Tag Archives: Jon

Jared Enderton Highlights


​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 ).

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Attitude Nation AO Qualifier


Today was the Attitude Nation Last Chance Qualifier for the American Open. Scuba Steve, Hayden Dupont and I were representing the MashMafia. Scuba absolutely killed it! He hit 117k/258lbs in the Snatch, and he hit 149k/328lbs in the Clean & Jerk to qualify. He actually Cleaned 153k/336lbs, but he missed the jerk. I am so proud of this young man. He has come along so quickly in a short amount of time. Just two weeks ago he competed in the NC State Championships, but fell short of the qualifying total. Today he looked like he was good for plenty more. Not only is he a freak athlete, but he is a Math Major at Wake Forest University with a 3.6GPA. He will be attending Law School next Fall, so MashMafia has a freak athlete for at least three more years.

Hayden Dupont was trying to qualify for the Youth Nationals, but he fell just a little short. I think that he did awesome because he took a month off. Hayden is another brain child in the 9th Grade taking all honors courses, so he needed a little time to adjust to high school. I fell a little short hitting 120k in the Snatch, and missing the 157k Clean & Jerk that would have qualified me. I’m still very happy because I weighed 94k/207lbs for the first time since 1999. I owe it all to my wife’s famous cooking. Go Mash Potatoes! I feel so much better, and I am moving much better. I just need to get acclimated to this body weight strength wise, and then I believe that next year I will hit some much bigger weights. We all owe my wife, Emily Drew and Brealon’s girlfriend, Haley for not only putting up with us, but they ran the table at the meet. They both helped out in all aspects of the meet. Thank you both!

None of this would have been possible without Coach Brealon. He helped with the meet, and coached all of us. He truly is a huge asset to the MashMafia Weightlifting Team. I think that he will be one of the best coaches of all-time when he has a little more time under his belt. I don’t say this lightly. He has three great things going for him: education, experience, and heart. He is an Exercise Science Major from Appalachian State University, and he is around all the right people. He’s only twenty-two, and he has met and friended: me, Jon North, Donnie Shankle, Glenn Pendlay, and Coach Joe Kenn. That’s not to bad for 22! He is a lifter too! He gets it! I believe that without a doubt he will be on the National scene next year. He is assistant coach at MashMafia as well, so he’s getting that experience daily. More importantly than all of this, his heart is in the right place. He cares about his lifters and his teammates. He loves them, and we love him. This is why he will be great!

I must also give a shout out to MashMafia’s sister gym, The Attitude Nation Weightlifting Team. Justin Lovinggood also qualified for the American Open with 125k Snatch and 152k Clean & Jerk. Jacob “Rabbit Wyatt totaled enough for the American Open A Session hitting 105k Snatch and 126k Clean & Jerk. Rabbit is a MashMafia Original, and I am very proud of him. He has come along way as an athlete since I first met him. I look for him to medal on the National Stage real soon. I don’t know what I would do without the Attitude Nation. When I say that, I mean Jon and Jessica, their team, and the many people who listen to Jon and me on Weightlifting Talk. I feel without a doubt that we are all close family, and I truly love them all.
I’m excited for the American Open as I will be one of the announcers, and I will be coaching Scuba Steve and the Attitude Nation lifters. I will have three athletes that I have coached in the AO: Scuba, Rabbit, and MDUSA’s Rebecca Gerdon. December is going to be an exciting month, and I am excited to watch all my MashMafia and Attitude Nation lifter go at it!

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Mash Mafia, Attitude Nation, Christmas Abbott, Jon North, Rebecca Gerdon & The Volume Begins!


Day 1
Snatch Pulls/2, Snatch/1, & OH Squats/2 max, then -10%/1
Squats 5 x 5 start with 80%
Snatch Pulls 3×3 102%
GHDs & Pullups

4 rounds for time of:

7 Power Snatches 155/105# or 105/55#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

This weekend was super busy for my MashMafia Weightlifting Team! Saturday we had the NC State Championships, and Sunday we hosted the first annual Monster Mash Open! Our sister program The Attitude Nation Weightlifting Team was also in the house. Between the two of us, we won several Medals, set a countless number of PRs, qualified several for the American Open and Youth Nationals, and qualified several for the A Session of the American Open.

We also got to hang out with our extended weightlifting family! MashMafia OG Rebecca Gerdon made a celebrity appearance Saturday. Rebecca is destined for greatness! Our Port City CrossFit friends were at both events, and rocked the house at both! Keith and Heidi are awesome. If you are ever in Wilmington, visiting their gym is a must! Hanging out with Jon and Jessica North outside of Weightlifting Talk is always a treat. These two put their hearts into their team and the sport of weightlifting.

We also met Josh Homes and his girlfriend Christmas Abbott! Most of the weightlifting and CrossFit worlds know Christmas. After meeting them both, I am a Josh Homes fan too because both of them are down to earth and super nice people. Drew and I enjoyed our time hanging out with them.

The Monster Mash Open was an event that I feel so blessed to have been a part of. It’s the way I believe Weightlifting should be: loud music, jacked up crowd, and bar slamming encouraged! I have never had so much fun putting on a meet! I will be doing this at least three times per year! We had tons of PRs, and even more fun!

There will be a complete write up later this week! Here are some common mistakes that I noticed from a lot of the lifters this weekend:

1. Warming up too soon! Have a coach that knows how to count attempts!

2. Power Cleaning or Snatching! Learn the full movements first, so that becomes the natural position to be in!

3. Opening too heavy! Know what your minimum is, and if warm ups are feeling off drop that number as well.

4. Not prepared nutritionally! Have your peri-competition nutrition prepared and available

5. Not knowing the rules! Either get a qualified coach or take the time to read the rules!

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Greg Everett, American Weightlifting


Weightlifting Pioneers

Yesterday on Weightlifting Talk (http://www.spreaker.com/page#!/user/weightlifting_talk/greg_everett) my friend Greg Everett joined me and Jon North in a discussion about his upcoming Documentary Film “American Weightlifting”. We also discussed the future of American Weightlifting. I loved the fact that we were all positive. We gave solutions and ideas. I feel like I am a small part of the Evolution of American Weightlifting.

I believe that there is a new generation of Weightlifter that wants to see the sport grow. A generation that has the energy to bring the sport to the people. A generation that wants to show public the reason they have such extraordinary passion for the sport of Weightlifting. With the help of social media and CrossFit, I believe that people like Jon North, Greg Everett, and myself are showing the public why the sport of Weightlifting is so exciting.

CrossFit has taken the world by storm with millions of fans world wide. For the first time in history, people are starting to know and respect the Snatch and Clean & Jerk. A MashEliter Lisa Sokolsky told me a story about watching the Crossfit Games with her husband Mitch. Mitch wasn’t really interested until he saw the Clean & Jerk ladder. When people see 300+lbs heaved above someone’s head, they realize how awesome it is.

We have all tried lifting various rocks, hay, or other objects, so the public can identify with certain weights being lifted from the ground to overhead. It’s the most functional movement on earth. Especially when you add in the beauty and grace of a well performed Snatch or Clean & Jerk, people are left in awe.

Yesterday after the show, I was left motivated to take the sport to the world. I am blessed to already have a Weightlifting Team, but I want to take the sport to the schools. I want to have weightlifting in every school in my area. The sport of Weightlifting is superior when it comes to comes to Athletic Performance. That’s why I think that it’s a good fit for all schools. We just need the man power and education systems put in place to educate the community leaders.

I just feel so blessed to be a part of this movement. The pioneers of the past have laid a wonderful foundation for the current generation to run with. I just thank God that I am friends and partners with men like Greg Everett, Jon North, Glenn Pendlay, Spencer Arnold, and Donnie Shankle. We all love, sweat, and bleed the sport of Weightlifting. I believe this passion will spill over onto the world!

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Weightlifting Talk Questions Answered


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:


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:

Snatch medium intensity
Squat heavy
Snatch Pulls progressing to Snatch DLs
Standing Military Press

Power Snatch
Power Clean
OH Squats
Jerks from Box
Bentover Rows

Clean & Jerk medium
Front Squats Heavy
Clean Pulls progressing to DLs
Bench Press repetition method


Max Snatch
Max Clean & Jerk

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:


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P.S. check out this video full of knowledge and awesomeness!

Weightlifting Talk Answers


Weightlifting Talk Answers

Guys we got cut off, so I answered a few more of the Twitter and Facebook questions here on my blog! I’m going to start doing this every time because we owe you guys for listening and being a part of The Nation and MashElite! I seriously love you guys!

1. Question one of my athletes had: When following a program that requires using a max to base percentages off of, should that max me a max you can hit almost all the time or should it be a PR..? I know for myself there is a difference in getting psyched up and hitting a PR and my max.. Usually I tell them to go 10 or 15 pounds below there PR..Smolov squat program, Hatch, Etc..

Answer: We base our percentages off our PR, but when an athlete is having a bad day, I will lower his number. It’s all about being a good coach, knowing your athlete, and having a good eye. Definitely in the squat I would base it off the PR. The less neuromuscular the lift is, the more true to the PR one should stay.

2. Few questions:
Any tips to save the lifts if I am missing behind in the snatch?

In the catapult is there a difference in technique when doing powers? And how do you prevent feet from going too wide in powers (especially the clean). If I try to keep the feet in the proper catch position I end up riding the weight down in a heavy power clean attempt.


Answer: In the Snatch if you feel the bar going behind, shift your knees and butt back. That will bring the bar back forward, and you can do the opposite from losing the bar behind.

With the powers if you have to ride it down, then you aren’t powerful enough for the weight. A bad power is an indicator that you lack strength, so I would spend some more time squatting. Remember though Jon isn’t great at Powers, but he kills people in the lift.

3. Travis can you talk about how you would train a boxer as far as strength and conditioning goes? Thanks boss!

Answer: I would stay away from a lot of hypertrophy in the upper body. I would do the Olympic lifts and squats because if a person has powerful hips, they are going to throw a powerful punch. I would work a lot of rotational exercises into the mix with med balls, cables, and/or bands. Last I would focus on relative strength which basically means pound for pound a lot of body weight work.

4. @ACalex919: @attitudenation @mashelite i have slight pain in my left high hamstring when a2g squat. Should i do some mobility and keep lifting or rest?

Answer: No mobility!!! It depends on what happened. If you received a slight tear, you will tear it worse. Go to a practitioner! Guys find a Doc that is versed in A.R.T.,, Graston, etc.! A soft tissue practitioner is Gold! @DrGSportsDoc is my guy! Dr. Gray baby!

5. @pa_fit: @MashElite @ryanpatrick24 @AttitudeNation If could chg 1 thg bout each others sport what would it be? #crossfit #weightlifting #powerlifting

That’s easy! Weightlifting should be more exciting like Jon makes it! Enough of the golf claps and following the bar down. Powerlifting needs to get rid of the equipment, and make all their lifts more legit! Crossfit needs to tighten their form up on all of their Olympic and Power lifts!

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Workouts with Shankle & North, Movement, & Events

Workouts with Shankle & North, Movement, & Events

My workouts are going much better of late due to movement & a fine tuned neuromuscular response. This simply means that biomechanical movement patterns have been the main concentration of my latest workouts. Tuesday I worked out with Donnie Shankle for the first time, and in my mind I am thinking that I want to keep up with these guys. I know that I am 40, but dang it this will be the last time in my life that I will have a situation like this. I want to slam bar until God says that is enough, and that will probably come with a major injury. I’m strangely OK with this! I am in a situation where I can lift as mucch as I need to, so I am going to have fun, try to inspire others, and be the best that I can be. I know that I am plenty strong enough, but I have to work on my movement patters. The ability to get under the bar at a rapid speed is crucial to lifting big weights. Jon North is strong, but his speed and positioning underneath the bar is second to none. This is why he is the Champ, and this is what I have to strive to do. Jon and Donnie are the most intense weightlifters on earth, and they without a doubt love the sport. When we train, we have a 40 year old, a 30 year old, and a 20 year old brought together with a common love of slamming bars. The insane quest to master the bar is what drives us, and there is no place on earth better than North Carolina to immerse yourself in the sport of weightlifting!

Movement and strength are the keys to athleticism! If an athlete can move properly and is strong relative to body weight, then that athlete can jump and run like no other. After listening to Coach Kenn of the Carolina Panthers and Dan John, movement has become as much of my program as speed and strength. From this shift my athletes have gotten faster, jumped higher, stronger, and have gotten hurt less. I recommend reading Mike Robertson or Gray Cook, and learning as much about movement as possible to take your training business to the next level.

This weekend is going to be awesome! I am teaching with Jon North, Jessica North, Ryan Grady, Donnie Shankle, and Ben Taylor at the Attitude Nation Level II Certification Camp! How sick! We will be teaching Olympic weightlifting, Powerlifting, and Gymnastics. I am as excited to learn as I am teach! Then next week is the Mash Summer Camp for the 12+. This camp is going to rock with more visits from our collegiate athletes, speed & jumping mechanics, goal setting, and nutrition. Then at the beginning of August I am off to New York to drop knowledge about the sport of weightlifting. I love my life! I can honestly say that I am doing exactly what God intended!

If you have a question about programming, events, or coming to slam bars with us, email me at Travis.Mash@MashElitePerformance.com or check out my website at http://www.MashElitePerformance.com.

Below are some of my workouts:

Max Out Friday in Chicago
Snatch 120k/1,125/mx3
Clean & J 150k/1&1
Squat 210/1pause, 230k/1, 190/3 pauses

Snatch 90×1,95kx1
Squats 565lbsx1
Standing Military Press 90×1,95×1,88×1,98kx1

Snatch 120kilosx1, 100×2,110×2
Deadlift 625lbsx2

P. Snatch to Hang Snatch 105k/1+1
Clean & J 135k/2+1
Front Squat 435×1

Clean & J 150/k1, 130/2, 140/1
Jerks off Box 160k/1