Monthly Archives: September 2013

September 30th, 2013 Taper Time! Scuba Steve PRs Again!

Next 2 Weeks Taper Time

Wk 1

Monday
Snatch 80/1, 85/1, 90/1, 83/1,87/1,92/1,95,?
Clean & Jerk 85/1&1 x 2
Squat 1RM (if your front squat is less than 20k above your clean subtract 20%/3)
Pullups 3 sets of 10 ss GHRs/8×3 (skip if Crossfit)
Abs

Met Con
3 rounds for time of:

Run 400m
8 Bar Muscle-Ups
16 OHS 135/95#

Here is today’s workout! Taper time Baby! The wav loading on the Snatch is an awesome programming trick that my first Olympic Weightlifting Coach taught me! Notice the volume on the squats decrease while we anticipate increased intensity levels on the Olympic movements!

Here is MashMafia Member Scuba hitting a PR in the Clean of 141k/310lbs at a Bodyweight of 77k/85k! He’s only been training the Olympic lifts for 6 months!

http://www.MashElitePerformance.com

Or email me:

Travis.Mash@MashElitePerformance.com

Sunday September 29th, 5 Hints for Weightlifters, & 5 Hints for Sports Performance

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Day Off

The next two weeks will be our major taper period, and we are expecting major PRs! This has been the best MashMafia training cycle of all-time with PRs falling weekly. Here are some keys for athletes and coaches that I learned during this cycle:

1. Take notes at each practice to see what individual members of the team need work on.

2. Don’t be afraid to individualize things! It’s the only way to assure that all team members are taken care of.

3. A program should be a living document that grows with the team. A good coach will be able to make weekly improvements.

4. Rookies need the full lifts to improve movement patterns!

5. Get your athlete stronger while improving their positions equals PRs!

With my MashMafia sport performance athletes I’ve noticed these five truths:

1. If I improve my athlete’s sprint mechanics and get them stronger, they get faster.

2. If I work with my Athletes on agility, and they get stronger, then they get more agile.

3. If I work with my athletes on vertical leap mechanics and Plyometrics, and they get stronger, then they jump higher.

4. Focus on what’s important everyday. That’s from Dan John!

5. Don’t neglect nutrition for your athletes!

Check out this video of MashMafia member Brealon Ashworth:

For more information on Learn 2 Lift Seminars, Training at Mash Elite, or any of our awesome products go to:

http://www.MashElitePerformance.com

Or email me at:

Travis.Mash@MashElitePerformance.com

Max Out Friday! And The Street School!

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Friday
Snatch max focus on minimum
Clean & Jerk max focus on minimum
Jerks off Box or Snatch Balance work

Conditioning
Cindy
20 min AMRAP:
5 Pull-ups,
10 Push-ups,
15 Squats.

I just got back from the Winston-Salem Street School. The school is for at risk Teenagers from inner-city Winston. It was such a blessing to talk to these young men and women. Here are the main points that I conveyed:

1. Find a passion!
2. Set focused goals
3. Don’t sway from your goals!
4. Stay away from distractions!
5. Live for something greater than yourself! Christ!

Thank God for my Life!

The William Bradley Story

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This is from my friend William Bradley a 5’6″ 150lb Temple University! Get ready to be inspired!

William Bradley:

One of my earliest lessons that life/sports wasn’t fair, was when I got cut from my middle school football team when I was 13 years old. Not because I wasn’t good enough (practices showed that wasn’t true), but because the coaches thought I’d get hurt because of my size. I remember I thought it was the end of the world. I probably cried for 2 or 3 days straight. I couldn’t understand it. Truth be …told, I’ve NEVER not been above average from the first pickup football game I played in the backyard when I was 6 years old. I was the kid that the art teacher would get mad at, because all I would draw was football fields and use my Skittles as players drawing up plays…my friends used to get mad at me because all I wanted to do was throw the football…lol. Anyways, I think my mom called the coach and cussed him out or something because they let me back on the team. When I got an opportunity in the game, I broke out for a 60 or 70 yard TD run that got me the “Play of the Week” award you see in the picture. From that team I was one of 2 people Richard Koonce being the other, to start on Division-IA football team in college. I did that at 5’5 150 lbs. That experience at 13 years old is a big part of what created the work ethic that got me as far as I was able to get in football and the person I am today. From that point on I knew if I wanted to reach my goals, that it was going to be harder for me than the next person because I didn’t fit the ideal stereotype. That’s why my demeanor was always in a “He looks like he’s ready kill somebody.” or “Why don’t you ever smile?” or “Why are you so serious all the time?” or this is my favorite one…”He looks so scary.” mode. That’s why you rarely saw me in a college party, or social settings, and never saw me wasting my money in a club on alcohol. I’ve been in one club in my life, and I was so uncomfortable I was ready to leave within the first 5 minutes. That’s why they used to FORCE me to leave the football facility a lot at Temple. My man Christian Dunbar used to say “If you want to kill William Bradley, he’s the easiest man in America to find.” I had to be that way do the impossible. This is why I’m good at what I do. I am able to impart my work ethic and expectation for perfection upon my athletes, and mentor them on the pitfalls of the challenges ahead of them.

Travis Mash and Angela Dell’Aglio Stoner always urge me to tell my story because I don’t talk about it much, so I figured I’d oblige this one time

Company: William Bradley Sports Performance
Website: http://www.willbradleysp.com
Youtube Channel: http://www.youtube.com/channel/UCPExK3ri4ec12MbzOIOu7Gw
Fan Page on Facebook: William Bradley Sports Performance

MashMafia Programming, Squat Study, & Bible Study at Mash

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I have decided to post our MashMafia Team Programming. You will see that there will be a Met Con posted most days. That is for my competitive crossfitters that I program for. They will normally cut out the assistance work before hitting the met con. We are now in a taper cycle peaking for the NC State Weightlifting Championships October 19th. We are also hosting a meet October 20th for the people that didn’t get in (if you are interested, email me at Travis.Mash@MashElitePerformance.com or go to http://www.MashElitePerformance.com and sign up in the store section). It was so exciting for me to see a NC Meet fill up. Crossfit is doing so much for the sport that I love, and I am personally very thankful for the sport of Crossfit. In following the program realize that all of my athletes have variations of this plan based on what’s good for them. This is just the generic plan. If you want a personalized plan, email me at Travis.Mash@MashElitePerformance.com or go to http://www.MashElitePerformance.com.

I’m also excited to announce a study on “The Squat” that I am doing in conjunction with Winston-Salem State University. Dr. McKenzie, Exercise Science Professor, is helping me. Right now we are narrowing the components that we will be measuring. As soon as we narrow those down, I will announce exactly what we will measure, and the amount of people that we will be testing. Personally I want to look at muscle fiber recruitment at several angles and using different verbal cues. I will be videoing all squats using Dartfish software for biomechanical feedback. Eventually I want to study the Snatch, Clean & Jerk, Squat, Bench, and Deadlift. I know that there has been numerous studies in the past, but I want to do my own. Otherwise I am just using other people’s research, and I want to have my own. The goal is to write a research based book for beginners that will give a safe and easy to follow program.

I’m the most excited to announce a new bible study at Mash Elite Performance that will take place every Monday at 10a starting this Monday. We will be studying the book “12 Ordinary Men” by John MacArthur. Everyone is welcome!

Today is a day off, but we will still do some drills, mobility and recovery work

Thursday September 26th, 2013
Angel Drops
Hit & Catch Cleans

If you have any questions, email me at Travis.Mash@MashElitePerformance.com

or if you are interested in a Learn 2 Lift” Seminar or any of our products go to:

http://www.MashElitePerformance.com

Last Week’s Controversy

Last week I wrote an article for Juggernaut Training Systems entitled, “The Truth About Experts II”. In it I made a lot of generalizations about Mark Rippetoe, and even though I don’t agree with his teaching method, I still went too far. I’m a Christian and last week that article didn’t represent a follower of Christ. I wrote the article out of emotion, and frankly I didn’t make my argument as solid as I could have if I had stuck to the facts. I focused more on Coach Rippetoe, and for that I am truly sorry. I’m sure that he is a great person, and he didn’t deserve the personal attack. In the future I would love the opportunity to debate the squat with Coach Rippetoe at a neutral event, and I will forever refrain from personal attacks on anyone. Coaches in this industry are passionate! I am one of those coaches, and last week’s article was an example of writing with more emotion than intellect. Once again I am sorry for my personal attacks on Coach Rippetoe, and I will assure you all that I will never use such writing techniques again.

Greg Nuckols wrote a follow up article that explained both sides really well. I have included his article below:

From the outset, I want to give you guys full disclosure: Travis is my friend and the guy who got me into the sport of powerlifting, and I am a coach at Mash Elite Performance. That colors my opinions and perceptions of these issues. If, after the reception of this article’s progenitor (http://www.jtsstrength.com/articles/2013/09/18/truth-experts-part-2/), you want to tune me out already, I wouldn’t entirely blame you. However, I don’t think that would be wise.
You see, I’m the guy who typically runs and grabs a bag of popcorn when I see a conflict brewing on the internet. However, this time I feel like I have to intervene as the cool voice of reason because the issue at stake is very near and dear to me: squatting. And when I see people squabbling about the squat when, in reality, they agree on 99% of the issues and they’re just talking past each other, I feel like I have to step in.

First, let’s size up the participants:

Mark Rippoetoe:
– Has coached approximately a bajillion noob lifters from baby weak to marginally strong
– Not world-class, but a decent lifter in his own right
– Authored perhaps the most thorough (readable) discussion of squatting mechanics known to man
– Focused primarily on powerlifting

Travis Mash
– Multi-time world champion powerlifter with absurdly big squats raw and in gear
– Nasty habit of churning out college athletes and solid strength athletes
– Dual foci (plural of focus, fyi) on powerlifting and Olympic weightlifting

The backgrounds, foci, and programming of these two men have a lot to do with the type of advice they give. Allow me to elaborate:

Rip’s athletes are typically rote beginners to start with, and Starting Strength can basically be boiled down to: thou shalt squat all the time. The squat CAN turn into a very knee-dominant lift, and one set of five deadlifts and a few sets of power cleans aren’t going to balance anterior and posterior development of thigh musculature (and thus anterior and posterior pull on the knee) when you’re squatting improperly. Who squats improperly? Approximately 100% of rote beginners. Who does Rip coach and write for? Yep, those same rote beginners.

How do beginners screw up the squat? Well, for the most part, they are already quite quad dominant, so their inclination is to keep a vertical torso and push their knees straight forward; this is not to be confused with a vertical torso-ed weightlifting squat with the femurs externally rotated and abducted to maintain hip torque. We’re talking about the noob, patella-shredding, bar-pad-wearing, padded-glove-sporting, on-the-toes disgusting quad-dominant squat. In this context, the “hip drive” cue, as explained in the video Travis linked, sort of makes sense. (This is NOT a discussion of the squat as explained in SS, as Rip’s various “hip drive” videos are the source of this controversy, NOT the book).

Oftentimes, when you’re dealing with new lifters who lack proprioceptive awareness, it’s helpful to give cues to OVER correct problems. When they try to put their body in the cued position, what actually happens is they meet you in the middle and the result is something not-so-awful that you can work with. This same principle works great if someone has a noticeably dominant leg and shifts a lot of their weight in the bottom of a squat. When you tell them to shift ALL their weight to the weak leg, the end result is usually a fairly balanced distribution of weight. When dealing with patella-shredding noob squatters, a cue to overcorrect that problem makes sense. When they get in the position shown in the “hip drive” videos, it teaches them to engage their posterior chain on the squat for the first time, which is a necessary awareness to develop for someone running a program like Starting Strength. Based on how Rip actually squats and how he describes the squat in his book, I’m going to give him the benefit of the doubt and assume it’s a teaching tool and not his intended end-game for squatting.

Travis, on the other hand, incorporates a lot of weightlifting into his programming. The form he teaches is based on Glenn Pendlay’s recommendations. The most important point of that form for this discussion: the positioning when the bar is at the knee is VERY posterior chain dominant – vertical tibia, butt back, body over the bar. In that position, all the tension is on the hamstrings, and the glutes are cued every rep for making bar contact.

It doesn’t take very long for Mash athletes to learn to use their posterior chains. Until they’re proficient at hip contact and their positioning for the catch, they do approximately a bajillion reps of the oly lifts from knee height, learning to engage their hamstrings and glutes through a range of motion that approximates the mid-range of a squat quite well. That proprioceptive awareness carries over into their squat positioning, so most athletes at Mash Elite can squat proficiently high bar or low bar within a couple weeks of starting at the gym.

Travis’s background as a world champion powerlifter has a lot to do with his insistence (which I think he’s right for, personally) on cuing the chest and shoulders to rise before the hips. When you’re squatting 970, an extra degree of forward torso lean is, at worst lethal, and at best means you’ll find a few vertebrae lodged in your colon. At Mash Elite, though we don’t squat like Travis in his prime, 4 and 5 wheel squats are the norms, not the exceptions. If you had to err on a squat with that much weight, which makes more sense: raising your butt too fast and the bar crushing you forward, or raising your shoulders too fast and turning the lift slightly more knee-dominant?

However, we’re talking about a completely different crop of lifters than Rip coaches and makes videos for. If you’re a 14 year old noob and you raise your butt too fast and get too far forward with 65 pounds on the bar, you get a boo boo on your noggin and your mommy kisses it to make it better. When you make the same mistake with 650…. I doubt any elite lifters watch the “hip drive” videos and think, “Oh, what do you know? I’ve been doing it wrong this whole time.”

So, there you have it. For the first time I’m making an attempt to throw water on a fire instead of gasoline. Hopefully this discussion gives you guys a better appreciation of both points of view, and decreases my odds of getting another arson conviction (kidding, the judge dismissed the case). The take home messages:
1. If you’re a noob, learn to use your hamstrings and butt when you squat. They’re strong muscles, they’ll help you move more weight, it’ll help keep your knees safe, and fewer of the babes on the treadmills will judge you.
2. If you’re a more experienced lifter, seek out sources of information aimed at people with a few years under the bar. Don’t concern yourselves about advice aimed at beginners.
3. Calm down with the hating. Or, if you choose not to, at least make it entertaining for people like me. Trolling is an art. If you do it poorly, I may have to swoop in as the killjoy voice of reason again. You’ve been warned.

Weightlifting and Powerlifting as it Pertains to Sport

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Last week I had the honor of speaking in front of a Strength and Conditioning Class at Winston-Salem State University taught by Professor Mike McKenzie. I was excited that the Exercise Science Department at WSSU has added a Strength and Conditioning tract for the students. My topic was Olympic Weightlifting and Powerlifting as they pertain to sports. It was fun doing a little research to back up my presentation, and it always keeps me sharp lecturing in front of sharp young students. I started with the sport of Weightlifting, so I’ll get right to the points.

Without a doubt the Power output (P=F*V) of the triple joint extension that takes place in both the Snatch and Clean is superior to any other form of training. This isn’t my opinion! It’s just fact Jack! The Power output is exactly four times of any movement performed in Powerlifting, so if your sport is dependent upon Power, do the Olympic lifts. The reasoning is quite simple because you have four main variables in the Power Equation: Mass, Acceleration, speed and distance. Weightlifting will always win at least three out of the four categories, so it’s just not a contest. This is why Olympic weightlifters will always have tremendous vertical leaps and amazing 10m dashes without even training them. Don’t get me wrong! I still love the Powerlifts, but for other reasons that I will explain later. The hip, ankle and thoracic spine mobility required to perform the lifts correctly also comes in handy for sports requiring an athlete to move well. Kinesthetic awareness or the body and limbs as related to space is also very high. This simply means that the weightlifter is able to move the body rapidly around the bar, and all the while they know exactly where they are in relation to the bar. Watch the sport of football and you will see how important it is for the athletes to know exactly where they are in relation to the ball and potential threats. The last reason that Olympic Weightlifting is superior for athletes is when compared to Powerlifters researchers found that Olympic Weightlifters had significantly larger Type IIA Fibers even in the pectoral region. This one actually blew me away, but never the less that’s what the research says.

Now let me tell you why Powerlifting is also great for sports. I want to say right now that I love my fellow Powerlifters, and I am grateful for what the sport has done for me. I am just stating facts not opinion. The one place that Powerlifting ranks second to none is developing Absolute Strength. Absolute Strength is simply one’s ability to move mass through space. Can you lift some heavy stuff or not? Powerlifters are simply strong! There is no denying that fact. Powerlifting is also superior for getting jacked! What I mean is that Powerlifting will produce more hypertrophy due to there being more time under tension. Hypertrophy is a fancy word for muscle growth, and for a significant amount of this process to take place, the muscles have to be under tension longer. The Olympic lifts are so fast that very little time under tension is taking place, but you will notice a lot of Olympic lifters with huge legs and butt. That is normally from all the squatting that they do. This hypertrophy will also cause another quality of Powerlifting, and that is the ability to gain some body weight. This factor is super important for athletes like Football Players or possibly Rugby players. Dan John makes another interesting argument for the Powerlifts, and that is there “bulletproofing capabilities”. He explains that by saying the heavy Powerlifts ready Football Players for the field of battle. Most Powerlifters have huge traps, backs, chests, and legs which gives them a slight advantage when it comes to taking or giving those huge hits on the field.

There are several debated topics that surface from both camps. The first is the highly debated low bar vs. high bar squat debate. For all of you that don’t know the low bar squat is a technique popularized by the Powerlifting world where the bar sits low on the rear delts shifting the center of gravity closer to the mid-line of the body. Of course this allows the lifter to use more weight, but it doesn’t necessarily make you stronger. It just gives you a biomechanical advantage. The big negative is that it puts your back in a horizontal position placing higher sheering forces on the spine. Low bar will also cause the lifter to barely go below parallel (crease of hip to the top of knee)because of the forward lean. The extra tension is great for strength, but terrible for mobility. The high bar is superior for training athletes for several reasons. First, I want all of my athletes to be the most mobile guys/gals on the field of play. I want the squat to be butt to the floor with a vertical back, so my 300 lb linemen are also agile. If you want to get a lineman to college, make sure they are mobile. Also when your high bar gets stronger, so does your low bar. It doesn’t however work in reverse, so it doesn’t make sense to train it. The longer range of motion will also cause more hypertrophy which is obvious when you see an Olympic Weightlifters legs and butt.

A big topic debated is the time it takes to teach the Olympic lifts. This is laziness! Take the time to learn to learn how to teach man! I can teach almost anyone how to do a clean in about 20 minutes, so that is a terrible argument. I agree that we as strength coaches shouldn’t spend the whole session on the Olympic lifts, but if you schedule 15-20 minutes per session to teach the lifts, your athlete will catch right on in no time. The other problem that coaches have with teaching a lot of the lifts whether Power or Olympic is the risk of injury. That is a terrible argument as well. All the lifts are safe if performed properly. Having the ability to screen and asses is a big part of being a strength coach. If someone can’t perform a Snatch, your job is to find a way to get them there. Maybe they need more thoracic spine mobility. Then your job is to get them more mobility in the Thoracic spine.

There are some common mistakes that I see in the world of strength and conditioning that need to be addressed. First poor coaching is a big part of the problem. If you are going to be a strength and conditioning coach, then you need to be proficient in the movements that you are teaching. If you are going to teach the clean or snatch, then you need to be able to perform the lift yourself. If you are going to teach the squat, then you need to be able to perform the squat properly and safely. A knowledge of programming and energy systems is super important, so that your athletes are getting the proper workout that will help them in their specific sport. I’m just saying that if a football player wants to be fast and explosive, then don’t do four rounds of wall balls and 800m sprints. However for a soccer player four rounds of wall balls and 800m sprints is a good choice because it matches the energy system that they use on the field. This could be a whole new article.

The perfect program would use both Olympic Weightlifting and Powerlifting optimally in a program designed to improve the energy systems used in the athlete’s chosen sport. Learn as many techniques, skills, and fields of strength and conditioning as possible, and then learn how to apply them optimally and safely. This is what makes my industry awesome! The fact that we can always learn something new! Embrace that! Never stop learning!

For more information check me out at:

http://www.MashElitePerformance.com

Or email me at:

Travis.Mash@MashElitePerformance.com

Love Your Life or Change It

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These are wise words most commonly spoken by my friend and co-host on Weightlifting Talk “The Champ” Jon North. Today I am on my way to Charlotte, NC for another episode of Weightlifting Talk. I am taking with me four of my Mash Mafia Athletes: Caleb, Rebecca I, Rebekah II, and Brealon. Chad Wesley Smith, owner of Juggernaut Training Systems, is going to be on the show today all the way from California. Chad is one of the brightest strength coaches in the business, and owns one of the most popular strength websites in the world http://www.jtsstrength.com. Chad has also squatted over 900lbs raw! Boom! I’m sure Donnie Shankle will make an appearance. Then afterwards, Chad and I are visiting The Coach Joe Kenn at the Carolina Panther Stadium. Coach Kenn is the best in the business, and owns an incredible website http://www.BigHousePower.com. After all of this we are traveling to Muscle Driver USA to check out Coach Glenn Pendlay and MDUSA Weightlifting Team. Coach Pendlay is arguably the best Olympic Weightlifting Coach in America. In one day I will be around more brains in my industry than most people will meet in their lives. I truly love my life! FYI you are not going to want to miss today’s Weightlifting Talk, so here is the link:

http://www.spreaker.com/show/the_jon_north_show

There is a way to go about your life, and form lasting friendships and relationships with people that you want to associate with throughout your life. Here is how you do that!

1. Have the right motivation with people! What I mean is don’t just try to associate with people that can help you. Ask yourself, “What can I do for them?” Sincerely want to help others, and guess what they will see that in you. Most people want to help others that have the heart of giving.

2. Be nice! That seems obvious but most people miss the boat on this one. The think that arrogance and pride will pave them a way through life, but they are wrong! People ask me all the time, “Travis how did you meet all of these people?” I tell them of course being the world champion Powerlifter helped, but being nice won them over.

3. Be true to your word! I had a lot of trouble with this one early on in life, but when Christ entered my heart, being sincere became a priority. I still have trouble getting back to all of my Weightlifting Talk and Mash Mafia Family, but they all know that I go above and beyond to answer their questions on the Podcast or in my Blog. Keeping your “word” is so rare in today’s world that it will quickly separate you from the other sheep. A true Black Sheep is faithful!

4. Last, have something to offer! If you are an actor, practice your craft more than anyone else. If you are a strength coach, turn the TV off and study you craft. True professionals can see right through a fake in seconds.

Well I’m on my way to the best day of my life! Email me with any questions at:

Travis.Mash@MashElitePerformance.com

Or for seminar dates, online Coaching, supplements, or T-Shirts, check out my website:

http://www.MashElitePerformance.com

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Weightlifting Talk Questions Answered

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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:

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