Recap of the 2015 IWF World Championships

During Thanksgiving week this past November, I traveled out to Houston for this year's World Weightlifting Championships. It hasn't been in the United States since the eighties and I couldn't pass up on the chance to go. While I could only be there for three days, it was plenty of time time to take in everything.

This post is more of an interlude before the next one which also relates to the championships. That one will be an interview I had the opportunity of conducting while I was in Houston, but more on that next time.

Here I'm writing about my experience on the trip and that essentially amounts to a bunch of random thoughts. It ends with a compilation of the Instagram posts I did when I came back from Houston. What I won't be doing here is providing an analysis of the competition. That kind of commentary can be found on blogs, podcasts, and eventually Sportivny Press.

Overall
 
There were sessions at all different times of the day, but every session had great lifters to watch. Not only that, but there was always a crowd. For instance, one night on my way to the last session, a coach and his wife went to watch even though athletes from their country weren't in the session. In the competition hall you saw fans, athletes, and coaches watching all the lifters on the platform.

I sat on the far side of the hall. On my first day, I ended up with Enver Turkeleri sitting in front of me, an Azerbaijan coach next to me, Chinese men's head coach Chen Wenbin across the aisle, and the entire Russian and Ukraine team sitting in the rows behind me. It made for interesting observations during the men's 77kg A session. For example, I noticed many of the coaches paid more attention to the scoreboard than the actual lifts happening on the platform. Or when Su Ying missed a jerk, Chen Wenbin immediately demonstrated to the athlete with him the correct movement using only his hands. It was one quick motion and few words.

That moment didn't click in my mind until later that night. It was when Papayats had introduced me to weightlifting coach and IWF education and development commission member Aveenash Pandoo. He gave a lecture earlier that day and said that demonstrating corrections is visually processed faster by the cerebellum rather than explaining it to a person.

Let me say in all the time I've been reading, practicing, and been involved with lifting, that has been the first time I had ever heard that. Saying my mind was blown would be an understatement.

All in all, the atmosphere and venue were great. It also helps immensely if you speak a second language to converse with athletes and coaches. Seeing as how most didn't speak English, it limits the amount of people you can connect with. However if you were able to chat someone up, they were often very friendly.

Random Thoughts and Observations

• While the men's sessions were interesting, I thought the women were more enjoyable to watch. The men had more missed attempts 

• Every time a Russian lifter came out for their attempt, the entire Russian team began to clap. Unfortunately, they were always out of sync

• The Iranian fans win gold for enthusiasm

• Papayats and I were on the elevator with a Korean coach and his athlete and this very same situation happened:
  
  
  
  When Papayats greeted him, I pretty much stood there clueless

• I missed the Indian weightlifters compete! I arrived after they had all competed, but I did get to chat with their 77kg weightlifter Sathish Sivalingam and team physiotherapist

• I also ran into the Two Doctors and Gregor on an elevator ride and managed to get a good laugh out of them. Can't say the same thing for the elevator ride with Zygmunt, but that's because everyone on the elevator stood there quietly when he walked in

The most valuable lesson I came away with from this trip was that there are so many people who know so much more than me. They were some of the best people I had conversations with. Sadly, most people will probably never hear of them because they aren't some Instagram famous person.

Instagram Interviews

If you don't follow me on Instagram, I did quick on-the-spot interviews of athletes and coaches in Houston. It was anyone who would agree to four simple questions: which do they like more snatch or clean & jerk, favorite thing about weightlifting, least favorite thing about weightlifting, and advice they would give themselves.

It provided a bit more substance than just taking pictures, but I didn't plan any of these individuals. The people chosen were based on if I ran into them and they weren't busy. Some people I didn't want to rudely interrupt while others were usually heading somewhere and I didn't want to delay them.

Click on the the person's name to be taken to their full interview. Enjoy!

Dave Luk

A photo posted by Niel Patel (@niel.patel) on Nov 30, 2015 at 10:12am PST

Alex Lee

A photo posted by Niel Patel (@niel.patel) on Dec 1, 2015 at 7:06am PST

George Kobaladze

A photo posted by Niel Patel (@niel.patel) on Dec 3, 2015 at 12:01pm PST

Hani Kanama

A photo posted by Niel Patel (@niel.patel) on Dec 4, 2015 at 10:52am PST

Ruslan Zhabotinsky

A photo posted by Niel Patel (@niel.patel) on Dec 7, 2015 at 9:09am PST

Jared Fleming

A photo posted by Niel Patel (@niel.patel) on Dec 9, 2015 at 7:22am PST

The FuBarbell + The Training Geek Seminar with Diane Fu and Lester Ho

A day of learning and lifting

After attending the Ma Strength seminar in December 2014, I didn't plan on attending another seminar for a while. However, when the "FuBarbell + The Training Geek Tour" popped up on my Facebook feed, I couldn't pass on the chance to attend - the session was going to be held awfully close to my neighborhood at Brazen Athletics in Fairfield, NJ.

The session was held on a Saturday from 9 AM to 5 PM. The hosts were:

Diane Fu
- Owner of FuBarbell
- Extensive work with Kelly Starrett
- Weightlifting coach for Team NorCal
- Mentored by Wu Chuanfu, coach of Singapore's national weightlifting team

Lester Ho
- Co-Owner Southeast Strength
- PhD candidate, three dimensional kinematics of the snatch
- Mentored by Robert Kabbas, silver medalist at 1984 Olympics

The day before the seminar, I received an email with the course manual. It was a pleasant and appreciated surprise that allowed me to review the material beforehand. The manual gave me an idea of the day's schedule and what to expect.

The seminar had 15 attendees in total with the group comprised mostly of coaches.

Diane began with an introduction of her template which is geared toward improving the athleticism of a specific type of individual - the modern athlete. The modern athlete is usually a person who has little-to-no exercise experience and has a sedentary lifestyle as a student or office worker with limited time to exercise. They tend to pick up weightlifting in their 20's or 30's and are very new to it.

In order of most important to least important, the template prioritizes:

• Position - A combination of mobility, proprioception, and strength in certain positions/postures

• Movement - The flow and  rhythm of the full movement and consistent rep quality

• Speed - Position and movement are prerequisites to speed. Speed will be detrimental to reps if the other two qualities are not developed

• Load - Weight is the least prioritized aspect. Skill is required first and an individual will lift whatever they are capable of with the correct technique

Lester then began to speak on the biomechanics and physics of weightlifting and covered the laws of motion and the center of mass. This lead to the next segment on levers and varying body types using the toolbox method.

Participants paired up and used their phones to take a picture of each other in the position shown above while lying on our back. Using that image, two boxes - using an app or a computer program like paint - are drawn on to the upper and lower body. This gives an understanding of the lever relationship between the torso, femurs, and lower legs. Depending on a person's leverages, they will have one of three body types, which are:

(1) A long torso with short femurs (ideal for weightlifting)

(2) Long Femurs compared to their torso (more use of legs)

(3) Equal length torso with their femurs (strong upper body)

These characteristics affect a person's positions. For instance, a weightlifter with long femurs will take a wider stance with their feet somewhat externally rotated and catch the bar with an inclined torso in the snatch. A longer torso individual will be able to set up comfortably in a narrow stance and receive the bar with a more upright torso.

They noted levers add another layer of information and give insight, but a coach shouldn't rely only on levers when examining a lifter.

Assessment and Mobility

With the fundamentals explained, we proceeded to the movement portion and started with assessment testing.

The first assessment was simply to crawl on our hands and feet. This is what I consider a true bear crawl - trunk parallel to the ground with the hips at or slightly below the height of the shoulders.

Notice the controlled limb movement
Opposite hand and foot move together

I'm familiar with the crawl and use it in a warm-up or part of the training session. However, I've never thought to use it as an assessment, but it makes sense. The crawl allows you to see pelvic control, core strength, and coordination. Some of the participants found it a bit challenging.

The second test was a narrow stance squat with the hands clasped together overhead called the Charlie's Angel Squat. It's a very simple movement that reveals mobility restrictions in the lower body and shoulder extension along with feeling the quadriceps (more on this below).

Those two movements illustrated how well one's body can move. Understanding how we did on those drills, we went into mobility of the upper body, hips, and ankles.

The upper body stretch we did was a hang from a pull-up bar and our partner pushed on us right below the scapulae. Over the course of three sets, we worked towards a more narrow grip. This stretched all of the anterior pressing muscles really well. Combined this with the fact a bar hang also stretches the lats, there was significant improvement in shoulder extension.

Jump to the 1:20 mark to see a 
similar take on the stretch we did

The next focus was on the hips and ankles by using band distractions. With a band anchored on the rack, you take the other end and put it around your hip or ankle. With the band on, work through various angles - lunge, split, squat, and then repeat on the other side. Almost everyone saw improvements in their positions. The drills were good, but if anyone had an injury they were advised to not do them.

Snatch

Now that we were all warmed up, we began the actual lifts. They used a top-down approach to break down the pull. It progressed as,

Extension > Power/Hip > Knee > Start

After hitting each point, we reversed the movement and initiated the pull. Combining it together, we did a snatch pull, power snatch, and then finally a full snatch.

From the start position, we were told to go straight up as if we were trying to draw a straight line from a pencil sticking out of our ear. Visually, a PVC can be held adjacent to the lifter. Keeping the ear in line to the PVC will force the lifter to pull straight up. If the lifter still needs further feedback, Diane demonstrated by having her hand on the upper back and told Lester to press her hand upwards. This achieves the correct pulling action.

I really enjoyed their cues. They provided excellent cues to understand how it should feel. I particularly liked the emphasis on feeling the quadriceps contract in the start position and in extension. In the start position, "feel your heels float" gave the right idea of how far you should start over the bar - the weight is shifted forward just enough to have your heels stay lightly on the ground. If done correctly, the quadriceps muscles can be felt.

Extension was cued in a similar fashion. There was no forceful plantar flexion, but instead were told to extend upwards and feel the quadriceps. Done correctly, the heels again "float" as opposed to doing a calf raise.

We were now given 30 minutes of open lifting to snatch on our own. We were allowed to go as heavy as we chose under the condition we maintain good technique. As we lifted, Diane and Lester went around observing and coaching everyone.

I did some light muscle and power snatches and took this as an opportunity to take photos (which can be found at the end). At this point, we were about halfway through the day and we broke for a one hour lunch. I stuck around and took more photos of Diane and Lester lifting. This surprised me a bit because they taught for 3-4 hours, lifted during lunch, and then taught for another 3-4 hours. That is awfully tiring, but kudos to them for being able to do it!

Clean & Jerk

Once everyone got back, we briefly went over the clean and spent more time on the jerk. For the clean, we went through the same progression as the snatch. Everything discussed on the snatch applied to the clean. The only change was the grip width and the bar being racked on the shoulders.

They stressed to set the lats in the rack position by not having too much space between your armpits. If the elbows are too high where the humeri are parallel to the ground, the lats are unable to support the weight. Once the bar was correctly racked, we did a complex that consisted of a push press, push jerk, and split jerk. The goal was to first achieve proper depth on the dip and then complete extension. Most trainees will cut the two movements short which results in a shallow dip and splitting too early for the jerk. To ingrain proper dip depth, including dip holds into your training will cement the new change.

"Jerk dip holds are not uncommonly programmed for youth females to strengthen the rack position - particularly for the jerk. They did this for 6 sets of 60s holds."

A video posted by Larry (@yangl123)

Just like the snatch, we were given 30 minutes free lifting time for the clean and jerk. In the previous seminar, I was instructed by Liao Hui for the rack position - have elevated shoulders and make a big chest. This actually strained my shoulders and caused them to cramp. Lester said set the lats instead. I found it much more comfortable.

Closing Discussion

After lifting, we had the opportunity to ask questions. Questions were asked throughout the day, but I don't recall any questions during this specific Q&A. Diane and Lester spoke about how they taper and deload - including how they are different from one another - plus how a trainee should set their annual training if they compete minimally or not at all.

The final discussion was on programming. They program in 3-4 week blocks. Diane recommended for those who only do WOD's to include strength training sessions that incorporates trunk work (core and lower back). They both agreed pulls are underrated and very beneficial. Pulls done correctly really employ the legs. If feeling the quadriceps is hard to understand, then they recommended narrow stance squats.

Observations

It appears Crossfit certifications teach sitting back in the start position of the snatch and clean with an emphasis on hip extension. I am not 100% sure - because I've never taken a Crossfit certification - but this is what I took away from the seminar.

Suggestions

The seminar was solid. The only adjustment I would consider is adding a segment on programming prior to lifting. It felt somewhat brief and lumped together with the Q&A and end. It can be expanded on with an overview of a sample training week along with how to set up the main movements plus accessory work to improve technique.

This next point is not exclusive to this seminar and something I've seen in every seminar I attend. While questions were asked throughout the day, when it comes to Q&A at the end of a seminar, participants hardly ask questions. For whatever reason, that's the way it is. I'd recommend any seminar presenter(s) to instead try and anticipate questions or ask themselves "Can I/we elaborate on this here?" because people will rarely put forth the good questions. I had to do this in college for research papers and I've found it helpful. It's not a foolproof method, but it might encourage more dialogue from the guests.

Material aside, sitting on a wooden box is surprisingly extremely uncomfortable. I would have gladly enjoyed being able to sit in a chair. Call it nitpicking, but it's hard to pay attention when your glutes hurt.

Suggestions for Trainees

If a trainee engages in only WOD's, devote time to training you typically wouldn't do, such as bodybuilding work. Try to feel the muscle for each rep, do isolation work for smaller muscles, go slow, do high reps, and don't worry about the load.

Need to get use to the new start position and staying over the bar? Apply the same concept from the jerk dip hold to the the start position, Hold it for time and get accustomed to how the start position should feel. Stay in the start position for 10, 20, or 30 seconds and then do the snatch or clean. You become familiar with the set up and can use a light load for the lifts.

Final Thoughts

Weightlifting is simple. You take a heavy barbell and you put it over your head. Learning how to do it efficiently is difficult, but teaching someone else how to do it is much harder. Describing how weightlifting should feel to an individual is not easy and can be tough to grasp.

Diane and Lester did a terrific job at conveying that feeling without making it overly complex. This is what I walked away with and it enhanced my coaching skill set. Both of their extensive backgrounds and experience combined into an enjoyable seminar.

If you're lucky, they will do the tour again in 2016.

You can view photos I took from the seminar here.

FuBarbell Sites

• Main Website
• Facebook
• Instagram

The Training Geek Sites

• Main Website
• Facebook
• Instagram

Further Reading,

• Leverage in Weightlifting Part 1: How to Improve Your Pull
• Leverage in Weightlifting Part 2: How to Train
• The Ma Strength Seminar with Yu Jie, Liao Hui, and Lu Xiaojun

The Ma Strength Seminar with Yu Jie, Liao Hui, and Lu Xiaojun

That's my best Yu Jie face

Not many people can claim they are the best in the world. Olympians Liao Hui and Lu Xiaojun made no such statement, but that's because they don't speak English. Ma Strength co-director Jianping Ma addressed the group that morning saying that these guys are the best.

This past Sunday, I attended the Ma Strength seminar at the South Brooklyn Weightlifting Club. For those unfamiliar with Ma Strength,

"Welcome to Ma Strength – your ultimate site on Chinese weightlifting. Our mission is to provide athletes and coaches with the tools they need to enhance weightlifting performance using the knowledge and methods of the Chinese weightlifting system.

What makes us unique is our expertise and experience in these methods. We aim to fill the growing demand for knowledge and application about the Chinese weightlifting system through this blog and website, along with our technique clinics, coaching seminars, products, and online projects."

The hosts and guests were:

Jianping Ma
- Ma Strength Co-Director
- Head Coach at Lindenwood University
- 1984 Olympian

Manuel Buitrago
- Ma Strength Co-Director
- Head Weightlifting Coach at Supreme Sports Performance & Training
- Trained under Ivan Abadjiev

Yu Jie
- Head coach
- Athletes include Liao Hui, Lu Xiaojun, Lu Haojie, Zhong Guoshun, Tian Tao

Liao Hui
- Men's 69 kg weightlifter
- Four gold medals
- Holds the world records in snatch, clean & jerk, and total

Lu Xiaojun
- Men's 77 kg weightlifter
- Six gold medals
- Holds the world records in the snatch and total

Before I proceed, let me give my own brief background in weightlifting. My university had USA weightlifting instructors available if anyone was interested in learning the lifts. I took advantage of it in my freshman year of 2008. It wasn't until 2011-2012 that I spent more time practicing the lifts, learning more, and meeting with the university's weightlifting club near the end of my final semester. In the summer of 2012, I developed sharp knee pain and discontinued practicing the lifts. Only until recently in 2014 have I started squatting again and making a slow transition to incorporating derivatives of the full movements.

It's not everyday world champions visit your area; the seminar presented a perfect opportunity to meet two of them. Not only that, but the most popular entries on this site are the Olympic weightlifting articles. I knew readers would like a feature on the seminar.

I chose the Sunday seminar for a number of reasons. First, since the seminar was being held from 10:00AM to 12:00PM, I would be able to avoid traffic in Manhattan. Next, there were would be less attendees than the Saturday session, which would potentially make for a more individualized experience. Lastly - and most importantly - since the Saturday session would be their first seminar, I knew any issues they may have encountered from the first seminar would be resolved for the next day.

Attendees came from local and far, but most were predominantly from the East Coast with the exception of one person from outside the US. Everyone knew the basics of Olympic weightlifting and had been training anywhere from a few months to a few years (aside from me).

Ma began with a general introduction explaining the Chinese system. The Chinese studied the systems of America, Russia, Bulgaria, and then finally developed their own.

Ma used five words to describe the snatch with the last two being his own he adds.

• Close - Bar stays against and near the body while traveling upwards 

• Fast - Lock out immediately after full extension

• Low - Lock out low 

• Timing - Rhythm (More on it below) 

• Stable - I recommend watching Kirksman's video here

I wrote timing as rhythm. It was illustrated with two fast claps in succession as opposed to one clap, a pause, then the next clap. This described the rhythm of the movement and feet. It was full extension and then boom! The bar is locked out overhead. The aim is to develop rhythm instead of extending aggressively and then riding or squatting the bar down.

After the explanations, we were told the seminar's format was changed and we will get the chance to lift and receive on the spot instructions and corrections. They explained experiencing the concepts first hand will help us better learn them.

This was a last minute surprise. I luckily didn't wear jeans like I was considering that morning. I was dressed to lift and brought my weightlifting shoes along if such an event were to occur.

To be honest, this was a pleasant change. I wasn't sure what the seminar would entail. I signed up to see what content would be presented and how I can incorporate what I learned into my own skill set. As mentioned previously, I haven't done any Olympic weightlifting outside of front squats and snatch high pulls. Later when Ma asked how long I've been training, I just replied "not that long."

But more on that in the next section.

Hands On Corrections

SNATCH

Ma discussed and demonstrated the snatch plus its variations: the split and power snatch. He explained the form of the snatch noting the chest and head are up, the wrists relaxed (no wrist flexion), stance is comfortable around shoulder-width apart, and the knees are out/wide. He said knees out as having each knee over each foot (proper joint alignment).

Ma said full extension is straight up. Yu Jie showed the position quite a few times - on the forefeet, elbows high, wrists and hands close outside the shoulders, and head slightly back. After extending, jumping backwards is wrong. You stay where you start and your feet only move outwards to the sides.

Kazakhstan's Zulfiya Chinshanlo displays 

excellent full extension straight upwards here

As Ma called on us, we went up one-by-one. In the snatch, we would begin in the start position, do a few muscles snatches followed by the full snatch. Either in the start position or the full snatch, Ma would instruct the lifter with Yu Jie adjusting them - raising the hips, head up, relaxing the arms, keeping the bar close, aggressive lock out, head through/forward (not down), and tight back.

Yu Jie adjusted almost everyone's overhead position by internally rotating the shoulders. It was the most intense retraction I've felt. The best way I can describe it as him grabbing the scapulae and folding them into the spine. This is "tight back." It's similar to the retracted scapulae in the bench press in that it's a stable position.

Notice the retracted scapulae and

elbows pointing backwards

My start position required positioning my head slightly up rather than looking straight ahead. I also needed to have the bar closer at the end of extension. The full extension position Yu Jie showed helped and I also understood the scapulae adjustment.

Ma told me that I need tight and flexed hips (so I stay over the bar) and my posture is caved forward: chest and shoulders pulled forward and inward knees. Given how much time I spend sitting (commute + work = over 11 hours a day), it made sense. As for the knees, I've avoided excessive knees out to mitigate my knee pain and have emphasized the adductors in training. His last observation was that only one foot moves out in the catch and I remember that bad habit from the past. After I finished, I was surprised he didn't mention my poor stamina because I was breathing pretty damn heavily.

After this, we took a 10 minute break before beginning the second half of the seminar.

CLEAN & JERK

Liao Hui began and said technique is greater in the snatch than the clean, therefore strength is very important for the clean & jerk.

The rack position has the elbows set up naturally with the chest tight/high. This position is strengthened with lots of jerk dips and front squats.

We didn't do many cleans. Instead, Ma had us start with clean deadlifts. Everyone did clean deadlifts well with minor adjustments here and there. Liao Hui helped while Ma instructed - relaxed arms, pulling the elbows upwards, and keeping the bar close.

From there, it was a power clean into three split jerks. The dip for the jerk should be stable and slow. The drive up should use the whole body to extend upwards getting up on the toes then splitting and continuing to drive the arms overhead. Ma said don't just drop under the bar.

The split jerk has the torso vertical, back leg semi-bent, and the front leg's shin vertical. Again, the head is through/forward. The trunk only moves up and down as the legs split apart.

Liao Hui, Yu Jie, and Ma switched off between correcting each person. They emphasized the controlled dip, head positioning, and the set-up of the legs in the split. For instance, Liao Hui took a piece of PVC and slid it between the lifter's head and shoulders for them to understand the forward head posture.

For split jerk corrections, the stride of the front foot was usually short and needed to be further out. The rear leg was too straight and needed more knee flexion and plantar flexion. Usually the heel was off the ground, but not high enough. The weight distribution is spread evenly among both feet, 50-50.

My clean deadlifts and rack needed "tight chest" which felt like exaggerating a big puffed up chest. Liao Hui had me maintain this as I pulled and then he stepped away as I approached a full stand. Because I was very focused on holding my chest like this that as I neared the top, the bar was already well past mid-thigh. For me, staying over the bar and naturally shifting to the power position has always been an issue.

My split jerk was mediocre and I needed the above corrections. Truthfully, I've never done jerks as part of my regular training. I'm willing to bet Yu Jie noticed this because his advice was to practice the split.

General Advice

A question about the back squat came up. Ma said squat straight up and down with the back tight. There's no backwards movement. Weight is distributed on the entire surface of the feet with just a little bit towards the back of the feet.

We were all in need of more flexibility.

Overall, I believe everyone needed to slow down and be smoother in their lifts. There's no reason to rush through the movements. Whether it was standing out of the snatch or dipping for the jerk, Ma emphasized controlled movement and to have solid positions.

Hasty execution leads to poor movement or lack of the full movement. I learned something similar back in eskrima. The head instructor was going through a session with me and kept drilling the basic strikes. He stressed following through after each strike to maximize effectiveness. The same applies to extension, lock out, and driving up after the dip. This is why close, fast, low, timing, and stable are very important. They are the basics to develop rhythm and tempo in a fluid snatch, clean, and jerk. By being precise and having accuracy in the movements, you promote the most powerful positions.

Observations

The seminar gave me a lot of information to process. For one, they focused on end positions with little attention on the in-betweens. There was no mention of first pull, second pull, or anything between the start position and extension unless inquired by an attendee. It was only the essentials and it proved to be productive.

Next, they predominantly used internal cues. Liao Hui and Ma had me stay over the bar in the clean without having to say it once. I understand external cues can be helpful, but lately I've found internal cues to be more efficient.

The more I reflect on the seminar, the more I realize it was similar to what I've previously read and watched from Tommy Kono. Both have their differences, but I couldn't help notice the resemblance in some parts. Maybe that's just good weightlifting.

During Q&A, someone asked about sweeping the bar. The second pull was was not directly discussed during the seminar. When translated to Yu Jie, all I saw him do was gesture to the pocket area. The first thought that came to mind was, "Kirksman." From what I recall, he's the first person I read referring to and calling it the pocket area.

Considerations/What If's

I have been wondering - was the minimal instruction effective because it was simple or was it simple because the lifters already had some proficiency? It's hard to say, but I would guess it was a mix of both. Enthusiastic participants plus good coaching are a productive combination.

Second, I am curious if the instruction style and corrections provided would change had our group been comprised of more advanced athletes. That's not to say the group encompassed a bunch of beginners, but what if they were, say, some competitors for the upcoming American Open? I don't think the instruction would have been drastically different because the basics are always paramount, but you never know.

Suggestions

Since we were the second seminar in the lineup, I understand the addition of the lifting portion was a last minute change. Even though we were a small group of 12, going up one-by-one to receive coaching can take time. I don't know how this is playing out in the other seminars or if changes are being made to the format. Aside from time, there was an overlap of corrections from person-to-person. During the clean & jerk, I went to scribbling notes as the person on the platform went through clean deadlifts. It wasn't overly repetitive, but I already saw others go through the same instruction.

If possible, I would have liked to see it broken down into two groups: Manuel + Liao or Lu with one group of attendants and Ma + Liao or Lu with the second group. Yu Jie could supervise and walk around advising both groups. After the break, the groups switch coaches and athletes for further instruction. Although Manuel was busy taking photographs throughout the event, his lifter was in attendance. She received positive feedback on her technique from Yu Jie and Ma. I can't speak for the others, but I would have enjoyed his comments in the seminar as well. I believe the other person with the Chinese team was an assistant coach. Assuming he would be willing, I wouldn't doubt his ability either.

The other thing that comes to mind is maybe including a printed outline to follow along. Taking notes is best, but as I review the notes I took and as I write this, my memory struggles recalling every single detail. An outline would be useful and I would have jotted down less (but probably not).

Finally, Lu Xiaojun wasn't heavily involved in our seminar. He was on the platform at the beginning of the snatch segment warming up with the bar but that was it. He wasn't present during the snatches and came back after the clean & jerk portion concluded, but that's only because someone had asked a question regarding squats. Ma had him demonstrate the back squat plus a squat jerk.

I don't know how it was planned. Maybe Lu was involved the previous day and it was Liao Hui's turn to engage with participants on Sunday? Or something else altogether? I'm not sure. This is especially true since the format changed and we were lifting. Originally, Liao Hui and he were going to demonstrate the movements and work up to near maximal weights. I would have enjoyed the seminar a bit more if Lu spoke or helped lifters.

Other Tidbits

• Liao and Lu are on vacation and have been relaxing after competing at the World Championships and Asian Games respectively. They will start training once again when they return to China. 

• Lu has a 4 month old daughter. 

• Lu has been squat jerking for 10 years. He used to push jerk, but noticed he can go lower as the weight increased. 

• Lu's squat is his strongest lift. He can deadlift 280 kg. 

• Lu doesn't bench press. He does push-ups 

• Yu Jie is tall 

• I don't know why Liao Hui wasn't brought up. Sorry everyone.

Sorry Liao Hui - no one wanted to 

know what you lift

Final Thoughts

Should you attend the Ma Strength seminar? It depends. I really enjoyed it and would recommend it. I have been going through the material many times since it ended.

Definitely go if

• You want coaching from Yu Jie and Ma
• You want to meet Liao Hui and Lu Xiaojun
• You want to learn something new

Don't go if

• You're tight on cash
• You want a significant amount of personal coaching

The seminar was $315 and lasted two and a half hours plus time afterwards to take photos and speak with everyone. The remaining seminars near Chicago this weekend are $365 The seminars have concluded. If you really can't afford it, then I'd suggest to try attend one of Ma Strength's 8 hour technique clinics whenever the 2015 schedule is available. You would get a better bang-for-your buck in the clinic with more hands on instruction.

Was the cost worth it to attend the seminar? You bet! I realize some of you reading this may think this isn't ground breaking information or saying, "Well, I already knew this and that" and so on and so forth. Knowing and experiencing are two different things. Usually when I write a longer piece - such as this - I take time and hit mental blocks as I write. I did not have that issue as I wrote this. Instead, the most arduous part has been simply getting it all down. Two and half pages of notes transcribed into a much more thorough write-up.

Jianping Ma and Manuel Buitrago are great guys who are very knowledgeable and host an enjoyable seminar. I liked it and I doubt the Chinese team will be back from China any time soon. With preparation for the 2016 Olympics Games in Rio, Brazil, I think it is unlikely they will have time to visit again so soon.

If you want to learn more about Ma Strength, visit their website [link] and Facebook page [link]. Registration and details for the remaining seminars can be found here.

Photos from the event will be on the Facebook page. Because photography was not allowed during the seminar, I took some after it ended and they are available for viewing here.

Yu Jie and Jianping Ma

Liao Hui and Lu Xiaojun

Manuel Buitrago

Chinese Style Weightlifting Coaches in the USA

If you're seeking out Chinese style weightlifting instruction in the USA, these are the coaches with the experience that I'm familiar with:

Jianping Ma
- He trains athletes at Lindenwood University in Missouri 

Manuel Buitrago
- He's located in Washington, D.C.

Stephen Powell
- While located in South Carolina, he also does long distance consultations and is familiar with the Chinese and Russian training principles 

Further Reading and Other Reviews

Prior to the seminar, I have followed and read many weightlifting articles and sites. In doing so, it gave more depth to the topics. Below are my recommendations to learn more as well as other Ma Strength reviews.

LiftHard
- Kirksman was the first person I came across who explores the Chinese system. I've found his teachings very helpful

Yatin Prasher [Link 1; Link 2]
- He attended the Ma Strength weightlifting camp in China and wrote about his trip 

Larry's Chinese Weightlifting Experience
- During Larry's visit to China he was able to get in contact with a weightlifting coach and explains what he learned for All Things Gym 

Barbell Meditations
- Dave is another Ma Strength weightlifting camper and gives a great overview of the trip 

All Things Gym
- An attendee shares his thoughts on the Brooklyn Sunday seminar 

Crossfit SAA
- A review from a lifter who attended the Chicago seminar and has also visited the training halls in China 

Wu Chuanfu
- Kirksman's former coach who trained in China 

Takano Athletics
- Bob Takano puts forth excellent discussion and analysis about every level of the sport that I highly recommend 

The Training Geek
- Lester simplifies weightlifting which is what I loved about the seminar 

Tommy Kono Books
- While I haven't finished the first book, I've found his teachings very valuable 

Weightlifting with Marilou Dozois-Prévost
- Not exactly Chinese weightlifting, but Chris's experience echoes many of the corrections that were discussed in the seminar

Related articles,

• Typically I include specific articles from the site here, but in this case I will simply recommend the Olympic Weightlifting tag to browse all the entries

*I'll be editing this post periodically if corrections are needed

Training Program or Philosophy?

"Swapping the Shaolin Temple of China for the streets of London means I have to create my own temple within my mind and surround myself with an environment that can help rather than hinder."

Programs, programs, programs. They're fairly widespread in the exercise world. I can say the same extends to a few popular "rules." Actually, scratch that - there are tons of rules spouted by everyone. You know it's true because everyone gives their own opinion, whether you asked or not, when it comes to diet and exercise.

Every.

Single.

PERSON!

That aside, sometimes there's merit to them. Dismissing a person immediately is silly and with many programs you can find success stories.* Weight Watchers, P90X, and others have transformed people into their desired physiques and made them happy. That's great and I'm not going to take anything away from it. Instead, I am going to explain that a program isn't the trainee's only option. It can be satisfactory but I believe it is limited in scope.

*But also be aware that there are a number of unsuccessful clients that are not disclosed as openly as the successful clients' endeavors.*

Alternatively, a person can develop a philosophy in regards to exercise and their training. That's not to say it's superior to a program but that it has its own set of benefits. It also has its own set of limitations.

I mentioned that programs are popular but that always hasn't been the case. Off the top of my head, I believe Reg Park's 5x5 archetype is one of the earlier systems that was popular, then further promoted by Arnold Schwarzenegger, and later it spawned various derivatives - Starting Strength, Bill Starr, Mad Cow, and similar versions. From my down time reading, weightlifters predating Reg Park advocated methods more than complete plans. For example, one set of 20 breathing squats were popularly prescribed and often recommended to be super set with pullovers. There were programs but they were not as heavily marketed to the extent we see today (the internet is a big game changer).

Personally, I find pre-designed programs can only take a person so far. These types of programs tend to be made for certain populations and address their needs in a broad fashion as opposed to individualized plans. For the person who sits all day, it will focus in on the major glaring problems such as poor posture. P90X gets a person active, requires little equipment, and can be done through the guidance of the instructional videos in the comfort of your own home. When it comes to a person's own unique characteristics, those details aren't taken into consideration. The exception is when the program has been designed specifically for a person.

With that said, let me go over using a training program vs. developing a training philosophy. I'll discuss the benefits and negatives of each and show that they're not black-and-white but exist within a grey area. Neither is correct nor wrong. First, I'll begin with nonspecific programs, where nonspecific means it was not created with one particular person in mind nor did anyone need an evaluation.

PROGRAMS

THE GOOD

• A program has little mental work on the trainee's part. Everything in the program is prescribed and laid out for the trainee to follow. It's very straightforward and involves no guess work. It's very quick and easy.

• The plan is self-contained, and therefore there's no hopping around from exercise-to-exercise. With the variables restricted, it's easier to measure progress and the changes expected from the program. Often when there are no boundaries, it's easy to get carried away and attempt to do everything under the sun. A person can be overwhelmed if they take on too much. A program creates a targeted focus and eliminates that problem.

• The previous point also teaches a new lifter patience. They're forced to put in the time before they see noticeable results. They have to see the program through from start to finish. Typically, programs at the very least require a 4 weeks minimum of dedicated time and effort. Realistically, it takes 3 months of consistent effort and work for changes to become apparent. For example, P90X  spans 90 days, i.e., 3 months.

• Programs introduce new variables. The exercises, progressions, the arrangement, methods, and more are new. It's all foreign to the trainee. This is especially true when taking into account ideas not thought of before. Doing your own workouts can unknowingly limit your potential. You can learn a lot when taken out of your comfort zone.

• Well known programs have reviews available. This is valuable because you can read other people's experiences. You can gain insight from their reviews in addition to advice they offer before selecting or starting the program. That information can help you transition into the program smoothly and give you an idea of what to expect. 

THE BAD

• Unless a program incorporates leeway, there's little flexibility available for adjustments. Deviate too far from the prescribed outline and you're no longer doing the program. Even if modifying the program would be beneficial, the knowledge on what to change must be present.

• After completing a program, you can either (1) repeat it, or (2) find a new program. Rinse and repeat. Repeating the same program multiple times can become stagnant and dull your interest in exercise. Not only that, but some are not meant for long term use. Don't let a program be a crutch for exercise. Program or not, one should still be able to exercise.

• A program only triggers a certain amount of thought dealing with its design. From my own experience, this makes a person become a parrot. They regurgitate verbatim what they learned from the program. Training should be approached with an open mind with the ability to explain and adapt the variables that come with it. It's a very layered and fluid process and far from linear.

• You might not enjoy the program! I don't know how obvious this is, but you don't have to follow to a program if you don't look forward to it. Unfortunately, individuals often seek out misery and exercise that absolutely fatigues them. They use this to gauge a program's effectiveness. It creates the incorrect association of displeasure and misery with exercise. Torturous exercise doesn't equate to effective. 
  
  
  *With all that said, there are exceptionally talented people who can write one hell of a program, such as Carter Schoffer*

PHILOSOPHY

THE GOOD

• Developing a training philosophy allows you to become autonomous. The entire process becomes specific to your individual traits and preferences - weaknesses, strengths, likes/dislikes, leverages, schedule, and so on and so forth. You are able to hone in on your personal and unique characteristics. This allows you to create for yourself a dynamic program. It can be altered any way you see fit at any given time.

• With a philosophy, there's more freedom in the program and less dependency on another person for exercise. Utilizing a trainer or a program can be helpful but it shouldn't be the only option. If for one reason or another you don't have access to either, you have to become self-reliant. Basic exercise and programming literacy can help in a pinch as well as for long-term goals. You won't become "lost" without a plan or trainer.  

• The learning involved is a revealing experience. It develops a sharp eye towards understanding exercise fundamentals and its accompanying details. Even at a basic level, you can pick apart other programs and question their system before testing. It's no longer random trial-and-error.

• In the process to develop a philosophy, you become analytical as well. Topics and ideas need to be thought about and understood before their application. As a result, this can lead to being able to teach those concepts, exercises, and various methods to another person. It's a valuable asset to be able to explain and defend your programming along with your structuring choices.

• As another skill set - briefly mentioned in the previous point - it puts you in a position to help other trainees. Whether it's explaining something, teaching, or assisting them with their program, you become a valuable resource. As you learn, you will be able to extend the knowledge you've acquired to other people.

• Learning is a mandatory requirement. When it comes to exercise, it's very common for individuals to have a narrow and rigid view about it. Learning will make your approach flexible and expose you to other new ideas to incorporate. 

THE BAD

• Learning is a mandatory requirement. This is indeed good and bad because there's a learning curve. The sheer amount of variables, data, and information available in this day-and-age is extraordinary. Information from the past, present, and newly discovered can become overwhelming. This information surplus presents itself as a dilemma. More information is great, but managing all the data and making it applicable can be a difficult process.

• Consequently, when you learn something new, you must experiment - and with exercise, there's a lot of experimentation to be done. It isn't a simple process either. Most times what you learn won't always be congruent with your personal findings. Then the real trick becomes figuring out where the discrepancy is, why action and information don't match up, and, if it's possible, to troubleshoot it so that the two do match.

• Developing a philosophy takes times. Lots and lots of time. Results and feedback aren't instantaneous. You'll read something, test it out, and then develop a couple of preliminary thoughts about it. Repeat this a few more times and before you know it, about a month, or longer, has passed for it to fully develop into a more concrete concept that you have a grasp on. Even from there, it will continue to grow and change as you continue to learn and gain experience.

• Eventually, you have to want to learn. This is especially true if you're not interested in teaching other people. How much you want to learn will depend on how interested you are in your own training and goals. After a certain point you may decide you don't care to research any further. Instead you choose to rely on what you have already learned as being sufficient. But remember, there will always be more to learn in the field. (That goes for any field.)

As I said earlier, neither a philosophy or program is right nor wrong. Clearly each one comes with their own benefits as well as downsides. Additionally, it's not a "pick one or the other" situation. It's perfectly fine to have a philosophy and take part in programs. Develop a philosophy along the way as you test out programs. Programs can teach you something new and can make you think about how you would modify them. If a program piques you, try it. If you'd rather do your own thing, go that route.

Personally, I shy away from programs. I don't dislike programs - in fact, this site features some - but rather any time its followers become dogmatic. Those who adhere to one program and defend it aggressively constrain their thought process and become inflexible. JC Santana describes it perfectly:

"Although our industry has advanced enormously in science and practice, much of the educational material presented as factual “gospel” (i.e., infallible truth) and the technique taught as being the “best” is theoretical and sometimes borders on mythical."

Instead of rigorously defending a viewpoint, engage in healthy open dialogue that leads to a productive discussion and the sharing of ideas. After a certain point, advance and employ methods that are appropriate. Never become too comfortable in one area and settle.

Exercise is a reactive experience and the human body is very strong and resilient. With strength training, the body can become a powerful organic machine - one that adapts to challenges as well as provide feedback. Be attuned to this feedback to make the choices that maximize the most benefit you can get out of your training. Don't get bogged down by the little things. Flow with the changes and feedback and understand there isn't a single solution to follow. That's where strength lies.

A philosophy won't only create a strong body, but a strong mind as well.

"Give a man a fish and you feed him for a day.

Teach a man how to fish and you feed him for a lifetime."

Related articles,

• Programming Cardio
• Programming Guidelines
• The Best Exercise

The Best Exercise?

The barbell is my main go-to piece of equipment

One of the most common questions I come across tends to be "Is this program/exercise okay?" or the other version "What's the best program/exercise to do for such and such?" Often the person expects a straightforward answer but that's rarely the case.

Right off the bat I'll state that I believe resistance training and power-based movements are the best. The key is to excel and be proficient at them. Stick with it long enough and you'll become incredibly strong. Yoga, kettlebells, strongman/woman, Olympic weightlifting, powerlifting, bouldering, grip & hand strength, and similar sports fall under this category of strength and power.

Back to the topic at hand, when the question does pop up the most sensible reply to give to the person is "It depends." It doesn't depend on the program or exercise but instead the individual's situation and their personal characteristics.

In the grand scheme of fitness, programs and exercises being "good" or "bad" is a trivial matter. It all depends on their use and the trainee. When you hear someone deem something as bad that's plain silly. Very few exercises are inherently bad. And just like coaching cues aren't absolute neither are exercises themselves. It all depends on the person and whether or not they are suited for it.

There is no "best." Although find the right coach and they can design you one hell of a program. (Carter Schoffer and Mike Robertson come to mind.)

Typically I'll tell a person the best routine or exercise is the one that hits on the following points,

• It complements your schedule.

• You stay consistent with it.

• It produces results without causing pain or discomfort and addresses weaknesses and/or postural problems.

• And most importantly, YOU ENJOY IT!

Successfully adopting the plan to your daily life is a big factor. Fail to do that much and it doesn't matter how good the program is if you aren't doing it.

And while I like to understand the structure and logic to programs, sometimes it's not necessary to have logic or explanations for everything. I learned this when I was reading Jamie Lewis' post where he discusses how he does partial squats with a ton of weight. It lead me to ask him why he does them. His answer, "Because I can."

I'm sure that sounds fairly obvious to all of you but you would be surprised at how some people design their training.

It outlines the significance of understanding your self when you exercise. Based on your own experiences, you have more than enough authority to decide what you want to do. I only say you should enjoy it above all else. If it causes pain or you don't like it, then it might be worth reconsidering why you do that particular movement or program.

When deciding what's best for yourself, reflect on Franco's Columbu's words, "If it works, it works, no matter what anybody says."

Other posts in this series,

• Part 2: Bad Exercise
• Part 3: Creating Exercise

Related articles,

• Programming Cardio
• Programming Guidelines
• Progressions
• Training Program or Philosophy?

Picking Your Shoes & Socks

What's your pick?

In strength training a person doesn't need much gear to lift. Shoes, socks, and that's about it. Even those aren't entirely necessary in a home gym. When competing, assistive equipment becomes an additional option. This includes belts, straps, suits, heeled shoes, and chalk.

But shoes and socks are usually glossed over by a trainee. There are a few nuances you should know about to maximize the comfort of your feet.

Socks

• I like my socks like my shoes - very thin. Thick socks muffle your foot's ability to feel around in the shoe. It's similar to wearing overly supportive shoes where you're unable to feel the ground.

• Make sure your socks breathe well. Feet get hot in shoes as is but the wrong socks can make your feet exceptionally sweaty.

• Thin socks are great but not if they are constantly shifting around. They should conform well to your feet.

• Long socks are often recommended for deadlifts and floor pulls. They protect the shins from the bar scraping them. This is actually a technical error. It can be the result of employing the back too early or just trying too hard to keep the bar close.
  
  Whatever the reason may be it creates friction and slows down the pull. Long socks reduce the problem but they don't eliminate it. Practice with short cut socks to ensure you're not scraping your shins.

• Currently I use low cut Hanes socks. The elastic might be too low for some people as they can go into the shoe and slip off the back of the foot. If that's the case choose ankle socks such as these. (I'm not recommending Hanes. They're examples.)
  

Shoes

• I say no shoe is the best shoe. However due to hygiene and safety issues that never sits well with gym staffs.

• Since going barefoot isn't always a choice choose a thin minimal support shoe. It should be able to bend in half, twist, and be very flexible.

• A good shoe will allow you to feel varying terrains. This is most noticeable when stepping on small rocks.

• Secondary characteristics to consider are price and style. Some shoes are fashionable enough that they can double for casual wear.

  

My shoe choices
Left: Tai Chi's by Asics / Right: Martial Arts Slippers

• BirthdayShoes.com is an excellent site for all things regarding minimal shoes. Use it to browse different shoes and their reviews.

Squats

• Squat are another issue when determining your shoe.

• Because ankle mobility, specifically dorsiflexion, is limited by genetics squat depth will stop at a certain point. Go pass that point and the chances are your form will be compromised.
  
  
  
  Toes go up [dorsiflexion],
  toes go down [plantarflexion].
  

• The elevated heel on weightlifting shoes reduces this problem and allows for deeper squats with a more upright torso.

• How necessary is the heel? It depends on the lifter and is wholly up to them. Squats become easier but they can be done completely fine barefoot.
  
  I'd say front squats are the exception to this. In front squats you want your torso to stay as vertical as possible. Weightlifting shoes do a great job at accomplishing this.

• If you feel you would benefit from a weightlifting shoe, check out WLShoes.com. The site reviews many of the weightlifting shoes currently on the market.
  

Picking the right socks and shoes for yourself isn't too hard a topic. Use the above information to narrow down what fits your preferences and see how it feels.

If you like your choice and it feels good when you lift that's all that matters.

Balance and Maturity

An amazing soup

As you get more experience in a craft the more adept you should become in it. Those initial years are especially rough because you try to incorporate everything you've learned. It's understandable though - do as much as possible or include everything and it should yield the best result. However that isn't true.

A few weeks ago I was watching an episode of Top Chef. The chefs had to create a dish that "fulfills and even exceeds your mentor’s expectations of you as a great chef.” Paul Qui decided he would serve a chilled soup. As he finished plating he said,

"I keep on second-guessing myself. I really want to put more stuff on it. Being able to recognize that your dish is where it should be takes a lot of experience. And it takes a lot of discipline."

He won the challenge. One of the judges told him,

"Young chefs don’t understand restraint. They want to add more. You knew that enough was enough."

While his mentor said,

"This is everything that I’ve preached to Paul over the years, is balance, of flavor, and not overdoing it."

These words are incredibly true for many areas outside of culinary arts. The discipline and ability to recognize when enough is enough rather than doing more displays an individual's maturity and experience.

In the realm of exercise, the new trainee's mentality is to include more volume, intensity, and exercises. They attempt to do it all because they think more is better.

It's not. Athletes themselves stick to a handful of relevant sport movements to prepare for competition. Olympic weightlifters are a perfect example: snatch, clean & jerk, and some partials of the full lifts.

Aim to strike the right balance for yourself. It takes time and patience, but reach the point where you're attuned to your training. The little quantified variables aren't hard-and-fast where they aren't up for change. Don't be caught up in the exact number of reps, sets, and rest periods. They're guidelines. Instead it's important to be flexible and adapt to your sessions based on how you feel.

Be able to know when enough is enough in your training and heed Bruce Lee's sage advice - "Be water, my friend."

Moment of Power

Left to right: Min-Jae Kim, Vladimir Sedov, and

Saeid Mohammadpourkarkaragh

Keep the bar close! You want to get it in or near the crease of the hip right before straightening out. The snatch hasn't changed much in the last few decades,

1958 World Championships

Compared side-by-side,

Click to enlarge

And it's not too different in the clean,

Sa Jae-Hyouk

Remember not to extend early. Wait until the bar is in the right position or you'll miss out on a lot of power.

Related articles,

• First Pull
• Panda Pull
• Second Pull
• Start Position
• Third Pull

Hook Grip by Tommy Kono

I've described how to hook grip the bar before, but that method might not suit everyone. As such, here's Kat Ricker and Tommy Kono teaching his way to hook grip.