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

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

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: