Articles - East Coast Gold Weightlifting Team
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I DON’T KNOW BUT I’VE BEEN TOLD PERSISTENCE AND CONSISTENCY WILL NEVER GROW OLD Seriously folks? Name a lifestyle or training issue that won’t be worked out with a heavy dose of persistent and consistent effort. waiting, waiting…. A Weightlifter working toward a national qualifier, CrossFit athlete looking to make that jump to regionals, or a Soccer Dad yearning to go from dad bod to hot rod can all accomplish their goals by being persistent and consistent in their approach to both lifestyle and training. If you are having issues making training gains accessing and sharpening lifestyle habits that will increase health and lead to higher performance. Folks often go about this ass backward opting for more training. Believe me, throwing a 90 minute fire fight into a shitty life style five days a week will only lead to injury and frustration. Before embarking on any new or improved trainings mission ask yourself some simple questions about...

Prep Block/Hang Snatch (at Knee) Warm Ups then 3 sets of 2 at 80-90% SGD Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Single Leg RDL’s + Lateral Jumps + Reverse planks For 10 Minutes rotate through the above movements, reps and times. 5 Contralateral RDLS (load right arm) Max Jumps in :20 (count reps) 5 Contralateral RDLS (load left arm) 1:00 Plank Get Right Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence....

Prep PJ Warm Ups then 3 sets of 2 at 80-90% SSPP Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Chin’s + Split Jumps + Side Planks For 10 Minutes rotate through the above movements, reps and times. 6 chin’s (on the last rep of each set give us a max effort hold and track total reps.) :45 Right Side Plank 10 Jumps (5 each leg) :45 Left Side plank Get Right Hang from a chin grip for 2 minutes working the following breathing sequence.  If grip strength is an issue accumulate the 2 minutes....

Prep Block/Hang Clean (at Knee) Warm Ups then 3 sets of 2 at 80-90% FS Barbell warm ups then 3 sets of three at 70, 80 and 90% of week one’s best.  On set 3 go for max reps. AUX Get Ups + Depth Jumps + Front Planks For 10 Minutes rotate through the above movements, reps and times.   2 Get up Right 5 Jumps 2 Get up Left 1:00 Plank Get Right Sit in a deep squat deep squat for 2 minutes working the following breathing sequence....

Prep 2/3 Rounds of: Snatch Footwork Progression x 10 reps Banded Glute Bridge with Isometric Abdominal Hold x 10 Single Arm Suitcase Deadlift (3/5 Loaded each side)     Primary Lifts Block/Hang Snatch (Mid Thigh) Warm Ups then 3 sets of 3 between 70-80% SGD Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Single Leg RDL’s + Lateral Box Jumps + Reverse planks For 10 Minutes rotate through the above movements, reps and times. 5 Contralateral RDLS (load right arm) Max Jumps in :20 (count reps) 5 Contralateral RDLS (load left arm) 1:00 Plank Get Right Work this Cat Cow Plus pattern for 2 minutes working the following breathing sequence....

Prep 2/3 Rounds of: Split Footwork Progression x 10 reps Banded Split Walks x 5 meters each way Arm Bars (3/5 each arm) Primary Lifts PJ   Warm Ups then 3 sets of 3 between 70-80%   PP Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Chin’s + Alt Split Jumps + Side Planks For 10 Minutes rotate through the above movements, reps and times.   5 chin’s (on the last rep of each set give us a max effort hold and track total reps.) :45 Right Side Plank 10 Jumps (5 each leg) :45 Left Side plank Get Right Hang from a chin grip for 2 minutes working the following breathing sequence.  If grip strength is an issue accumulate the 2 minutes. ...

Prep: 2/3 Rounds of Clean Footwork Progression x 10 reps   Lateral Monster Walks x 5 meters each way Counter Balance Squat (3/5 plate or bell)     Block/Hang Clean (Mid Thigh) Warm Ups then 3 sets of 3 between 70-80% Squats FS Barbell warm ups then 3 sets of five at 65, 75 and 85% of last weeks best.  On set 3 go for max reps. AUX Get Ups + Depth Jumps + Front Planks For 10 Minutes rotate through the above movements, reps and times.   1 Get up Right 5 Jumps 1 Get up Left 1:00 Plank Get Right Sit in a deep squat deep and hold it for 2 minutes

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Snatch (SN) – Work to a Heavy Single Snatch Grip Deadlift (SGD) – Work to a Heavy Single

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Part 1 Clean and Jerk (CJ) - Work to a Heavy Single Part 2 Front Squat (FS) - Work to a Heavy Single ...

This week on the Everyday Weightlifter Phil and I discussed Warming Up and Prepping. In my mind, each serves a separate and important purpose. Warming up serves 2 specific functions: Raising Your Bodies Temperature and Mentally Checking you in. It should be a short, general and low impact. Raising your bodies temperature should be as simple as finding the least stressful way to break a sweat. You can do this mindlessly sitting in a sauna, jumping on a rower, skipping a rope, or sliding away on an elliptical. Given the choice, I go sauna. Checking in comes down to putting your phone down and beginning to focus. For me its as simple as writing down my sets and reps for the session ahead. Some folks have a specific chicken eating, line jumping, ritual. It could be as simple as turning your hat backward or playing a particular song. Whatever you do to check in mentally...

Whether your sport is powerlifting, strongman, football or any other “strength” sport, the Power Clean should be part of your workout plan.  Obviously, the major emphasis of your training should be whatever discipline you are participating in, but including power cleans at the right time can enhance the performance in any strength sport. When choosing the exercises to be put into your program, there are two primary considerations to keep in mind.  Does the exercise fit a need or purpose and are the athletes able to perform the exercise correctly so it actually accomplishes what it is supposed to do? Whatever exercises the coach puts into the program for their athletes, there should be a definite purpose as to why that exercise is being done.  Why waste time doing exercises that have no functional value in helping the athletes achieve their goal of strength and power?  Choose the best exercises for time...

“My job is herding Cats” - Leo Totten If you want to follow along with our opening lifter critique head over Brandon Gruvers insta feed (@bcgruver) (https://www.instagram.com/p/BcqUqsEHeMa/?hl=en&taken-by=bcgruver). Phil, Joe and special guest Leo Totten discuss the evolution of remote coaching, recap their own experiences at the recent American Open Finals, and the game plan for taking attempts in national level meets.   http://media.blubrry.com/docandjock/content.blubrry.com/docandjock/EDWL_21_Hearding_Cats_mixdown.mp3  ...

Totten Training Systems announces the latest course in the certification series. Coaches Education and Lifting Certification (CELC) Everyone knows how important a positive, efficient weight room is in the production of top level athletes and teams. Give your teaching and coaching in the weight room a better direction! Learn more about the CELC and our other offerings on the courses page....

Leo Totten, MS Head Coach, Totten Training Systems Head Coach, East Coast Gold WL Team One of my favorite things to do first thing in the morning is to tune in to Mike and Mike on ESPN.  I like to catch up on the latest scores and the back and forth banter of two very cool sports talk show hosts.  Mike and Mike often bring on special guests who offer their expert opinions on the topic of the day. Herm Edwards, an outstanding football coach and now expert analyst, was brought in to discuss the professionalism (or lack thereof) of a particular pro athlete.  His perspective was very enlightening and his point was how he breaks down athletes into two basic categories – those who are “interested” and those who are “committed”. As a coach, how many times have you come across athletes who talk a big game and have big plans on doing this...