Category Archives for "Powerlifting"

Hell Week & Explanations!

Below is a video with some cool clips, and some videos of exercises that people have had questions about in the online programming. You will find:

-Highlights & Battles
-Snatch Sotts Press
-Clean Rack Sotts Press
-Front Squats with Chains & set up
-Planks w Lat Pulls
-Side Planks w Rows
-Behind Neck Push Jerks
-Clean Pause Position 1
-Clean Pause at Knee 5 sec
-and more

Check it out: http://youtu.be/itAANwU3Fz4

To learn more about Online Coaching, go to https://www.mashelite.com/online-programming/
To find a seminar near you, go to https://www.mashelite.com/seminars/

Programming, Coaching, Atmosphere, and Truth!

Right now at Mash Compound, we have an unbelievable atmosphere with PRs happening daily. We also have a growing number of online teammates, and as time goes on the approach we take with these individuals continues to evolve. A solid program is super important, but without ongoing coaching the program isn’t as affective. Atmosphere is another thing that really helps get the athletes to another level. Atmosphere can be formed in a garage by yourself if you are self-motivated individual. Today I want to explain what a perfect situation looks like.
If you attend a Learn 2 Lift Seminar or an Attitude Nation Seminar, you will normally set Personal Records and leave on a natural “high”. There are several reasons for the new PRs: better technique, group competition, and excitement. This past weekend I taught at the Attitude Nation Level II Camp. Almost everyone there set a new PR, and sometimes huge PRs. No doubt we teach a better more efficient technique, but Jon and I also bring a unique type of “energy” to the table. A type of “energy that is contagious! I coach several Mash Mafia Team Members online, and I have found that using skype, facetime, and video analysis increases my effectiveness three fold.
I believe that my programming is second to none, but making weekly changes based on the athlete’s technique, feedback, and results simply doubles the results. I do the same thing with all of my athletes at the Mash Facility. Whether it’s Jon North(Olympic Hopeful), Tommy Bohanon(NY Jets Fullback), or one of my Division I Athletes, I make weekly changes to their program to attack weaknesses. That is where the magic happens!
Weekly I try to analyze mobility issues, strength ratios, and technique. There are certain mobility issues that are common like Thoracic Spine, Ankles, and different regions of the hip. These are areas that we target anyway, but some people need more focus than others. Strength ratios are important due to injury prevention for example the hamstrings should be about 67% as strong as the quads. With Jon, this ratio is way off. If you are following our programming(if not, go to: www.MashElite.com to sign up for free), you will notice that Jon has a lot of hamstring work. I am definitely trying to get him stronger, but more importantly, I want his body to last till 2020.
Technique issues are normally due to immobility and bad patterning. If it is mobility, we will assign exercises both weighted and non-weighted to target the issue. If it is bad patterning, then we will assign technique drills to target the problem.
Now you get an idea of what goes into developing the perfect program. It is a whole lot more than some complex numbers on a computer screen. The programming at www.MashElite.com now comes with video analysis and weekly feedback. My goal is for our online clients to be just as much a part of the team as my guys on site.
I will be teaching about programming, atmosphere, and targeting of weak spots at the “Learn 2 Lift” Seminars. We have several scheduled this year including: Keystone CrossFit in Dunmore, PA, Underground Strength Gym in Manasquan, NJ, Camel City CrossFit in Winston-Salem, NC, CrossFit Soul in Miami, FL, CrossFit Broken Chains in Orlando, FL, and CrossFit Vengeance in Myrtle Beach, SC. Go to https://www.mashelite.com/seminars/ to sign up!
We have several more scheduled for later this year including: Rhode Island, Wilmington, NC, San Antonio, TX, Minneapolis, and several more are waiting to get scheduled. We will now be scheduling for next year, so to get on the list, email me at Travis.Mash@MashElite.com. We are so excited to visit new places, meet new people, and to spread the Barbell Life around the world.

Pulling Power

Pulling power is like the squat. You attack it if it is a weakness! I prefer that my athletes have the ability to perform a strict Clean Position Deadlift with at least 30% more than their max clean. If they can’t, we target the pull until it’s not a problem. We have Jon North working on his pulls right now for several reasons: improve pull acceleration and to stabilize his scapula region during the pull. Here are a few ways to improve the pull and stabilization:

1. Paused at Knee Deadlifts: Isometrics are great for stabilization and punching through a sticking point. You can pause on the way up, the way down, or both. I vary the times with my volume waves. We are going through a paused Deadlift cycle right now that you can sign up for free at www.MashElite.com in the Jon North v. Rookies box.

2. Banded Deadlifts: We normally use the bands from a deficit, and we use regular Deadlifts, RDLs, and Clean Pulls. These are great for compensatory acceleration. Below is a video of Jon North, and you will see him using bands:

3. Overload off Boxes: we do this to simply get the CNS use to heavy weight. I would keep the bar at or below the knee, and I would keep the reps at 3-5.

This year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, San Antonio, Rhode Island, Wilmington, NC and we are scheduling Minneapolis and as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

www.MashElite.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElite.com

Today’s Brutality!

Wednesday
Back Squat up to 85%/1
Snatch Grip Sotts Press 3 RM then -10%
Snatch off Box 3RM, -5&-10% (1 miss)
Front Squat 6 RM, then -5&-10%
Behind neck Jerks off Blocks HS (1 miss)
Bench Press 6RM, then -10%

Met Con:
4 rounds for total working time of:

50 KB Swings 24/16kg
15 Thrusters 105/70#

Rest 2 mins between rounds

Today Barbell Shrugged released the episode that I was in:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

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Learn 2 Lift Minnesota

I would love to establish a relationship with a gym/box anywhere from Minneapolis to Rochester, MN. I have a 13 year old daughter that I want more than anything to see more. Right now I travel all throughout the United States teaching people about the Snatch, Clean & Jerk, Squat, Bench, Deadlift, Athletic Performance, and the Barbell Life. For those that don’t know me, here are some of my qualifications:

-I coach 15 Nationally ranked Weightlifters, 14 Nationally ranked Powerlifters, 3 Internationally ranked Powerlifters, and hundreds of collegiate level athletes.

-I am the co-host of the widely popular podcast “Weightlifting Talk” (http://www.spreaker.com/show/the_jon_north_show)

-Former Nationally ranked Olympic weightlifter

-Athlete at the Olympic Training Center in Colorado Springs

– World Champion and World Record Holding Powerlifter

-Set the Powerlifting All-Time World Record Total in the 220lb Class with a 2414lb Total

-Best Lifts: Snatch 145k/319lbs, Clean & Jerk 190k/418lbs, Squat 970lbs, Bench Press 722lbs, and Deadlift 804lbs

-Check out my bio on www.MashElitePerformance.com

-You can see several videos of my athletes and me on my YouTube Page just search Travis Mash

I would love to establish a long term relationship, but I would settle for just doing a seminar. If you are interested, email me at:

Travis.Mash@MashElitePerformance.com

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12/31/13 Workout, Hints, Insight, & Video

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Life Insight:
With 2014 quickly approaching, let’s look at things differently this New Year’s Eve. Let’s set goals, make a plan, and make a commitment to the goals and the plan. Don’t even mention “Resolutions”! Mash Mafia Athletes are great because they think like winners! Winners don’t make “resolutions”!

Training Insight:

When you are more than six weeks out from a meet, focus on positions and strength. When you are within six weeks, focus on the lifts that you are about to perform. One should practice the lifts with precision with “meet like” situations, so that nothing could possibly surprise you during the competition.

Tuesday
Sotts Press from Front Clean Rack Position 3 Reps x 3
Jerk Position Jerks 3×3
Clean Pull, clean, 1 front squat, & 1 jerk up to 80%
Clean Pause at Knee & Jerk HS, then 75/3&1, and 80/2&1 (1 miss)
Clean Pulls 105%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 add weight if possiblex 3
Bentover Rows 8RM, then -10%

Met Con:
12 minute AMRAP of:

75 Double-Unders
15 TTB
15 Power Clean & Push Jerks 105/75#
50 Double-Unders
15 TTB
10 Power Clean & Push Jerks 155/105#
25 Double-Unders
15 TTB
5 Power Clean & Push Jerks 175/125#

Check out one of my eighth grade girls squatting 185lbs:

Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com