A new Optimism

2011 training got off to a great start, and I credit it to Ivan's sound, scientific training principles- Strategic direction.

Over the fall, we started a new cycle. When we did not hit goals as expected -- ie not completing 95% of lifts successfully, we took a step back and analyzed.

The first diagnosis was the squat: well, lets just say, slowly, and almost unknowingly, I was getting a bit more hooked on my spotter than I thought. Really, what is most critical is being able to hold proper back position at the bottom and through the hole of the squat. This part of the squat motion is the root of functional back strength and core strength-- if you cant hold this position in the squat, then your other positions in the lifts will begin to faulter. Everything in lifting goes back to your back squat.

Second diagnosis, the starting position and pull: so, if your back gets a little weaker, it will negatively affect your ability to hold your positions. And so, they will drift and compensate. This leads to inefficiencies in technique. The start position is not properly maintained leading to not staying over the bar logn enought o maximize your pull.

Third diagnosis, physical condition: the bad technique was givign me shoulder issues, causing me not to catch the bar properly, causing atrophy in the muscles of the upper back that I needed to be working and lifting with.

The fix- A strength cycle:
(1) higher volume squats, lowering the weight and doing 5's. First, starting at a weight that was slightly challenging to do 5 perfect repetitions with, then increasing by 5 kgs after 2.5 weeks.
(2) tons of lifts off the blocks. We started with power snatches and power cleans doing 5's with GOOD technique(never do more than 5 reps). Every 2 weeks, we reduced by 1 rep per set and increased the highest weight by 5kgs. The heaviest set was followed by a set at 5kgs less and 1 additional rep.
(3) snatch balances and push jerks got the upper back and shoulders in shape. Further, it reinforced the back positions in the back squat and full lifts.
(4) some bodybuilding-- additional abdominals and upper body work

We finished off the cycle by maxxing in the power clean and power snatch off the high blocks. The squats went up another 5kgs at sets of 4 repetitions (not a max).

In short, we got my back, abs, and legs a bit stronger so I could properly apply technique. Coupling this with the block work, my speed is just off the hook!!
Finally, we conditioned my body so it can take heavier loading--- that means it's time to start a new cycle!

Did I mention I also got a new haircut? I am so calling the Tron look for this lifting season. I'll post a new series of videos sans my pre-haircut bad hair.

The present state:

Now it is Janaury, and I can easily blow through the fall workout at greater than 95% completion rate. We already started a new cycle to prepare for the Arnold Expo in March. I feel so explosive and my positions feel more stable.

The funny thing is, my legs are stronger, but not insanely stronger with respect to how much easier my lifting feels. The more I talk to fellow lifters, the more I realize that I outlift people who squat an easy 20kg's more than me. So, now that we fixed the technique and speed, I'm gonna work on getting my legs jacked!

Most importantly, I am having great workouts. The most powerful ingredient to success is sucess. I know, it's circular. You need to have 2 weeks of successful workouts to get back on the success track(look-up brain plasticity).
I feel fantastic and excited about my lifting, like I can reach any lifting goal--and why the hell not!


For more technical terms on workouts... talk to Coach Ivan Rojas, his blog is www.ristosports.com/blog