18 April '21
Welcome to the fourth edition of my FREE monthly Newsletter on Weightlifting.
Each month I’ll share with you some of my recent discoveries related to health, info from my library and of course a topic on Weightlifting.
Health
206 million doses of the vaccine have been administered in the US and almost 83M are fully vaccinated, which equates to 25.1% of the population. 890 million shots Worldwide and almost 200M fully vaccinated, which is about 2.6% of the World. We'll be well into the summer months before everyone is vaccinated. Therefore, it's still important that we remain vigilant by keeping our masks on and continue maintaining 6 feet (3M) social distancing.
Are you getting enough Protein daily?
The RDA is 0.8 to 1.0 g/KG of body mass, but more recent studies are showing that not only for fitness, sports performance or increased lean body mass —> WE NEED MORE!
Now we're seeing percentages more like 1.6 to 2.2 g/KG. Personally, I'm 68 KG and am working toward 200 g/day….that’s almost 3x RDA!
Read More Here —>
Check the International Society of Sports Nutrition —>
Here’s what Dr. Jose Antonio of NOVA Southeastern University has to say about how much Protein we need in our diet.
Coach Miller’s Library
“GRIT"
Angela Duckworth
I’m currently reading “GRIT.” It discusses the idea of the childhood prodigy - does it exist? Are we born into Genius, or is it learned?
Talent x Effort = Skill
Skill x Effort = Achievement
Check it out here on Amazon —>
Pull From the Floor
The initial movement of the barbell off the floor is the first, and one of the most critical technical skills required for successful performance of both the Snatch and Clean. Although we call it a "Pull," in reality it's more like a PUSH. The biggest mistake is to "Pull" using your back generating hip extension because this pulling movement creates rotational force around the hip joint and causes the bar path to move forward and away from the lifter. Instead, a "Pushing" force much like a Leg Press through the feet will generate vertical velocity to the weight bringing an arching bar path back toward the athlete. The line of gravity is directly under the lifter's center of mass while maintaining the feet flat on the platform. The longer we continue applying forces through the entire surface area of our feet, the more power we can apply through the ground and in turn, onto the barbell.
Lift-Off
We can practice this initial movement, pause and hold then return the weight back to the floor for additional repetitions of this truncated portion of the lift. Practicing this "Lift-Off" exercise overloaded with 10-15% greater weight than we can perform the entire lift will develop strength and the confidence to remain in efficient position during this initial movement.
I’ve posted skill practice videos on YouTube. Have a look and let me know if there's a particular exercise you don't see on my channel - I’ll happily make one.
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