The 2018/2019 Club Challenge season is upon us! We'll be hosting the Fall Club Challenge on Saturday, Nov. 17th! Registration is available via our Facebook page or the link in our IG bio! ▪▪▪▪▪ This meet will be the first in the Club Challenge series to utilize the new IWF weight categories. As this is a fully sanctioned meet subject to doping control it can also be used to qualify for Elite meets (such as Provincials) later in the season! Sign-up now!
The final phase of the Snatch... Looking at these one word comes to mind: Balance. ▪▪▪▪ Notice how none of these lifters are leaning back. They're keeping their weight (and the bar's weight) centered, bringing the bar to the hip, and not the hip to the bar. The arms are still straight, only serving to keep these lifters connected to the bar. In short, their bodies are in an optimal position to produce vertical force. ▪▪▪▪ If an athlete's shoulders are behind the bar at this point, then, the second pull will confer excessive horizontal force, driving the bar away from the body, and forcing the athlete to aggressively pull the bar back to their center. ▪▪▪▪ You do this long enough and you realize that when you see certain positions in an athlete's movement that you can predict the outcome of the attempt with reasonable accuracy. When I see positions like this I'm almost certain that the lift was a make!
It was a blast having @lifeinkg and @scaredlittleboi spend last week in Ottawa! We had a short training camp to make sure Amanda's dialed-in before we leave for Worlds (and to remind Sergiu that he's actually really good at Weightlifting). ▪▪▪ When I started as an accidental coach six years ago I never imagined I'd have the privilege of making relationships with so many awesome people. Here's to more camps like this one! #Repost @lifeinkg (@get_repost) ・・・ Thanks so much to @justliftinc for hosting a great week of training in preparation for #IWF World Championships, and to @julialiftsbig for being an inspiration! 🏋🏼♀️ The excitement is building and I’m feeling more prepared with each week. 😊 // #trainingcamp #iwfworldchampionships #justlift #catalystathletics #olympicweightlifting @scaredlittleboi
Having trouble in the split part of the Jerk? Make that position strong! Two primary causes of iffy Jerk receipts that I see are: 1) issues in the mechanics of the dip and drive and 2) a lack of confidence/comfort in the split. I'm gonna talk about the latter. ▪▪▪ The final phase of the Split Jerk is a lot like the receipt of a Squat Snatch (yes, I said squat snatch). If you're not comfortable in that final position, then, your transition into it is going to be weak no matter how well you executed everything preceding it. ▪▪▪ Practicing being in the split is one solution. Isometric work like pausing before recovering a Jerk or doing Presses in your Jerk split have a lot of value. However, including some eccentric and concentric work past your split's normal ROM can be just as meaningful. ▪▪▪ Overhead Split Lunges (or whatever you want to call them; I certainly didn't invent them) prepare the hip and knee joints to absorb force for the deceleration that must occur when catching a Jerk. This movement also has a specific hypertrophy component, adding an additional means of eliciting strength development for the final phase of the Jerk. If your body is better prepared to catch a split, then, technically you'll have a much easier time learning it. Remember: your body hates being in positions it feels weak in. ▪▪▪ This is a great drill to include either in your warm-up or with more volume and load as an accessory movement towards the end of a workout. If your split doesn't feel great these might just be the solution!
Best news of the day! @coach_killah wins Gold in the Open Age Category Snatch 16kg at the IUKL World Championships! She's now a two time world champion!
If at first you don't succeed... We've all heard it. A fear of failure might be the most profound barrier to success in newer lifters (and when I say new I mean 1 month to 2/3 years). The reality is that Weightlifting is hard. But, that's what makes it such a meaningful pursuit. 🔹🔹🔹 @littlestwalrus had a Clean and Jerk workout that exemplified this the other day. She took three cracks at 45, got smoked by the first, made the second, and crushed the third... 🔹🔹🔹 You're gonna miss. A lot. As the club has grown we've built a very strong team. Training among people who've lifted for more than half a decade who compete can add a lot of pressure, too. In the end, though, I just want everyone to feel the satisfaction of getting stronger. That's why we're all here. I don't care what's on the bar; I care that the bar hones you into the resilient human I know you can be!
We've got the Thanksgiving weekend coming up! On Monday we'll be open from 11am - 2pm running an Open Gym format. As always, programs will be updated. If you're not too full still come in and lift with us!
What a weekend! The team put on a fantastic performance at this year's Bay of Quinte Open! I'm too tired to be eloquent today, so here's a list of our club's accomplishments at this contest: ◾◾◾ 1) 24/24 Team JustLift athletes totaled. We had zero bomb outs! .. ◾◾◾ 2) We took 13 medals... Including every award in the M102 category. ◾◾◾ 3) On top of all the hardware just about everyone got themselves a new all-time or competition PR. We had multiple 6/6 finishes! ◾◾◾ 4) I can drink upwards of 7 energy drinks in a day and not die. ◾◾◾ I want to thank @mrmichaelmiller and everyone from @adamantiumweightlifting, @crossfit.trent, and all the volunteers from the Ontario Weightlifting Association for putting on such an amazing event. I also want to thank all of the competitors and coaches who showed up! Young, old, new to the sport, seasoned veterans, and the elite, for lifting and coaching their hearts out. Without you folks our sport wouldn't be seeing the heights it is today in Ontario. Together you all put on an exciting show of lifting, and demonstrated why what we all love matters. Keep training hard! Lastly, I want to thank my team. Without the assistance of @julialiftsbig, @cierramm, @moormanlifter, @anneso.pelletier, and @sarvenazhm we couldn't have succeeded as we did. I don't care what others say: this isn't an individual sport. Teams and team spirit matters. No one ever did anything great by themselves. Until the next one!
This pic sums up day one of the team's performance at the 2018 Bay of Quinte Open! Men: the bar's been set high. Show up ready to deliver tomorrow! 🔥😡🔥😡🔥😡🔥😡🔥😡🔥😡
RIP to a legend in the strength training world. Charles Poliquin was one of the most influential coaches of our time. Full stop. He produced multiple World and Olympic champions, working with countless athletes across a vast array of sports (800-ish Olympic athletes felt his influence... Take a second and think about that). Charles was the guy that many of the top experts in their sport would look to when they didn't know the answer. And he was from Ottawa, too! Crush a lift today in his memory.
Normally I don't like letting athletes attempt a PR close to a meet, but when they look this easy... Gill with a smooth looking 46kg Snatch. . . We're five days out from descending on Quinte for the Bay of Quinte Open! With over 20 athletes competing I'm getting REALLY excited! Gonna need a whole lot of #monsterenergy.... (And possibly a defibrillator).
@anna_van_bellinghen goes 101/117, making 5/6 lifts, and securing herself a Gold Medal finish at this year's World University Weightlifting Championships! . . We went into this meet simply looking to make lifts, and build confidence. I'd say a 1st place finish at an international competition is a definite confidence builder! Next up: Worlds Preparation!
Good news! The club's been put back together, and our electricity is on! The gym will be open for business as usual tomorrow. We hope everyone managed to stay safe amid Friday's weather disaster!
@anna_van_bellinghen is off this afternoon to Poland to represent Belgium at University Worlds this weekend! . . I've been working at a distance with Anna since she was last here this past August. She's worked hard to shore up some issues with her hip health while refining her technique so that she's competition ready. Perhaps what I appreciate most about working with her is her resilience. We encountered a number of obstacles in getting her strong and healthy again. There have been multiple occasions where I can practically feel the frustration in her training notes. You know what, though? She's among the most resilient people I've ever met, and I credit that more than her raw athleticism as being crucial to her success. . . Let's wish her luck! She's worked hard, and deserves it!
Don't think I'm broken anymore! I took 260kg for a very doable single this morning. I haven't gone this heavy since... December last year? With my coaching responsibilities ramping up I'm positively galvanized to hit my lifetime goals... And soon! Back on the road to 300!
A common error I typically see in the Jerk has to do with the position of the upper-body relative to the hips/lower body. Notice that in the receipt of both the Power and Split Jerks shown that a straight line can be drawn between the hip, shoulder girdle, arms, and bar of our demo athletes @julialiftsbig and @oly.lifting.gal. There's no forward lean of the chest or hips, and they're being active with their feet pushing into the ground. In the case of the Split Jerk you'll also notice that Nancy has a bend in her back leg. This is essential to achieving this position, allowing her to actively push through both feet, keeping her stable (if your back leg is straight, then, barring crazy hip mobility, you're necessarily forced to lean forwards). . . How do you think about this? Easy. Up straight, down straight! The same principles of extending straight up, and getting under a bar as you would a Snatch or Clean apply to the Jerk, too!
Awww shucks, he's all grown up!😭 Seriously, though, this guy's grown so much as a coach since he first joined us! I've got nothing but good things to say about the guy! #Repost @ryan.best (@get_repost) ・・・ Alright team. It’s been about 18 months since having joined the JustLift team and what a ride it’s been. I know these may just look like a bunch of numbers to most. But to me, they represent the long and sometimes painful hours of hard work it takes to get better at something you’re passionate about. Getting better isn’t glorious and it sure as hell isnt easy. But I wouldn’t have it any other way. Special thanks goes out to my fellow team/coaches @cierramm @moormanlifter @justliftinc @mcgurk2.0 for always pushing me both inside the gym and out. I definately wouldn’t be where I am today without you guys. Now I’m off to eat more food 🙄 #iamjustlift
Let's talk about the one reason we all put in work: progress. Lifting weights has been a part of my life for almost two decades now. Along the way I've also had the good fortune of coaching some amazing people, too. Here's what I've observed: 1) Working hard is important, but like most pursuits in life you often can't just apply brute force and get your desired outcome. In other words: while a strong will is admirable beating yourself into the ground isn't productive. Sometimes you just need to cruise and give yourself the time to adapt. This is true even for the genetically talented. 2) Just because you beat yourself into the ground doesn't mean you deserve progress. Ever sat down in confusion thinking: but I'm doing all the right things, why aren't I progressing? The answer's there. You're not doing all the right things... And sometimes this isn't your fault. We all have jobs, families, etc. 3) Intentionality is important, the right kind of intentionality is key. Recently, I was Squatting 4x and Deadlifting 3x a week at my strength peak. I'm in my 30s, though. Things are changing. Getting hurt last March was an indicator that, given my increasing age and professional responsibilities, it might not be reasonable to expect to get better with that kind of workload anymore. But that's the point: being receptive to doing what you need to do, not what your anxiety or hubris is trying to convince you of. I'm not thrilled at the idea that my recovery ability isn't what is used to be. Still, I want to talk about new milestones. Not just old ones. I'm not done yet. That means recognizing and accepting, without emotional weight, the realities my training experiences are indicating. 4) It's simple. Be flexible with what you practice but also what you expect of yourself. And, perhaps most importantly... Try to have some fun. I've never met anyone who was amazing at something that was constantly hard on themselves.
As a coach one of the most rewarding experiences you'll ever have is watching someone smash through a plateau. Every lifter will eventually come to a point where they struggle to overcome what, at times, feels like an insurmountable barrier in their development. @samsenyshyn blasted through that wall this week! . . Today she Clean and Jerked in the 90s for multiple sets. Prior to today she'd only attempted Jerks in the 90s twice! What makes this even more impressive is that she hit a 9kg PR in the Back Squat on Monday with 125kg! . . Sometimes the trick is just staying tough until you find what works. I think we've figured it out!
Looking forward to coaching this beast at Worlds this November! For those of you who don't know, @lifeinkg, is one of the toughest athletes I've ever had the privilege of working with. She's broken multiple Provincial and National records, and is still improving! If you believe in the value of hard work and resilience, then, you have to cheer for her! #Repost @lifeinkg (@get_repost) ・・・ Officially qualified for my third Weightlifting World Championships, this year in Ashgabat, Turkmenistan! 🎉🧡 . Thank you to all these fantastic people for helping me work to improve each year and lift heavy sh*t on a world stage: • Best coaches @catalystathletics @justliftinc • Best gym @radixgym • Best singlets @powerperformancesystems • Best chiro @dhpoakville • Best parents @ my mom and dad • Best boyfriend @medit8.kg Love you all! // #nowtogoogleflightstoturkmenistan #halp #iwfworldchampionships #ashgabat #olympicweightlifting #funnestsport #ilovelift #teamcanada #likeagirl #whatittakes
Not a bad way to end the summer! Lots of new records were nabbed by our members this past month. It might not be August anymore, but there's still time to get a summer PR! Open Gym today from 12pm to 4pm.