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his lifters before every workout is how do you feel today the training would then be based on the lifter s response coupled with the context of where the athlete was in their training cycle and how the warmups appeared there is certainly a phenomenon that happens from time to time when a person is feeling completely run down when they enter the gym but once they start lifting they seem to be in top shape my best snatch in training to date was done on a day that i was tired and getting light headed just warming up with the bar but these days are the exception not the norm when there are aches and ailments it s more sensible to train around the injury and to live to see another day than it is to push through and possibly worsen the injury to the point that you can t train at all ray is very particular about this and saves his lifter s heaviest lifting for the day of the meet squatting frequency when i asked ray how many times per week cj squats he stated everyday he overhead squats snatch squats clean squats ray was reinforcing the fact that many of the lifts we perform involve a squatting motion when deciding the amount of times an athlete front and back squats per week one should remember that many of the exercises that are performed already involve squatting early on i front and back squatted about everyday and wound up with a bad case of patellar tendonitis an overuse injury so much of my training is predicated around limiting the amount of times i perform squatting motions each week later i rephrased my question to ray as how many times does cj squat after un racking it from a squat rack he replied about once a week as leg strength isn t a weakness now he also has cj perform complexes involving cleans and multiple front squats snatch and clean jerk meets as we were talking about his philosophy regarding squatting ray stated that he bases his lifter s squat percentages off their best clean jerk rather than their best back squat as he sees it we re training to compete in the snatch and the clean jerk not the squat so the training should be reflected as such he ll start with 100 of the athlete s best clean jerk and have them perform 5 6 sets with that weight and will base a progression on how the squats look each time they re performed most important thing before ray begins coaching a lifter he prefaces it with telling them the most important thing to remember when doing this sport go out and have fun if an athlete is going into a workout or a competition with big expectations about their performance they can easily make the scenario into a bigger deal than it is if you go about this sport by enjoying performing the lifts and taking time to enjoy traveling seeing friends and enjoying the whole experience that competing in this sport entails then you are much more likely to succeed i hope that lifters and coaches can find this article useful as an athlete and as a pretend coach i can easily over complicate training or lose sight of the forest for the trees as one might say go out and have fun listen to your body and use common sense the coffee complex john s lacking trait october 10 2016 uncategorized leave a comment by edward baker 70 medals at the women s weightlifting senior worlds have been amassed by the united states john coffee s lifters have earned 30 of them the last senior world champion for the united states was robin byrd goad robin was coached by john the first women s senior nationals took place in 1981 since then there have been 36 nationals contesting a women s division coffee s gym has won 19 of them all of these accomplishments but after the 6 years i ve spent with john a lacking trait has manifested itself self recognition everyone likes to boast from time to time about their accolades and rightfully so you should be proud of anything you put your time into i ve loved to tell people about prs that i ve hit people that i pretend to coach hitting prs it makes me feel good to share and get affirmation that i m doing a good job for others i m sure it s the same people love to vocally exclaim how much they love their lifters and how selfless of people they are and how much they ve accomplished in their time in this sport this boastful desire is absent in john i trained at coffee s for months before i even learned that he has a women s team it wasn t until a while later that i learned of the olympians that came through there none of this came from john s mouth wear a coffee s gym shirt out in public in marietta and you re sure to get someone to strike up a conversation with the typical comment being that was the place to train back in the day he s always so concerned about bettering and taking care of his lifters and improving himself as a coach that he has never really stopped to get acknowledged for what he s done when any other person would stop after an accomplishment and allow themselves to be recognized john just goes right back to his obsession of making his lifters better and becoming a better coach i call this the coffee complex even those closest to john know that he isn t one to proclaim himself as an expert or elaborate on how much he does for his lifters he is very much an actions not words kind of guy after 50 years of coaching in this sport without taking time off anyone would agree for you to take all the time you need to recover you deserve the rest please get well john is this rocket science june 8 2016 uncategorized leave a comment is this rocket science by splitter recently i read an opinion on weightlifting technique nomenclature here is the truncated position the terms first pull second pull pocket and triple extension these terms do not exist in the scientific communities of weightlifting these are simply pop culture terms of people trying to dumb down weightlifting to the masses the author continues by stating that weightlifting is apportioned in phases due to the pull being a continuous motion with no pause then offers to discuss phases of the pull at the article s conclusion is this statement weightlifting is all parasympathetic nervous system and fast twitch fibers typically comments such as this are the author s attempt to validate themselves by using big words which will undoubtedly be taken as fact by most of the target audience whose expertise lie elsewhere at initial glance the contrasting statements on pull technique seem to be a minor grammatical or semantic error first pull and second pull do not exist yet phases and periods of the pull do exist simple deductive reasoning brings us to the conclusion of a first phase of the pull and a second phase of the pull i assume the overwhelming majority of true olympic lifting coaches not the self aggrandizing internet strength coach would agree with the previously quoted statement there is no pause in the pull it is one continuous motion any pause no matter how brief during a competition lift would be counterproductive not to mention against the rules we all comprehend the continuous motion of the pull mention of this point is stating the obvious do terminologies which classify the pull into teaching and training segments exist in scientific weightlifting communities absolutely to argue otherwise exhibits a lack of knowledge or at the very least a lack of simple research alexsei medvedyev author of a system of multi year training in weightlifting writes the first period the pull consists of 2 phases in managing the training of weightlifters laputin and oleshko segment the snatch into 6 phases the training of the weightlifter by roman utilizes phrases such as first phase of the pull and second phase of the pull tamás fehér s olympic weightlifting text categorizes the pull into pull phase i first pull and over pull followed by pull phase ii explosion and maintenance of power i assume agreement on the synonymy of first pull and first phase of the pull now that we have established the use of pull segment terminologies amongst the scientific communities of weightlifting we will examine the veracity of such practices in other sports a previous strength and speed coach whose career stints included an mlb team as well as an sec football program explained the segmented mechanics of a sprint the start which comprises 2 7 steps most sprinters cover 10m in 7 steps usain bolt covers 10m in 6 steps the transition which is characterized by a gradually elevating torso and finally the top end a former european cup and american cup bobsled athlete discussed the various phases of the sled push which can be categorized as a loaded sprint the bobsled start is the hit phase during which contact is made with the sled bars alterations in mechanics exist based on position on the sled brakes vs side following the start is the transition and top end not only are movement patterns segmented for teaching and training within weightlifting they are also segmented for teaching and training in many other sports a complex movement pattern can be taught by utilizing both the complete range of motion as well as various segmented ranges of motion one of my graduate school texts motor control and learning by schmidt and lee validates this concept a very common technique for teaching motor skills is to break them down into smaller parts this would seem to be an effective procedure when the task is very complex and cannot be grasped as a whole examples of such include the separate practice of arm and leg strokes in swimming or performance of specific stunts in gymnastics that will later become part of a more complex segment both examples utilize partial movement pattern practice which will eventually become integrated into a more complex movement pattern given the requirement of specific strength in weightlifting performance the concept of strength gain within the component parts of snatch and clean and jerk is evaluated along with the aforementioned requirement of movement pattern proficiency a deficit in strength when lifting a static barbell from the floor will render a suboptimal performance even within a highly proficient clean movement pattern the same suboptimal performance will apply to an individual with an inefficient clean movement pattern who displays superfluous strength in lifting a static barbell from the floor when faced with the former example strength deficit some coaches may prescribe strengthening movements intended to increase the performance when lifting a static barbell from the floor transfer to the clean of these strengthening movements will directly correlate with the specificity of joint angles speed of movement and lifter barbell center of gravity conversely in the latter example building proficiency within the clean movement pattern may include training segmented portions of the clean in order to optimize the same 3 variables joint angles speed of movement and lifter barbell center of gravity in regards to the comment on parasympathetic dominance during weightlifting which can be easily invalidated via the google we will refer to my medical school text gray s anatomy by drake vogl and mitchell the sympathetic system innervates structures in the peripheral regions of the body and viscera the parasympathetic system is more restricted to innervation of the viscera only interpretation the sympathetic system promotes blood flow to skeletal muscle as well as secretion of adrenaline which increases heart rate conversely the parasympathetic system promotes blood flow to the abdominal viscera and decreases heart rate draw your own conclusion as to which nervous system is dominant during weightlifting the one which promotes digestion or the one which promotes skeletal muscle activity and adrenaline secretion splitter response to louie simmons bs april 29 2016 uncategorized leave a comment reading louie simmons postings on the internet and reading through his book it seems like his basic point is that u s olympic lifters spend too much time and energy perfecting their technique with not enough time and energy put into strength building this line of criticism of u s olympic lifting is just not true of course u s olympic lifters spend lots of time practicing various pull and squatting exercises as well as various hyperextension good morning and pressing exercises also it should not be forgotten that snatches and clean jerks are splendid exercises for developing strength and power themselves it s not all technique i don t think there s much difference in the way u s lifters train than the way lifters in asia europe latin america and the middle east train the difference in the performance of the top u s lifters and the top lifters from many other countries has to do with the way children in these countries are tested and selected for the sports they are most predisposed for this plus more thorough medical attention for the top athletes from these countries here at coffee s gym we ve gotten used to medical personnel showing up at the gym totally unannounced to get urine samples from some of our top ranked lifters over the years u s olympic lifting is one of the most thoroughly tested sports in the world u s lifters lift very well considering they are all pretty much drug free today top u s lifters lift about the same weights u s lifters were able to lift before testing became so efficient last year was one of the rare years when the senior world weightlifting championships was held in the usa i attended for the whole 10 days it took to run it off down in houston texas each day i would spend several hours watching the athletes in the training hall go through their pre competition routines i never did see louie simmons there even an expert like him may have picked up some tips watching these top men and women in the world train in particular he may have wanted to observe the way these world class weightlifters perform their squats torsos totally erect and perpendicular chest and head held high all the way top to bottom hips on heels no doubt very different than the way squats are performed at westside almost a totally different exercise of course i ve seen these world class men and women weightlifters train many times before they all possess very prominent quadriceps development this is the kind of leg development olympic weightlifters get doing their squats so upright and deep when the bar is held low at mid delt the feet placed very wide apart trunk inclined forward as powerlifters do then you get development in the hamstrings and hips in contrast to the quad and glute development olympic lifters get squatting the way they do olympic lifters get their hamstrings doing various snatches and cleans pulls and bend overs with the legs held straight the quadriceps and the hamstrings are both worked very effectively during the course of an olympic lifting workout many ex powerlifters who become experts at various crossfits and gyms teach this low bar form of squatting under the mistaken impression that this is the way weightlifters should squat this is incor...