A Philosophy of Strength and Health

Mel on Mickey D's Cups

2008-07-01T15:42:00.001-07:00

Has there ever been a US weightlifter on a Wheaties box? Not yet.

The Amazing Cara Heads

2008-06-29T07:19:00.000-07:00

Cara, the reigning 69 kg US national champion and current alternate for Beijing, keeps training like she means it. Her 95 kg snatch and 122 kg c&J at the Trials were two of the best lifts I've seen all year. This is a double-bodyweight (146 kg) set for 10, gentle readers. You can hear her training parter and fellow Olympic team member, Kendrick Farris, giving her a little support in the background. She hits a set of 135 kg/10 right before the PR set.

Cara and Kendrick train at LSU-Shreveport, under the direction of Kyle Pierce. Now, their training plan differs a bit from many other typical weightlifting training programs in that they squat sets of 10 on a regular cycle. Thus, they squat a higher volume on a regular basis than many other competitive weightlifters. For example, Melanie Roach (coached by John Thrush) never squats more than triples. But her current training plan has her squatting every day of the week. She may even squat and front squat in the same training session. There are many different coaching philosophies on how to apply volume/intensity/frequency for the competitive weightlifter, particularly with squatting.

BTW, Melanie went 6/6 at a meet in Canada yesterday with a 77/80/82 and 100/105/110, for a 192 total.

Headroom Therapy

2008-06-26T07:16:00.000-07:00

My own personal therapy session. Felt the need to go through the vaults and see what was there. Some of my favorite clips from the past two years.

Blogs to Check Out

2008-06-24T10:53:00.000-07:00

My good friends and favorite strong women, Catherine Imes and Melanie Roach, blog. Please check them out.

PB&J Developing Mobility and Awareness

2008-06-23T19:10:00.000-07:00

This is going to be one strong, mobile big guy.

More Thoughts on Back Health

2008-06-22T08:17:00.000-07:00

I cringe when I see this. Those who advocate development of paraspinal and erector muscle mass promote doing so with exercises like this. If you understand anything about the spine--if you've read any Stuart McGill--you'll realize that repeated spinal flexion and extension, over time, is risky. The spine is not a hip, knee or even a shoulder. The musculature around the spine is designed for postural control, not ballistic, concentric force production. Hip and leg musculature is.

For performance and health, we want to develop the ability to stabilize the spine and transfer force through the torso, from the ground up. The force is produced and absorbed primarily by the lower extremities. Best movement practices in training, then, teach the athlete to distinguish hip flexion/extension from spine flexion/extension and incorporate the principles of using the hip vs the back during training, life and sport. Now I understand that many tasks don't allow us to use perfect body mechanics and that there will be lumbar flexion and extension with many sport and life movements. However, it is unnecessary and unwise to train loaded and repeated lumbar flexion and extension in order to prepare for those situations.

It's kinda like smoking. Yes, there will be some who survive--maybe even thrive--doing rounded back DLs, wacky ballistic glute-ham stuff, thousands of back (not hip) extensions, etc. But my bet is they are the exception and not the rule. Each body handles stress a little differently. And it is the cumulative stress--the insidious degeneration over time--that gets most of us. Most people don't appreciate good back health, or joint health in general, until it is gone. You don't have to be one of those people.

A better bet is to optimize lower extremity mobility, strength and power while developing sound, efficient movement skills specific to your sport and life tasks. Optimize and apply quality stress to the spine, not maximal stress. This requires understanding and appreciating the difference between spine and hip mobility with sagittal plane movements.

Thoughts on Back Health

2008-06-19T12:57:00.000-07:00

Those who think of hypertrophy around the lumbar spine as a marker of back health or view it as a training goal are misguided. Absolute spinal erector strength doesn't necessarily protect your back from anything; skilled movement patterns are more likely to do that. Back health (from a sagittal plane standpoint) is about control of torso orientation and alignment, while moving within the context of gravity. It is about understanding the difference between spine flexion/extension and hip flexion/extension. It is about limiting shear, torque and compressive forces over time, while maximizing strength and mobility of the lower extremities. Back health starts from the ground up, not in the back musculature.

My Favorite Coach

2008-06-17T05:39:00.000-07:00

There was a quiet retirement gathering for Kevin and basketball coach Bob Steiner last night at school. Nice to see some of the former swimmers and parents. And get a DVD copy of the 2002 state championship year--when the Spartan team toppled the Parkway South Patriots by 4 points (215 to 211) and kept them from their 4-peat. It was a total team effort. The newspaper basically said South had it in the bag after Friday's prelims; but Coach Fober knew his team was only 9 points behind. And as he has said, so often, in his infinite wisdom:

The race isn't swum, until it is swum.

A South kid false starts in the 50 free consolation final and our guy, who was in lane 2 (15th) wins the consolation final (9th) for major points. A Spartan sophomore swims the race of his life in the 500 and moves up from 14th to 9th, while two South kids in the same consolation final place lower. The South 200 free relay anchor forgets to put his goggles over his eyes when he dives in, and the team ends up in the consolation heat, while the Spartan 200 free relay owns the finals and captures their second 2oo free relay state title in two years. The Spartans did the little things right when it counted and they bested a team no one had beaten in 3 years--with only one relay champion and no individual state champions. It was a total team effort, with everyone working up to their personal potential; what high school sports should be about.

That's Coach Fober for being a role model and mentor for the young Spartans under your guidance. As one parent wrote in her thank you note:

I don't think that it is just chance that our boys chose the career paths they did. They learned from you how important a coach can be in the life of a teenage boy. I am so glad that you were such a strong role model for them, never placing winning over the right choice.

And when you work hard and make the right choices over time, success will eventually follow.

(For a more light-hearted look at Coach Fober's coaching style, see him in action at his last Metro Catholic Conference Championships here.)

Recover and Recharge

2008-06-16T10:24:00.000-07:00

After 48 hours with little sleep and 36 hours of travel, I was happy to see the big orange couch. The furry people were also happy to help in my recovery efforts.

A Dios Mio!

2008-06-12T10:59:00.000-07:00

While having a perfectly interesting and tasty lunch at La Boqueria, after the Picasso and History Museum, we were very rudely interrupted:

MR. FOBER!

DeSmet students in Barcelona! Can't get away from them at home, or here.

A dios mio.

Lunch @ the '92 Olympic Pool Venue

2008-06-11T13:12:00.001-07:00

Had a nice afternoon on Monjuic, the site of the '92 Olympic opening ceremonies, gymnastics, athletics, swimming, baseball and water polo. The museum was a great deal--only 4 Euros--and had a wonderful collection of video, photos and historical items (like Big Mig's time trial machine, above). There was also a neat display regarding the use of technology to catalogue every aspect of a futbol match.

We had lunch at the cafe overlooking the competition pool. The facility (sync swim pool, 50 m outdoor competition pool and 50 indoor pool, serve as part of the Barcelona Institute of Sport and a municipal recreation facility. You can swim, nude or not, in the '92 competition pool.

Dietary Detours

2008-06-10T09:57:00.000-07:00

Now, those of you in the know, know I'm a pretty strict vegan--who drinks very little beer. In Spain, it is quite a challenge to keep a meat, dairy, egg-free (and mostly gluten-free) diet. Pork, seafood, cheese and bread are staples in Barcelona.

So, I have fallen back a bit on my Cape GarageDoor (Cape Girardeau, MO) roots and partaken of some the local offerings. Sometimes a girl has to eat. And the beer is cheaper than the water; and you eliminate contributing to the massive garbage pile of small plastic bottles by ordering a small beer from the house tap, rather than a bottle of water.

Go ahead, Burgener, laugh it up! I'll make sure I have another cold one for ya tomorrow at breakfast. After the cafe' solo. My mom is now a cava junkie, I think.

So, in the order of appearance: 10:30 breakfast snack of an egg omelet and cafe con leche, followed by a half a tuna sandwich and a small beer.

2:00 pm: A ham and cheese sandwich with a cerveza con limonade. If you've never had a beer with limonade, I recommend trying it.

5:00 pm: A snack of a beer and patatas bravas. Now, ususally these potatos aren't cut like french fries, but these were. And they have a tomoto/olive oil/garlicky sauce on them.

Not sure what's for dinner, but have leftovers from last night--big salad and stirfry. Now, you can find great veggie options at the fresh markets, like La Boqueria. But at the local joints, its a little more tough. So, when in Spain, I'll eat a little bit like a local.

Sardana Dance

2008-06-08T07:10:00.000-07:00

Celebration of pride and unity in Catalunya. Only on Sundays at noon.

The orxata (horchata=chufa nut milk) is killer at the Aroma coffee house.

Dali'

2008-06-06T14:32:00.000-07:00

The Costa Brava

2008-06-05T13:19:00.000-07:00

Between coves at Sa Riera.

Tomorrow we are off to see the world of Salvador Dali at Figueres and Cadaqués.

A World Away

2008-06-04T14:29:00.001-07:00

Left on a jet plane. Pretty sure I'll be back again, but the temptation to chuck it all, pack up the husband, cats, and bikes and open a Gerona version of the FO*BAR is great. Hit the ground running in Barcelona and now up in the Costa Brava region. The weather is great. The people are too. Two words sum up this evening: MAS CAVA!

More as I have the chance.

PB&J Pierson

2008-05-27T18:50:00.001-07:00

Big Ryan "PB&J" Pierson stands 6' 10" and weighs 248 lbs. He's finishing his sophomore year in high school and hopes to play college basketball. We are building and rebuilding this young athlete. He suffered a tibial avulsion fracture last spring and then spent an extra two weeks in the hospital battling a pulmonary embolism.

Right now, he's learning to train--building basic strength, mobility and body awareness. We have a long way to go, but I'm very happy with his progress. Watch out MCC foes, you're going to see a completely different Ryan Pierson next year.

Mindful, Purposeful Work

2008-05-25T06:55:00.000-07:00

I encourage anyone who has the privilege of teaching, coaching or leading others in a workout to be mindful of how they program. Why do you do what you do? Why now with this person? Random application of exercise can be beneficial to the mind and body, if it is a novel stimulus. But there should be a "big picture" plan in the end.

I understand there are clients who thrive on the "more is better" mantra. Part of our job is to help these people understand this is not the most beneficial training plan. Better is better. More is not necessarily better. Those who criticize endurance athletes for doing a bunch of garbage mileage when running, biking or swimming are falling into the same trap with doing hundreds and thousands of repetitions of bodyweight exercises. Is what you are asking your client to do beneficial or just busywork? Look at the volume of reps over one week, one month, one year, and multiple years. Look at what is happening to the body. Do you know what the long term implications are? Are the adaptations really beneficial for that individual?

That which doesn't kill you might make you stronger in the short term; but if you go there often enough, it will eventually wear you out, physically and/or mentally. You might think a "mess you up" mentality is hip and cool now; in a few years, you might have a different perspective. The benefits of exercise are cumulative; but so are the stresses. Don't forget that.

Olympic Trials on MSNBC this Sunday!

2008-05-24T06:27:00.000-07:00

MSNBC will broadcast a 1 hour version of the USA Weightlifting Olympic Trials tomorrow at 12 noon EST--that would 11 am CST for me. We'll be watching it live and then having a little gathering later in the day (6 pm) to replay it, watch a little of the 2007 World Championships video and maybe even do a screening of Visions of Eight in the FoberMax home theater. All St. Louis area peeps are welcome to stop by and join in the fun; give me a call (314.368.5266) or shoot me an email if you'd like to stop by. BYOB. We have great stories to tell of our Atlanta adventure and some good Scooby snacks.

Like actually think about how I talk? Awesome!

2008-05-21T06:48:00.000-07:00

David McCullough spoke to the 2008 graduating class at Boston College. He urged them to fight the good fight against the vacuous verbal virus that plagues young people.

"Just imagine if in his inaugural address John F. Kennedy had said, 'Ask not what your country can, you know, do for you, but what you can, like, do for your country actually," he said.

I promise to do my part. Read the rest of the story here.

A Great Day in Atlanta

2008-05-19T06:47:00.000-07:00

What a day! The weather was beautiful and the facilities at Georgia Tech were outstanding. Thank you Dean Alford, Chandler Alford and CJ Stockel for doing it right. The athletes gave it their all. See the full results here. See AP images from Friday here and from Saturday (top 10 competitors) here.

Melanie went 5/6 and totaled 190 kg, to secure the #1 ranking. She hit a LIFETIME best in the snatch, going 77 kg, 79 kg and then 81 kg! She then nailed a 104 kg clean and jerk to move into first and then hit 109 kg to put herself 3% ahead of the rest. I am so proud of her. She did everything her coach asked of her and took care of the details--staying hydrated, keeping her weight up and keeping herself quiet and relaxed the two days before the competition. No one, not even her own family, knew what room she was in at the hotel. She did not allow any distractions. The result: a 7 kg improvement from March and a comeback PR total that solidified her dream of becoming an Olympian.

Then it was time for Casey to go to work. He snatched 174 kg and then 180 kg, missing a close 183 kg. He needed a 404 kg total to move into third place, and so he called for 224 kg (493 lbs) on his first attempt in the clean and jerk. Missing the first clean, he came back to make it on his second attempt. The crowd went wild. Natalie Woolfolk, Casey's fiancee', jumped out of her seat and ran up onto the platform! We were sitting with the Burgener clan, Mel and the Calpians, and behind Natalie and her mom--and it was just incredible to feel the excitement.

Casey's lift was surely the most emotional of the day. Kendrick Farris set a new American record with a 201 kg clean and jerk. His jerks looked very powerful all day. Cara Heads, at 69 kg, had the most gutsy lift, making a 122 kg clean and jerk AFTER almost passing out on her first attempt. Her 217 kg total (95/122) was an 11 kg improvement from March. But I will have to say my favorite lift was Mel's 81 kg snatch. 3 for 3. A lifetime PR in a lift that has been her greatest challenge the last several years. If you don't think video is a valuable tool for weightlifting, just ask Mel for her thoughts on the subject.

There will be a telecast of the event on May 25 on MSNBC or NBC. I am not sure of the time just yet, but will post it when it becomes available. This will be a rare opportunity to see the sport on US television. Congrats to Melanie Roach, Carissa Gump, Natalie Woolfolk, Cheryl Haworth, Kendrick Farris, Chad Vaughn and Casey Burgener. I know they will cherish the opportunity to represent the USA with dignity and pride.

I Concur!

2008-05-14T09:46:00.000-07:00

Here is the beginning of a great article by Ohio Wesleyan U. soccer coach Jay Martin. Read the full article here.

Stop the Tournaments Too many games, little preparation and no training opportunities
By Jay Martin, Ph.D.
Tournaments, tournaments, tournaments. They are overwhelming youth soccer in this country. Everyone wants to play in tournaments. Soccer America has an entire issue devoted to tournaments. Every soccer publication in this country lists pages of tournaments for our children to attend! Every year the biggest decision a club team makes is "which tournaments do we attend?" Most clubs have a person or three who do nothing but prepare for tournaments.

Stop the tournaments, I want to get off.

Tournaments are hurting America's soccer playing youth.

Soccer tournaments started in this country as a way for clubs to raise funds to pay the bills. Great idea. Clubs would sponsor a tournament early in a playing season or in the summer when league play was suspended to make some cash. Now these tournaments rule youth soccer. It is now very important to participate in these types of events. Many clubs recruit players based on the tournaments they attend. Many coaches entice U-16's, U-17's and U-18's to their club by promising attendance at tournaments where college coaches will attend. Many players (and their parents) choose a club solely based on attendance and success in certain tournaments. Today, the main focus for teams, clubs, parents and players is tournaments.

The weekly league game (or two) is secondary to tournaments. And maybe games are even eliminated from the busy tournament schedule. In Central Ohio where club teams must participate in a sanctioned league in order to be allowed to play in tournaments, some clubs have a team for the weekly league (usually a weaker team) so the A team can compete in tournaments all over the country. If you don't get into the tournaments of your choice? Change clubs or create your own tournament. It works. Try it.

These tournaments allow our soccer playing youth to play a variety of teams in a variety of states all year long. But they are expensive. It costs the average family a weekend, car mileage, hotel expense, entertainment for between games, food and video game money.

Why? Because everyone plays in tournaments. The kids will become better players. The college coaches can see them play. Yes, everyone plays in tournaments – except youth teams in other soccer playing countries.

The weekly game is the most important game in most other countries. The teams have one week of training. One week of learning. One week to prepare for the game on Saturday or Sunday. The most important aspect of learning the game happens in well-founded training programs. The habits necessary to become a complete player are developed in training.

Training is important. Training is critical to the success of these soccer-playing nations.

Why is training important? It allows a supervised and progressive means to learn the game, if done properly. It allows the player, coach and team to focus on the areas of the game that will influence performance. What are those areas?

Fitness
Constant technical improvement
Improvement of tactical understanding based on problems in the previous game
Improvement of the mental aspects of the game by applying stress in the training situation in a variety of situations
Team building

Do any of these things happen during a tournament? Not very likely. The very nature of tournaments prevents this from happening.

Maybe in America we are uncomfortable with training. It is still a fact that some of our youth soccer coaches still do not have the background in the game as a player to feel confident in the design and execution of a training session. The obvious solution is play games. So, we play games and don't train.

The Toughest Olympic Hurdle

2008-05-10T11:27:00.000-07:00

Interesting interview with Renaldo Nehemiah.

Visualizing Success

2008-05-10T08:53:00.000-07:00

Video is not just about analyzing mistakes. It is also about creating confidence in the athlete. This is a some recent training footage I put together for Melanie for that purpose. Visualize success. Remember the sweet ease of the movement. It's the same whether the bar weighs 60 kilos or 80 kilos. Gym weight. The final lift is 80 kilos; she weighs about 55 kilos. Her best comeback competition lift so far is 79 kilos.

Finally! Melanie in today's New York Times!

2008-05-06T06:39:00.000-07:00

Take a look inside the world of a truly remarkable woman and athlete. Scroll down the front page of the NY Times home page for a great video, then head to the sports section for the print story. Have a hanky nearby--it will tug at your heart.