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21.7.17

Sub Ex # 86 & 87

Carrying
By Donny Shankle

Carrying is a great exercise. It strengthens so many muscles at one time especially your upper back, legs, abs and grip. I’ve carried everything from tires, pallets, logs, hay bales, kegs, stones, huge sacks of rice, oxygen tanks, sandbags and pretty much anything I saw wondering if I could pick that up and walk with it. I still may hold the Camp Pendleton base record for the stone carry. While competing in an annual strongest warrior competition, I easily carried the 300 plus pound stone we were using three times as far as any other competitor. Many of the marines couldn’t even get the stone off the starting line. The muscles burn during carrying and the lungs have difficulty breathing because the heavy weight is sitting on your chest. You have to work so hard and there is no technique or cheating your way through it. To describe this exercise, I’ll use the sandbag. It’s safe to use and easy to adjust the weight. There are two ways to implement the carry in your training. The first is carrying for speed and the second is distance.

Carrying for speed is a great way to improve your conditioning and coordination. It is a very cardiovascularly demanding exercise. When you carry for speed, assign A and B points to bring your sandbags to and from. One sandbag can be used or turn the exercise into a loading race or relay by using multiple sandbags. Because you are moving fast with a heavy object, your concentration on coordination increases versus carrying for distance. Any improvement in the general physical prepared coordination of the weightlifter will improve his coordination on snatching and clean and jerking.

Carrying very heavy sandbags for distance is a great exercise to trigger a hormonal response. The body is under constant tension for longer periods compared to carrying for speed. The abdominals and diaphragm work harder. The very heavy sandbag must be carried out in front of the athlete because shouldering the sandbag is too difficult. If you can shoulder the sandbag during a distance carry then it it is not heavy enough. Add more weight. The muscles and connective tissues from the top of your spine down to your ankles work very hard to get through a heavy distance carry. The longer you hold on the more everything has to work. Not only will you trigger a hormonal response which will produce stronger muscles but your work capacity will tremendously improve. As a 105k class weightlifter, my conditioning and capacity to work in the gym was better than lighter weight classes. One of the reasons I attribute to this was probably due to all the carrying I did as an exercise in my youth which I continued later in life.

Reps: N/A
Sets: 5-10
Advanced Way: Try carrying for distance uphill but be sure the incline is not so steep to be dangerous. To increase the difficulty during speed carries go to the beach and carry in the sand.
Duration: 15-25 minutes is enough time to practice either for speed or distance.
Placement In Training: After you have practiced your lifts for the day or alone on active rest days.
  
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Hammer Swinging
By Donny Shankle

Swinging the hammer is a great exercise to develop strength and dexterity primarily in your wrists. The entire arm however benefits from the exercise as well as your abdominals and in particular the intercostals and obliques. The shoulder rotation from swinging the hammer is very beneficial to the health and flexibility of the shoulders. Anyone who has ever worked with a sledge hammer can attest to the kind of hand and arm strength you develop.

The lift begins with your hands taking a grip on the bar, sending a signal through the rest of your body that it’s time to lift. You need to have strong hands and wrists. Wrist strength is often overlooked by many weightlifters. This is usually because weightlifters wrap their wrists and then pay no attention to them. If the wrists are weak however on any overhead exercise a chain reaction will take place leading to the elbow relaxing and then the shoulder. This chain reaction will cause you to miss the lift or give the judges a questionable lockout. Wrapping your wrists is good but so is having strong wrists.

There are three primary exercises I do with the hammer. There are also so many fun variations you can practice to not only improve your hand and arm strength but also your hand eye coordination. The three I practice are the pendulum swing, double and single handed behind the back swing, and bringing the hammer down on a tire like I’m chopping wood, or how I like to think of it, working on the railroad like big John Henry.

To perform the pendulum swing hold the hammer at its base and let it fall behind your back with your elbows up by your ears. Gradually begin swinging the hammer from side to side like an old grandfather clock and let your shoulders and back stretch. For the double handed behind the back swing start by holding the hammer at its base with your elbows tucked close to your sides. The hammer should be in front of you with your eyes looking at the top of the hammer. From here bring your elbows up while at the same time letting the hammer fall to either side and then let it swing behind you until its back to the starting position. The single handed swing behind the back is performed the exact same way but with one hand holding onto the hammer at its base. For bringing the hammer down find a tire and get angry. Bring the hammer down as hard as you can like you’re slamming down slam balls.

Reps: 3-10
Sets: 3-5
Advanced Way: N/A
Duration: 10-15 minutes
Placement In Training: As a warming exercise to stretch the back and shoulders before training. Bringing the hammer down should be done at the end of training as an abdominal exercise.

2.12.16

Waves

Ego
By Donny Shankle

“Man does not live by bread alone.” - Mathew 4:4

Man cannot live without an ego and weightlifters cannot win without it. How many times do you see weightlifters in competition walk out of the warm-up room onto the stage with fear in their eyes? Great weightlifters are the epitome of confidence as they approach the bar. The crowd loves the ego of champions. It’s not just entertaining but it also makes them feel like anything is possible.

It’s not just your muscles which grow in the gym. Each time you go after a record attempt your ego grows. This is good. It not only has a positive effect on your performance but on everyone else. Men are needed in the gym who can exhibit this everyday. Men are needed who display authority. These are the men who make the hard decisions no one else are willing to make. The dependable men who can execute when others can’t. These are the leaders who set the standard and show others how it’s done. In the gym, as in life, everyone aspires to be like them or greater. Usually these are the lifters with the greatest amount of experience but are certainly the lifters with the greatest totals. These are the weightlifters who create an ego effect in the gym which sends out waves that push everyone else’s capacity.

The champion’s ego surges as the pressure increases. Nevertheless he loves the pressure. The catalyst to bring his trained ego forward lies within loving a challenge. Without a good challenge ego turns into conceit. It’s boring to watch and dangerous. Love therefore is the prerequisite to ego. Love keeps the ego in check. It’s people who passionately love what they do we most admire.

30.11.16

Begins With You

Exception, Not The Norm
By Donny Shankle

Citius (faster), Altius (higher), Fortius (stronger). - Olympic motto

Athletes relish the chance to compete. They love getting together with other athletes to see who is the best. This is where the word “compete” comes from. Its Latin is con petire and means “to seek together”. The whole reason men and women come together to compete is to find out who is exceptional. Who stands alone at the top as the best? Who is not merely a passing dilettante but instead a champion?

People who are the exception and not the norm have drive which is kept fueled by self-discipline. These exceptional champions are like the special forces in the military. They stand apart in small groups because they do not need to be constantly told to get up and go train or go to bed on time. They don’t need to be told to go and achieve anything. Their self-discipline is greater than normal which pushes them over the normal boundary line into the exceptional zone. Not everyone understands this attitude or values it. To value one thing above everything else in order to be exceptional requires you to be greater than the norm. Thinking this way lies within the self.

To be the exception and not the norm begins within you. For the athlete, the medium to show you are exceptional is sport. To compete with other athletes. Sport with an agreed upon set of rules that are enforced by referees or judges. It is in competition where finding who is exceptional and not the norm ends.

30.6.16

Let Go

The Bridge
By Donny Shankle

Quite often the personal record you are going after is already within your reach. You are well trained. You are strong. You are ready to lift the weight in front of you. However, something in your mind is frightening you from making it real. Or maybe you are setting this new standard as a near impossibility. The reality ends up being you never cross the threshold and make the personal record and sometimes the negative connotations of this have very real consequences.

Weightlifting is a race against gravity. For all athletes regardless of their discipline, it is also a race against time. You will not always be as strong as you are today. Make the lift happen either in training or competition. If you keep setting it up in your head as too difficult, too heavy, or impossible then it always will be. You will miss your chance to become a champion.

If you ever get the chance to visit Maui, go to Iao Valley and have a swim in its waters. Relaxing in the cool streams and having the water run over your shoulders is great recovery especially in-between training sessions.

On one occasion as I was walking to the streams to go for a swim, I watched a few of the locals jumping off the bridge which gives you access into the interior of the valley. The bridge was about 25ft. high over a 7ft. deep pool. The pool was not very wide either and was surrounded by jagged volcanic rock. These guys didn’t care. They were doing an assortment of aerial tricks before hitting the water to impress the tourists and earn themselves a little beer money for the night.

My friend James who I went with dared me to jump off the bridge. Since I’m not a fan of high places, I told him he was nuts and kept walking. Then I heard a splash. I turned around and couldn’t see him! He jumped off! I peered over the edge and saw him climbing up the rocks. He made his way all the back to me and asked me what was the problem . Was I afraid? If so, why?

He explained to me how to enter the water at an angle to avoid hitting the bottom. This would keep me from landing flat on my back. I wanted to ask him to do it again but I knew this wouldn’t be fair. It was my turn. It was my turn to have brass balls. The toughest thing in front of me was simply letting go of the ledge. I had to let go and fall. After holding onto the barrier and getting close to letting go a few times, I finally said the hell with it and took my hand off.

I didn’t enter the water as planned. As a result, I hit the bottom pretty hard. I was OK though. I was actually more than OK. I wanted to do it again. My skin felt like leather from my terrible dive after hitting the water so hard. I didn’t care though. The rush I felt was invigorating. It was exciting to overcome something which in my mind I built up as scary but in fact was simple. On my next jump, I landed perfectly at an angle and didn’t touch the bottom at all.

Afterwards, James told me that was the first time he ever jumped off. It was cool to do that together with my friend and our training session later that day was full of personal records. Why? I know why for me at least. It’s because I learned in that moment to let go and not be afraid. I could do it. I could land right. Was it dangerous? Sure. But what did that mean? It meant do it right.

As you go after the personal record let go and do it right. Draw on an experience you’ve gone through to give you courage or make you aggressive. I’m not telling you to go jump off bridges. This was an experience which worked for me. After that day, anytime I pulled a weight I knew I could complete the lift. My mind was strong. My time in Iao on that day always stayed with me. I always went under the bar with a sense of purpose because I was OK when I let go of my barriers and fell from the bridge.

I created the bridge mentality with the help of a good friend. Only champions possess this attitude. This mentality finds a way across the barriers in the gym and that is weightlifting. It’s about doing what you need to do to find a way and never ever stopping. It’s about finding a way to keep moving forward.

Think about an experience you’ve lived to help you think this way. As you keep practicing this,  you become fearless on the platform, full of ego, pride and determination. You stop thinking so much and let go. All these thoughts and questions in your mind will only keep you from improving. You’re already capable of the personal record. You’re already stronger than you think you are. It’s the place between your ears which gets in the way.

Let go and do it right.

20.6.16

Free

Addition to Acceptance
By Donny Shankle

Acceptance applies to the here and now. For the weightlifter, it’s when you take the bar in hand. The now refers to an act of volition in this moment. To either lift the weight or not. This all starts with acceptance. Tomorrow refers to change and it may be different, but that depends on how strong you are today.

I hesitate on using this word too often because many lifters will not initially understand my meaning. Acceptance as a virtue means believing in the good within yourself during this moment in time. Change as a virtue means making the good greater. There is no negative definition to this virtue for the athlete. Although it can be misinterpreted once the athlete stops finding joy in his discipline or just discipline in general.

To accept things within the moment, as they are, removes your attachment to the rest of the world. It makes you indifferent to the trivial which increases your focus. For the weightlifter this means lift the weight. Nothing else matters in this universe except lift the weight. All pain is gone. Any emotion you feel is directed towards lifting the weight. All doubt is completely removed. It is no wonder many people become addicted to being strong. It feels really good.

8.6.16

Calculate

Bold Openers
By Donny Shankle

I’m not a fan of starting the competition with a lift very near your best. The first lift sets the pace of each lift to come. You do not have to start too light but set yourself up for the completion of all of your lifts. Leave your boldness for the last lift. If you are within range to win it all on your last lift then put it on the bar. The first lift should demonstrate your professionalism.

Any amateur can go out on the platform for his first lift and get lucky. However, the professional is calculated. He knows he can make the lift he needs to win on either his first attempt, second attempt, or third attempt. The attempt is not what is on his mind. He doesn’t have to demonstrate his boldness either. The champion enters the competition to win and you get six lifts to create a total. Not one.

Some may say, “Well if you’re capable of this weight then open with it.” Absolute nonsense. Lifting this way will never intimidate your competitors. At the end of the meet, even if you did get lucky and make your bold opener, this will not leave your competitors with an intimidating impression of you. Make all of your lifts, starting small, and ending with an impression that makes sure your competitors know what’s to come in any and every competition to follow. Subdue them.

Everyone already knows your bold. You’re a weightlifter. This means you are one of the most courageous athletes there is. You are literally the embodiment of strength and confidence. Remember, competition is not entertainment alone. It is a test among good men and women to find out who is the best at one thing at one specific time. Your gambles are already made elsewhere and your challenges go much deeper than a risky first attempt.

1.6.16

Here and Now

Avoid Complacency
By Donny Shankle

Stay away from comfort zones. The best way to do this is to avoid complacency in your training. No one is ever completely satisfied with their performance and this is good. By always pushing yourself to improve both physically and mentally, you begin to accomplish extraordinary feats you may not have thought possible. Complacency will creep up on you though from time to time without you recognizing it. When it does, seek a new personal record in your attitude and extinguish it.

The saddest state of man is to wake up with nothing to do and nowhere to go. It’s the work you put in and look forward to which brings you joy. Each morning you wake up, think about your training for the day and how you will leave the gym stronger. Always doing this makes training both fun and exciting. The weight on the bar does not always have to be the challenge. Your application is the challenge or your growth as an individual. This attitude leads to becoming a professional in the gym and prepares you for competition more than adding another kilo to the bar. Training is more than the improvement of skill, it’s also about the improvement of the man. 

Complacency will also torment your mind. Your thoughts will always be in the future and not in the present. It is true champions are constantly planning and looking ahead but not at the sake of surrendering the moment. When you are on the platform always be in the moment for each attempt. The easiest way to miss is to think about your last attempt when you haven’t even made your first. Make the promise to be in the here and now when you lift each day and you will fulfill any expectations you have for yourself. Training this way will not allow complacency to find shelter in your mind.

Train diligently.