There are many people who write about weightlifting in the USA, but they don’t always agree with each other. There are intricacies in the set-up or pull that will set some coaches on opposing sides of the battlefield. Despite these differences, there are still aspects of programming and mechanics that should be universal. My pal Jacob Tsypkin, the hated YouTube sensation, does a nice job of summarizing these “truths” that should be accepted as self evident. Jacob has been learning and training under Glenn Pendlay at California Strength; he will be a very good weightlifting coach in the future.
Below are five important concepts that, when followed, will yield appropriate training and execution. Read the full article on Jacob’s blog/site.
#1: Position Is Everything
#2: Mechanics, Consistency, Intensity
#3: Regularly train at or near maximal weights
#4: Everything which is not a competition style snatch or C&J is an assistance exercise
#5: Never stop doing the full lifts. Ever.
Note that these concepts are specific to an Olympic weightlifter; some may not apply to a general strength and power trainee. Do you think Jacob left any important concepts out? What else would you add?
The “self-evident” truths, or undeniable facts, are usually helpful. When they contrast, reputation clears up any confusion.
As a beginning weightlifter with about 6 months in, it’s a process that’s easily overcomplicated. I know the more attention I give to advance my knowledge and understanding helps tremendously when applied to specific areas of concern, but maximal effort and focus during training is the only thing that makes a difference when it comes right down to it. You coaches help, because in the gym getting past a sticking point with the potential for frustration might require a cue, a related photo, visual diagram, drill, or one of a million things it seems-but the only way anyone has a chance to address it is to recognize what’s incorrect.
That being said, focus on correcting mistakes shouldn’t lead you to automatically assume your a piece of sumthin and are doing everything wrong.
Anyway there’s a lot more to be said and read about weightlifting-thanks for link to Jacobs blog! Gonna check out his stuffs
“Absorb what is useful, Discard what is useless, and Add that which is essential, that is your own” great points :)
Hard to argue with any of this really, therefore I approve.
You could easily replace snatch/C&J with “Deadlift/Press/Squat” and still have it apply.
#6: Steroids
First, I am a complete newb to strength training.
Not sure where to ask this but, My abs down the center feel crazy sore (muscle sore). Haven’t really experienced soreness like this. Front Squat 3×3 on Wed. Thursday ab center line sore. Friday still sore, but went for a back squat 5×5 PR only got 3, but matched my DL 1 RM PR afterwards. Today drove from MI to So. Indiana abs felt jacked down the center line.
Should I back off or is this normal soreness?
#6 Squat.
We can agree that, at the very least there is one essential “supplemental” lift.
Something to the effect of “Learn/understand anatomy” or “Learn/understand human kinesiology”, or simply, “Learn/undertand Human body mechanics”.
Becasue alot of what is written on the internet is based on hearsay, or, “I know a guy who said….”, and the list goes on. Execution should be based on facts and not opinions. Experience is valid if it is backed by facts.
#6 Athletes who are stronger lift more weight.
#7 Athletes who have better technique lift more weight.
Different coaches debate the relative merits of each, but the best weightlifters are both strong and technical.
There is a qualifier to your #6. Unsurprisingly, it falls under into the rule of “position is everything.” Athletes who are stronger in the correct positions lift more weight. A good friend of my is a 660 deadlifter, 495 high bar squatter, compared to my 500/415. We have the same max clean (300.) He has trained his clean enough that his superior strength should lend it self to a heavier clean than mine – but his very strong deadlift creates a big flaw for him, namely that he has a lot of trouble keeping his knees back and staying over the bar, which is what should happen in the snatch or clean. This is also the reasoning for the high bar vs. low bar squat for weightlifters: a very strong low bar squat often leads to a poor receiving position in the lifts, particularly the snatch. For the novice trainee, a good general strength program will suffice (is, in fact, necessary) for great improvements. The better the weightlifter becomes, the more he needs strength which is specific to the optimal positions for the contested lifts.
-Tsypkin
#6 regular tanning
^ yes
File under: “This is what we’re up against”:
http://lifehacker.com/5906947/lifting-light-weights-is-just-as-good-at-building-muscle-as-heavy-weightsutm_campaign=socialflow_lifehacker_facebook&utm_source=lifehacker_facebook&utm_medium=socialflow
Pretty solid trolling in the comments of this article.
-Tsypkin
#8 EAT
#9 Rest
#1 spandex
#2 techno music
#3 bad haircuts
keys to strength and jackedness
#6 Be Klokov.
#6 huge trapz
#6 Zubaz pants.
sort of goes with #1, but balance is everything. Look at someone like Dolega who has less than optimal positions, but is always in balance.
http://i.imgur.com/RjGE6.jpg
#6 befriend a sports medicine physician
#7 troll MobilityWOD.com
I started weightlifting seriously four months ago, and have a shoulder strain that has made catching the snatch nearly impossible. It may seem obvious, but injury prevention and treatment is as important, if not more important, than the frequency and intensity of your training.
Ok there are way too many #6’s in the comments, you people need to sort your shit out and start just continuing the list to 100, ok thanks live.laugh.love<3
Adequate rest and nutrion has to be in there.