The correction is very simple. Watch the short video to see what we're talking about
Hip Stabilization
Use a wall or a pole and keep your hips sliding up and down the wall/pole. This will help you keep your hips stable to support the load on your shoulders.
Legs
Your legs are the only moving part of the body that is actually doing the upward and downward movement of the jerk. When you dip, keep hips sliding up and down the wall, make sure feet are making full contact on the floor not just the heels. This is important because if you distribute the load on the heels unfortunately this can cause the hips to roll under. Full foot contact on the floor. Then, just move up and down and practice the movement.
Showing posts with label olympic lifting thousand oak. Show all posts
Showing posts with label olympic lifting thousand oak. Show all posts
Wednesday, November 9, 2016
Wednesday, July 20, 2016
SAVE MONEY with this approach to cutting weight!!!
Diets, meal plans, cutting weight for meets
If you are using a meal plan, macros, or diet program...you probably aren't really that determined to win or medal at your next competition. Why? Because if you really are that determined to win no amount of food or socializing will take away from you your opportunity to succeed.
Cutting weight usually comes with a extra work of cardio and skimpy eating. To many, it's no fun!!!! In the Powerlifting community many federations allow up to 24 hour weigh ins so it's common to hear stories of lifters making weight and then gaining anywhere from 10 to 20lbs the next day. Hardly seems fair at all considering that you're suppose to be competing with someone your same weight in the same class. Make sense right?
In Weightlifting, we weigh in 2 hrs before lifting. So cutting more than 5lbs the day or day before is not very smart at all. There are different approaches to cutting weight and I'll share with you my approach. You don't need to spend money on those online diet programs which I'm sure work. However, I want to offer you my approach towards cutting weight and save you money.
My approach = Coach Cano's approach
The best rule of thumb is to not train more than 5 to 6 kilos above your weight class for heavy weight classes and no more than 4 to 5 kilos above your weight class for the middle classes and light weights. Light weight classes, no more than 4...please. You don't have much to lose. You're already skinny.
Off Season
This is the most important time of the training cycle to add volume and to build strength. I compete at 77kilos so my training weight off season is 82 to 81 kilos. At this heavier weight I can train for volume and strength. The extra volume will increase calorie burning and effort. Therefore, the extra calories to eat is for recovery and for energy. You need extra energy or else you will burn out and not have enough substrates for energy during training.
3 to 4 months out
At this time I'm cutting back the volume and increasing the intensity. I drop to 80kilos body weight and stay in the range but no more than 4 kilos over competition weight. This phase of training I'm increasing my percentages and the strength goes up.
4 weeks out
This time I'm training at 79kgs and stay there. Volume drops but intensity is up there. Increasing speed in the lifts is important in this phase. It's important to drop calorie consumption since your volume is less. Less volume gives you the opportunity to increase your intensity and your strength should peak at this time.
1 week out
This time of training I'm only about 1 to 2 kilos above body weight. This weight range is easy to manage. The last 2 or 1 kilos over body weight can easily be cut 2 days before or even the night before. This last week I'm focusing on speed in the lifts and maxing out on the lifts. All accessory work is eliminated from training.
Competition Day
If you time it correctly which isn't hard to do you should be at peak strength at the competition. If you're not...you messed up. Seriously. It's not a science. It's timing and programming. You don't need meal plans or diet programs. If you are extremely motivated to win and do your best no amount of food will distract you from achieving maximum performance on competition day. If you're using a meal plan, diet program, or macros...why? Question your determination. Question if your drive is there. Question if you are hungry to succeed...and not just hungry for pork chops.
Coach Cano
If you are using a meal plan, macros, or diet program...you probably aren't really that determined to win or medal at your next competition. Why? Because if you really are that determined to win no amount of food or socializing will take away from you your opportunity to succeed.
Cutting weight usually comes with a extra work of cardio and skimpy eating. To many, it's no fun!!!! In the Powerlifting community many federations allow up to 24 hour weigh ins so it's common to hear stories of lifters making weight and then gaining anywhere from 10 to 20lbs the next day. Hardly seems fair at all considering that you're suppose to be competing with someone your same weight in the same class. Make sense right?
In Weightlifting, we weigh in 2 hrs before lifting. So cutting more than 5lbs the day or day before is not very smart at all. There are different approaches to cutting weight and I'll share with you my approach. You don't need to spend money on those online diet programs which I'm sure work. However, I want to offer you my approach towards cutting weight and save you money.
My approach = Coach Cano's approach
The best rule of thumb is to not train more than 5 to 6 kilos above your weight class for heavy weight classes and no more than 4 to 5 kilos above your weight class for the middle classes and light weights. Light weight classes, no more than 4...please. You don't have much to lose. You're already skinny.
Off Season
This is the most important time of the training cycle to add volume and to build strength. I compete at 77kilos so my training weight off season is 82 to 81 kilos. At this heavier weight I can train for volume and strength. The extra volume will increase calorie burning and effort. Therefore, the extra calories to eat is for recovery and for energy. You need extra energy or else you will burn out and not have enough substrates for energy during training.
3 to 4 months out
At this time I'm cutting back the volume and increasing the intensity. I drop to 80kilos body weight and stay in the range but no more than 4 kilos over competition weight. This phase of training I'm increasing my percentages and the strength goes up.
4 weeks out
This time I'm training at 79kgs and stay there. Volume drops but intensity is up there. Increasing speed in the lifts is important in this phase. It's important to drop calorie consumption since your volume is less. Less volume gives you the opportunity to increase your intensity and your strength should peak at this time.
1 week out
This time of training I'm only about 1 to 2 kilos above body weight. This weight range is easy to manage. The last 2 or 1 kilos over body weight can easily be cut 2 days before or even the night before. This last week I'm focusing on speed in the lifts and maxing out on the lifts. All accessory work is eliminated from training.
Competition Day
If you time it correctly which isn't hard to do you should be at peak strength at the competition. If you're not...you messed up. Seriously. It's not a science. It's timing and programming. You don't need meal plans or diet programs. If you are extremely motivated to win and do your best no amount of food will distract you from achieving maximum performance on competition day. If you're using a meal plan, diet program, or macros...why? Question your determination. Question if your drive is there. Question if you are hungry to succeed...and not just hungry for pork chops.
Coach Cano
Sunday, July 10, 2016
Flexibility and Weightlifting...why it matters
Lack of flexibility is the cause of many misses or inefficient lifts when it comes to executing your Olympic lifts. The body remains tight in several places and without flexibility it will be very hard to receive lifts in the proper most efficient position.
Warm up
A proper warm up requires the lifter to have enough blood flow in the target tissues so that the body car properly receive the bar and so allow the body to be fixated in the proper positions to receive a lift. For example, if your shoulders aren't warm or flexible it will be very hard to receive a snatch in the over head position. Tight shoulders can cause the lift to be missed forward if there isn't sufficient range of motion that can come from a very proper warm up and flexibility.
Flexibility
In order to lift heavier weights the Weightlifter must increase their range of motion in the joints and at the same time strengthen those range of motions to avoid weaknesses that could potentially cause injury. Therefore, when you increase range of motion say in the shoulders compliment the shoulders with added strength in those new found ranges of motion. A weak joint that isn't supported with strength can become unstable.
Let's analyze the lift above. It's Ilya Illin snatching 190kg at the 2014 World Championships in Almaty. Notice the flexibility of the ankles, knees, and hips. The more range of motion in those joints the greater potential to receive heavier weights. Ilya's flexibility allows his torso to be upright while having his shoulders and arms fully locked out to receive the lift.
In closing, focus your warm ups on opening up those hips, shoulders and increasing the range of motion in the most important joints such as the ankles. In addition, add strength in the ranges such as squatting all the way down in a controlled tight manner while stabilizing the low back so that it doesn't flex.
Contact me for help. Coach Cano 805-402-6335 E-mail: capscave@gmail.com
Monday, July 4, 2016
Want to be a Weightlifter?
Join Team Vallhalla Weightlifting team in Newbury Park.
We train Monday through Friday from 4pm to 8pm.
Saturdays mid afternoon
Looking for girls to join our team and train with us.
Contact Coach Cano: 805-402-6335
Email: capscave@gmail.com
We train Monday through Friday from 4pm to 8pm.
Saturdays mid afternoon
Looking for girls to join our team and train with us.
Contact Coach Cano: 805-402-6335
Email: capscave@gmail.com
Friday, March 4, 2016
Olympic Weightlifting and athletics: the connection
When I say Weightlifting I'm talking about the Olympic sport. I'm not talking about weight lifting the activity. There is a difference between Weightlifting and weightlifting. The sport is spelled with a capital 'W'. The other is just the activity of lifting weights. There is an all important connection with Weightlifting and sports performance that needs to be mentioned in this article.
Weightlifting and Sports Performance: 100% readiness
For competitive sports you have to be ready 100% for anything all the time on game day. If you're a soccer player you have to be ready to take an unexpected shot at goal, you have to be ready for a slide tackle. In football, everyone has to ready when the quarterback gives the 'HIKE' command. In both scenarios you have to be 100% ready. There is no 80% readiness or partial readiness. You have to be as fast as possible, think quickly, move explosively 100%. If not, you have been left behind by your competition.
In comparison, when you 'workout' at the gym you can partially give a certain amount of effort needed to finish the workout or set. When you workout, you can stop, take a breath, and half ass it so to say. In competition, you can't half ass it. You have to give it your all for every play.
Weightlifting = 100% readiness
What separates Weightlifting from other forms of off the field training, you have to be ready for every single rep, for every single set for every single training session. There is no half ass. If you half ass a rep the bar won't go up. At loads of 80% or more you can't afford to half ass anything! Or else the bar will not go up and you will not explode. You have to be perfect both physically and mentally all the time everyday and that is very, very, very hard to do.
For this reason alone, Weightlifting training is a perfect supplement for sports performance. There are many methods of training to compliment on the field performance but lifting the snatch and the clean n jerk prepares the athlete unlike any other form of training. Other methods are too slow, too many reps or not practical. Olympic style Weightlifting, you can't be slow. You have to be STRONG, FAST, EXPLOSIVE, FLEXIBLE, PRECISE, and that is how it's like on the field.
Newbury Park
Forming both men's teams and women's team. Official USAW club forming very soon.
Contact me at: 805-402-6335 or ( capscave@gmail.com )
Coach Cano
Weightlifting and Sports Performance: 100% readiness
For competitive sports you have to be ready 100% for anything all the time on game day. If you're a soccer player you have to be ready to take an unexpected shot at goal, you have to be ready for a slide tackle. In football, everyone has to ready when the quarterback gives the 'HIKE' command. In both scenarios you have to be 100% ready. There is no 80% readiness or partial readiness. You have to be as fast as possible, think quickly, move explosively 100%. If not, you have been left behind by your competition.
In comparison, when you 'workout' at the gym you can partially give a certain amount of effort needed to finish the workout or set. When you workout, you can stop, take a breath, and half ass it so to say. In competition, you can't half ass it. You have to give it your all for every play.
Weightlifting = 100% readiness
What separates Weightlifting from other forms of off the field training, you have to be ready for every single rep, for every single set for every single training session. There is no half ass. If you half ass a rep the bar won't go up. At loads of 80% or more you can't afford to half ass anything! Or else the bar will not go up and you will not explode. You have to be perfect both physically and mentally all the time everyday and that is very, very, very hard to do.
For this reason alone, Weightlifting training is a perfect supplement for sports performance. There are many methods of training to compliment on the field performance but lifting the snatch and the clean n jerk prepares the athlete unlike any other form of training. Other methods are too slow, too many reps or not practical. Olympic style Weightlifting, you can't be slow. You have to be STRONG, FAST, EXPLOSIVE, FLEXIBLE, PRECISE, and that is how it's like on the field.
Join our Weightlifting team at The Training Hall in Newbury Park Ca.
996 Lawrence Dr.Newbury Park
Forming both men's teams and women's team. Official USAW club forming very soon.
Contact me at: 805-402-6335 or ( capscave@gmail.com )
Coach Cano
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