Category Archives for "Athletic Performance"

Tales from the Front Line of Coaching with Steve Brown – The Barbell Life 255

Steve Brown thinks D3 coaches are better than coaches at D1 schools.

And he would have a great perspective on that because he’s been a strength coach all over the place. He’s coached in the private world and in schools. He’s coached men and women. He’s coached all sorts of sports, he’s coached high school, and he’s coached at the D1 and D3 college level.

So he joins us on the podcast today to talk about his experiences, what he’s learned, the problems he’s encountered, and how you can be a better coach.

THE BEST OF EVERY WORLD: MASH ELITE PROGRAM SAMPLERS

Proceeds Support Our Non-Profit Weightlifting Team

These samplers of programs cover weightlifting, powerlifting, functional fitness, athletic performance, and more. With all these programs at your hands, coaches can handle any athlete who comes their way - and athletes can explore a variety of approaches.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Why D3 coaches are better than D1 coaches
  • His Twitter battle on being sport specific
  • What grew him as a coach
  • Parents with unrealistic expectations
  • Single leg strength and posterior chain work
  • and more…

Using Prilepin’s Chart Post Rehab

About the author: Eric Bowman is a Registered Physiotherapist and Strength Coach in Ontario, Canada who works in the areas of chronic musculoskeletal pain, sports rehab, and strength and conditioning. He’s also intermittently involved with the University of Waterloo Kinesiology program and the Western University Physical Therapy program. He also competes as a powerlifter and has completed the CPU Coaching Workshop and Seminar.

During the time period between my performance in Coach Mash’s Feats Of Strength meet and my previous meet in December 2017, I took time away from competing to work on rehabilitating some chronic patellofemoral pain. I wrote about the process of getting pain-free on my website.

After getting pain-free, the next step was to get stronger. Needless to say, my squat was in desperate need of improvement. So I needed a plan to get from Point A to Point B without rushing so aggressively that I re-aggravated my symptoms. This plan came from the use of a tool, originally intended for Olympic lifters, that I have used both for myself and for other clients recovering from weight-training injuries – Prilepin’s Chart.

What is Prilepin’s Chart?

Prilepin’s Chart is a chart designed in the former Soviet Union to manage the training of Olympic weightlifters. It provides recommendations based off of the percentage of your one-rep max, for optimal repetitions per set, and optimal total repetitions per workout.

Who is it for?

It is for people who have no major orthopedic or medical pathology, can do everything in their work and activities of daily living pain-free, and only have pain (or form breakdown) past a certain weight.

If you still have pain with these other activities, and/or you have other orthopedic or medical issues, those need to get dealt with first. Just saying.

How do I apply it?

I use it for the big barbell lifts – squat, bench press, deadlift, and overhead press – as well as Olympic lifts on occasion.

The key is having a proper 1RM. This requires putting the ego in park and using a max you know you can hit properly and pain-free. Just because you squatted 700 pounds before the meet doesn’t mean you can squat it now. Use a one-rep max (either taking it directly or from a calculator) from the best performance you can do properly and pain free in that exercise.

For instance, if you can squat 300 pain-free but 315 gives you trouble, 300 is your training max.

From there you use the percentages in the chart. A strength-based workout may be 80% of your max (240 pounds in this example) for 2-5 sets of 2-4 reps. A hypertrophy or accumulation-based workout may be 70% of your max (210 pounds in this example) for 3-6 sets of 3-6 reps.

What are the advantages of this approach?

1) Keeps the athlete in check
Most athletes, especially us studly powerlifters, like to push weights and push the envelope to get back to where we were before.

A flaw I see of people who do programs like 5/3/1, Conjugate, or 10/20/Life is that they become “PR happy” and want to break a PR week after week – eventually leading to stagnation or injury. This isn’t a flaw of the programs themselves but rather how they’re used.

A fixed max and percentages keeps us in check.

2) Flexibility with sets and reps
A flaw of fixed percentage based programs, particularly linear periodization models, is they don’t allow for flexibility in sets and reps. This is a problem for two reasons:

  • Some lifters are more “fast twitch” than others and can’t do as many reps at a given percentage of their 1RM compared to other “slower twitch” lifters. Bret Contreras and Brad Schoenfeld did an experiment where they had subjects perform an all out set at 75% of their 1RM. The top lifter did 21, the bottom lifter did 7. So telling an athlete they must do 3 sets of 10 at 75% of their 1RM might be impossible for the bottom lifter and too easy for the top lifter.
  • If you’re having a bad day, 3 sets of 10 at 75% may be too hard … or if you’re having a good day it’s too easy.

Having a flexible range of sets and reps helps minimize these issues by enabling you to auto-adjust your sets and reps for the day.

Protocols for Aches and Pains, Muscular Imbalances & Recovery

Work Harder. Train Longer. Prevent Injury.

Prevent injury, reduce pain and maintain joint health with Travis's specific corrections for your individual muscular imbalances.

3) Emphasis on proper form
For technically complex lifts – such as the powerlifts and the Olympic lifts – it’s hard to maintain good form past a few repetitions unless you’re someone who is very technically sound. While singles are optimal for technique, doing lots of singles in a workout can get pretty time consuming and pretty monotonous. As such, I prefer the 1-6 rep ranges used in Prilepin’s Chart.

How do I know when to bump the training max up?

If you can hit (or exceed) the top end of Prilepin’s Chart on a consistent basis without pain or excessive fatigue, then you can recalibrate your training max and begin again. I usually use the following recommendations based on how many repetitions you’re consistently (key word) hitting in your workouts compared to those recommended in the chart:

When in doubt – start light and increase more slowly. The big thing is to keep everything pain-free and use proper form.

What about lifters who are short on time and can’t do that much volume?

The one downside, from a practical standpoint, is Prilepin’s Chart can lead to a fair amount of volume in a workout.

For people who are short on time, I recommend Jim Wendler’s 5/3/1 program – which should be used in a similar manner of using a training max that you can hit properly and pain-free.

With Jim Wendler at SWIS 2018

Wendler’s Variation

Wendler recommends sticking with your current training max and increasing it by 2.5-5 pounds for upper-body lifts or 5-10 poounds for lower-body lifts every four weeks until you stall and can’t hit the prescribed sets and reps. Wendler is way smarter than I am, so I can’t argue with him. My only suggestion is to start with a super conservative training max.

If you use a methodology that is not percentage-based but involves working to a top set on your main movements, such as the Max Effort component of Conjugate training, I still recommend you only increase your weights at a maximum of 5-10% per month (again – if in doubt, less is better). For some, increasing weights that slowly may not feel like a true “max effort” strain. Some ways to make a max effort exercise more difficult without adding weight:

  • Adding in some slow eccentrics and/or isometrics to the lift
  • Doing more warm-up/working-up volume prior to your top sets

Prilepin’s Chart can be applied in many ways outside of Olympic lifting and can be a useful tool, when applied appropriately, in the late rehab stage and post rehab stages of an athlete.

As always – thanks for reading.

The Science of Training Children with Keegan Martin – The Barbell Life 254

Keegan Martin was the original functional fitness kid.

His parents developed a very famous program for training children, and he refers to himself as the “crash test dummy” for the program.

Now he’s spearheading the Brand X Method, which trains young athletes and “builds formidable humans.” Keegan brings science into a field where he feels science is really lacking.

So we talk all about that today – about his past… and about what so many people get wrong when it comes to training youth.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • How almost everyone gets youth training wrong
  • The three stages of training young athletes
  • Can your kid REALLY play for a D1 school?
  • Why he made the hard decision to shut down his physical gym
  • The most important physical skill
  • and more…

The One Common Trait in Winners

Last week I was in Guatemala with Team USA at the Pan American Championships. Instead of hanging out and doing the normal chit-chat with coaches and athletes, I decided to take advantage of having so many champions in one place. I wanted to find out if there were any obviously similar characteristics between the most successful athletes. I interviewed and quizzed the coaches and a few of the athletes who I am most familiar with. The results were quite eye-opening to me, and they might be to you as well.

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Here are the athletes/coaches I talked to:

  • Jourdan Delacruz and her coach Spencer Arnold
  • Boady Santavy and his coach/father Dallas
  • Kate Nye and her coach Josh
  • Wes Kitts and his coach, the Godfather Dave Spitz

Plus I will give some insight from coaches of a few other athletes and some insight regarding athletes outside of weightlifting.

A common bond?

I’ve been curious for a long time to see if there was a common bond between successful athletes, and I think I have found it. The common trait, which I will reveal later in this article, is something we can all work on. However, it might require a few of you to get out of your comfort zone. My hope is that all of you will read this with an open mind because I think there is something a lot of you can learn and apply. Now let’s learn about these amazing athletes.

Jourdan Delacruz

Her coach is one of my best friends, Spencer Arnold. His programming is a combination of velocity-based training, linear periodization, medium intensity (rarely going even close to maximal), and a lot of accessory work to strengthen the body with a holistic approach. He’s also known as a sort of data-driven coach, collecting as many data points as possible to predict future outcomes.

Jourdan is a calm, yet confident athlete. Her teammates joke that she is dead inside because of her never changing facial expressions. She likes a calculated approach, which she explained in a story. When she was younger, she bombed out of two big meets in a row – the youth Pan Americans and the American Open. From that point on, she vowed to never let it happen again. Her confidence comes from a feeling of preparation along with steady improvements, versus big jumps from meet to meet.

This approach has her constantly hitting personal records from meet to meet in the range of one to four kilograms, which over time adds up to massive improvements. She only goes for maximal lifts during competition, so it appears she is never truly at maximum. This leaves her knowing she is good for more. I think this approach will prove to be good for her especially when she is required to go all-out when it counts. I believe she will approach every lift with the confidence she can make it.

Boady Santavy

I got to really hang out with Boady’s father, Dallas, in Guatemala at the 2019 IWF Senior Pan American Championships – just a few days before writing this article. Dallas is also Boady’s coach, so he filled me in on their program. They train four days per week, about four hours each session. There are percentages laid out in each of the snatch and clean and jerk, but the percentages are there to ensure enough volume is being performed to get better at the lifts. There is an element of the Bulgarian Method or Max Effort Method because Boady has a green light at all times to push the percentages to as close to 100% and above as possible. It’s actually encouraged to push past the programmed percentages.

They stick to the main lifts of snatch and clean and jerk, and mainly from the floor. They will use variations only if there is a movement flaw or weakness that is standing out. They are very much sport specific to the sport of weightlifting.

Boady’s biggest quality that sticks out is his confidence and mindset. He doesn’t look at other Canadians. He compares himself to other weightlifters from around the world, which is exactly what other athletes should be doing. If your ceiling is other athletes in your country, you definitely will never get past those numbers. Boady actually seeks out some of these lifters, and then he travels to train with them. For example he traveled to Qatar to train with Meso Hassona. This allows him to learn, and it puts him in the same room with one of the best weightlifters in the world. Most great athletes will rise to the level of performance of those they are around. Boady has done just that. His expectations are that of a 182kg/400lb snatch. Most good weightlifters in America or Canada think about 160kg or 170kg as the big number. That mentality keeps them from ever excelling on the platform.

Kate Nye

I talked to Kate and her coach Josh the morning of her massive performance at the Senior Pan American Championships. She totaled an American Record of 245kg, which is mind-blowing. Her coach told me they definitely go heavy the last few weeks before competition. It appears he programs with a type of linear periodization along with an element of the conjugate method. They use a lot of boxes and blocks for maximum effort work leading to the full movements, and without a doubt it appears to be working. Her 110kg snatch and 245kg total is the highest in American history.

What impresses me the most about Kate is her ability to perform on the platform. I’ve personally watched her miss a 90kg snatch three times in warm ups – and then she went three for three in that same meet, hitting an all-time PR. Her face literally transforms when she walks onto the platform. She goes from a nervous girl to a fearless killer. If you are going to beat her, you are going to need to go six for six and straight up out-lift her. If you’re hoping she misses, you are probably going to lose.

Wes Kitts

I’m Wes’s number one fan because of his attitude. I am also besties with his coach, Dave Spitz. Dave is probably the most popular weightlifting coach in the entire world along with the most well known gym in the world, California Strength. It’s easy to identify Russian and Bulgarian influences in the Cal Strength program. Wes rarely maxes out the lifts during the majority of his training. However, during the last few weeks of his training program, they will spend a solid block of four or more weeks going up near Wes’s maximum and sometimes above. I’d definitely say they use the conjugate method, using different variations to target maximum effort. They will use a lot of block jerks, cleans/snatches from blocks, and some clean-only variations.

The advantage Wes has is he has been a high-level athlete his entire life. He played running back at a Division I University, and he made a close run at the NFL. He is used to winning – and that’s exactly what he did last week, snatching 176kg and clean and jerking 223kg for an American record total of 399kg. Wow! Wes approaches the bar with a calm yet focused demeanor much like a star quarterback approaches the Super Bowl. I believe this approach will lead him to an Olympic medal someday soon.

The Athlete’s Advantage

As you can see, the only similarity between these athletes is confidence and attitude. Each of these coaches works with other athletes who are nowhere near the level of these athletes. These coaches also work with athletes who sometimes bomb out, go three for six, or worse. A solid program is absolutely crucial for the success of an athlete. However, if the athlete doesn’t have a good mindset, it’s not going to matter. It won’t matter if the athlete has the most potential of any athlete in the world. It won’t matter if the program is the most scientifically based program in the world. It won’t matter if the athlete is the most technically proficient athlete in the world. If the athlete isn’t confident and focused, they will inevitably fail miserably.

It baffles me when athletes spend so much time on mobility, nutrition, technique, and recovery – yet they spend zero time trying to work on their mental performance. This article clearly shows the importance of a solid sports psych program. There is too much literature out there, and too many great sports psych doctors out there for athletes not to be taking advantage of the information.

Want to Win the Mental Battle in Training and Competition?

Overcome the Mental Struggle with Performance Zone

Mash Elite brings you a proven approach to increasing confidence, eliminating negative thoughts, confronting fear, and functioning at peak capacity.

This doesn’t just pertain to weightlifters. This goes for all athletes. Why was Michael Jordan the best basketball player? Yes, he was skilled, but his mindset was head and shoulders above the other player. Why does Tom Brady dominate? All you have to do is watch how the man carries himself, and I am not even a fan. However, you have to recognize greatness when it’s right before your eyes.

I hope this article opens the eyes of many of you. There are a lot of great athletes in America who have everything except a solid mindset. I can’t express the importance of a solid sport’s psych program enough. If you aren’t working with someone, you can read our book Performance Zone to get a solid base. However, every athlete should strive each and every day to improve their mental game much like they work on the other elements of their game. I recommend closing this article and immediately taking action on this one element which will take you even closer to becoming a master of the mundane tasks that losers will always avoid.

1 Kilo More with Wil Fleming – The Barbell Life 252

At 15 years old, Wil Fleming was a mediocre athlete who regularly got crushed on the field.

Then he got serious about the barbell.

Two years later, he was an All-State athlete… and the rest is history.

He fell in love with the Olympic lifts and has used them to make his athletes better on the field. And recently he’s transitioned from a sports performance facility to a pure weightlifting-only gym.

So listen in to this podcast to hear all about it.

HOW NATHAN DAMRON BREAKS RECORDS AGAIN AND AGAIN

The Training and Philosophy of Nathan Damron

World champion and world-class coach Travis Mash outlines the programs and principles behind the training of his stellar athlete, Nathan Damron.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • The main reason he does the Olympic lifts for his athletes
  • Creating a great gym culture
  • Making faster soccer players who are still bad soccer players
  • Why coaches need to have a niche
  • The variants of weightlifting he loves to use
  • and more…

Project Stronger Jamaica with Phil Tremblay – The Barbell Life 250

There’s something special about Jamaica.

I don’t know what it is – but their athletes are unprecedented. With such a small population, they’re putting up some of the greatest athletes on the planet.

So Phil Tremblay joins us today to talk a little about what makes Jamaica special, what we’re doing to help coach the natural athletes there…and we also talk a ton about speed training, velocity based training, and making gains in the off season.

LEARN FROM THE BEST IN THE BUSINESS

BECOME A PART OF STRONGER EXPERTS

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • What makes the Jamaican mountains special for producing Olympians
  • How to still make gains in the off season
  • The movements and principles that are key to speed training
  • When to only train partial movements
  • Why the best Jamaican high school sprinters DON’T become Olympians
  • and more…