30 Oct 2021
Welcome to the tenth 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.
Halloween 2021 is now hauntingly upon us!
; )
Health
Knees -
From the guy who’s had 7 orthoscopic knee surgeries here’s some important ideas to keep in mind so you DO NOT follow in my gimpy foot steps.
squat deep (low as possible while maintaining neutral spine & feet flat)
angle your feet so that your knees track over your toes (not valgus nor vargus)
squat often
stretch all of your leg muscles (calfs - tibialis - quads - hamstrings - adductors)
only push yourself when WELL RESTED
My first meniscus tear occurred because I only got 2 hrs of sleep each night for over 10 days straight - then, as most 22 yr olds can do - felt that second wind of energy and trained hard for over 4 hours. That Monday I did a full Weightlifting workout complete with Pulls and Squats after my Snatches & Cleans, then some Bench with more body building before hitting the track to sprint a bunch of 200s & 150s finishing, of course with a cool down lap when I experienced a ‘SNAP’ in my knee.
Combine this disastrous work volume with little sleep, poor foot/knee angle and it’s easy to understand how I tore this vital joint cushion.
Knees Over Toes
For decades I’ve heard so many say, “don’t let your knees go over your toes when you squat.” These folks would say that it’s bad for the health of your knees.
This is absolutely backwards!
When we squat and stop our range of motion at 90 degrees of flexion the shearing forces are the greatest. Compared to the reversal of shearing forces that occur below 120 degrees. Training the larger range of motion also creates a fuller compliment of musculature development around the joint.
Check this published article
I hope you’ve all had the opportunity to review Ben Patrick’s Instagram posts.
Thanks to Aileen’s voracious appetite for strength and fitness social media and her suggestion to check out Ben’s seminar last weekend I had the wonderful opportunity to learn first hand how to improve knee health. I highly recommend checking into Ben’s posts and attend his seminars. After only two workouts my knees felt awesome and allowed me to walk down stairs without any hesitation.
My knees haven’t felt this good in over 20 yrs!
Technical Video Tutorials on Weightlifting
I’m often asked for technical advice for improving an athletes movement patterns of the Clean and Snatch lifts. Over the past few years I’ve accumulated some teaching videos to help illustrate efficient technique. Recently I assembled a play list on my YouTube channel :
Have a look and check back regularly as I’ll continue updating this playlist with additional skill practice videos and technical explanations.
Coach Miller’s Library
“The Simple Path to Wealth"
Your road map to financial independence and a rich, free life
By JL Colins
This is a very important topic that should be included in everyone’s education. How to build your wealth. As Wallace Wattles states in his 1910 publication, ‘The Science of Getting Rich.’
“No man can rise to his greatest possible height in talent or soul development unless he has plenty of money…”
Speaking of Newsletters —>
Check out my chosen AM daily news update, the Morning Brew. Lot’s of great info in an easy to read and usually amusing tone.
Do you need a custom training plan?
A $27 monthly subscription gives you access to all three types of training phases; hypertrophy, strength and competition. The plans are based from your skill level, age and current MAX lifts.
No long-term commitment, cancel at any time.
If you’re interested in personalized strength training programming or coaching advisement tailored specifically to your needs, be it for Weightlifting or any other sport and for life in general. Feel free to drop me an email and we can explore all the options.
…and, simply if you just want to say hi!