Dennis Tan -Youth World Championships

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Dennis Tan competed in the Youth World Championships yesterday and we are very proud of him and his accomplishments. Dennis made his 115 and 120 lifts in the Snatch with a close miss of his PR attempt at 125. He made his 160 and 165 attempts in the Clean and Jerk with a close miss at 170. His total is 285 which is a Competition Personal Record for Dennis. This is a +8 Kilo PR since Youth Nationals this past June!! Way to go Dennis we are so very proud of you! #waytowork #performanceoneweightlifting #youthworlds #motivationmonday

16th Anniversary for Performance One Advanced Sports Training



16 years ago Coach Joe left collegiate strength and conditioning for the private sector. He had a vision of taking high level strength and conditioning services to work with a wide variety of ages and athletes . He also had a vision of creating a top level Olympic Weightlifting team. He put his vision into action when creating Performance One Advanced Sports Training. Coach Joe has coached all levels of athletes of all sports. He also has coached at all levels for the sport of Olympic Weightlifting: local, national, international, and 2012 Olympics.

Time surely flies when you’re passionate about what you do for a living… Yesterday Coach Joe was reminded via Twitter that on this day 16 years ago Performance One started! Happy 16th Anniversary Coach Joe and Performance One! #16yearsstrong #performanceone #coachjoe

Performance One Open House Event 10/22

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This past weekend we hosted an open house event at Performance One in honor of our 16th year in business! This was an opportunity for people to meet Coach Joe and try out one of our sessions in Strength and Conditioning, Olympic Weightlifting, or our ACP program. We discussed what makes us different, how to reach your goals, answered questions, and introduced our new educational support coaching with Libby. We had a great turn out and as a result we have some new clients to welcome to our Performance One Family.


Technique Tuesday: Slow Snatch

Technique Tuesday: Slow Snatch We use this drill to improve Position during the Snatch. Many athletes will rush the movement skipping key points during the 1st & 2nd Pull. We use a 5 count slow controlled movement to the Hip. On #1 the bar is raised off the ground, #2 the bar passes Mid-Shin, #3 the bar passes the Knee, #4 the bar passes Mid-Thigh, and #5 the bar is at the Hip. At that point the athlete’s torso is vertical and they are asked to quickly extend and pull themselves under the barbell at full speed. This drill is very demanding on the back as you are controlling the movement at each phase of the lift making sure not to out of position at the 5 key points. We use this drill as a warm up for Snatches performing anywhere between 3-6 sets of 2-3 repetitions. Percentages that can be used are >70% with Beginners and >80% with Experienced lifters.

ASU Law Student Snatches 57 kilos from Below the Knee on Block

ASU Law Student Snatches 57 kilos from Below the Knee on Blocks.  Alexa DuMitty is a 53 kilo Lifter whom has competed at the University National Level.

Two Youth Lifters Snatching Below the Knee on Blocks

Two Youth Lifters Snatching Below the Knee on Blocks during Monday’s Training Session.  On the Left 14 year old Dylan Chubuck Snatching 45 kilos from Below the Knee on Low Blocks and on the Right is 16 year old Raollo Brown Snatching 70 kilos from the Below the Knee on Blocks.  Both boys have been training with Coach Joe since August and have made huge progress in technique and strength.

Master Athlete Demonstrates how to perform a Power Snatch form Above the Knee

Master’s Lifter Jenny Clouse is here Power Snatching 52 kilos from Above the Knee.  Jenny is the Master’s American Open Champion and Record Holder.

2016 University Nationals a Success for Performance One Athletes


Here’s our Performance One Recap from
University Nationals 2016.

Overall placements are as follows:
Alexa Dumity (Snatch 58 kilos, Clean & Jerk 70 kilos Total 128 kilos)14th Place
Rachel Schwartz (Snatch 50 kilos, Clean & Jerk 68 kilos, Total 118 kilos) 14th Place
Kaija Bramwell (Snatch 70 kilos, Clean & Jerk 95 kilos, Total 165 kilos) 8th overall, 3rd in U25, and 2nd place in C&J
Yuki Matsushima (Snatch 70 kilos, Clean & Jerk 83 kilos, Total 153 kilos) 13th Place
Morgan Huppenthal (Snatch 70 kilos, Clean & Jerk 90 kilos, Total 160 kilos) 8th Place
Blake Edwards (Snatch 125 kilos, Clean & Jerk 160 kilos, Total 285 kilos) 5th Place
Becky Walker (Snatch 84 kilos, Clean & Jerk 108 kilos, Total 192 kilos) 7th Place

Coaching Cues: Stay Vertical!

We use the term “Vertical Extension” when describing how we want the athletes body to finish.

In reality the athlete will have a slight lean backward as they are trying to “Finish the Extension”. It has been my coaching experience to never verbally communicate to an athlete to lean back during the Final Extension. Doing so can lead to an excessive lean causing the athlete to jump substantially backward which is not desirable. Too much of a hyper-extension of the back can cause the bar to separate from the body. This will result in the bar never reaching it’s desired final position. The bar will drop out in front of the athlete. The second common error with athletes leaning back too far during the Final Extension is that the athletes deliberately pulls the bar back with them taking away from the barbells vertical flight causing it to level out into a more horizontal ark/trajectory. Again not favorable, because it is this horizontal ark can lead to the bar missing it’s final target and traveling to fast behind the athlete for the athlete to safely stop the momentum it created on the bar. Athletes will most likely “Miss” the bar behind them in a “Looping” fashion.

We want to keep the bar traveling as vertical as possible with minimal Horizontal Displacement as possible. That is why it is Ok to use cue words such as Vertical and Straight to express to the athlete how both the bar and their body wants to finish during Extension. The fact that the athletes body moves backward slightly should, in my opinion, never be communicated to the athlete. They should never consciously be trying to attempt it. Hopefully this Coaching Advice can help you during your next Training Session.

Coach Joe Micela