DOCUMENTARY DAY 30: TeamBOOM Competition Team Training

In this documentary you get an insight into the training of Coach Cap's quest to the American Masters championship where he will attempt to break the American Masters clean and jerk record. In addition, Brittany Reese is on her quest to a 200lb squat which she will attempt on Dec. 7th. Watch and enjoy:

How you can get stronger and lift more weight.

The pursuit to lift more weight is THE path of competitors such as Olympic lifters and Powerlifters. It's the ONLY thing that matters!!! With that said, there are several phases to consider in order to reach that elevated state that allows you to push beyond your limit and reach a new level strength one that you never experienced before. And usually it culminates into a new personal record.

It comes down to 2 phases: BUILDING strength and TESTING strength

Building Strength

This phase is about creating volume in your training using less than maximum weight to create a stress and adaptation to handle greater loads over time. This requires tremendous loads over time using a rep range of anywhere from 2 to 4 repetitions with several sets. Using anywhere from 3 to 5 sets depending on the stress the lifter is trying to achieve. 

Testing Strength

This is the phase when the lifter has adapted to the stresses of the Building Strength phase and is ready to test his strength by lifting maximum loads with improved technique. 

Where people go wrong

I train at a Crossfit gym in Westlake Village called Crossfit FAST where inside is a strength center called THE PIT that has nothing but strength equipment: platforms, bumpers, squat racks etc. With that said, I far too often see Crossfitters and other non competitive lifters who are not on structured programs TESTING their strength with loads that exceed their max strength thresholds or the loads are greater than their ability to maintain the most efficient technique. The result is usually less than efficient execution of loads that create force leaks in the body (system) and then some form of injury sets in. 

Injury prevention or injury reduction can only take place when skill and technique are not compromised EVER over time and over loads both maximal and sub-maximal. There is a place to build strength and a place to test strength. Testing strength all the time will cause stagnation, plateaus, and can slow down the speed of the lifter. That's why a building phase is necessary to avoid stagnation. 

Plan your training accordingly to increase further strength gains. 

Any great achievement is both INTENTIONAL and DELIBERATE!

No great achievement comes as a surprise or by chance. It's the culmination of INTENTIONAL purpose and drive toward reaching that feat. Action and movement toward the fulfillment of that purpose is DELIBERATE!

Be INTENTIONAL...be DELIBERATE!

How to eliminate Posterior Pelvic Tilt (PPT)

Posterior pelvic tilt is a sign that there are some limitations in the chain of the squat. This occurrence can take place during a squat or a front squat. The point is to limit as much of the tilt as possible. We will show you what are some of the causes and tips to reduce PPT.

Risks of Posterior Pelvic Tilt
PPT causes the spinal column in your lower back to move in the sagital plane which exposes the nerves for a 'pinch' and then you know it but you are in PAIN!!! MAJOR PAIN!!! Imagine the spinal disks and in between the disks are cartilage. When the 'tilt' takes place the cartilage is moving the spinal disks and around the spinal disks are nerves. Too much tilt can cause a nerve to be pinched. Observe PPT in the video of Brittany squatting. Observe her hips as they 'tuck inwards.


Causes
Posterior Pelvic Tilt (PPT) can be caused do to tight hamstrings. When the hamstrings are tight they don't stretch or elongate as much as they can and what they do is pull on the lumbar spine which causes the 'tilt' which is clearly observable with the naked eye. Another cause can be a tight hip flexors pulling again on the back causing the tilt.

Solution
Several solutions are possible. One, foam roll your hamstrings and stretch them. Make sure that the muscles of the hamstrings are flexible and pliable enough to allow for full range of motion to not cause PPT. P.N.F. stretches for your hamstrings are great!!!! Make sure you do this before you begin your squat training. Only then when the hamstrings are flexible enough can you squat without the cause of PPT limiting your squat potential.

Another solution is to set your hips up before you squat by actively sticking your 'butt' deliberately to allow for proper spinal alignment. This active butt posture places your spine in a neutral position. It is very, very, very important to maintain this neutral position as to not allow your spine to move.

The last tip is to actively squeeze through your hips, butt, and legs as you reach full range of motion during the decent or eccentric phase of the squat. By actively squeezing (contracting) your muscles and body in this manner you allow your body to stay in posture never breaking form. You maintain proper posture during the decent AND maintain correct spinal alignment then you practically eliminate PPT.

This takes practice and the eye of a coach who can see this and be able to correct this limitation. Contact me if you need my help.

Creating the strongest YOU!!!!

Coach Cap

Powerful Quote

"I never really believed I was the greatest at the start. But the more I kept telling myself and the world that I was, I became The Greatest." - Mohammed Ali

How to be SUPER STRONG while being a vegetarian

In case you haven't found out, I'm a vegetarian and have been for well over 10 years. I've bounced around from vegetarian/vegan but currently I'm vegetarian. However, I don't eat eggs or dairy but occasionally have some honey and rarely have some fish if I'm out and about. It always amazes people when they find out how I eat. It's as if people can't believe that vegetarians can't be strong. I like to show people another side. I side I've been practicing for years.

This article is for those who are either vegetarian or for people who don't want to be vegetarian but wish to add more vegetarian foods into their diet without compromising strength. IT CAN BE DONE!!!!

Training
With that said, here's how you become SUPER STRONG as a vegetarian. To start, you want to make sure that what ever strength training program you are on it must be progressive. Meaning, you want to make progress. Progress = more force production produced.

Timing
The timing of your vegetarian foods is very important to ensure the best recovery and transport of nutrients to your body tissues. For example, after a heavy training session I will eat more calories coming from starchy foods such as potatoes, rice, and yams. If I'm in a high volume phase of training when I'm building strength and not testing strength (there is a difference) then I will eat more calories. It's simple, more stress on the body you need more nutrients to allow for recovery. If I'm testing for strength then I will eat much less because I don't need those extra nutrients.

Foods
So what kind of vegetarian foods do I eat? In the morning, I'll have fruit: pineapple, cantaloupe, Blueberries, and a banana for example. Mid morning, I'm have a lara bar, an odwalla bar, or I'll have a fresh made juice (PIT JUICE). Lunch, veggie tacos, veggie burrito, green vegetable salad, beans and rice, oatmeal with garlic.
Mid day, another bar such as lara or odwalla. Maybe another PIT JUICE before training. Or a banana. Depends what I'm training and how I'm training. Post training, I'll have an HERBALIFE REBUILD shake that contains BCAA's, glutamine, and protein for much needed recovery. For dinner, beans and rice, green salad, nuts, some fats such as coconut oil with my foods

Supplements
Take vitamin B complex since you are not getting it from animal sources. Vitamin D. This is especially important especially if you're not out in the sun like me. Before training, I'll take HERBALIFE PREPARE which has been by far the best pre-training supplement I've ever taken. Then I'll take some stimulant such as coffee, or ephedrine to increase metabolic rate and prepare the body for training.

Nutrients
It's very important to select fruits and vegetables as part of your training diet because these foods contain the highest concentration of nutrients on the planet. No packaged processed food can replace REAL food. However, you want to have them RAW and not cooked because cooking them robs them of vital enzymes and micro nutrients. It's for this reason why I choose to have a daily PIT JUICE to support my body with the highest available nutrients on the planet. No animal foods can contain the nutrients that are found in non animal foods.

These are just very brief guidelines about how I eat to be SUPER STRONG and be vegetarian. Below is a video of me squatting 195kgs = 430lbs. I compete as a 77kg = 170lbs Olympic lifter.

Squats improve running performance

Squats is hands down the king of all lifts in terms of benefits. The barbell squat is the squat we are talking about. Squats from top to bottom improve the following:

- Bone density matrix
- Improves function of ligaments and tendons
- Improves upright posture
- Improved leg strength

These are just a couple of the benefits of squatting as there are much, much more. The one benefit we are going to talk about is how squats improve running performance. There is overwhelming research and articles about how squats improve running performance. Let's get into it.

Increased Distance
Squatting helps improve distance running by allowing a runner to increase their distance runs or at the same time reduce time over the same distance. How? Squatting challenges the cardiovascular system's performance enabling a runner to increase their oxygen intake. More oxygen = more fuel.

Increased Speed
Squats increase muscular leg power which is responsible for increasing speed during runs. Since the legs are the muscles primarily responsible for performing the squats the leg muscles adapt and increase in strength allowing more power to a runners stride. This increase in power increases speed. Increase in speed decreases distance times.

These are just two benefits of squatting for running performance. Below is a squat tutorial on the high bar back squat being performed and some technique tips to improve your squats. Now get under a bar and squat!!!!

Cap