Category Archives for "Powerlifting"

Why Jamaica Rules the World of Sprinting

I returned last night from one of the most incredible trips of my entire life.

Phil, the CEO of Stronger Experts, and I have been talking about a trip to Jamaica from the very moment I joined the platform. For all of you who don’t know what Stronger Experts is, I will give you a brief explanation. Phil gathered some of the world’s top experts in the areas of weightlifting, powerlifting, strength and conditioning, speed training, nutrition, injury prevention, and rehab. The platform is a one-stop shop for young and aspiring coaches to learn from the best in the business.

LEARN FROM THE BEST IN THE BUSINESS

BECOME A PART OF STRONGER EXPERTS

One of the coaches on the platform is Coach Jae Edwards. Jae is a big part of the reason why I joined this platform. He works with some of the top sprinters in Jamaica – including Yohan Blake. I’ve been fascinated by the Jamaican sprinters for quite some time now. I have been dying to understand their training and their mindset. Phil gave all of us that chance.

I was able to arrange for Doug Larson and Anders Varner, my friends from Barbell Shrugged, to come along to document the journey. This guaranteed we would come away with some moments that would encourage and inspire all of you. It also allowed me to co-host one of the most amazing podcasts of my life with Yohan Blake, which brings me to the point of this story.

No Other Option

Yohan explained to us life growing up on the island. Yes, it is one of the most beautiful places in the world. However, life on the island for the locals can be one of the hardest existences in the world. Yohan grew up in a one-room house with seven siblings and his parents. Food was hard to come by, which made athletic endeavors much harder for him than the athletes here in the United States.

He didn’t even start out as a sprinter. When he was 16 years old, he was playing cricket and decided to try his hand at sprinting. Luckily he was really good right out of the gate. It’s actually hard to imagine how good he would be if he had started earlier like most of the children in Jamaica – talking to the other track coaches, they start them between four to six years old.

Once Yohan realized he had a gift, he knew he had found a way to change the lives of his entire family. He worked harder than everyone else on the island, to the point Usain Bolt gave him the nickname Beast. He still trains with the same tenacity, and is currently the world’s fastest man after winning the world championships. Yohan also holds the second-fastest time ever recorded for the 100-meter dash – 9.69 seconds. After talking to him over the last few days, there is no way I would vote against him. If you want to hear the entire story, just wait for the episode of Barbell Shrugged to drop.

Here’s my point in telling you this story. Yohan approached sprinting with no other alternative. There was no fall-back plan and no other options. Back at home there was only a one-room house and several disappointed family members awaiting him if he failed. He told us about praying multiple times God would grant him speed. He told us about his mother telling him he was their only hope.

As an athlete growing up in America, I can’t imagine having that kind of pressure on me. He felt the weight of the entire world on his shoulders, and he didn’t let the weight crush him. It’s that pressure that made him unbeatable. Yes they have good coaching in Jamaica, but so do we in America. It’s the fact they don’t have any other option that drives them to succeed at such high levels.

The problem with options

In America, our athletes have so many options. If their sport doesn’t work out, then they will go on with their lives. Heck, most of them realize they will be more financially stable when their sport is over. That really makes it tough for them when training gets hard, and training gets hard for everyone no matter the sport. ‘Options’ are the very reason why athletes fail more often than not in America. Let me explain a little more.

Every year, I have an athlete who reaches out to me about wanting to be an Olympian. I often wonder how they get to that goal. I mean did they watch some old Cal Strength videos, or did they stumble upon some old videos of Pyrros Dimas? Who knows? Yet here they are reaching out to me, saying the exact same things as so many before them. It used to be, if they had a little bit of talent, I would get all excited and have them visit the gym. After my trip to Jamaica, I have a new plan for all the people who reach out to me.

Now I am going to rant a bit, so get ready. Athletes tell me all the time they are willing to do anything to become the best, but their actions don’t match their mouths. Don’t tell me you want to be the best, and then proceed to go out drinking and partying every week. You’re lying to me and to yourself. Don’t tell me you will do whatever it takes, and then quit when training gets hard. If you really want to be the best, keep reading.

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

What it takes

If you really want to be one of the best athletes in the world, you are going to have to give up all partying. You are going to have to take responsibility for your own nutrition. You are going to need ten hours of sleep every night. Recovery is your responsibility. You will need to find the best chiropractor, physical therapist, and massage therapist. You will need to buy Marc Pro for the inflammation. If you aren’t getting something in practice, you will need to do whatever it takes to understand the deficiency. Maybe you need some extra practice. Maybe you need two-a-days until you get it. Maybe you need to do a little extra homework.

You will need to practice harder and smarter than every other person on this planet. Things are going to get hard, really hard. That’s a promise. You are going to regress at times. You are going to plateau at times. Some of that is a planned response by your coach, and some is a dark place where all athletes will venture. It’s in the darkness where you will experience pain and sadness. Your body will hurt like you are a 50-year-old crippled person. You will get depressed. You will think it’s never going to happen. All of these things I promise are going to happen.

It’s in this darkness you will come face to face with the true you. This can be the loneliest place in the world because you are going to be faced with questions some of you don’t really want to answer:

  • Am I really good enough to be at the top of my chosen sport?
  • Am I really willing to do what it takes to make it in my chosen sport?
  • Is my sport worth pushing through this terrible pain?
  • Am I tough enough to push through this plateau?

Making that decision

For some of you, it’s simply a reality check. You might not be cut out to be the best, and that’s okay. Some of you will learn to simply enjoy the sport. However, for all of you who really have what it takes, you will be faced with the hardest decision of your life. If you quit now, you will probably quit when things get tough for the rest of your life. Nothing great in life ever comes easy, and that’s why athletes who make it to the very top are so darn special. They are special in the same way amazing entrepreneurs are special or incredible inventors.

The rest of this article is especially to the athletes who are about to reach out to me in the future. I want you to contemplate this article and the question above. I know it seems sexy when you see my athletes wearing Team USA on their chests. I know it seems cool traveling around the world lifting weights against the best athletes in the world. However that’s less than 1% of what really goes on. Are you ready for the work that’s really required? Are you willing to stay at home while others go out partying? Are you willing to take control of your nutrition and recovery?

Here's the best way to reach your diet goals in 2019...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues

Here’s the thing. I am no longer willing to coach someone who isn’t willing to match their action with their goals and talents. I have too many great athletes who are willing to put in the work and time. I don’t have the time for trouble cases who aren’t willing to accept the help and coaching. The Jamaicans are willing to do whatever it takes. Are you? I mean are you really?

Yohan Blake didn’t have a choice. That makes it a bit easier to stay focused. For the rest of us who have choices, we must be disciplined. You have to want to succeed more than anything else in the entire world. If there is something else you would rather be doing, then go do that and forget about sport.

I know this article isn’t my normal science based ‘how to’ article, but it’s the truth all of you need to hear. Don’t tell me you were already thinking like this because I watch too many of you come and go. Be honest with yourself! It’s okay to play a sport for fun. However, when you tell a coach like me you want to be the best in the world, then I expect the best work ethic and discipline in the world. If I don’t get just that, you can find another coach.

Navigating Powerlifting Federations by Crystal McCullough

I wrote previously about how Olympic weightlifters can start competing with the USAW.

But here at Mash Elite, as you can imagine, we have a fair amount of powerlifters on our online team. With that, I get questions all the time from athletes who want to compete in powerlifting but have no idea how to start. Since weightlifting is an Olympic sport, there is one clear-cut federation that athletes compete in. The same cannot be said for powerlifting. I can honestly say, when I started competing, I had no idea either.

Things to consider

In the earlier years of competitive powerlifting, the primary focus was multi-ply. In recent years, the focus has shifted more toward raw. The leading organization when Travis was at his peak was the WPO (World Powerlifting Congress). When you think Westside Barbell in the early 2000s, they competed in the WPO as well.

But, this article isn’t about raw vs. equipped lifting. We’ve already covered that here.

With powerlifting, there are several federations, and an athlete has to choose the federation that aligns with their goals. What I mean by that is there are federations that have:

  • Local/Regional Meets
  • Nationals
  • Worlds
  • Drug Tested
  • Non Drug Tested

So, when you decide what federation to compete in, you have to decide if you want to compete locally or regionally only, have a goal to go to a nationals meet, or even a world meet. The other aspect is, if you are a clean athlete, do you want to compete in a drug tested federation where all the athletes are subject to drug testing? Or, do you care if the federation is drug tested or not? Many athletes who are clean still compete in a non-drug tested federation because they are more accessible in some regions.

Regardless of the federation, there are a few steps you have to take in order to compete:

  1. Register as a member of the chosen federation
  2. Find a local meet near you on their webpage calendar
  3. Read the rules on what a good lift is for the squat, bench, and deadlift
  4. Check the federation’s approved equipment page
  5. Choose your weight class

When you Google powerlifting federations, you will find a plethora of them. So, how do you decide which one to compete in? I am going to give you a breakdown of the most popular ones and then you can decide.

Here goes…

USA Powerlifting (USAPL)

The USAPL is a fully drug tested federation and a division of the International Powerlifting Federation (IPF). They have divisions in teen, open, and master – and lifters can set National and World records in each of those divisions.

Lifters choose to lift:

  • Raw – belt, knee sleeves, and wrist wraps
  • Equipped – single ply allowing for a squat and deadlift suit, bench shirt, wrist wraps and knee wraps

Similar to USA Weightlifting, lifters qualify for Nationals (either raw or equipped) by competing in a local meet. They qualify based on their total. World teams are chosen in a similar manner as well. The top lifter from their weight class is chosen to represent the USA on the Worlds stage.

The weights lifted and bodyweight categories are all in kilograms. The weight classes for this federation:
Men – 53 (sub-junior and junior only), 59, 66, 74, 83, 93, 105, 120, 120+
Women – 43 (sub-junior and junior only), 52, 57, 63, 72, 84, 84+

Check out the website to get more information. Of special interest are these links:

World-Class Powerlifting & Weightlifting Meet Preparation

Get Travis Mash's Guide to Meet Prep & Strategy

World champion and world-class coach Travis Mash boils down decades of experience to give you the tools and knowledge you need to crush your next meet.

United States Powerlifting Association (USPA)

The USPA has both a drug tested and a non-drug tested category and is part of the International Powerlifting League (IPL). They also have a have divisions in teen, open, and master and lifters can set National and World records in each of those divisions as well.

Lifters choose to lift:

  • Raw – belt, knee sleeves, elbow sleeves, and wrist wraps
  • Classic Raw – belt, knee wraps, elbow sleeves, and wrist wraps
  • Single Ply – single ply squat and deadlift suit, bench shirt, belt, elbow sleeves, wrist wraps and knee wraps
  • Multi-Ply – multi-ply squat and deadlift suit, bench shirt, belt, elbow sleeves, wrist wraps and knee wraps

Qualifying for Nationals and Worlds is slightly different than USAPL as there are two Nationals and two Worlds (drug tested and non drug tested). You have to compete at a local meet to get a qualifying total for either one. In 2020, the rules will require you to compete at a local drug tested meet in order to compete at Drug Tested Nationals or Drug Tested Worlds. Unlike the USAPL, you don’t have to compete at Nationals to make a world team. There is a minimum total you have to hit at a local meet that qualifies you for Worlds.

The weights lifted and bodyweight categories are all in kilograms. The weight classes for this federation:
Men – 52, 56, 60, 67.5, 75, 82.5, 90, 100, 110, 125, 140, and 140+
Women – 44, 48, 52, 56, 60, 67.5, 75, 82.5, 90, 90+

Check out the website to get more information. Of special interest are these links:

  • Membership
  • Calendar
  • Rulebook
  • Qualifying Totals: Go to Member Resources tab on the website and click on Classification Standards and choose Men/Women Kilos or Pounds.

The minimum qualifying totals are:

  • Drug Tested Nationals – Class 2 Total
  • Non-Drug Tested Nationals – Class 1 Total
  • Drug Tested Worlds – Class 1 Total
  • Non-Drug Tested Worlds – Master Total

Revolution Powerlifting Syndicate (RPS)

Local meets from this federation are qualifiers for athletes to compete at The Arnold Classic in the XPC Finals. This federation does not require you to have a membership to compete and RPS events are high energy with loud music.

The divisions for this federation are a bit more complicated, but put simply, the divisions are:

  • Pro division – not drug tested and requires a qualifying total to be classified and compete as Pro.
  • Elite division – drug tested where the athlete has a Pro total, but wants proof they are not on PEDS.
  • Amateur division – drug free division

Equipment divisions include:

  • Muiti-ply – multi-ply squat/deadlift suit, bench shirt, belt, wrist wraps, knee sleeves/wraps
  • Single- ply – single-ply squat/deadlift suit, bench shirt, belt, wrist wraps, knee sleeves/wraps
  • Raw Classic – the only support allowed is a belt and wrist wraps
  • Raw Modern – belt, knee sleeves/wraps, and wrist wraps

Weight Classes are as follows:
Men – 52, 56, 60, 67.5, 75, 82.5, 90, 100, 110, 125, 140, 140+
Women – 44, 48, 52, 56, 60, 67.5, 75, 82.5, 90, 100, 110, 110+

Check out the website to get more information. Of special interest are these links:

Other newer/smaller federations that have begun to gain some traction in the United States that are worth a look at are:

Of course, these federations are not the end all/be all of powerlifting. There are several more powerlifting federations in the United States, but from my experience, these are the largest and most competitive. I have competed in the USAPL, USPA, and RPS and have mostly positive things to say about all three. At the end of the day, you just need to do some research and see which federation has local meets in your area and then go from there.

Have fun competing!

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 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.

Failure Leads to Victory

We all love to win. No one loves to win more than me!

If you know me, you probably would agree. Some would say that I have an unhealthy desire to win, and that might be true. However, I have learned to have a healthy relationship with failure. Does that mean I enjoy losing? Not even close! Does it mean that I don’t get upset when I lose or one of my athletes loses? Absolutely not! That’s a normal reaction.

What does developing a healthy relationship with losing look like? That’s the question.

I am not saying that you should be indifferent. I hate the phrase, “you win some, you lose some.” When you work hard for a goal, commit to it, and execute a plan, you should go into whatever endeavor expecting victory. I don’t know about you, but I don’t work hard to lose.

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

What is victory?

Before we go on, I want to define ‘victory’ because it’s different for everyone. Let’s look at a few examples. If you’re a strength athlete, some of us are looking to qualify for a national-level event. Some of us are trying to make the top ten, medal, or win the competition. Yet again some of us are trying to make an international team, win a medal at worlds, or even win the Olympics. Heck, maybe you are just trying to make all your planned lifts at your first meet.

What if you are a traditional sport athlete, such as a football player, wrestler, or softball player? A victory to you might look like the following:

  • Making you high school team
  • Earning a starting position
  • Earning all-conference
  • Earning all-state
  • Earning a scholarship
  • Playing Pro

You get it. The same can be said for teams. A victory to each team can be defined slightly different. This same outlook on victory can be applied to all aspects of life:

  • Family
  • Business
  • Friendships
  • Spiritually

The point I want to make is we are all working hard toward our own idea of victory.

The question is, “what happens when we lose?” It’s taken me a lifetime to figure this one out, and sometimes I still get it wrong. However, I can shed some light on the subject for all of you still struggling to deal with the losses that life will occasionally throw at you.

Case Study 1: Powerlifting Nationals 2004

In powerlifting, I rarely lost. One of the hardest ones to face was flying all the way out to California to earn my first ever bomb out. Here’s the saddest part of this tragic tale. I bombed out opening up at 930 pounds, when I could have easily won opening up at 850 pounds. It was my ego that drove me that day. No one could talk sense into my closed-off brain. My brain was too filled with testosterone to do the smart thing. So how did I respond?

Part of my response was wise, and part of it was immature and silly. I stormed to my hotel room like a furious bull and started formulating my plan for the next competition. I didn’t talk to another human for over a week, which was the silly part of all of this.

I’ve since learned to win with humility and lose with composure. You never know who is looking up to you. That might not mean much to some of you, but it means everything to me. If we aren’t inspiring others in our physical endeavors, then what are we doing? Who cares if we win the Olympics or world championships if we aren’t trying to encourage others? Winning is meaningless without substance – at least in my eyes.

So I flew home, and I started working toward the next big competition – which was the WPO Semi-Finals (the professional powerlifting organization of the time). I squatted deeper, better, and more often than ever. I worked on every known weakness. I improved on my recovery, especially in the nutrition and sleep department. I left no stone unturned.

The result was the all-time world record total of 2410 pounds in the 100-kilogram / 220-pound weight class. That was also the pound-for-pound best total of the time worldwide. I had turned my failure into success, increasing my total by 110 pounds during that time period. A lot of things changed in my life forever due to that victory, but really it was all due to a semi-good response to failure.

Case Study 2: Weightlifting Nationals 2017

In 2017, our Mash Team was stacked on the men’s and women’s side. We were the clear pick for winning both. That was until everything that could go wrong actually went wrong. Let me throw out a few:

  • Six people either bombed out or got hurt
  • One missed their weigh-in
  • Several under performed

It was a nightmare! I admit that for a split second I contemplated quitting as a weightlifting coach. It was truly a defining moment in my career. Obviously, I didn’t quit. But I did make several changes.

After looking back over the competition, there were quite a few bright moments in an otherwise dismal weekend. We won some individual national championships, and we left the competition with three men on the senior world team. However, there were some real changes that needed to take place:

  • Culture
  • Team Focus
  • Details

Our culture had taken a turn for the worse. My desire to win a team championship had clouded my judgment as to whom I would allow on our team. Coach Sean Waxman, my friend and mentor, pointed this out to me in his direct New York City style. Several of those team members are no longer with us, and now the culture is so much better. We are no longer a bunch of rebels running crazy. Our athletes listen to their coaches, and slowly all of them are becoming masters of the mundane. They are also kind to one another, and they are competitive yet supportive of one another.

The other big change we made was deciding not to take part in the team competitions anymore. I am not saying they are bad goals. It’s simply that our goal as a team is to help each individual reach the absolute pinnacle of their capabilities. The team competition simply adds extra stress to an already stressful competition. I want to do what’s right by the athlete not what’s right by the team.

At the end of the day, the team that sends the most athletes on international teams is the team that is actually winning. If I win a national championship and send no one to the world championships, I have failed. Now I am not trying to pass my ideology of to all of you as some law. It’s simply the way that I see it, and it’s the view of my team.

World-Class Powerlifting & Weightlifting Meet Preparation

Get Travis Mash's Guide to Meet Prep & Strategy

World champion and world-class coach Travis Mash boils down decades of experience to give you the tools and knowledge you need to crush your next meet.

The decision has led us on a streak of success. For example we average 4:6 at the Junior National Championships and Senior Pan American Championships Qualifier – and zero bomb outs. I am not saying we never bomb out, but they are few and far between now. Normally, if something like that happens now, it’s because we are being ultra aggressive and trying to make Team USA.

There’s one other benefit this new philosophy has given us. We make a much higher percentage of those aggressive attempts. All you have to do is look at the American Open Series 3 held in Las Vegas at the end of 2018. We absolutely crushed it. Hunter Elam came out of nowhere to earn a spot on the World Team by opening up at a lifetime PR clean and jerk of 121 kilograms and nailing it. We were aggressive all weekend just like that, and the entire team hit some sort of personal record. We also left the competition with four locked on the Senior World Team, two locked on the Youth World Team, and multiple American records. That’s victory to me, y’all. If the entire team goes 2:6 with this result, I am ok with it. 6:6 with no one on Team USA and/or no one breaking an American record is not a victory. You can keep your little wristband. But once again, this is just our mindset. I’m not saying everyone should think like us. Heck, life is a lot easier not thinking like this.

We’ve also learned to communicate better, and now Coach Crystal handles most of the details like what time weigh-ins are for each individual. Overall the tragedy of 2017 has been a major blessing. Our team is winning more than ever, enjoying each other more than ever, and having a better time slinging weights. That terrible competition helped us define ourselves as a team, and we are all better for it.

And now…

Recently at the Vegas Invitational/University Nationals/Youth World Championships, we had a 90% success rate with a couple of hiccups. We didn’t even flinch at the hiccups. We simply addressed the issues and moved on. It’s a necessary lesson all of us have to learn in life.

What’s the moral of the story? You don’t have to like losing. You shouldn’t like losing, or be indifferent to it. However if you want to be someone who wins most of the time, you have to be able to learn from losing. Otherwise, you’ll be the one who continues to lose again and again. I refuse to be that person, and I don’t want that for any of you no matter how big or small your goals are.

Your Questions Answered – The Barbell Life 247

On this podcast, we answer listener questions – and these are always some of my favorite podcasts.

You put out content that you hope benefits people, but you’re never really sure. But with these podcasts, we know we’re answering your direct questions.

So join us as we discuss powerlifting, weightlifting, athletic performance, programming, and tons more.

Seven of the Greatest Minds in Strength & Conditioning in One Book

PROGRAM SAMPLER VOLUME IV

Take your knowledge and your strength to the next level with a peek inside the minds of these industry experts.
Featuring insight and programs from Coach Cal Dietz, Dr. Mike Israetel, Dr. Stu McGill, Coach Dan John, Dr. Bryan Mann, Matt Vincent, and Coach Danny Camargo

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

  • How to get your chest to grow
  • Getting a faster first pull
  • Dealing with “butt wink”
  • Increasing your deadlift by not working on your deadlift
  • Programming for a tactical athlete or super total athlete
  • and more…
1 2 3 63