Wednesday, October 7, 2015

More tired does not mean better

Joy shows full extension on the clean pull.
I'm having the hardest time convincing people the value of the "weightlifting box". That is the box you sit down on and relax between sets. Recovering between sets so that you can give it your best effort every time is much better than slowly degrading while you're struggling to keep up. You'd think that my job is to always push you to go harder and do more than you think you can, and much of the messaging out there makes people think that's the right way to get fit. However, most of what I do is tell you to take weight off the bar and do some more quality reps that feel too light, or to tell you to sit down and wait before you take off on your next sprint.

We are planning for the long term - 1, 2, 3 years out. Consistently showing up because you're not injured and not burnt out from winning the workout every day is going to do more for you than trying to get that next 1 pound PR every week.

One of my many subscriptions is to Vernon Gambetta, a long-time strength coach for many professional athletes and teams. He had a great post earlier this summer about how training is so much more than just getting tired. It's a long read, but well worth it when you're thinking about the programming you get. It's easy to design a workout that will crush anyone who walks into the gym, but it's much harder to design a program that will make you stronger and fitter. When we put "full recovery" or "70% effort" in a program, don't think of it was a waste of your time; think of it as preparing you for the long term.

There's much more to training - as a professional athlete or simply for your health - than getting sore or tired every day. Don't follow the hype or the fitspiration about "no pain, no gain".  Pain is not the goal; consistent progress without injury is the goal.

Don't be afraid to grab a box and sit down - down time is just as important as time on task.

October Olympic Weightlifting Clinic Series

Please join us for our fall weightlifting clinics this Saturday, October 10, and next Saturday, October 17, from 10:30-12. Our in-house expert, Coach Randy Hauer, will be teaching fundamentals and technique for the two Olympic lifts: the snatch and the clean and jerk. We work on these lifts in the S&C classes, but a more focused clinic will give you a chance to spend more time and really make progress on your form. This is a great opportunity for our new members to learn the basics and start ingraining good lifting habits, and it's a chance for those of you who have the basics down to improve your movement and polish technique.

Saturday, October 10: Snatch Clinic with Randy Hauer
free for members, $50 for nonmembers

Saturday, October 17: Clean and Jerk Clinic with Randy Hauer
free for members, $50 for nonmembers

Full Series (both Saturdays)
free for members, $75 for nonmembers

Sign up here - space is limited.
Workout
Press 5x3
Push Press 3-3-3
Jerk 1-1-1-1-1-1 (slowly work up to a single max effort)