King James Version Audio Bible narrated by Donny Shankle
including Old Testament, New Testament, and Apocrypha. Recording comes
uploaded in .mp3 format on an 8GB USB flash drive indexed by book and
chapter. Ships between 5 to 7 business days.
To order your own click HERE
To order your own click HERE
24.11.11
A Prayer For Thanksgiving
Our most gracious and
glorious heavenly father. We thank you for this bountiful feast you
have set before us. We thank you for putting into our hearts the
benevolence to come together under your grace. On this day before
you our holy Lord we give thanksgiving not only to those we love but,
to all your children we pray to know better. In our moments of trial
and despair Lord strengthen us to lift up our faces toward your
kingdom so that we may have eternal life. Through your son Jesus
Christ we pray. Amen.
23.11.11
22.11.11
21.11.11
Matt Devine Interviews Donny Shankle
(Part 1)
- How long have you been involved with weightlifting and how did you begin? I have been a weightlifter now for almost 10 years and began training upon the end of my enlistment in the service. I started training for my first competition in southern California and have kept it up since then. I have a hunger to be the best and I will not stop until I am unless the good Lord takes me first. I came across weightlifting for the first time on the internet while deployed overseas in Iraq during “Operation Iraqi Freedom”. I knew in my heart I could do it and be great. Since then I have trained under many renowned coaches and with many great champions. I have learned so much but I keep learning more with every passing competition.
- Lifters such as Tom Gough and yourself have come from military service backgrounds to achieve high results in weightlifting. Is it possible to balance the demands of military life with that of being a weightlifter? What advice can you offer? Yes, anything is possible if you are clever enough to find a way. Military life has its pros and cons when it comes to the training required as an elite level weightlifter. The pros being the invaluable discipline you will gain and appreciation for life to be applied in your training. The obvious cons would be the deployments and other physical fitness requirements which must be upheld while in service. Fortunately for me, my command was very understanding and I began my training as a weightlifter towards the end of my enlistment. If you are in your first enlistment and are thinking of becoming a competitive weightlifter I would say train as often as you are able and speak with coaches and athletes about training. Gain whatever knowledge you can and if you truly want to be a champion weightlifter then yes, you eventually must make the decision to not re-up your time in. Do your time first, however, because your experience will make you stronger than your competition as you carry a certain type of pride with you. A pride only found in soldiers, marines, sailors, airmen, and the other heroes of this country.
- What has been your toughest challenge in developing as a weightlifter? Overcoming failure when in your heart you knew you were capable of so much more. Glenn my coach wrote a blog mentioning Babe Ruth and all his home-runs. Yet, the babe struck out a lot too and that is rarely mentioned. Understand the falls are going to be there and surround yourself with people who believe in you. Every other outside challenge you have will pale in comparison to the confidence you must maintain within yourself. Only recently have I began to embrace this with the help of some great people.
- Is this still a priority or has your focus changed as you have progressed? My priority has always been to wear the title of Olympian. Whatever may have knocked me off course in the past I have been able to overcome with stubbornness, faith, and a fantastic support structure. I am proud to say I am a weightlifter. For me it means something very special for very special reasons.
19.11.11
17.11.11
On Weightlifting: A Personal View
CHAPTER 8
ON THE WISDOM FROM WARRIORS
ON THE WISDOM FROM WARRIORS
Interviews
With Great Weightlifters
By Donny Shankle CPT
“Be a man. Do not follow me but follow yourself.”
Anonymous
Matt Devine
- Do you find joy being a weightlifter? Why? I find immense joy in lifting weights. I always corrected people when they referred to me as a weightlifter because I started the sport at 27. I was just a guy who loved to lift weights, not really skilled enough to be considered a true “weightlifter”. I would joke that Joe Weider was my 1st coach. This mindset was very freeing when I started because it removed the pressure of performing to true weightlifter standards. At this point that attitude would be a cop out. I find that the more I obsess about a total, the less I truly enjoy the sport. The total is a piece of the puzzle. I love when be bar feels like a rubber band on a pull or clean, or when a jerk or snatch snaps right into the groove. I love taking the bar and practicing the motions. I love a pause before taking a heavy attempt and removing doubt. I love the camaraderie and friendship among those who indulge in the same pursuit. I love that weightlifting forces you to evolve.
- What is something weightlifting has taught you which you apply to everyday life? Weightlifting has taught me to make the best of what the day offers. Weightlifting has taught me not to take anything for granted. It has taught me to plan and execute. It has taught me to work with others and to trust in my own efforts.
- Can you share any unforgettable moments on the platform? None quite as exciting as, say, Donny Shankle gutting out a snatch at the Arnold Championships and then kicking the plates to win the Bob Bednarski Award or beating Klokov…. A great moment for me would be 2004 Olympic Trials, which took place about a year after I started lifting. I hit a PR total of 327.5 with my entire family in the audience, surrounded by the best lifters in the country and others. I cleaned 195 as the last lift of the 2nd session before the top 8 competed, 5kg over any attempt to date at the time. Leo Totten asked if I was ready as he firmly slapped my traps. I sprung up the stairs to the chalk bowl plotting my effort. The hair on my arms and legs was standing up and I felt so excited that I could feel tears welling. I could hear my father and brother yelling. I could hear all of my training compadres and the audience. The atmosphere was electric. I pulled the weight furiously, expelling a yell as I extended with all my effort. The bar pulled me forward and I stood up with high effort. I stood and all was quiet, somewhat dazed. I heard my father yell again, and returned to the task at hand, driving the bar up with all the energy I had. It was not near enough. The bar descended. My true love for weightlifting was born from this attempt. I left everything on the platform that day. I was intrigued by the skill of better lifters. 2010 American Open Champ Jared Flemming grabbed my autograph after the comp. He was 13 at the time training in New Jersey with us and I knew he was going to do well in the sport. I felt privileged to be a part of such a close team and positive community.2005 American Open and 2008 American Opens were great sessions for me as comebacks post injury. In both competitions I was hitting PR clean and jerk numbers 190kg+ before and in the case of 2005 Americans, during competition.
- What is your favorite food and can you give us the recipe? Maine Lobster, boil alive for 12 min and serve with melted butter. Viola
- If you could have a conversation with anyone, alive or dead, who would it be? Why? Colon Powell. There are so many complex issues shaping the world. I find him to be a man of principle among politicians and someone whose breadth of experience in world affairs is unparalleled.
- Do you ever get scared of going under the bar? If you do, how do you overcome that fear? If you do not, why? Not scared as much as unsure or lacking enthusiasm. The exception would be if I were recovering from an injury. I know that if I am not willing to FULLY commit then the attempt is not worth taking. You have to “buy in” completely with every lift. I know this. Understand the stakes and make the right decision. Nobody forces you to lift.
- 2009 National Champion
- 2009 National Team Member, Pan American Championships
- 2008 American Open Champion
- 2006 North American Open Invitational Champion (US, Mexico, Canada
- 2004 & 2008 Olympic Trials Qualifier
16.11.11
4.11.11
2011 IWF World Weightlifting Championships
The platform
Who through faith subdued kingdoms, wrought righteousness, obtained promises, and stopped the mouths of lions. - Hebrews 11:33
Who through faith subdued kingdoms, wrought righteousness, obtained promises, and stopped the mouths of lions. - Hebrews 11:33
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
SQUATS
(pt. 5)
Bar cognizance is the ability to know where the bar is
in relation to you at all times. It is being able to manipulate the
bar and the weight on it unconsciously. This unconscious manipulation
is first, however, developed through years of conscious application
and dedication. The oscillation of the bar is a good example to help
you understand bar cognizance. A friend of mine once told me
weightlifting is easy if you have strong legs and can oscillate the
bar. Notice even in his example strength proceeds skill. A great
weightlifter is always able to see the bar and its path in his mind.
He is also able to see his body in relation to the bar from all
angles at one clear moment. He does not think about this. It is an
automatic image reflected to him as if the platform were a mirror. In
order to perfect bar cognizance you first must go through the stage
of training where you understand conscious conviction. Once you are
exerting your muscles with such tremendous power and they begin to
grow to each new weight attempted, then the great weightlifter begins
to let go and use his mind to succeed. Being able to feel and control
the whip and momentum on a heavily loaded bar is tough. Being able to
do this during a snatch / clean & jerk record attempt is the end
you are aspiring for in your training and the squat is a means to
understanding this bar cognizance. An example of bar cognizance in
relation to the squat is when you watch a beginning weightlifter take
a heavy bar from the rack and he begins to shake uncontrollably.
This weightlifter may be very strong but without the application of
his mind he his overwhelmed. A great weightlifter understands his
body is only a powerful tool which he or she has created from hard
training but it is their mind which controls the bar.
Flexibility
is an often overlooked principle. Having a flexible body comes in
quite handy when you are not the fastest of weightlifters. However,
speed is a mental approach 99% of the time. Flexibility on the other
hand comes solely from years of practice. The flexibility a
weightlifter needs comes predominately from repetition
in the lifts.
No amount of static stretching, or dynamic stretching, or what have
you, will help you to hit your positions better in both the snatch or
C&J. In fact, any alternate means of stretching is counter
productive to your training and could potentially leave you
susceptible to injury. Their is no short cut here. The more training
you put in the more your body will shape itself to the specific
adaptation it is going through. This will take some time, and how
flexible you are able to become is determined a lot from when you
begin training as a weightlifter. I remember a good friend of mine
who did not get the greatest finish on the bar during a lift. His
speed was not what I would call a bolt of lightning either but, his
flexibility allowed him to wedge himself under the bar beautifully.
It was his flexibility which he developed as a little boy that
allowed him to get under very heavy weights. This combined with his
fearless pit bull style fighting approach to any weight made him a
great weightlifter. Great flexibility is sort of like building a
house. Take your time with each repetition as you would take your
time laying each brick. Approach every weight, especially the light
ones preceding the heavy ones, the exact same way. As you do this
your body will adapt to the positions you put it through and your
mind to the commands you give yourself. If you try to stretch your
body by alternate means it is like building your house with weaker
materials. Stay away from sticks and straw and patiently lay your
bricks one repetition at a time. The squat is a great way to help you
become more flexible when performed after snatching and clean and
jerking. The squat allows you to perform more repetition similar to
the actual lifts.
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