Donny Shankle: February 2012

28.2.12

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

Drop Snatch

The drop snatch is a great warm-up exercise for the actual snatch. The exercise is to be done in combination with snatch from hip. Together the exercises are a perfect example of the two types of warm up exercises I explained in Chapter 1. You would think being able to do a lot of weight with the drop snatch would give you a strong snatch. This is not the case. The drop snatch has very little carry over (almost none) to the actual snatch. Instead, use the exercise with light weights and only as a warm-up for your body. Using the bar alone is sufficient to get what you need from the exercise.

To set up for the exercise place a bar on your back like you are about to perform a back squat. Move your hands out to your snatch grip. Keeping your eyes straight “dip and drive” with your weight on your heels. As you drive up jump your feet out to the “receive” command while at the same time bringing the bar to arms locked overhead. Try to catch the bar as close to rock bottom as possible. If you do end up catching the bar high it is OK. Ride the bar down into the hole and stretch. Once you find balance stand up and perform 1-2 more repetitions. Focus on putting the bar right above your ears with each rep and staying on your heels. Stretch your shoulders, upper back, and hips in the bottom. Once your shoulders are no longer pulling the bar in front move on.

REPS: 2-3

SETS: 5

ADVANCED WAY: N/A

DURATION: 5 minutes

PLACEMENT IN TRAINING: The very beginning as a warm-up to your snatches.

Daily Bible Reading 1 Chronicles Chapter 9

"I hadn't figured out it was important to pace yourself and accept that sometimes less produces more." - Dick Cheney In My Time

24.2.12

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: Whats the most important thing to focus on when you begin lifting weights?

A: The most important thing you can focus on as a beginner is staying committed to your goals and having the work ethic to see them through. Without commitment as a beginner you will never experience the thrilling efflorescence of becoming the champion which stands alone.The first two years of training are the most important. Within this time period you bolster the work ethic needed to become a great weightlifter. Having the discipline to show up for training everyday no matter what will not only strengthen your body, teach you the sufficient technique needed, but it will also influence your way of thinking.

The ages between 15 and 25 are when a person establishes their philosophical outlook towards daily life. If between these ages you understand the value of hard work, then dealing with future setbacks in your training will be easier. I did not say easy. Initially in these first two years you will improve your total significantly compared to the total you started with on day one. The time you put in will teach you all you need to know, along with a great coach to assist you. If you are not willing to work hard and stay committed you will never blossom into a professional. Basically, focus on taking your training seriously and approach every day with the willingness to work hard. If you can do this in the beginning you will be on the right track to becoming a great weightlifter.

Send your questions in regards to weightlifting to my email at donny.shankle@gmail.com

Daily Bible Reading 1 Chronicles Chapter 6

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

Snatch From Hip

Snatching from the hip is a great exercise to get you moving under the bar fast. This exercise is used primarily to warm up your speed. It also teaches a very important mental approach to becoming a successful weightlifter. The moment most people begin lifting weights they are under the impression they need to pull the bar as hard and as high as they possibly can. Instead, think of it this way. The first time you ever pick up the bar stand up with it at your waist. Now from this position think about how fast you can move under the bar. The pull, yes, is very crucial. However, consciously making yourself move under the bar fast and fearlessly in combination with a confident and powerful pull is key to lifting professionally. I do this exercise every single day so I never forget the importance of moving under the bar fast and with a sense of purpose.

When you are snatching from the hip the amount of weight you use is not important. Although, from this position you should be able to snatch near maximum weights, so long as you are moving fast enough under the bar. Again I would like to stress here that SPEED UNDER THE BAR IS EVERYTHING. Instead of heavy weights use either just the bar or a weight that is half of your personal record best. I will mention that snatching from the hip correctly with just the bar perfectly is not as easy to do as you might think. This leads me to another important aspect of the exercise. When you move under the bar your goal should be to have your butt as low to the ground as you are physically able at the same moment your arms lock out. Do not snatch from the hip high and then proceed to ride the bar down in an overhead squat. Snatching from the hip this way is incorrect. Each rep no matter the amount of weight used must be performed the exact same way. Timing the “receive” command perfectly when snatching from the hip with just the bar is very good. Once you feel yourself doing this is the time to begin snatching from the floor.

Staying over the bar for as long as possible during the pull is another important attribute this exercise teaches you. Doing this requires the weightlifter to have a strong back and confidence in his speed under the bar. Staying over the bar means the weightlifter keeps his chest and shoulders in front of the bar during the pull until he decides to bring his hips through. Knowing when to bring the hips through and where to touch past the knee is different for each weightlifter. Bringing the hips through too early, however, and pulling the shoulders back too soon will invariably always cause you to miss a snatch or clean. When you snatch from the hip keep your shoulders well in front the bar at the start.

When snatching from the hip stand up with the bar in your hips and bend your knees slightly. Lean forward until your shoulders are in front the bar and contract your lats so the bar stays in your hips. Do not let the bar separate from your body. There should be no light of day showing between you and the bar. Curl your wrists in slightly. Look straight ahead and instead of thinking finishing hard think about pulling yourself under fast into a rock bottom “receive” command. Great weightlifter Casey Burgener gave me a good analogy to think about when you do this exercise. Remember when you were a kid and to move down the slide faster you grabbed hold of the bar right above the slide and pulled hard. Think of snatching from the hip the same way. Hold on to the bar loosely and pull yourself down fast. When you catch the bar punch up hard with your arms and move your feet fast. Stand up and move back into the start. Repeat the exercise for 2-3 repetitions.

REPS: 2-3

SETS: 5

ADVANCED WAY: If you find yourself jumping forward or backward perform the exercise standing on a board. If you jump backward place your heels on the back. If you jump forward place your toes on the front of the board. With each rep focus on not jumping off the board.

DURATION: 10 – 15 minutes

PLACEMENT IN TRAINING: Use this subordinate exercise as a warm-up prior to snatching from the floor.

Daily Bible Reading 1 Chronicles Chapter 5

22.2.12

Daily Bible Reading 1 Chronicles Chapter 4

20.2.12

"It is hard to fail, but it is worse never to have tried to succeed. In this life we get nothing save by effort." - Theodore Roosevelt

Coach Pendlay

Donny snatches 168 kilos

Daily Bible Reading 1 Chronicles Chapter 3

19.2.12

For thou art my lamp, O Lord: and the Lord will lighten my darkness. He teacheth my hands to war; so that a bow of steel is broken by mine arms. - 2 Samuel 22:29/35

Daily Bible Reading 1 Chronicles Chapter 2

18.2.12

Daily Bible Reading 1 Chronicles Chapter 1

17.2.12

On Weightlifting: A Personal View

CHAPTER 11

30 MISTAKES TO BE AVOIDED BY THE WEIGHTLIFTER

By Donny Shankle CPT

Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. - Philippians 4:8

Inconsistency In Your Training (3)

BEGINNER/INTERMEDIATE

Many weightlifters limit their potential by simply not being consistent with their training. If not the most challenging of sports weightlifting is certainly one of the most challenging. Every ounce of athleticism is pushed to the limit. Balance, conditioning, timing, courage, agility and speed are just an abridged version of the list necessary to succeed on the platform. Many weightlifters and coaches become jaded when they see a new prospect begin weightlifting because the lifters and coaches know the amount of discipline required to compete and win. Genetic disposition for this sport means absolutely nothing. The hard working weightlifter who has the charisma to positively deal with struggle and be consistent in showing up for training everyday will improve his or her performance.

Life only gets in the way to those who allow certain area's of their lives to control them. Be in control of not only the decisions you make in advance but also in the steps you take to get their. Weightlifting will have no mercy for how you feel or remorse for your aches and pains. Complaining of your pains and focusing on stress will not help you lift personal records and inconsistency in your training will only open the door to injury, or worse, quitting. Keeping your head down and pushing through plateau's will pay its price for the hard worker. If you're beginning and you see to the left and right of you other weightlifters who are lifting twice as much as you are do not be discouraged. Give those weightlifters respect for the years of training they have put in and only focus on YOUR gradual improvement. The weightlifter who is not intimidated by the performance of others shows a remarkable philosophical maturity only displayed by champions. Having the discipline required to consistently train no matter what is a must for the weightlifter interested in lifting heavier weights.

Daily Bible Reading 2 Kings Chapter 25

Daily Bible Reading 2 Kings Chapter 24

15.2.12

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

Fast Good-Mornings

I enjoy every back exercise you can think of. Having a strong back is one of the reasons I began weightlifting. I saw all the pulling going on and was excited to train that way. On my off days I sometimes just go in the gym and do a variety of back exercises. This keeps me not only strong but healthy. A strong and well conditioned back will keep you from potential irritating strains and pulls that come with training. Good mornings are a great exercise to strengthen the muscles of the hamstrings and spinal erectors.

Staying over the bar for as long as possible during the pull is difficult especially at maximum weights. Aside from pulling the good morning is a great exercise to help develop the strength needed to do this. When you are practicing this exercise treat both the eccentric and concentric phases with equal speed. Now is a good time to remind the reader that nearly all subordinate exercises will be done fast. Of course the lifts themselves are also to be done as fast as possible so treat all subordinate exercises the same. Once you develop coordination and learn how to move the bar correctly always strive to move the bar fast.

When you move fast during the eccentric phase you involuntarily generate more potential power as you move into the concentric, so long as your change of direction is also fast. A confident and powerful pull timed correctly is very important. Between you and me, its everything. To move as fast as possible on the way up, learn to also move powerfully on the way down. Practicing this with the good morning is a great way to develop that important eccentric strength and power. Think of it like this. When I throw a rubber ball down at the ground hard, the amount of energy I placed in it will determine how powerfully the ball bounces back. If I throw it down slowly there is almost no power. This exercise does the same thing while developing the same potential power. The more efficient you are able to this with weight the greater power you will be able to generate during your pull off the floor.

END OF ECCENTRIC

Since you are pulling maximum or near maximum weights during your lifting I would not go that heavy during this exercise. Being able to do 2-3 reps with your body weight loaded on the bar is sufficient. You are training speed so keep each rep fast. The hamstrings you will find during this exercise respond very well. You should feel a deep stretch in the muscle with each rep.

END OF CONCENTRIC

Set up for the exercise by placing a bar in the squat racks. Take the bar out like you are about to do a back squat. The bar should be high on your traps and your hand spacing is where you feel comfortable. I recommend not spacing your hands to wide because this will cause your upper back to relax. Keep you eyes straight and take in a deep breath as you move quickly into the end of the eccentric phase. While moving down fight to hold the arch in your back and go low enough that your torso is just above parallel to the floor. Once you are at the bottom do not waste any time. Hold your tight back arch, feel the stretch in your hamstrings and immediately move into the concentric. The end of the concentric phase should mimic exactly how you set up for the repetition. Breathe out at the top. As you move up do it fast and do not let your back round. The hips during the exercise are moving back and forward. Keep your body weight on your heels throughout the entire movement. The prime movers during a good morning are the spinal erectors, hamstrings, and glutes. The stabilization muscles are the upper back, abs, lower leg and muscles of the chest. Also, your lungs are stabilizing you throughout the exercise as well. Never breath out at the bottom of a good morning!

REPS: 1-3

SETS: 3-5

ADVANCED WAY: Place chains on the end of the bar to increase the weight as you move into the concentric portion.

DURATION: 10 minutes

PLACEMENT IN TRAINING: Once a week the day prior to going to maximum. Like board jumping the good morning is used to get your body moving fast.

14.2.12

Daily Bible Reading 2 Kings Chapter 23

13.2.12

Daily Bible Reading 2 Kings Chapter 22

"I know the price of success; dedication, hard work and an unremitting devotion to the things you want to see happen." - Frank Lloyd Wright

12.2.12

Daily Bible Reading 2 Kings Chapter 21

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

Jerks in Split

Set up for jerks in the split the same way you set up for press in split. Utilizing a brake in the split once you have locked the bar out will reinforce proper foot position. At the completion of each jerk focus on having the bar behind your head and a 50% distribution of your body weight on each leg. Also, just as in press in split focus on your rear knee being down and your front shin staying perfectly perpendicular to the floor.

Set a bar up in either the racks or boxes. Going from the boxes will allow you to use slightly heavier weight safely. Draw out where the placement of your feet should be the same way I discussed in press in split. Rack the bar against your throat with your elbows up in the “split” and look straight ahead. “Dip and drive” the same way you would if your feet would be together. When “dip and driving” in the “split” focus on dropping your hips straight down and then driving them straight up while keeping your shoulders back and chest up.

After you have locked the bar out over your head brake in the “split” for 2 seconds or until you feel control and 50/50. Recover and bring the bar down. Repeat the process by again finding your proper foot position, racking the bar, and “dip and driving” to lockout. Correctly placing your feet before each rep is the main purpose of the drill along with pausing so get it right with each rep and don't rush.

REPS: 2-3

SETS: 5

ADVANCED WAY: N/A

DURATION: 15 minutes

PLACEMENT IN TRAINING: Either light as a warm-up before heavy jerks from the racks/ blocks or after heavy jerking. Both ways are to reinforce proper foot position.

11.2.12

Daily Bible Reading 2 Kings Chapter 20

10.2.12

Hills and Valleys

To read coach Pendlay's fantastic new blog click HERE.

Live Broadcast Of The CalStrength Weightlifting Team Training Today At 1400 Pacific Time

To watch click HERE.

Daily Bible Reading 2 Kings Chapter 19

9.2.12

"... but once they commit to the task, their talented side stirs to action and rewards them with astonishing feats." - Steven Pressfield

Superheroes

Who is your favorite superhero?

Daily Bible Reading 2 Kings Chapter 18

8.2.12

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

Sit-ups

Sit-up are one of those exercises that are an oldie but goody. When done correctly with some weight this simple exercise will give you a very strong midsection. As a personal trainer I love using this exercise with my clients. Initially though most people screw this simple exercise up pretty bad. A sit-up is not performed by picking up your head only. A sit-up is not performed by picking up your shoulders only. The latter is a crunch and the former is just god awful to look at. When you are doing a sit-up you want to initially crunch first and then proceed to come up all the way. "The abs are the prime mover when you curl the torso, but once your lower back comes off the ground, its the hip flexors that are the prime movers, and the abs are stabilizers." - Coach Pendlay. As you come up all the way your abs act as stabilizers. While a crunch might develop the muscles of the abs the exercise does not develop isometric stability. The abs are rarely used concentrically/eccentrically alone. A weightlifter will use his abs the same way they are used through daily activity as a stabilizing muscle. This is why sit-ups when done correctly are a far superior exercise to crunches. They strengthen the primary function of the abs.

END OF ECCENTRIC

At the end of the concentric phase for the sit-up your chin should be tucked into your chest. Your elbows are touching either your knees or lower thighs and at the top you breathe out while looking straight ahead. Tuck your feet under some dumbbells so you can curl yourself up. Place a thick towel or abdominal board under your lower back so your abs can stretch all the way at the end of the eccentric phase.

END OF CONCENTRIC

At the end of the eccentric phase take in a deep breath and expand your chest. Feel the stretch in your abdominals before curling yourself back up. Your chin is still tucked into your chest but not enough to strain your neck. As far as repetitions and sets are concerned I still do my sit-ups the same way I did them for my fitness tests in the Marine Corps. Give yourself 2 minutes to do as many as you can. 100 sit-ups within 2 minutes in the Marines was 100 points on the fitness test. This for me has always been pretty easy so I eventually started to add some weight. The prime mover during a sit-up is the hip flexors. The stabilization muscles are the abdominals.

REPS: 100

SETS: 1

ADVANCED WAY: Hold a weight plate behind your head.

DURATION: 2 minutes

PLACEMENT IN TRAINING: Very end

Daily Bible Reading 2 Kings Chapter 17

Antioxidant & Immunity Booster

A delicious 3 fl. oz. drink shot containing juices from pomegranate, blueberry, acai, grape, cranberry and other known superfruits; infused with powerful antioxidant and immunity ingredients as well as ingredients for energy. ( 24 bottles/3 fl. oz. each ) Product ships directly from Arbonne within 2-3 business days.

To order your own click HERE.

Daily Bible Reading 2 Kings Chapter 16

6.2.12

"You can only become truly accomplished at something you love. Don't make money your goal. Instead, pursue the things you love doing and then do them so well that people can't take their eyes off of you. " ~ Maya Angelou