On this episode Coach Dos and I interview Coach Tim Socha, University of Washington Strength Coach.
This isn’t a program for true beginners.
A true beginner would be my dream scenario, a young talented athlete that wants to pursue weightlifting, one with very little training, but untapped athleticism. I don’t get many of those. In the US we don’t get many of those at all.
I recently read an article by a performance coach talking about how he coaches the Olympic lifts. His argument was that it is not correct to “jump your feet” in weightlifting. He didn’t go so far as to say it was out and out wrong, but in pretty strong terms he suggested that doing so wasn’t exactly…
I am pretty weary of the “squat debate” that has taken place on the internet recently. I think the points of contention that are generating blog posts ad nausem are pretty petty and small. So this post can serve to end that debate, and we can move onto better topics. The problem, with the debate,…
I have received the following question recently in my email, and figured it might be time to answer. “Hey Wil, I have my first weightlifting competition coming up and wanted to know how you should warm-up?” Before I get to how to warm-up, let’s start with how to not warm-up At Junior Nationals this spring…
Like many of you that love Olympic lifting, whether it be for performance, CrossFit, or the sport itself, I was shocked when I heard last week that an athlete had suffered a serious and life altering injury from doing an Olympic lift. I received a dozen emails about how to “miss a lift,” and thought that this was an important time to release this blog post.
I don’t know Kevin Ogar, and I will not speak to the way that his injury occurred, I think that it would be very disrespectful to Kevin, his family, and friends. Personally I think this was a completely freak accident, a massively unfortunate, 1 in a billion occurrence. I only wish him the best, and will pray for his recovery.
This is a piece of an upcoming project I am putting together, and wanted to make sure it is out there to share.
The following post comes from Eric Cressey. Eric is world renowned as the “shoulder guy”, and in this post he gives you an assessment tool to see if you are ready to train overhead. Never have I seen such a simple assessment and simple corrections if you are found to be lacking. If you want to press, snatch, or jerk you must keep reading.
“It’s all comes back to breathing”
Breathing it seems has become a panacea of sorts to nearly all that ails us, our clients, and my athletes.
- Bad squat mobility: Breathing.
- Bad shoulder position: Breathing.
- Back Pain: Breathing.
I am not exaggerating when I say that most (not all) problems that we encounter can be fixed or improved by breathing better.
Olympic lifting is filled with cues for even the most minute details of the lifts. These lifts have been studied by sports scientists for decades and there are no real secrets to them anymore, as such it is common to hear jargon that is filled with precise internal focused coaching points.
- Maintain a 30 degree torso angle.
- Push the knees back until the shins are at vertical.
- Externally rotate the shoulders overhead.
These are certainly valid points, but what athlete really has great command over the individual angles of their torso, hips and knees? Some athletes certainly do, but we have been working to diversify our coaching points to include more external focus cues.
I get questions all the time about what I use to train for weightlifting. The shoes I wear, the bumpers and bar I use, or what I would recommend for training, or for home gym set up, etc. There are plenty of choices, but in my experience the best options when price and quality are considered are what I try to get.
If you are interested in Olympic lifting, there are only a few things that you MUST have.
Bumpers-Without rubber plates you are going to have a very tough time dropping the weights over and over. Not that the weights or the floors won’t be able to handle it, but the impact of metal weights hitting the bar when dropped will eat through bars quick!.
Bar– A good weightlifting bar will mean you can put more weight on the bar without sacrificing your wrists, shoulders, etc.
Shoes– Weightlifting shoes are more than just nice to have. They give you an essential base of support, and open up your ankles for squatting deeper. Plenty of problems that I see with athletes in the clean and snatch can easily be cleared up simply with some weightlifting shoes.
Platform– While not 100% necessary, they are really nice to have, so I shared with you the way to build a platform in about 10 minutes.
There are plenty of other things that I like to use all the time and keep in my weightlifting bag, but those are all listed as miscellaneous.