“On the platform as well as in life…it does not matter where you start…it matters where you finish.”
The new athlete banter that is disturbing…
“I just want to get one lift in”. “I don’t care if I make my lifts, I just want to try for a PR.” “I would rather bomb than open light”. “If I miss a lift, I still want to go up”.
I do believe that all coaches and athletes want to succeed. If you spend all your time and money training for a national meet, and bomb out…how is that gaining success? If you make one snatch and one clean and jerk…that is 33.33% and does not look like success to me.
I think athletes today are missing 2 key ingredients. 1. You have to make lifts to succeed. No one that bombed trying PR attempts has ever broke a record or won a medal! 2. The mind and job of an athlete is and should be different than that of a coach!!
In a perfect world every single athlete would get better every single meet and life would be bliss, sunny, and warm every single day. But enter reality, and we are not ever perfect or able to execute to the best of our ability every time. We are all suffering from the rare disease of being human. It is our reality.
We control the things that we can control, and we forecast the things that can go wrong. I have been coaching and competing in this sport for well over 20 years and I have always said…”it does not matter where you start, it matters where you finish.” A perfect example of that is a fine athlete of mine last weekend at the American Open Series 1 was less than pleased with me for lowering her openers. Her clean and jerk max in competition was 80, and she had a flight delay, didn’t sleep for 2 days and was a zombie. She made one snatch…12 kg lower than her max after missing her first and second attempt at the same weight (and missed her last 4 warm ups!!!). My job was to get her the best success possible for THAT day. She was pissed…I opened her on CJ at 65. She made it….15 kg below her max….I KNOW she was PISSED!!! We went to 70, she looked good. I had my fabulous assistant coaches load 75 for her to take in the back, and she did. We went to 80 kg for her last attempt, and we made it……it does not matter where you start, it matters where you finish, and this fine athlete finished first in her second meet of her life, first national meet and came home with a gold medal. She may still be mad at me, but my job is to forecast, troubleshoot, and sift out every single bit of reality that is in my way on that day of competition. No one ever said that Coaching was easy! I always say that when things go wrong the athletes blame the coaches, and when they go right the athletes take all of the credit. Crazy job Coaches have!!!
My favorite athlete is the one who is sitting next to me after their last clean and jerk, whether at a local meet or a world championships, Olympic Trials, or anything in-between, and they are taking their shoes off and they look over and say, “hey Coach…what did I lift?” That is a focused athlete, focused on their job, and trusting that the Coach is ready to do their job.
Some athletes are practice athletes, some athletes are meet athletes… building that “Coach-Athlete” relationship is the main thing that gets you through to gain success. Research has shown that the prevailing aspect for an athlete to succeed is their Coach/ Athlete relationship.
Robinson Weightlifting has been the largest weightlifting team in New England for a long time now, and one of the larger teams in the country. We are proud of our success and our process. Having been around as long as we have been, it is a current struggle to observe all of the many new unattached athletes coming into our sport and having such little success from poor choices on attempts.
We are committed to helping all of the new teams starting up and that is why we have launched our affiliate program, our certifications, as well as our quarterly seminar programs to help educate and teach athletes and coaches that need and want the help to get to the next level.
Please remember…on the platform as well as in life…it does not matter where you start…it matters where you finish.
God Speed –
Let’s take a quick peek at a few of the MANY roles that water plays in the human body. It is of interest that both 2/3 of the world is water, and the same ratio exists for the human body! Water is involved in the homeostasis of muscle function and recovery, bone health, joint function, skin, hair and nails, kidney function, brain alertness, hormones, reflexes and blood pressure…to mention just a few.
Of the MANY reasons to stay functionally hydrated, 3 “biggies” are 1. for muscle growth and recovery, 2. to decrease the dreaded sarcopenia (keep reading!!), and 3. to regulate blood pressure. Hard to believe ALL of these major things are maintained at a greater functional level through proper hydration.
- MUSCLE GROWTH AND RECOVERY – muscles are dependent on hydration and hydrolysis for effective and efficient metabolism. Did you know you can stunt your recovery by 5-8 additional days if your muscles are starving for a little drink of water and living like raisins? We need our muscles to be plump and full like grapes!
- SARCOPENIA – Muscle loss simply due to the aging process!!! But don’t fall for that…we mainly lose muscle during the aging process from not moving! As we age we don’t want to move because it hurts! Maybe we hurt because our muscles and connective tissue are so dehydrated that they take too long to recover.
- BLOOD PRESSURE – Essentially all of our blood is water, 92-95%! We have a smidge of protein, salts, fats and glucose (sugar) traveling around in the blood as a liquid vehicle to nourish and detoxify our body, but if you are not drinking any water, you just might have sludge in your pipes that creates an intense pressure on your blood vessel walls.
Keep learning with us!!! This is just a “sneak peek” into the kind of detail we go into in our monthly webinars. If you are diggin’ this information, SIGN UP to be part of our monthly webinar series sent directly to you, or jump ALL IN and join us as an RWL AFFILIATE with the webinars, video library and monthly programming all available to you! Check it out and keep on learning! Clicking the SIGN UP link will grant you free access to 2 snippets of our past two months webinars on “The Shoulder Girdle vs. The Shoulder Joint”. Consistent learning is one of the attributes that keeps you ahead of the curve in our fitness world.
Have you been looking to take your training or your athlete’s training to the next level? Are you looking to expand your knowledge in programming and the science of fitness? If you are, it is time to get excited, because Dr. Robinson and her staff are here to help you take the next step!
The new and coveted RWL Affiliate Program has been born and we are ready to work with you offering weekly programming, a monthly educational webinar, a growing video library, a private FaceBook page to communicate together, and the option to take the RWL Weightlifting Certification. Some of our exciting topics that we will be disseminating in our monthly webinars include anatomy, physiology, olympic weightlifting, strength, conditioning, mobility, nutrition, sports psychology, injury prevention, programming and much much more!
Here is a snippet of our webinar for November. Invest in yourself and/or your gym and athletes, grow your programming knowledge and have monthly educational seminars delivered right to you.
We look forward to building this consortium together, one rep at a time.
It’s a “two-for” ! At RWL Weightlifting we are all about the BIG PICTURE and training the complete athlete is our thing. We are continuing to make amazing forward momentum with all of our athletes in part because of our scientific based programming. Keeping our athletes healthy at RWL is paramount to our progress! And we love sharing some tid-bits of our success with all of you that follow us, and OF COURSE everything with our Affiliates!
YouTube Video – RWL Scorpion Plus Shoulder Opener CLICK HERE
The pectoralis minor is the smaller sister of the larger and more talked about pectoralis (pec) major. But for such a small, seemingly insignificant muscle, it can sure cause some problems!
The pec minor lives underneath its larger sibling, originating from ribs 3, 4 and 5 and passing superiorly and laterally to attach to the coracoid process of the scapula. Its jobs are to stabilize the scapula, as well as depressing, protracting and downwardly rotating it. When the scapula is fixed, pec minor will also assist in elevating the ribcage.
The pec minor plays a significant role in posture, shoulder stability and balance. With posture, we are doomed with our anterior dominant positions, hunched shoulders and horrible posture. Habitually holding this position, in which the pec minor is shortened for extended periods, often results in a facilitated, overactive, tight, shortened (or whatever adjective you want to use) pec minor.
Probably the most common injury to occur as a direct result of a short pec minor is subacromial impingement. In this condition, a lack of space below the subacromial arch causes the underlying tendons (typically supraspinatus, and also the subacromial bursa) to be impinged or “pinched” or “smooshed” with arm movements above shoulder height and especially with a rotational element. If there is inflammation or connective tissue thickening, there is not enough space below the arch, kind-of like when you over pack and you sit on your suitcase to zip it, the shoulder is the same way when it is too full in that space.
Does this sound like you? What to do?? This lack of space below the subacromial arch can be directly linked to an overactive pec minor protracting (shoulders rounding forward), anteriorly tilting and downwardly rotating the scapula, effectively lowering the subacromial arch. So now, we need to spend more time retracting and balancing out the space.
This altered position requires the elevator scapulae (neck muscle) and upper fibers of trapezius to increase potentiation in an attempt to maintain glenohumeral stability. The end result in this scenario is the tight neck and shoulders with active trigger points, as suffered by so many athletes and desk workers from these muscles working overtime.
Left alone and untreated, you are paving the way to thoracic outlet syndrome (TOS) :-(. The good ole’ pec minor is also responsible for up to 50 percent of cases of TOS, aka pec minor syndrome. TOS is due to a compression of the nerves and blood vessels found in the chest and anterior shoulder (the brachial plexus and subclavian artery and vein).
Clearly, the pec minor can cause significant problems for the shoulder joint, neck and upper limb in particular. Ultimately, the pec minor can have a significant effect on the lower back and pelvis as a result of compensations occurring throughout the kinetic chain, but we’ll save that for another blog.
Pec Minor Assessment
To do a little bit of self assessment, look at the following:
- Posture – if the pec minor (pm) is tight, you will see the scapula winging, or sticking out.
- Thumbs – If your thumb is facing your thigh, your pm is tight! Your arm should not be internally rotated, thumb should be facing forward.
- Lie on your back and have someone measure the hight of the posterior acromion process (side bone on your shoulder) off the floor. 1″ or more, and that sucker is too tight! Compare measurement from left to right.
- Look at the above picture and find the 3 parts to your pm and palpate to see if tight and tender.
Pec Minor Treatment
This little bugger is a tough one to stretch, however, it responds immediately to manual massage therapies. In our next blog we will address some more therapy and stretching for the pm.
Hey kids!!! Join in for the SUMMER FUN at CrossFit 02038 Kids ~ 72 Grove Street Franklin, MA. Top notch certified staff, quality programming, safe environment, and of course TONS of fun! Email us today to sign up and if you’re not sure, email us to come take a FREE class at CrossFit Kids!!! firstname.lastname@example.org
FaceBook: CrossFit 02038
Negative emotions can be our demons! For mind training today, write these words in your training journal. Highlight the negative words that you struggle with. In a different color pen, change the negative word to a positive word. For example: Fear –> Confidence. Sadness –> Gratitude. All day today when a highlighted word comes into your mind, say the positive word (out loud if possible) 3 times. Today you will start building a more positive pattern with your positive thoughts. Have a positive day! 🙂
Figure # 1
If your shoulder is chronically bugging you, you might want to check in with your PEC MINOR.
Figure # 2
The PECTORALIS MINOR ~ “Pec Minor” is a little guy, a three headed finger like projecting muscle that lives deep to the Pec Major and travels from its origin on ribs 3, 4, and 5 to its tendinous insertion on the shoulder blade, called the scapula, and specifically, on the coracoid process of the scapula.
The ebb and flow of the shoulder girdle, or the scapulohumeral rhythm (glenohumeral rhythm) is largely orchestrated by the little pec minor who’s main function is to protract or move the scapula downward and forward, as well as stabilize the scapula.
SCAPULOHUMERAL RHYTHM VIDEO – Of interest in this excellent educational video is that the PEC MINOR is not included in contributing to the movement or stabilization of the scapula. Rule of thumb is that if a muscle attaches across a joint, and onto a bone – it poses an action there!
So this is a nice little ditty for you to digest, but how can it help your training, shoulder comfort, and performance?
Figure # 3
Lying on your stomach, or prone, grab a golf ball or lacrosse ball and use your bodyweight to move the ball in the space where the 3 “fingers” (Figure 3, # 1 and 2) of the pec minor live and travel all the way up deep into your arm pit (Figure 3, #3) to find the nasty little knots (that will hurt like a bugger!!) that are essentially tugging at the scapula to move it forward. Loosen these metabolic adhesions up by doing some of this “pec clearing” and your shoulder will thank you for the relief!
Try it out and let us know if you have any questions.
In coaching I always try to deliver my messages with a positive, concrete, kind and effective delivery, and I walk that walk in my personal life always seeking to understand others, rather than judge. While washing my car yesterday I decided car washing is a great barometer to “understand” people, thus there are 4 types of people. Those who hate, those who judge, those whom are neutral, and those that understand.
The hater will walk by you washing your car and snap off “I don’t see you at my house washing my car”! The judgers snidely say, “You missed a spot”. The good doobie neutral people say something nice, like “looks good”! And those who seek to understand – find a sponge, start scrubbing and say, “Hey man, what’s going on? Awesome day today, right”!
What category do you fall into? Words DO matter and they are enough. Our choice of words, and our delivery makes a difference in coaching and in our daily lives. Next time I see you washing your car…I’ll find the spare sponge and join you…..
WEEK 2 OF 4 ~ STRENGTH
WORKOUT # 1
- Power Snatch + Push Press 5×1+4
- Snatch Pull & Snatch 5×2+1 @ 80%
- Squat 5×5
- Body Weight Rows 3×10
WORKOUT # 2
- Push Press Front 5×8
- Behind neck Jerk 5×1 @ 85%
- Hang Clean Pulls 5×3@100%
- Crunches 3×25
WORKOUT # 3
- Power Clean & Push Press 3×1+3
- Clean Pull & Clean 5×2+1 @ 90%
- Clean Grip RDL 5×5
Drop in In Olympic Lifting Classes @ RWL – M, T, Th 6:30-7:30….what are you waiting for!
RWL’s Partner CrossFit 02038 is now offering CrossFit Kids classes. Email us at email@example.com for your free class!!!