Tag Archives: Travis

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

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Learn 2 Lift Gaglione

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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

11/18/13 Workout and Things That I am Thankful For

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Day 1
Snatch HS(allowed two miss), 85/2×2,88/1
Clean & Jerk HS(allowed one misses), 85/2×2,88/1
Squats 3 reps x 4 sets, -25%/10
Goodmornings 8 Reps x 3 ss KB Rowing High Pulls/10

Conditioning

15 minute AMRAP of:

50 KB Swings 24/16kg
25 Jumping Squats 45#
15 Pull-ups

2013 has been a great year for Mash Elite Performance. We have experienced growth in so many areas of our business, and I am very thankful for God being so gracious to us. My prayer is that we might glorify Him within our business in our actions and the way we treat our MashElite Family. Here is a list of some of the other things that I am thankful for:

1. Weightlifting Talk on Spreaker.com and everything that comes with it. My friend Jon North brought me into the Attitude Nation Family in February. Now I feel like I have an extended family of thousands of people that listen and support our podcast. We are Family!

2. My MashMafia Weightlifting Team! Now with my online coaching, I have athletes all over the country that I talk and work with on a weekly basis. The folks that I work with on a daily basis at the Mash Compound are like Brothers and Sisters.

3. My whole MashElite Family, athletes, morning crew, Smashed CrossFit, Training For Warriors, and our one on ones are the simply the best. I love you all. We do life together, and I would have it no other way.

4. My wife! Emily Drew is the Proverbs 31 wife. I am so blessed to have her, and I thank God every day for her.

5. My daughter! I thank God that I’m able to have a relationship with Bailey even though she lives in Minnesotta. Thanks to the success of our business, I have the ability to see her on a regular basis.

6. My Family and Friends! I’m blessed with the best of each.

7. The best Church Family in the World!

Have a Happy Holiday Season!

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

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            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

 

Attitude Nation AO Qualifier

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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!

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

Keep It Simple Strength! And Tomorrow’s Workout!

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Day 5
Snatch max, 80/2
Clean & Jerk max, 80/2
Push Press 5RM

Conditioning

3 rounds for time of:

400m Run
10 Hang Power Cleans 155/105#
20 T2B

Simple Strength Tips:

1. Squat to get strong at Squats! We are following the simplest plan that I’ve ever designed for Squats, and everybody is getting stronger. For example, right now we are doing high volume 5×5 on Monday, 5 RM Front Squats on Wednesday with down sets, and 5 RM Back Squats on Saturday with down sets. Of course, all of this will change every 4 week block, but the program will continue to fit this pattern.

2. Snatch and Clean & Jerk to get better at Snatch and Clean & Jerk! I am definitely a believer in the Westside Barbell Conjugate Method, but I keep the variations close to the original lift. For example, here are some variations: Snatch and Clean & Jerk off boxes, Hangs, Complexes, pauses at or above knee, and certain variations of these variations. Right now we Snatch and Clean & Jerk or perform variations three times each per week. This will increase the deeper we get into the program.

3. Build your base! Whether you are a Powerlifter or a Weightlifter, you need to build Specific Strength for the lifts that you desire to perform. For example, if you want to do Olympic Weightlifting, Overhead Squats, Front Squats, Push Press, and Pull-ups are a few exercises to prep the body for the Main Lifts. My team continues to perform these exercises because they are all still rookies, and they need those areas strengthened.

With Powerlifting, Glute Ham Raises, Goodmornings, Standing Presses, RDLs, High Bar Squats, Bentover Rows, Dips, and Pull-ups are some great exercises for Powerlifting. Once the base is built, I suggest focusing closer to the main lifts.

4. Once The Base is Built, Focus on the Main Lifts! Weightlifting and Powerlifting are both sports. Practice the lifts so the body develops more of an efficient movement pattern. Practice the lifts like you are in competition. For example, if you are benching, practice the pause on your chest. I actually became better at pausing than the touch and go.

Check Scuba out! 3 months ago he couldn’t Clean 130k/286lbs. Here he is hitting 151k/332lbs!

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

11/4/13 Tomorrow’s Workout

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Day 1
Snatch Pulls/1, Snatch/1, & OH Squats/1 max
Clean from Box max
Squats 3 sets x 5 reps start with 80% + 15lbs/7.5 kilos
Snatch Pulls 1×3 reps105%
GHDs & Pullups(Crossfit Skip)

Conditioning

3 rounds for time of:

50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

First, I want to be clear that I use a lot of the Outlaw Crossfit met cons in my programming. I want to give credit where credit is due. I am going to start posting the MashMafia Workouts the night before. I would also encourage all that are following following the MashMafia Program to post your results in the comments section. Also any questions that you have post in the comments section.

The volume has shifted a little this week. We are doing a little less squatting and more versions of the lifts!

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

Couple of Highlights: