ISSUE 91 . AUGUST 2012

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On the Cover Alyssa Sulay Editor in Chief Greg Everett Managing Editor Yael Grauer Design Greg Everett Issue Layout Alyssa Sulay Catalyst Athletics, Inc. 1257 Tasman Drive. Suite A Sunnyvale, CA 94089 408-400-0067

Volume 8 . Issue 91 . August 2012

Matt Foreman

Greg Everett Speed getting under the bar and getting to full depth

Chad Pearson

Scott Hagnas Overnight Beef Heart, Beef Heart Hash, Coconut carrots, Shredded Yams and Carob, Ginger Beets

16 The Optimization of Vitamin & Mineral Support for Tissue Healing After Athletic Training Part 4
Matthew Hoff and Erik Westerlund, MD

20 coaching naturally: movnats best practices and an epiphany on running
Yael Grauer

26 6 ways to tighten down the loose screws in your business
Sean Greeley

28 training program for matt foreman, june-july 1993
Matt Foreman


In any case. Much of the appearance of speed in the Olympic lifts is less from the speed of muscle contraction (e. there is certainly a genetic ceiling on maximal speed Want your question answered by Greg or Aimee Everett? Send your email to ask@cathletics. There are certainly genetic limitations on motor learning and skill development. but quite a bit can be done to improve on what you have. The second is the speed of changing the direction of movement during the snatch. The rate of muscular contraction can be trained of course.ASK GREG & AIMEE Jessica Asks: I’ve been religiously watching your videos for about a month now and am amazed at the speed at which Aimee gets under the bar!! I’m still a novice at Olympic lifting but have been doing CrossFit here in Miami for over three years. The skill element I mentioned can be influenced much more by training. i. keeping the barbell in as close ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 4 . using your body appropriately by relying on your lower body to accelerate the barbell upward and not interfering with a tense upper body. clean or jerk.e. the result of factors like muscle fiber type dominance. This means ensuring proper balance and position during the pulling phase of the but is a function of timing and skill.g. but much of an individual’s speed is simply genetic. characteristics irrespective of training methodology. neurological function. This is not really related to the rate of muscle contraction directly. anatomical differences that improve mechanics. the actual extension of the body to elevate the bar) and more from the speed at which the lifter switches from lifting the bar to pulling himself under it. etc. This is where truly elite athletes come from: individuals who are genetically predisposed to being excellent at certain physical tasks and who then put in the time and work to develop those innate abilities to their absolute maximal degree. I know she has a huge amount of experience and training but are there any exercises and or techniques that will improve my speed in that area? Greg Says: There two main things to consider when we’re talking about speed in the Olympic lifts. you need to optimize the mechanics of the lift and your timing in executing each segment of the total movement. In order to maximize this element of the lifts (which is arguably more important that the actual upward speed of the bar). First is the obvious: being able to make your muscles contract at a high rate of speed. transitioning from moving the body up to moving the body down. This is what creates the sense of explosion. which makes the associated joint(s) move at a similarly high rate of speed.

There are ways to train that will help improve both of the elements of speed described above. but not so much that they interfere with the program and take up valuable recovery the body as possible and making sure it contacts completely and at the correct time and location (all of this applies to the jerk but obviously you need to change the details). Lifts from high blocks or hang positions and power variations are the most common ways to work on speed. Matt Asks: I am an older (37 not sure if this matters) and working on learning the Olympic lifts. and tall snatches and cleans. work on my full depth snatch and cleans at lower weights during my warm-up & movement preparations. if you need to be snatching 80%+ in a workout (which you generally do) but want to spend some time working on speed. One of the most overlooked elements of weightlifting that will contribute to the appearance of speed (and the success) of your lifts is the pull (or push) under the bar. stick with the lighter weights for this. Hang and block lifts can also strengthen the pull under. I am following the program on the Catalyst website as best I can (and not doing CrossFit at the same time. Thanks for all you do to help and spread your knowledge. always use the heavier of the lifts to calculate your pulls and deadlifts (e. For example. The more time you spend in these positions. you need to spend some time in the overhead squat and/or front squat position. This can be a pretty long and tedious process.g. No matter what the workout on a given day is. you need to train speed. Consider these back-off or drop sets—after you do 5 . especially in the snatch. as you suggest. warming up with the full lifts and then reverting to power when necessary. Depending somewhat on the exercise. I have been working flexibility in the overhead position as much as possible and really focusing on my front squat and OHS. this means in the 60-80% range. I read your caution in ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU the FAQs) but have a few questions. all of these exercises will help improve the actual rate of force development and help you improve your timing and technique in various ways. I would also suggest always ending your snatch or clean workouts with a couple sets of the full lifts. and along with that will come continually improving speed. the primary goal for you is developing the flexibility and strength in the squat positions to allow you to perform the full lifts. you need to load the exercise appropriately. Remember that if you’re training speed. This can mean. the faster they will develop to the necessary degree. In your case. and wait until my flexibility and squat issues resolve (this is what I have been doing) or should I suck up my pride and do only as much as I can get full depth on when the workout calls for an xx% clean or snatch and only do the power version when the work out calls for it? Sorry for the long winded question but I’m an engineer and brevity at the expense of detail is not one of our strong suits. but diligence and consistency will pay off big returns. The pull under the bar in the snatch and clean and the push under the bar in the jerk must be just as violent and aggressive as the upward acceleration of the bar that precedes it. as can high-pulls. or it can mean adding overhead squats and front squats to your workouts with light to moderate weights— enough to make you work. Incidentally. muscle snatches and cleans. I think that it’s mainly a squat strength issue with flexibility issues contributing. I have been teaching myself the Olympic lifts from your book and the great videos on your website after being introduced to it through CrossFit. if you power snatch more than you snatch. before continuing on to the heavier snatches. So the summary of the above is simply: learn the lifts well and continue the pursuit of technical mastery. focusing on speed. and train the other characteristics with your heavier weights. it’s important to keep in mind that if you’re training specifically to improve speed. you likely need to increase pull and deadlift weights beyond this anyway and largely work on feel. Greg Says: First. Finally. My main question is. use your power snatch max to base pull percentages on). this is largely why Aimee looks so fast when she snatches—she moves under the bar extremely quickly. following the Catalyst program when it says xx% snatch or xx% clean should I just perform a xx% power clean or xx% power snatch at the higher weight. Next. Mainly right now my [power] snatch or clean is far more weight than what I can do with a full depth clean or snatch. do a few sets with 60-70% first.

This will help with the flexibility.). However. snatch balance.) Greg Everett is the owner of Catalyst Athletics. (This is more important for the front squat because we want to develop that speed and timing for the clean. drop the weight to whatever will allow you to perform the squat lifts and do 2-3 sets of 2-3 reps with the full squat. doing all your back squats with a pause in the bottom for a period of time is perfectly fine. comfort and confidence in that bottom position. etc. and finish the set with a normal tempo squat. hold the bottom position on a couple of the early reps in the set. for all snatch-related lifts with a full squat (snatch. when you do front squats and back squats. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 6 . Additionally. overhead squat. Don’t pause in the bottom of your cleans—you want to keep practicing changing directions quickly.your snatches or cleans (as power snatches and power cleans if the weight forces you to). hold the bottom position for 2-3 seconds before recovering. publisher of The Performance Menu and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches. strength.

I know how to do the snatch and clean and jerk. as always. here’s how the thought process works. something like that. coaching conversations. I’ll write it as though it was actual spoken dialogue from a lifter: “I want to focus on getting stronger. individual characteristics will vary from athlete to athlete.MATT FOREMAN technical strength: the only thing that matters I’m not going to use any funny stories or references to get the ball rolling for this month’s article. I’ll see a huge jump in my snatch and clean and jerk weights. The discussion of this approach gets thrown around a lot in forums. I just need to gain strength if I want to increase my total. In fact. pressing movements. Wouldn’t that be cool? For crying out loud. When I’ve put thirty kilos on my back squat.” or something else with a similar name. if Will Smith can get the word “jiggy” added to the dictionary. They’re not going after a lot of heavy snatches or clean and jerks. RDLs. Keep reading and I’ll let you know when I’m about to unveil it. We’re going straight to work this time. This is usually viewed as a temporary plan. clean/snatch-grip deadlifts. This approach is what makes lifters decide to do “strength cycles” or “squat programs. for-the-masses look at this training idea. And the goal is to have massive improvements in pulling and squatting strength before starting a new cycle where the competition lifts are once again the top priority. opting instead to work those movements in a lesser capacity so they can squat and pull their brains out. etc. It’s the idea of focusing on getting stronger instead of working on the technique of the competition lifts. heavy pulls. more like an “off-season” idea. No lead-in humor. twelve weeks. Basically. I want to talk about a common idea I’ve been hearing from Olympic weightlifters over the years. they’re basically reducing their emphasis on the competition lifts and pounding the crap out of their squat workouts. It’s usually not done right before a competition. My technique in those lifts is pretty solid at this point. no spicy tales to fluff up your interest…sorry. The question will be this: do strength cycles help? Will a squat-focused program that adds twenty kilos to a lifter’s front squat actually improve the snatch or clean and jerk? There are different ways of looking at this and. I sure as hell ought to be able to contribute some new lingo to the iron world. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 7 . When athletes use one of these training methods.” See what I mean? I’ll bet you’ve probably either worked this philosophy yourself or known other lifters who were adopting it. So I’m going to do a training cycle where I put a lot of emphasis on squats. etc. But if we just take a general. I’ll gain wicked strength by working the hell out of these things. because this topic is going to make us roll up our sleeves. we should be able to generate some useful information. The athletes design a strength cycle that lasts eight weeks. We’re going to take a look at this subject and examine how beneficial it is to an Olympic weightlifter. I’m going to coin a new term a little later that might eventually become standard vocabulary in weightlifting.

Bull competed in the 242-pound class and he was absolutely one of the most muscular. in 1995. He looked like a professional bodybuilder (I think he had done a few shows on the side. his lifts were around a 140-kilo snatch and 182. amazing physical specimens I’ve ever seen. plain and simple. I believe his best back squat was around 250 kilos (551 lbs). He was a hard worker with a friendly.5 kilo clean and jerk. Our coach. He was a world champion powerlifter named Bull Stewart. Bull gave it his all and trained with us every day for a good solid year. It was his dream. Back in the 90s. Bull’s best lifts were 120 kilos in the snatch and 145 in the clean and jerk ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 8 . He was a National Champion. etc. Now. Dean was in his mid-twenties then. and deadlifted around 825. I trained in Washington with the Calpian weightlifting club. no doubt about it. World Team member. Pan Am Games medalist. After a year of concentrated training. and he joined our club to learn the Olympic lifts and start competing. started him from ground zero and tried to build his Olympic lifting foundation. And the interesting thing about him is that after winning seven or eight world titles in powerlifting. incidentally). Bull had squatted close to 900 pounds. he decided he wanted to convert to weightlifting and make the Olympic team. In competition. John Thrush. and he had been an Olympic lifter since he was around twelve.Bull and Dean… Let me start by telling you about an old training experience of mine. He was one of the strongest guys in the world. humble attitude and I loved having him in the gym. benched well over 500. our club gained a new lifter. The best lifter in our gym during that time period was a guy named Dean Goad. That’s a 308 snatch and 402 clean and jerk at 181 bodyweight for you pound people. he was one of the best male lifters in the United States.5-kilo class. In other words. In the old 82. One hell of a lifter.

back squats. Nobody could match him in that department. they’re hoping to get the type of strength Bull Stew- art possessed. When people think about getting stronger. obviously. and the athlete can load up maximum weights and just push like hell to stimulate extreme muscle growth without having to worry about precise little technical nuances. This is where I think we see an imperfect understanding of how to improve in the competition lifts. specific way. even after he had been practicing full-time for over a year. In other words. along with other simple movements like deadlifts and military presses. People have used phrases like that before. But it doesn’t matter because the point I’m making is that Dean wasn’t even in the same galaxy with Bull Stewart in squatting or pulling. As I said. He had the extreme muscular tightness that comes with years of squats and benches.” and all the other stuff we mentioned earlier. You’re building technical strength. butthole! It’s mine. cleans. Bull couldn’t clean and jerk within a country mile of that weight. “focusing more on strength than technique. this is where we’re losing sight of the fact that you ARE building strength when you do snatches and clean and jerks. the best way to get stronger in them is by doing them over and over and ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 9 . Dean could clean and jerk 170 kilos (374 pounds) with ease absolutely any time he wanted to. We all know this. They have this odd belief where they think snatches. Bull was superior in any raw strength lift you want to name. Even if he would have had the bottom position to catch it.” Wrong. Once the lifter has mastered the technique of these lifts (which takes years). and sitting into a comfortable bottom position was major trouble. military press. How does this make sense. Just follow along with me for a second here. or clean and jerk. mine! First. and what does it tell us about the value of using huge squats and pulls to improve our competitive Olympic lifting totals? Time for my big moment… The answer to these questions lies in the understanding of TECHNICAL STRENGTH. squat cycles. A big part of his problem was flexibility.(264 SN. It’s actually not a complicated thing at all. Was Bull’s superhuman strength doing him any good in the Olympic lifts? When lifters talk about going on squat cycles and putting more emphasis on getting stronger. these lifts are the ones that will do it. His normal squatting range around that time was usually somewhere in the 220 kilo range for reps. After Bull. and jerks are just technical exercises where the weights aren’t high enough to really build strength. These are respectable weights. Bull wasn’t strong enough to pull that much weight over his head. You might say to yourself. he couldn’t even come close to Dean in the Olympic lifts. the body moves in a very precise. Dean could squat around 551 pounds at the most. Still. As I said. judging by the way they looked and the effort he had to make. bicep curls. more than most lifters can do after a year of training. But even with his incomparable level of overall body strength. he couldn’t snatch or clean and jerk anything close to a 180 pound guy with a 500ish back squat. front squats. the muscles and connective tissue in your body are being strengthened in the exact pattern of the snatch. For some reason. they typically think about using lifts that have commonly been considered “strength lifts. his bottom position was only one of his limiting factors. That’s the big new terminology I told you I was going to reveal…technical strength. Dean’s best snatch at this time was 140 kilos. let me explain what technical strength means. Brothers and sisters. His snatches with 264 pounds made that clear. But they obviously weren’t the type of lifts Bull was hoping for. When he was focusing on the Olympic lifts. Athletes think that if you want to get stronger.” These are movements where technique is relatively simple. So…that leaves us with an interesting dilemma when we think about strength cycles. It’s just an honest assessment of his lifting. he could still squat and deadlift over 700 pounds any time he wanted to. considering his strength level prior to starting the sport. “That’s nothing new. if my memory is correct (485 pounds). pulls. calf raises. 319 C&J in pounds) at the same bodyweight of 240 pounds. He usually never went that heavy. As strange as it might sound to say this. the next strongest guy in our gym was…Dean Goad. This isn’t an insult to Bull. obviously. I don’t know what he could deadlift because we never did them. When an athlete performs these lifts. I don’t think he would have been able to get 300 pounds that high. whatever. deadlifts. However. many people think you aren’t working on building strength when you’re doing snatches and clean and jerks. Squatting is the king of all strength lifts. either.

where they knew that the best way to get better at the clean and jerk was to clean and jerk a lot. and addendums… It was probably easier to use a program like this in an old-school Communist country. In Bulgaria. Unless they’ve used it to produce armies of national champions. all things considered. There’s nothing new under the sun. I don’t want to leave any confusion about some of the things I’ve written here. These are the athletes from the history of our sport who mastered the Olympic lifts at a higher level than almost anybody who has ever touched a barbell. Squatting was top priority along with the Olympic lifts. along with a few other assistance exercises like pulls? Yes. You’ve all heard of the old Bulgarian program. is the path to bigger competitive totals in Olympic weightlifting contests. but it’s still a strength movement. and be careful about following anybody who claims to have a magic secret of weightlifting that nobody has ever thought of. for years. where athletes had no free will and they were used to just doing what they were told. The Bulgarian lifters had immense squat numbers. • Was the Bulgarian method perfect? No.over. • Are there some assistance exercises that are commonly used in America that have almost no benefit to an Olympic lifter? In my opinion. It’s not a simple movement with lots of 45s on the bar like a squat or deadlift. and sometimes they’ll ask their coaches to change up their routines if things get monotonous. although I think there’s always a pretty high risk of underemphasizing the competition lifts in the process. right? This was the Ivan Abadjiev-directed system where athletes basically did full snatches. long-winded way of saying that the way to gain snatching strength is to do thousands of snatches. I’m just trying to explain something that many great coaches have known for years. It’s probably the most successful weightlifting program ever. I’m not. And technical strength. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 10 . I don’t think this was even an option. That’s a strength movement. They just found a way to make it all work together. almost every day of the week. my friends. almost always with maximum weights. • Should squatting be a huge priority for an Olympic lifter. Nothing is. (And the guys who have produced armies of national champions will usually be the first ones to tell you that they DON’T have a magic secret) Other factors. Just go back and research some of the records they set. This is a fancy. clean and jerks. Maybe variety and giving athletes a choice isn’t always the way to the top. Remember. absolutely. • Is it possible to increase your snatch and clean and jerk without increasing your squat? Yes. You’re building technical strength. and squats multiple times a day. • Is it easy to get carried away with assistance exercises and start doing too many of them? Yes. Not much variety in their workouts once the athletes passed the beginning and intermediate stages. It’s just that you’re building a different type of strength from squatting or pulling. • Am I the first one who ever grasped the concept of technical strength? Of course not. But they didn’t emphasize squat strength over technical strength in the competition lifts. It’s a matter of accumulated strength over a long period of time. until they either broke in half or set world records. too. and you’ll see what I mean. • Is it possible to become a high-level lifter by doing things differently than how I’ve described? Yes. Why do you think the Bulgarian program was set up the way it was. There might be cases and situations where they yield some benefits. they’re full of s***. you’re lifting a barbell with weight on it. yes. with almost no diversity and a maniacal focus on full competition-style snatches and clean and jerks? It’s because they had an understanding of technical strength. American athletes often like to have variety in their workouts so they don’t get bored. so let’s throw out a few cautionary additions: • Am I saying that strength cycles or squat programs are universally a bad idea? No. when you’re doing a snatch or a clean and jerk.

2004 US Olympic Trials competitor. He got it by doing snatches. That’s a pretty damn big head start. Matt Foreman is the football and track & field coach at Mountain View High School in Phoenix. You don’t get good at shooting free throws by playing darts. 2000 World University Championship Team USA competitor.5 at a bodyweight of 181. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 11 . I’m speaking mainly to the people who are serious about getting maximum results in the snatch and clean and jerk. This is obviously another crucial part of the discussion too. Mark Henry is one of the overall strongest men in history and he had a lifetime best snatch of 180 kilos at 400 pounds bodyweight. As an athlete. but Vardanian had a thousand times more technical strength than him. you’ll get part-time results. Foreman is a four-time National Championship bronze medalist. A competitive weightliter for twenty years. and Arizona and Washington state record-holder. Athletes who start weightlifting early will have a huge benefit because they’ve had additional years of building technical strength. and a Scottish Highland Games competitor. He didn’t get it by doing deadlifts. And if you’re fine with that because you’re a Crossfitter or generalist who just uses the Olympic lifts as a component to your training instead of the entire purpose of it. and national champions in track & field. you have to make a decision about how good you want to be at the Olympic lifts. and weightlifting. then drill it into your head that you have to obsessively practice a skill to get good at it. Mark had a 900-pound deadlift. Foreman has coached multiple regional. If you devote part-time commitment to them. This is one of the reasons why weightlifting is a small sport in the US. that’s cool. powerlifting. If that’s you. the first lifter has eight years of technical strength advantage. state. If one lifter starts training at twelve and another lifter starts at twenty. two-time American Open silver medalist. three-time American Open bronze medalist. And you don’t get good at clean and jerking by deadlifting. lettered in high school wrestling and track. Most people aren’t willing to invest the time it takes to work to the top. But this is also where we realize that it takes years of practice to become a great weightlifter. I love deadlifting. two-time National Collegiate Champion. I love petting kittens too. AZ. You don’t get good at juggling by bowling. Soviet legend Yurik Vardanian snatched 182. but I don’t expect it to give me a 300-pound snatch.The example of Dean Goad’s technical strength over Bull Stewart isn’t the only example I could give you. You don’t get good at snow skiing by roller skating. a high school national powerlifting champion. thousands and thousands of them for most of his life. and was an assistant coach on 5A Arizona state runner-up football and track teams. Don’t get me wrong. He was also First Team All-Region high school football player.

football is considered to be 90% Anaerobic and 10% glycolytic/intermediate energy system pathway. At the college level. in comparison. A football player must be able to produce force at different body angles and also receive force at different angles. The University of Minnesota is no different. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 12 . being a game of trying to outmaneuver one’s opponent by multiple techniques. The kinetic chain of power utilized to clean or snatch a heavy load is the very same chain utilized to propel one’s body in a given direction. but rather. Not many sports other than certain field events in track and field (shot put. the motor skill development of weightlifting carries over to myriad other skills. In addition. A common phrase used among our staff is “the harder you push into the ground. let’s take a look at how the two events are similar. Across the multiple positions. we would only use the full movements. makes this contraction/relaxation ability a great asset to being able to utilize said different techniques to dominate one’s opponent. discus) are performed at intensity this high. the average football play lasts about five seconds and is performed at a very high speed with large amounts of strength necessary to overcome one’s opponent. it is important to understand how we utilize the partial movements of the Clean & Jerk and the Snatch. therefore. It’s not to make elite Olympic weightlifters. the more force you will be able to produce. not accounting for timeouts. the faster you run and higher you jump. Weightlifting.” The game of football is played with athletes’ feet on the ground. you’ll know that every action has an equal and opposite reaction. both football and weightlifting are dependent on ground force application. How Olympic Lifting Is Programmed at the University of Minnesota Our objective as strength and conditioning coaches for football is to create the best football player we can.CHAD PEARSON OLYMPIC LIFTING FOR THE COLLEGE FOOTBALL PLAYER Olympic weightlifting has long been used in numerous American football organizations to increase athletic performance. Along the same lines. there is a 40 second play clock before the next snap must occur. much more technically sound. First. With consideration to these two events. If you refer to Newton’s 3rd law of motion. We utilize a wide variation of the Olympic movements to further enhance football performance. If our goal was to create elite weightlifters. Football. it is vital to train with feet on the ground. The ability to contract and relax the muscles of elite Olympic weightlifters is second to none. The greatest lifters in the world are not necessarily stronger than others. is performed at 100% of the anaerobic pathway. the harder you push into the ground. With that being said.

Triple Extension. long snappers). caught in “power position” Block Power Clean: pulled from boxes with bar just below or just above knee. and High Pull are all taught as part of a complex during the first four to six weeks of a new athlete’s training program. Grip – We use the hook grip. feet underneath the hips. For example: 6x RDL.” the position overhead with the elbows locked dispersing the load of the bar throughout the entire body. caught in “power position” Block Clean: pulled from boxes with bar just below or above knee. As the athlete enters as a freshman in the summer or as a junior college transfer. defensive backs. the athletes will progress another 4 levels with the next level beginning in January. Further. bar at hips). There is no interest in how heavily the athlete can lift a weight incorrectly. similar to that of Coach Joe Kenn during his tenure at the University of Louisville. caught in “power position” (1/4 squat) Power Clean: pulled from the floor.Terminology Clean: pulled from the floor. The importance is placed on quality of the movements rather than quantity. kickers. triple extension. the arms simply guide the bar up in close proximity to the body. and hips/knees/ankles simultaneously extend. to push press. The hook grip. that is to say. Elbows remain above the wrists. thus making a smooth transition to the clean catch once proper bar and body position has been established. After the athlete finishes Block Zero and enters Level 1. However. they enter what we call Block Zero. a basic understanding of the positional needs is met. tight ends. running backs. trading clean for snatch and bar is caught above the head in a full squat or “power position. Triple Extension – Body weight transfers from heels to the balls of feet. Positional Differences: The strength and conditioning program at the University of Minnesota is designed to progress the athlete for a full four years. RDL – Knees are slightly bent. the overhead press is taught in progression from a strict military press. This enforces proper bar placement overhead. they will be split into a Front-7 group (offensive line. to push jerk. Catch – either snatch or clean catch. punters). defensive line. before either the snatch or clean. The differences in these levels are subtle. on a different training day. the athletes are taken through a progression that breaks down the movement into the above sequence. caught in full front squat Hang Power Clean: begins from the hang position. 6x Front Squat. High Pull – The explosive triple extension pro- ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 13 . or a Skill group (wide receivers. caught in a full front squat Hang Clean: begins from hang position (standing position. As you can see. 6x High Pull. the front squat is being taught in concert with the other movements. 6x Triple Extension/Shrug. loading their hamstrings and heels. RDL. linebackers. The Snatch variations are listed as the same. A Front-7 player will begin each play from a static position Teaching Progression The snatch is the first full movement taught to our new players.” pels the bar upwards. and athletes hinge at hips. caught in full front squat. bringing the athlete to tallest position possible. or a Quarterback group. Foot Placement – Feet should start in one’s jumping stance. and high pull have been established. as the main priority of each training day is the same. With that being said. Note that all presses are taught from the front rack position (front squat catch). We call it the “sweet spot. We believe that the snatch is easier to learn once the fundamentals of the RDL/hip hinge. Simultaneously. This is a phase of training where the teaching progressions take place. pushing their butt back.

a majority of the movements are performed from a hang position. In his three years at NIU. summer). Ill: 1998. and a USAW Sports erformance Coach. Denver. Pearson came to Minnesota after three years as an Assistant Sports Performance Coach at Northern Illinois University. baseball and softball players and wrestlers. but commonly change between each one. He is a Certified Strength and Conditioning Specialist through the NSCA. References: Arthur. Co: 2003. Mel C. It is understood that the security of a strength and conditioning coach is limited to the success of the football team. He earned his master’s degree in Kinesiology from Southern Illinois University in 2009. By utilizing the Olympic weightlifting movements to increase ground force production.and usually with a hand on the ground. spring. Complete Conditioning for Football. Bryan. A former two-sport collegiate athlete. The highest number of reps in a set is limited to six and often in the 3-5 rep range. especially the offensive and defensive linemen. Champaign. Having a star player on the sidelines with an injury due to poor training (barring any freak injury) is a strength coach’s worst nightmare. Therefore. more sets are added to accomplish the desired training effect at the prescribed load. where he’s been working since December 2010. motor skill development--and in conjunction with the athletes current speed training/ conditioning phase--it is our desire that these athletic abilities will transfer to the football field. Michael. often moving before the snap of the ball. it is vital that we are able to produce the best possible athlete in the safest possible way. Human Kinetics Siff. A Skill player will commonly be in a more athletic position. Therefore. enabling the athlete to utilize their skills to become a great football player. Pearson worked primarily with football players. Rep/set schemes are very similar during individual phases of the year (in-season. a majority of the Olympic movements performed will begin with the bar on the floor to emulate the static position to begin each play. Pearson currently trains and competes in Brazilian Jiu-Jitsu. winter. Therefore. Bailey. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 14 . Supertraining. In order to increase total volume. Supertraining Institute Chad Pearson is the Assistant Director of Strength and Conditioning coach for the University of Minnesota Football program.

low #7 .A. Pwr Skip Middle Toe Pull Outside Toe Pull Warm Up Tumbling .duck under .5% 82.pop up ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 83% 4 83 85% 4 85 88% 4 88 15 GOLDEN GOPHER FOOTBALL .5% 87.front move from center Court Warm Up: 25 Jumping Jacks .5% 77.5% 82.Development 2:Block 1 week 1-3 Warm Up Torso Torso Russian Twists 0 shldr rc Alt.A: #4 .B. Rev. Press Hurdle Mobility .5% 77.full court run 20 Flings .5% 82.A: Fwd Roll Fwd Roll w/ Jump Bwd Roll w. Bridge LETH.Level 3 Intensification .full court run 10 BW Squats .Skill Player .B: #6 .duck under .5% % 65% 75% 85% 85% 85% % 65% 75% 85% x 5ea Off-Bench Oblique ankle Goblet Squat Hip Thrust Frankenstein.5% 87.A Single Limb Plank x5 ea x6 x12 2x15 yd ea 2x:15 ea x5 ea 2x8 ea week 1 week 2 wt % 60% 60% 80% 85% 90% 90% 50% 65% 80% 90% 90% 90% % 60% 60% 80% 85% 92% 92% 50% 65% 80% 92% 92% 92% 87.5% 6 6 6 78 78 78 4 4 4 4 4 4 4 4 4 6 4 4 4 4 KB Bent Press 5 ea 5 ea 5 ea 5 ea 5 ea 5 ea 5 ea 5 ea 5 ea Landmine Twists kilograms 6 6 6 6 6 Clean Pull 4 4 4 4 4 4 4 4 6 6 6 10 ea 25 10 ea 25 10 ea 25 10 ea 25 10 ea 25 10 ea 25 10 ea 25 10 ea 25 10 ea 25 Tumbling .B Torso Post Work Tumbling . Superman PEARSON Post Work 0 0 uni lb Pallof Press Hold Warm Up Court Warm Up Bear Crawl . Crunch Activation/Pre-Hab Scap Push Up Band Pull Apart/Band Scap Row week 3 Activation/Pre-Hab 1x15 Cossack Squat 90/90 ABD w/ band 2x5 ea 2x5 ea week 3 Monday % 60% 60% rep 3 3 3 3 3* 3* 4 4 4 4 4 3 6 6 6 83 6 88 83 6 88 83 6 88 Drop Push Up 12" box 340 2 345 320 3 340 2 345 1-Arm Cable Row 320 3 340 2 345 320 3 300 2 300 1-Arm DB Press 320 3 245 3 245 245 5 190 5 190 108 2* 114 2* 117 Pendlay Row 108 2* 114 2* 117 108 2 108 2 108 108 2 102 2 102 76 2 76 2 76 90 105 105 105 210 4 4 4 20% 20% 20% rep 2 76 2 76 Push Jerk 80 wt rep wt Wednesday wt week 2 rep 4 4 4 90% 90% 80% wt 80 90 105 4 4 6 110 110 210 % 65% 75% 85% 92% 92% 80% rep 3 3 3 3 3 8 wt 80 90 105 115 115 210 Friday Drop Snatch Hang Snatch Hang Power Snatch * 3x MB Scoop week 1 week 2 week 3 % rep wt % rep wt % rep wt Hang Clean Hang Power Clean 85% 85% 85% 85% 76 30% 4 30 35% 4 35 40% 4 40 55% 4 55 60% 4 60 60% 4 60 60% 4 60 62% 4 62 65% 4 65 80% 4 80 85% 4 85 88% 4 88 * 3x Tuck Jump 80% 4* 210 210 210 4 ea 4 ea 4 ea 8 ea 8 ea 8 ea 4 4 4 4 70 70 70 80% 80% 80% 20% 20% 20% 80 6 6 6 6 ea 6 ea 6 ea 8 ea 8 ea 8 ea 4 4 4 4 210 210 210 70 70 70 80% 80% 80% 20% 20% 20% 85% 4* 8 8 8 8 ea 8 ea 8 ea 8 ea 8 ea 8 ea 4 4 4 4 TRX Y's & T's GHR w/ weight w/ pause @ 45° 210 210 210 70 70 70 Snatch Pull Front Squat 85 88% 4* 88 80% 4* 80 85% 4* 85 88% 4* 88 80% 4* 80 85% 4* 85 88% 4* 88 Squat 65% 85% 85% 85% 85% 68% 5 95 73% 5 102 78% 5 109 68% 5 95 73% 5 102 78% 5 109 68% 5 95 73% 5 102 78% 5 109 83% 4 83 85% 4 85 88% 4 88 83% 4 83 85% 4 85 88% 4 88 83% 4 83 85% 4 85 88% 4 88 DB Incline Press 77. Hurdle Mobility .full court run 15 Push Ups .full court run Tumbling . Hurdle Mobility .L.front move from side #5 .Slow 2x10 yds 2x12 ea Post Work Supine Band Squat S. A-Skip Activation/Pre-Hab 1x12 ea x15 x10 ea week 1 rep 5 5 5 5 5 4 80% 80% 80% 80% 2x:15 ea x6 2x12 ea 2x5 ea 2x15 yd ea Stab.B: Judo Roll Fwd/Bwd Roll Leaping Fwd Roll Hurdle Mobility .

though a body of more recent work has documented that folic acid can enhance neurologic growth and repair mechanisms even in the adult patient. weightlifters in particular. it is relatively safe to imply that a deficiency in Folate Folate. Omega-3 fatty acids are not in and of themselves a magical potion for recovery. immune function and inflammatory ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 16 . having high quantities of EPA/ DHA without having the essential B and E Vitamins bioavailable will not build anything.Matthew Hoff and Erik Westerlund. response. So what relevance does this have to the athlete? These studies imply that an athlete whose training places great stress on the Central Nervous System. Folate has commonplace application pre-pregnancy in the prevention of neural tube defects and other neurologic anomalies. with a singular enzyme cofactor role in mediating the transfer of one-carbon units. all of which are of additional importance in the healing continuum. functional training will stress many different systems in the body. This is not necessarily a case of more being better. amino acid metabolism. This notably includes a prominent action in nucleic acid metabolism. could benefit from ensuring that they have adequate levels of folate. spine surgery. is a water-soluble B vitamin. Much like a construction site with too many bricks and not enough mortar. Just as intense. While we cannot go so far as to say that increased levels of folate will mean an increased capacity for a weightlifter to fire their motor neurons and explode a barbell off of the ground. MD The Optimization of Vitamin & Mineral Support for Tissue Healing After Athletic Training Part 4: Folate and Vitamin E Most athletes and coaches understand the important role that naturally occurring anti-inflammatory fatty acids play in recovery from intensive training. These same mechanisms are believed to account for the documented effect of folic acid in protecting against falls in studies of balance in the elderly. This has particular implications for use in neurosurgery. the body needs an array of micronutrients in order to utilize these fatty acids to assist in recovery and development. recovery from such training will require an equally diverse set of micronutrients to facilitate the process of rebuilding everything. from muscle fibers to bone to neurons. and common peripheral neurodecompressive procedures such as carpal tunnel release. or folic acid.

In general. EPA. while simultaneously absolutely minimizing potential for adverse anti-platelet of coagulation concerns attributed to higher-dose supplemental vitamin E programs. the athlete’s diet. are those with greatest nutritional significance in humans. The 7. compounds that are likely to be of greatest merit are such that an independent source is required (ie.Potential for neural repair and re-growth Folate intake recommended for the athlete: 400-1000 mcg/day RDA: 400mcg/day. dedicated post-procedure regimen will provide additional potential recovery benefit. Vitamin E The term vitamin E actually describes at least twelve discreet compounds. The dosing regimen will vary greatly depending on the specifics of each preparation. most athletes do a comparatively minimal amount of bleeding in training and competition. the best available literature addressing vitamin E and wound healing leads to several possible conclusions: 1) systemic vitamin E may have a negative impact on surgical wounds as secondary to its lysosomal-stabilizing properties.5mg low-dose regimen is sufficient to mitigate the low short-term potential for deficiency issues. it appears that vitamin E may have more negative effects then positive in a surgical setting. though of these. liquid purified fish oil. RDA: 15 mg/day (22. and alpha-tocopherol in particular. The topic of vitamin E and recovery is of some controversy. Together. Unlike some of our other examples. a high level nutritional stringency should be maintained. and other stressors. Increase dose post-training or competition using cod liver/fish/krill oil preparation containing vitamin E forms in conjunction with naturally related DHA and EPA. Established tolerable upper limits are 1000 mg/day (1500 IU/day).Best immune function and wound healing response . though requires sufficiently large doses such that an independent supplemental source is needed (as outlined above). sleep. Recommended vitamin E intake for the athlete: 7. The most potentant supplementary source is found in naturally fermented cod liver oil. 2) vitamin A may have a role in mitigating some of these potentially adverse effects. DHA.folate will hinder an athlete’s healing capacity to some extent.4 IU/day). Supplemental folate increased from typical daily intake. with a tolerable upper limit of 8001000mcg/day. vitamin E and naturally affiliated compounds (DHA and EPA) can have strong beneficial recovery and anti-inflammatory effects that are extensively documented. An increased. the tocopherols. However. it is more difficult to use studies looking at how micronutrient sufficiency affects healing with vitamin E. and 3) hydrophilic and hydrophobic preparations of vitamin E may have distinct effects as related to healing. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 17 . compounding medical issues. there are many available sources of fish or krill oil that can also provide a beneficial source of EPA/DHA. However. While the increased risk of bleeding this can have deadly consequences in traumatic injury or surgery. or gel tab preperations with a strategically balanced mix of vitamin E. Primary among these negative effects is an increased risk of bleeding. a meta-analysis of 135. Post-operatively or post injury. While the studies on the matter are inconclusive.5mg/ day. and optimized for the athlete will support: .967 patients enrolled in a total of 19 clinical trials by Miller ER demonstrated that vitamin E supplementation of over 400 IU/day was significantly linked to an increase in all cause mortality. The dose levels of these Timing of Vitamin and Mineral Support Programs The pre-event time frames for a targeted supplement optimization program that includes the recommendations made in this series will vary considerably based upon the nature and magnitude of the training being planned. and other omega compounds).

human performance and biomechanics. where he also completed advanced fellowship study in human biomechanics and osteobiologics. a compelling basis and strategy for the use of optimal levels of vitamins and mineral support becomes apparent. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 18 . athletic recovery. and other micronutrients to optimizing human performance. co-factors. once this body of knowledge is properly organized. Dr. for them to consume and digest the above average quantities of vitamins and minerals the best research into healing would suggest as optimal. Simply put. this body of information has been scattered widely over time and is most often found in other aspects of This includes appropriate protein and lipid intake. Hoff served as a scout platoon leader and in staff positions while assigned to 5-73 Cavalry.paleonow. He is an active athlete competing in everything from local CrossFit competitions. and other macronutritional factors. While real whole foods provide the best and most bioavailable forms of every nutrient and micronutrient. Conclusion It is well accepted that ideal nutrition is often critical to proper recovery and increased performance of an athlete. the athlete’s body is in a never-ending state of adaptation to increasingly greater and greater stress demands. Hoff is Ranger. After completing medical training at Georgetown University in Washington D. such as surgery and trauma rather than athletics.. the increased need for additional nutritional supplementation will coincide with the increased demands of training. and Reconnaissance and Surveillance Leader’s Course qualified. he pursued orthopaedic surgery training at the University of Virginia. carbohydrate intake. For competitive athletes training for a specific event and following a periodized training program. high-performance athlete. He is an avid multi-sport athlete. Even so. and with the least amount of scarring to achieve optimal performance. Captain Matthew Hoff is a coach at CrossFit Inception and CrossFit Sacrifice in Columbus. However. with the greatest quality of healed tissue (biomechanics and cellular).C. as this will be typically be the time that the athlete’s unconditioned body will have the hardest time recovering from training. and injury recovery for the elite. and conducts workshops about the Paleo lifestyle and kettlebell training. Abundant nutritional information characterizing the role for vitamins and minerals in the support of muscular and other types of tissue healing have been scientifically evolving for at least the past 40 years. aligned. to marathons. and enjoys the challenges of trying to keep up with his fire-breather athletic friends and colleagues (like his coauthor Matthew Hoff) here in Army Ranger country. and is a Platoon Tactical Trainer assigned to the 4th Ranger Training Battalion. Dr. Westerlund completed a fellowship in spine surgery in Philadelphia with both the orthopaedic and neurosurgery departments at Thomas Jefferson University. integrated and applied to the specific goals of training and sport recovery. Ga. 82nd Airborne in support of Operation Iraqi Freedom. athletes and coaches should be cognizant of micronutrients functions and their requirements so that they know when and how to properly supplement. health. to weightlifting meets. as well as the broad and often more complex micro-nutritional factors that are discussed as the focus of this work. 3rd Brigade. Westerlund has focused interest in leveraging the untapped benefits of vitamins. We recommend that athletes and coaches pay particular attention to micronutrient consumption during the beginning of any training cycle. it may be hard. athletes have less wiggle room for suboptimal nutrition than other people. Erik Westerlund MD is a physician and orthopaedic spine surgeon with a lifetime personal and professional interest in nutrition. regardless of how well athletes eat. www. Airborne.  Dr. While food quality and quantity will always have primacy.Since athletes are constantly subjecting their bodies to significant amounts of training stress. in 1995. due to the high stress from training and the small margin for error between defeat and victory. as well as a recent graduate of the Maneuver Captain’s Career Course. Hoff has published several articles in the CrossFit Journal and also authors a blog. The goal of supplemental optimization of micronutrients is fostering the complete healing as rapidly as possible. Air Assault.


and we’re working on making my running more efficient in all aspects—posture. and the pleasurable aspect came from beating my previous time and finishing the training. (The videos are truly eye-opening. yet they transform my running form from barely functional to relatively beautiful. timing and form. I was filled with more of a sense of relief than pleasure. Most recently. all in order to hit a New Year’s goal of a seven-minute treadmill mile. both before and after our session. Distant memories include being forced to run around the track in middle school gym class. for now. we’re quickly working through a series of progressions. My recollections of running involve frantically trying to catch a flight or a train or speedily escaping from dangerous situations—that kind of thing. long after college. sequence.YAEL GRAUER coaching naturally: movnat’s best practices and an epiphany on running “Remember when you were a kid and there was nothing more you loved to do more than running?” MovNat founder Erwan Le Corre asked me. Erwan tells us that how well we move is an indication of how free we are. despite a pesky heel strike that will require more work on my own time. Later. Le Corre will show me videos of my running. One year. and I avoided that machine from then on. four times a week. The “fun” part of running for me always seems to come long after I cross the finish line.) ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 20 . I remember running around the mat before grappling classes in a routine warm-up. It’s the final day of the MovNat Trainer Certification course in Minneapolis. guns and money? This intellectual exercise in futility soon gives way to deeper philosophical questions as it dawns on me that I really can’t feel how I’m moving. I’m reliant on others to tell me what I’m doing in a way that isn’t easily corrected by verbal cues. often focusing more on making sure I’m keeping up with my teammates than on the task at hand. They seem too simple to be effective. My sprint training? Not exactly fluid. but would it make me freer? Are people with injuries or disabilities not free? What if someone could move well but suffered from addiction or depression? And who decides which movements are necessary for one’s freedom. When I did accomplish my goal. I put myself through six months of treadmill running. Enjoying running as a child? I can’t remember… On the first day of the course. but. I can’t remember enjoying running. trying to make sure I was somewhere in the middle of the pack while also avoiding getting out of breath and wheezing in the cold early morning air. and performed at which level? Didn’t Warren Zevon teach us that true freedom was about access to lawyers. Learning how to run better might be fun.

How did we become so disconnected from our bodies. routinized than strength on the opposite end. but it is cool to see a hands-on demonstration of the coaching skills taught in the course as applied in action. I find myself wondering… or. Although MovNat instructors seem particularly adept at working with people of all skill levels.I have paid for a lot of it -. I do find myself on the fast track towards improved body awareness through the helpful guidance of Le Corre and skilled instructors Vic Verdier and Brian Tabor. anyway). participants. accelerated with practice and coaching. However. I’m sure. of the Performance We all have stories of Menu includes Ryan how good coaching is Atkins’ account of sorely lacking. covered inadequately (The January issue at certification courses. especially since future courses will be only 2. both fun and accessible: that is skills. limitations and outdoors with varying terrain. people of all skill levels effective coaching is attending MovNat something that’s often courses worldwide. This brings an unexpected set of benefits. running. improvements in coaching can be similarly where MovNat really thrives. how did I become so disconnected from mine? It’s a question I continue to ask myself over and over again during the four days of the seminar. more importantly (to me. However. jumping. it’s worth noting that proficiency does not depend on the MovNat My experience. and conditioning as we typically know it. namely getting an extra dose of coaching I’m often quite critical of poor coaching -. unique challenge arises when it comes to coaching especially when each client has his or her own others to do them effectively. Photos by Julie suffering from a lack of skills are often less Angel safe progressions or. it’s just good is not that different from coaching. just like intensive practice and even physical objects. in an effort to bring me up to speed. Making these activities both coaching accelerates our improvement in physical safe and challenging. skills. and we the one-day course all know gyms that are he attended.) MovNat Top: Erwan Le Corre and Vic Verdier. Bottom: Le Corre. balancing and even lifting are instinctive. especially when working unique background.5 days instead of 4. Although failing to keep fundamental training interesting for all movements such as crawling. weather conditions and challenges. a somewhat Finding that balance can take years of experience. abilities. Good Coaching + Practice = Good Movement I think it’s fair to say that I’m the least ninja-like of the certification participants.but I have never done any formal coaching myself. and the realization of how difficult coaching really is comes to me as I attempt it myself during the teacher training segments of the MovNat ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 21 . system. I’d recommend certification candidates come more prepared than I. and though I have not come to a definitive conclusion.

Here are the ten that stood out for me. but most of us have had to move around the room to be able to hear instructions or see things at a better angle. Even if you’re GSP. Brian Tabor won the 2010 North American Strongman competition. We work on observing these imbalances and responding to them by modifying training. Not all your clients know what contralateral means. giving verbal cues or even providing progressions. we are given a lesson to coach students who were asked to act out specific problems and imbalances. mentally. and “Combat Vital. triathlons. rock climbing. Vic Verdier was exposed to Methode Naturelle as a child. their current physical state and state of mind or their overall ability level. if they’ve only ever trained a split jerk and a barbell grip. completed an internship for the U.certification course. avoiding unnecessarily complex language. 3. yet demonstrated all of the “best practices” of the coaching skills we studied.” which is similar in many ways to Methode Naturelle. We practice by creating a lesson to teach to a small group of fellow students. you need to make sure there’s proper supervision of clients. He trained in Close Quarter Combat as an officer in the French Navy. Additionally. Practicing under the watchful eyes of skilled instructors. Create a safe environment. working on your form in an exercise or technique you think you already know or think you should already know is humbling. simple and specific instructions. even someone who can Olylift their bodyweight may have trouble with a 60-pound sandbag clean and jerk. physically. Coach clearly. receiving individual feedback and discussing common problems in the larger group is a helpful step in understanding where we are at in the process. Navy Tactical Athlete Program and is a bit of a programming whiz. 2. Brazilian jiu-jitsu. which I believe can and should be applied to any type of coaching. A third part of safety is monitoring your clients’ physical conditions—whether that’s previous or existing injuries. For example. without slippery surfaces and with adequate room for people to work without running into each other. You’ll want to demonstrate the movement you want your clients to perform and to give clear. and receive specific feedback. It seems obvious. MovNat instructors come from different backgrounds. Later. has extensive scuba diving experience. Spotting imbalances and reacting appropriately on the fly is a different beast than simply knowing progressions and being aware of improper movement patterns. And even the slightest modifications in conditions can already send you back to beginners’ levels.S. and coaches Krav Maga. Create a safe environment. judo. Safety literally has to do with making sure the environment is physically safe. Erwan Le Corre’s training is quite well-rounded. Top Ten MovNat Coaching Guidelines All three instructors had their own unique coaching styles. and includes Olympic weightlifting. Brian Tabor ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 22 . This means making sure people can hear you and see you. 1.

intensity or complexity of the exercise. Those lacking in focus or confidence can work on breathing drills or even try to visualize a movement in their minds before performing it. If. But how do we actually do this in practice? MovNat provides some really effective guidelines. To do this effectively. A lack of conditioning can be addressed by decreasing volume. lack of strength. any specific skills they’ve developed. Best to have clients work up to the box after a few “easier” sessions. it is key to create a mentally safe environment where it’s okay to mess up. clients have multiple inefficiencies or are performing with poor quality. Flow: The Psychology of Optimal Experience. as well. As an example. don’t modify too much if it’s unnecessary. How do you create a safe environment with appropriate progressions without your clients getting bored to tears? We all know theoretically that it’s important to create progressions that are challenging. Encouraging clients to try to do a difficult-for-them movement is fair game. rather than replace. on the other hand. lack of mobility. Integrity isn’t really something that can be taught in a seminar. Use progressions appropriately. and this is the opposite of what you want to be accomplishing as an instructor. a coach might respond to a lack of skill by slowing down the movement or offering verbal cues. Your clients’ personality and the amount of time they’ve been working on the skill also comes into play. Obviously. lack of confidence or lack of skill. no matter what their client’s lifestyle. you can give your client a verbal cue first to see if that works. Instead. you may want to give them a less complex version of the movement to try. Falling is more embarrassing than a too-simple modification. but it was a breath of fresh air for me to ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 23 . lack of conditioning. If a client is doing something almost perfectly but has one inefficiency. but not too challenging. Starting Points First. Causes may include physical dysfunctions. 7. 6. you need to understand different causes of inefficiency and responding appropriately. 4. Practice integrity. This is always worthy of a reminder: help clients focus on movements which need improvement. as long as it’s safe and you’re creating a positive environment instead of a frustrating one. Being able to make appropriate adaptations on the fly is what separates a good coach from a great one. To Modify Or Not To Modify Second. Provide context. In addition. And don’t tell them all five things they’re 8. lack of focus or mindfulness. instead of just the ones they’re already good at. and is potentially unsafe. Recognize and respond to inefficiencies. 9. you don’t necessarily need to start over and rebuild the movement from scratch. being ignored makes them feel demoralized and bad about themselves. learn and grow. This is the million-dollar question. Don’t ignore people who can’t do something. 5. To geek out on this topic. or Russian psychologist Lev Vygotsky’s writing on instructional scaffolding. doing box jumps on a couple of bumper plates may be embarrassing and possibly unnecessary for someone who can jump high above a box but doesn’t feel confident.To prevent injuries because of inattention or pride. Teach well-roundedness. As an example of good coaching. Even if these clients could safely be left alone. Giving an example of a real-life situation in which the movement you’re teaching would actually be used is incredibly helpful. hear that it is absolutely the instructor’s responsibility if a client is injured due to a lack of supervision or appropriate modifications. this is meant to complement. check out Mihaly Csikszentmihaly’s book. don’t pressure someone to do a movement with which they’re not comfortable. a client may simply be in a poor physical or mental space that day.

although you’ll be corrected. it stands on its own as well. for example. I’m noticing the vibration of my feet on the mats. I remember a moment as a child when running was joyous and blissful and free. while practicing running on a trail while spending time with my boyfriend’s family on the lake. MovNat focuses on quality far beyond any movement system I’ve ever seen. A well-done MovNat movement isn’t just passable. but I’m feeling it changing indoors. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 24 . it came to me. you may run around a mat inefficiently. I’m no longer exhausted after a few laps—something that I always wondered about. not to mention relaxed and easy. Slowing down can help bring out inefficient movement patterns in skills such as balancing and crawling. which seem softer than I remember them. Whether running with better form is what awakened that latent memory. Although reducing injury and building movement integrity can help with any endeavor. just as we were evolved to do. you may be setting the bar too high. What we were celebrating. I’ll never know. let’s move on”). not settling for doing something passably well (e. and as long as you do not injure yourself. it’s efficient and fluid. Teach quality. I find places to run barefoot and work through the progressions— skipping an imaginary rope. The look of relief on her face when we returned was a shock to us. We felt refreshed and revived and exhausted in the best way possible. completely oblivious to the fact that our teacher was looking for us and we were breaking all the rules. Over the 4th of July weekend. Find the most fundamental movement and deal with that first. I was in kindergarten and our whole class got to go outside. I work on actively lifting my knees. but it takes effort for most adults to make these movements silent and effortless. taking small strides. since it seemed out of tune with my relative level of metabolic conditioning. intensity or complexity. I couldn’t remember. We ran up and down hills and through the fields for what seemed like an eternity. Movements are often a means to an end. running backwards to see what the right foot strike feels like. in the same way that adding on weight would in an Olympic lift. Anyone can go to a gym and do a workout with box jumps and sprints and crawls. quality is not important. imagining one invisible string at the top of my head keeping me upright and one at my hips.g. with minimal training-related injuries. For example. 10. My running form is a work in progress.doing wrong all at once. After The Course In the weeks following the certification. It’s worth noting that clients who are physically fatigued may need regressions on activities they’ve performed with quality in the past. And. “I can do this shoulder roll without breaking my neck and at the same speed as the rest of the class. in a typical grappling class warm-up. You know you have a good balance in your coaching and your gym if clients of all levels are making progress and maintaining interest. do front rolls and crawling drills poorly and. if you constantly need to use regressions. I stop focusing on the details and just run. I continue practicing my running. using my arms for momentum and most of all on staying upright. and it starts to feel more fluid. But Onward and Upward The logical next step for people who can perform a movement safely and efficiently is to increase difficulty by adding volume. Becoming intimate with a movement isn’t something that’s taught often. viewing the horizon. instead of as a means to an end (a new PR or a tournament win). I try to focus on my form instead of letting my mind wander as I mindlessly work on keeping up. However. Body memory is a theory for scientists and philosophers to debate. It is a bit of a paradigm shift. We literally had no idea we’d done anything wrong. too. While running around the mats before a grappling class. graceful and powerful. only that a friend and I disappeared. more (dare I say it?) natural. at some point. pulling them forward. We just wanted to run outside. you may never really master good form or even become proficient in the technique. So is improving movement quality as an end unto itself.

. MN. Yael Grauer is a freelance writer and editor based in She can be found riding her bike to scout out independent bookstores and new cafes in the summer. important in its own right. She works as a food blogger for City Pages’ Hot Dish. vegetable gardening. Readers can follow Yael on twitter at @ ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 25 . Black Belt. powerfully. and listening to bluegrass music with the heat cranked all the way up in the winter. gracefully. Yael enjoys cooking. check out her website and blog at yaelwrites. She likes talking to strangers. hiking. For more information on MovNat. even beautifully… that is an end unto itself. including their certification course and other programs. Her health and fitness writing has been featured in Experience Life. Ultimate MMA and Bitch where she also serves as the weekend silently. and obsessively training in Brazilian jiu-jitsu. or send her an e-mail at yael@yaelwrites. Special thanks to Maartje Gorte for her help in editing this article. Taste for Life. check out their website. a world filled with competitions and records and numerical goals. and profiles MMA fighters for Sherdog. creating an environment where even the weakest or least skilled amongst us can awaken that feeling of freedom that comes with moving skillfully. effectively.

SEAN GREELEY 6 ways to tighten down the loose screws in your business Coaching growth-obsessed entrepreneurs is a wild ride. and generally piss-poor managers. Everyone’s got the same good. then you probably naturally gravitate towards the sales and marketing end. and make a hit list of action items that apply to you. 1. You love driving the front lines. tip. Winners accept this and go do it.) What you do or don’t do with your list right now will determine which category you fall into– successful or unsuccessful.. bringing new people into your business. and all the other tedious tasks that are neither exciting nor fun. and you genuinely look forward to helping other people improve their lives through becoming a client/customer of your business. testimonial. and pushing forward with no fear.. but getting these things done is a MUST if you’re serious about getting results and becoming the best you can be. this will keep you on track with your business. Everyone has the same dreams and plans to GO BIG. Just about everyone hates doing this stuff. Commit to growing a list and working your list! Working your list can be as simple as sending an e-mail out once a week. writing down what you eat in a food journal.9% of people don’t implement and finish this stuff. literally put you out of business. straight through the line of fire. So. this is the business where you’re weighing out your food. If you want to really make it big. (99. Map out a marketing plan and build the related activities into your calendar for the next 12 months. and don’t move forward beyond the closed loop of getting business and losing business. Losers whine. and… the same issues that keep you from accelerating at the pace you’d like that can . with a story. Just like keeping a food journal keeps you on track with your weight. let’s talk about this in a little more detail. complain. But we recommend you take it to the next level by also mailing a physical print newsletter to that same list. and an offer for a consultation with you. Right now. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 26 . I suggest you grab a pen and paper now.  They’re usually horrible at follow-up and customer service. Then immediately build them into your calendar and get them done. every single month. Entrepreneurs are pioneers. You’re a people person. and have a real business (not just an endless churn of front-end sales and what we call “deal flow”) then you’ve got to take a step back and do some of real hard-work to clean up the mess you’re continuing to make! Remember. I’m going to give you six ways you can begin to tighten down the loose screws inside your business. “You’ve got to be careful to not go broke while you’re busy ‘getting rich’!” If you’re a fast-growing entrepreneur. but these folks also have a natural tendency to leave the back door wide open. and that’s the main reason why they never move beyond the closed loop. bad and ugly stuff to deal with. unless you’re some kind of freak. As we often say to some of our clients around here.

Systems” is all about making the most from of all you’ve got. Commit to hiring a $12-15/hr administrative assistant as soon as possible to delegate mailing assembly. because time. etc. which you can read more about at www. stretching. For more information on how to grow your fitness business. empowering them with the systems. Incorporate an offer into everything that goes out the door. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 27 . more work in this area to continue growing. 3. This will keep you from having to re-invent the wheel with every new client that walks in the door. The last thing you want to have happen is the business stops making sales and collecting revenue just because you’re not there 100% of the time. or can’t sell more prospects your services because you don’t have the capacity to fulfill labor. It’s very important that you don’t get distracted by the next shiny thing before you’ve got control over what you’ve got in your hands on and are already committed to right now. life and business is not a dress rehearsal. Today. strength. are being met across the board. (For more help with this. This is absolutely one of the very last functions you’ll work yourself out of. “What can be better systemized. weekly. It’s very important that you have a well-defined and repeatable sales process in place to ensure a consistent high close rate and ticket sale. Map out systems for how you find. so just define those protocols a little better and write them out so they become duplicable for your staff. hire. monthly activities and ask yourself consistently. cardio. Not getting someone to delegate these clerical activities to now is costing you money and peace of mind. Track and review weekly where you’re investing your time.NetProfitExplosion. lead generation portion of finding new prospective hires. You can’t be. or you’re out of town.Nobody else does it. As the saying goes. but it is important that you have a back-up in place for those times when you’re sick. and therefore results. 2. You know how to train clients already. tools. train.  Plan for the inevitable. Only you can do that work. something happens and you can’t be in the office.  If you’ve been paying attention. As a professional wakeboarder.) 4. automated. and you can’t do it if you’re screwing around stuffing envelopes. begin training a backup sales person to support you. unlike money. starting from nothing. request his “Secrets To Their Success” magazine and DVD which features 13 in-depth industry-specific case studies by going to FitnessBusinessSystems. Sean’s company NPE has been listed twice on the Inc 500 list of fastest growing US owned private corporations. (If you don’t have anyone working for you yet. so don’t count on the impossible. and lowlevel admin work is delegated. representing team USA at the World Championships in Germany. against how much time you’re spending working in the business. Once you get these keyholes plugged in your business (and only when you do get them plugged). creating a 653-strong client base in just 3 years. Once you’ve got trainers working for you. Make sure you cover all the components required for client success including nutrition. he rose to the very highest level. Then automate the front-end. We’ve seen failure to stay focused on key tasks and getting the holes plugged kill many a once-successful fitness professional. and coaching they need to achieve their goals and fulfill their dreams. Sean devotes his time to serving thousands of coaches and fitness business owners worldwide. you can begin looking at and focusing on additional growth opportunities. stick with us and you soon will.) Having protocols and procedures assures that all components of success are consistently covered with every single client. is a non-renewable resource. 6. You’ve got to continue freeing yourself up to do the high priority thinking and planning work required to grow your Write out defined protocols and procedures for how all clients will be trained to ensure baseline standards. As a fitness business owner. you’ve now created a hit list of activities you can work on to continue moving forward…so it’s time to get to work! Sean Greeley AKA “Mr. and all the little things that don’t need to be done by you. and give your trainers a roadmap to and mange staff. Don’t let that happen to you. This is much more important than where you are investing your money. client scheduling. You don’t ever want to be caught with your pants down in a situation where you can’t fire a loser. Everyone I know needs more training. Then begin to work yourself out of more and more tasks on the inside. again. and it’s an easy way to separate yourself from your competition. Evaluate how much time you’re investing working on the business. refer to our Evolution Accelerator program. he far surpassed what many of his peers in the industry dreamed of accomplishing. Go through your list of daily. or delegated?” 5.

sets. walking around with an appetite for destruction. and this article covers seven weeks of training from the beginning of August through the middle of September. no tricky names or anything. • All missed attempts are recorded as well. I was twenty-one years old. 150-kilo clean and jerk. • Every workout (weights.5 kg Competition Total: 300 kg Clean: 167. I just followed the program. and 265 kilo total. There are a couple of special exercises we did that need some clarification. Washington in January 1993 to train with the Calpian Weightlifting Club and coach John Thrush.5 kg Rack Jerk: 180 kg Back Squat: 222. my entire training experience from January through December of 1993 is being documented in monthly installments of Performance Menu. • I write sets and reps as follows: 5x3 means five sets of three repetitions. 100x2 means 100 kilos for a double (a set of two reps). In the first installment of this series. but 265 was still my best total. • Any personal records are listed in bold print. keep the following things in mind: • Every lift I did in my workouts is recorded here. training for one of the top weightlifting teams in the nation. January 1993 Age: 20 Bodyweight: 101 kg Snatch: 120 kg Clean and Jerk: 150 kg Competition Total: 265 kg Clean: 155 kg Rack Jerk: 155 kg Back Squat: 227. AUGUST-SEPTEMBER 1993 This is the fifth section of my 1993 training program.5 kg Clean and Jerk: 167. I had previously snatched 120 kilos in competition in 1992. all warm-up sets included. For those of you who haven’t been following these articles in recent months.5 kg Front Squat: 180 kg ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 28 .MATT FOREMAN training program for matt foreman. I made a permanent move from my home in Arizona to Auburn. Here is my progress on this program: December 1993 Age: 21 Bodyweight: 102 kg Snatch: 132. I competed in the Oregon Cup in February and finished with a 115-kilo snatch.5 kg Front Squat: 180 kg As you read this program. and reps) was planned out for me. 2x8 means two sets of eight reps. etc. • The lifts are self-explanatory.

182. 150x3. 70 2x5. 170x3.110x3. In this next section of the year. 80x3. 100x3. 100 6x3 Wednesday - - Clean.5 in the total. 130x3. 90 2x2. 107.120x3.5 3x3 Back Squat. 60x3. 110x3. 150x3.60x3.60x5.70x5. 162.5 2x8 Tuesday - - Power Clean. 150x3. 135 4x3 Stop Squat. my most recent competition at this point was the Oregon Classic in June.50 2x3. 125x2.130x3. 145x2. 110x3. 135 3x3 Stop Squat. 180x5. 150x2 Snatch Pulls.5x1. 130 2x2 Rack Jerk. 60x3.5x5.and I’ll put those in here.120x8.5x2 Snatch Pulls.5 kilos in the clean and jerk and 282. 107. 110x3. Saturday - - - - Clean Pulls. 150 3x3 Clean Pulls. 170x2 Seated Good Mornings. 70 2x3. 167.120x8.5x2. 107.122.130x3. 145x3.5x1.60 2x3. 130x5 - - - Saturday - Clean and Jerk. and 277.5 3x3 Stop Squat. 190x3. 172. 147. 160x3.130x3. 110x2. 140x2.5 kilos in the total.50 2x3. 190 5x3 Snatch Pulls. 145x3.60 2x3.120x3. 120x5. 200x3. 120x3. 100x3. 120x3. 170x3. 70x3. 130x2.125 2x5. Interestingly. 200 4x3 Snatch Pulls. 140x3.5x2. 60x2. 125x5. 130 2x5 Thursday - Snatch. 190x3. 80x3. 110x2. 90x3.60 2x3. 122. 120x2. 100x3. 150x2. 140x3. 50x3.5x1. 130x8 - - - Week of 8/2/93 Monday - - - - Clean Pulls. 90 2x3.5 2x3.120x3.5x2.50x5. 60x3.120x5. During the two weeks prior to this meet. 110x1. 70x3. 145x2. 110x3. • General Notes: For those of you who have missed the previous installments of this program. 140x3. 110 2x5. I started smashing personal records in the gym. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 29 .5 kilos in the snatch. 195 2x3 Seated Good Mornings.90x3. 140x3 Front Squat.5 2x2. I back squatted a new personal record three days before the Box Company meet and still nailed personal records at the meet of 162. 195 3x3 Seated Good Mornings. 155 kilos in the clean and jerk. 195 3x3 Seated Good Mornings. 145 5x3 Wednesday - Snatch Pulls. 70x3. 140x2. 90 2x3. 120x3. 112. 112. 130x3. 125x8 Week of 8/9/93 Monday - Snatch. We start with a week of pulls and squats to build strength. 90x3. 115x1.5x5 Seated Good Mornings. where I hit all personal records with 122.70 2x3.5x2. 195x3. 127. 180x3. 140x3. 90x3. Aahhh…to be twenty-one again. 145x2. 90 2x5. 120x1 Clean Pulls.50 2x5. 170x3. I prepare for a local meet in Seattle called the Box Company Invitational. 112.110x3. 135x5 Thursday - - - - Snatch Pulls. 117. 100x3.120x3. and then it’s down and dirty with the competition lifts. 110x2. 100x3. 170x3. 90 2x3.

195 3x3 Seated Good Mornings.5x2.5 2x2 Rack Jerk. 187. 160x1.5x1.5x3. 60x3.130x5.70 2x3. 210x2. 150x3. 80x3.5x1.5x3. 90x2.120x3. 120x1. 120x2. 175x1 Tuesday - - Power Clean. 110x2. 147.125x5. 90x2.5x1 Clean Pulls. 125(miss) Snatch Pulls. 135x5. 70x3.60x3. 160(missed jerk).70x3. 150x2. 150 5x3 Back Squat. 160x1 - - - Snatch Pulls.5) Snatch Pulls. 120x1. 145 5x3 Back Squat. 165x1. 117. 110x1.5x2.170x3. 60x3. 90x3. 120x2. 190 3x3 Seated Good Morning. 150 4x4 Stop Squat.5x2 (one miss at 147. 170x2. 120x3.130x3. 142.50 2x3. 115x1. 110 2x3 - Wednesday - Snatch. 120x1.5x1. 170 3x2 Seated Good Mornings. 145x2.5x3.120x3. 60x3. 142. 130x1. 180x2. 122. 115x1. 170x1.130x3. 80x3. 90x2. 80x3.5(miss). 90x3. 152. 192. 130x5.5x4 Seated Good Mornings. 100x2. 115x1. 120x1. 160x1. 130x1. 120x1. 150x3. 155x1. 130x2. 110x2. 152. 182. 90 2x2. 100x2. 110x2.70x3. 110x2. 60 2x2.125 2x8 - - - Tuesday - - Power Clean. 90 2x2.172. 112. 150x2 (one miss at 150) Clean Pulls. 160 3x5 - - Thursday - Clean.5x5.72. 105x2. 90 2x3.50 2x3.120 2x8 - - - Week of 8/16/93 Monday - Clean and Jerk.60 3x3. 120x2. 110x2. 100x2. 130x1. 150 3x3 Push Press. 140x2. 132. 182. 120x3. 110x2.5 3x2 Rack Jerk. 90x3. 70x3.120 2x8 Saturday - Snatch. 150 5x3 Front Squat. 110x2. 140x1.50 2x3. 147. 142.5x5 Seated Good Mornings.5x5. 127. 110 2x2.130 2x8 - - - Week of 8/23/93 Monday - Clean.5x1. 105x2. 197.110x3. 150x1. 150x1. 170x1 Wednesday - Snatch. 70x3. 152.5x1 Clean Pulls. 145x1. 195x3.5x1.60 2x2. 175(miss).70 2x3. 90x3. 135x5 Thursday - Clean and Jerk.5 5x3 Front Squat. 122.5x2. 145x2.5x2. 140x2. 122.130x3. 115x2 Snatch Pulls. 142. 127. 205x2. 140x1.60 3x3. 145x1. 140x1. 110x2.120x1. 160x2. 140x1 Snatch Pulls.130x3. 110x2. 115x2.60 2x3. 100x2. 187.5x3. 140x5 - - - - - - ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 30 . 150x1. 140x1. 147. 190 4x4 Stop Squat. 150x2. 100x3.5x3. 105x2. 155x1.5x2.5x2. 127. 130x2.5(miss). 90x2. 130x1. 120x1. 90x3.5x1.60 2x3. 165x1. 125(miss). 152.112. 110x3. 170 2x1 Seated Good Mornings. 140x2.120x3.120x3. 90x3. 105x1.5x1. 130x1. 140x1. 147. 150x1.

70x3. 117. 80x2. 130x1. 120x2.5x3. 150x1.150x3. 145x3. 150x2. 130x3. 172.5) Clean Pulls. 177. 90x3.130x3. 110x3.70x3. 155x1 (one miss at 155) Clean Pulls. 170x1. 150x1. 172.5 2x3 Seated Good Mornings.185x3. 160x3. 110x2. 195x3.60 2x3. 100x3 Tuesday - Rack Jerk.140 2x8 Week of 8/30/93 Monday - Snatch. 107. 80x3. 100x2.5x3. 110x3. 90 2x3. 155x1.130x3. 200x2 Seated Good Mornings. 197. 115x1. 60x3.5x3.5x2. 90x3. 147. 172.5x1. 190 3x3 - - - - - Saturday - Clean. 192. 120x2. 100x2. 112. 150x3. 195x3. 170(miss).130x3. 90 2x2. 160(miss). 90x3. 110x2.130 3x5 Front Squat. 172. 150x1 Wednesday - Clean and Jerk. 152. 115x3. 100x3.60 2x3. 115x1. 165x1. 140 2x3 Stop Squat. 130 3x2 (one miss at 130) Rack Jerk. 150x1. 187. 210x2. 150 5x3 Back Squat.115x3.70 2x3. 60x3. 110x3(one miss). 180x3. 120x1 Snatch Pulls.135 2x8 Tuesday - - Power Clean. 120x2. 197. Box Company Invitational on Saturday 9/11/93) Monday - - - - Clean Pulls.50 2x3. 70x3. 170x3 Push Press. 130x2. 90 2x3. 145x1.50 2x3.Saturday - Snatch.5x2 (one miss at 152.60 2x3.130x3.5x2. 130 3x3 Stop Squats. 145x3.5 5x3 Stop Squat. 190 5x3 Snatch Pulls. 142. 110x3. 190x3. 142. 120x2. 125x1 Snatch Pulls. 152.130 2x8 Thursday - Snatch.5x2. 150x3. 115x3.5x2. 180x3.50 2x3. 80x3.5(miss). 130x1. 90 2x3. 180x3.5x3 (one miss at 112. 110x2. 120x1. 120x2. 120x1. 105x3.5 2x8 - - - - - - Week of 9/6/93 (meet week.120x3. 185x5. 147. 165(miss) - - ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 31 . 197. 110x2.97. 160x1. 140x1. 160x2. 60x3.5) Snatch Pulls.70 2x3.5x1 Seated Good Mornings. 100x2. 105x3. 140x1. 145x1. 100 2x3. 130x2. 150x1.5x2. 160x1.60x5. 180x2.135x3.5x2. 140x1. 195x3. 70x3.5x3. 90x2. 120x1. 60x3. 105x2.5x5 Seated Good Mornings. 70x3.5x2.

90 2x3.101 kg) - Back Squat. 212. 108-kilo bodyweight class (actual bodyweight.5x1. 60x3. 170 5x3 Stop Squats.282.5 4x2. 187. 195x3.150x3. 157. 90 2x3. 167. 115 3x3 - - ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 32 . 130x3.5) Seated Good Mornings.100x3. we did a week of pulls and squats following the competition. and stay locked in on the Calpian motto: “Beware the fury of a patient man. 120x3. 195 5x3 Snatch Pulls. 110x3. 140x3. So. 155 2x3 Clean Pulls.5x3.60x5.5x2.5x1 Snatch Pulls. 100x3. 130x3. 197. 125x8 Competition Attempts SNATCH • 120(miss) • 120 • 125(miss) Clean and Jerk • 150 • 157. 135 3x5 Push Press.5 • 162.135 3x5 Thursday - - - - Snatch Pulls. 150 3x3. 130x3. I’ve been in Washington for eight months at this point and my total has increased 39 pounds. 150x2. 185x5.130x3. 140x1.70x3.5x3.” Wednesday - Rack Jerk.5x1.5x5 Seated Good Mornings.5.140 3x3 Back Squat. 100x3. 160x3. 60x3.5 Total.140 3x5 Saturday (meet. 160x3. 150(miss). 200 4x3 Seated Good Mornings. 195 5x3 Snatch Pulls. 160x3. 120x2. 195 5x3 Snatch Pulls. 100 2x3 Seated Good Mornings.Wednesday - - - - Clean Pulls.70 3x3.60x5. 172. 162. 167. 130x3. 135 3x3 Back Squat.Box Company Invitational) Saturday - - - - Clean Pulls.140 2x8 As always. 130x1. which will be included in next month’s installment.130x3. 110x3. What would it feel like if you decided to use some of the principles of this program and you got your own 39-pound improvements. 177. 172. 90 2x3.60x5.95x8.120x3. 180x3. 130x3.100x3. 150x3. 197.70x3. 140 3x3 Front Squat.5x2. or maybe even bigger ones than that? Use this information to your benefit. 150x1.60x5.120x3. 60x3. 90 2x3. My next competition will be the National Collegiate Championship. 180x2.5x1. 165 3x3 Week of 9/13/93 Monday - - - - Clean Pulls.120x3. 60x3.5x1 (one miss at 172.

Nutritional info: 6 servings at 22g carb. dice the heart and slice the plantains. The heart will be done when you wake! I added sautéed plantains to the beef heart. Nutritional info: 8 servings at 14g carb. (It’s not the same as coconut milk!) Time: 30 minutes Beef Heart Hash This recipe uses the slow cooked “Overnight Beef Heart. Add them to the skillet along with the cumin. You can also use yams if you like. plantains. Cover and set the range to low. or 8 hours during day • 1 beef heart. diced • 2 lbs diced. Coconut Carrots Here’s another use for the coconut cream I wrote about in the last issue. 31g prot. Sauté the diced bacon until it softens. 4g fat.” Time: 15 minutes • 1 bag baby carrots (~12oz) • 2 Tbsp coconut oil • 1 Tbsp coconut cream ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 33 . and water into a large skillet or saucepan. similar to the breakfast hash recipe that follows. (using plantains) • 1/2 lb diced bacon ends (or slices) • 1 large onion. slow cooked plantains (or yams. Active time: 3-4 minutes Cooking time: overnight. Continue to sauté until the bacon has browned some and the onions are soft. Use what you wish or have on hand. While you are doing this. 23g fat. cooked beef heart • 2 sliced. frozen • 2 plantains (or roots and/or veggies of your choice) • dash of water Place the heart. Here is a very simple way to prepare it. mix well and cook for 7-10 minutes. and then add the onion. Then.COOKING WITH SCOTTY SCOTT HAGNAS Overnight Beef Heart We’ll revisit beef heart this month. etc) • 1/2 tsp cumin Heat a large skillet to medium heat. 20g prot.

Stir occasionally.processor. cover and sauté until soft. Time: 15 minutes • 1 yam (sweet potato) • 2 tsp coconut oil • carob powder to taste (cocoa powder will work. Ginger Beets Time: 1 hour Coconut Carrots • sea salt Heat the coconut oil in a skillet over medium. Simmer for around an hour. maybe 25 minutes. The coconut cream should be mixed into the carrots well. Add the water and salt. Shredded Yams and Carob Here is a new spin on yams. Add the coconut cream and salt. Sauté. 9g fat. then serve. 10g fat. Cover and reduce the heat to low. Nutritional info: 3 servings at 8g carb. • 5 cups beets. Add the oil and carrots. You may need to add a dash of water as well. but they are great warm as well. too) • sea salt Peel your yam while bringing the coconut oil to medium heat. I really like these served chilled. stirring well for 3-4 minutes. Stir well and cook for 5 more minutes. Nutritional info: 1 serving at 46g carb. or you can always use a food Shredded Yams and Carob ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 34 . I like this as part of a post-training meal. Sauté for a couple more minutes until all of the yams are soft. You can also chill this recipe and serve later. diced into cubes • 2 Tbsp minced fresh ginger • 3 Tbsp beef tallow (or coconut oil) • 1/2 cup water • sea salt to taste Heat the tallow or oil in a saucepan over medium heat. Add the beets and ginger. Be careful peeling once the yam becomes small! Sauté the yam until it softens. Use the potato peeler to shred the yam into your skillet. then add the carob and salt. until the beets are tender.

carrots and zucchini work well. ISSUE 91 / AUGUST 2012 THE PERFORMANCE MENU 35 . He formerly competed in bicycle trials. if you’d like. He has been riding BMX flatland for 26 years and counting and has filmed/produced/edited several series of BMX videos. Nutritional info: 4 servings at 15g carb.You can add many other veggies for variety. placing second in amateur in the World Championships in 1990. For example. Scott Hagnas is owner of CrossFit Portland. 10g fat. plus several training videos. He is certified as a CrossFit level 2 trainer and Circular Strength Training (clubbell) instructor. Cooking is one of his favorite pastimes.

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