Author Archives: James Marshall

1. How can I increase intrinsic motivation?

   28th November 2014 9:41 am Leave a Comment

   Get the vibe right and intrinsic motivation will follow

   I was training 3 athletes in the gym a couple of weeks ago, they were doing one of my usual warm ups, no music, no shouting, no distractions.

   The three were focussed and busy.  Another coach walked in, and said

   “I wish I was training now, rather than earlier, there is a good Vibe.”

   The three athletes were all teenage boys, and were good examples of how young people can train.

   What is a Vibe? Is it something we can create, or something we can enhance.? If you are training where there is a good Vibe, then you will probably find that time passes quickly, and you get better results and satisfaction from your training activity.

   

   Running in the country

   When on holiday recently I was going for a morning run on a footpath from the campsite, through some woods along a coastal path. The path was uneven, with tree roots, steps and other obstacles.

   I had to pay attention to every step that I was taking. The air was clear and fresh, the sun was sparkling on the sea, and I didn’t know what was around the corner. I was fully engaged in the run and was not thinking of anything else.

   Compare that to walking into a commercial gym, stepping onto a treadmill and plugging in headphones and watching breakfast television, whilst trying not to listen to dance music or adverts in the gym itself.

   The gym is telling you that the run is something to be endured, and that watching tv is a more beneficial activity.

   Which run is more likely to create a “Vibe”? 

   Here are some tips on creating a Vibe in your training sessions:

   Having a purpose helps motivation

   It is next to impossible to get a good training session under way if you have no plan. For me, it always starts with the warm up, if this is done correctly then the session will follow well. Avoid giving yourself or the athletes an opportunity to ease into it. Have a purpose for the session and then make sure the warm up is related to it.

   As a coach, if your programme involves sitting on a foam roller, then moving to a stationary bike, followed by some generic resistance machines and you let them wear headphones, expect your athletes to be bored, demotivated and unengaged.

   Have an environment with no distractions

   Easier said than done, but if there is a group of you, it is better to train in an empty facility with limited equipment, than a super duper facility surrounded by numpties.

   Better to run outside, away from traffic, than on a busy road. Again, we are victims of circumstance and environment, but try and do what you can. That might mean going to the gym at quieter times, or earlier in the morning.  Music can be part of it, but should be background, rather than overwhelming.

   Get good training partners

   

   Having training partners helps when it gets hard

   You can train alone, or with other people. If you do train with others, then make sure they are there to work and improve too.

   I train groups of athletes from different sports, but they work well together because they are all dedicated to improving.

   Competitive banter is part of it, but avoid mickey taking. They can afford to make mistakes in the gym, because that helps them learn. The competition is partly with each other, but mostly for themselves.

   Positive feedback

   Finish on a good note- well done, good job, and then some points to take forward for the next session. You can pat yourself on the back, and then think how that has helped you become a better athlete.

   I had never thought about creating a “Vibe” until someone else pointed it out to me, but it is something I try and focus on now.  I hope you can get the Vibe soon too.

   Further reading:

   • How to set meaningful goals for your training
   • How to plan your training sessions

2. Top 5 tips for Cricket fitness

   24th November 2014 3:09 pm 2 Comments

   With the Ashes about to start all eyes will be on the England Cricket team and their desire to beat the Aussies in their own back yard.

   I am currently working with a lot of young cricketers and there are some common themes that run through their training.

   1. Warm up properly– the warm up should be structured and purposeful, it should not include boxing drills, football matches or any other faddish activities
   2. Ensure that both sides of the body are worked evenly. Developing cricketers especially tend to grow like weather beaten trees- they lean off to one side through repeated overuse of technical work only. This can lead to things like patellar pain in the plant foot of fast bowlers and pars defects in the back from repeated rotational and lateral work on one side only.
   3. Take time off from the nets. Skill can be developed through basketball matches, volleyball and soccer. Fitness and speed can be improved through cycling, tennis, swimming and judo.  This is especially true in under 16s where the variety and depth of skill acquisition will be improved by participating in something different. More cricket is not the answer long term.
   4. Work contralateral movements in running, crawling, resistance work and agility work. Dumbbell swings, one arm get ups, over head lunges, bear crawls and H shape agility drills will all help the overall athleticism of the cricketer.
   5. Work the whole body as a unit. The “core” is not a separate entity. there is no use doing single plane movements on machines and then doing circus tricks on a stability ball or wobble board. Instead get the whole body moving under control and then perform those movements under load.

   In short lets help create a generation of young cricketers who don’t keep breaking down and who can help keep the Aussies Ashes free.

   See more on cricket fitness here

3. 10 questions you should ask before training

   21st November 2014 4:15 pm Leave a Comment

   “What should I be asking to get the information I need?”

   This excellent question came from Mark, one of the coaches on our last CPD workshop in Devon. You have a blank sheet of paper, you have a new group of athletes: where do you start?

   Here are 10 questions you might want to ask (in no particular order).

   1. How much time do I have with them?
   2. What is their current level and volume of training?
   3. What else do they do (outside of the sport)?
   4. What facilities/ equipment do I have available (available is different from mandatory)?
   5. What are the Needs to do vs Nice to do for their age/ stage and sport? (from Gambetta).
   6. How can I integrate training into other aspects of their life?
   7. How can I organise the session to minimise down time (different from rest time which is necessary)?
   8. Where do I want them to be in 12 months?
   9. Where are they now and how can I measure that?
   10. What unique aspects of the sport are there that might influence my session? (e.g. trampolinists & cricket fast bowlers do repeated movements on one side which affect their back).

   This is a start and then you can plan from there. I work from the ground up, rather than try backwards from the “ideal situation”.

   It is also important to remember that change takes time: sports coaches, athletes and parents need to be nudged and trust allowed to develop.

   Has anyone got any other good questions to ask at the start?

   Further reading:

   • How to plan your team’s fitness training 
   • How to take charge of your fitness training 

4. 3 reasons to start weight lifting

   11:17 am 3 Comments

   Learn more than just weight lifting techniques

   Guest post from Dave Leith of the Scottish Institute of Sport. I met Dave at the GAIN conference in Houston this summer. He is a great guy and very enthusiastic about the Olympic lifts.

   Greetings from Scotland! This short blog is for those of us who have found an interest in the sport of weightlifting.

   I’d like to share a few principles that I have picked up over the last few years of competitive lifting and coaching of new athletes to the sport.

   The best thing you can do in this sport as a beginner is set the foundations required for continuous growth and improvement over the course of your career, whatever your age or aspirations are.

   1. Develop character.

   This sport will test your attitudes and behaviour on a daily basis: Respect the equipment! A good club and coach will have quality weight lifting equipment. Remember- it’s not yours, it’s very expensive! Disdain for equipment shows a weakness of character and often an undermining of ability to learn.

   Respect training partners (or anyone else using the gym). Although an individual sport, your performances will be higher with good training partners. They will allow you to focus at the right times, they will be quiet when you lift and avoid strolling around in your line of sight. Being still and silent during their efforts shows respect.

   Lifters gain respect from their peers because of their attitude rather than their ability. This for me is one of the really wonderful things about the sport.

   Few can be a champion, but everyone can develop strength of character and earn respect. 

   2. Develop skill with the barbell.

   A knowledgeable and experienced coach is essential!

   There is no substitute for beginning a process of learning to snatch and clean and jerk with someone that knows how and has refined their coaching by teaching novices time and time again.

   The biomechanics require an ability to overcome inertia (strength) and also the ability to minimise the effects of it (technique). You must be smart about the training and work hard to improve.

   Information is at our fingertips 24 hrs/day. I have encountered many new lifters who seem distracted by trying to find shortcuts to improving positions or eliminating technique flaws with some tricks or gimmicks.

   Develop an understanding of the lifts and practice, practice, practice!

   3. Compete.

   I try to begin lifting with new athletes under the conditions that we are working towards a competition. That means they need to develop resilient technique that will stand up to the competition conditions.

   Rather than lifting huge weights on that first outing, it means we aim for 6 lifts out of 6 attempts and have experienced standing alone and performing.This is one of the most rewarding things to achieve. It will also guide training with a purpose. 

   Weightlifting is wonderfully challenging technically and physically. I think for those of you interested in trying it out will find something you will come to love and learn a lot about your strengths and weaknesses.

   Happy lifting.

   Thanks Dave. Further reading here:

   • Olympic weightlifting technical points
   • What are the Olympic weight lifting exercises?  
   • What kit do I need for weightlifting? 

   Or if you want to start weightlifting, come to the Excelsior Weightlifting Club

5. How to take charge of your fitness training

   9:50 am 11 Comments

   “If you train hard, you’ll not only be hard, you’ll be hard to beat.”

   Herschel Walker

   Training hard is one part of fitness training, but any idiot can get tired (or indeed make you tired)!

   I want to give you ideas that will help you get fit for your purpose.

   That may be to run faster, get stronger or jump higher in your sports arena.

   It may be to get you fitter so that you can deliver the goods at the end of a match, or for life in general.

   Here are the key points that I have developed over the years that work with people just like you.

   Preparation

   Knowing where you are going is essential before you start out on your journey (I have covered this previously in The power of goal setting). You need to know what you are trying to achieve this month, this week and today in your training.

   #Key tip 1: write down what you want to achieve for the month, for the week, for your next training session.

   An example might be “I want to be able to run 5km in less than 20 minutes by the end of January. This week I will do a time trial and 3 other runs. Tomorrow I will run 1km fast, walk for 2 minutes and repeat for a total of 5 times“.

   Your resistance training programme must be more specific than “best workout plans” gained from a magazine. Now you know what the aim of your session is going to look like, you can plan your warm up accordingly. Start with the end in mind.

   If your session is running, or lifting weights explosively, then by the end of the warm up you should be performing activities that resemble that.

   But, at the start, you will probably be feeling tired, stiff or lethargic after a day of school, work or from previous sessions. The picture of me is doing a pre track warm up, using hurdles to help warm up my hips.

   #Key tip 2: You need to increase the range of motion, speed, and complexity of movements gradually in your warm up.

   (Read more on how to design your warm up).

   Adaptation

   This is the meat of your training session. What changes are you trying to make in your body? If it is to get stronger, then what movements are you trying to get stronger: a push, pull or a squat? Are you trying to develop speed? Then you need to be putting fast work in here.

   If your goal is to increase speed, then what aspect of speed: acceleration, deceleration, maximum speed, repeat speed, reaction speed? 

   Here is where your exercise choice, equipment choice, rest periods and amount of work done need to reflect the aim of the session. It is a common mistake to see a new exercise or new piece of kit and then jump straight into using that, without knowing why.

   #Key tip 3: Make sure your choice of exercises reflects the aim of the session, rather than dictates the session.

   For example, you read about Mo Farah’s 120 mile a week training and you see that he does a circuit in the gym. You copy that circuit without knowing why he is doing it, or even if it helps him. Worse still, you are a 15 year old runner with very little training background, you are in danger of getting hurt!

   Here are two example session plans for rugby players (other sports can follow the same principles), one in the field and one in the gym:

   I have left the sets/reps and loads blank because that is down to each individual. But the adaptation theme is for lower body strength in the gym, and for acceleration up to 20 metres on the field.

   I usually recommend using only 2 major lifts, plus minor lifts around that in the gym. The exercises in brackets will be lighter loads and are complementary to the major lifts. This allows you to practice those movements in what otherwise would be down time. (Picture is of hurdler Becky Brown doing the power snatch).

   #Key tip 4: Makes sure you work hard on the adaptation part of the session, allowing adequate rest between the major exercises (unless work capacity is your goal and rest will be reduced).

   (See how this works in practice with young athletes )

   Application

   This is the dessert of the session, or indeed the week. It is very,very easy (and common) to get caught in a numbers trap in the gym or field.

   But, unless you can apply your new found strength, speed or endurance on the field/court/mat or track what is the point?

   An example would be squash players only running on treadmills to improve their VO2 max (aerobic endurance) score to satisfy the physiologists who are unable to measure endurance where it counts: on the squash court!

   Your body has undergone some fatigue in the adaptation part of the session. It will remember this fatigue: you will be slower, weaker or more tired after this (every time you put a barbell on your back you move slower).

   Now you have to teach your body how to apply better movement that resembles or even better, replicates movements in your sport.

   This may mean getting out of the gym to run, jump or throw things! (picture is of Modern Pentathlete Greg Longden doing some hurdle jumps after squats).

   #Key tip 5: Get your body moving faster, further or in a complex pattern at the end of your training session. 

   This video shows an example of a good application exercise: the fire hydrant start.

   Regeneration

   Finally we come to regeneration. This includes physical, mental and emotional recovery, repair and renewal. The cool down in the session should gradually restore your body to its resting state, rather than stop abruptly.

   If your training session has included a lot of one type of movement, then you might need to do some of the opposite movement in the cool down to restore balance. This video shows an example of what to do ensure your shoulders and back stay healthy.

   You need to think about what food and water you consume immediately post training, and later that day or evening (you will have prepared this previously of course!)

   You need to think about showering or bathing (I work with school age rugby players, so please forgive me as assuming this is a given is a mistake) as this can help speed the recovery process.

   But, what is often forgotten is the fact that you need time away from your sport (and especially team mates) so that you return to training refreshed and invigorated. Of course, for some of you, your sport is your time away from work/ family and is your chance of regeneration.

   # Key tip 6: The most important recovery tool is sleep, and all your post training activities should be designed to help increase the quality and quantity of your sleep.

   Read more here about our recovery pyramid and how much sleep you need after training

   Summary

   I hope this has given you some insights into how to take charge of your fitness training. These methods work with the athletes I coach, whatever their sport.

   (This does apply to females too, read more from one female coach here)

   The detail of each session is changed according to the sport, but more importantly to the individual person.

   If you would like to benefit from this type of training, then you might want to use the programmes contained in my 3 books: Run Faster, Get Stronger or Jump Higher (all are readable on tablet, or pc and contain detailed training programmes with video clips).

   Or, if you want individual advice please contact me here 

   Good luck.

6. Is it the shoes? 3 tips to improve your vertical jump.

   17th November 2014 9:17 am 3 Comments

   

   Is it the shoes?

   Basketball players looooove their shoes.  Even NBA players have succumbed to the allure of shiny new shoes that claim to improve your vertical jump.

   But more than shoes, there are some simple ways of improving your vertical jump (or Vertical in the basketball vernacular).

   1.  Get stronger legs. Sounds simple, but improving your overall leg strength will mean that you can develop more type IIa muscle fibres that will assist in power development. This means squatting in the range of 80-95% of your maximum, to parallel or below for 3-4 reps and up tot 5 sets.
   2. Work on tendon reactivity and co ordination. Once your legs are strong, then you have to work on the rate of force development- how quickly can you synchronise your muscle and tendon recruitment? One way to do this is ankle tapping drills which work on the foot control and minimising ground contact time.
   3. Game time situations. Your body reacts differently to pressure and the cues of other people around it. Practice jump shots and rebounding in a crowd. This will help you move faster and correspondingly higher than your opponent because you will be working subconsciously through autonomic nerve reflexes, rather than conscious thought. You will have practised in chaos, and be able to transfer that to the game more rapidly.

   Or, if that sounds like hard work, you could go out and buy some new shoes….

   Join our Jump Higher programme to really increase your vertical.

7. Is it better to drink water or Lucozade?

   1st November 2014 9:23 am 25 Comments

   “Well is it?”…

   A frequently asked question. While listening to a speech at a coaching conference recently, I heard that if plain water was cool or sleep could be bottled, you could make a lot more money.

   The only reason sleep and water are not promoted more as recovery tools is that no one makes money from them. What is the real difference between drinking water and lucozade? 

   Lucozade

   There are many types of Lucozade, supposedly for different situations, fizzy Lucozade energy, Lucozade lite and Lucozade sport.

   • Lucozade lite contains 1gram of sugar per 100ml and is said to contain 70% less sugar than other Lucozade types and it should be used before and during exercise.
   • Lucozade energy contains 50grams of sugar in a normal sized bottle. This type is used very much as a recreational drink and is not designed for sports and is purely to increase energy when feeling low not before an athletics or sports event.
   • Lucozade Sport contains 3.5grams per 100ml. It is supposed to be drunk before, during and after a sport event.

   Therefore depending on which type of Lucozade you choose there is a lot of sugar. Consider that 40g is the recommended daily allowance (RDA) for a woman. This excess sugar will be stored as glycogen and if continually built up can be turned into fat.

   Lucozade during exercise

   All of the Lucozade varieties have come from a “sports science academy” and have been “vigorously tested”. You would expect them to do exactly what they say wouldn’t you?

   Many of you can remember the slogan: you go 33% longer, however research since then has stated that this was a flawed study, allowing athletes to take Lucozade while others had fasted for over 12 hours.

   Lucozade Sport is an isotonic drink as it contains a glucose level of 6-8%. These types of drinks are good to replace some of the energy lost during exercise. Although, it does not mean it contains everything that is needed.

   The Lucozade website states that athletes drinking lucozade sport run faster over the course of a marathon compared to those who drink water. I would personally be skeptical about that as speed is very much training related and so you could also run just as quickly with water.

   Water during exercise….. 

   The effects of drinking water during exercise are to cool you down and to rehydrate you.  During other times, it helps to increase the mineral and vitamin absorption of your daily diet.

   Water is considered to act as a buffer when the body’s temperature rises when there is a specific heat causing an increase of 1°. This temperature rise is part of the reason why fluid loss of only 1-2% body weight can induce the feeling of thirst. This indicates the need for fluid and electrolyte replacement.

   This level of fluid loss (dehydration) can also lead to feelings of fatigue, which is the biggest precursor to poor performance.

   The recommended amount of water to be consumed is 2 litres per day, plus 1 litre per hour of exercise. If you exercise for 3 hours then you need 5 litres for that day (see chart here).

   As mentioned above the electrolyte absorption is very important, specifically sodium because you lose a lot of sodium through sweating. Water contains 6mg of sodium per litre.

   Most Lucozade types do not contain enough sodium to make them conducive to recovery. Some sources claim that Lucozade sport contains 23mg in total however I cannot find any evidence to back up these claims.

   The label on water states that it contains no carbohydrates, sugars, protein or fat whereas Lucozade does contain all of those but some in minute amounts.

   Research does suggest that carbohydrate- electrolyte and protein- electrolyte drinks are the best for recovery after exercise. Lucozade Sport does contain carbohydrates and so in theory should be good for recovery although it does not contain enough electrolytes to be considered a recovery drink.

   Water is better for hydration and for minerals (electrolytes) and in that respect general health as Lucozade contains such a high percentage of sugar.

   Is there another option?

   Redbull is very different to lucozade and unrecognisable to water. If there is a scale of health water is at one end and Redbull the other.

   Redbull is a stimulant and contains about the same amount of caffeine as in a normal cup of coffee. . Water in my opinion is better than Redbull for athletic performance. (more details on Redbull here)

   Bananas are a useful source of energy, and are a lot cheaper than energy drinks. Research has shown that they compare well to commercial isotonic drinks such as lucozade in cycling time trials.

   One medium banana (~118 g) contains about 27 g carbohydrate (half as sugars), 3.1 g dietary fiber, 105 kilocalories, and is a good source of potassium (422 mg) and vitamin B6 (0.43 mg)

    Will this question truly be answered?

   The original question is very difficult to answer in my opinion. Lucozade is good for what water is not, increasing and maintaining energy.

   You can get many different flavours, cherry, orange, lemon, lime, apple, blackcurrant and tropical. Research shows that fluid intake increases for a drink that is flavoured another reason for Lucozades popularity.

   It does taste very good. Although by adding squash to water will get the same taste without the added sugar!

   Academics have stated that energy drinks that contain carbohydrates should only be drunk in sports that last for longer than 90 minutes.

   If you are burning off carbohydrates and need an energy boost then this will be good but your body contains enough carbohydrate to last two hours so a boast for a sport of much less time may not actually aid performance.

   Although drinking it at half time having conducted a reasonably long warm up may be useful. It will not increase speed though… only training unluckily will do that!

    In conclusion

   Lucozade sport in my opinion is better than water to maintain energy levels for prolonged exercise. It can be used in recovery due to the high level of carbohydrates, but it is not a complete solution.

   Much more is required for proper recovery after a training session, for example protein.

   Water is good for rehydration after an event, and for hydration during the event. While Lucozade is not as good it tastes a lot better, so might help overall uptake.

   Young athletes especially are at increased risk of obesity and diabetes compared to 20 years ago. Part of coaching is the education process of young athletes.

   Drinking a sugary drink when it is unnecessary is unlikely to help you become a better athlete: but it could stop you from becoming one.

   If you like this then try reading:

   • How to make your own sports drink 
   • Guide to competition eating
   • History of sports supplements

   Matt Brookland

8. Weightlifting for Throwers

   31st October 2014 3:17 pm 5 Comments

   Does Olympic Weightlifting Help Field Athletes Throw Further?

   Is weightlifting for throwers a good idea? Today we shall look at how we need to adapt our training around the lifts to a specific sport: throwing in athletics with guest author Nick Garcia.

   Nick Garcia is one of the leading high school coaches in the U.S.A.  For the past ten seasons he has served as the throwing coach at Notre Dame High School in Sherman Oaks, California where he has guided more than thirty five throwers over 50-feet (15-metres).

   This includes more than ten each of spinners and gliders. Two of the girls he has coached have also broken 49-feet (15-metres). He is a level three USATF coach and level five IAAF coach.

   I met Nick at the GAIN conference in Houston earlier this year. He did a great presentation on adapting training to throwers, plus a practical demonstration in the gym.

   Nick is an active thrower and has been throwing the shot put for the last fifteen years. As a student at California State University Northridge, he was a two-time Big Sky conference champion in the shot put.

   In ten years of post-collegiate training he increased his personal best to 18.35 metres. This was also done even though, by shot put standards, he is not the typical thrower. He measures just 170-centimeters (5-foot 7-inches) tall.

   Transfer of Training 

   As throws coaches in the sport of track and field we are often challenged with the question on what training exercises or movements transfer best to our throwing.  In the system I use, developed by Dr. Anatoliy Bondarchuk and taught to me by Derek Evely and Martin Bingisser, the exercises with the best transfer are labelled in one of two categories:

   • (CE) Competitive Exercises
   • (SDE) Specific Development Exercises. 

   Sure there are other exercises in other categories that may have some transfer to the throw itself, such as the clean, the squat, etc., but I look at the CE’s and SDE’s as the exercises that carry the most transfer.

   (All these exercises and training programmes are built up gradually by Nick, his success comes from long term development: please avoid copying and pasting these exercises without the correct preparation: James).

   Such as this chain drag throw.

   Lets have a look at what we mean by CE’s and SDE’s.  

   Competitive Exercises (CE’s) 

   Each training Session begins with CEs.  Basically a CE is the movement you perform in the competition itself.  In the shot put it would be throwing with the rotational or glide techniques.

   In the hammer throw it would be using 3, 4, or sometimes even 5 turns.  When performing CE’s we always vary the weights of the implement.

   However, whatever weights we choose to use are used throughout the cycle in the exact same order with the exact amount of reps each training session always keeping the competition implement within the rotation.

   For example, we may choose to do a cycle with an emphasis on heavy implements for specific strength.  It could look something like this:

   1. 6 Full Throws w/8.25K,
   2. 6 Full Throws w/7.75K,
   3. 8 Full Throws w/7.26K. 

   We keep it the same throughout the cycle so that our focus remains fixed on the same goal and our body can fully adapt to this set of implements.

   Following that cycle we may choose to do a cycle emphasizing both a heavy and light implement looking something like this:

   1. 5 Full Throws w/8K
   2. 10 Full Throws w/7.26K
   3. 5 Full Throws w/6.75K.  

   The concept of this cycle would be to make the transition from throwing heavy implements during cycle one to throwing lighter implements for cycle three a little bit easier.

   Cycle 3 may look like this:

   1. 6 Full Throws w/7.26K
   2. 8 Full Throws w/6.25K
   3. 6 Full Throws w/6K.

   Now that we have a description of how CE’s may look during a particular cycle we can now analyze which of these implements may have the most transfer to a particular thrower.

   While this category of exercise in general has higher transfer, I underlined particular thrower because each athlete is different.  One athlete may have better transfer using heavy implements while another athlete may have better transfer with lighter implements.

   How do we determine what carries the most transfer? DATA COLLECTION!

   Each day we collect data by marking our best throws with each implement.  Ultimately we are looking at our performance data from the competition implement during both practice and competition.

   I enter my data using excel and then create a line graph so I can see the peaks and valleys.  I also keep track of my personal best with each implement during each cycle.  At the end of the year I will have a look at what each cycle emphasized and at what point I had my best results with the competition implement.

   Whatever cycle I had my best results with the competition implement is a good bet that the implements that were being used during that time carry the most transfer for me.

   What I have I found by my data collection?

   I have found that I can throw as high as an 8.25K and as low as a 6K long term without messing up my rhythm with the competition implement.

   Anything above 8.25K and below 6K will have a negative effect long- term on my technique and rhythm.  I say long term because I have found that when I throw fulls with a 9K I can have huge throws with the 7.26k for the first week.  After that first week my rhythm with the 7.26K begins to decline and starts to crash.

   As for the implement that carries the most transfer for me, I have found that every time I have included the 6K into my training I have had huge throws in regards to my personal bests and talent.  Therefore, if I am planning a cycle leading into a big meet I will include the 6K within that cycle.

   Specific Development Exercises(SDE’s)  

   SDEs are movements that closely mimic the throwing motion but done with something other then a throwing implement.  It can be done from a stationary position with a plethora of different devices.

   For example, a shot putter may take a heavy medicine ball (9-10kg+) and fire into a wall from a standing position.  This mimics the release point of the shot put. 

   or they could putt a sandbag

   or throw a barbell

   or a kettlebell 

   A hammer thrower can take a 10 Kilo plate and do releases for distance.  This mimics the release point of the hammer.  The transfer of this exercise is a bit tougher to pinpoint.

   For discus throwers, this dumbbell throw can be used:

   However, the data collection from the CE’s is still important in relation to the SDE.  Once again in order to see what SDE may have the most transfer I will look at each cycle and see what SDE I was performing when my results with the competition implement were the best.

   While going through the training year I will input different SDE’s within different cycles of training to try and come up with the best combination for me.  Much of it is on feel and what I feel has done the best for me.

   The Neider press in the gym is an example of applying some specificity prior to weightlifting:

   Find out more about the Excelsior Weightlifting Club if you are a track and field athlete in Devon or Somerset and who wants to prepare this winter. 

   See this Javelin technique video which has helped two of our female throwers:

9. How to start weightlifting pt2

   27th October 2014 8:35 pm 3 Comments

   Beginner’s Guide to Weightlifting?

   

   Marius Hardiman

   Yesterday I wrote about “what kit do I need to start weightlifting“ today I shall look at the basic components of the sport in a Beginner’s guide to weightlifting.

   The Excelsior Weightlifting Club has been running for 2 years in Devon, and I shall share some of the things we do every week.

   The main lifts in weightlifting

   The 2 major exercises are the snatch (pictured right) and the clean and jerk.

   The snatch requires the lifter to pick the bar up from the floor and above their head in one quick action. They then have to stand up from this low position until the judges say that the lift is finished.

   It is a very quick action that needs great hip, ankle and shoulder mobility and strength. For beginners, just getting into the starting position is tricky. The back has to act as a lever, so it must be flat and rigid, rather than curved and soft.

   You can see in this video how to get the start of the snatch correct

   and here is Sonny Webster doing it for real

   The second lift comes in 2 parts. The first part is picking the weight up from the floor and onto your shoulders (the clean). The second part is moving the weight from your shoulders to above your head with arms fully locked out (the jerk).

   Because the weight is lifted in 2 distinct movements, with a slight pause in between, heavier weights can be moved than in the snatch.

   In earlier Olympic games, the jerk was performed with both feet staying parallel, but coming out slightly. Then lifters found that splitting the legs to the front and back allowed them to get under the bar more easily and lift more weight (pictured right).

   The clean and jerk is a very demanding exercise that uses nearly every muscle in the body. Because it is done at speed and with heavy loads it is a great way to get fit.

   Care has to be taken though to balance this with your sporting activity. It is very taxing on the mind and nervous system. Too much leads to fatigue and possible overtraining.

   Here is an example of how to prepare for the clean and jerk from Tracy Fober

   and here is the real thing done by Sonny Webster this year

   Whilst these are very impressive lifts from Sonny, rest assured novice lifters, I was training alongside Sonny when he was only 13 and just starting out: he lifted light and safe. he has worked very hard to get where he is today.

   So, that is a brief overview of the two major exercises in “Olympic Weightlifting”. (Weightlifters refer to the sport as weightlifting, outsiders often refer to the lifts as “Olympic lifts” despite only a minority of lifters ever making it to the games!)

   The exercises are technically and physically challenging, which makes them both frustrating and satisfying. The sport is safe when coached well, and dangerous when done without supervision or in the wrong environment.

   We shall be doing lots of supplemental exercises to help prepare the Excelsior lifters physically and mentally. Most of them will be playing other sports, so it is my job to help plan their weekly and monthly training schedules. .

   If you found this Beginner’s guide to weightlifting interesting and want to try the sport and live in Devon or Somerset, please email me (address at the top of the page).

   How to start weightlifting part 3: your first competition.

10. How to start weightlifting pt1

    25th October 2014 9:54 am 10 Comments

    “What do I need to start weightlifting?”

    The Excelsior ADC weightlifting club opened in October 2014 in Willand, Cullompton, Devon.

    This week I shall be posting a series of blogs that will help people understand weightlifting, and how it applies to their sport.

    Essential kit for weightlifting

    Weightlifting is a relatively cheap sport for the lifters (more expensive for the gym that has to buy the kit). All you need is some training gear to start with and some flat shoes.  Here is what I shall be getting my novice lifters to bring:

    • Training shorts/ t-shirts: the longer the shorts the better, as the rough bar may scrape the thighs and cause discomfort. A loose, comfortable t-shirt to wear, but avoid a too baggy one as that may get in the way (see picture above for good kit). Having a tracksuit or warm clothes to wear on the way home is also good. Sweat will dry on you quickly and in the winter you want to avoid shivering before you shower.
    • Flat shoes: For beginners, a pair of stout, stable, flat shoes is important. This creates a stable base upon which the lifts can be performed. Running shoes or (Heaven forbid) Vibram 5 fingers are unsuitable for weight lifting. (These handball shoes are a good choice for beginners’ weightlifting shoes.)

    As you develop your lifting, and you think this could be the sport for you, then investing in some weightlifting shoes is a good idea.

    • Water bottle and snack: keeping hydrated throughtout the training session is important. Having a snack for immediately post training that contains some protein and carbohydrate is also essential. The protein helps with muscle repair and rebuilding, the carbohydrate helps provide energy. Chocolate milk, bananas, nuts & raisins or a Tuna sandwich are easy to organsie and affordable.
    • Training diary and pen/pencil: you need to record what your are lifting and when. It is important you know what you can lift and this helps measure your progress. Everyone records differently, but as long as the weightlifter know what it means, I am happy as a coach. I have training diaries from 20 years ago, and it is fun to look at old sessions and see how things change.
    • Plasters/tape/nail clippers: at some point in your career as a weightlifter you will get blisters on your palms. This will happen sooner rather than later.

    For ths short term, putting plasters or tape over them will allow you to continue to train in the session (and refrain from putting blood on my bars!).  The nail clippers are a good idea to trim away the edges of the blister to stop them from fraying further. (Before you ask, no weight lifters wear “weight lifting gloves“!)

    • Kit bag: you need somewhere to put all this stuff, and I carry a small holdall with these essentials. Packing it the day before training helsp keep you organised. Make sure you label it.

    That’s the important kit; quite cheap and accessible really. The weights, bars and platforms are the expensive part of this sport: but the coach and the club bear this burden! Weight lifting belts may be used later in competition, but at the beginning the body needs to develop first.

    The importance of weightlifting shoes can be seen here when looking at the split jerk.

    (Coach Marius Hardiman from Oxford Power Sports demonstrating on our Level 3 Strength and Conditioning Coaching for Sport Course).

    Tomorrow: How to start weightlifting pt 2: the lifts

    If you live in Mid Devon or Somerset and wish to find out more about weightlifting, then please email me here