Gestalt Strength

Picasso didn't draw a bunch of squiggles.

In English the German word gestalt [jes-stault] is referred to as the concept of "wholeness" (Wikipedia). During my undergrad psychology courses gestalt psychology was glossed over with the phrase "the whole is greater than the sum of the parts."

The same outlook can be adopted when it comes to training or diet.

A single workout or meal doesn't have much of an effect. Even a month's worth of efforts is small in the long run. Therefore being "good," whether it's a day, week, or month, is only a temporary marker towards your goal(s).

Every session or meal is another notch under your belt. The synergy from these yield benefits along with reaching the chosen goal, such as increased strength and body composition change. Likewise every session or meal not conducive to your objective is a step back.

The whole may be greater than the sum of the parts, but you need to ensure there are parts in the first place. Otherwise how will anything be "whole?"

Rome wasn't built in a day and neither is any other endeavor that aims to be successful.

Vasily Alexeev

Record maker and breaker.

He was one of the greatest lifters in the sport of weightlifting. Here's a collection of sorts from others.

• Boris Bachmann

• Charles Poliquin
  

• Jamie Lewis [2010 profile on Alexeev]

• Kat Ricker

• Michael Hartman

• Nick Horton [videos]
  

• Tracy Fober

Understanding Research

The joy of reading journal articles.

When it comes to research I'm average at best. During undergrad I took stats for research, evaluating health programs, writing research, and worked in a research lab. I'm happy I learned a bit but there's still a lot I don't know/didn't pay attention to in class. I can however make sense of an academic paper.

Of course if you're not dealing with it for work or academics then it isn't necessary to read any research.

Then when will you encounter it? Typically, "New research shows....." from a news reporter. It's fairly common for media to pick up a new study's findings.

In the event you are affected by said "new research," here are things to keep in mind.

- One study's results does not hold substantial grounding. Rather it paves the way for more studies to be done on the subject. A large number of studies should be examined to note similar OR dissimilar findings.

- Studies are controlled and cannot be wholly externalized to the real world where variables are innumerable. To account for everything in the day-to-day isn't possible. Not only that but even certain factors within a study can't be manipulated and/or observed.

- Study design is very important! A poorly designed study will yield equally poor results. Take for instance the recent women's vitamins study. Each participant took varying supplements compared to one another. Postmenopausal women consuming iron wasn't necessary either. Consequently, the data was negatively skewed and the broad statement "vitamins are bad" was reported by many news outlets.

A study should have better execution. I recall one study had two groups. The first group of men & women was split 50/50 but the second group had a contrasting 30/70. That doesn't look right does it?

- Experience has merit but the ability to have it as measurable data isn't easy. Studies provide quantified numbers easier to use and understand on an analytical scale.

- Studies can contain flaws and how a researcher or author presents the results can be biased. This is why it's important to take a look at the study itself.

Every study can be criticized. You can find studies both supporting or against a certain viewpoint. An article will you give you a brief piece of the entire study.

Use the knowledge you have to determine for yourself the meaning behind the data.

Further reading,

• Research 101 by Leigh Peele
  

Sight Beyond Sight

Can't go wrong with Thundercats.

When taking in information everyone tends to remember the main points. However the ability to observe the most subtle details is a great asset.

"Focus on the big picture."

It's a popular saying, but instead you should try to understand everything. In doing so you can think on a more complex level to piece together various information. This provides clarity and sheds light on a situation.

When two people recount an experience they will have slight variations or notice different elements - something that didn't register to the other person. Also one person being bias for whatever reason can change how the situation is perceived. But by being more aware of the present situation and seeing things as they are, instead of one's own beliefs, you can develop more than the "bigger picture."

Phrases such as thinking outside the box or see the forest not the trees similarly attempt to do the same: forgo the minor details for the major ones.

When creating your exercise and diet regimen, don't forgo the little things like how you feel, attention to pain, utilization of time, interaction with family & friends, and other aspects of your life.

Instead focus on the full picture.

What to Eat

Stuff that makes sense is usually a good choice.

Have a good weekend.

Be Blank

"Forget your fear. Forget your doubt.
Forget your self."

- Samurai's Blood #2

When working on a task, do just that. Don't think about what happened yesterday, what needs to be done later, who said what or anything else irrelevant.

Whether working on a project, writing, exercising, or another activity, let your mind be blank and present in the moment.

Simply put, work on the task at hand.

Second Pull

The second pull in the snatch or clean is from the knee to the hip. It sets the lift up for receiving the bar overhead or on the shoulders. When it's done properly, the weight goes up relatively easy. If not, you can lose the bar or end up trying to muscle it up.

This can be problematic for beginners in Olympic weightlifting.

Click each to enlarge
(Left Image; Right Image)

Above you can see a triangle-like space is created right before the second pull. In a deadlift you would allow the bar to travel straight up and proceed to lockout. However during the snatch or clean you want to close the gap in this triangle as much as possible. In doing so, the pull will finish strong and smoothly before you proceed to drop under the bar.

Now the beginner problem is not bringing the bar in and to let it follow closely against the body. In the deadlift it's okay to let the bar go straight up since there's no triple extension. In Olympic weightlifting you want to follow the diagonal arrow - let the bar come in and at the torso.

I've heard a ton of tips to fix this problem from Pendlay, Horton, Everett, and other coaches...

• Press your hands backwards towards yourself.

• Hit your hips with the bar, not hit the bar with your hips. (Subtle isn't it?)

• Pull the bar up if as you were trying to put your pants on.

• "Shave" your legs with the bar.

I'm sure there are other cues I didn't highlight. Regardless, it's clear the bar needs to be kept close when executing the second pull.

If you're not keeping the bar close, you're losing out on power and efficiency.

Related articles,

• First Pull
• Panda Pull
• Power Position
• Start Position
• Third Pull