Question: Hey Travis, hope I’m not late asking questions to make the blog post in leiu of Weightlifting Talk. Got a really good female powerlifter (prepping for IPL Worlds) that is struggling to stay back on he deadlifts. She looks like she’s set up in a good position with her shoulders above the bar, and arms vertical. Then her first movement is to raise her hips and shift her shoulders forward without the bar moving. Any tips/drills to use to prevent this from happening?
Here’s a link to a Coach’s Eye video of her lifting, if it helps explain things:
http://www.coachseye.com/neYY
Thanks a lot!
Answer: There should be a shift right before the bar leaves the ground from the balls of the feet to the heels! Another thing is to drop the butt and raise the chest a little more. Also if you flare your knees slightly, this will bring your hips closer to the bar. This will also change the center of gravity more in your favor. The Chinese do this with Olympic weightlifting. I’ll make a video later today explaining what I am talking about.
Question: Question for cancelled weight lifting talk. What is the appropriate level of intensity when training weight lifting? Coming from a cross fit background I have a hard time gauging how much rest between sets.
Answer: Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. I believe your question is more about work capacity and rest intervals. I would take about 1-3 minutes between sets because in a competition worst case scenario you will follow yourself and have two minutes between lifts. Therefore an average of two minutes will prepare your body for that two minute period. Let me know if this answers your question.
Question: Hi Travis. Love listening to you on Weightlifting Talk. I recently took Jon’s level 1 and loved it. My next is your powerlifting seminar. I like OLY but LOVE Power !!! I just started a new training cycle for a meet in November. I’m struggling with what to eat before I lift and after. I usually lift at 5:45 am. Today I had a whey shake and banana. I put in 1 1/2 hr of heavy bench & accessories. Then I had eggs, bacon and sweet potato fries. I feel totally wiped. Is there a supplement or something different I can do for recovery? Of course, I work 8-4 daily. So I cook ahead and re-heat a lot. thanks
I think your biggest problem is going to be getting enough calories. The first step to solving your problem is making a food journal and seeing how many you’re getting. My idea is you’re probably not getting enough. You’re probably under eating and not getting enough of good carbs. Starches are your friend so think sweet potatoes and carrots. You need to eat to perform. Another thing to look at is your sleep, 7 and a half to 9 hours wouldn’t hurt. I know that isn’t feasible for everyone but sleep is a huge factor in performance. Let me know what those calories per day numbers are and we can go from that. ~mobilitah Moses
Question: @JoshCanaris: @AttitudeNation @MashElite Q for today’s Podcast. Can Powerlifting movements (Back Sq, DL, BP, OHP) be trained every day (i.e Bulgarian?)
Answer: The problem with doing the Powerlifts everyday is the time under tension is so much higher than the Olympic lifts. The extra time under tension causes more hypertrophy than the Olympic lifts, so a little more recovery is needed. I believe that you can definitely perform the Powerlifts more like 3-4 times per week which is a lot more than people prescribed in the past. Of course you would want to wave volume and intensity both weekly and monthly.
Question: @DRHtraining: @MashElite have you written any articles about training for both weightlifting and powerlifting at the same time? if so can you post a link.
Answer: This is a great question, and no I don’t have an article. Most of my team trains like this, so we can be ready to taper for each. We are in to being strength athletes, and each of my athletes are designed better for one or the other. Caleb for example is a National Powerlifter, and a Collegiate National Powerlifter. As they advance normally they will gravitate toward the sport that they are better at. I’ve trained like this most of my life except for the six years that I dedicated to Powerlifting. Here is an example workout:
Monday
Snatch medium intensity
Squat heavy
Snatch Pulls progressing to Snatch DLs
Standing Military Press
Tuesday
Power Snatch
Power Clean
OH Squats
Jerks from Box
Bentover Rows
Wednesday
Clean & Jerk medium
Front Squats Heavy
Clean Pulls progressing to DLs
Bench Press repetition method
Thursday
Off
Friday
Max Snatch
Max Clean & Jerk
Saturday
Max Effort Squat (a version of squat)
Max Effort Bench (a version of squat)
Max Effort Deadlift (a version of DL)
Assistance (target what you are weak at)
Notice that you are Snatching three times, Clean & Jerking three times, pressing three times, pulling three times, and squatting three times all in five days, so it’s totally possible. For more precise programming email me at Travis.Mash@MashElitePerformance.com.
Question: Just started the #ANP programing!! Whats the best order when you have a slowlift, O-lift, and WOD on the same day…?
Answer: It all depends on your main goals and where you are in your programming, but if you take energy systems into consideration, O-Lifts, Slow Lifts, and then Met Con.
Question: What are you thoughts on the starting position in the C&J? Wide .. narrow? Does it depend on the lifter?
Answer: For the most part Close allows the arms to move quicker, but if you are mobile, a wider grip allows for a shorter stroke in the jerk. Wider also brings the bar higher on the hips in the power position.
Question: I have a question for you, and you can post it on weightlifting talk today. I won’t be able to listen, but I’d love to have this addressed. I have a talented female lifter that can go far in either powerlifting or weightlifting under the right guidance. The problem is that she has scoliosis. Her father is concerned about that factor as he should be. Realistically, how much of a limiting factor is the scoliosis in terms of competitive lifting, and should it keep her from competitive lifting?
Answer: First I have to say consult a qualified Doctor’s opinion, and for me I would have to know how severe. With that being said one of the greatest Powerlifters of all-time, Lamar Gant had major scoliosis. His torso would actually shrink when he deadlifted. I believe that it’s definitely possible. Here is a video of Lamar:
Keep the questions coming guys! I love it! If you are interested in a seminar, online programming/coaching, supplements, or t-shirts, go to:
www.MashElitePerformance.com
Or email me at:
Travis.Mash@MashElitePerformance.com
P.S. check out this video full of knowledge and awesomeness!