Message to Humanity: Social Media has created cowards of you

Before the times of social media face to face communication was practically the only way of interacting with other people. If you wanted to say something to someone you had to confront them and bring it to their attention. Social media has definitely made us more social but at the cost of human contact. We are social beings and we thirst and crave for the attention of others. But we have traded physical communication with others for communication behind a phone or computer screen. Here are a couple of issues that has completely destroyed face to face contact with other people thanks in part to social media. If you're reading this it's because you know that something is very wrong with modern communication. Why? Because you feel it and you know it to be true.

Social Media makes us less confident
Texting, messenger, chatting have replaced phone calls. Calling people and actually listening to someone's voice is no longer sufficient. Whole entire conversations are communicated through texting. How about replacing texting with writing a book or blog for a change. The act of approaching someone either to ask them out on a date or even approaching someone to confront them about a pressing issue is no longer done face to face. We hide behind the screen of a phone and message through social media. It takes a lot of confidence to approach someone and bring up an issue. It can be very uncomfortable to express your feelings with someone whether it be romantic or maybe an issue that they have brought upon you. Regardless, the act of communicating face to face to bring up issues with people has been replaced with a simple text.

Ghosting
As if face to face communication isn't enough anymore for this modern age of lost humanity we can't muster up enough bravado to express to other people that we don't want to see them anymore so we simply vanish into thin air. An act called GHOSTING. With no explanation, usually very sudden they disappear. You can send them as many messages as possible trust me they won't respond. The only way to get a hold of them is to track them down and confront the issue in front of them.

The solution
In an article titled "The Top 5 Regrets of The Dying" (Click Here for article) highlights people's regrets on their last moments of their lives. One of those regrets was...

"I wish I had the courage to express my feelings."

People suppressed their feelings in order to achieve peace and avoid confrontation with others. This only creates an existence of holding back what is truly calling from within to come out. When we suppress within, we live a life of neglect and never really become what we were meant to be. Therefore, the only solution is to build courage and approach the person face to face (assuming distance isn't an issue). It will be uncomfortable. But in the end, you will feel better that you did. You will feel so good about yourself that you expressed your feelings. That's what it takes and it's the only solution. Keep in mind that courage doesn't mean the absence of fear...it means acting in the presence of fear.

Coach Cano

Huxley's Sliding Filament Theory: how muscles contract

The sliding filament theory by Andrew Huxley was first postulated around the early 1950's to describe how muscles contract. This will be a very brief introduction to muscle contractions and what happens when muscle fibers are innervated.

Sliding Filament Theory
It all starts with an action potential that signals the muscle to fire coming from the brain. The action potential signals the release of acetylcholine (a neurotransmitter) to be released at the synaptic cleft along with calcium ions opening up the channel of neurotransmitters to stimulate muscle contraction.

The synaptic cleft is the terminal region where a neuron meets a muscle fiber. From there, calcium ions attach to actin causing what is called cross bridging between actin and myosin. ATP is the compound that powers this cross bridging to happen. From there, actin and myosin overlap eachother causing the muscle to contract.

The sarcomere which is the unit that contains the actin and myosin filaments shortens. There is much more details that go into the science behind muscle contractions. Wanted to give you guys a very brief and quick introduction to the science of muscle contractions which is also known as Huxley's Sliding Filament Theory which was found by Andrew Huxley a biophysicist who won a Nobel Peace prize in 1963.

Coach Cano

Why you can charm your way to coaching and training without needing credentials

Coaches and trainers are out there. Some are good, many aren't, and few are above standard. When you get their business card or see their online profile you might see the several initials after their name:

John Doe CPT, NASM, DOC, CSCS, CPR, ATC, PES, CES, and much more.

In a nutshell, yes...and no.

Why it doesn't matter
Many people who are not part of the strength world or training world have no idea what those initials mean. They are simply looking for the best trainer and or coach that they can afford and or connect with. It's similar to the saying that says, "No one cares what you know, until they know that you care."

Charm and perception: it's powerful seduction
An absolutely charming trainer and or coach can use their charming skills as a spell to seduce as many clients as possible. YOU might have been under such a spell in the past. This is a risky approach toward selecting a trainer or coach. I've met coaches and trainers in the past with absolutely no education or credentials yet were attracting clients like crazy!!!!!!! We are all vulnerable to charm when it's skillfully directed in such a manner that has a powerful and moving effect on us. For the uninformed prospect, they are truly victims.

How to inform yourself and select a great coach and or trainer
The best coaches will always rise to the surface. These are the coaches who have the educational background to support their knowledge but have the people skills, communication skills and most important experience to support their value. Also, they have produced great athletes in the past or have created great results with clients.

Initials
For the experienced coach and trainer, having initials after their names does matter. It's a reflection of their credibility in the industry they represent. It reflects the thousands of hours invested in studying the research and science to become the best they can be.

If you are new to the industry and have credentials but lack experience please understand that you are going to struggle in the beginning and that it will take you years to become well known and to become very good at your profession. If you are starting out seek both education and experience to become the best you can be. If you are a prospect looking for a coach and or trainer do research and see what they know and who they have helped and if they are producing some content such as articles, blogs, videos on social media.

Be informed. Be mindful. Keep in mind, the professionals will always stand out.

Coach Cano

My visit to Hassle Free Barbell: if you wanna be a great coach don't coach and train at the same time!!!!

Over the weekend I visited the well known Weightlifting gym called Hassle Free Barbell club in San Francisco. This gym is without a doubt the best developmental Weightlifting program in the USA. Lifters such as Ian Wilson, Deangelo Osorio, Donovan Ford, Mary Peck just to name a few got their start at Hassle Free. So I went to Hassle Free for some training but really I wanted to get to know the coaches Kevin Doherty and Ben Hwa and how they got their program started and why it's so

successful.

If you want to be a GREAT coach, you don't train and coach at the same time

This might hurt some but the reality is if you want to be a GREAT coach you don't train and coach at the same time! I love lifting as much as the next guy but when it comes to coaching and training it's very important to keep them apart IF you want to take your coaching to the next level. Kevin and Ben made that clear to me. I have heard it before in the past but glad that it was reinforced at Hassle Free.

You have to get young talent involved

I asked Ben Hwa how to get kids started so young in the program. And he gave me 2 options, "You want to make money or not?" My reply was I don't have to make money. In essence, Hassle Free isn't about making money. They allow their lifters to start at such a young age with very little cost. The gym is inside Abraham Lincoln High School so the amount of exposure that kids have with Weightlifting is daily since you have athletes from different sports touching the weight room and getting involved with the sport from an early age. All of this is deliberate to get as many kids involved with Weightlifting. 

No Egos

The coaching staff between Kevin and Ben revolved around trust. There is no room for egos to develop while coaching these lifters to championships that span internationally and nationally. All the coaches at Hassle Free work together to ensure that the program is working and at the same time the lifters are becoming competitive. Hassle Free doesn't need to promote itself. Their lifters are achieving such great results that their performances speak for the club. The coaches prepare the lifters for upcoming meets and are there every step of their preparation.

Final thoughts

If you're in the San Francisco are stop by Hassle Free and get to know coaches Kevin and Ben. The gym is very very small but they get the job done. There is no shortage of weights or bars despite the limited space. Everyone is very welcoming and you'll be inspired. If you live in San Francisco and are a developing Weightlifter you should be training at Hassle Free. 

Respectfully

Coach Cano

Do your hips round under during the dip in the jerk?

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.

Why it's easy to be a female in a male dominated sport

The strength sports have been largely dominated by men for centuries but lately it has exploded and there are now thousands and thousands of girls who are taking the strength sports as serious as men. I LOVE IT!!!! First off, I love women and I mean all kinds: white, Asian, black, latinas I have love for all of them. Second, they're beautiful. What's not to like about women.

With that said, many women competing in strength sports as beautiful as they are are simply taking their sport and their training as serious as any one else. They know that they aren't going to the gym to be as pretty as possible and if you are...you're really not that serious!!!! And I don't support you if you haven't achieved anything worth my time or anyone's time for that matter. What have you achieved? What have you done? What are your credentials?

Why it's easy for females
In the strength community, if you're good looking and you're a female you can instantly attract a large following of fans who will flock to your social media. Looking at the content put out I'm sure the large majority aren't going to these females social media for training science. Those of you who read my blogs know that I put out science, training motivation, and strength ideas and techniques. I almost never write about anything else. Beauty attracts followers....PERIOD!!! I'm not going to lie. Watching women lift weights and trying to be stronger is very attractive.

The types of female lifters
The Competitor: she is the one who puts content on her training. She provides daily updates, daily training videos. nutrition videos.

The Drama Queen: you know who she is. Self explanatory.

Emotional story teller: got a story for everything? She does. She has a story for about every lift she's ever done. Usually starts with, "Things didn't go as planned..."

Selfie Lifter: ......ummm...yeah. Selfie....another one. And more reps. And another selfie.

Motivator: she provides daily motivating or inspiring quotes, messages, and video. Take it for what it's worth...sometimes it's too much.

My life is good on social media but I'm empty inside lifter: you know who she is. She screams LOOK AT ME!!!! She posts training videos and how amazing her life is....but is it really?

The business lifter: she's the one who's on here for business. She's looking for clients, customers and looking for her next gig. That's acceptable and fine as long as you don't hurt people. I'm ok with this.

The practitioner: she's the lifter who promotes her practice, and she trains putting up training content. In addition, she'll provide science of training. I like these types.

It's all about me lifter: the most selfish kind. She will post daily training videos, daily food pics but what makes her sooooo selfish is that she will NOT promote anyone but herself. It's ok and fine...but sometimes it's too much.

The Science Teacher: she is the lifter who is not only providing training videos but is actually teaching you. She is the one who is providing content to make you a better lifter. These are hard to come by. Personally, my favorite one.


Final thoughts
There are few female lifters who I support based soley on beauty. I largely support Olympic lifters but I do support powerlifters and stronmen and women who aren't at the highest levels of this sport. It's these lifters who day in and day out are on their journey to become the best versions of themselves. They are the ones who will lay the groundwork for future generations of lifters. It's the everyday lifter who I support. You know who you are. Just want to say thank you for supporting me throughout all these years and for reading my posts.

Coach Cano

Fixing your jerk: bar placement and leg position

The jerk can be a tricky situation for some lifters who are having issues placing the bar overhead and then having to fix the body underneath it. Let's take a look at how to fix your body underneath the bar and placing the bar overhead. 

Bar placement and leg position

No matter where the bar remains or travels it should always be on top of the hips or ankles. As you dip and drive and the bar moves upward the center of the bar should always remain on top. The farther away the barbell is from the center of your hips and ankles it creates a distance that is mechanically disadvantageous. Holding the bar in front in a disadvantageous position will cause you to use up more energy that otherwise doesn't need to be spent if held in an efficient advantageous position.

In the above picture you can see Cheri Chan of San Francisco NCAA D1 athlete who I've been working with. Observe the barbell is fixed under her hips for the most part but the load is has forward momentum because the back foot is almost straight. The back foot ideally needs to be bent similar to a lunge position to support the weight overhead and prevent any horizontal momentum. 

Here she demonstrates better more optimized positioning with properly loaded support and with a hind leg in a more bent position. Observe the lunge position. Tibia almost vertically straight. Barbell is above her ears and not in front of her head but not behind her head. You don't have to support the load behind the head. Some lifters do. If you have shoulder mobility that allows you to do so then by all means do it. However, you don't want the barbell to be too far behind your head for it can cause momentum to shift behind you and that can cause you to lose the bar behind. 

This is Marcin Dolega of Poland World Champion and Olympian properly supporting the load overhead. Observe the hind leg in a properly bent position similar to a lung. The load is exactly where it needs to be which is on top of the hips. 

Practice

Practice jerks with lighter loads (50% or 60%) of max and work on the position. Place the bar exactly where it needs to be placed in the most efficient receiving position to minimize horizontal momentum of the bar. 

For coaching and online programming contact me Coach Cano at 805-402-6335 or email me at 

capscave@gmail.com

Coach Cano

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 technique in Olympic Weightlifting PT. 1

In part 1 of this article we will talk about technique development and it's value in Weightlifting. Technique execution in Olympic Weightlifting (snatch, clean and jerk) is highly needed. Just as important as technique is so is strength. Let's explore.

Technique
You need to develop the motor skills and movement patterns to execute the olympic lifts as effectively and efficiently as possible. This process can take years to develop. The Soviet Union would develop their athletes and keep them in an athletic develop program that would last for decades if not a lifetime.

PASM = Process of Achieving Sports Mastery was the term the Soviet Union would use for athletes who desired to reach the highest level possible in their system. Athletes who achieved sports mastery after completing objectives set forth by the governing body would award athletes the distinction of Master of Sports. This distinction is seen not just in Weightlifting but for most sports in the Soviet Union and this system is still in place in now the Russian Federation.

While technique development is a life long process that requires years and years of training you cannot underestimate the necessity of being strong...very very strong.

The Goal of Weightlifting
What is the ultimate goal? It should be very obvious but the goal is to lift the maximum amount of weight possible given the abilities of the lifter. Considering all training variables technique cannot be underrated but strength is still essential. Technique cannot substitute for lack of strength.

Strength in Weightlifting
Being very strong where it matters for the snatch and clean and jerk matters for lifting more kilos. If you are lacking strength it's very difficult to make up strength deficits with improved technique. For example, in Roman's Training of the Weightlifter it's suggested that your squat should be about 130% of the max clean and jerk you want to lift. At the same token, you need to front squat 105% of the max clean n jerk you want to lift. These are minimum numbers but the point is to develop a reserve strength. If your max clean and jerk is 100 kgs but your best back squat is 105kgs you're not going to be strong enough to clean higher weights.

In part 2 we will share briefly how important strength is to Olympic lifting and why it matters to be very strong. Stay tuned.

Coach Cano

Maximum torque and efficient bar paths

When it comes to Weightlifting bar paths are highly looked at. Bar paths can give us an understanding as to how the forces are being expressed. Not all bar paths are expressed equal. Depending on certain factors such as limb lengths and technique expression some bar paths will differ from others. However, there is a general expression of how a bar path should look like. For example, the bar path of a snatch looks very similar as the bar path of a clean. 

Take a look at the bar paths above for the snatch and clean and jerk. Very similar. The most efficient lifters in the world are able to maximize the forces that create the lift in the bar while at the same time express the most efficiency. Long story short, they waste nothing. This comes from years and years of training BUT from perfect training. 

Torque

Torque is force that is acted upon a rotating joint or rotating starting point. For the sake of training, most torques take place around joints such as the knee, hips, elbows etc. Torque is simply another term to define force that is being expressed around these joints. Nothing to fancy but I hope you get the point. 

Maximizing efficiency

The most efficient bar paths are those with the smallest moment arms thus reducing work on the force producing muscles. If work is reduced that means you can maximize force production from the working muscles given along the same bar path. 

The importance of bar path

In order to create maximum torque (maximum force production) it's so important to maintain an efficient bar path. This is why coaches continue to stress to keep a close bar path. Keep the bar close at all times. By doing so, greater efficiency is accomplished and you can create more force.

Deadlift

Question: is it easier to deadlift a weight close to your body or away from your body?

For those that have lifting experience I'm sure you know by now that it's much easier to deadlift a weight close to your body than away. But why? Simple, by bringing the bar close to your body as much as possible you minimize the moment arm. Therefore, your muscles such as the hips can produce more force acting on the barbell. This is the most efficient way to deadlift a weight. 

If you take a look at the picture above you can see the moment arm highlighted in red. It's the distance from the barbell to the prime moving muscles the hips. The longer this moment arm is the more work you will have to do. Torque is being expressed around the hip muscles that are doing the work needed to overcome the weight. Whether you're doing a deadlift, snatch, clean and jerk or squat it doesn't matter. The laws of physics apply the same to everyone and everywhere. 

In conclusion, to express a more efficient bar path it's essential to keep the bar close to you at all times during the ROM (Range Of Motion). Maximum torque will always be created when the moment arm is decreased to express the greatest efficiency possible. To create this, it's important to practice as perfectly as possible. There will be times when you don't have the maximum energy to lift heavy that day which is a great time to practice. Keep the bar close at all times during the ROM.

Coach Cano

Smaller moments arms create more force production in Weightlifting

Ever tried deadlifting a heavy weight as far away fro your body?Doesn't work to well does it?

Why?

 

Let's take a look at moment arms and physics and how small changes can maximize efficiency and creating more ability to lift heavier loads.

 

Moment Arm

A moment arm is the distance that of a force that causes rotation about a fulcrum. Think about a bicep curl:

The fulcrum is the elbow and the external force is the dumbbell weight that we grab with our hand curling it. The shorter this distance is (moment arm) the greater potential to lift weights because less force is needed to overcome the weight. Therefore, more force production can be applied to heavier loads at shorter moment arms.

 

Cao Lei of China demonstrates efficient pulling positions. Long arms, long tibias, medium size femurs where she keeps her small torso in neutral position to support the load about to lifted. She's reducing the moment arms in her limbs to create the needed force and speed to overcome the barbell weight.

 

Flexibility and strength can overcome long levers

 

Dmitry Klokov demonstrates  excellent ankle, knee and hip flexibility to keep his torso upright minimizing the distant on his femurs and lower back so that he doesn't have long moment arms that potentially wouldn't allow him to support a massive weight overhead (190kg snatch).

 

Making subtle small changes in positioning can allow you to create greater potential to lift heavier loads. This involves reducing moment arm lengths at a minimum to reduce work needed to overcome weights. Ask your coach how to maximize your starting position to create the ability to lift larger loads.

 

And don't forget to be stronger as well.

 

Coach Cano



 





 

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

Training beyond your limit

Training gets stagnant and you need to push beyond your limit to reach the next level. However, going to the next level requires breaking down some limitations. Breaking into the next level requires you to walk through fear. It's scary because you've never gone to this level. But it's necessary to reach new heights. It's necessary because it's how growth takes place.

Reaching the next level
The next level is out there beyond your limit. When it comes to strength training your body can do it but have you given your mind the permission to succeed? Have you thought about breaking through? Have you thought about reaching beyond? It's first a mindset. You think about the next level but wonder if you can do it.

Preparing for the next level
Your training should prepare you to take it to the next level. You might have to do things that are uncomfortable such as more reps in a set. You might have to do sets of 5 or 6 rep snatches which might not make too much sense physically but that's not what's it about. Can you mentally go there? Can you imagine completing that many reps? Are you psychologically prepared to handle the loads?

Walking through fear
Going to the next level requires to walk through fear. Because going to a place you've never been to can be scary but it's only because you've never been to the unknown. It's the unknown that scares you. We are so desperate to be certain about life. Having certainty is a psychological need because we know what is on the other side. The unknown is scary but it paralyzes you. Fear prevents you from knowing what's on the other side.

All great expeditions required the travelers to venture into the unknown. Such as traveling into the American West, or having astronauts venture into space. It's having the courage to step into the unknown and discover a new world.

Going to the next level is a major step into the right decision. As a rule of thumb, whenever and wherever you feel fear before venturing into uncharted waters, that is your sign to go out into that path. Because that is the place of the greatest growth...the greatest strength is achieved in the unknown.

Coach Cano

REVIEW: Olympic Lifting Strength Manual by Louie Simmons

So far I've read the first 100 pages and Louie has my attention. Please keep in mind that this is a strength training manual for Olympic lifters. It's not a book about technique for the snatch and clean n jerk. I have a few burning questions:


- How can you apply strength training principles for Olympic lifters? 
- How can an Olympic lifter improve strength WHERE IT MATTERS and have their clean and jerk and snatch go up? 

These are questions I'm asking myself as I read the manual.

Accommodation
So far the grand enemy of limiting strength gains for snatch and clean n jerk is accommodation. After a training cycle using similar percentage loads the body will accommodate. It's a biological law. The manual says that after 3 weeks of training at 90% or more of the same stimulus you will halt progress. To avoid accommodation Louie recommends using 3 week wave intervals. You train for 3 weeks using the same stimulus, same percent range, or same bar and go for a P.R. but after 3 weeks you introduce a new stimulus. For example, your first 3 weeks you can hang snatch. After 3 weeks you hang snatch from below the knees. After those 3 weeks you snatch from the floor. We haven't even talked about snatching from boxes but that's another option. There are many to choose from including complexes.

50% of training volume
Louie got his recommendations from Soviet Union research books that he got from Bud Charniga. The Soviet Union was producing the greatest Weightlifters at that time and their science was available but it was written in Russian. Bud Charniga provided translated versions in English. The Soviets kept records and planned details of programming for their Olympic lifters. Louie adopted those training methods to his powerlifting team to develop the Westside method of strength. In those soviet manuals:

50% of your training volume should be at 75% to 85% or 1 RM (Repetition Maximum)

This is important once again to avoid accommodation.

There is so much more to talk about but these 2 concepts can be implemented now into your training to continue the progress and make those important strength gains. Olympic lifting is still, has always been and will continue to be a strength sport. Those that think it's all about technique I have something to say:

- If Olympic lifting was all about technique, why do they have weight classes?
- If Olympic lifting was all about technique (and not so much strength) then it would be judged similar to Gymnastics and diving. 

In gymnastics and diving, there are no weight classes. Why? Because it's a sport that whoever executes the best technique wins. Therefore, judges are required. Olympic lifting has no judges. They have referee's and officials. I believe this manual is valuable for improved strength for Olympic Weightlifting. More to talk about from this manual later.

Coach Cano

Olympic Weightlifting is all about STRENGTH!!!

You can disagree with me all you want but the fact of the matter is that no one ever won an Olympic Gold medal because of beautiful technique. Olympic Weightlifting has always been, is, and will always be a strength sport. So many lifters waste far too much time trying to make their technique better thinking it's going to allow them to lift more weight. I'm not saying that technique isn't important. It is. It's very important. However, once you've learned how to snatch and clean n jerk then you must learn how to get stronger and that requires special training.

Better technique = more strength?
Maybe but not always. Obviously, if someones technique is so inefficient such as their technique is not allowing for the greatest potential of power to be executed then by making modifications would help. However, if you have someone who's technique pattern has been drilled for years it's very, very hard to get them to relearn a whole new learning pattern. For example, if you are trying to teach someone to lift Russian style and they have never lifted Russian style then good luck. It's much better to train them to get stronger through special training then to re correct their lifting technique.

Improved ROM (Range Of Motion) = better lifting
Odds are there are lifters whose mobility is limiting their efforts at receiving a loaded barbell which is causing them to miss lifts. You might have a lifter who can pull the bar but their limited ROM (Range Of Motion) is causing them to miss lifts they should've made. Don't underestimate improved mobility. Over stretch the ankles, hips, and shoulders. BUT support the increased ROM with strength in those ROM's. Increased ROM without strength to support loads is a disaster waiting to happen.

Special Strength Training
Special strength training cycles would help a lifter out to improve their strength. Improved strength = greater force production.

Power = strength x distance/time

Improve strength (greater force production) increases power. If you think that doing the same snatches using the same percentages will improve your lifts over time, it will but there will be limited returns. Eventually, you will adapt to the loads and stresses and stop making gains. It's called

GAS = General Adaptation Syndrome

Strength training should provide stresses that over time your body will adapt to. Afterwards, you need to introduce a new stimulus that will allow for greater adaptations to improve strength. For instance, you snatch from the floor at a certain percentage for 4 weeks. Afterwards, do snatch pulls at heavier percentages for 3 weeks. After those 3 weeks, snatch from the blocks. Constantly rotate those loads and exercises to avoid plateaus that will halt your progress.

Special Squats
Try for several weeks pause squats for doubles then singles. Squats off the pins are another great example. Squats using chains are another. You must avoid repeating doing the same loads and the same lifts.

In closing, the most important aspect to consider is improving your strength for the lifts. Special consideration should be taken in regards to snatch and clean n jerk variations. Include special accessory exercises to improve the quality of muscle to support the lifts such as snatch presses, squats, special back exercises like deadlift variations. There is so much you can do it improve strength then just the staying at the same lifts over time. Avoid improving technique if you already know how to snatch and clean n jerk. You're better off changing loads and exercises to avoid plateaus.

Using the power of your mind for improved strength

Mental Strength
The ability to produce muscular force has to do with the relationship between the mind's ability to fire a neuron to the brain and then the brain sends an action signal to the muscle. Depending on the strength of that brain signal depends on how much force the muscle will produce. Therefore, training for strength is largely dependent on the brain's ability to fire action potentials to the muscles.

That's why I encourage lifters and athletes to think mentally about their training. Think about sending a large powerful signal to the muscle. The body is a combination of chemical and electrical signals that power the body to do daily functions. Training for strength requires the body to use chemical reactions and electrical signals to power us into training.

At the same time, when you are training for strength you have to be ready for each repetition for each set everyday. It's important to energize the muscle to do work in order to illicit the stress it needs to achieve the desired result which in this case is improved strength.

Prepare the mind, think deliberately about each repetition. Energize the muscle before each set before each repetition. Use your bodies mental powers to improve strength. It's not just physical but mental as well.

Coach Cano

HOW TO BE STRONGER: lose respect for the weight!

One of my favorite lifers is a masters lifter out of Coffee's gym in Marietta Georgia and his name is Juan Sepulveda aka The KING!!!! He has tremendous experience and background in Weightlifting and has over 40 years experience competing!!!

LOSE RESPECT FOR THE WEIGHT!!!!
Juan has a philosophy about losing respect for a weight. This is a weight either for snatch, clean n jerk where you have done it so many times that it no longer scares you! These are weights that you can do them everyday in training. When someone has lost respect for a weight it's because they no longer have fear of the weight.

We have too much respect for weight that the fear cripples us from taking action and we crumble under the weight. Train yourself daily and frequently against weights that you will lost respect for. Increase your performance so that weights you once feared you no longer have respect for. It takes patience and taking chances so you build confidence over time.

LOSE RESPECT FOR THE WEIGHT!!!

Coach Cano

My visit to Coffee's Gym PT. 1

Hi everyone.
I traveled from California to Coffee's gym in Marietta Georgia (30min north from Atlanta) this past weekend to meet some friends but more importantly to train there. Training in different gym environments gives you an opportunity to perform at a higher level because you are not familiar with the people, energy and environment. Coffee's gym gave me an EXPLOSIVE energy and I didn't disappoint!!!


Coffee's Gym
John Coffee is a legendary Weightlifting coach out of Georgia. In the early 1990's his gym was the dominant Women's Weightlifting gym for years. Many girls came to John Coffee and still do and turn out to be amazing lifters. One of Coffee's gym most successful Weightlifters is Robin Goad who became IWF World Champion in 1994. This is a very rare achievement in the USA. She is just one of numerous lifters who have come out of Coffee's gym with huge success.

When you enter the gym it's divided into 2 sections:  one section is for fitness/bodybuilding which is generally seen throughout all gyms and the second section is entirely dedicated to Olympic Weightlifting. When you enter you notice the walls full of placards of achievements that go from top to bottom. Then there are framed pictures of both national lifters and international lifters all over the walls.

In one corner lies John Coffee's coaching couch where he spends a lot of time coaching...and napping. Around Mr. Coffee are endless newspapers and magazines and kinda looks like a bomb went off. Some people are just special like that.

Coffee's gym has so many lifters from different age ranges from junior lifters, senior lifters and many masters lifters. But don't be fooled, all these lifters are taking their training serious!!!! You just don't walk into Coffee's gym haphazardly!! You are there for a purpose!!!! 

I stated my training with the one and only Mr. Juan Sepulveda aka THE KING!!! IF you don't know who THE KING is let me tell you something about him. At 63 years old, he can snatch 100kgs, clean and jerk 300lbs and created his own Crossfit workout called Crossfit 'WHO?' It's 8 reps of 100kg power cleans. I saw it in person and said, 'WOW!!!!" I couldn't believe it. He was going to another planet!!!!

I'll write more about it next time in PT. 2 of my Coffee's gym experience. I'll introduce you to some of the people I met there and other details not mentioned here. 

Till next time,

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

How to have a STRONGER back

The back is a very sensitive yet important area not just for competitive reasons in our sport but for daily living. Estimates of 80% of American's suffer with low back pain and is second reason for doctor visits. A good friend of mine says, "A strong back is a healthy back." It's hard to argue that since having a strong back protects your back from injury and can help you prevent injuries.

Strengthening the low back involves strengthening several syst and I'll show you how.
1. Posterior chain strength: this is strengthening the muscles of the back of the body such as glutes, hips, thighs and upper back. The stronger these muscles are the greater in support they will contribute to the integrity of your spine.
2. Anterior chain strength: training the front of the body aids in support of the low back. Muscles such as the quadriceps, chest, shoulders helps keep the back strong and stable.
3. Trunk strength (core): trunk strength involves the muscles of the abdomen, serratus, and surrounding muscles that make up the center of the body.

FOR COACHING: contact me at capscave@gmail.com or call 805-402-6335

Strength coaching for low back strength and performance

Trunk strength is relatively important because it's the muscles most closely linked to the low back. Therefore, these muscles have to be strong to keep the back neutral. The two exercises I recommend to strengthen the low back are: back extensions and reverse hypers. I do these two exercises BEFORE training and AFTER training. Watch the video for a demonstration on how to execute these two exercises: