Tag Archives: programming

Jared Enderton Highlights

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​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

10/30/13 Workout

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Day 3
Clean Complex: Clean Pulls/2, Clean/1, Front Squat/2, & Jerk/1 max, then -10%
Front Squat Max 5 RM, then -10% then -30% for 2 sec pauses
Clean Pulls from Box 3×3 105%
Push Press 5RM , then -5% and -10%

For time:

50 Burpees
20 Front Squats @ 80%
50 Burpees

After today, things get a little better. Dig deep and don’t settle for less than last week. A lot of my met cons come from Outlaw Crossfit, so I just want to give the a shout out.

For more information, go to: http://www.MashElitePerformance.com

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

Squats, Assistance Lifts, Mobility, & PRs! It’s all in here!

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​Weekly I get hundreds of questions regarding performance, weightlifting, powerlifting, and nutrition, and I try to answer as many as possible. Answering the questions of the Weightlifting Talk listeners and my blog readers is one of my favorite things that I do. It’s a chance to give back to a world that I have devoted most of my life. The willingness to share knowledge is the main characteristic that separates the field of strength and conditioning from all the rest. Two chemists would never share formulas. My partner Jon North on “Weightlifting Talk” has done a great job in forming a family of soldiers that we call “The Attitude Nation”. We all have a common bond of the barbell and all the trials and tribulations that come with it. The daily struggle that comes with the barbell is symbolic of the daily struggles of life. The barbell like life is telling you to quit every day, and it is up to you to say no to the barbell. It is up to you to lift the barbell above your head and slam that sucker in defiance just like life. Life says to get a job behind a desk and be miserable the rest of your life, and you say no way I am going to open a training facility for people to slam bars. Maybe one day you get fired from your job, and you thank your boss because now you are going to go out and get the job that you have been wanting. We call this the “Black Sheep” lifestyle. This means that you don’t follow the herd, or as I would say, “I do what I want.” The “Black Sheep” bond is what probed me to write this blog. I wanted to answer several common questions that I receive, and hopefully I will give you all new ideas that will allow you to say no to the bar. These answers will hopefully allow you to Snatch that bar to overhead, and violently slam that cold piece of steel back to the earth as you hover above in victory.

​Question #1 How often should I squat?

​Answer: The fact that I get asked this question so often makes me love the Nation even more because most people don’t want to squat at all. Once again this is what separates you from the rest of the white sheep world. To answer this you have to ask yourself two questions. How often do I squat now? What is my purpose for squatting? If you squat once per week, then immediately going to five times per week isn’t a good idea. Are you squatting to become a better weightlifter, athlete, powerlifter, or just to keep you in shape? If you are a weightlifter, you need to check your front squat to clean ratio. If you are a weightlifter, and you front squat 20 kilos or higher more than you clean, then focus more on the performance of the clean. If you are the typical weightlifter that front squat 10-20 kilos higher than you clean, then squat a lot. Three days per week is optimal, but remember if you are squatting once per week, go to twice per week for a month or so before making the march to three. There are a lot of programs out there right now like smolov or Hatch, but if you are a rookie, here is a basic eight week program:

Week 1

Mon Back Squats Max 5, then subtract 10% for max reps
Wed Front Squats Max 5, then subtract 10% for max reps
Fri Front Squats Max 2 with 5 second pauses in bottom, then subtract 10% for max reps all with 5 sec pause in bottom.

Week 2

Mon Back Squats max 5, then subtract 10% for 5, then subtract 15% for max attempts
Wed Front Squats max 5, then subtract 10% for 5, then subtract 15% for max attempts
Fri Back Squats max 2 with 5 seconds pause in bottom, then subtract 5% for 2 with 5 sec pause, then subtract 10% for max reps with a 5 sec pause for each

Week 3

Mon Back Squats max 5, then subtract 5% for 5
Wed Front squats max 5, then subtract 5% for 5
Fri Front Squats Max 1, then subtract 20% for 3 reps x 1 set with a 2 sec pause each

Week 4 Deload

Mon Back Squats -10% from your all-time max 5 for 5 reps x 3 sets
Wed Front Squats -10% from your all-time max 5 for 5 reps x 3 sets
Fri Back Squats max 1 with no down sets

Week 5

Mon Back Squats Max 3, then subtract 10% for max reps
Wed Front Squats Max 3, then subtract 10% for max reps
Fri Front Squats Max 2 with 5 second pauses in bottom, then subtract 10% for max reps all with 5 sec pause in bottom.

Week 6

Mon Back Squats max3, then subtract 10% for 3, then subtract 15% for max attempts
Wed Front Squats max 3, then subtract 10% for 3, then subtract 15% for max attempts
Fri Back Squats max 2 with 5 seconds pause in bottom, then subtract 5% for 2 with 5 sec pause, then subtract 10% for max reps with a 5 sec pause for each

Week 7

Mon Back Squats max 3, then subtract 5% for 3
Wed Front squats max 3, then subtract 5% for 3
Fri Front Squats Max 1, then subtract 20% for 3 reps x 1 set with a 2 sec pause each

Week 8 Deload

Mon Back Squats -10% from your all-time max 3 for 3 reps x 3 sets
Wed Front Squats -10% from your all-time max 3 for 3 reps x 3 sets
Fri Back Squats max 1 with no down sets

The key to this program is to track max rep records, max, duration of workout, and all the other variables that you might improve week to week. This is straight linear periodization, and a plan like this has been used for thousands of world records. You as the athlete just have to put in the time, and more importantly the nutrition and sleep.

Question 2 How often should I set a Personal Record?

We are going to call personal records PR’s for short, and this is a complex question. I think with a sound coach and plan that a lifter should expect to set PR’s weekly for the first twelve weeks sometimes longer. Now almost all of what I am about to tell you depends on genetics, nutrition, sleep, recovery, and past injuries, so I am just telling you averages. PR’s are determined in big part to the program. This means that there are times that the volume is so high that the body is left weak. This is totally a desired response because the program is forcing the body to adapt to the unusually high stimulus. All programs are peaked with a tapering where the volume is decreased, and then the body overcompensates causing a surge in strength and energy. The body is like one warrior getting used to fighting three people, and now God takes away two of them and now the warrior only has to fight one guy. That would be easy for the warrior at that point. I’m trying to over simplify this article, so that all of “The Nation” and my “Mash Elite Family” can have an idea of why programs are the way they are. During this two to three week taper period the athlete should expect to have a big surge in PRs. As far as how big of a PR well that depends on how long that you have been training, and how well your training cycle has gone. 5-10 kilos per training cycle is the goal range, but if you are Donnie Shankle or Jon North, the plan changes. Those guys are hoping for any PR, and to at least hit their max in both lifts at the competition. For example Jon has hit 166k in the Snatch and 195k in the Clean & Jerk, but he has never hit both in competition. If he just hits his best in the same competition, then that is a big PR.

All of this is just parameters because sometimes lifters hit PRs the whole training cycle because their bodies are primed for a surge forward. James Tatum of Muscle Driver USA was hitting PRs almost weekly earlier this year, and went from a barely ranked lifter to a Pan American Team Member. Of course Glenn Pendlay’s programming is awesome, but it was just James’s time to shine. His body was simply ready for a jump. I hope that this helps, but I will say one more thing. If you have only been lifting for two years or less, and you have gone twelve weeks without a PR, I recommend changing the program. Make notes of what works! If higher squat volume works, then squat more. If it doesn’t, then don’t.

​Question 3 What assistance lifts should I do?

​Answer: It all depends on what you need work on, and what body parts are lagging. Now I believe like Gray Cook that the best way to strengthen a movement pattern is to perform the pattern. This means that if you can’t Snatch well, then Snatch more. There are assistance exercises that mimic the lifts that are great for improving the movement like Angel Drops, Hit and Catch, and Tigger Squats. I have placed a link for all three below. If you have trouble catching the Clean in a good position, work on Cleans off the High Box and Front Squat a lot. In Powerlifting if you have trouble staying upright in the squat, perform more Zercher Squats and Goodmornings. Both of these exercises will strengthen the core both anteriorly and posteriorly. Once again I have placed a video of these two exercises.

Videos:

Angel Drops http://youtu.be/12dDRJETSD0

Hit & Catch http://youtu.be/zV532Bpc8XU

Tigger Squats http://youtu.be/IEh1e32KGy8

Zercher Squats http://youtu.be/U2OKweR-N-g

Goodmornings http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183

​Exercises that are good for hamstrings are RDLS, Reverse Hypers, and Glute Ham Raises. Exercises that are good for quads are Back Squats, Front Squats, and Zercher Squats, but all work them in a slightly different way. The key is having a coach that is aware and familiar with anatomy that can point out weaknesses that need work. Weaknesses are great to find because now you have something to target that will help increase overall strength. My prescription for assistance exercises is as follows: stick as close to the main lifts as possible. Assistance exercises that don’t resemble the lifts that you perform should be minimized and chosen to strengthen a diagnosed weakness.

​Question 4 Mobility?

​Answer: There are four different mobility issues that are common among weightlifters, powerlifters, and all athletes alike: ankle, hip, shoulders, and T-Spine. I have made four videos with simple solutions to address each of these. If you want to learn how to diagnose certain movement pattern discrepancies, I recommend the book Movement by Gray Cook. Below are the videos:

hip mobility http://youtu.be/k2jWD5A7cbs

shoulder mobility for racking a clean http://youtu.be/vT-6XYd70oc

OH Mobility http://youtu.be/yF0rDVvdLLU

Ankle Mobility. http://youtu.be/Z3m8xRVOTDk

I hope this article has helped answer some of your questions. We have a lot of seminars coming up the rest of the year. If you get the chance, come check us out. I’ll elaborate even more at my Level I “Learn 2 Lift” Seminars!

FREE Training for Wariors Seminar
September 21, 2013
Introducing Mash Elite’s newest program: Training for Warriors! This program will teach you all the essentials of fitness, covering all aspects including strength, flexibility, endurance, and much more. Join us and take the first step toward the fitness lifestyle you’ve always wanted!
Advance, NC

Learn to Lift Level 1 Lamour Training Systems
October 26, 2013
Mash Elite’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, clean & jerk, & progressions).
Greensboro, NC.
Learn more

Learn to Lift Level 1 Wilkesboro CrossFit
November 9, 2013
MashElite’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, Clean & Jerk, & Progressions).
Wilkesboro, NC.

Learn to Lift Level 1 at Gaglione Strength
November 23, 2013
Mash Elite’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, clean & jerk, & progressions).
Farmingdale, NY.

To learn more go to: http://www.masheliteperformance.com/#!news/cuc

To sign up go to: http://www.masheliteperformance.com/#!store/crf1

We also offer online training and programming. If you are interested, email me at:

http://www.masheliteperformance.com/#!store/crf1

For more information about Mash Elite Performance go to:

http://www.MashElitePerformance.com

Follow me on Twitter @MashElite

Online Programming with a FaceTime or Skype Twist!

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I just wanted to say how excited I am about my new online training via Skype or FaceTime. I have been doing Online Programming for years now, but I have always wanted a way to actually train my online MashEliters. Now I can! Ilene Winters is one of my online athletes, and she was my first to be trained via FaceTime. I have for years analyzed videos, but it works so much better to correct the athlete during the session. Now I can! Whether it is snatch, clean & jerk, squat, bench, deadlift, jumping mechanics, or sprinting mechanics, now I can coach the whole world.

There is something so fun to be able to help thousands throughout the US. I could even help Australians, English, or anyone. I love the Internet! Now I can really affect lives!

For more information go to

http://www.MashElitePerformance.com

Or

Email me at:

Travis.Mash@MashElitePerformance.com

Programming For Perfection

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This week we started all new programming in preparation for the NC State Weightlifting Championships in October. The volume is very heavy right now, and we are focused on general preparation that will ready our athletes for the Bulgarian-ish programming to come. Most of our team are rookies, so stabilizing the overhead position and working on and stabilizing the various positions of the pull is critical. I have come to love programming for my team, and for my online clients, schools, and gyms/boxes. I also believe that teaching an aspect of programming at my seminars is an aspect that makes them unique from the other seminars out there. This blog is more about the general necessities of all programs, so to find out more about my specific programming go to:

http://www.MashElitePerformance.com

or email me at

Travis.Mash@MashElitePerformance.com

A couple of weeks ago I wrote a blog about the four aspects of becoming a World Champions: minimums, maximums, fearless attitude, and a positive group. Today I want to talk about another important part of the plan “programming”. Of course I believe that my programming is superior, but I want to give you what all programs should have in common use this list to evaluate your current program.

1. “Priorities are reoccurring” Dan John says to pick the exercises that are important and do them everyday. If you practice a movement, then you will become more efficient in the movement. If you are a weightlifter, snatch, clean & jerk, and the squat should be common place in your program. Of course pick assistance work that will target weak spots and apply accordingly. The same goes for powerlifting. The squat, bench, and deadlift should be common practice. Old school programs focus more muscularly like a bodybuilding program, but they forget the neuromuscular component. Strength sports are like any other sport if you want to get better at baseball practice baseball.

2. “Defendable” What I mean here is that program designers or a coach should welcome questions with open arms. I love when a MashEliter asks me questions about their program because then I have a chance to rap about science. If your coach gets mad at you about questioning their program, then take that as a big red flag and you should run. The only reason a person would get mad at a question is because they don’t know the answer.

3. “Adaptability” All programs should be able to be scaled for individual needs. For example if a weightlifter can clean within 20lbs of their front squat, then that person has a very efficient pull underneath the bar. That person should focus on squats because their clean should get stronger with that increase. On the other hand if a person can front squat 450lbs, but they only clean 350lbs, then they should focus less effort on the squats and more on the clean. Another example is if a lifter is lacking mobility to catch the snatch, a coach might want to address the mobility and start with overhead squat. A great coach is necessary for any program to be maximized.

4. “Peaking or Taper” There should be a phase that peaks an athlete for their sport or goal. If you are a Crossfit athlete, strength and work capacity should be maximized with the last four weeks being gradually tapered to allow for the body to recover and recharge for the event itself. If the taper is done properly, an athlete should experience a surge of strength, work capacity, and even mobility. Great programs will take a 52 week approach with everything geared towards the most important competition or event of the year. Different aspects can be targeted throughout the year like strength, work capacity, relative strength, or mobility.

These are just a few components that are necessary for good programming. My advice is to find a reputable coach that has produced athletes in your chosen sport, or clients that have achieved results that are in alignment with your own goals. After finding a good coach, give the program a chance. Almost all programs that are written by good coaches will work if you commit to following the plan.

For more information on programming or any other service that Mash Elite Performance offers go to:

http://www.MashElitePerformance.com

or email me at:

Travis.Mash@MashElitePerformance.com

Here’s an example of our Max Out Fridays:

This Week of Workouts!

This week is a Deload week, but we are still going at it! I’m very excited about my online programming clients, our new t-shirts, and our Learn 2 Lift Seminar DVD! We sold 32 T-Shirts in the first say! I being able to offer more to my MashEliters and Weightlifting Talk Family! One of my online clients David Argel, owner of Crossfit 140 in Hotlanta, visited MashElite today to slam bars with us. It was a great time getting to know him personally. He fit right in with the MashElite Family!

http://www.MashElitePerformance.com

http://www.masheliteperformance.com/#!store/crf1

Week 4 June 16th to June 22nd

Monday

Snatch 65x2x2, 70x2x3

Squats wk4 75x3x3
SS
Depth Box Jumps/5 x 2-3

Clean Pulls 100%x2x3
Standing Millitary Press 70x3x2

GHRs ss Plank Core Work x 5

Or crossfit

4 Rounds for time:
Suicides 10y-20y-30y-40yd
DB Thrustersx15. 40s/20slb

Tuesday (Muscle Ups practice or 5reps x 3)

Cleans from Box HS
Jerks Heavy single

Pull-ups weightedx 5, Rows/10, & black burns x 3
or Crossfit
Weighted Pullups/work to max 5 ss Double Unders 25 ss KB Swings heavyx10 50/70lb x 4

Wednesday(Crossfit work on Hand Stands & Contrasting Sled Sprints)

Clean & J 65×2+1×2, 70×2+1×3

Front Squats 70x3x2

Snatch Pulls from Box 100%x3x2
Ss
ME Bench Max Triple 2 Board, 95×1 to chest, max
or
Bench 5/3/1 40/5,50/5,60/5

Plate Raises/8 ss Dips/10×3-5

Or Crossfit
Helen for time:
3 rounds:
400 meter run,
21 1.5-pood Kettlebell swings,
12 Pull-ups.

Thursday (Hand Stand Push Ups Work)
Snatch from Box HS
OH Squat HS

Friday (Double Unders for Crossfit)
Max Snatch (25 minutes)
Max Clean & J (25 minutes)

Back Squat max

crossfit

For time:
150 Burpees

Saturday (Muscle Ups & L Sits)

High Hang Clean and Push Jerk max 2+1

Fat Bar Bench max 3 to chest
Or
Floor Press max 3

DL Max 3 off of Low Box(bar below knee)

Push Press 70x3x2

GHRs and BB Hip Ups

Or

CrossFit

1) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).

2)Karen
150 Wall Balls @20/14lbs

http://www.MashElitePerformance.com

Sent from my iPad

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