Olympic Lifting Resurgence (Product Spotlight)

 

Way back in 2008 I wrote and article titled O.S.W. vs H.I.T. With Olympic Style Weightlifting experiencing a resurgence of late, I figured this week I would shine the spotlight on one of my favorite resources for learning about this sport. It’s a book and DVD set written by my coach, and long time friend Jim Schmitz.

 

For those of you who may not be lucky enough to know Jim, or are not familiar with him, here is just a little background. Jim Schmitz coached Team USA in the 1980, 1988, and 1992 Olympics. He currently trains weightlifting at The Sports Palace, a member gym of the Pacific Weightlifting Association in South San Francisco, California. Jim was also the president of USA Weightlifting from 1988 through 1996.

Jim has written and produced an excellent manual and DVD set titled:

Olympic-style Weightlifting for the Beginner & Intermediate Weightlifter.

This set is available through Iron Mind, and is a bargain at around $40.00. This series is the next best thing to working with Jim in person as he offers not just some basic technical instruction in the quick lifts, but specific programs as well as tips gleaned from his 55 years of active involvement in the sport he loves, at it’s highest levels.

For those interested, there are also a series of excellent, high-quality videos on YouTube produced by USA Weightlifting and featuring Jim.

If you have a chance to attend one of his many workshops or certification courses, I highly recommend that you take advantage of your opportunity to work with Jim and find a way to GET THERE! If you are in the SF bay area, take a moment to visit him at the Sports Palace, you’ll be glad you did.

PAU for NOW,

TAKU

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KNOW YOUR PAIN

By JIM SCHMITZ

US OLYMPIC TEAM WEIGHTLIFTING COACH, 1980, 88, & 92

All strength and power athletes know there is “good pain and bad pain” and I’m sure any athlete that pushes their body to it’s max also understands that.  When I start a beginner in weightlifting I always tell them to expect a fair amount of discomfort.  They may want to call it pain, but I tell them weightlifting is just uncomfortable to various parts of the body at times.  I’m just trying to let them know that there is pain in weightlifting and in any physical activity that you want to excel in.   The “good pain” is basically soreness while the “bad pain” is usually an injury.

So, what is good about pain?  Well, there are many good things about pain, number one, it is a warning that something might be going wrong with your body which could lead to a serious injury.  Number two, it tells you when you aren’t in shape for certain activities.  Number three, it tells you when you are ready to resume an activity.  Number four, it tells you that you are doing your activity incorrectly.  Number five, it tells you when you are overtraining.  Number six, it tells you an old injury isn’t healed or if it is being re-injured.

What’s bad about pain?  Well, it means you are injured and can’t perform to your ability or at all and that’s our worst situation.

So, what’s this about “good pain and bad pain”?  It takes experience to know the difference, but the sooner you learn the difference and understand it the better you will be able to push yourself to your limits.  The “good pain” is the yellow cautionary light that tells you to stop or back off what you are doing so as not to do serious damage.  When you feel the “good pain” you back off your exercise or workout and let your body adapt to the stress you’ve put on it.  Maybe it’s just a few minutes or a day or two or you lighten up your training for a few workouts.

Also, there is the “good pain” or soreness after a maximum lift, workout or competition where your muscles, joints, and body in general feels beat.  This type of pain feels good because you know you pushed your body to it’s limit and maybe a little beyond and you feel good because of accomplishment.  You walk around feeling the soreness or pain and it feels good because it reminds you of your successful maximum performance.

The “bad pain” is an injury that hurts a lot and means you won’t be able to perform your lifts for awhile or maybe longer.   It might be a flair up of an old injury, which will be a set back in your program.  It is usually accompanied by sharp pain, swelling and is sensitive to touch,  “Bad pain” at its worst is a serious injury, a tissue tear.  If after 2 to 3 days you are still feeling what you think is “good pain”, it may be “bad pain”, get it checked out.

That’s why we say “it hurts good”, meaning we have some pain and soreness, but it is the result of a good workout or competition and that it isn’t an injury that will sideline us.   Usually after a great lift, workout, or competition you feel so good you don’t feel any pain.   That’s why I always ask my lifters after a competition or maximum workout,  “how do you fee, do you hurt good”?  Know your pain!

TAKU’s NOTE: Jim Schmitz has been an Olympic weightlifting coach since 1968, and during that time coached 10 Olympians. He’s written a book and developed a DVD on weightliting, and does coaching clinics and seminars. You can connect with Jim to learn more about Olympic weightlifting via his website at physiquemagnifique.com.

TAKE CARE OF YOUR HANDS

By JIM SCHMITZ,

US OLYMPIC TEAM WEIGHTLIFTING COACH – 1980, 88, & 92

An often over looked area of the body by weightlifters is their hands.  Now Milo readers know how important the grip and the hands are, but many weightlifters take their grip and hands for granted.  I guess this is due to using the hook grip (wrapping the thumb around the bar, then grabbing the thumb with the fingers), using straps, or just not lifting enough weight where grip is an issue, thinking the grip will just get stronger as the lifter gets stronger.  To some extent this is true.   I’ve seen many lifts missed due to hand problems, from losing the grip to tearing a callus.  Two situations I think can be avoided.

I will deal with the care of the hands first.  The first thing beginners and those coming back from a long layoff notice is how tender and soft their hands have become.  So, just as the body has to get back in shape, so do the hands.  So, the light weights your using will toughen up the hands as your body gets stronger, but your hands will hurt some and be a little sore just as your body will be.  The first thing you’ll notice is the build up of the calluses on your hands and this is good, but you have to take care of them so they don’t get too big because then they will tear and that’s painful, bloody, and a big distraction to your training.  After you’ve torn a callus you have to tape the hand in order to continue lifting and most people don’t know how to best tape an injured hand or have a trainer around to do it for them.  After you’ve taped the hand the bar just doesn’t feel right for the next few lifts.  So, we want to prevent callus tears.  First, have some nail clippers in your training bag and a file or emery board.  You want to file your calluses down before they get too big.  However, if you do tear, then you need the clippers to trim away the torn skin.  Another thing that contributes to tears is chalk (magnesium carbonate), it dries out the hands too much for some people.  So, I recommend not using chalk for your light weights and when you do use it use it sparingly, just enough to get the job done.  And after each workout use a medicated hand lotion and rub it into your hands thoroughly.

The next part of hand care is strengthening them.  Yes, they will get stronger from just lifting the weights.  A gym owner once told me you don’t need to work your forearms because every time you grab a weight you are working your grip and forearms.   Well, I don’t think that is enough for anyone who wants to be real strong and lift real big weights.  Now you Milo crushers have super grips because you work at it, so weightlifters must do the same.  I recommend wrist curls, pinch gripping plates for time, hanging from a thick bar for time, and working out on grippers, ones that you can only do 5 reps initially and building up to sets of 10 reps.

Two great demonstrations of grip strength that I witnessed were, 77 year old Karl Norberg pinch gripping a York 45 pound (20.5 k) plate by the hub with three 10 pound (4.5 k) plates placed between the rim and hub and lifting the 75 pounds (34 k) from the floor and placing it on a bench press bench.  The other was Bruce Wilhelm pinch gripping a pair of Eleiko 25 kilo plates by the rim and curling and pressing them overhead.

So, take care of and strengthen your hands, don’t neglect them.

TAKU’s NOTE: Thanks to my good friend Jim Schmitz for his excllent areticle this week.