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30.7.12
Crossfit Clayton Weightlifting Seminar 8/25/2012
27.7.12
21.7.12
18.7.12
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
Wearing
Equipment for Every Lift (7)
GENERAL
Equipment such as belts and wraps should be only worn
for maximum attempts. There is nothing wrong with wearing such gear
as long as it is legal but limit the use of it in training. Get used
to lifting with nothing but the essentials for decency. Lift as heavy
as you can before you begin belting or wrapping. Try to improve your
raw numbers each time you train and then use your supports to help
you with a few more kilo's.
Limit any equipment you might wear to help you deal
with an injury. If you have wrist and knee pains while you lift try
to get through your light weights without wrapping. Allowing the
blood to freely flow to these joints during exercise will help
strengthen and heal them. Like a smallpox vaccine, giving yourself a
controlled amount of pain will gradually build the tolerance in your
joints to help you sustain continual maximum training. The lifts
themselves are surprisingly sometimes the best medicine.
The important thing, however, is to lift as much as you
can so, I am certainly not advocating lifting without your gear all
the time.
16.7.12
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
60
Dips
Dips are a great exercise to
straighten out your “dip and drive” and to strengthen your change
of direction. It is a jerk exercise. A straight and powerful “dip
and drive” over your “heels” is more than half the battle when
it comes to successfully completing a heavy jerk. Much of that battle
is won in the clean if you keep your chest up and back straight. If
you fall to your toes in a clean, you will more than likely fall to
your toes as you dip for the jerk. This will leave everything out in
front causing you to miss. Now if you do happen to stand up from a
clean perfectly, you still need to make certain your legs are strong
enough to drive the bar up as you move into your “split.” Dips
are great because you can really load the bar heavy for the exercise
safely. This heavy stressing of your hips and legs makes your “dip
and drive” immensely strong.
Also known as jerk drives, begin
your dips on jerk blocks. Move under the bar as if you were about to
front squat it. Take large jumps in weight until you are anywhere
between fifteen and forty five kilos above your best clean and jerk.
Do not rush this. Gradually work up to these kinds of demanding
weights. Focus on staying on your heels and dipping in a perfectly
straight line down. Relax and do not fight the weight. Keep your
elbows and chin up. After you have dipped straight and low enough
immediately change direction and drive the bar off your chest,
letting it fall back to the blocks. The drive must be straight too,
and I cannot stress enough the importance behind moving out of the
dip immediately and fast as you drive. Do not split and do not bring
the bar to arms lock. Instead let the bar fall back to the blocks,
pick it back up, and repeat the process for reps. The exercise does
not have to be done so heavy but, occasionally it should, especially
if you have problems with your jerk. Dips are also a great exercise
to practice braking in the bottom of the dip.
(For a description behind
braking refer to sub ex # 46)
REPS: 1-3
SETS: 5
ADVANCED WAY: Exercise is
already advanced and should never be attempted by beginners.
DURATION: 10 – 20 minutes
PLACEMENT IN TRAINING: Never
perform the exercise before going to maximum. This includes even a
day out. Dips are very demanding on your central nervous system
especially when done heavy. A great place to include them in your
training is on a high volume day or the day after going to maximum.
12.7.12
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
Chicken and Sausage
Gumbo
3 cups chopped yellow onion
2 ½ tsp garlic powder
1 large chopped green bell pepper
4 cups chopped green onion
2 tsp crushed red pepper
2 cups chopped celery
7 cups water
3 tablespoons Lea & Perrins Worcestershire sauce
2 ½ tablespoons Louisiana hot sauce
2lbs. chopped smoked or andouille sausage
1 whole chicken
2 tablespoons kitchen bouquet
3 tablespoons salt
3 bay leaves
4 cups frozen chopped okra
In a large pot on medium heat add your roux mix and stir in yellow onion. Let cook 5 minutes then add your garlic powder, bell pepper, green onion, crushed red pepper (rub the pepper in your hands to release the heat and flavor) and celery. Stir and let cook 3-5 minutes then add your water, Worcestershire sauce, hot sauce and kitchen bouquet. Add sausage and chicken. Cut your chicken breasts and wings in halves and separate the legs from thighs (discard backbone). Add salt and bay leaf and let cook covered for about 1 hour on a medium low heat remembering to stir often. Last add your okra and continue to cook covered on a low heat for about another hour. As soon as the chicken is falling easily off the bone its done cooking. Remove any bones you see and take out the bay leaves. Store in refrigerator over night. The next day scrape off the top layer of fat and reheat. Serve with rice spooned on top. Serves about 8 people or 4 weightlifters if your lucky.
11.7.12
On Weightlifting: A Personal View
-->
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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
59
Muscle Snatch
The muscle snatch does two
things. The exercise strengthens the shoulders and overhead position
in a snatch grip and, it teaches you to come off the hips powerfully
during your pull. It is a great exercise initially for beginners to
help them develop coordination and build some muscle, plus it teaches
them how to hit the bar with the hips. In view of this I like to use
the subordinate exercise as an aid to teach. When working with
someone who has no experience weightlifting I will have them muscle
snatch usually before going into anything else. After seeing how they
are pulling the bar and where they are putting it overhead, I will
then go into teaching the overhead squat.
The exercise can also be a fun
way for even elite weightlifters to challenge each other in the gym.
After a weeks worth of heavy snatching/clean and jerking the muscle
snatch is a great exercise to train on an active rest day.
Weightlifters tend to love the exercise because it isn't fancy. You
either pick the bar up with your back, shoulders, hips and arms or
you don't. When the central nervous system needs a rest, the exercise
keeps the weightlifter in the gym undergoing adaptation.
Set up for the muscle snatch
either in the hang or from the floor. Proceed to pull the bar the
exact same way you would if you were snatching. Slowly bring the bar
into your hips and jump. As the bar begins to move up keep pulling
hard with your arms and upper-back. Instead of moving under the bar
by re-bending the knees turn your wrists over, lean back, and press. Lower the bar down under
control and repeat for reps. The prime movers during the exercise are
the traps, hips, and shoulders. The entire body works in unison to
stabilize the weight overhead.
REPS: 1-3
SETS: 5
ADVANCED WAY: N/A
DURATION: 10-15 minutes
PLACEMENT IN TRAINING: Active
rest day or as a warm-up
10.7.12
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
58
Death Marches
Death Marching is a great
posterior chain exercise I learned from coach Pendlay. Many of the
subordinate exercise if you have not noticed in this chapter are
posterior chain related and this is because a strong back is vitally
important for the weightlifter along with very powerful legs. Death
marching focuses on training in particular the hamstrings and glutes
unilaterally. The entire back of the body however is worked to some
degree. Everything from the traps, lats, spinal erectors, hamstrings,
glutes, and calves are all under stress. Since the exercise is
performed on one leg it is also great at strengthening your balance
which is one of the key athletic elements for the weightlifter.
End of eccentric
To set up for the death march
hold two dumbbells at your side in a standing position using a hook
grip. Let your arms relax and take a step forward that is not to wide
and not to short. The step should be just enough to allow you to go
all the way down and touch the dumbbells to the floor while keeping
your back straight and your lead leg only slightly bent. Focus on not
letting the knee move beyond the toe and feel the stretch in your
hamstring. This is the end of the eccentric phase. Once the dumbbells
touch the floor stand back up and step forward with your back foot,
again placing it on the ground not to far away from the rear foot.
“Your gait should be as close
to your normal walking gait as possible.” - Coach Pendlay
Concentrate the entire time on
keeping your back straight with your head up. This is the end of the
concentric phase. Repeat the process for about five to ten steps each
leg. The prime movers during the exercise are the hamstrings and
glutes. The stabilization muscles are the lats, traps, calves and
abdominals.
REPS: 5 – 10 steps
SETS: 1-2
ADVANCED WAY: walk across a four
inch beam
DURATION: 5 – 10 minutes
PLACEMENT IN TRAINING: At the
end of a weeks training alternated with split marches at the end of
training or on an active rest day.
9.7.12
Crossfit Coronado Weightlifting Seminar 07/22/2012
Donny Shankle, a five time weightlifting national champion and currently
one of the top ranked weightlifters in the United States will be
hosting a seminar on July 22, 2012 from 9am to 5pm at CrossFit Coronado
in San Diego, CA. During this seminar Donny will be teaching the
fundamental movements behind the clean & jerk and the snatch, along
with tips and drills that will help all athletes from beginners to
advanced levels. Throughout the decade that Donny has been weightlifting
he has obtained knowledge from various world-renowned coaches which has
placed him at the top of his class. Come join us as Donny spreads his
knowledge and helps you become the best weightlifter you can be. Seminar
will be capped at 20 athletes.
CLICK HERE TO SIGN UP
CLICK HERE TO SIGN UP
7.7.12
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
57
Skipping Rope
Weightlifter Jon North says you
can't have sticky toes and he is absolutely right. Sticky toes means
you are not moving your feet and if you are not moving your feet you
are not trying to jump against the platform powerfully. Power is what
moves the bar, and when you combine violent power with timing that
has been channeled perfectly through years of practice you put
together a beautiful lift. Their are a few things as I explained in
Chapter one which every weightlifter must do. Things like staying
over the bar, keeping the bar close, and moving your feet. Getting
away with details beyond this is determined by how physically strong
you are.
You must move! When you are
about to take an attempt your mind is blank. Those moments before you
take the attempt however, as you are in thought, you must be telling
yourself to move and move very fast. Not moving the feet is the third
most critical mistake beginning weightlifters make behind not keeping
their backs straight and not knowing how to use the hips. This is
such an easy fix yet surprisingly many people have difficulty with it
because they cannot either dance or they are shy. Pick your feet up
as you “finish” so that they move slightly and with authority
during your “receive” command. You must make the gym resonate
with your power. If you are not picking up your feet or are landing
timidly on your toes your wasting your time.
Skipping rope is a great little
exercise I have done since I was young. Along with climbing it is one
of the best exercises I did growing up. The former made my upper body
strong and flexible, the latter made me light on my feet and nimble.
I can remember as a little boy on the playground double-dutching at
recess and I got pretty good at it. Even today I skip very well for a
heavy weightlifter and this has helped me succeed. If you do not
think being strong and swift of feet is important for the
weightlifter you're a boob. Adding in some training which gets your
feet moving on days you are not going to maximum is good. Learn to be
light on your feet and this will help you immensely as a
weightlifter.
REPS: 2 minutes
SETS: 3
ADVANCED WAY: wear ankle weights
and add in tricks like doubleunders and criss crosses
DURATION: 6-10 minutes when you
allow for rest between sets
PLACEMENT IN TRAINING: Active
rest day
5.7.12
On Weightlifting: A Personal View
CHAPTER 12
Things To Think About
By Donny Shankle CPT
“Ai En Aristeuein”
- Greek Proverb (Ever To Excel)
Sacrifice Nothing
Once you make the
decision to become a great weightlifter, and in your heart it is
truly what you want to be, then you elevate that pursuit above
everything else in your life. Whether or not it is an admirable
decision to others does not matter because to you it is admirable.
“Your
highest moral purpose is the achievement of your own happiness.” -
Ayn Rand (The Virtue
of Selfishness)
I made the choice
to be great at something and I have made no sacrifices along the way
to get to where I am. Never sacrifice anything in order to be what
you want to be. The moment you begin thinking that way you are doomed
for failure. Also, do not listen to others who say you must sacrifice
things in order to be great at something. These types of people are
typically attention seekers who live off the approval of others
instead of self accomplishment. Their is no reason why you cannot
achieve your dreams and in the process have everything else you have
ever wanted. This includes an education, the girl of your dreams,
money in your savings, and a soft bed to sleep on. All it takes is
the will to act and to treat every area of your life the same way you
attack the bar, with determination and the intelligence to capitalize
on all of your hard work.
If winning on the
platform is what you intend to value most then understand what that
means. Never let the idea of fame cloud that idea, or the love of a
woman cloud that idea, alcohol and drugs, friendships, or the deaths
of those closest to you etc. This does not mean you have to be a
heartless man who is unable to display compassion. On the contrary,
this type of man knows what love truly is by first knowing himself.
He admires something so much he is willing to let nothing get in his
way in order to have it. His compassion lies in his selfish passion
for excellence. By way of example he is the man who teaches others to
fish.
A sacrifice is
giving up something of greater value in order to obtain something of
lesser value. I value nothing in this world higher than becoming a
great weightlifter. I never need to step back and re-examine my
plans. I never need to think twice about my choice. I never need to
take a break from my training. All of my thoughts and energy
continually go towards how I can become better and what avenues I can
take to ensure responsible living and disciplined training. Never
think for a moment you have to begin sacrificing things to live your
dream. If that is the case then you are not truly pursuing a dream.
You do not understand what a dream truly is and you are living daily
in a nightmare of duty. In your mind you will think you are going
somewhere but you aren't. Soon you will lose your focus because you
were never focused in the first place. Weightlifting is a commitment
that requires years in the gym in order to become great. To achieve
that greatness, by dedication to something beautiful, you must want
to be there above anything else. If your goal is to merely go into a
competition and place well, or make an international team, then
becoming a great weightlifter is not your dream. If your goal is to
open up in competition with a total well above your competitors, and
to never settle for anything less than a gold medal brought home,
then you have the makings of a great weightlifter. You have the
makings of a hero, or at the very least, a resilient son-of-a-bitch
who is as fearless as a badger and as strong as an ox.
The weightlifter
is the greatest of all athletes. His struggle is the most demanding
because, he not only must show grace in the fight but, he must be the
strongest and display the most courage everyday. He must never let
up. No other athlete embodies what the weightlifter stands for.
He is able to achieve so much because his ego never allows him to
recognize sacrifice. The mentality of all for one and one for
all is not in his mind. Instead, he thinks only of accomplishing his
purpose and to let others see his example. He cannot do this without
placing the idea of becoming the best on the platform above
everything else. Once he does so then that becomes what he values the
most in his life and he will not cease in his efforts until that
purpose is accomplished. Recognize ego in the gym as a weapon against
your opponents which can be trained until it becomes intimidating.
Use it everyday and build on it until you never allow negativity into
your thoughts. Like I have said before, your intention in competition
and training should not just be to win but to crush your opponents
will. Weightlifting is war. If you want to win that war give nothing
to anyone. Move to the top by way of attrition, remain focused, never
for a moment sacrifice anything along the way, and avoid those who
believe it necessary. Sacrifice nothing and you will gain everything.
3.7.12
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
56
Heavy Dumbbell/Kettle-bell
Swings
Heavy Dumbbell/Kettle-bell
swings are a fantastic posterior chain exercise that not only pack on
some serious muscle in your hamstrings and back, but the exercise is
also great at teaching you to bring your hips through the bar on your
“finish.” Controlling the weight throughout the exercise is also
demanding on numerous stabilizing muscles. All in all heavy swings
are a great exercise for every weightlifter to incorporate in their
training. They not only improve your power but, give you an
understanding of what your hips are supposed to be doing.
I started swinging with a heavy
dumbbell because I was unable to swing the two hundred pound
kettle-bell we have in the gym. The next kettle-bell was only sixty
pounds so their was a large gap and I needed a way to gradually
strengthen my body, so I went to the dumbbell rack. I have not seen
anyone swing with dumbbells before but the exercise enabled me after
a month or so to finally swing the heavy two hundred pounder at the
gym. To swing a dumbbell just stand it up on one end and grab onto one
side. You may need a towel or chalk if the dumbbell is slick. Get
yourself a fairly wide stance just outside your shoulders and when
you pick up the dumbbell do so with your legs and lock in your back
arch. Gradually swing the dumbbell up a little at a time until you
are swinging it right below chest level. I do not recommend going
higher than that. Keep the focus of the exercise on moving the hips
powerfully and not on how high you can swing the dumbbell. As you get
better at the exercise start rising up on your toes. This increases
the difficulty a lot. During each swing down immediately move as
powerfully as you can back up. Reacting this way is what trains your
power in your hams, butt, and hips. With enough heavy swinging you will begin to notice your hips coming through the bar much harder
on a snatch and clean. The more you can hear the hips come into the
bar the better. Break the fucking bar with your hips if you want
to lift big weights.
While I was up at the Olympic
training center preparing for the 2012 Pan-Am championships, I
noticed a technique some other weightlifters were using to make their
kettle-bell's heavier. They would stand a kettle-bell on top of ten
and twenty five pound plates then duct tape everything together to
make the KB heavier. While I thought this was a great idea it also
proved to be time consuming and I knew their had to be a better way
to add weight on the bottom without using duct tape. That is when I
thought of using a cargo strap. The cargo strap works great because
you can really cinch down the KB to the weights. Also, you can adjust
and increase the weights on the bottom much easier. Whether you are
using dumbbells or kettle-bell's to swing just remember one thing, be
sure no one ever stands in front of you while swinging. You are sure
to trim down that persons branch on the family tree if something
slips.
REPS: 3-10
SETS: 5
ADVANCED WAY: Since your goal is
to swing a heavily as possible under control the exercise is already
advanced considering the weight being used.
DURATION: 10 minutes
PLACEMENT IN TRAINING: In
between maximum days. Open up the days training with this exercise
once or twice a week.
2.7.12
The Epic Of Gilgamesh
Listen to the the adventure of Gilgamesh, king of Uruk, as he encounters
monsters and gods along side his friend Enkidu culminating in his idle
search for immortality. Narrated by Donny Shankle.
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