Tag Archives: Athletic

Jared Enderton Highlights

20131203-104531.jpg

​Yesterday on Weightlifting Talk, Jon and I had Nationally Ranked Weightlifter Jared Enderton on the show. This guy is the best example of melting pot that I have ever witnessed. He has personally worked with Steve Gough in Montana, Cal Strength in the glory days, Average Broz’s in Las Vegas, and the Olympic Training Center. I was more interested in what was going on at the OTC now. Coach Zygmunt has an awesome philosophy for weightlifting. He takes a very comprehensive approach developing the entire structure of the lifter.

​In this article, I am going to give you some common themes that were present in all the camps. These are cues and programming points that are universal to all the great coaches. They are as follows:

• Be aggressive on all stages of the pull

• Be fearless! If you are not fearless now, learn to be fearless in the future.

• Use the Back Squat and Front Squat to get strong.

• Don’t be satisfied with mediocre weights

• Olympic weightlifting requires a lot of sessions per day and a lot of hard work per session

• If you say that you want to be an Olympian, be prepared to do what that takes: years of not missing sessions, eating right, sleeping right, missing family events, not partying, and a daily fearless approach to the bar.

​Jared talked highly of Coach Zygmunt at the Olympic Training Center in Colorado Springs, CO. Personally, I learned the most from Jared’s explanation of the program at the OTC. Here are some of those highlights:

• If you have a weakness, attack that weakness before moving on. For example, if you have a bad rack position in the Clean, attack it with paused front squats keeping all the hand on the bar, Sotts Press from the front rack position, and cleans keeping the hook grip. When the position is fixed, then go heay.

• Get strong in the entire movement of the lifts. They would do complexes mainly until the last 21 days before a competition.

• This goes back to point one, but if you can’t do a Snatch Grip Behind the Neck Sotts Press heavy without altering your position, then focus on the exercise. Jared said that if you can’t perform this exercise properly, you are leaving kilos on the platform.

• Another point was that instead of coaches complaining about athletes holding their position during the pull, get their posterior chain strong. Keeping the weights in tight is a difficult thing and requires a lot of strength.

• I also loved the part about Back Squatting up to a heavy single before Cleaning or Snatching to get all the fibers recruited.

​Anyway, if I were you, I would go back and listen to the episode (http://www.spreaker.com/user/weightlifting_talk/jared-enderton ).

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Advertisements

12/2/13 Workout, Seminar Schedule, and Awesome Videos!

20131201-191432.jpg

MashMafia Weightlifting Strength

Monday
Snatch 90%/1, 75/3×2, 80/2×2
Back Squat 10RM, -10%
Push Press 5RM ss GHDs/10 x 3

Conditioning

3 rounds for time of:

10 Strict Pull-ups
30 V-ups
20 OH Lunges 115/75#

We had a great holiday week at Mash! A lot of my college athletes were home, and like always PRs Fell right and left! I didn’t get them all, but here is a few:

We missed Greg Nuckols 680×5 Squat and his 455lb Bench! We also missed Kevin Nason’s 500lb Raw Bench, and Drew set several PRs including: 77k Clean & Jerk and a 63k Snatch!

We also filmed a Day in the Life of the MashElite Athletic Performance:

Not enough is written about atmosphere, but the best programming in the world doesn’t trump a great group atmosphere. People training together with the common goal of greatness will always push each other to succeed.

MashMafia Learn 2 Lift Seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Learn 2 Lift Gaglione

20131124-194922.jpg

Learn 2 Lift Gaglione

​This weekend, Drew and I were in Long Island, NY at Gaglione Strength. First let me say, the people in New York and New Jersey are simply incredible. Each time we go to the area, the people open their hearts to us. Eric Prush, Gaglione Strength Coach, personally escorted us all around New York. He personally made sure that we try the best Pizza in New York, and the crew at our seminar made sure that I tried my first cannoli. We have so many friends in the area that it doesn’t feel like traveling. When I am up there, I feel like I am at home. I really want to thank my man John Gaglione for working so hard to make sure that the weekend was a success.
​At every “Learn 2 Lift” Seminar, I realize how much my teaching continues to evolve. There were several people at this seminar that were at my “Learn 2 Lift” at Zach Even-Esh’s Underground Gym in August of this year. They all agreed that my seminar had grown significantly. When I say grown, I mean that I continue to add new things as I learn them. I am around Jon North, Donnie Shankle, Glenn Pendlay, and many other awesome lifters and coaches on a weekly basis, so if I am not learning new ideas, then I am not a good coach. I definitely feel more of Jon North’s influence coming out as I teach. This time I used video analysis and extended the Q&A, and I believe that both are super helpful. Q&A is the perfect time to make sure that you are answering the questions of the attendees. They are the ones that paid to be there, so I want to make sure that they get what they want. I was surprised also by the amount of PRs. Normally, I don’t expect a lot of PRs right out of the gate because I am teaching people all new ideas, but we had several, almost everyone PRed or at least attempted a PR.

​Here is a list of our upcoming seminars:

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

​We are in the process of planning a seminar at Mash Elite Performance for February 1st, and we are still filling up the rest of the year. If you are interested in hosting a “Learn 2 Lift” Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance/Strength & Conditioning, send me a message, and we will get it going. I can’t imagine what the “Learn 2 Lifts” will evolve into by the end of 2014.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Today’s Workout and a Max Out Friday Tour!

20131120-090919.jpg

Day 3
Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10%
Front Squat Max 5 RM, then -5% and -10%(next week down session of pauses)
Clean Pulls from Box 3×3 105%
Push Press 5RM , then -5% and -10%

3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#

We are the busiest that we have ever been at MashElite. We have: Smashed CrossFit, MashMafia Weightlifting and Powerlifting , Training For Warriors with Coach Chris, MashElite Athletic Performance, and Personal Training. Everyone has a Coach! Everyone is getting better! Last Friday, I made a little video detailing what goes on. Only thing not included is most of the Weightlifting Team because by this time of the day, they are coaching. You see videos of them all the time anyway. Here is the video:

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

11/19/13 Today’s Workout

20131119-090356.jpg

Day 2
Power Snatch HS(no misses)
Power Clean HS(no misses)
Jerks off Blocks HS, 85/2×2(1 miss only)
Bench 3 RM, MashMafia Weightlifting -5&10% ss Band Rows low to high & high to low/8×3

Met Con

4 rounds for total reps of:

2:30 to complete…

400M Run
ME T2B in the remainder of the 2:30

Rest 1:00

We are a little more specific to the Olympic lifts this week. The volume is high this week. Yesterday kicked all of our butts, but I believe that I have an advantage over other coaches. I am in the trenches with my athletes. It’s harder, but it really earns their respect more.

I’m on my way to the Attitude Nation for Weightlifting Talk on Spreaker.com(that’s a plug). Then I get to watch MashMafia OG Amy Steller play collegiate basketball at Pfeiffer University. There’s nothing I’d rather do than watch my athletes do their thing.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

Mash Potatoes Lean & Mean

ImageMash Potatoes Lean & Mean

 

            Two months ago I was weighing 225lbs.  I decided I wanted to go down to my original weight class of 94k/207lbs.  I’m 40 years old, so health is a major priority.  My goal is to next year compete at the Weightlifting National Championships and the Master’s World Championships in the 94k Class, and compete in Powerlifting at 90k.  I haven’t been in either of these weight classes since the 1990s.  My weight currently is 210lbs, and I’ve noticed incredible results.  The results have inspired me to blog about what I’m doing and what I’ve noticed. 

            My wife is the local nutrition/recipe/cooking Queen!  She calls her work, “Mash potatoes”.  The premise behind her recipes is no salt, no sugar, and no flour.  This is common sense stuff guys.  Most inflammation experts refer to these three as the “three white killers”.  Let me say up front, I am not a nutrition expert.  To really be an expert, I believe one needs to actually be doing the research.  There are studies out there that prove everything to be correct.  If I read a ton of peer reviewed articles, that doesn’t make me an expert.  I would simply be regurgitating someone else’s work.  With that being said, I am simply going off what I’ve read and experienced.  Disclaimer!!!!

            I’ve eaten her food for years, and I can honestly say I have never eaten anything that I didn’t love.  So I’m not suffering by any means!  The difference now is that I am not cheating or eating out.  I have also traded out all carbonation for water and coffee.  This isn’t a Paleo Diet because we eat legumes, potatoes, sweet potatoes, some rice, and some dairy.  We have a small cheat once per week, but now I am at a point that I am not craving the cheat day. 

            The best benefit that I have noticed is increased mobility with little to no pain in my joints.  As a 40 year old trying to compete head to head against 20 year olds, the hardest part has been dealing with painful and immobile joints.  With a clean diet, more water, fish oil, Dr. Gray(World’s Best Chiro), Kenny Clark(World’s Best Ortho), soft tissue work, mobility work, and proper sleep, I feel the best I have felt in years. 

            My advice to the 40 year olds out there that still want to live a healthy, active, and even competitive lifestyle, is to focus on diet and recovery as much as the
workout.  I also recommend to add mobility, soft tissue work (lacrosse balls, foam rollers, etc.), and stretching as a daily component to your life.  My advice to you young folks is to start proper nutrition and recovery now.  Remember this, “The Person Who Stays in the Game Longer Without Major Injury, WINS!”

            I want to thank my beautiful wife, Emily Drew Mash, for being the most amazing wife in the world.  Emily Drew, you are the Proverbs 31 Wife!  Anyone that has eaten her food or used her recipes are all blessed with someone who can make food Delicious without salt, flour, or sugar. 

           My wife’s blog is:

emilydrewmash.wordpress.com

Her blog is full of recipes, tips, wisdom, and down right great writing.  I married the most brilliany wife on the planet.

 

For information on seminars, online coaching, or programming, go to:

http://www.MashElitePerformance.com

If you are interested in hosting a powerlifting, weightlifting, or athletic performance “Learn 2 Lift” Seminar, email me at:

Travis.Mash@MashElitePerformance.com

 

Learn 2 Lift Seminars Explained and List of Upcoming!

20131108-132902.jpg

MashMafia Learn 2 Lift Seminars:

Saturday November 23, 2013
Learn 2 Lift Level I
Gaglione Strength
Farmingdale, NY

Saturday December 14, 2013
Speed, Vertical leap, & Strength Coaches Clinic! Free!
Open to Coaches, Athletes, & Parents!
Mash Elite Performance
Advance, NC

January 24-26, 2014
Attitude Nation Level II Camp
The Attitude Nation Gym
Charlotte, NC
*For more info. Go to: http://www.TheAttitudeNation.com

Saturday February 8, 2014
Learn 2 Lift Level I
Keystone CrossFit
Dunmore, PA

Sunday February 9, 2014
Learn 2 Lift Level II
The Underground Strength Gym
Manasquan, NJ

Saturday and Sunday March 22-23, 2014
Learn 2 Lift Two Day Camp
CrossFit Soul
Miami, FL

Saturday and Sunday May 3-4, 2014
Learn 2 Lift Two Day Camp
Mission CrossFit
San Antonio, TX

Seminars Explained:

Learn 2 Lift Level I Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
How It All Ties Together

Learn 2 Lift Level II Olympic Weightlifting
MashMafia’s Learn to Lift seminar will be a one day experience for beginning weightlifters, athletes, crossfitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, and Clean & Jerk) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter

Topics will include:
• Teaching the Advanced Techniques of the lifts(Snatch, Clean & Jerk, & Squats to Help with Olympic Lifting)
• In Depth Q&A Discussion answering all questions
• Dynamics of programming & how to implement
• Techniques that will immediately increase any of the lifts
• In Depth Video Analysis
• Everyone will participate in a Sanctioned Weightlifting Meet that day!

Learn 2 Lift Two Day Camp
MashMafia’s Learn to Lift seminar will be a two day experience for beginning weightlifters, powerlifters, athletes, CrossFitters, or anyone who just wants to get jacked! The seminar will focus on the Lifts of Weightlifting (Snatch, Clean & Jerk, & Progressions) and Powerlifting(Squat, Bench, & Deadlift) The seminar will feature:

-Travis Mash BS, USA Weightlifting SPC, CPT, World Champion Powerlifter, ex Olympic Hopeful Weightlifter, Co-Host of Weightlifting Talk with Jon North

Topics will include:
• Teaching the progressions of the lifts(Snatch, Clean & Jerk, Squat, Bench, & Deadlift)
• Recognizing and correcting mobility issues
• Dynamics of programming & how to implement
• Video Analysis with In Depth Q&A Discussion
• Techniques that will immediately increase any of the lifts
*How It All Ties Together

We are also available for the following topics:
-Athletic Performance: speed, vertical leap, agility, strength training, goal setting, injury prevention, dynamic warm ups/mobility, nutrition suggestions, and a winner’s mind set.
-Building your Fitness Related Business
-Nutrition: No Salt, No Sugar, No Flour, No Problem! A Real World Approach!
-Of Course the Big Five: Snatch, Clean & Jerk, Squat, Bench, and Deadlift.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

http://www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, Athletic Performance, or any of the others above, email me at:

Travis.Mash@MashElitePerformance.com

20131108-132929.jpg