PM Issue 94

PERFORMANCE MENU
JOURNAL OF HEALTH & ATHLETIC EXCELLENCE
BEST LIFTERS/BAD LEADERS WEIGHTLIFTING QUESTIONS COLLEGIATE S & C READING A STUDY THE JERK THE POWER PROCESS
ISSUE 94 . NOVEMBER 2012
The Performance Menu is published monthly in digital format by Catalyst Athletics, Inc. Subscriptions Subscriptions to the Performance Menu are available at www.catalystathletics.com/pm/ Back Issues Purchase back issues at www.catalystathletics.com/zen/ Individual Articles Individual articles from the Performance Menu can be purchased online at www.catalystathletics.com/zen/ Copyright Notice All content copyright Catalyst Athletics, Inc and its respective authors. Unauthorized reproduction or distribution is prohibited by law. Excerpts Catalyst Athletics authorizes the publication of brief excerpts (500 words or less) along with easily visible attribution to the author and The Performance Menu. Attributions for online excerpts must include a hyperlink to www.catalystathletics.com/pm/. Disclaimers The statements and comments in the Performance Menu are those of the authors and not of the Performance Menu or Catalyst Athletics, Inc. Catalyst Athletics, Inc. and its contributors do not make any claim or warranty regarding the safety of any exercise or nutrition information contained herein. Readers are encouraged to consult with their physicians before engaging in any physical activity or nutritional practices. The appearance of advertising in this publication is not necessarily an endorsement of the products or services being advertised.
On the Cover Steve Pan 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 catalystathletics.com
PERFORMANCE MENU
JOURNAL OF HEALTH & ATHLETIC EXCELLENCE
Volume 8 . Issue 94 . November 2012
FEATURES
6 when your best lifters are bad leaders
Matt Foreman
REGULARS
4 ASK GREG
Greg Everett Greg answers questions about pulling from the floor, proper squatting technique and setting goals
10 weightlifting questions youre afraid to ask

Greg Everett
30 COOKING WITH SCOTTY

Scott Hagnas Curried Blackberry Chicken, Liver Burgers,Rainbow Hash, Ginger Stew
14 10 things you can learn from a collegiate strength and conditioning program
Steve Bamel
17 how to read a scientific study part 1: tips from the pros

Yael Grauer
21 olympic weightlifting: the jerk

Daniel Comargo
25 the power process

Eric Auciello
TABLE OF CONTENTS THE PERFORMANCE MENU
ASK GREG & AIMEE

Heather Asks: My question is about how to get better at the power clean or snatch after developing the hang position. I do OK when I go from the hang but when I try to go from the ground I struggle and end up hitching through the middle. Whatauxiliaryexercisescan I do to help develop my movements from the ground. Greg Says: There are a few possible ways to try to fix this. First is to gradually lower the hang position so youre incrementally increasing the distance of the pull while focusing on keeping it smooth and without a hitch. This might be in the form of a multiple-position lift, such as the first rep from your normal hang position (presumably right above the knee), the next from in front of the knee, and a third from below the knee (high shin). These small differences should help you not get as mentally wound up about the unfamiliar starting position. Over time, you can continue both spreading these positions out and lowering them, e.g. eventually doing the first rep from above the knee, the second from below the knee, and the third from the floor. A different way to approach it would be starting the lift from the floor but making some adjustments to help set you up for a successful finish. The simplest way to
Want your question answered by Greg or Aimee Everett? Send your email to ask@cathletics.com.
do this is to slow down the first pull dramatically: about 3 seconds from the floor to the explosion position. This forces you to keep tension on the bar and body and allows you to time the lift properly. However, you need to be cautious that you dont allow yourself to slow down or pause at any pointmove slowly and deliberately to upper thigh, and then accelerate smoothly. The easiest way in my opinion to think about this is to focus on constant pressure against the floor with the feet/legs. That is, push against the floor continuously as you extend and never let off. As you get comfortable with this drill, begin gradually speeding up the first pull to your normal rate. A final thought is that the hitching may be coming right from the start of the lift. Often people who are better from the hang than the floor are so because the lift feels heavy and slow from the floor. This causes them to either freak out about getting under it, or to try to rip it off the floor too violently (or both). A very sudden yank on the bar to get it moving often means the lifter has to slow it down before being able to accelerate it again higher up in the lift. Focus on separating the bar smoothly from the floor, maintaining tension the entire lift. One way to think of this is moving the body properly rather than lifting the bar. Often a focus directly on the
ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU
bar will mean that the body moves improperly. If you move the body correctly, the bar will follow. Anders Asks: Hello Mr. Everett! Ive read your book Olympic Weightlifting: A Complete Guide for Coaches & Athletes and learned about everything I need to know about technique in the snatch and clean & jerk! Thank you for this great information!! My question is about the squat. My own technique in the squat is to move the hips straight up and down. To be more exact - I move the seatbones down between my heels/midfoot and then drive my seatbones straight up. I feel that this way I can control my hips from moving backwards during the ascent. Is this wrong? Should I press away the floor with my heels instead? Thank you in advance! Best Wishes! Greg Says: This is essentially correct. The idea is to squat up and down while maintaining as upright of a trunk as possible and also being balanced over the feet. You will not be able to move the hips in a direct vertical linethey will need to move backward somewhat to get around the knees, then move back in as you settle into the bottom position. How much of an arc the must move through will depend mainly on the build of the athletes legs. Again, though, the goal is simply to minimize that backward movement and squat as directly down and up as possible. For most people, the pressure on the foot will shift forward somewhat in the very bottom of the squat. This is not necessarily a problemit should never be significantly more on the balls of the foot than the heel, but a balance across the foot is fine rather than having a majority of pressure on the heels. As you stand, however, you do want to shift the weight back more toward the heels. Again, this doesnt mean entirely on the heels, it just means more on the heels than balls of the feet.
Mike Asks: Hi guys, hope youre doing well. Quick question, Im wondering if I can reach my goals of snatching 137.5kgs and C&J 170kgs by following the workout posted on the home page everyday. Currently do 114/130, work full time, 34 y/o and 94kg lifter. Aside from minor individual tweaks and adjustments, Im worried that I need more specialized programming, but dont have a coach. Greg Says: Those are some serious lifts and would place you near the top of national competitions. To make those, you will need to really dedicate yourself to not only training, but also recovery. Being 34 years old and working full time are not conducive to this goal. Without knowing more about you, I cant say if its possible or how long it would take if it is. My suggestion would be to start setting some shortterm goals first and knock those out along the way. Having such a huge, long-term goal can be really daunting and frustrating as your short-term progress will be fractions of these numbers. To answer your actual question, its possible the workouts I post could get you there. However, youve set some very ambitious goals, beyond what many lifters will ever achieve. That being the case, a coach is very important. Programs are just guidesa coach needs to constantly adjust for each athlete to ensure effectiveness. You may be able to do this on your own, but its difficult. So do what you can to find a coach, even if its one you can just consult with periodically if you cant actually train daily with him or her. Having the outside perspective of someone else and the wisdom of an experienced coach will make reaching your goals far more likely.
Greg Everett is the owner of Catalyst Athletics, publisher of The Performance Menu and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches.
MATT FOREMAN
when your best lifters are bad leaders

It probably didnt take you long to figure out that life isnt fair, right? Can you think back to when you realized this? It might have been in your early adult years, or maybe even when you were a teenager. Maybe your parents got divorced, or maybe you got passed over for a promotion at your job and your bosses gave the position to some dipstick with a brain like a retarded clam. Whatever the case, weve all found out how easy it is to get screwed over, even when youre doing the right thing and you dont deserve it. Weightlifting is another great place to learn this truth because its pretty obvious that athletic talent isnt given out equally, or even fairly. Were all born with a certain level of lifting ability. The only difference between us is the amount. Some people are so gifted that it feels like they were sent from another planet (e.g., Ilya Ilin). Others can barely stand up straight and cough at the same time. Most of us are somewhere between those two points. Sometimes, the people who have the highest levels of natural ability are the ones whowell, it just doesnt seem like they deserve it because of their attitudes. You know who Im talking about. Theyre amazingly talented, but theyre also lazy or have crappy personalities. Theyre not the ones you want to see at the top, but thats where they wind up because they were born with gifts that almost nobody else has. On a personal level, this is just something you have to ignore. You cant do anything about it, so you have to focus on bettering yourself and forget about the jerkoffs. However, its a little different when youre a coach and these are your athletes were talking about. What I specifically want to look at in this article is the coaching dilemma, What should you do when your best athletes arent your best leaders? You see, your best athletes will always be the leaders of the gym, at least to a certain extent. The people who are lifting the biggest weights and having the most success will constantly get a lot of attention from others. Theres no way around that. For better or worse, everybody is going to look up to the studs. Its human nature. The situations where this can become a problem are when those studs have attitude problems. If your top lifters are lazy, mouthy, or whatevereverybody in the gym is going to notice it. Clearly, there are a variety of problems that can come from this. First, your people might all start to think that theyve got a free pass to act the same way the talented idiot does. A general feeling of, If he gets away with it, I should, too could start to grow. Second, everybody may start to lose their respect for you, the coach, if youre not doing a good job of controlling and disciplining the talented idiot. Because of these risks, and several others, its pretty damn important that you have an effective approach for maintaining the collective attitude in your program, and everybody whos involved with it. When your best athletes arent your best leaders It doesnt take long to find examples of this. In fact, Im going to tell you a little story to illustrate it.
Betty and Veronica

I need to write this part of the article carefully, because Im gonna talk about some real people. These are two female lifters I used to know, and both were top national-international level athletes whose names would be pretty recognizable to anybody who has been around for a while. Ill give them aliases to protect their identities. Lets call them Betty and Veronica. Betty was the ultimate example of a supremely talented athlete who had pathetic work ethic and a lousy attitude. I didnt train with her personally, but she was notorious on the national scene for her laziness. Most of her teammates disliked her because, according to the stories I heard from multiple sources, she blew off her workouts, whined constantly, and started hellacious drama in the gym with her mouth. Her platform behavior at national meets made these rumors pretty easy to believe. When you watched her, it was
like watching these prima donna professional athletes we see in the NFL, NBA, or wherever. I think the only people who supported and cheered for her were the ones who were just as lame and stupid as she was. But despite all of this, she could break records and win championships on the platform. She was naturally gifted in a way few people are. Now, she had a close competitor in her weight class who well call Veronica. Veronica was the polar opposite of Betty, plain and simple. She had a lot of talent and ability, no doubt about it, but nothing like Betty had. The only reason why Veronica could compete nose-to-nose with Veronica was her work ethic. Everybody knew that Veronica was one of the most disciplined, hard-working athletes we had in our national program. She rose to the top of our ranking list through sheer force of will. In addition to this, Veronica was a pretty likeable gal. I knew her pretty well and I never saw any attitude garbage that rubbed me the wrong way. She was easy to get along with and
seemed pretty humble. I think most of the people from those days had a lot of respect for her. She and Betty had some intense battles on the platform. They went at it more than once and, fortunately, Veronica usually won. It was nice to watch because you knew Veronica deserved victory more than Betty. She had to work like a pack mule to stay ahead, because Bettys incredible God-given talent always put her in a position to take a shot at the win. If youre a coach, hopefully youre going to have more Veronicas than Bettys in your career. If you have Veronicas, your job is going to be pretty easy. These are the athletes who will work their asses off, have a lot of success, and still maintain a positive, loyal attitude that makes your program better and reduces your headaches. Theyll make the whole thing fun, and you wont have to worry about them leading your other athletes in a bad direction. However, the sucky part of this conversation is that youre almost guaranteed to have a few Bettys if you stay in coaching long enough. Its unavoidable, really. Life just doesnt stay easy forever. So when the Bettys come through your door, here are some suggestions for how to handle them:
the coach, want to work with athletes who can win championships. Theres nothing wrong with admitting that. Were all competitive and we want our people to stand on the top of the medal podium. So you want to keep Betty on your team roster, but its painfully clear that there are going to be difficulties because of the attitude and work ethic. As a coach, theres a concept known as selling your soul to the devil. This refers to a time when a coach simply gives up any efforts at discipline and just lets the Betty athletes do whatever the hell they want as long as they keep winning. Theres no attempt to control or correct any of Bettys bullst. Everybody knows that Betty is going to win championships, and the coaches are willing to let her get away with murder as long as they get to be standing next to the chalk box when she nails those big lifts. Please make sure you understand that this is the fastest way to lose the respect of your other athletes. Believe me, theyll know whats going on. And once theyve figured out that youve sold your soul, its just a matter of time before they walk. You can quickly find yourself in an empty gym with just you and Betty. And as we mentioned, shes never more than one temper tantrum away from kicking you to the curb. Then youve got nothing.
Tip #1: Be prepared.

I hate to say it, but the first thing you need to do with a Betty athlete is understand that they could quit on you at any time. These types of personalities have no concept of loyalty or gratitude for the hard work youve put into them. Also, they probably dont respect (or even believe) the fact that you, the coach, are one of the main reasons why theyve had success. Even if theyre insanely talented, they still needed to be taught and guided along. You did that, but they dont really appreciate it. So my advice would be to always keep it in the back of your mind that a Betty is never more than one step away from taking a dump on you. Theyll either quit lifting entirely or theyll switch coaches. It hurts the same either way, but itll be easier to swallow if youre not totally blindsided.
Tip #3: Celebrate the ones who deServe it.

Try to find ways to recognize and honor the people who arent your best lifters but ARE your best leaders. These are the ones who might never make it to Bettys level because they dont have that kind of natural ability, but they contribute huge amounts to your program through their behavior and commitment. You might need to get creative to figure out ways to do this. An easy idea would be to make up some kind of monthly gym awards you give out to your athletes, and make one of them a leadership award or a work ethic award. Make a big deal out of presenting these to people. Get the whole gym to stop what theyre doing for a quick ten-minute awards ceremony before a workout on the last day of the month or whatever, and give out the awards. Talk them up and make a big deal out of it. The award itself could be something serious (gift certificate or plaque) or something fun (a milkshake or a beer). Whatever specifics you decide on, the point is that youre showing appreciation to the people who have busted their ass the hardest for you. Youll be amazed at the results.
Tip #2: Dont sell your soul.

Obviously, the Betty athlete is somebody you would like to keep coaching. Theyve got huge ability. You,
And for the rest of you

This subject obviously applies most directly to coaches. Some of you are athletes who dont do any coaching, so here are a few words for you. First, theres a pretty good possibility that youll do some coaching someday if youre an athlete. It works out like this most of the time, so these thoughts and tips could come in handy someday. Second, you can use this subject as a kind of self-diagnosis. Which type of athlete are you? What are the qualities that define you the most as a lifter? What would a coach say about you if an honest answer was guaranteed? Some heightened awareness of your own identity is never a bad thing. This used to bother me a lot as an athlete. I was definitely a Veronica type (it sounds funny for a guy to say that, but you know what I mean). I wasnt born with talent from another galaxy. I had ability, but not the kind that was going to get me on the Olympic Team in four years just by showing up at the gym and following my workouts. And when I saw Betty athletes passing me by when they hadnt invested the same time and pain as me, it was hard to swallow. I got bitter sometimes because the whole damn thing was just unfair. The biggest rewards should go to the people who work the hardest. I believed then, and I still do, that I was working harder than most other lifters. Some of you might feel the same way. You might be an athlete who has to live with a Betty in the gym every day. Or you might be a coach with a bleeding ulcer because some Betty is clobbering your gyms morale
through laziness and sass. Hey, theres one more thing we need to mention in addition to the tips we looked at above. As a coach, there might be a time when you need to kick somebody out of your program. If youve got a Betty and the situation just gets to be more than you can stand, you may have to pull the plug. They say you should never give up on people. Okay, sure. That sounds good on paper. But I believe that there are times when relationships have to be ended. When does that time come? When the grief outweighs the rewards. Or when you start to compromise your selfrespect. Once you cross these lines, you start having a hard time looking yourself in the mirror. This whole thing will be a lot more fun if you build stronger bonds with the people who deserve it the most. Whether theyre going to win championships or not, your hardest workers can still be your leaders if you set your program up the right way.
Matt Foreman is the football and track & field coach at Mountain View High School in Phoenix, AZ. A competitive weightliter for twenty years, Foreman is a four-time National Championship bronze medalist, two-time American Open silver medalist, three-time American Open bronze medalist, two-time National Collegiate Champion, 2004 US Olympic Trials competitor, 2000 World University Championship Team USA competitor, and Arizona and Washington state record-holder. He was also First Team All-Region high school football player, lettered in high school wrestling and track, a high school national powerlifting champion, and a Scottish Highland Games competitor. Foreman has coached multiple regional, state, and national champions in track & field, powerlifting, and weightlifting, and was an assistant coach on 5A Arizona state runner-up football and track teams.
GREG EVERETT
weightlifting questions youre afraid to ask

It was suggested to me by our talented editor Yael that I write an article about dumb weightlifting questions. A better word would probably be basic. Here are a collection of questions you might be embarrassed to ask someone in person and my quick answers. Do I need knee sleeves? Which ones should I buy and where do I get them? Oh yeah, how do I get these things on? How often do I need to wear them? Probably not. Start without them and focus on establishing proper mobility, warming-up adequately before training, and training with appropriate intensity, volume and frequency. If youre doing all of these things and still have achy knees, try neoprene sleeves. Wear them for squatting, cleaning and possibly jerking, and ideally only on your heavier sets. To get them on, make sure you have the right size. Then just slide them on up. Do I need weightlifting shoes? Where do I get them? If you want to do the lifts properly and safely, weightlifting shoes are a good idea. There are two primary points of lifting shoes: a hard, flat sole and an elevated heel. The former improves your stability and maximizes the transfer of generated power into the bar. The latter increases the range of motion of the ankles, allowing you to sit into better squat positions with a more upright posture to establish the structure needed to snatch and clean. You will need to order Dont lift at the same time as another lifter, especially if theyre nearby. Its distracting for the lifter, and a coach can only watch one lifter at a time. Be respectful of equipment and the facility. Use equipment properly and put it where it belongs when youre done. Clean it off when appropriate. Dont coach other lifters unsolicited, especially if they have coaches. And dont contradict that lifters coach. them online. Try ordering a half-size smaller than your street shoe. They should be snug enough that your foot doesnt move in them, and when theyre new, err on the tight side because the leather will stretch out a bit with use. Invest in good shoestheyll last a long time and their lifespan can be extended with repairs and resoling. What are some basic weightlifting etiquette rules in the gym and in competition? Dont do anything that will distract a lifter. The big ones are not walking or standing in front of a lifter when he or she is lifting or preparing to lift and being quiet during those times; this goes for the gym and competition. Keep your phone on silent. In the gym, always ask to use equipment or space even if you think another lifter is done with it; they may be using it again momentarily.
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How often should I train? Like how sore can you be and still show up? How often you train depends on many things, such as what youre training for, how advanced you are, and how old you are. That said, you can train when youre sore. In fact, moving is the best thing you can do for soreness. If youre really sore, dont train as hard, but do something. Training frequently will improve your ability to recover. I get to do lots of heavy-for-me doubles and triples, but the weights still relatively light... how many weeks/ months/etc. until this actually starts helping me with my sport? The weight not being remarkably heavy doesnt necessarily mean its not helping you improve your athleticism. Also, if the weight feels heavy for you, its heavy. Theres no magic numerical threshold where training suddenly becomes effective. It would be like saying the weights a 125 lb. woman are lifting are not effective because theyre less then the weights a 225 lb. man are lifting. What are light weights with many reps vs. heavy weights with few reps doing to your muscles? Which is better for building strength? Depending on how light and how many reps, theyre developing muscular endurance and/or encouraging sarcoplasmic hypertrophy and strengthening connective tissue. Heavier weights are generally improving neurological function to increase strength and power and encouraging myofibrillar hypertrophy. The latter is better for increasing strength, but both have their places. Lifting Large ;) - so all the cues of get back up top, shoulders back up top, keep the bar tight to the body etc. etc. etc. are all great, and I must be doing them wrong, but I feel like my lady friends are still in my way. Especially during pull exercises. *cringe* nothing more embarrassing then doing a pull right into your ta-tas in a gym full of men....... Please help! I need to learn to keep my lady friends in check so I can continue to lift bigger weights! - of a different kind ;) Invest in smaller sports bras, which may be uncomfortable, but more comfortable than collisions with a
barbell. You can also double up on sports bras. Basically, strap those things down as tightly as you can. In the snatch or clean, your mechanics need to improve. You need to move your body out of the way of the bar on the way under, and your lady friends are considered part of your body. Try some tall snatches and tall cleans to practice. If youre hitting them on pulls, add more weight so you cant high-pull it. How do you determine whether an athlete should stick with their bodyweight/weight class, increase to a heavier weight class or decrease to a lighter weight class? First you have to evaluate how competitive an athlete can be at the current weight class. The height of a lifter relative to the weight class will largely determine how effective he or she can be. You can see how you stack up with other lifters in your weight class casually, or you can actually find height ranges for each weight class put together by Soviet researchers. Next you have to consider how easily a lifter can gain or lose weight. For some athletes, moving weight classes will be prohibitively difficult, in which case the issue is moot. Also consider how a lifter feels at a given weight. An athlete may seem to need to increase a class or decrease a class based on height, but when its tried, the lifter feels terrible and doesnt move as well. This has to be considered along with the height indices to get the full picture. Is it better to do two-a-days a couple days a week if youre training in another sport, to have extra rest days, or would you just stick to 3X Oly and 3X other sport? Most athletes who have reasonably sound training, nutrition and rest regimens can handle training 5-6 days/week, so the two pursuits can be split into individual days. Double days would be appropriate if combining two relatively short workouts, or if scheduling outside the training itself requires compressing the training into fewer days per week. Is it better to go through bulking/strength and cutting/maintenance phases or just to stay close to your weight class while training? Which will yield the greatest net strength/power gains?
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I prefer lifters to stay close to their weight class limit. You can still alternate strength-emphasis phases with more classic-lift-emphasis phases (as normally occurs in weightlifting macrocycles), but you dont want to treat it like bodybuilding and gain a huge amount of weight just to cut down. There is really no off-season in weightlifting, so the scheduling is much different, making such swings in bodyweight much tougher and less effective anyway. How do you get the bar to the hip on cleans? The only way I can manage is a very minute break at the elbows. It feels like a much more solid position because Im able to hit much higher but I know that will only go so far as my biceps will eventually not be able to pull. Ideally you can keep the elbows straight and the arms relaxed and still have the bar contact closer to the hips. The three basic parts of this are having a wider grip, retracting and slightly elevating the shoulders near the top of the pull, and staying over the bar longer. These things will all allow the bar to come into contact higher on the thigh. I can power clean way more than I can front squat. Whats my problem? You need to squat and clean more and power clean less. This is a much simpler problem than many people in your position believe it to be. More emphasis on squatting will increase your squat strength. More emphasis on power cleans will just increase the gap. Back off the power cleans for a while and do only cleans until you improve the ratio. Can I still do two or three conditioning workouts a week? You can do whatever you like, but understand that the greater the specificity of your training, the greater the rate of improvement will be, and the greater the ultimate degree of development will be. Aside from that, your body will be able to handle a certain total amount of training in a given period of time. Doing 2-3 conditioning workouts per week means the amount of weightlifting training will have to be reduced to accommodate this, which means less progress in weightlifting.
How beneficial are overhead squats? How beneficial or necessary they are depends largely on the athlete in question. For newer lifters, theyre very helpful if not completely necessary. For more advanced athletes who are technically proficient, adequately mobile, and are strong in a manner specific to weightlifting, they may be completely unnecessary. Will knee wraps make me stronger? Technically, no. They will allow you to squat more by helping you rebound from the bottom position. Squatting more weight will help you get stronger, generally speaking. The caveat is that the additional strength you develop in this manner will be incomplete in a sense because the wraps will reduce how much muscular force is needed to perform the movement in the lowest position of the squat. This is not necessarily a large amount or a problem, but you will notice a significant difference with and without them. How often should you max? It completely depends on the level of athlete, the goals for the training cycle, the date relative to competition, the size and age of the athlete, etc. During competition or pre-competition training mesocycles, a lifter may take max attempts multiple times per week. During preparation mesocycles, its likely a lifter will not attempt max lifts for as many as 4-12 weeks. Obviously there are different programming styles, and some would have you taking max or near max attempts 3-6 days/week indefinitely. Each athlete needs to find what approach is most effective for him- or herself. What is the best jerk method? Squat style or split style. The split jerk is by far the most common choice of competitive weightlifters for very simple reasons. It allows a lifter to get fairly low under the bar while still being able to stand again, creates the broadest base of support possible in all directions, requires the least flexibility, and has the largest margin for error. The power or push jerk must be more precise in terms of barbell placement overhead and body position and the bar must be driven higher. The squat jerk requires
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the same kind of precision of bar placement but also a degree of flexibility that few lifters possess, along with requiring a huge amount of leg strength to be able to stand from potentially a dead stop at the bottom of a squat with a weight that you likely just struggled to clean. Should you snatch or attempt to snatch if you have limited overhead mobility and a crappy squat? You can do light snatches or power snatches to start working on the mechanics, but you should not be lifting heavy weights (even relatively so) if you dont have a structurally sound overhead and squat position. In terms of developing/perfecting form...when/how do you differentiate between those who need to improve by just performing the full lifts more frequently, and those who need to supplement with auxiliary lifts/work to address weaknesses? Case by case ultimately, but I dont believe any beginner who is in that much need of technical learning or improvement should be just doing the classic lifts. Even Ivan Abadjiev, the coach who created the Bulgarian system, has said explicitly that its not appropriate for kids and beginners. New lifters need to perform the lifts, of course, but accessory work like squatting, pulling and pressing variations will always have a place in their development. Generally, the newer the lifter, the smaller the volume of the competition lifts and the greater the volume of accessory work.
It seems Im everything but explosive & am more slow twitch! How should I approach weightlifting to get the best results? Basically the same way as everyone else, you just wont ever be as explosive as someone born with a higher ratio of fast-twitch muscle fibers. You can help yourself a bit by reducing or eliminating slow-twitch training (e.g. endurance and high-rep work), doing more explosive accessory work like jump variations, and training with lower reps, always focusing on maximal concentric speed. Does weightlifting make girls look manly? No, testosterone does. The majority of women will never have enough testosterone to have truly masculine physical development without exogenous supplementation. Additionally, manly is a rather subjective description. If by manly you mean having any kind of visible musculature, then yes, weightlifting will probably make you look manly over time. However, I would say that, while not unheard of, this is a severe opinion and women, from my perspective, look better and still completely feminine with some muscle. Women with no muscle dont look more feminine, they just look prepubescent.
Greg Everett is the owner of Catalyst Athletics, publisher of The Performance Menu and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches.
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STEVE BAMEL
10 Things You Can Learn from a Collegiate Strength & Conditioning Program
Its easy to go onto YouTube, do a search and see crazy, inspirational, well-produced workouts from a collegiate strength and conditioning setting. From football to basketball to baseball, youll see tire flips, presses with chains, tug of wars, things done with logs, people dressed in camo, etc., but is that what goes on day to day? Sorry to break the news to you but, typically, no. Those video workouts typically make up less than 5% of total work performed by an athlete over their career. So instead of stealing things from the latest crazy video that was produced to get the fans in a frenzy for the upcoming year (when they know good and well that their team sucks), steal things from the other 95% of an athletes training. In no particular order, here are the Top 10 things you can take from a collegiate strength and conditioning program.
2.Program. Instinctive programming is nonsense. Not

sure what instinctive programming is? Good. It refers to the coach or trainer who thinks up workouts in their car on the way to the gym. They call it instinctive programming to try and make their haphazard approach seem more than what it really is, which is shit. I dont care who your programming god is. Prilipin, Zatsiorski, Siff, Simmons, Kraemer, Stone. If you are not programming with purpose, then your athlete is not getting as good as they possibly could be under more direct programming. And dont give me any bullshit about how great the results are that youre getting from your instinctive programming. All exercise works and will yield results, but only smart programming will yield continual results over time.
3.Goal Setting. We allow our athletes to set their own

goals, with our help. Its important for the athlete to set up their own, individual goals, because a true athlete and competitor will stop at nothing at achieving these goals. Athletes needs both short-term and longterm goals, as well as achievable and reach goals. An achievable goal is typically a short term goal that we can cross off the list, hopefully soon. A reach goal is a long-term goal that may or may not ever happen, but gives the athlete something to strive for. These goals help keep the athlete motivated when the going gets tough.
1. Coach the athletes; dont make them your training

partners. It is impossible for me to get the most out of an athlete if we are both working out. If its a squat day, and I am focused on my next set, I am sure as hell not as involved as I am supposed to be with their next set of squats. I am a coach. I am paid to get the athletes better, not myself. No one cares if I hit a new PR (outside of me), but a ton of people care if an athlete hits a new PR. Make your athletes and clients training and success your priority.
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4. Warm up, band stretch, and foam roll, every day.

We do these things with our athletes, at the very least, every day we workout. If an athlete feels good physically, then they will be in a better mental state and, hopefully, perform better. If they feel run down, performance will suffer. Dont be mistaken. In addition to these three things, we do ice baths, contrast baths and showers, Epsom salt baths, massage, and presentations on proper nutrition and sleep. A good warm up/band stretching/foam rolling routine will help the athletes feel better and get them to buy into other modalities.
will lose. At the same time, the good old fashioned morals and attitudes that this country was built on are still the stepping stones for success. Dont spend time on the internet blogging and talking shop when you could be doing that with people in your community. Grow your brand, but do it in a way that benefits both you and the community around you.
8. Its a lifestyle, not a job. No one goes to a toothless

dentist. You have to live a healthy lifestyle and be an inspiration to your athletes. If youre a do as I say, not as I do coach, you will not reach as many people as if you were in it, living it with them. And you dont need to be perfect. Tell them about your diet slip-ups, and how you did nothing but lie by a pool on vacation and drank daiquiris watched the sunset. It will humanize you in their eyes, and give them someone that they can respect, and try to emulate, instead of you setting an incredibly high bar that few of them can ever achieve.
5. Talk to your athletes. Any coach worth his or her

salt should talk to their athletes, every day. Get a feel for their personality. Understand if they are someone that needs to be coddled or needs to be kicked (figuratively). But this is a give and take process, and I let them know this. I talk to my athletes daily. However, I treat freshmen different from my upperclassmen. Because freshmen are new to the consistency of a college training regimen, they dont have any points of reference. Therefore, no matter what they say or feel, they have very little to no influence on what they do until they have gone through at least 12 months of my programming and a full season. Its at that point that I will slowly start to allow them to give me feedback to how they think the workouts are going, how they are feeling and if we need to make any manipulations to their individual training.
6. Be smart with scheduling. You are not a machine. If

theres one thing that I know for certain about myself, its that I am a much better, more effective coach and motivator the fewer hours I work. I am a champ for 4045 hours a week. From 45-55, I can get the job done better than most. More than 55 hours a week, and I am just going through the motions. I know, I know, youre amazing. You consume a gram of caffeine a day and you are spectacular. Sorry to point this out, but youre not, and Im sure your athletes/ clients like you much better, and youre more effective, when you are rested. Schedule your athletes in blocks so that you can get in a groove on the floor, and then retire to your desk to program, relax and get up for your next group.
9. Get continuing education, from everywhere. Too many coaches fall in love with one particular way of doing things and then get all their information from that source or sources like it. You are not learning anything new, just the same old stuff repeated. You are not getting any better and you are certainly not bringing anything new to your athletes. Powerlifting, Olympic lifting, bodybuilding, paleo, ketogenic, Crossfit, you should be stealing, er, learning, from all these things (among others) to help get your athletes better. 10. Love what you do. The old saying is true: love
what you do and you wont work a day in your life. I will never be rich, I will never have the nicest car, but I live every day to the fullest and love what I do. We are lucky. We dont sit behind cubicles, we dont wear ties to work, and we can get tattoos without being overly scrutinized. What more could you ask for? Being to implement these 10 things, and you will see your athletes and clients get to another level.
Steve Bamel is currently the Director of Sports Performance at the College of Charleston. Prior to the College of Charleston, he was the Strength and Conditioning Coordinator at the Olympic Training Center in Chula Vista, CA. He has a Masters Degree in Exercise and Sports Sciences from Florida International University and is certified by the National Strength and Conditioning Association (CSCS) and the Collegiate Strength and Conditioning Coaches Association (SCCC).
7. Its a changing world. Roll with it, but dont lose focus. Between the social networking, the internet, DVRs, cell phones, etc., this world is ever changing. Dont fight it, because in the words of Ivan Drago, You
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YAEL GRAUER
HOW TO READ A SCIENTIFIC STUDY PART 1: TIPS FROM THE PROS

When you come across an online health article or blog post citing a scientific study, its important to have some strategies to put alarming claims or statistics in perspective. This month, well look at a handful of suggestions from those in the know. I spoke with Reuters Health executive editor Ivan Oransky, MD (who also teaches medical journalism at NYU), San Diego-based strength coach Brian Tabor (M.S., Exercise Physiology), Examine.coms lead research editor Kurtis Frank, and Ph.D. candidate Bret Contreras (who cowrites the Strength and Conditioning Research Review). Next month, well wrap things up by looking at the differences between all of the types of studies out there, and what their individual strengths and weaknesses are, as well as breaking down the different sections of a study, and defining some common scientific terminology. (Feel free to send your most pressing questions to yael@yaelwrites.com.) Okay. So youre sitting at your desk and checking Facebook, when along comes the headline, Eating Red Meat Will Kill You, Says Science. (This is an actual headline. Check for yourself.) For the next three hours, the blogosphere (read: echo chamber) is repeating the claim, and your inbox is getting filled with messages from your vegan aunt and vegetarian neighbors. Whats a Performance Menu reader to do? Here are some suggestions to heed the next time this happens to you.
1. Read the actual study.

Whether youre reading about your impending doom from last nights steak dinner, or come across headlines about how your risk of heart disease could decrease by 500% because of a magical supplement, looking at the study is always a wise first step. If the claim seems too good to be true, seek out the actual article, Bret Contreras advises. At the very least, pull up the abstract, but ideally, you should read the full paper. Many papers are available for free, or can be accessed through educational institutions. Studies can usually be found on PubMed, or if you look for new studies on websites such as ScienceDaily, they will link to the actual study directly.
2. Put statistics in perspective.

Ivan Oransky adds that its important to look at absolute risk, rather than relative risk (e.g. doubled the risk of cancer.) Was that a difference between 1 percent and 2 percent, or 20 percent and 40 percent? Same doublingcompletely different significance, he points out. Kurtis Frank agrees. Percentages are the worst offender here, he said, using growth hormone research as an example, where circulating levels of growth hormone are so small normally that a small insignificant spike can reach up to 100-200% of baseline. A small number doubled is still a small number sometimes, he adds.
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3. Learn to love the number needed to treat (NNT) or number needed to harm.
This would show how many people would need to be treated to see one person benefit (or be harmed). Its an easy calculation, and a very elegant way of saying just how many people would need to be treated to see one person benefit -- or be harmed, Ivan Oransky explained. The calculation (prominently displayed in slide 32 of Oranskys Evaluating Medical Evidence slideshow, is -100/absolute risk (as a percentage.)
Also, when the journalist falsely says cause or creates (denoting causation) and then quickly switches to the researchers opinions, it creates the illusion that the researcher also shares this opinion. Sometimes wordplay can be used cunningly or perhaps accidentally to make correlation seem like causation, and to associate claims with the researcher. Be careful around quotes, Kurtis Frank warns. 6. Beware of oversimplified articles, where nuance and accuracy are sometimes lost. Sometimes information is cherry picked to support a specific opinion or create a compelling headline. An important part of science writers jobs involve explaining science clearly, often using anecdotes. But sometimes, the accuracy and nuance can be lost in the process, when conflicting studies are glossed over in an attempt to package research in a way that is easily digestible for the reader. Some topics have such a vast database of research that it is difficult to mention all the opinions on the subject and impossible to mention all associated theories without writing a novel, Kurtis Frank says. Additionally, some topics that are more microscopic in nature (and tend to have longer terms or acronyms used) just cannot be simplified without being at least somewhat falsified. Brian Tabor points out that writers with a goal in mind or something to sell will always have a particular bias and may cherry pick the studies they use to support their claims. The beauty of peer reviewed research journals though is that all the info is laid out for anyone to make their own judgments, so you can do your own searches and find conflicting research if it exists. The problem with this though is that it is often written at a level that is difficult for many to understand well and it usually makes for pretty dry reading material. It is the job of writers to put the information into simple language without inaccuracies, and if their goal is to educate without an opinion or bias they should be able to clearly communicate the conflicting research as well. (Tabor recommends exrx.netas an example of an unbiased site.)
4. Put studies into perspective.

Whenever something says that research proves another thing, I immediately put on my skeptic pants, Brian Tabor explains. Research very rarely proves something to be an absolute truth. It tests ideas and is typically expressed in terms of statistical significance and differences, but that is not proof. It is merely supportive evidence for a particular theory. It takes large amounts of supportive proof from multiple studies over time to begin to prove something and there are likely conflicting results in other studies. Just beware of claims that are proven by research.
5. Correlation vs. causation

Correlation means that two things might be related, but doesnt necessarily mean that one causes another. For example, if there are a lot of firemen when there is a large fire, that doesnt mean the firemen cause the fire, but that they are correlated (in this instance, because more firemen come to put out the fire.) Another example from an actual study was a link that was found in a study showing that young children who sleep with the light on are more likely to develop myopia later in life. However, a later study found that the link was actually between myopic parents and the development of child myopia. Myopic parents were more likely to leave the light on in their childrens rooms. Despite early reports suggesting otherwise, it is no longer believed that the light being left on caused myopia. (See Myopia and ambient lighting at night, Night-light may lead to nearsightedness, Night lights dont lead to nearsightedness, study suggests, and Vision: Myopia and ambient night-time lighting for the details.)
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7. Find higher quality sites as sources of information.

Weve already mentioned both Science Daily and exrx.net, so you have a head start on this suggestion. I would recommend having a collection of sites that are relatively unbiased as the top tier where you consider their information better and apply lessskepticism, and then put the others in the bottom tier, Kurtis Frank says. It is impossible to not get an unbiased source, so it would be good to just get the ones that are trying their hardest to work against their own bias (peer-review works great in this sense). Bottom tier is stuff that either doesnt have quality control (Livestrong) or is associated with a company (T-Nation); these sites can still have good articles and interestingly theories, and I cannot say they should be avoided at all. They should just be approached cautiously; the phrase a diamond in the rough exists for a reason, and sometimes you find awesome things in unlikely areas, he adds, and points out that the site he works with, Examine.com, is a high quality source of information. Our quality control is in part only accepting primary articles or peer-reviewed secondary information (think review articles or metaanalysis) and in how we work a bit on a Wikipedia model of user editing (although this is controlled a bit, to avoid vandalism). Id like to imagine we are one of the more unbiased sources out there, since we are not only not associated with any supplement company but actively avoid them like the plague since we fear it would ruin the quality of our information, he said.
9. One study is not the be-all and end-all. But grounding it in existing literature can help.
A single study never proves something absolutely. It just contributes data to the bigger picture, which will likely contain conflicting information. It is important to see how studies differ in their subjects, design, procedures, etc. to really get a clear idea of what all the different data suggests, Brian Tabor explains. And while you may find the data to point to a very certain conclusion, you should always try to keep in mind its not likely to be an absolute truth all the time. It takes years and years of research to consider something a truth. I mean, gravity is still a theory and we see it work nearly every second of everyday we live!
10. Be aware that some writers may not pay enough attention to the specific details of the research study.
Exercise research on strength training can have completely different results based on the experience of the subjects, trained vs., untrained for example, but often things like that are overlooked completely because writers often only have time to read abstracts or only read the discussion portion of the article, Tabor explains. Discussion sections are where the researcher gets to provide their personal interpretations of the data and is not necessarily gospel truth. Simply reading abstracts or discussion sections can create a lot of misinformation, he adds.
8. Recognize that scientists also make mistakes.
11. Older studies and animal studies are not necessarily irrelevant.
Although many science writers prefer to focus on the newest study on humans, just because a study is new, doesnt mean its best, Brian Tabor says. It may very well have new flaws that werent present in older studies. Its good to see if techniques or procedures have changed that make one study different from another, be it in animals vs., humans or new vs. old. Looking at multiple articles helps you gain a greater perspective to interpret the results as a whole and see a bigger picture than just a single study.
Scientists are human-beings too! They have biases and they commit errors. For this reason, the reader needs to understand the basics of scientific research in order to catch author mistakes, Bret Contreras says. One rule of thumb I use is to see how honest study authors are about their own challenges and limitations, and keep in mind that there may be others they may not have mentioned.
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Kurtis agrees. Older studies are always relevant, unless a newer study replaces it (does the same techniques and the same population, but with improved technology or statistical measures) or corroborates it (in which case, both studies should be viewed side-by-side). In some cases, if a research artefact exists (an error in experimental technique that was not realized at the time of publication) then the research may be invalid. Most newer studies with large populations fall into the corroboration one, where they merely replicate a pre-existing study but try to fix the errors of the previous study, inching towards the best possible conclusion.
Question everything to a reasonable extent. But we also cant simply reject research because we dont like the findings, Tabor says. Im sure there are undocumented conflicts of interest, but there always will be. Thats why its the readers responsibility to be a skeptic. Tabor further points out that it may be easy for groups to gain momentum by discounting studies due to bias, even if they dont provide much substantial proof for their claims of foul play. Critiquing studies scientifically is always a better approach than yelling loudly, so stay tuned for next months segment, where well break down exactly how to do that.
12. Bias is everywherebut doesnt necessarily discount study findings.

Sometimes studies are funded by organizations that may have a stake in what the research shows. Disclosing conflicts of interest is an important part of reporting, Ivan Oransky says, but such conflicts dont invalidate astudy; theyre just one more factor to take into account. And its not just financial ones to worry about; science is as cliquish and human as any other endeavor. Nostudyis perfect, and sponsorship is just one issue of many to consider. Still, Id have to say Im even more likely to be skeptical if someone doesnt disclose significant conflicts and I find out about them later. Trust but verify, he said.
Yael Grauer is a freelance writer and editor based in Minn., MN. Her health and fitness writing has been featured in Experience Life, Taste for Life, Black Belt, Ultimate MMA and Bitch Magazine. She works as a food blogger for City Pages Hot Dish, and profiles MMA fighters for Sherdog.com, where she also serves as the weekend editor. Yael enjoys cooking, vegetable gardening, hiking, and obsessively training in Brazilian jiu-jitsu. She can be found riding her bike to scout out independent bookstores and new cafes in the summer, and listening to bluegrass music with the heat cranked all the way up in the winter. Readers can follow Yael on twitter at @yaelwrites, check out her website and blog at yaelwrites.com, or send her an e-mail at yael@ yaelwrites.com. She likes talking to strangers.
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DANIEL CAMARGO
OLYMPIC WEIGHTLIFTING: THE JERK

Olympic Weightlifting is generally known for the two events, or movements seen in the Olympic Games: the snatch and the clean & jerk. However, when we take those movements and all the assistance exercises, for the purpose of fitness and functioning training, there are actually three movements to consider: the snatch, the clean, and the jerk. Sure, people treat the clean & jerk as one movement, and certainly for good reason, as the Olympic lifts arent considered complete until the barbell is over the athletes head. What must be understood is that when training in the clean & jerk, the clean serves a different purpose than the jerk and attention should be given to each separately. Doing so will allow for a solid completion once put together to make one single exercise. So how can this be accomplished? Lets discuss. If youve read any of my previous articles, you know I teach things the simple way, avoiding complication. So when it comes to the jerk, just worry about two things, dip & drive, then split. Thats it! Everything else will fall in line with practice.
The Dip & Drive

The dip & drive (or just a jump) is basically the slight bend of the knee (and I mean slight), followed by a reverse in direction towards the sky by extending upward. The most important thing to remember about the dip & drive is what I refer to as the imaginary line of symmetry that runs vertical from your ankle, knee, hip, torso, shoulders, barbell, through your ears and overhead. This is a straight line that you must stay in constant contact with during the execution of the
The Two Parts

Over the years of coaching Olympic weightlifting, its still a common theme that the simplest of all the movements causes the most difficulties. Technically speaking, the jerk is the easiest movement, containing the least amount of moving parts compared to the snatch and clean, as the mechanics change through those lifts. The jerk is a simple straight up and down movement with very little distance to travel, and yet many struggle in making it comfortable. The most common faults are (a) the lifter feeling forward when the weight is overhead and (b) the lifter muscles the bar up (or presses it up) instead of a fluid elbow lock out. Because of this, I always break up the jerk into two simple parts: (1) the dip & drive and (2) the split.
The Dip
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jerk, no matter how heavy it feels. Speaking of heavy, the ability to lift the weight overhead depends completely on the lifters ability to propel the bar vertically, with no horizontal movement. Deviating from the imaginary line of symmetry will send the bar moving in a different direction, and thus cause a struggle where there otherwise wouldnt have been. Stay straight up and down, or else.
No angle measurement, no degrees to calculate, no inches to determine and no geometry to figure out. Comfort! Youll know what feels right. Stop thinking so much.
As the dip (or drop) portion is initiated, the lifter needs to stay on his or her heels. Weve all heard the coaching cue stay back or stay on heels. What does this mean? It means the Now that the lifter understands combined weight of you and the path their body must take, the barbell should be distribthey should consider the grip of uted towards the heel of both their hands. Yes, its completely feet, not towards the balls of fine to have a wider grip in the the feet and definitely not the jerk than what was used for the toes. How come? Because it clean. No, its not necessary, so is the only way to remain on dont feel like you need to run to the imaginary line of symmethe gym right now and start modtry mentioned above. Drifting Clean grip vs. Jerk grip ifying your grip. Just know that it towards the toes at any point is common, and preferred by many lifters. Reasons will make you lose contact with the imaginary line of include the fact that a wider grip may allow greater symmetry and will cause you to run forward. Speakcomfort in the shoulders, a shorter distance to travel ing of forward, one trick to keep yourself back on your overhead and more stability in the overhead position. heels is to allow your knees to bow outward instead of Youre already top-heavy when in the overhead posiforward over the toes. Letting your knees shift out will tion, so having a wider grip will put the barbell a little keep your hips riding on the imaginary line of symmecloser to your head, giving you a greater sense of contry, which will also keep your torso erect. Ah, interesttrol. Well, how wide should my grip be if I decide to ing concept. Keeping your torso erect during the jerk change it, coach? Whatever is comfortable! Thats it! is an absolute must.
Effects of drifting towards your toes
Shifting your knees owtward
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We have all heard about the importance of the core in sports and fitness. Core this and core that. What exactly does that mean? Basically the stability of your trunk or torso. CrossFit does a great job of describing this, especially in their Level 1 Coaching Course. They refer to it in terms of your midline stability. In essence, picture your whole body. Now cut off your legs, arms and head, and what you have left are what coaches stress is your core. Its more than your abs, so if youre one of those people who do every ab exercise imaginable in order to strengthen your core, youre missing a ton of other muscle groups such as your chest, upper back, middle of back, lower back and obliques. If you understand this, then you understand that during the dip & drive of the Jerk, this core must remain solid, rigid and unbreakable. To soften it, most often collapsing the chest, will make the weight feel heavier than it really is. If your trunk is stable, like a pillar, you will be able to produce the right amount of force to propel as necessary. At this point, the athlete is in the drive portion of the jerk. The athlete should only travel a short and shallow depth. As stated in the definition, the dip is a slight bend of the knee. I realize its counterintuitive to think a shallow, quick jump can create a ton of vertical energy, but stay with me on this idea. Dipping too low becomes a squat, a squat is slow and static and using it for the purpose of the Jerk ends up looking more like a thruster. Energy is being produced into the barbell catapulting it vertically (yes, still on the imaginary line of symmetry). As its traveling past your face into the overhead position, there is one slight obstacle to worry about--the chin. If youre smiling to yourself while reading this, that means youve struck your chin with the barbell at least once before. Ouch. Guess what, me tooalthough its been a long time since. It doesnt matter, though, because you never forget it. Hopefully you didnt bite your tongue when you did it and all you suffered is either a mild abrasion or a crushed ego coupled with a little embarrassment. So, I have a trick to teach all athletes. At the moment before you commit to the dip & drive, tilt your chin up. You may still keep your eyes fixated on an object direction in front of you, which helps with balance. Allowing your chin to tilt slightly up with head rotated back, will clear the bar path making the obstacle less of an issue. Do not shift your head or neck back. Thats not quite what Im saying here, but rather a rotation up. Your head and neck remain in the same
Chin tilt
spot, horizontally speaking. Plus, some athletes find tilting their chin up, with eyes focused straight, actually helps them feel back on the heels to accomplish the tracking of the line of symmetry. (Theres that term again!) The last two aspects of the dip & drive are what to do with the arms and ensuring you complete the drive. Remember, the dip is the drop (or slight break of the knees) and the drive is the extension or jump. A common mistake athletes make is they engage their arms too soon in the process of the dip & drive. Energy should be transferred from the hips into the torso then chest and directly into the barbell. Trying to press too soon in the process blunts that powerful energy and inevitably ruins the lift. This is often seen when athletes are executing a heavy lift, in excitement, huffing and puffing, and under duress. They rush the need to apply force on the bar and begin pressing their arms before the rest of the body can finish its job. Try delaying the arms. Let the hips perform the dip & drive thoroughly to its completion at full extension. Then, at the last second, when theres no more force that can be applied to the bar, split (or catch the bar overhead for those doing push jerks, where there is no split of the feet).
The Split
Now there are some important aspects to share about in the split. First, the athlete should do everything he or she can to ensure that their feet hit the ground at the same time they lock out their arms in the over-
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The split, sprint position, and recovering from the jerk
head position. I often use the term lock & land to cue the lifter properly. The elbows and feet should hit simultaneously. Feet placement seems to be a struggle for many people. Which foot should be forward and which should be behind? The answer goes back to my comment regarding grip width. Comfort! Try switching both feet and see. Theres no right or wrong in it; its all about comfort. There are many ways to determine which foot you should try first. My answer is what I use consistently in my gym and its to ask the athlete to get in a position they would normally be in if asked to run a sprint. Chances are theyll automatically place one foot in front of the other in preparation for what would be an all-out race. Whatever stance they naturally place themselves in is a good indicator of what they feel powerful in. Start there. Recovery of the feet is the final stage in this game. Remember, keeping in constant contact with the imaginary line of symmetry, the best way to recover is what I refer to as the one-two process. The athlete should return the front foot where it came from first, followed by the back foot. The reason for this recommendation has to do with control. The lifter has more
control of their final position if they lead with their front foot than the back. Additionally, it will help stabilize the lifter back onto the imaginary line of symmetry if they had deviated. Once the feet are back together on the same plane, then the weight can be dropped. Primarily as a safety precaution, waiting until youre back in line to drop the weight will show the athlete has full control of the barbell. The bar should never be dropped intentionally during the split. After all, in the sport of Olympic weightlifting, dropping the barbell any time before the lifter is standing erect, with feet on the same plane, would denote a no-lift or failed attempt.
Daniel Camargo is a USAW International Coach and a 22year veteran in the sport of Olympic Weightlifting. As an athlete Camargo was a 3-time U.S. Junior World Team Member and represented U.S.A. in 9 other international competitions. He also set three junior American Records. Now in his 14th year as a head coach, Camargo has produced several State, Collegiate and National Champions, as well as 12 athletes who themselves represented the United States in international competitions. In 2009, he was selected as Team Leader and Coach of Team USA and spent 10 days in Romania where he led the U.S. Team to the Junior World Weightlifting Championships.
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ERIC AUCIELLO
THE POWER PROCESS

Toil is mans allotment; toil of brain, or toil of hands, or a grief thats more than either, the grief and sin of idleness. Melville Recently, I finished reading Keith Richards book Life, a great piece of work by the man who refuses to die. In one chapter he details his detoxification from heroin while exiled in Jamaica. He colorfully describes the experience as going cold turkey in paradise, a great line that, strangely enough, made me reflect on the current state of not only the fitness industry, but also human beings in general. In a figurative sense, cold turkey in paradise aptly describes the state of contemporary society. After all, were clearly fatter, unhappier and more maladjusted than our ancestors. This led me to the question, how do we, as human beings, better manage our existence and ultimately our happiness? The answer, my friends, is through exercise. For the past several years, the fitness industry has experienced a dramatic change. Weve seen a small exodus from the big box gym to independently owned microgyms. Microgyms are undeniably hot, which is a bit of a surprise when considering they offer fewer amenities than chain gyms, lower visibility (industrial parks, low rent districts and garages), Spartan training, medieval equipment and often a higher price tag. Yet waves of recreational athletes have made the switch, in search of direction, results and, in some cases, a sense of purpose. For decades, the franchise model Globo gym has dominated the recreational fitness landscape. These facilities offer lots of square footage, plenty of amenities and low entry points, all of which usually come with an ironclad recurring billing contract. The gyms themselves house a cluttered array of do-it-yourself style machines, little or no supervision, and watered down group fitness classes. The results, like the experience, are often bland, leading to poor customer compliance and, ultimately, a feeling of being unfulfilled. In stark contrast, microgyms are thriving. Their clients are seeing dramatic results and attendance is high. The typical microgym client is not only happy; theyve become a business asset by actively recruiting family and friends with a missionary-like zeal. The microgym segment of the fitness industry is clearly filling a need, which leads us to a bigger question: What are the microgym clients getting out of their training that the Globo gyms arent providing? Before I answer that question, its important to understand what most microgyms are all about. First, all microgyms are not created equal. Some offer welltrained professional staff and others offer slack-jawed dimwits and everything in between. This fact leads us to a strange phenomenon in regards to the quality of the product. Many consumers have become fanatical about their gym, regardless of its quality. This reality leads to a larger question: Why would a consumer not only accept a subpar training experience, but also actually sing its praises? The answer is complicated, but it directly corresponds to the human condition. Simplified, the human condition is a persons quest for the meaning of life. It primarily deals with the sense of curiosity and the need for gratification, while simultaneously addressing the inevitable thoughts of isolation and our anxiety regarding the inescapability of death. Im sure youre asking yourself, what does this have to do with a gym membership? Well, in the case of microgym, it turns out quite a lot.
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Hard-Effort Training: A Surrogate Activity

You know the guy. He probably works a few cubicles down from you and hes a fitness fanatic. On a daily basis he spews out, in painful detail, his hardcore training regimen and constantly raves about how awesome his gym is. In all reality, the microgym that your fanatical co-worker has been raving about probably espouses some form of hard effort training. Ive covered hard-efforts in a T-Nation article, Your Cardio Makes No Sense. In a nutshell, hard efforts are just what they sound like; theyre sweat-fests that result in an end-state of light-headed hypoxia, nausea and fatigue. Sounds great, right? Maybe. If youre one of those people who have never really enjoyed exercising, you may view this outcome as proof positive that fitness fanatics are truly crazy, but for many exercise enthusiasts, these hard effort training sessions have led to a form of zealotry and fanaticism that can only be interpreted as cult-like. The million-dollar question is why? Its just exercise, right? The reality is, whether they understand it or not, microgym goers and their hard-effort training offer more than just exercise. For many, they act as a powerful psychological ointment. These hard-efforts result in chemical changes within our body (dopamine, anyone?) that literally helps us manage being human. However, there are subtler and less literal factors driving the hard-effort addiction. These factors, in my opinion, are biological in nature, yet science hasnt provided us with much viable evidence of their existence. In fact, the ideals Im about to discuss were embraced by three of the oddest of bedfellows, Aristotle, Jesus and the Unabomber.
Yes, the Unabomber is insane, and yes, he lived as a hermit on the edge of civilization. However, throughout history, those that have lived on the outskirts of society often have the best views. I certainly dont condone his actions, but the guy did get into Harvard when he was 16 and I think the ideas behind his concept of the power process and its expression via surrogate activity are spot on. These ideas could offer some small redemption by helping people understand why they are drawn to train the way they do. After all, as the science writer Robert Wright observed in Time magazine, Theres a little bit of the Unabomber in most of us. It goes without saying; a crazy man first presented us with the power process. You may have heard of the Unabomber, Ted Kaczynski. Insanity aside, he believed, as do I, that human beings have a need (probably based in biology) for something that we will call the power process. This is closely related to the need for power (which is widely recognized) but is not quite the same thing. The power process has four elements. The three most clear-cut of these we call goal, effort, and attainment of goal. (Everyone needs to have goals whose attainment requires effort, and needs to succeed in attaining at least some of their goals.) The fourth element is more difficult to define and may not be necessary for everyone. We call it autonomy and will discuss it later. The concept of surrogate activity is a powerful one. It directly confronts the fact that humans no longer need to toil for their basic biological needs. Evolutionary psychology talks at great lengths about this phenomenon. In a nutshell, we no longer need to hunt or gather in groups for survival. However, the need to do so may still reside deep in our DNA and, when not fulfilled, it results in feelings of unhappiness. This lack of activity has led many westerners toward an unsettling state of human deterioration. The power process attributes this terrible state of man to a lack of goals that require physical effort, which can result in boredom, depression, over-eating, sleep disorders, guilt, anxiety, excessive pleasure seeking and, in some, anger. All of these are byproducts of extreme mental stress caused by societal norms and, in some cases, technology. So, it makes sense that when we train hard (surrogate activity) it fulfills our paleo-esque cravings to simply work and, in turn, it helps to quiet some of our inner demons.
Aristotle, Jesus and the Unabomber

I know, I know, just hear me out. Microgym training fills a void for many human beings by providing a sense of autonomy within a group, purpose, pride, excellence, and even what may be the most needed component for humans, fulfillment. Experiencing these feelings regularly via exercise often leads to an increase in ones perceived virtue or character. These are ancient ideas proposed by both Aristotle and Jesus, but it was the Unabombers manifesto that triggered a real connection for me, primarily relating to his concept of surrogate activity.
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Surrogate Activity
In his manifesto, the Unabomber described surrogate activity as, an activity that is directed toward an artificial goal that people set up for themselves merely in order to have some goal to work toward, or let us say, merely for the sake of the fulfillment that they get from pursuing the goal. Here is the rule of thumb for the identification of surrogate activities. Given a person who devotes much time and energy to the pursuit of goal X, ask yourself this: If he had to devote most of his time and energy to satisfying his biological needs, and if that effort required him to use his physical and mental facilities in a varied and interesting way, would he feel seriously deprived because he did not attain goal X? If the answer is no, then the persons pursuit of a goal X is a surrogate activity. So what does all this mumbo jumbo mean? For me, the concept of surrogate activity helped me to better understand and share why I participate in ultra-marathons. After all, Im 63, 220 pounds and, when compared to an elite ultra-marathoner, Im slow. Im naturally predisposed toward power sports, but Im old, so lifting and running is all I have left. This is where ultras come in. But, Ive been asked, ad nauseam, why would I subject myself to hours upon hours of painful physical and mental training in order to simply complete a race? The answer should be obvious. Racing and training act as surrogate activity for me. Its always been difficult for me to explain why I choose to participate in these suffer-fests. The truth is, they give me a sense of autonomy, a purpose, a goal. This gets me outdoors and provides introspective time alone. In the end, ultras give me a strong sense of fulfillment, while providing a primal calming effect. This sense of fulfillment can also be quantified as character. Obviously, an increase in character is a good thing; it makes me a better dad, husband, friend, coach and, ultimately, a better human being.
churchgoer, but a friend of mine recently gave me a book, After You Believe, that deals with the concepts of virtue and character. The author, N.T. Wright, describes character as the power of right habits. In the strict sense, character is what happens when someone makes a thousand small choices requiring effort and concentration in order to do something good, but it doesnt necessarily come naturally or automatically. Sounds a lot like training, right? By repeating training acts over and over, we build character and, eventually, a long-term commitment to a healthy activity that becomes second nature. This second-nature activity may provide a clue to true happiness. I believe that training and sport help to fill a void left within us by our ancient forefathers. After all, from a purely anecdotal standpoint, the unhappiest people I meet are often the most inactive. Part of the issue here is that they have always viewed exercise as a quest for physical aesthetics, instead of a necessary component of being human. We need to move; we are not designed to behave like sloths. Its pretty clear that this type of behavior blocks genetic expression and encourages disease (mental and physical). These ideas are not new; theyve been around forever. As Ive alluded to before, I distinctly remember character being espoused by my coaches as a child. Having character was foundational to my ideas of team and sport. I find it interesting when I speak to clients nowadays and see how their eyes light up when they talk about their childhood sports. Its obvious to me that these are happy memories about their childhood athletics. This is another important point; it seems that, as we age, many of us drift further and further away from the simple enjoyment activity once provided us. This is where the group exercise and hard-effort training effects play a role and, most importantly, its where community comes into the equation.
Communal Efforts
Over the past several years, its been difficult for many fitness professionals (myself included) to come to terms with the fact that many consumers are attending poorly run, sweatshop-like gyms in lieu of better available products. The gyms I speak of often put little forethought into planning and programming training sessions. Many of these sessions, unfortunately, have
The Sloth-man Prophecy

So, how can someone of such low character (Unabomber) inspire me to recognize the importance of virtuous training? The answer rests in the foggy memory of my past as a Catholic schoolboy (insert crass joke here). In all honesty, Im not exactly a steady
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a tendency to end in injury. So, why are these people who are supposedly seeking health, fitness and happiness willing to accept a subpar and dangerous product? The answer lies in the need of people to toil as a community. Based on the material weve covered so far, autonomous surrogate activity simply isnt enough for some people. These folks need more. They need a community to act as opium of the masses. This client needs to be part of something thats bigger, that offers the appearance of working toward a greater good. This idea, again, could be attributed to the remnants of communal work thats hiding in our DNA, possibly related to our ancient ancestors communal efforts. Whatever the reason, I think it explains the aforementioned behavior of sticking with it, even when it clearly isnt working. Its important to recognize that these clients behavior has nothing to do with fitness. Its more about sweating and socialization than actual training; this is an issue because attainment of goals is a necessary part of the power process. It should be obvious that its hard to attain goals without actually having goals or a plan to achieve them. Maybe I can provide a better picture. In my freshman year of high school, our football team stunk. We only won one game. But, we were a team, which in the simplest sense of the word means we toiled together for a common goal, the groups greater good. This comes with the obvious ramifications: a sense of family, camaraderie, caste structures, and accountability, which was fulfilling. It goes without saying that only quitters would have bailed on the communal effort, even though we clearly werent fulfilling our objective or goal, which was winning. Now, if we hypothetically remove the goal of winning and take a look at the activity from a logical point of view, it would have become, in Allen Iversons word, simply practice! In this example, it makes no sense to continue to toil for no reward. Training is no different. We need goals. To some degree, this is what we might see with the crummy microgym. The clients sense of competition, community and purpose is what compels them to profess the greatness of their gym. Some gym owners have used this to their advantage and project guilt on those who quit, rumbling on and on about family, etc. Its become downright clan-like in many major cities throughout the U.S., which is a shame,
because theyre only fulfilling some of the criteria set forth in the power process.
Understanding the process

I think a basic understanding of some of the topics weve addressed is important for any gym goer, owner and trainer. I hope these ideas can act as a powerful tool to help someone who is currently inactive or those that have fallen off their game, by providing them with the framework to take the necessary steps toward a healthier life. I think everyone in the fitness industry can benefit by recognizing that the training process encapsulates both physical and mental challenges. Ultimately, its hard to slay one without the other. So, you may be asking, whats the first step? If we think of training as building a house, the foundation needs to be solid. This is accomplished by embracing one of the many excellent barbell strength programs (Ex: Wendler 5/3/1) available. The most important part of this type of training for the average Joe is the sustainability and steady gains they provide. In this regard, its important to understand that longterm gains are sustainable long term. The hard effort crowd often misses this simple fact. It should be obvious that a strength and conditioning program requires some strength training. As a businessman and a realist, I like strength training because it leads to a higher client compliance rate. As a coach, I embrace it because power is dependent upon it. Strength training acts as a powerful mental tool because improvements are objectively measured, unlike aesthetic changes that are fairly subjective in nature. For example, the average soccer mom may not see immediate aesthetic change from training, but the quantifiable increase in strength can validate the power process. When clients embrace a strength-biased approach to fitness, it leads to the overall durability of the body, which is important when doing hard effort training. Most of the hard effort crowd would do well by implementing more strength in their programming. This approach would allow hard effort clients to better handle the rigorous conditioning sessions they experience in their micro-gyms. Most importantly, strength training jives well with the power process because it provides
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clients with goals that require physical effort in order to be attained. This outcome acts as a powerful mechanism of fulfillment that is needed by all humans who seek long-term happiness. As Ive alluded to before, another important part of training is work. Work acts as the mortar that binds the mental and physical components together. This is probably most obvious to those who have found themselves unable to train, possibly due to injury. These are usually trainees whove built a second nature work ethic through years of doing the right thing. In more cases than not, when these clients are unable to train, its the mental burden that becomes crippling. These folks may become depressed, angry and despondent when their training routine is upset. This is incredibly important to take away because the reality for most of us is that when we cant train, we arent happy. So, take the time to build good habits, find a gym that offers well balanced programming and support, be patient, and find a place where like minded people train and focus on long term sustainability in training. Use the power process as a guide. If you
have no goals, you cant put forth a true effort, and no effort equals no results. This is a guaranteed recipe for disaster when it comes to training. I think its important to embrace training as a surrogate activity. Its deeper than running and lifting weights. In this regard, training may act as one of the missing links necessary for true human happiness. I encourage you to share your training accomplishments and some of the theories presented here with those who need a push. They are the ones who can benefit most, and you can help them make that change. I also hope the grizzled veterans out there can use these ideas to help cope with time away from training. When an incident prevents you from training, find surrogate activities like coaching or mentoring in order to stay connected to the community of your brethren. Now get out there and train with purpose, and enjoy life through exercise.
Eric Auciello is a caring nurturer and a member of several 12step programs, but he is not a licensed therapist.
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COOKING WITH SCOTTY SCOTT HAGNAS

Curried Blackberry Chicken
Heres an unorthodox, nutrient-loaded recipe! Time: 40 minutes 2 lbs. chicken, diced 2 Tbsps. coconut oil or beef tallow 2 cloves garlic, crushed 1 tsp. turmeric 2 Tbsps. cinnamon 1 can coconut milk 2 cups blackberries 1 Tbsp. minced ginger 1 Tbsp. chili powder 1 tsp. garam masala sea salt Chop the chicken into bite-sized pieces. Saut the garlic in a skillet with the coconut oil over medium heat. Once the garlic begins to brown, add the turmeric and stir well for 20-30 seconds. Add the cinnamon and repeat. Now, add your diced chicken and mix well. Continue browning the chicken on all sides for about 5 minutes or so. Meanwhile, add the coconut milk, blackberries, and ginger to a blender. Process until smooth. Once the chicken has browned, pour this mixture into the skillet and simmer for 10-15 minutes. Stir occasionally, adding the garam masala, chili powder, and sea salt. Nutritional info: 4 servings at 9g carb, 40g prot, 40g fat.
Liver Burgers
Ive been trying to come up with new ways to get more liver into my familys diet. I can eat the stuff straight up all day, but I have to get creative and come up with ways to mask some of the strong flavors before the others will eat it. I suspect many of you may be in the same boat. Heres one of the ways I have found to work. The key is finding the right ratios of the meats and seasonings to work for you. Modify these ratios and seasonings as needed. Time: 15 minutes 1 lb. beef liver 1 lb. ground grass-fed beef 1/2 lb. bulk pork sausage (choose a flavor you like. I used spicy Italian) sea salt and pepper cooking oil (coconut, lard, tallow)
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Heat some oil in a skillet over medium. Add the liver; cook until it has browned on both sides. Remove the liver and cut it into smaller pieces. Place it in a food processor and chop into the consistency of ground beef. Be careful not to puree it as if you were making a pate. Add the chopped liver to a large bowl along with all of the remaining ingredients. You may also choose to add some additional seasonings here. I usually let the sausage take care of that for me, and just add the salt and pepper. Mix it all up well; form into patties. Cook the patties in the skillet for four or five minutes per side, or until cooked through. Nutritional info: 8 servings at 2g carb, 26g prot, 13g fat.
Heat the oil over medium in a large skillet. Add the sausage. Brown it on all sides, tossing often. Meanwhile, chop the three veggies separately in a food processor. Once the meat has browned, add all of the veggies to the skillet along with any other seasonings you wish. Cover and cook for 10-12 minutes, mixing often. Its ready when the vegetables have softened some, but still are a bit crisp. Nutritional info: 4 servings at 5g carb, 30g prot, 14g fat.
Ginger Stew
2 lbs. beef stew meat 2 large yams (orange), peeled and roughly chopped 4 large carrots, thinly sliced in a food processor 3 stalks celery, chopped 1-2 Tbsps. fresh minced ginger 1 can coconut milk 1 Tbsp. coconut oil Heat the oil over medium in a large pressure cooker. Add the meat and brown on all sides. While you are doing this, you can also prepare the vegetables. Add all of the remaining ingredients. Cover the pot and bring to pressure; cook at pressure around 10 minutes. Release the pressure, mix, allow to sit for a few minutes, and then serve. Great for a cold autumn evening! You can also make this without a pressure cooker. Cover and cook for 20-25 minutes, or until the veggies are done to the desired degree. Nutritional info: 6 servings at 21g carb, 27g prot, 30g fat.
Rainbow Hash
A veggie-loaded breakfast! Time: 18 minutes 1 1/2 lb. turkey sage sausage, bulk (or use sausage of your choice) 1/4 head red cabbage 3 large carrots kale coconut oil or tallow sea salt and pepper
Scott Hagnas is owner of CrossFit Portland. He is certified as a CrossFit level 2 trainer and Circular Strength Training (clubbell) instructor. He has been riding BMX flatland for 26 years and counting and has filmed/produced/edited several series of BMX videos, plus several training videos. He formerly competed in bicycle trials, placing second in amateur in the World Championships in 1990. Cooking is one of his favorite pastimes. Rainbow Hash
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PERFORMANCE MENU

JOURNAL OF HEALTH & ATHLETIC EXCELLENCE

ISSUE 94 . NOVEMBER 2012

10 weightlifting questions youre afraid to ask

30 COOKING WITH SCOTTY

17 how to read a scientific study part 1: tips from the pros

21 olympic weightlifting: the jerk

25 the power process

TABLE OF CONTENTS THE PERFORMANCE MENU

ASK GREG & AIMEE

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

when your best lifters are bad leaders

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

Betty and Veronica

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

Tip #1: Be prepared.

Tip #3: Celebrate the ones who deServe it.

Tip #2: Dont sell your soul.

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

And for the rest of you

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

weightlifting questions youre afraid to ask

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

2.Program. Instinctive programming is nonsense. Not

3.Goal Setting. We allow our athletes to set their own

1. Coach the athletes; dont make them your training

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

4. Warm up, band stretch, and foam roll, every day.

8. Its a lifestyle, not a job. No one goes to a toothless

5. Talk to your athletes. Any coach worth his or her

6. Be smart with scheduling. You are not a machine. If

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

HOW TO READ A SCIENTIFIC STUDY PART 1: TIPS FROM THE PROS

1. Read the actual study.

2. Put statistics in perspective.

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

4. Put studies into perspective.

5. Correlation vs. causation

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7. Find higher quality sites as sources of information.

8. Recognize that scientists also make mistakes.

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

12. Bias is everywherebut doesnt necessarily discount study findings.

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

OLYMPIC WEIGHTLIFTING: THE JERK

The Dip & Drive

The Two Parts

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

Effects of drifting towards your toes

Shifting your knees owtward

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ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

The split, sprint position, and recovering from the jerk

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

THE POWER PROCESS

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU

Hard-Effort Training: A Surrogate Activity

Aristotle, Jesus and the Unabomber

ISSUE 94 / NOVEMBER 2012 THE PERFORMANCE MENU