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C) The Athlete Hits a Sticking Point and drops the bar
D) The Athlete recovers and goes right into a Push Press
Dillon Casillas Clean & Jerks 120 kilo during Training on Friday February 14th, 2014. Dillon is an upcoming 62 kilo Lifter who is setting his sights on the 2014 Senior National Championships.
Depends on what you mean by a beginner. We have beginners that are youth lifters (17 & under) with no formal lifting experience. We have beginners that are high school and college athletes that have experience in Strength Training, but lack the specific flexibility or coordination necessary for Weightlifting. We have older athletes in their 30-40s that have been working out and lifting for many years but are new to Weightlifting and have several flexibility and preexisting injuries to work around.
For youth lifters we want them to show technical skill and proficiency before we push them to a Maximal Lift this may not be for 3-6 months of training. One to master the technical movements, second to develop the necessary position strength to safely execute the lifts through position.
For the high school and college athlete we again make sure that technical proficiency is learned. We may have a little more leeway with them because their strength levels should be higher than that of a Youth lifter. We will test them sooner in Position Specific Movements (For example: Snatch from Above the Knee, Jerk from behind the Neck, and Clean). If they are technically consistent and safe in segments but not the whole part of the lifts that is ok. This can happen after a short time 4-6 weeks of training. The whole time we are working them into a full lift progression and not just partial movements.
Lastly with the older athlete we need to stress flexibility and safety first. Their window of athletic opportunity and ability is smaller. The aspiration of ideal technique with this demographic must not be pushed too far. They will be chasing something they might never achieve and this will stunt their progression. We refer to this theory as “Is Good as It Gets”. That being sad I usually wait 4-8 weeks to test this group of individuals again it will be based on what limitations I feel they are having the most challenges with.
With all groups there are exceptions to the rule. This guidelines are what we follow with the majority. One method for everyone does not work. There are too many variables to consider. Unless you are always working with one particular group then you can form one methodology. Here at Performance One Advanced Sports Training we see a large and diverse demographic of athletes.
On Tuesday, 53 kilo lifter, Sam Wright hit a personal best in the Power Clean from Above the Knee off of the blocks. Sam made three repetitions at 80 kilos then did a single with 85 kilos. This was the most weight Sam has ever done in this particular exercise. It shows a tremendous amount of Power and Speed. She followed it up with a Personal Best Clean & Jerk on Friday with 81 kilos. With more consistent training and further Strength Training Sam will become the most dominant 53 kilo lifter in the Country.
On Thursday 77 kilo lifter Blake Edwards Snatched 110 and Clean & Jerked 151 kilos for a 261 kilo Total. The 151 Clean & Jerk was a Personal Best. As the Collegiate Bronze Medalist, Blake is pushing hard for the Senior National Weightlifting Championships. His goal is top 5.
On Friday, 62 kilo lifter, Dillon Casillas Snatched 90 kilos and Clean & Jerked 120 kilos for a new Training Total of 210 kilos. The 120 kilo Clean & Jerk was a Personal Record.
94 kilo lifter, Chase Verquer Snatched 120 kilos and Clean & Jerked 153 kilos for a 273 kilo Total. Chase has been very close to the 120 kilo Snatch in the past. We all new he was strong enough to make that lift it was just a matter of technique and time. The Snatch, Clean & Jerk and Total are all Personal Bests for Chase.
Congrats to those lifters! Don’t be satisfied and the podium will be yours.
In 2009, Performance One Head Coach Joe Micela was the Assistant Coach to the US World Weightlifting Team. He assisted Head Men’s Coach Galye Hatch and Head Women’s Coach Bob Morris. This was filmed from the stands during the 77 kilo Men’s A Session. This was a highlight of the top lifters in this session. This was a great session to watch. The true meaning of tension and stress in sports.
The Junior National Weightlifting Championships was a huge success for the Performance One Weightlifting Team. Kaija Bramwell, Jake Mapes, and Cody King all came home with Medals. The event was in Aurora, Colorado over Superbowl weekend. It was very cold and the hotel is close to the airport but nothing else. On Friday all of the B Session Lifters Competed. There was a two platform system that was placed on a poorly constructed stage. The staging was not suitable for Olympic Weightlifting. During the competition the staging was breaking apart underneath from the vibration of the weights being dropped. This was the B Session Lifters what could only image when the heavier lifters would compete what would happen. After many coaches, athletes, and even parents complained that this situation was unsafe to the athletes. The organizers stripped the staging away and placed the platform on the floor.
On Saturday, 53 kilo lifter Kaija Bramwell competed in the 53 Kilo Women’s A Session. We new the top two girls would be very difficult to beat and that in reality it would be a race for third between ourselves and two other girls. Kaija made her Opening Attempt at 56 kilos very solid. The next attempt was at 59 kilos wear she left it out front. On her Third Attempt she had the lift over head, she lost her balance and had to step forward to recover the weight. In the process unlocked one of her arms and the lift was turned down. This placed her in a hole leading into the Clean & Jerks, but like we say in sports anything can happen. She went out and made her opener of 74 kilos very strong. The next couple of girls missed their attempts. Kaija made her Second Attempt with 78 kilos. With a little luck from her competitors missing their attempts it gave us a small window of opportunity. If Kaija made her Third Clean & Jerk at 80 kilos she would solidify Third Place Overall. We put the weight on the bar and with a valiant effort in the Attempt she failed to Clean the weight. Kaija did finish with a Third Place Medal in the Clean & Jerk with her 78 kilos and 4th Place Overall. She is one of the youngest lifters in this division and will come back next year with a vengeance. She is currently seated on the Youth Pan American Team that will compete in the end of May in South America.
On Sunday, Jacob Mapes competed in the 94 kilo Class. Jake is new to weightlifting having played High School Football for Desert Ridge last year. Jake is very talented and has a bright future in the sport. Like Kaija I knew that Jake would have a shot at top three based off the entry totals of the other competitors. Jake had a great warm up and made his Opening Attempt at 105 kilos. Jake followed that up with an even better 110 kilo Second Attempt. With Jake I followed the numbers and new that consistent lifts were the most important thing. I called for 115 kilos for his Third Attempt. This is Jakes Gym PR. He went out and nailed it. Now it is an Official Competition PR. Jake would finish Third in the Snatch. In the Clean & Jerk, Jake is very strong. We opened with 140 kilos and quickly showed the competition that we were a player for a Medal. He then made even faster work with 145 kilos on his Second Attempt. For the Final Attempt I called for 150 kilos, again a gym PR now it was time to make it an Official Competition PR. Jake went out and did what Jake does make big weights when he needs to. That 150 kilo Clean & Jerk was good for Second Place. Jake would then finish 3rd Overall. The top two competitors that beat Jake will be moving on out of this Age Division next year where Jake has another year to improve and take home the Gold Overall.
Late Sunday night during the Superbowl was big Cody King’s turn. Cody is one of the Strongest Athletes that I have ever started in the sport of Weightlifting. His up side is so high it is hard to predict. However because of his Strength he also has a down side and that is feel of the movements and true technical mastery. I knew Cody would be in the top three. The other competitors had a tremendous more amount of experience then Cody and that experience not strength could be a deciding factor. Cody opened his Snatch with 130 kilos. Cody missed his opener because of some mental indecisiveness. He regrouped and came back to make it on his Second Attempt. In fact, he made it so easy he Power Snatched it. On his Third Attempt I called for 135 kilos. Cody again showed a little mental uncertainty and missed that one as well. The other two top competitors only made 136 and 135 kilo respectfully in the Snatch. We were only a Maximum of 6 kilos out of first place. This was not an insurmountable lead and could be overtaken. In the Clean & Jerk, we opened with 150 kilos. This lift would lock Cody into 3rd Place. He went out there and Power Cleaned it and Jerked it like it was nothing. His competitors did not look as sharp on their openers and they left an opportunity for us to pass them. I called for 157 kilos for Cody’s Second Attempt because I knew that it would force his competitors to go first on short rest and we would be in the drivers seat. Cody again Power Cleaned it and Jerked it with ease. After one of his competitors missed, Cody now had locked up 2nd Place Overall with one lift to go and a chance to go after the number one guy. We were prepared to go as heavy as 165 on his Third Attempt. The top guy David Jorge missed his last Clean & Jerk. His Total was 291. We needed 292 to beat him because Jorge had bodyweight on us and we knew a tie would not cut it. That weight was 162. I called for 162 kilos and like the other lifts Cody Power Cleaned it. He Jerked it just as easy as the other ones, but as he had it over his head he tucked his hips a little and the bar drifted behind him a little too much and he dropped it. No Lift. It was very disappointing knowing he had the lift over head and then to loose it like that. Cody’s inexperience caught up to him on that one. Cody finished with a 3rd Place Medal in the Snatch, 1st Place Medal in the Clean & Jerk, and a 2nd Place Medal Overall. He showed the Weightlifting Community that he is for real and with more training and experience he will become the most dominant Heavyweight in America.
All in all, I am very please with my athletes performance. They showed fight and competitiveness that can’t always be taught. We will review what worked and didn’t work with the previous cycle and set our marks for the next event. Thank for all the support.
Coach Joe Micela
Follow Performance One Weightlifter Craig Rintoul through his Evolution as a Weightlifter. This is Part One of the Journey. Craig has come a long way since first meeting Coach Joe Micela. The work is still not complete.
This week three of our top Junior Lifters will be traveling to Aurora, Colorado with Coach Joe Micela to compete at the Junior National Weightlifting Championships. Cody King (105+ kiosk), Jake Mapes (94 kilos), and Kaija Bramwell (53 kilos). Kaija will compete on Saturday at 12:30 PM in the 53 kilo A Session. Jake and Cody will compete on Sunday. Jake will lift at 2 pm. Cody will lift at 6:30 pm. All times are subject to change up until the Technical Meeting. If times change Coach Micela will post them.
You can watch the event live at the following site:
Junior National Weightlifting Web Cast
The athletes have trained hard and they are ready. Good Luck Performance One Weightlifters!
Throw Back Thursday to the 2009 World Weightlifting Championships: 69 Kilo Women’s A Session in Goyang City, Korea where Coach Joe Micela was the Assistant Coach for both the Men’s and Women’s USA Weightlifting Teams.
There are some very talented ladies from all over the World lifting in this session. Former Olympic Gold Medalists and World Champions all showed up to see who was the best. A little unknown Armenian girl came out of no where and stole the show. The US has some very young and talented girls in this class that will crack into the A Session in the next year or two. I am routing for Allie Henry to make a big impact. Go USA!
Power Snatches and Power Cleans from Above the Knee off of Blocks are used to build Speed and work on full extension. The pull is shorter and the receiving position is shallow. This requires the athlete to get that bar moving fast. Starting from the block stresses a static start/starting strength without overloading the lower back. This is key when you are close to competition and don’t want too much stress or if you are confident that the athletes lower back is strong enough and you want to work on pure speed of movement. Whether you are a Weightlifter or Sport Athlete using Weightlifting Movements help you with your sport alternating between Strength Days and Speed Days is important to the overall development of the Athlete. Here Junior Weightlifter Cody King is Performing a Power Clean from Above the Knee with 150 Kilos (330 lbs)