Tag Archives: nation

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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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:


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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The Attitude Nation Level II Camp

I don’t have time to go into major detail, but I didn’t want to wait until tomorrow to tell the world how proud that I am that I was a part of the best strength camp in America. Where else can you get two International Level Weightlifters, a Nationally ranked female weightlifter, a World Champion Powerlifter, and two world renowned Crossfit coaches in the same room. We had a world champion powerlifter, an elite ranking female powerlifter, and a Nationally ranked female weightlifter just hanging around helping out and lifting heavy weights with campers. All that I am saying is that at the next Level II Camp with Jon and Jessica North, Donnie Shankle, Ryan Grady, Ben Taylor, Rebecca Gerdon, Greg and Lyndsey Nuckols, and Travis and Drew Mash you need to do whatever it takes to get there if you are serious about strength.

These campers where awesome as well, and I promise that I feel like family to all of you that participated. I expect for each of you to keep in touch, and ask me any questions that you have. We slammed bars together, we learned together, and we sweat together, and in my book that means we are “heavy weight slamming” brothers and sisters. You guys are now a part of The Attitude Nation and Mash Elite Performance! Keep learning, never be satisfied, and keep crushing weight!

Travis Mash
Twitter: @MashElite

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

I Love My Life and I Wouldn’t Change It!

I Love My Life and I Wouldn’t Change It!

God has blessed me with a set of skills that allows me to affect people in a positive way everyday. I get to make people healthier, I get to help them reach their goals, and I get to help slam bars. This week alone I get to be on my podcast Weightlifting Talk two times where thousands of people tune in to learn about strength and to have a good time. Yesterday I was with Coach Joe Kenn at the Carolina Panthers Stadium. I got to watch him put these phenomenal athletes through their workouts, and I had the privilege to attend a lecture from Coach Kenn. Coach even gave me props in a room full of collegiate and high school strength coaches! While I was there I hung out with the infamous Martin Rooney (Training for Warriors) and my boy Chris “Ox” Mason. I just feel that my whole life has been in preparation for this moment in time. This weekend I am super excited to be helping coach Team MDUSA, the professional weightlifting team. This event takes place at Summer Strong in Columbia, SC, so I will get to coach a sport I love and chill with friends from across the country. I know that Zack Even-Esh, Chad Wesley Smith, Donnie Thompson, and Coach Kenn will all be there, so I am jacked. These guys are not only friends, but they are tops in my industry. I can’t wait to catch some of their lectures.

The point to all of this is to say “be patient”. God is working out His plan perfectly! Sometimes the bad times are to set you up for the great times. I say keep learning, keep growing, and keep slamming bars. I believe that everyone “slams bars” differently. My “slamming bars” is weightlifting and powerlifting, but your’s might be 5Ks, marathons, triathlons, or Highland games. Just keep pushing the limits of your body and mind, pick a career that you love, and I believe that your life will be filled with joy.

Love your life or change it!