The value of light weights and technique

Many lifters rush and add too much weight too soon in training. The weight becomes too heavy when technique breaks down and speed slows down. It's important to take a step back and make adequate time to polish up technique using submaximal weights preferably at low percentages between 50% and or 70%

PASM = Process of Achieving Sports Mastery
This was a term that came out of the Soviet Union that related to their athletes journey throughout their athletic career. The goal was to maximize the athletes potential through a systematic process deliberately aimed at creating the best athletes in the world to promote Communism and to show the west how superior the Soviet's were. And it worked. The Soviets were the first to combine year long training and to combine science, doctors, engineers to developing training methods to achieve the highest athletic potential.

As Weightlifters, we are still encouraged to adopt a similar process. Often I slow down lifters and encourage them to train with light weight to master their technique. Only later will we load the bar to heavier loads once their technique is solid, sound and efficient. This is an ongoing process that never stops frankly speaking.

Light weight and technique development
It's very important to allocate time dedicated to perfecting technique development using light weights. Not everyday you are going to lift weights over 90%. Training with light weights 50% to 70% will give you active recovery while developing timing, speed, and position to the classical lifts such as the snatch and clean n jerk.

Make sure that you emphasize timing, speed with the goal of placing that bar where you want it to go. Have the mentality that you are deliberately putting the bar in the positions you want to achieve the greatest bar path trajectory and efficiency. This can be greatly achieved using light weights and dedicating time to lifting lighter loads.

Coach Cano

The relative value of strength in Olympic Weightlifting PT. 2

Let's talk about the relative value of strength in Weightlifting. How relative is it? It's probably the most valuable asset a Weightlifter can have for the following reasons described below.

Weightlifting is not judged...
If Weightlifting was a sport that was simply judged and based off technique then there would be no need for weight classes. Sports that are judged based off technique execution such as gymnastics and diving don't have weight classes. They have judges who judge the movements of the sport. These are sports that are completely subjective and when it comes to scoring and it's up the judges to declare who is the winner.

In Weightlifting, there are no judges. There are referees who's job is to make sure that the executed lifts are within the rules. In order to win, it is up to the Weightlifter. The winner is determined by the lifter that lifts the most weight. The judges don't determine the winners in this sport.

Records in Weightlifting
The reason there are records in Weightlifting is because these records are based off which lifter lifted the most weight in the snatch and clean and jerk for their respective weight class. The records aren't set on who has the best technique. The records are based off who lifted the most weight...PERIOD!

Weight Classes
If technique were truly so important in Weightlifting then why are there weight classes? Don't get me wrong, technique is important but it's not the determining factor in winning. No one wins gold medals because they have better technique. If this sport was purely about technique let's have no weight classes and see who lifts the most. It's so obvious that this approach would favor the heavier more muscular lifters. Why? Because higher weight classes have more cross sectional muscle fibers which produce more force. But because this isn't the approach to winning in Weightlifting there are weight classes and rightfully so.

In order to win in the sport of Weightlifting you have to be strong. You have to be the strongest in your weight class. Because no matter how good your technique is you are not going to be awarded a medal for based off your technique. But you will earn a medal for lifting the most kilos no matter how your technique is as long as the lifts are within the rules.

Coach Cano

My visit to Coffee's Gym PT. 2

This second part of my visit will focus on events and people that took place and who I met during my visit.

Training:
First day when I got to Coffee's gym I was greeted by an old man named Juan Sepulveda aka The King. He's a masters lifter who at one time snatched more than 300lbs and clean n jerked 385lbs. At 63 he can snatch close to 100kgs and clean n jerks 300lbs. That's very good considering his age.

We squatted that day and jerked off the blocks and The King push jerked 125kgs. It was a special moment. The influence that one person has in an environment can be game changing. One person does make a difference!!! The next day I was able to clean n jerk 135 and clean 140 several times. Power snatched 90kgs and felt very strong this weekend. The King went crazy and did 8 reps of 110kg power cleans off the bocks. 8 reps!!!!!! That's crazy!!! He called his workout Crossfit 'WHO?'
The King calls a 'WHO?'  on someone who he feels needs to step up their performance.

The power of Facebook is real. For the first time I met people who before I only knew on Facebook. I met Shelly, Mary, John Coffee, Edward Baker, and Beth. Before going to Coffee's they were only faces I met on Facebook. It was awesome meeting them in person.

In all, training at Coffee's gym was an amazing experience. There is so much Weightlifting history there. Mr. Coffee has trained and developed so many Weightlifters and even though those lifters aren't competing anymore they still come back to train. This place just keeps bringing you back. What's great is feeling welcomed by all those lifters.

I definitely felt the Southern hospitality. 

Coach Cano

The 2 most important lifts in competition

So you are entering a Weightlifting competition. GREAT!!! Whether it's your first one or you are an experienced lifter there are 2 attempts that are the most important ones in competition. Far too many lifters make attempts and miss too often. In the sport of Weightlifting you have to make lifts. PERIOD!!! This cannot be underestimated. Last years nationals score card looked like a bloodbath with so many missed attempts. Without at least one successful snatch lift and one successful clean n jerk you cannot total. It's called bombing out!!! Let's look at those 2 attempts that are the most important.

Snatch:
Your first snatch attempt should be the most important one because it should be the easiest one!!! The rule of thumb is that your opening snatch should be something you can double in training. You don't want to miss your first attempt because now you're in trouble. You start to enter doubt into your mindset and you don't want that to happen. Make your first attempt count.

Clean n jerk:
Your opening clean n jerk should be something you can do in training any day of the week. The more attempts you make the more confidence you gain while progressing in the competition. A clean + front squat + jerk is a great combo lift to practice as an opener in training. Whatever weight that is for you consider that an opening attempt weight. You don't want to start too heavy because then you might not have enough strength for the 3rd attempt. Depending on the competition you can open slightly heavier.

Final thoughts:
Your first attempts should be the most important ones because then you can total. You have trained hard for months and you don't want to show up on competition day bombing out or going something like 2 for 6. Your training should be your preparation and selecting weights you can make as openers improves your odds at success. I recommend at local smaller meets to aim for 6 for 6 and open with lighter weights to build confidence. These smaller meets are great to get in those kilos. Make your lifts, make your openers and make it count.

Coach Cano

Reduce Moment Arms: keeping the bar close

One of the challenges in Weightlifting is keeping the bar close to the body. When the bar gets farther away from your center of mass you will have to try harder to keep the bar closer to you. The distance a weight is from the muscular force perpendicular to the center of mass is known as a moment arm.

If we look at the picture you will see the moment arm is the red horizontal arm lining up with the hip muscles and center of mass. The smaller the moment arms the greater force potential can be applied to the muscular forces needed to overcome the weight of the bar. That said, we are more efficient when we apply maximum velocity, impulse, and strength when the moment arms are the smallest.

The above picture shows Andrei Rybakov (Bel) who is an 85kg Weightlifter from Belarus snatching a world record snatch lift of 187kgs (411lbs) at 187lbs body weight. Rybakov is the current snatch record holder in his weight class and is the 2008 Beijing Olympics silver medalist barely losing the gold to China's Lu Yong on body weight. Notice how close the bar is and how the moment arm between the bar and the center of mass is minimized to allow the greatest force produced from the primary movers. For more information contact Coach Cap for training.