Saturday, July 2, 2011

The Reverend's recital

Here is a guest post from the legend that is Andy Murphy. His post flies in the face of traditional weightlifting dogma, but it is the result of observing how he responds to training in the sport of weightlifting for the last five or six years. Andy's ideas are what works for him by the way, not how he would train other lifters who respond differently to the same stimulis.I respect how lifters like himself and David Woodhouse put themselves out there and find alternative methods that work for them and also allows them to enjoy their lifting. Whatever works for you, do it regardless of whether people agree with you or not. Results don't lie and if you lift heavier weights training in a completely different style to the general lifting population, wh ogives a flying fiddler's f!%k? Anyway, enough of my ramblings, here is the article, so enjoy and leave any comments below:




A happy weightlifter = a strong weightlifter

Before I go into much more detail, I would like to preface with the following my best lifts are 102 and 122 at 77kg far from amazing lifting, but I have worked hard and learned a hell of a lot along the way to these lifts.

My most important discovery on my weightlifting journey was a number of weeks ago. My epiphany was repeated heavy maximal lifting in my training does nothing for my lifts. I know this can be seen as sacrilege, saying heavy maximal lifts don't improve my lifts. Every year I make progress in my training when I am in a traditional preparatory type phase of training, lots of lifting between 75-90% and the odd very few lifts around the 95% mark. I have always set personal bests in these times of the year when strength type exercises are abundant and the volume of lifts quite high. I then follow what I believe would result in an increase in my lifting a reduction in volume and an increase in intensity with more maximal attempts in my training. What then follows is a period of frustration where I am unable to hit weights for a single that I was doing multiple doubles and even trebles with a few weeks previously in the preparation phase. This frustration period continues for a long time until I get injured and then I start again in a preparation phase and the viscous cycle repeats itself. What happens as a result of this is a lifter that is making incredibly frustratingly slow progress.

When I look back through my training diary and results from competitions/ squad sessions, I can't believe I have not come to this realization sooner. I firmly believe I need to stick with what works for me and what works for me is lots of lifting between 75% and 90 % with doubles, trebles, combos and bucket loads of variation. This training has always brought me back to the 100 and 120 region and it is around this mark that I usually become an idiot and attempt maximal weights far too often and end up below the 100 and 120 regions and crocked. I am in no doubt that the best way to train for weightlifting is a methodology based around heavy maximal attempts in the classical lifts supplemented with heavy squats; unfortunately, from experience, it just doesn't do it for me.

I believe this type of training does nothing for me for a number of reasons:
1. My technique gets worse when I am repeatedly attempting and missing maximal lifts
2. Maximal weights hurt me cause of how weak my legs are (best front squat= 142.5 best clean= 130)
3. I hate missing lifts
4. I don't find attempting repeated maximal attempts enjoyable. I am unfortunately never going to make a living or even a few quid from weightlifting. Weightlifting is my hobby so if I don't enjoy the training whats the point? I enjoy going into the gym and bursting my ass on the platform with multiple heavy doubles and trebles, pulls, squats and more variation than anyone can dream of.

It's like I always say a happy weightlifter = a strong weightlifter.

Source: http://weightliftingepiphanies.blogspot.com/2011/03/reverends-recital.html

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Janeth going for the Gold in her basement :)


My friend Janeth Salazar-Ohst, a 1996 U.S. Women's Olympic Marathon Team Trials qualifier, is no stranger to injury. Any athlete will tell you that not one of us is immune to the setbacks that come along with running. For Janeth, this means taking time off for foot surgery and subsequent rehab.  Here's a video of Janeth cross-training during her hiatus from running and trying to psyche herself up.


Miles & Trials: Cross-Training with Janeth from WendyCity Productions

Source: http://milesandtrialsfilm.blogspot.com/2010/12/janeth-going-for-gold-in-her-basement.html

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Pedestrian Access into the North of The Olympic Park














Looking across Bridge L01 from Hackney Marsh to the Velodrome.

This will be the main pedestrian acces from the North of the Olympic Park in 2012.













Building the Terraces and stepped access for the Pedestrian access into the North of the Olympic Park

Source: http://insidelondon2012.blogspot.com/2011/05/looking-across-bridge-l01-from-hackney.html

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Secretary of State Hunt: 'London 2012 technology is the glue that holds the Games together'

One of the greatest things about working for a project like London 2012 is that from time to time, you get to meet some of the most interesting people. Today, my colleagues and I in LOCOG?s Technology team were paid a surprise visit from Rt Hon Jeremy Hunt, MP, Secretary of State for Culture, Olympics, Media and Sport.

Source: http://www.london2012.com//blog/2011/06/secretary-of-state-hunt-london-2012-technology-is-the-gl.php

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Olympic medalist Lago to compete in X Games with jaw wired shut

Olympic bronze medalist Scotty Lago has trouble speaking, can't move his tongue and is eating all his meals through a straw. That's not going to stop him from competing in the year's biggest snowboarding competition.

Despite having his jaw wired shut, the 23-year-old snowboarding star will compete in this week's Winter X Games, TMZ.com reported. Lago plans to compete in four events, the same schedule he had before the accident.

The bronze medalist in the halfpipe competition at last year's Vancouver Olympics was in Wyoming filming a snowboarding movie last week when he landed oddly after a jump and had his knee crash into his jaw, according to Seacoastonline.com. He received stitches in his tongue and chin, broke some teeth and chipped his cheekbone, which forced doctors to wire his jaw shut with metal bands. He expects to get the bands out in two weeks.

Lago told his hometown New Hampshire newspaper that the hardest part of the process is drinking through the straw to keep up his protein intake. Because he can't eat solid foods, all Lago's meals come in liquid form. Maintaining his body weight for competition thus becomes a major concern.

After winning the bronze medal last year, Lago was asked to leave the Olympic village after PG-13 photos of him and a woman posing with his bronze medal hit the Internet.

Source: http://sports.yahoo.com/olympics/vancouver/blog/fourth_place_medal/post/Olympic-medalist-Lago-to-compete-in-X-Games-with?urn=oly-313304

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Monday's mission

Last week was like an episode of the Twilight Zone: it was surreal, passed by in a blur; and a few crazy things happened. As some of you who read this blog already know, Glenn Pendlay and Jon North of California Strength were over in Ireland and ECB for a few days, and then Edinburgh for the weekend. ECB hosted a seminar with Glenn on Wednesday evening and then the awesome Sport's Performance gym in Edinburgh hosted a two day seminar with Glenn and Jon on the Sturday and Sunday. To say both seminars were awesome would be an understatement. When I have the time, I will make a video of the last week and include some of Jon's lifting as well as comment on what I learned from Glenn in both seminars.

Here is what I lifted last week:

Monday was day one of my new program,I which I shall write about soon. I Snatched, Clean and Jerked and Front Squated and kept all weights at a medium intensity in order to accomodate what I knew would be a big lifting week and a stressful organisational one also.

We had our seminar in ECB on Wednesday and along with everyone else, I did all the learning progressions that Glenn coaches and I Snatched alongside everyone who attended. Jon North hit 155/180kg and just barely missed 161kg. Wayne hit a sweet 105 as did I. Considering how tired I was, I was happy and I left it there. I did a few Cleans with the progression that Glenn reccommends, did a double with 100 and left it there. When 100kg feels heavy, that is when you should stop!

On the Thursday, most of our ECB lifters trained with Jon and Glenn. They gym was buzzing to say the least. I was tired from the week's exertions and from the very little sleep the night before, but if you can't get up for training with these boys, you deserve to be shot! I Snatched 114kg and then missed 116 twice. I tried to hit a double with 110kg four times, but I missed the second rep each time. There was simply not enough in the tank. This was the most I have ever hit during the week, though, so I was happy. I then Clean and Jerked up to 136kg and I was proper spent. Happy, but wrecked. Everyone trained really well and watching Jon Power Clean and then Full Clean and Jerk 160kg is always inspiring to watch.

We flew over to Edinburgh on Friday evening and the seminar was really well organized by Cedric Unholz. Again, I did all the learning skill progressions and I was looking forward to lifting. In the Snatch, I went up to 105kg but I was feeling a bit off, so I went back down to 90kg and then 97.5, 102.5, 107.5, 110, 113.5, 115, and once I hit 117.5kg, I left it there. I knew that my final single was dragging me out of position quite badly and to be honest, I could feel it from the beginning of the session. It was a tiring week and whenever I am fatigued, my positioning suffers quite a bit. I accepted this from the beginning and just got determined to use every last inch of my pull and hip explosion to get the weight up. 117.5kg is the most I have ever lifted in training, and I know that if I can hit that in training when tired, I can hit over 120 in competition when I am more rested. I dropped back down to 110kg and went for a double which has eluded me since I tried it in California Strength last June. It took two attempts, but I got it. It was as ugly as sin, but I got it. I felt immense relief to finally get this double.

I Clean and Jerked after the seminar was over and I hit 140kg on my second try. I missed the Jerk in the first attempt because I rushed it. 140kg has been my voodoo weight for the last few months despite my pb being 147. No idea why, but I was genuinely scared of lifting the weight; my mind was desperately telling me not to go under it despite my rational self completely disagreeing. Sami gave me a few choice words and thankfully I hit it. The following day I Clean and Jerked up to 135kg and I was not able to put the doubt out of my mind and I ended up missing the Clean with 140kg. Oh, well. I don't have all of my lifts as I was too busy lifting and coaching:



So, I got home late last night and I think this week will be a deserved lighter week. I know I am looking forward to it. More than likely most of you reading this are only interested in funny videos and not my inner dialogues, so I shall oblige accordingly. I will put up reviews and reports of both seminars and all will be well.



Source: http://weightliftingepiphanies.blogspot.com/2011/03/mondays-mission.html

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Inside the anti-doping system

Andy Murray calls it "draconian". Rafael Nadal says it makes him "feel like a criminal". To anti-doping agencies around the world it's the most important weapon they have.

This is the "whereabouts" system, and I'm about to join it.

On Wednesday afternoon I was officially added to something called the National Registered Testing Pool, the first non-sportsman ever to be given such access. From now on I have to specify where I'll be for an hour a day, seven days a week, for up to three months in advance.

Why? So I am available for random out-of-competition tests. Why me? Because this is exactly what the 400 or so elite Olympians in Britain have to do, because it is the controversial heart of the fight against doping and because I want to see exactly how easy or onerous it is to stay on the right side of the system.

Christine Ohuruogu fell foul of the whereabouts system when she missed three tests - Photo: Getty

The first step, as for any athlete, is an induction session - sometimes run by their sport's governing body but often by UK Anti-Doping. I am met by Eliot Caton, athlete support officer at UKAD, and handed a red folder. Inside are user guides, log-in details and some very important contact numbers.

Eliot explains the principles: how the anti-doping programme works, the role whereabouts plays and my responsibilities as an elite athlete within it.

This is where it gets interesting. On a computer programme called Adams (Anti-Doping Administration and Management System), I must submit a mountain of information: my residence for every day in that month, whether home address, hotel or friends'; my full training schedule for every day; where I'll be competing - dates, venues, times - and where and when my one-hour slot will be.

The programme itself looks a little like Microsoft Outlook, albeit initially less intuitive and a little more fiddly. There is a clickable daily calendar, contacts section and area for direct messages. I have a unique username and password which means only UKAD and I can access my information.

Eliot's job is to make sure every athlete is comfortable with using Adams. Step by step he shows me how to upload the key details of my diary to the system.

It takes time. For every address I might stay at overnight I have to input full details - not just the name and street, but specific instructions - ring top doorbell, blue door on left, code for front gate etc.

If you spend your entire life in one place it wouldn't take very long. But sportsmen don't. Neither do sports journalists. In the next month I know I'll be in Southampton for the third Test against Sri Lanka, Wimbledon for the tennis, my Mum and Dad's for a weekend away, a stag-do in London and a hotel or two for other work trips. That's a lot of addresses.

Then there are the training venues. I am a long, long way from being an elite athlete, but I do train most days. At the moment that means bike rides, swimming and gym sessions. On each day in the online diary I have to say where I'll be training, at what times, and how I can be found.

Doing that a week in advance is hard. Doing a full month is even harder. Athletes will have a more structured schedule than me, but they still need to be extremely specific. If at, say, Lee Valley High Performance Centre, are they likely to be in the weights room, the indoor track or the outdoor track?

At the moment I'm cycling three times a week. One of those will be intervals in Richmond Park. Easy enough to input, although harder to say where I'll be in the park or on what loop. Another will be a long ride into the Surrey Hills, 80-ish miles spread over four or five hours. Which route am I likely to choose? Where will I be on it?

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It's not quite as severe as it sounds. I won't be penalised if I'm not at those training venues when I say I am, and it won't count as a missed test, although if I'm consistently not where I should be it will trigger suspicions.

The key part is that one hour window. Between 0600 and 2300, seven days a week, I must specify where and when that window will be. I must be at that location for the full hour. If I'm not, and the testers come calling, it'll count as a missed test. Three missed tests in an 18-month period means an anti-doping suspension, just like the one handed out to Christine Ohuruogu in the system's infancy back in 2006.

How hard is it? Murray and Nadal have not been the only sportsmen to complain. Pete Gardner, chief executive of the British Athletes Commission (BAC), claimed some athletes would retire rather than risk a ban through accidentally missing tests.

Last month the European Elite Athletes Association, which represents 25,000 sportsmen and women across the continent, claimed they had hundreds of members ready to say their human rights had been invaded by this imposition on their privacy. Even on Wednesday, British 100m hurdles record holder Tiffany Ofili was Tweeting: "My Adams is soooo confusing. It frustrates me every time!"

First, the philosophy. UKAD - and world governing body Wada - would say it is a small price to pay for keeping cheats out of sport. We need to believe in the performances we see, to trust that out heroes are exactly that. The out-of-competition tests the whereabouts system provides are as good a guarantee as we can currently get. For the sportsmen involved, this is their chance to prove that they are clean.

Now the practicalities. Specifying that hour is not quite as tricky as you might first think. Many sportsmen go for an early hour - say, 0630 to 0730 - knowing they will be at home in bed.

What if your plans change? What if you suddenly go away for a competition, or stay at your partner's house, or have to see the physio for treatment to an injury rather than being at home when you thought?

It shouldn't be a problem. You can now change that specified hour up to 60 seconds before it is due to start, by sending a text message, phoning a dedicated number or by going online and accessing Adams.

Neither do you have to wait till quite that late. At any point you can go into Adams, or use those other numbers, to adjust your hour for any day in the forthcoming three months.

Should you forget to input your details, or struggle to use the system properly, the education officers are on hand 24/7 to help out. They'll even keep an eye on your Adams and send you a message if it looks like you've neglected to put the right information - for example, if you're off to Spain to represent GB in an event and haven't tweaked your schedule to reflect that. Even on Wednesday night I received a text message gently warning me that my own details in Adams were incomplete and needed updating.

How will I get on? Will the system prove a piece of cake or completely unpalatable? Will it become second nature or last-gasp panic? Will I update and input as I should, or lose track and find myself on the brink of a ban?

I'll be tweeting on @tomfordyce and blogging here regularly with updates throughout the weeks ahead. In that time I'll also be speaking to sportsmen and anti-doping officials to find out how they think the system is working, how it might be improved and what challenges, legal or otherwise, lie ahead.

In the meantime I need to get onto Adams. I've got some serious data inputting to do.

Source: http://www.bbc.co.uk/blogs/tomfordyce/2011/06/inside_the_anti-doping_system.html

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