Young to Really Young: Beginning Olympic Weightlifting
https://ift.tt/31f31Rr A never-ending debate in many sports, but especially in weightlifting, concerns when a young athlete should begin training in the discipline. There are two schools of thought in this area and now to be a good time to take a look at each one.
Many decades ago when I first started training, the general consensus was that a man had to be fully grown, say around 17 or 18, before they could think of starting a competitive weightlifting program, i.e., finished puberty. (If you were female you needn’t have asked in the first place at the time.) Even then it was often recommended that prospective lifters do a year of general bodybuilding training before tackling the more challenging Olympic lifts. Back then it was still possible to produce world champions with such a late start few others started any earlier. No one was getting an unfair jump on the others. It was even common to see people taking up the sport in their 20s.
As the sport developed in the late 20th century it was soon realized that a person had to start younger if they wanted to hit the elite levels. This is true of weightlifting and it is certainly true of most other sports nowadays. When you stop and think about it starting to lift at 17 can seem ludicrous. Can you imagine if somebody had suggested to Mickey Mantle that he not play baseball until he was out of high school? How about telling the Williams sisters that they weren’t old enough for tennis even in their senior year of high school.
This way of thinking probably was a result of the ideas that weightlifting was purely a strength sport and that mature strength would not develop until someone was fully mature. Heavy training would surely damage teenage bodies even as farm youngsters were expected to do heavy work at an early age. It is hard to imagine their pop telling them to take it easy when doing their chores.
Elite Youth AthletesAs the late 20th century war on, it was apparent to even casual observers that elite level athletes were being produced at younger ages. This could be seen most dramatically with gymnastics and figure skating among others. It took a bit longer in weightlifting but it did occur eventually. Probably the biggest stimulus to this was the recognition of teenage world records in 1960 and the holding of the first Junior World Championships in 1975. While the Western world did have younger weightlifters, it was rare for any to approach that level. This was not so in Eastern Bloc where the sport was much more organized and junior competitions were common. But with the establishment of the Junior Worlds, the Western countries now had something to shoot for so the average age of weightlifting registrations started to go down.
As a result, there were a lot more 15 and 16 year-olds who showed up for competitions. One thing that shocked weightlifting around the world was the 1983 emergence of a 15 year-old junior world champion. Naim Suliemanoglu stunned the world with his long string of junior and senior world records. Since no one jumps to World's level with very little training, every coach in the world started to wonder just when did this young man start training if he could be a world record beater at age 15? There is no other conclusion but that such a lifter would have to have started even before puberty had set in. Conventional wisdom had always recommended waiting until puberty had ended.
It was eventually discovered that indeed these lifters were starting quite young and were very experienced competitors by their mid-teens. While many coaches were now eager to start training lifters at younger ages than previously thought possible, there were some who wondered if this was a good idea.
Those in the latter group argued that there were exceptions and this should not be used as a template for all young lifters. They were probably right to some degree as shorter lifters such as Suliemanoglu probably finished puberty at earlier ages compared to their taller peers. Another argument was that such early starts at specialized weightlifting training were not really necessary. It was pointed out that individual results eventually even out after a few years. The early bloomers would reach their point of diminishing returns early while the late bloomers would then finally catch up. This is true in many cases but those who favored earlier training had another argument.
The Role of Non-Specialized TrainingSome believe that it is better for young athletes to spend their pre-pubertal and early puberty years in a wide variety of sports which would give them a better athletic foundation of which to build on later when they do decide to specialize. They further argued that too early a start date can result in a lot of young athletes burning out with regard to their enthusiasm. This is especially true with those athletes who had a greater need for social contact with peers. They would be more drawn to team sports which have always been more highly valued by the kids themselves, their parents, and educators due to their ability to teach various aspects of teamwork and sportsmanship. This idea certainly has some validity especially if one comes across someone who has not been so socialized and then decides to try a more solitary sport like weightlifting. Egos can get out of hand with those who never learned to share with teammates. I’ve seen this many times and indeed such lifters would’ve benefited from some team sports experience.
Those who advocate for an earlier start concede that results may indeed even out over the years but there are still some advantages to their position. One of the major ones is that early starters early were able to maintain mobility, stability and flexibility as they progress to the sport. Most 10 to 12-year-olds still have very adequate flexibility and they do not lose this if they train regularly and work at maintaining it. This is especially important since school requires long hours of sitting at a desk with little physical activity. By the time a male student is a high school senior, he has lost much of his original suppleness. Even those who play football, basketball, or hockey do not have need to be all that flexible. Therefore, if such a student decides that he wants to be a weightlifter there will usually have to be some remedial flexibility work needed. This will take time that could be better used in more direct strength training.
You may have noticed I said ”male” in the last paragraph. With the advent of women’s weightlifting we now have a couple of interesting situations. For one, if a girl waits until a later age to start in most cases she is not as handicapped as a boy with regard to flexibility. Women are generally more flexible than men so they have an easier time taking up the sport and quickly learn the positions. Another advantage females will have is that they generally go through puberty earlier (and finish earlier) so they will be more physically advanced in development at the earlier ages (12-13). Of course this advantage will eventually be negated by the males’ greater testosterone, but it does give them a little edge in the early teen years and may help with keeping their desire strong.
Starting Young Promotes Psychological AdvantageProbably the major advantage of early starting though is psychological, not physical. Weightlifting involves lifting heavy weights overhead while jumping underneath to catch them. It looks pretty scary to the average, untrained individual who has never had any iron overhead. In contrast, it has been observed by parents that small children often have no fear of that which they should fear. They can be little daredevils. That same child by the time he hits his late teens has got far more brain cells working (hopefully) and will not be as foolhardy. For good and bad, these tendencies do affect performance in weightlifting.
A good lifter must eventually get over his or her fear of the barbell if they are to be successful. This fear must be overcome by all lifters but it is much more difficult for an 18 year-old who has never lifted before. Not so with the youngster who has been lifting since he or she was 10 years old. They have has lost that fear and they also have tremendous confidence in their abilities. Those in gymnastics are very aware of this. How many 20 year-olds would want to do a mid-air flip on a balance beam? Not many, unless they are crazy. But a girl who has been doing this since she was 5 years old will think nothing of it. Most Chinese lifters have been perfecting their technique since late childhood and have no fear of the barbell.
Youth Has Its AdvantageThe question about when to start weightlifting for youth is difficult to answer. However, after years of watching 16 and 17 year-olds lifting weights that are only a few kilos off senior world records, it appears that the early starting side of the debate is carrying the day. This is certainly true all of the countries that produce elite weightlifters. The competitive environment and their ability to recruit athletes leaves no other choice.
However, in those parts of the world where virtually professional weightlifting cannot be carried out to any great extent, we still have a situation similar to that which prevailed many years ago. There are many coaches would love to recruit some promising 13 year-olds but this is difficult in a country where there are other sports that are far more culturally supported and have a much easier time recruiting athletes of any age. While we have made some strides in recent years we just cannot compete with football, baseball, basketball, soccer, and hockey. Those are the glamour sports that are able to skim the cream of the athletic crop—at least up to high school.
We may still have to be content with gleaning those who realize that their retirement day in team sports will coincide with high school graduation. We will still have to try to fashion weightlifters out of a lot of athletes who have not previously lifted seriously until college. It can only be hoped that any athletic experience they do have will hold some experiential benefits for them.
Fitness via Breaking Muscle https://ift.tt/1hdUh1E September 11, 2019 at 08:29AM
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Angelica Teixeira is Putting in Work on Instagram
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The Relationship Between Training and Hypoglycemia
https://ift.tt/2IdO9LV Three years ago, I had to undergo multiple health screenings to stay on my father’s insurance plan. When the doctor called me back and told me I was hypoglycemic (meaning I have low blood sugar), I was surprised, but when thinking back it totally made sense.
According to Medical News Today, “Hypoglycemia occurs when blood sugar levels drop below 70 milligrams per deciliter (mg/dl). Severe hypoglycemia can be life-threatening if a person does not receive treatment. Treatments focus on returning blood sugar to safe levels.” When I asked my doctor what I needed to do with my new diagnosis, she recommended eating multiple smaller meals throughout the day and eating small, healthy snacks every few hours to maintain my blood sugar levels.
Prior to learning about hypoglycemia, I can remember occasions where I experienced different symptoms that I should have kept track of and notified my doctor of. The worst instance was when I was teaching a ski lesson and had all of the typical indicators: shaky, dizzy, unable to concentrate, trouble focusing my eyes, confusion, moody, and hungry. I pushed through it at the time, thinking I was just “hangry,” finished the lesson, and luckily only had a short drive home. I couldn’t eat fast enough and by the time my sugar levels started to even out, my body spent the rest of the day trying to re-regulate itself and I spent the rest of the evening in bed too exhausted to do anything else.
Over the past three years, I’ve learned what snacks help to keep me full the longest and I almost always have extra food packed just in case. I even keep a stash of jelly beans or (my favorite) Sour Patch Kids in my glove box for emergency situations. If I start to get too low, I know that the fastest way to get back to a healthy balance is with fruit juice—apple, cranberry, and grape are the ones I’ve found to be the best. Other snacks that are good to have on hand are bananas, trail mix, and energy bars like Clif Bars.
Working With Hypoglycemic ClientsI still slip up and find myself without extra carbs occasionally, putting myself in situations that I find to be frustrating and embarrassing. As a personal trainer, I hold myself to a high standard and know what my body is capable of doing. Recently I was biking and didn’t keep track of the last time I ate; I started to feel shaky, dizzy and felt cold and clammy. Instead of being able to complete the ride, I had to wait while one of my friends went to get the car. My body wouldn’t allow me to keep going. I blamed myself, apologized profusely to my friend, and felt my body trying to readjust for the next few days—I really had to keep track of how I was feeling and eat even more frequently than usual to stay in equilibrium.
When training a client living with hypoglycemia, The Personal Trainer Development Center states, moderate-level activities like brisk walking, light jogging, and cycling have a greater potential to lower blood glucose and cause hypoglycemia (depending on how diabetes is treated). Each person’s exercise regime should be modified according to his/her habitual physical activity, physical function, health status, exercise responses, and stated goals.”
Trainers need to respect their scope of practice and not overstep their boundaries. Refrain from advising clients on topics you are not qualified to work with, including (but not limited to) diet, medication, and other underlying health complications or injuries. As a trainer, be sure you’re prepared if your client does experience hypoglycemic episodes—have snacks or juice on hand, know how to spot the symptoms, listen to your client, and ask how they’re feeling throughout the workout.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe September 10, 2019 at 10:54AM
Flexible to Competitive Nutrition
https://ift.tt/2ZRgG3z If it fits our macros.
It’s a common term that's being used as the catchphrase for the new wave of eating. However, this is an old school phenomenon that your average gym patron can easily adhere to. In short, it summarizes the need to ensure protein, carbohydrate, and fat needs are met appropriately without neglecting key nutrients for survival.
In my recent article, the “Tao of Eating” I discuss what nutrition is and how to treat your meals. This is not an excuse to go on a binge of your favorite food and justify it by thinking that it fits your macronutrient requirements. Rather, this is an opportunity to have a reality check on your eating habits. You can also consider utilizing this method toward your competition goals as well.
The Role of a Clean Food SourceThe first requirement in “if it fits your macros" is if it comes from a clean food source. Often, we see our favorite athletes chow on donuts as a cheat meal to hit a carbohydrate goal or watch them grab a box of pizza and have a field day—and we think we can do the same. The key difference, however, is that their training requirements are much higher than yours.
Clean eating is often attributed to raw ingredients. In a fast-food age, we forget how much processing goes into basic food items such as bread or condiments such as ketchup. Therefore, the grocery list and ingredients label should look more like words a fifth grader can pronounce rather than something that requires at least a collegiate level of chemistry to understand. Adherence to clean eating is difficult and the flexibility lies with sources that appeal more to your palate. For example, instead of eating three chicken-based meals per day, alternate by having some fish, bison, or vegan alternatives such as tofu. By doing this, it decreases the incidence of failure.
If your goal is only for maintaining a generally healthy lifestyle, operate on a level that allows you to look to more options such as switching almond butter for peanut butter once in a blue moon. However, if your goal is competition, the fewer ingredients something has, and the more it attributes to a direct macronutrient count, the better. For example, bodybuilders may have a snack of only bison meat or cream of rice with almond butter to hit a protein goal or carbohydrate and fat goal, respectively. You needn’t compete however, in order to meet nutrition goals and this kind of thinking attributes itself greatly to body recomp. Clean eating runs on a spectrum and avoiding processed foods will reap long-term benefits.
The Role of Nutrient TimingThe second requirement is nutrient timing. The great debate exists around protein and not enough attention is paid to carbohydrates and fats. Nutrient timing is often attributed to insulin sensitivity, gastric emptying time, protein sensitivity, and circadian rhythm. In short, when you east depend on your ability to receive nutrients and put them to optimal use. For those on a busy schedule eating smaller, more frequent meals may seem best but isn’t a practical route. Instead, choose an easier to digest meal later in the day while eating your meals with more dense calorie counts earlier in the day.
Obtaining most of your carbohydrates near your workout time seems to be most effective in replenishing glycogen stores and more importantly keeping metabolic homeostasis. The same, however, is not true for protein. Protein speeds up digestion and having a consistent protein load throughout the day with a bigger spike post-workout seems to be the best way to create an anabolic effect.
Eating smaller, more frequent meals improves gastric emptying time and, as a competitor, this proves to be most useful. Competition, however, adds a level of complexity to micronutrients such as sodium, potassium, and calcium levels. Vascularity, hardness/dryness, inflammation, and water retention can all be manipulated (temporarily) by ensuring micronutrients are accounted for.
For more information on flexible nutrition feel free to slide into the DMs @flexx_fairbairn and follow me on my road to World Championships WNBF 2019. Fitness via Breaking Muscle https://ift.tt/1hdUh1E September 10, 2019 at 10:11AM
Eddie Hall and Paddy McGuinness Lifted Kettlebells With Their Manhoods
https://ift.tt/2A2BeYu Former World’s Strongest Man Eddie Hall makes sure to work out every part of his body—and we do mean every part. In a recent YouTube video, Hall and his friend, English comedian Paddy McGuinness, finished their back day by lifting kettlebells with their family jewels. Yeah, you read that right: they lifted with their manhoods. Gentlemen, brace yourself and check out the fun the two have at the 25:00 mark: It looks like the two tie one end of a rope to the kettlebell and the other to their …yeah. They then stand on a platform while hunched over, and attempt to stand upright. No surprise, it looks excruciating. Hall—who, reminder, once deadlifted 1,102 pounds—looked defeated by it. McGuinness “lifted” 4 kg (8.8 pounds), and Hall 6 (13.2 pounds). Look, we don’t think this has to be said, but please don’t do this at home. We’re not sure what possessed these two to do this, or why anyone would ever want to recreate it. Sadly, Hall and McGuinness are far from the first people to try this—and their lifts are not even close to the heaviest. In fact, Kung Fu master Ye Hongwei once dragged a helicopter for 33 feet with his genitals. Perhaps we shouldn’t be shocked, but there’s also a workout program for your penis. No, seriously.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 10, 2019 at 09:57AM
Olympia Weekend Kicks Off with Thursday Press Conference
https://ift.tt/34vvchb The wait is nearly over. Olympia Weekend officially gets underway in Las Vegas on Thursday at noon with the Olympia Press Conference at the Orleans Arena (free to the public). Anticipation is already growing with rumors swirling about a few surprises. Will fans finally get to lay their eyes on Hadi Choopan, the Iranian sensation who recently landed in the United States for the first time? Are the rumors true that this year’s press conference panel will also include a few of the world’s top female bikini & fitness stars? With a new production team in place, there are expectations of a different look and feel to the weekend’s annual kickoff event. Once again, the Press Conference begins on Thursday at Noon inside the Orleans Arena—admission is free! In other Olympia news, this year’s Amateur Olympia in Las Vegas is expected to welcome more competitors than ever before. The 2 day event takes place inside the Orleans Hotel on Wednesday and Thursday with IFBB Pro Cards on the line. Expo Opens Friday Morning at the Las Vegas Convention Center: The 2019 Olympia Fitness & Performance Expo opens its door on Friday with expectations of a major surge in star power. Confirmed appearances include Mark Wahlberg, Mario Lopez, Anderson Silva, Tito Ortiz, along with many of the greatest bodybuilding legends off all-time. The expo is also an opportunity for fans to meet some of the industry’s top fitness influencers, including Michelle Lewin, Cass Martin, Dana Linn Bailey, Mike Rashid and a host of online power players, including appearances by Jay Cutler, the Honorary Olympia Weekend Ambassador. Expo Passes and Arena Finals tickets can be purchased in advance at MrOlympia.com.
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 10, 2019 at 08:17AM
5 Reasons to Watch the 2019 Olympia Webcast
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Champion Powerlifter J.L Holdsworth's Tips on How To Revive Your Deadlift
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Courtesy of JL Holdsworth
J.L. Holdsworth (@coach_jl) is a strength coach and world champion powerlifter who’s squatted 905 pounds, benched 775, and deadlifted 804 during competitions. When he issues advice, it’s best to listen. So, when he mentioned on a recent episode of M&F’s podcast, Reps, that people everywhere are teaching and learning the deadlift incorrectly, we took note. Then we followed up to learn more. “Unless you're an elite level powerlifter, the way you’ve been taught [to deadlift] is often just wrong,” says Holdsworth, founder of the Spot Athletics gyms in the Columbus, OH, area. He mentions that physical therapists began applying pain-mitigating rehab strategies to basic barbell lifts, which filtered down to personal trainers and strength coaches. Squatting low, keeping your lats tight, and your chest up can reduce pain if you’ve injured your lower back. “This is in direct opposition to good form,” says Holdsworth. “It might help you to safely pick up a laundry basket, but it’s not how you deadlift. Anatomically, the lats are not built to retract or depress the shoulder blades. They are meant to abduct the arms to the body.” To get it right, he advises to keep your shoulder blades abducted, or rolled forward, and your lats long and tight, reaching down far for the bar. “It’s basic physics,” he says. “If you go chest up, it increases the length you have to pull the bar, and you’re forced to drop your butt lower. This takes away that pure hip hinge, and the hinge is what allows for better mechanics through the lift.” [RELATED1] Holdsworth says that few people made this mistake 15 years ago. Then, more people began visiting physical therapists, and PTs even started to have online presences where they could speak to mass audiences. “A lot these guys were really great at rehab and super well-intentioned, but inexperienced when it came to lifting heavy,” says Holdsworth. As the sports of Powerlifting, CrossFit, and Strongman became increasingly poopular over the years, compound lifts became more prevalent, even among beginners. “The demand for doing these lifts exceeded the supply for qualified teachers,” Holdsworth adds. This even impacted Holdsworth. After herniating a disc in his back in 2004, he enlisted a physical therapist, who gave him those same instructions—shoulder blades together, chest high. “It sounded good and came from smart people, so I switched the way I deadlifted,” he says. Then, during a 2010 workout with powerlifting icons Steve Goggins and Brian Carroll, he was put in his place. “They looked at me like I was crazy and told me I was doing it wrong,” he says. “I think I'm a smart guy, and I still fell for [the improper technique] because it sounded good." Once his form was perfected, everything fell into place—he was able to deadlift more weight more comfortably. How to Deadlift, CorrectlyFollow Holdsworth’s step-by-step instructions for getting it right:
Accessory Work to Help Your DeadliftOnce you’re deadlifting like a champion powerlifter, you can still hit a wall. That’s why Holdsworth recommends the below accessory work to help drive your strength gains:
[RELATED2]
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Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 9, 2019 at 03:35PM
Hadi Choopan Will Be Competing at the 2019 Olympia
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"The Persian Wolf" is in the United States and ready to take the stage.
Shawn Ray discusses the recent news that Vancouver Pro champ Hadi Choopan is in the United States and will be taking the stage in Las Vegas this year.
JW Player ID:
3CzOzpvw
Fitness via Muscle & Fitness https://ift.tt/2zjtGBz September 9, 2019 at 03:27PM
Alternatives to the Big 3 Lifts
https://ift.tt/2A0Q8hN You can’t go wrong with the back squat, deadlift, and bench press—the classic big three powerlifting movements. Train them regularly and you will gain strength, especially if you’re new to training.
But, not if these movements are causing you grief.
Whether due to lingering chronic injuries or a lack of flexibility, I often see people continuing to squat, deadlift, or bench press even when they’re in pain, or aren’t able to lift with safe mechanics, because they don’t realize there are other options.
If this is you, consider laying off whatever movement is causing you issues and consider other ways to work the same muscles, and even build considerable strength, without straining your body as much as the big three sometimes can.
Alternatives to the Bench Press1. Dumbbell Floor Press
I often have clients with chronic shoulder problems who complain that bench pressing aggravates their shoulder pain. Then they switch to the floor press—which reduces the range of motion and protects their shoulders while still allowing them to build some serious strength and muscular endurance—and suddenly they are pain-free.
2. Barbell Floor Press
If you’re adamant that you still want to use the barbell, try the barbell floor press instead of using DBs. Again, the reduced range of motion and more stable position at the bottom of the movement sometimes makes all the difference for those who struggle during a traditional bench press.
Alternatives to the Deadlift1. Elevated Deadlift
If your problem during a traditional deadlift with a barbell is that your hamstrings are so tight you can’t maintain a neutral spine at the bottom of the lift, lifting your barbell three to five inches off the ground is often all you need to be able to deadlift with better form while getting the benefit of the movement.
2. Back Leg Elevated Single-Leg DB RDLs
Single leg RDLs are great for building posterior chain strength, especially single leg strength, and for and ironing out muscle imbalances—but sometimes poor balance then becomes your limitation.
Elevating your back leg on a box solves the balance limitation and also allows you to load up a little bit heavier than you would with a single leg RDL. Focus on a perfect hinge and a neutral spine as you’re doing these.
Alternatives to the Back Squat1. Goblet Squat to Box
Similar to a front squat (but doesn’t require the flexibility to get into a perfect rack position), the goblet squat allows you to keep a more upright position than the back squat. This makes it a perfect alternative for those who experience back pain during a back squat.
I especially like goblet squats to a box because it ensures a consistent depth and requires you to stand up without using momentum from the stretch reflex you get at the bottom of a traditional squat. This makes box squats a lot harder to lift heavy and safer for those whose joints lack stability.
The goblet squat to a box is also very useful for beginners, as it helps engrain perfect squat mechanics a little easier than the back squat.
2. Weighted Step-Ups
For those lacking hip or ankle mobility to squat to depth, but still want to build strength in their lower bodies, weighted step-ups are an effective way to build quad, hamstring, and glute strength safely without requiring a ton of flexibility.
There are tons of variations of the weighted step-up: farmer carry step-ups, front rack step-ups, barbell back rack step-ups, etc. Play around with what feels the most comfortable to you.
The take home message: Be safe. Don’t risk injuring yourself even more just because you want to lift like a powerlifter. Select movements that are wise for your body.
Fitness via Breaking Muscle https://ift.tt/1GxgPEe September 9, 2019 at 09:08AM |
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