Saturday, December 27, 2008
The Iranian athlete took three gold medals in the +105 kg category when he managed to lift 206 kg in the snatch, 245 kg in the clean and jerk and 451 kg in total categories on Monday.
Saturday, December 6, 2008
Thursday, November 20, 2008
Thursday, October 30, 2008
Wednesday, October 15, 2008
Thursday, September 25, 2008
2008 World Masters Weightlifting Championships
Argostoli & Kefalonia, Greece
September 27 - October 4 2008
On a related note, LBH will be opening late (@7:00PM) on Monday, Sept 29th and closed on Wednesday, October 1st.
Thursday, September 4, 2008
Thursday, August 21, 2008
Monday, August 18, 2008
Sunday, July 20, 2008
Friday, July 18, 2008
Friday, July 11, 2008
October 25, 2008: Metropolitan Championships Competition at Lost Battalion Hall. Spectators welcome 10:00 AM - 5:00 PM. Contact meet director Joe Triolo for an entry form.
Tuesday, July 8, 2008
Monday, June 9, 2008
Thursday, June 5, 2008
Silver Medalist in Olympic Games (1948)
Bronze Medalist in Olympic Games (1960 and 1964)
World Champion (1951, 1953, and 1954)
1955 Pan American Games heavyweight champion
Silver Medalist at Senior World Championships (1947, 1962, and 1963)
Bronze Medalist at Senior World Championships (1964)
Thursday, May 8, 2008
Wednesday, May 7, 2008
Friday, April 25, 2008
He ran the Amateur Athletic Union's (A.A.U.) metropolitan area office for 20 years and helped found the Empire State Games, an annual statewide Olympic-type competition. A Weightlifting Hall of Fame member, Sablo was also honored with an Olympic Shield award by the U.S.O.C.
During WWII, he served as a physical instructor for the Tuskegee Airmen. In the years following, he served as a firefighter for the city of New York. He passed away on February 3rd, 2003.
Every year, a meet is held at Lost Battalion Hall in his memory. This year, the event is scheduled for May 3rd.
Friday, April 18, 2008
Monday, April 14, 2008
1. Get a coach.
2. Get a coach.
3. Get a coach.
Seriously. An experienced coach, one who has competed and trained competitive lifters, is the best way to learn the lifts by far. A book is not enough. Web assistance is not enough. A weekend seminar is not enough.
How do you find a coach?
This pdf is a club directory from USAW. GoHeavy.com's Olympic forum is a real gathering place for coaches and lifters. Search there or post a question asking about lifting in your area.
If you can't reasonably get coaching regularly, then books and videos can help, as can uploading your videos and asking for tips from one of the forums on the right of this page. And making efforts to get coaching in when you can is still important.
But these are all inferior to regular work with an experienced coach.
Friday, April 11, 2008
As far as shoulder flexibility for racking cleans goes, there are many stretches that are effective. Your shoulder routine should include:
1. Dislocates with a broom stick.
2. Rack stretches. Lock a bar into the power rack and have someone apply a steady, GENTLE upward stretch on your elbows. Keep the pressure on for 20 seconds, relax for 10 seconds then repeat a few times.
3. Practice power cleans with a light weight 20, 30 or 40 kilos. Do lots of reps and concentrate on whipping the elbows and keeping the shoulder girdle relaxed. Do the reps from the floor and try to do 6-10 reps a minute for 3 minutes or more. You can rest in the start position for a few seconds between reps. These should make you sweat but not tire you out.
4. If you can rack a power clean properly but can't rack a squat clean very well then your flexibility challenge is probably in the back -- maybe the rhomboids or the lower spinal erectors.
5. And of course, don't neglect the triceps. They need to be stretched too. Pull your flat hand (palm up) back and down on top of your deltoids. Hold the position for 20 seconds, relax for 10, repeat.
Wednesday, April 9, 2008
This time a good article on the how to's of the barbell row.
This is an under-utilized lift in most gyms.
Why are most people cable and machine rowing instead of barbell rowing? Because barbell rows are harder, and most people just don't want to work hard.
Friday, April 4, 2008
For an Olympic-style weightlifter, the squat is the king of assistance exercises. But at the end of the day, it’s just that – an assistance exercise. Don’t get me wrong, an Olympic lifter should strive to become an exemplary squatter, but not at the expense of padding one’s ego using big weights with poor range-of-motion.
Friday, March 28, 2008
Wednesday, March 26, 2008
Friday, March 21, 2008
Thursday, March 20, 2008
Wednesday, March 12, 2008
Tuesday, March 11, 2008
Backward chaining is one of the foundations of the Soviet Model for teaching the lifts. A sample progression, as recommended by former national team coach Alexander Medvedyev, would run something like this:
-Power snatch from hang position above the knees
-Power snatch from hang position below the knees
-Power snatch from the floor
From there, the progression to full snatch is forward chained:
-Power snatch from the floor
-Power snatch from floor to overhead squat
-Squat snatch from floor
It is also worth noting that the Soviet Model calls for learning the snatch before the clean. A topic for future discussion.
Wednesday, March 5, 2008
Monday, March 3, 2008
This is an old article I found on a page no longer hosted, so I had to find it using the way-back machine.
Basically an attempt to marry Dinosaur Style training with some Westside organization, it seemed a great take on lifting big for some real development in strength.
What I realized is that dinosaur training and the Westside system are much more similar than different. How so? Well,
Both emphasize heavy training. If I might quote the 2 'experts' of Westside and Dinosaur theory, Brooks Kubik says that "HEAVY weights are the name of the game. Never forget that. You need to train with heavy weights because doing so is the only way to build the strength of tendons and ligaments along with your muscles." Louie Simmons says that "We know best of all you have to train heavy-very heavy-and often."
Both camps dismiss the typical Western periodization, or cycling, model. Louie Simmons says that "It is my experience that all elements of training must be done simultaneously, or the training effects are lost very quickly", while Brooks Kubik feels that "Back-cycling to 60 or 70% of your max and then working back up is a waste of time. You are going nowhere. Most of your time is spent with poundages too light to test your abilities."
Both systems are devoted to exercises that are hard and heavy. Things like squats, deadlifts, zercher squats, front squats, bench presses, military presses, and reverse hyperextensions are lifts that build strength through compound movements. The exercises in each system are dedicated to building functional strength through a movement chain, not isolating each individual muscle group, unless that muscle group is a weak link. Similarly, because of the fact that training with machines is not as demanding as training with free weights, machines are not of prime importance in either system.
Both systems make use of particularly 'hard aerobics' as I like to call them. The sled dragging, wheelbarrow pushing, and walking lunges of the Westside system are very much like the sandbag carrying and farmer's walks of Dinosaur training.
DAY 1: Deadlifts, Front Squats, Bench Press, Bent-Over Rows, Bradford Press, Standing Calf, Seated Calf
DAY 2: OFF
DAY 3: OFF
DAY 4: Squats, Romanian Deadlifts, Close-Grip Benches, One-Arm DB Press, DB Extensions, Strict Curls, Grip Work
DAY 5: OFF
DAY 6: OFF
DAY 7: Speed Squats, Speed Bench, Power Cleans, Bent-Over Rows, Push Presses,Standing Calf, Seated Calf
DAY 8: OFF
DAY 9: OFF
Here's the archived version of the page. If anyone has info on the author, please share.
Wednesday, February 27, 2008
Reps and Sets for Strength and Power
Over the years I’ve tried many schemes of reps and sets in search of the best number and combinations in order to develop the greatest strength and power. I tried them on myself in the beginning, and then later when I became a trainer and coach, on my athletes. There are many different systems and combinations of sets and reps, and they all may work, but I’m going to tell you what I’ve had success with and why.
I’m a big believer in proper technique and form, at least to the best of one’s ability and physical capabilities. Therefore, I’ve found that doing doubles (2’s) with medium to heavy weights is the best way to get strong with good technique. The reason is that the first rep is no problem, but the second rep must be done correctly in order to be successful. If you do doubles, you must make the second rep absolutely as correct as you can or you won’t make it, or if you do, it will be sloppy.
Therefore, you use weights that are around 80–85% of your best single. This is a weight that you know you can do, so you aren’t afraid of it or you don’t have to use your entire psyche on the lift, but can concentrate on your technique, especially on the second rep. Also, you don’t take the first rep lightly, thinking ahead to the second rep, or you will miss it or do it badly and be unable to do the second rep. You must concentrate very much on the first rep and even more so, on the second rep. You want to make the first rep with your best technique and the second rep with identical technique. When you do these doubles, there is no rest between reps, only enough time to get set and go. The first rep you think about before you do it, and the second rep is pure reaction, you just do it.
The rest of this article and more tips from Jim can be read here on the ironmind website (a good source for lifting tools and strength equipment).
Thursday, February 21, 2008
Wednesday, February 20, 2008
Essentials of Weightlifting and Strength Training by Mohamed F. El-Hewie, MD.
Just purchased, so I can't comment on this yet, but you can see his forum and get a sample of his work here.
Strong Enough? by Mark Rippetoe. A collection of thoughts and essays. A very fundamental approach to getting strong via lifting heavy stuff - the only proven effective method..
Sold off. Not worth it.
Weightlifting, Olympic Style by Tommy Kono. The multiple world and Olympic champion (and former Mr. Universe) lays down the fundamentals in a very easy to read, informative and enjoyable book. Illustrative examples are taken from his own experiences. Might be the best book to start a lifter with.
The Weightlifting Encyclopedia: A Guide to World Class Performance
by Arthur J. Drechsler. Exhaustive and comprehensive.
From the Ground Up, by Dan John. A 97 page pdf free from the author's website. Informative and well worth the price. An excellent work that contains nuggets from his experiences and has a great orientation towards lifting and training. It was my first lifting "book."
Friday, February 15, 2008
In this post he describes his sequential exercise preference, from mobility to stability. From exercises requiring most coordination to least.
This movement hierarchy - from fine movements to gross movements - is a good ordering tool. It sets the trainee on the tasks that require greatest motor skill precision first, when he is fresh.
El-Hewie's is a well experienced lifter and trainer, with excellent knowledge and unique insights.
Sunday, February 10, 2008
Note: the barbell is elevated just high enough for the lifter to successfully rack and recover.
Check out more videos of Ben and his teammates at the Queensland Weightlifting Association (QWA) website:
Friday, February 8, 2008
Thursday, February 7, 2008
Overall the LBH team is coming out of the winter in good form. I'm not the only one making a mini-comeback from illness or injury, and the team looks likely to contend in upcoming local competitions in March and May.
Recently Masters lifter Jeff Scott nailed a 125kg C&J in competition. Look for him to make his presence known beyond local meets as national masters' competitions come up.
My current personal goals are to make a successful comeback with no returns to illness and finally get the 200kg total in March.
An DVD with lots of LBH action from the last year is in production, and expect more videos on the LBH team youtube site all year long!
Tuesday, February 5, 2008
I like the caveman, or meat and leaves approach, personally.
Friday, February 1, 2008
Let's follow how Doug trained for the 1953 World Championships in Stockholm, Sweden: He worked out three times a week on Monday, Wednesday, and Friday.
Cleans 280 - 2 reps
300 - 2 reps
320 - 8x2 reps
The first clean was made from the floor and second from the hang.
Bench press - regular grip
350 - 5 reps
400 - 2 reps
450 - 5x2 reps
Full squat 475 - 5 reps
520 - 3 reps
550 - 5x3 reps
Snatch 200 - for several reps
240- 2 reps
260 - 8x2 reps
First from floor, second from hang.
Bench press - same as Monday
Squat - same as Monday.
Friday: Entire workout same as Monday.
It was interesting to note that he relied on bench pressing to keep up his pressing power for the Olympic press. His official lifts at the World Championships, which he won, were 371-1/4 press, 297-1/2 snatch, and 363-3/4 clean and jerk.More on this club-footed champion.
Monday, January 28, 2008
Friday, January 25, 2008
Here's a good source for photos and articles on Alexeev and some other all time lifting greats.
Thursday, January 24, 2008
A pared down approach that eliminates many of the accessory exercises.
Drop Snatches, Hang Snatches + Cleans, and Block Work: These exercises are designed for top pull, to hone technical form, and develop quick descent, which to an extent is good training. They are novel and fun to do, but are they actually necessary? We say no, and again we assert ... if a lifter is coached properly on technical form, the actual Olympic lifts can't be beat to teach all aspects of pull, descent, even a solid overhead jerk ... practice makes perfect!The Dube approach is here.