Home Posts tagged "Squat"

The Issue With Most Powerlifting-Specific Programs

Today's guest post comes from former Cressey Sports Performance intern, Jamie Smith.

All athletes are humans that express biomotor qualities in their sport of choice. Think strength, power, speed, agility, endurance, balance and flexibility. Their ability to express these biomotor qualities – combined with their actual task-specific skills – is what makes them the athletes they are. However, before people are athletes, they are humans: humans expressing these physical qualities; humans that require strength, conditioning, and movement variability to consistently and successfully perform their sport. When a human hires a strength and conditioning coach, it is assumed that the strength coach will oversee the human’s program, guide the human, and keep the human safe throughout their “career” as they progress and get better at expressing their physical qualities in their sport of choice.

For example, when a young baseball player hires a baseball specific strength and conditioning coach, the devised program will encompass aspects of core stabilization drills to strengthen the core for the sport’s rotational demands. The program has lower and upper body strength work to increase the potential power output for throwing and hitting. There are PREhabilitaiton exercises (such as rotator cuff strengthening drills) to support throwing loads. The program reflects the demands of the sport and includes exercises to prevent “baseball specific injuries.”

Powerlifting appears to be in a grey area of strength and conditioning, though. Powerlifting is a very specific sport that really only requires one biomotor quality: strength. Secondary to this, the sport is completed entirely inside the gym, so a lot of powerlifting coaches only look at the gym as the sport itself, strength training, rather than seeing the gym as a potential avenue to prevent “powerlifting specific injuries.” On the other hand, a strength coach from any other sport will look at the gym as a place for the athlete to improve their athletes’ physical qualities AND prevent injuries.

This is where a majority of powerlifting programs miss the mark in terms of “sports performance.” If you have followed Eric Cressey’s blog for any number of years, you would have read a vast number of articles referencing the issues that arise for athletes when their training and sport is purely "extension based.” From head-to-toe, the list of body dysfunctions that arise from training and “sports performance” that drive purely extension based movements is almost endless.

When we break down the powerlifting programs more generally that place sole focus on the big three and their variations, we begin to see how this extension focused training becomes an issue.

The squat drives extension through the thoracic spine and – for those who don’t understand correct bracing strategies – quite often the lumbar spine, too. Lat tension is achieved by pulling on the bar, helping create trunk stability. And, activation of every extension based muscle is needed to stand up with the weight every single rep.

The bench press requires global spinal extension in order to create an arch, reduce range of motion and stabilize the scapula. Lat activation is necessary to support and stabilize the thoracic spine and scapula further. Retraction and depression of the scapula aids in glenohumeral stability.

The deadlift, obviously, demands extension of the entire system with significant loads.

Powerlifting is an extension-based sport, and when you couple it with the extreme loads that the body is under, a lot of the same extension-based issues from other sports begin to arise.

So what can be done to improve powerlifting programs in order to reduce the risk of injury? Try these six strategies.

1. Restore some flexion back into the system.

For us at Melbourne Strength Culture, the PRI Breathing Drill - 90/90 Hip Lift - is our first port of call. This allows the body to regain some much needed flexion through the hips and thoracic spine. This also couples as a great teaching and motor control drill to improve intra-abdominal pressure. Do this DAILY!

2. Increase anterior core strength and endurance.

Planks, dead bugs, ab wheel roll-outs and all their variations are a great place to start. Do these DAILY!

3. Incorporating ‘reaching’ drills in your warm ups.

Back to wall shoulder flexion, forearm wall slides, foam roller wall slides. Get some much need protraction, upward rotation, thoracic flexion, serratus anterior and lower trap activation to improve your scapular stability. Do these DAILY!

4. Utilize loaded reaching exercises.

Incorporate loaded push-ups, landmine press variations, and overhead pressing variations - both unilateral and bilateral – to get the scapula moving.

5. Drive some thoracic rotation by incorporating unilateral rowing exercises.

Half-kneeling 1-arm cable rows with reaches are tremendously effective. The spine, the rib cage and scapula function better synergistically when movement variability is included in a program. Restore some flexion and rotation capacity in the thoracic spine and allow the scapula to have a convex interface to support it.

A strength and conditioning program should highlight and strengthen the biomotor skills needed to excel in the sport AND prevent the injuries that arise from overexposure to the stressors of a given sport, so why is powerlifting any different?

About the Author

 Jamie Smith is owner and head coach at Melbourne Strength Culture. You can find Jamie on Instagram and YouTube.

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Strength Strategies – Installment 3

I figured it'd be a good time to add another installment to this series, as today is the last day of the sale on The Specialization Success Guide. Through midnight tonight (Sunday), you can save 40% by entering the coupon code ROBINS at checkout HERE.

SSG (1)

Here are six strategies to help you in your strength pursuits:

1. Be a beltless badass.

My wife has a very good deadlift for someone who's never competed in powerlifting; she's pulled close to 300 pounds, which is about 2.5 times her body weight. What's most impressive to me, though, is that even when she gets up to 95-100% of her best deadlift, her form never breaks down. This has a lot to do with consistent coaching early on, and the right pace to progressions over the ten years I've known her.

That said, I also think that it has a ton to do with never wearing a lifting belt. Seriously, she has never put on one. Likewise, I have athletes who have been with us for close to a decade who have never worn one, either. I'm a big believer:

[bctt tweet="Optimal long-term technique and strength success is built on a beltless foundation."]

Interesting, on this point, I reached out to Tony Bonvechio, and he said that most of his novice lifters will gain about 20% on their squat and deadlifts by wearing a belt.

Conversely, Tony himself gets about 9%, and I'm slightly less than that (6-7%). I reached out to some very accomplished lifters, and after crunching the numbers between raw and belted PRs, none of them were over 10% difference.

To this end, I think a big training goal should be to reduce the "Belt Deficit." Training beltless is a great way to make sure that "ugly strength" doesn't outpace technique in beginning lifters, and it can also be a hugely helpful training initiative for more advanced lifters who may have become too reliant on this implement.

2. Don't be afraid to gain some weight.

Make no mistake about it; you can improve strength without gaining weight. It can, however, be like trying to demolish a 30-story building with an ice pick instead of dynamite. 

I've had some success as lightweight (165-181-pound class) lifter, but this can be misleading because there have been multiple times in my lifting career when I've pushed calories to make strength gains come faster. In the fall of 2003, for instance, I went from 158 up to 191, and then cut back to a leaner 165. In the summer of 2006, I got up to 202, then back down to the mid 180s. These weight jumps made me much more comfortable supporting heavy weights in the squat and bench press, as a little body weight goes a long way on these lifts.


3. Learn to evaluate progress in different ways.

Traditionally, powerlifters have only cared about evaluating progress with the "Big 3" lifts. Unfortunately, those aren't going to improve in every single training session. To some degree, the Westside system of powerlifting works around this by rotating "Max Effort" exercises - but even with rotating exercises, it's still an approach that relies on testing maximal strength on a very regular basis. Occasionally, it'll lead to disappointments even over the course of very successful training cycles.

For this reason, we always encourage individuals to find different ways to monitor progress. Tracking bar speed can be great, whether you have technology to actually do it, or you're just subjectively rating how fast you're lifting. A lower rating of perceived exertion (RPE) at a given weight would also indicate progress.

Volume based measures are also useful. Hitting a few more reps with the same weight during your assistance work is invaluable; those reps add up over the course of a longer training cycle. Also, making a training session more dense (more work in the same or less amount of time) can yield great outcomes.

Looking for more strength strategies or - better yet - programs to take the guesswork out of things for you? Check out The Specialization Success Guide, a resource for those specifically focused on improving the squat, bench press, and deadlift.

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5 Deadlift Technique and Programming Lessons

Yesterday, I deadlifted 600 for three reps for the first time.  This is a number I've been after for quite some time.

After the lift, I got to thinking about some good lessons I could "teach" in light of this milestone for me. Here are five quick Saturday morning thoughts:

1. Personal records sometimes happen when you don't expect them.

I honestly didn't feel particularly great when I started the training session yesterday. In fact, if you'd asked me prior to the lift if I was going to be setting a PR in the gym that day, I would have said, "Absolutely not." However, a thorough warm-up and a few extra sets of speed deadlifts on the "work-up" did the trick.  Make sure to never truly evaluate where you stand until you've actually done your warm-up.

2. It's really important to take the slack out of the bar.

If you watch the video above, you'll notice that I pull the bar "taut" before I ever really start the actual lift. Every bar has a bit of slack in it, and you want to get rid of it early on. Check out this video on the subject:

You can actually get a feel for just how much slack there is in the bar if you observe how much it bends at the top under heavy weights. This doesn't happen to the same degree with "regular" barbells.


3. Don't expect to accomplish a whole lot in the training session after a lifetime PR on a deadlift.

Not surprisingly, heavy deadlifting wipes me out. Interestingly, though, it wipes me out a lot more than heavy squatting. From a programming standpoint, I can squat as heavy as I want - and then get quality work in over the course of the session after that initial lift. When the "A1" is a deadlift, though, it's usually some lighter, high-rep assistance work - because I mostly just want to go home and take a nap after pulling any appreciable amount of weight!

4. Percentage-based training really does have its place.

For a long time, I never really did a lot of percentage-based training for my heavier work. On my heavy days, it was always work up, see how I felt, and then make sure to get some quality work in over 90% of my 1RM. As long as I was straining, I was happy. Then, I got older and life got busier - which meant I stopped bouncing back from these sessions as easily. Percentage-based training suddenly seemed a lot more appealing.

I credit Greg Robins, my co-author on The Specialization Success Guide, with getting me on board the percentage-based training bandwagon. He was smarter than me, and didn't wait to get old to start applying this approach when appropriate.


5. You've got to put force in the ground.

This is a cue I've discussed at length in the past, but the truth is that I accidentally got away from it for a while myself.  Rather than thinking about driving my heels through the floor to get good leg drive, it was almost as if I was trying to "just lift the bar." It left me up on my toes more than I wanted, and my hamstrings got really cranky. 

I took a month to back down on the weights and hammer home the heels through the floor cue with speed work in the 50-80% range, and it made a big difference. I've got almost 15 years of heavy deadlifting under my belt, and even I get away from the technique that I know has gotten me to where I am. Technical improvement is always an ongoing process.

Looking for even more coaching cues for your deadlift technique? Definitely check out The Specialization Success Guide. In addition to including comprehensive programs for the squat, bench press, and deadlift, it also comes with detailed video tutorials on all three of these "Big 3" lifts. And, it's on sale at the introductory $30 off price until tonight at midnight. Check it out HERE.

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12 Weeks to a Bigger Squat, Bench Press, and Deadlift

I'm happy to announce to my new product - a collaborative effort with Cressey Sports Performance coach and regular EricCressey.com contributor Greg Robins - is now available. If you're looking to improve on the Big 3 - squat, bench press, and deadlift - this resource is for you! Check it out: www.BuildingTheBig3.com.


This resource includes three separate 12-week specialization programs to improve one of the "Big 3" lifts, and it's accompanied by a 140+ exercise video database and detailed video coaching tutorials on squat, bench press, and deadlift technique. To sweeten the deal, we've got two free bonuses available if you purchase this week at the introductory price.

“As a former international athlete, The Specialization Success Guide gave me the structure I needed to not only get back into form, but has put me on track to crush my previous PRs across the board. Currently squatting 565, benching 385 and deadlifting 620, I am stronger, more mobile, and happy to report that my only regret is not having started this program earlier. SSG has been a game changer for me and I am excited to see where it takes me next!”

Jake S.
Needham, MA

“The Specialization Success Guide is legit! This program is ideal for those who want to get stronger, put on lean muscle, and improve their major lifts. The simplicity makes the program easy to follow and the exercise video library ensures everything is done right. Within the simplicity of the program you will find specific details that will target weak areas of your lifts to get you closer to your goals.

“Prior to running the SSG, Greg had been writing my programs for a year and a half using the same principles and philosophies you will find in The Specialization Success Guide. Greg’s programing has helped me add over 50 pounds to my back squat and a recent PR squat of 420lbs (2.2x my body weight), and I will be closing in on a triple body weight deadlift soon thanks to insights from him and Eric – just as you’ll find in this manual on the Big 3.”

Dave R.
Seattle, WA

Again, this resource - which comes with a 60-day money-back guarantee - is only on sale at the introductory $30 off price this week, so don't miss out. Click the following link to learn more: www.BuildingTheBig3.com.

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Strength and Conditioning Stuff You Should Read: 7/24/13

Here's this week's list of recommended strength and conditioning reading/viewing:

The Mobility Manifesto - This is a series of free videos Mike Robertson just released to kick off the launch of his new product.  It's top-notch stuff that could be a seminar in itself, so take advantage of this free opportunity to get some great information.

Fish Oil and Prostate Cancer - Dr. Hector Lopez has a great response to the recent (media sensationalized) assertion that fish oil may lead to an increase in prostate cancer risk.

Do You Need to Squat Deeply? - This might be the article of the year at T-Nation, in my eyes.  Dean Somerset did a really good job of answering this question - and the answer is different for everyone.

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Quick and Easy Ways to Feel and Move Better: Installment 33

Thanks to CP coach Greg Robins, here's this week's list of tips to make your nutrition and strength and conditioning programs more awesome.

1. Go narrower to improve wider.

People tend to spend a lot of time searching for that elusive exercise that will aid them in bringing up one of their big main lifts. Many are successful in their quest, and over time learn that one movement has great transfer to another. As an example, many people find improvements in the traditional good-morning has direct transfer to improvement in both their squat and deadlift.

Sometimes, however, what you’re searching for isn’t that far removed from what you’re already doing. Slight tweaks to the main lifts (squat, bench, deadlift), will cause you to make huge improvements to the lift in question. Some examples include: creating more range of motion, altering the tempo, or utilizing a different bar. One tweak in particular doesn’t get enough attention, which is unfortunate because it yields consistently great results. So what’s the change? Go narrower to improve wider.

If you want to improve your back squat, consider doing a few training cycles of narrow stance high bar back squats. When you return to a lower bar, wider stance position, you will have great return.If you want to improve the bench press, consider doing more bench sessions, or more sets within a bench session, with a narrower grip.

Lastly, if you're a sumo style puller, work to bring up your conventional pull. If you already pull conventional, utilize snatch grip deadlifts. The set up for a snatch grip pull is generally a bit narrower, and forces you to drop the hips more so than the conventional deadlift.

2. Don’t limit your grip training to exercises that close the hand.

Admittedly, I have a pretty weak grip. Granted, there are different qualities to grip strength, just as there are different strength qualities. My ability to resist the opening of my hand is pretty good; due mainly to many years of holding heavy stuff. In my recent efforts to improve my ability “crush” and “pinch” I have done a few things. A few in particular I brought up in this Installment 29. Another approach that's yielded a noticeable difference is training my hand “opening” strength.

The benefit to training finger extension is two-fold. First, doing so helps to keep the joints of the lower arm healthy. If you are doing a lot of heavy lifting or playing sports that are grip intensive, you're spend a considerable amount time flexing the elbow, wrist, and fingers. Simply doing some work in the opposite direction will create some much-needed balance. Second, improving your opening strength will improve your closing strength. Stronger and healthier is never a bad combination, so what are some exercises to train finger extension. Here are a few I picked up in John Brookfield’s Mastery of Hand Strength.

3. Monitor outputs for more productive “conditioning.”

As I have harped on a few times, conditioning is somewhat of a “garbage term” mainly because it is too generally applied. What you do for conditioning should be in line with your training goals. If your goal is increased performance, in power development for sport or weightlifting, you want to make sure you’re training in a way that aids your end goal. Many conditioning protocols are designed to more or less run people into the ground. If not that, then they are not really designed with any rhyme or reason at all, except to include a day of moving around that makes you sweat and generally hate life for 15–30min. While something of this nature may be productive for fat loss, or to fill an exercise quota in general fitness populations, it is actually taking away from your efforts the other 3–4 days per week. Here are two easy ways to improve your conditioning days. Each is based on the concept of repeating quality outputs.

In scenario 1, you will adjust rest to produce consistent outputs. This is pretty simple. Start to monitor what you get done, and then adjust rest to continually do the same or better. For example, say you are doing 15yd shuttle sprints. You want to get 10 quality sprints in, and you have set a rest interval of 45 seconds between each one. You run the first two in 4.4s and 4.42s, respectively. Your third time is 4.56. At this point you would add 10s to the rest. You run three more with this rest all under 4.5sec. Your seventh sprint is 4.6, what do you do? Add 10s to the rest. Continue like this until all ten sprints are complete.

The same concept can be used for exercises done for repetitions under a given interval. For example, rounds one through three you were able to knock out 15 kettlebell swings in 20s. The fourth round you only got 14. Add 10s of rest, and continue.

In scenario 2, you will monitor outputs and end conditioning sessions (or the exercise) when outputs become unrepeatable. I’d use this after you have done a fair amount of work in scenario 1. This way you have a solid idea of what a good rest interval would be to accomplish ten sets of a given exercise and be able to repeat the same output every time. Once you have an idea of how you are going to set it up, you simply stop the exercise, or session, once you can no longer achieve the same output. Each week, or each session, your goal would be to get more sets in, with the same rest interval before you can no longer achieve the same output.

4. Clean up your step-up execution with this variation.

5. Teach your bench press spotter to give a proper hand-off.

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Quick and Easy Ways to Feel and Move Better: Installment 20

In this momentous installment of this series, Cressey Performance Coach Greg Robins introduces you to some valuable lessons he's learned from the past 14 months of competitive powerlifting training.

With this being the 20th Installment of the series (whoa!), I decided I want to do something different. This post will be longer than the others, but I urge you to read it in its entirety, as the lessons from this past 14 months of training will be worth your time. These tips are based on my own experiences and are applicable to any fitness goal.

“It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”

-Theodore Roosevelt

The quote above has followed me for a long time. I keep it in my wallet (it was on a business card I once received). I kept it in my locker when I played baseball, and I taped it inside my wall locker when I went through basic training. My powerlifting journey began at Total Performance Sports in June of 2011. I noticed a corkboard on the wall, and in bold letters, this quote was pinned to the top corner. Surrounding it were updates from different powerlifting and strongman events.

At first, it didn't convince me to train for a powerlifting meet. However, it did kind of bug me. I’m like that; if you can do it, I can do it. For better or for worse, that’s largely how I operate. Give it a month or so, and training with a group of guys who are all trying to get brutally strong rubs off on you. It’s sort of a survival of the fittest environment. It wasn't just a pride thing; it was a challenge. If you know me well, you know I am always working on a physical challenge.

Fast forward to July 2011, and the quote got taped inside my training journal; I decided I wanted to do this.
The process was a major change in how I was used to doing things. I had just finished OCS that summer, and for the past two years, my training had been focused on building a lot of relative strength and aerobic capacity. I decided if this was my goal, then I’m going to go after it hard. This included eating a ton, training hard, and taking time to recover. When it was all said and done, I could reassess and see what I thought. This was my first lesson:

1. Embrace a three phase training mindset.

The three phase training mindset is something I live by now. I first learned to embrace it after reading this post from strength coach Dan John. I encourage you to read it, but the important part is in the last paragraph. It reads "Plan the hunt, hunt the hunt, discuss the hunt." This boils down to approaching training in three phases. 

First, you plan your training. With the help of my training partner, and co-worker at the time, Jamie Smith, a 12-16 week training cycle was born. Additionally, I had always been someone who, in retrospect, was held back in possible strength gains by constantly avoiding gaining too much weight. I decided on day one that I would forgo the constant nutritional dilemma in my head, as well as the urge to finish every workout, and fill every off day, with "conditioning". I had a plan: do the program to a tee, execute the assistance work I decided ahead of time would target my weaknesses, stop conditioning excessively, and eat like a horse. When it was over, and not before, I would discuss the results.

If you are going to go after a goal, sit down and figure out the best way to get there. Furthermore, assess what you are doing now that may interfere with your success. Prioritize what will have the best transfer and execute with unyielding intensity. As I tell all the athletes at CP, train with a purpose. Once you have carried out your plan with a 100% effort, then you can sit down again and re-evaluate.

This is precisely what I did, and I got exactly what I wanted. I improved all my lifts dramatically, gained 25lbs, and had a whole host of ideas to bring to the table for my next planning session. This leads me into lesson #2.

2. Learn to tweak a program, not "change" it.

Coming off my first meet, I was very happy that our program had produced results, I stuck to my guns with regards to my nutritional approach, and avoided any extra conditioning. That being said, I had managed to gain a fair amount of not-so-lean body mass in addition to a lot of new muscle. Likewise, I was slowly developing into a one trick pony – or a three trick pony (Squat, Bench, Deadlift), as the case may be. While I was surely able to lift a heck of a lot more than ever before, I was getting winded walking up multiple flights of stairs, and feeling a little disgusted in my physique.

While the power lifting purists may scoff at that comment, I knew enough to know that progress could ensue without continuing to become a sloth. I had lived the first two phases of my training mindset, and now it was time to re-evaluate. The important lesson here is that I kept the nuts and bolts of my training program the same. I planned to work off the same percentages, hit the same supplemental lifts in the same sequence, and choose accessory movements that targeted my weakness.

The difference this time around was in how I approached my nutrition, and additional "moving." Common sense would tell us that you can't remove two sources of energy (calories, and the addition of more physical activity) and continue to gain. So. I chose to remove one source of energy, and tweak another. I made sure that my calories were still very high, but that they came from better sources.

On top of that, I decided to utilize a nutrient timing protocol to make my calories work towards my goals more productively. I did that by slowly adopting the principles of Carb Back Loading, which you can read about here.

Knowing that my caloric intake was more than enough to gain muscle and strength, I simply placed in "movement" days in a fashion that would promote more calorie burning, but also enhance recovery. This was done by intelligently approaching these days with less intensity, as well as by optimizing the means. An example of this would be running sprints at low intensities 50 - 70% on an elevated (hill) soft surface (grass).

Fast forward 16 weeks, and the new plan had worked as well. I was stronger, leaner, and much more confident in my physique. I even got girls to like me again...phew!

Too often people jump from program to program. Most people jump before the first one is even done; this is silly. There are also a fair amount of people who finish one program and think the most logical choice is to scrap it and start something completely different. This isn't always stupid, depending on certain factors. However, I would strongly encourage you to think about tweaking programs, rather than abandoning them all together. Conveniently, this leads me to lesson #3.

3. Know thyself.

Being able to put lesson #2 into practice is largely a function of learning to know oneself as a lifter. At this point, I am 3 weeks out from my second powerlifting meet. It is also the 30th or so week I have followed the same program.

It's pretty funny to think back on the three separate training cycles and how I felt at any given point during the training. I remember saying to myself in week 10 of my second go: "Wow, I feel horrible." Then, I thought about how I felt during week 10 the first time around: the same. Come week 10 this time, it was same thing. It's important because I was able to locate an exact point where the volume was getting to me. This means I was able to do two things.

First, I didn’t abandon ship, because this was normal, and I was beginning to taper the volume anyhow. Second, I was able to slightly tweak training sessions in order to optimize my training. As a young fitness enthusiast, I would read about the difference between advanced and novice lifters. A common theme was that the advanced lifter was able to auto-regulate his training. He or she could make calls on how they felt while staying within the parameters of their training approach as a whole. I even thought a few years ago I was one of these people. I would smash it when I felt good, cut back when I felt crappy. In some ways this was beneficial. However, now I am able to do this on an entirely different level, and I'm still new to understanding it. This is a little over a year of understanding how to train for optimal outputs; the best have decades of experience!

If you want to be great, and have great success in the gym, you need to understand how you react to all the stresses put upon you. It may be possible for some of you already, but I guarantee you it is possible for all of you if you stick with a certain approach over an extended period of time and remain cognizant of how you feel under different circumstances.

Bottom line: do something consistently enough to be able to determine what works, what doesn't, and what can be improved. Furthermore, listen to your body. As a side note to coaches: listen to your clients and athletes.

Moving on, my next two lessons don't flow from the previous ones quite as smoothly as the others. I’ll never be described as a literary genius, but nonetheless, they are good ones!

4. Hammer home technique, technique, technique!

Powerlifting has filled a void in my life. One thing I loved about playing baseball was working on my swing, and receiving skills as a catcher. The neat thing about sport performance is that the most elite athletes are able to blend both tremendous physical outputs with mastery of their sport skill. When a high level of each is achieved, the result is simply amazing to watch.

When I would lift weights in the past, I knew form was important, mainly so that I didn't get hurt. After all, my weight room antics were mainly done in order to improve performance in activities outside the weight room. Now lifting weights is my sport, and technical mastery of the three lifts is hugely important. While I have obviously gotten a lot stronger over the past year, I attribute a large amount of my success to dissecting my form. I have well over 250 videos of different lifts saved on my computer, and I’ve watched each multiple times and scrutinized for flaws in technique. If you have seen some of my videos on Facebook, you are probably wondering what the heck I am looking for, as it isn't always pretty. In all seriousness, it has been the single biggest factor in improving my squat and bench press, and a good way to locate little mishaps in timing with my deadlift. If you are a competitive lifter, break down your technique and learn the nuances of each lift from people who have lifted weights you hope to someday lift. If you are a coach or fitness buff, I would advocate the use of video on the big lifts. I also think becoming meticulous with your technique will add a rewarding piece to your training as a whole!

The last lesson is the most important, and in light of what it is, and the fact this article is already a short novel, I will keep it short.

5. Do Less, get more.

If powerlifting has done one thing for me, it has proven this mantra. My training has become focused. I have three lifts I am looking to improve. I have learned that doing too much physically outside of these lifts will negatively impact them. I have learned that doing more mentally (looking at video, crunching numbers, assessing training stress) with these three lifts will improve them.

This is the lesson that can be most easily applied to everyone's training and life. Don't do so much that you become mediocre at a lot, and great at nothing. Don't create so many variables that you cannot locate and manage the ones that matter.

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Mastering the Squat (Free Video)

As promised in my last video, here is another free video tutorial that goes over the techniques for both free squatting and box squatting - as well as a substitute exercise you can use if you just don't quite have the mobility you'll need to squat safely.  I think you'll really like it and be able to put some of these tips into practice right away; check it out: Mastering The Squat We'll be back soon with a final video that'll give you the low-down on just how comprehensive the Show and Go program really is.


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The 10 Best Ways to Dramatically Increase Your Squat

If you're an athlete - you must squat. Period. This straight-to-the-point gives you 10 tips you can use right away to instantly increase your squat strength, which means more strength on the combat field! Continue Reading...
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Big Bad Bands

Ask any successful lifter what works best, and he’s likely going to tell you that anything will work, but not forever. With that in mind, it’s imperative for all lifters to have an extensive toolbox from which to draw when it comes to building size and strength. Everyone knows about free weights. Bodyweight-only training has been around for centuries. We’ve got Chuck Norris and Christie Brinkley trying to sell Total Gyms, and Tony Little screaming in our ears about his damn Gazelle. However, not many people are preaching the virtues of training with resistance bands – most likely because people aren’t aware of how versatile a set of implements they are. Continue Reading...
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  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series