Top US Lifter hits Personal Record

Top US Youth Lifter in the 53 kilo weight class Kaija Bramwell making two Personal Records on her Thursday Training Session.  Kaija made a new Personal Record in the Power Snatch and Overhead Squat with 60 kilos.  We use this exercise to work on Speed and Full Extension (Power Snatch).  We add the Overhead Squat after the Power Snatch to work on Stability and Position Control.  We want the athlete to remember transition into the Full Movement.

The Second Record came in the Power Clean and Push Jerk.  Here Kaija made 75 kilos very smooth.  Like the Power Snatch, the Power Clean is used to work on Speed and Full Extension.  Less weight is handled with these movements as compared to their Full Squatting counter parts.  Because of this their is less stress on the body.  The Push Jerk is incorporated with Power Cleans to work on Vertical Decent Speed and Upper Back Strength & Flexibility.  We do not intend on making her a Push Jerker in Competition however it is a great exercise to work on control and stability.  It is very athletic lift.  We strive to develop maximum strength in as many positions as possible.  We refer to this as “Well Rounded Strength.”  Being well rounded and athletic are keys to success in any sports endeavor.

Power Snatch + Overhead Squat 60 kilos

Power Clean & Push Jerk 75 kilos

Junior Lifter Taylor Clouse Front Squatting 80 & 85 kilo for two Personal Records

Taylor Clouse Front Squat 80 & 85 kilos

Seventeen year old High School Senior Taylor Clouse making two Personal Records in the Front Squat with 80 & 85 kilos.  She is training hard to compete in her first Olympic Weightlifting Competition.


November 1st Starts off the College Wrestling Season

November 1st starts off the College Wrestling Season and we would like to wish three of our College Wrestlers getting ready to get after it this season. Nick Wise at William Penn University, Trey Roynayne at Grand Canyon University, and Wesley Moore at Arizona State University.
We would also like to wish our Junior High and High School Wrestlers good luck this season as well. Bowen Doolen on his Junior High Season. Jack Darvauex of Highland High School, Brock Doolen and Ben Peders of Mountain View High School, and Roy Lopez Junior of Mesquite High School.
A former College Wrestler Coach Micela has helped many High School and College Wrestlers prepare for their upcoming seasons with his Wrestling Strength and Conditioning Program. Developing the foundation of Strength and Power as a Wrestler is critical for success at any level. Developing a successful Program Specific to Wrestling was the reason Coach Micela went into the Strength and Conditioning Profession. Back in the day, Wrestlers were told just run distance and do push ups and pull ups. Today, through studying the sport, researching physiological responses to stress, and practical application of sound proven strength and conditioning training principles Coach Micela has developed a individual specific Wrestling Strength and Conditioning Program that will develop each Athlete to his full potential.

Good Luck Gentlemen you’ve worked hard now punish your opponents!

Wesley Moore






Nick Wise William Penn University

2014 University National Weightlifting Champion Snatch Push Pressing 175 kilos

2014 University National Weightlifting Champion Cody King Snatch Push Pressing 175 kilos in Training on Wednesday afternoon.  This was a 15 kilo Personal Record for Cody.  He is gearing up to take a crack at the Junior American Record in the Snatch at the American Open Weightlifting Championships.  This is a great exercise for all sports athletes especially Football Players.


Snatch Push Press 175 kilos

Top Ecuadorean Youth Lifter stops by Performance One

Top Ecuadorean Youth Lifter Neisi Dajomes stopping by Performance One Advanced Sports Training to see Coach Joe Micela.  Neisi placed second in the Snatch at the 2014 Junior World Weightlifting Championships and fourth in the Clean & Jerk, and fourth overall.  She is very strong and technically sound.  She is coached by former lifter Walter Llerena and Mayra Hoyos.  Her coaches follow a slightly modified Russian Program that was brought to Ecuador many years ago.  It is always interesting to meet new coaches and share experiences.  Learning from coaches about their philosophies and methodologies drives me to learn more.

Coach Joe

110 kilo Clean & Jerk

Power Clean + Push Jerk

Overhead Strength for Female Athletes should be a priority in Training

Screen Shot 2014-10-11 at 2.21.22 PMGirls and Women can be as much as half as strong as men when comparing upper body strength.  Women have a less proportion of muscle fiber types in their upper body compared to men.  This does not apply to all women.  There are exceptions to this rule but for the most part holds water.  Do to this Women need to spend 20-25% more time dedicated to upper body strength training as compared to their male counter parts.  Pressing and Pulling exercises to stress the upper body are crucial.  In my  opinion, the Rhomboids, Latissimus Dorsi, and Trapezius Muscles along with the Deltoids and Triceps should be stressed to a high degree.  These muscles need to be worked everyday they train.  A typical program would look as follows:




  1. Standing Pressing (Front & Back)
  2. Push Presses (Front & Back)
  3. Push Jerks to all Positions (Front & Back)
  4. Jerk Supports
  5. Pull Ups various Grips
  6. Dips
  7. Rows (Dumbbells & Barbells)
  8. Overhead Extensions
  9. Handstands
  10. Cable Rows

Dorothy Huynh Snatches 60 kilos

After a disappointing Snatch performance at the 2014 University National Championships two weeks ago.  Dorothy Huynh came into Friday’s training session with a little chip on her shoulder.  Her program only called for three singles with 54 kilos but asked if they looked good could she go up.  Coach Micela gave his approval and she went and made 56 kilos that eluded her in New Mexico.  She then when on to make 60 kilos for a Big Personal Record.  It looked so good we gave her a shot at 63 kilos and just missed it out front.  She came back for a second attempt at it and just missed it behind.  She has made a tremendous amount of progress under Coach Micela’s Program.  She is training for a couple local competitions and will be making a bigger splash in 2015 on the National Scene.  60 kilo Snatch

248 lb. Back Squat by 115 lb. Seventeen year old Girl

53 kilo Youth National Champion Kaija Bramwell hitting a Personal Record in the Back Squat with 113 kilos. This lift is over double her bodyweight. Kaija is training hard for the American Open Weightlifting Championships in Washington, D.C. Next year she will be entering the Junior Division.


113 kilo Back Squat by Kaija Bramwell

19 year Back Squats 500 lbs

2014 Junior National Olympic Weightlifting Bronze Medalist Jake Mapes Back Squats 227 kilos (500 lbs.) for a New Personal Record.  This was a 7 kilo improvement from his previous best Back Squat.  He is training hard for the 2015 Junior National Championships where he is aiming for the Gold Medal.  He has been training with 2012 Olympic Coach Joe Micela a little over one year.

Jake Mapes 227 kilos (500 lbs)

Why we don’t squat in Sneakers

Many people have asked me why do you have your athletes perform Olympic Lifts and Squatting Movements in Weightlifting Shoes and not regular shoes. Whether you call them Sneakers, Running Shoes, Tennis Shoes, or Cross Trainers they are made for cushion and to absorb the impact of movement and not necessarily for stability and support while handling medium to heavy weights on your body.

As you can see in this video as the athlete squats down their is a shifting of his weight to the inside and a slight elevation of his heal. There is a tremendous amount of movement taking place at the foot and ankle. This can lead to the ankle, knee, and hip to taking on more stress then necessary by slightly changing the motor pattern of the lift. Over time this can lead to muscular imbalance issues and soft connective tissue inflammation.

Weightlifting shoes will provide a Stable base of support for the Athlete. Not allowing the shoe to rock from side to side and allowing the athlete to push through the foot and have consistent contact point with the floor. This will allow for better Ground Reaction Force Development by the athlete.

Back Squat in Sneakers