Monday, May 4, 2009
Sunday, May 3, 2009
summer training schedule
NEW SCHEDULE (EFFECTIVE MAY 16-AUG. 31, 2009)
Note: We will be closed on the last Saturday of each month
the other changes are listed below. We actually are adding 3 new sessions on
both Tues. & Thurs.
Our existing schedule will remain effect, except as noted below.
Saturday
Complete Core Training
11:00-11:30 am
Open gym/skills practice
11:30 am-12:30 pm
Tuesday & Thursday
Olympic Weightlifting
10:00-11:00 am
CrossFit Elements
11:00-11:30 am
Complete Core Training
11:30 am-12:00 Noon
Note: We will be closed on the last Saturday of each month
the other changes are listed below. We actually are adding 3 new sessions on
both Tues. & Thurs.
Our existing schedule will remain effect, except as noted below.
Saturday
Complete Core Training
11:00-11:30 am
Open gym/skills practice
11:30 am-12:30 pm
Tuesday & Thursday
Olympic Weightlifting
10:00-11:00 am
CrossFit Elements
11:00-11:30 am
Complete Core Training
11:30 am-12:00 Noon
Oly seminar testimonial
Frank,
Thank you very much for making this training with Rich possible. I really learned a lot from it, and now have the confidence to make the snatch part of my training. Today, I made a pair of Olympic-sized plywood plates to work on technique. I look forward to the "Battling Ropes" workshop, and, hopefully other stuff in the future.
3,2,1,Go!
Leon
Thank you very much for making this training with Rich possible. I really learned a lot from it, and now have the confidence to make the snatch part of my training. Today, I made a pair of Olympic-sized plywood plates to work on technique. I look forward to the "Battling Ropes" workshop, and, hopefully other stuff in the future.
3,2,1,Go!
Leon
Friday, May 1, 2009
Tuesday, April 28, 2009
So you think you're Oly. lifts are good enough?
Without good coaching you'll never get as far as you could have.
The best lifters value good coaching the most,
That's a big part of how they got that good!
If you're content with being "weaker than a girl", don't come to the seminar.
Just ask a strong gal for help next time you have something that's too heavy for you :)
The best lifters value good coaching the most,
That's a big part of how they got that good!
If you're content with being "weaker than a girl", don't come to the seminar.
Just ask a strong gal for help next time you have something that's too heavy for you :)
Wednesday, April 22, 2009
Fine-tuning the vertical bar path
I don't know how many of you have been frustrated trying to get the maximum vertical acceleration during an explosive lift, only to have the bar travel way too far in front of you.
This has been something I've been working on lately, and have gotten a lot of help from two things:
1) Greg Everett's excellent book, "Olympic Weightlifting"
2) a good video camera
First, you've got to be brutally honest with youself, before you can do so with others. Be humble enough to see what you are messing up,
no matter how much you want to be different than what you see in the video. It is what it is, period!
It might be shocking to get a really close look at your own technique, or lack of, on the video. Remember, smashing the video camera won't improve your lifts any, and it could expensive!
Seriously, though, set up the camera where you can get a good side view of your lifts. Hit a few reps, and come back and review them.
One thing you might see the bar hitting your quadriceps on the second pull, and being knocked forward. If you're doing this wrong hard enough, your sore quads might give you a hint. Probably, you don't even realize you're doing it. The slightest collision can disrupt a rapidly-accelerating bar's path.
With the bar looping out to the front, other aspects of the lift are deteriorating too. On a clean, it may cause the bar to be received too far forward, being supported by the arms instead of the deltoids, and the lift can fail. On a snatch, it can make it that much more difficult to complete the third pull.
This information is based on my own much-needed corrections, and on Greg Everett's book. He also shows how an improper starting position can cause the bar to move too far forward, also. Insufficient lay-back during the second pull is yet another cause.There are some very effective ways to correct these movement patterns, here are a few that worked for me.
1) Use less weight, rather than reinforce bad habits which will haunt you later (Question: Do you want big lifts or a big ego?)
2) Use assistance exercises, like shrug pulls to improve lay-back
3) Work with both clean and snatch grips
4) Partial lifts, like rack pulls will improve the strength needed for a good second pull on your lifts
Good information on partial lifts can be found in Mark Rippetoe's book, "Starting Strength", which is another incredibly good resource.
Keep in mind, that the basics of the movements discussed here are common to explosive lifts regardless of the type of implement you are lifting.
Whenever you can, work with a qualified, experienced coach.
You won't regret it! Register right here on this blog today!
This has been something I've been working on lately, and have gotten a lot of help from two things:
1) Greg Everett's excellent book, "Olympic Weightlifting"
2) a good video camera
First, you've got to be brutally honest with youself, before you can do so with others. Be humble enough to see what you are messing up,
no matter how much you want to be different than what you see in the video. It is what it is, period!
It might be shocking to get a really close look at your own technique, or lack of, on the video. Remember, smashing the video camera won't improve your lifts any, and it could expensive!
Seriously, though, set up the camera where you can get a good side view of your lifts. Hit a few reps, and come back and review them.
One thing you might see the bar hitting your quadriceps on the second pull, and being knocked forward. If you're doing this wrong hard enough, your sore quads might give you a hint. Probably, you don't even realize you're doing it. The slightest collision can disrupt a rapidly-accelerating bar's path.
With the bar looping out to the front, other aspects of the lift are deteriorating too. On a clean, it may cause the bar to be received too far forward, being supported by the arms instead of the deltoids, and the lift can fail. On a snatch, it can make it that much more difficult to complete the third pull.
This information is based on my own much-needed corrections, and on Greg Everett's book. He also shows how an improper starting position can cause the bar to move too far forward, also. Insufficient lay-back during the second pull is yet another cause.There are some very effective ways to correct these movement patterns, here are a few that worked for me.
1) Use less weight, rather than reinforce bad habits which will haunt you later (Question: Do you want big lifts or a big ego?)
2) Use assistance exercises, like shrug pulls to improve lay-back
3) Work with both clean and snatch grips
4) Partial lifts, like rack pulls will improve the strength needed for a good second pull on your lifts
Good information on partial lifts can be found in Mark Rippetoe's book, "Starting Strength", which is another incredibly good resource.
Keep in mind, that the basics of the movements discussed here are common to explosive lifts regardless of the type of implement you are lifting.
Whenever you can, work with a qualified, experienced coach.
You won't regret it! Register right here on this blog today!
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