The local Olympic Lifting experience

Over time, I've done quite a bit of research on various methods to improve strength. From the research, I can say that there are methods which are very legit, such as barbell squats, deadlifts, presses etc. However, there are some methods which from my experience are downright nonsense, and I have no time for that:



Ok back to point. One of the methods which I've been interested in for quite a while is the Olympic Lifts. I quickly realized that this is not a popular sport nor training method in Trinidad & Tobago (which is a shame). Quite a surprise, since this training is used by high school, college and professional athletes in the USA, UK, Europe and other parts of the world. No wonder their athletes are light years ahead of our athletes.

As a matter of fact, Trinidad only has 1 (one) athlete representing us in Olympic Lifting. The athlete's name is Denise Ramsay-Overall. About three weeks ago, she hosted an Olympic Lifting exhibition, which I was glad to be a part of, and learned quite a bit of stuff. Here are some pics and a video of it:












So after that expo, my interest in the Olympic Lifts peaked so I started to try it out. Here is a vid of me trying the hang snatch:

What I've been up to these days

On some days I've looking to improve my conditioning with KB snatches and T-handle swings. Here is a video of me starting a set of snatches:



Also I've been using T-handle swings. Anybody wants to know what a T-handle is, here is a link from Dave Draper's website on how to construct one.

Since the weights I use are weights for Olympic bars, I had to adjust mine a little bit. I used 1 1/2" pieces for the loadable part and a 1 1/4" piece for the handle. I felt that a 1 1/2" nipple will be a little challenging on the grip. Here's a pic of it



One of the advantages of this device is that it can be loaded with some heavy weights, thereby deriving the benefits of heavy swings. Heavy swings are some the hardest "cardio" I've ever experienced. The only thing I've done that comes close to it are sprints carrying a concrete block. Here is a pic of it loaded with a 105#, which is the weight I'm using these days:

Workout for 16/2/11

3 singles of 90# loaded barbell MP

3 singles of 25# weighted pullups

Squats
1 x 5 200# (Starting over a new squat cycle)
1 x 5 180#

Snatches

120 snatches in 6 mins

Deadlift walks

180# x ~30 yards

I'm back

OK, I've been off the grid for quite a few months now, due to studies, exams,yada yada...but I'm back. I've been training very hard still, and I'm making progress with my training as well.

Over the past 3 months or so, I've been using a training protocol for my presses called the 'RKC ladder', which is a simple protocol to follow for improving the presses. It is made up of 'ladders' and 'rungs'. To explain what I mean, let's say we were doing 3 ladders of 3 rungs of presses. This would be

(1 rep, rest, 2 reps, rest, 3 reps) done 3 times

4 ladders of 3 rungs:

(1 rep, rest, 2 reps, rest, 3 reps) done 4 times

5 ladders of 5 rungs:

(1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps) done 5 times

For more info on this you can purchase Pavel's book Enter the Kettlebell

Currently, I'm doing them with a 90# loaded barbell. Just made 3 ladders of 3 rungs on Monday. Will do 3 singles on Wednesday and 3 ladders of 2 rungs on either Thursday or Friday.

Before this week I was failing on the 3rd rung of the 2nd and 3rd ladders. However, I watched a 3 part Dan John DVD, with one of the titles being 'Carried Away', from davedraper.com



An exercise which caught my eye was the 'Overhead Walk':



I didn't do it with KBs like the people in the video. I did it with 2 50# dumbbells 2 times last week, and this week, I got through all my 3 ladders. Dan knew what he was talking about in that video. He also mentions them in this article. Feel free to take a read.

Also, I've been doing squats PTTP style, (2 sets of 5, lots of tension, not to failure). I'm now doing squats with more weight (100#+) than what I did before I got the knee injury. And I'm not using any knee wraps and any belt. As I said before, I don't know where I would have been today without PTTP. One of the best strength training books ever written.

I made a PR of 360# in the back squat yesterday. Before my knee injury my max lift was 250#.

My workout yesterday consisted of:

Squats
250# x 3
300# x 2
325# x 1
350# x 1
360# x 1

Overhead walks
8 x ~30 yds

Ab wheel rollouts
1 x 5 (standing)
1 x 2(standing)
1 x 3 (on knees)

50# loaded T-bar swings
30 sec swings/30 sec rest 6 times

OK I'm back

I have much more access to the internet these days, so i'll be updating this blog more often now

I've reached my goal

Hello all,

My PTTP journey started on the 28/06/2008 with a starting deadlift of 270#. I got this program with the purpose of building strength without gaining much mass, as was advertised, more specifically lower body strength to help increase my VJ. I set a goal of a 600# deadlift to ensure that I had a good strength base to work with.

Yesterday, everything game together as I pulled up the 600# loaded bar off the ground.

I would like to thank Pavel, for writing PTTP. I'll still say it's one of the best strength training books ever written. To the DragonDoor forum, for giving me encouragement, pointers and tips along the way and most of all, I'll like to thank God for helping me to reach my goal without any major injuries. I hope from this post that people can get some sort of encouragement and realize that gaining strength is for anybody and everybody. If I can get stronger, anybody can.

As for what I'll do next, I'll still use the PTTP format, but do squats at least 2x a week and deadlift 2x a week with the barbell military press 4x a week. I'll also start the PM from ETK with my 16k and work up to doing the ROP. I know when I'm doing the ROP I'll have to back off on the PTTP format.

I really apologize for not having a video, but I hope to have a video of a 600# lift soon.

I'm still working on those military presses, though :D.

Trinidad doesn't know what they are missing out on

OK, you might want to know what I'm talking about. Click on the link below

Brian Chin Leung - Kettlebell training




I may sound biased. OK, I admit, I am biased, but it's because I love kettlebells, and I believe that if Trinidad and Tobago gets exposed to them, spin instructors may go out of business. Seriously, they are that good.

I hope, that over time, this would change. And I plan to be at the forefront to make this change a reality. People here spend too much money on fancy gyms and personal trainers with very little results other than loss of weight.....of their wallets.

If you are from Trinidad, and would like more information about kettlebells and their benefits, the main website I recommend for a start is DragonDoor.com and you can take a read of some success stories and kettlebell articles. Hopefully, this would get you thinking.