The Author
Here is first-hand information from the greatest weightlifter in the world today, in which he explains his methods of training and his weightlifting positions. We are pleased to bring this valuable information to our readers. This is the first article in a series of three on the Olympic lifts.
My contention has been for some time:
1) No one method of training is suited to each and every individual, i.e. barring the exceptions, no two individuals can train alike.
2) Basically all training methods and approaches are the same, hence the eventual results are the same.
To facilitate a reasonably impressive lifting total you must concentrate on heavy lifting and heavy lifting alone. Under no circumstances must you deviate from such a plan. To mix body building with lifting and expect to draw the fullest benefit if foolhardy.
To cite an example: An outstanding lifter of the day offered his advice on request. He stated in reference to the Press that an excellent method of training was the following: 12 series (sets) of presses starting from one rep and adding one at every set-attempt until you reach 12. This could be reversed also. Working from 12 decreasing by one each attempt until he reached a single repetition. In addition to this he suggested a complete workout in see-saw presses and movements for the inner head of the triceps.
The presses alone involved roughly 77 presses. This in itself is far too much, since the average lifter works out about 4-6 times a week. This suggestion was made without reservation. It proved to be an excellent routine for him but it didn't necessitate a similar reaction on the man who asked his advice.
Again I say with reservation for the exceptions.
No two men can employ identical routines.
You mustn't do too little OR too much.
If you expect your quickest gains on any particular lift you must do that lift and nothing else or more.
Dumbbell work, deltoid exercises and specialized muscle work won't make one iota of difference. A system involving nothing more than the lift you are training is the correct way to train.
To sum it up briefly, the following is necessary for results.
1) The use of the basic fundamental principles of the type of work concerned.
2) Experimentation, rest or change of routine upon reaching the sticking point.
3) To devote your energies principally and exclusively to the lift which you are concerned with.
To adopt a definite system of training on any lift is to lay your foundation for steady advancement. Many of you have experienced the disappointment of failing to gain on a new routine. You persist and train incessantly for weeks and months. Finally you give yourself up to advice from someone more successful than yourself. Consequently your attitude becomes a "he knows what's best for me because he is a champion of an excellent competitor."
Most lifters who are producing a reasonably consistent total, i.e., runner-ups, have been lifting 3-4 years. During this period they have covered all phases of lifting. They are acquainted with the exercises, lifting, specialization work, muscle control, etc. The components and all, subsequent information in regards to lifting is at their command.
Yet with this information at hand he fails to capture the full benefit of his knowledge upon reaching a sticking point. He immediately invites trouble by asking for incoherent, bewildering and confusing advice.
Once again: Rest, experimentation or change of routine is the answer to your lack of progress. It is permissible, even advisable, to be original. To originate your own training routines, though it is not advisable to attempt to improve on the basic principles of weight-lifting. It is better to cling to the fundamentals with which you are already familiar, than to confuse yourself with scattered and conflicting ideas.
The first lift with which I will deal is the PRESS. The press is your initial concern, it will predominate, throughout your training period. It is a very special lift and when you perform it in faultless style, you command the respect and admiration of all concerned.
To train every night of the week on the press would be too much for most lifters, and three nights a week wouldn't be sufficient. This must be your first problem to solve . . . how often and how long should we train on the press.
Since the prime interest is to gain in strength and press heavier weight, a system involving enough presses to build tenacity in all pressing muscles is necessary. After this is accomplished the correct pressing style must be brought out as close to the conventional rules as possible (1943). After these two very important factors is the amount of weight you use against your opponent.
Now to make myself clear on these three definite and very significant points. By tenacity I mean to build that fighting quality or stick to it upon reaching the sticking point in the press. Many lifters have lost contests because their muscles wouldn't or couldn't stand the strain of following a press through. This was only due to a lack of training with heavy weights.
Certain men, due to the construction of their arms in relation to their shoulder breadth, aren't capable of making these "fights," and to the best of my knowledge will never be able to make very good presses.
How many presses should you do? This is a very difficult question to answer when you aren't able to deal with each individual case. However, my ideas have been put to use and proven on others. I have found as little as 20 repetitions and up to as many as 50 repetitions on each training night as not too many.
In the case of 20 repetitions, 10 presses in series (sets) of 2's utilizing 60-80% of your best pressing poundage will do the trick. I myself have used 30 repetitions in sets of 3's, at which time my best press was 310 and 280 served as the training poundage. Working on the lift for an entire week is the system I have found to be best.
Now the STYLE. Develop a style and stick to it. Pressing styles fall in three distinct categories. All three might be considered by flexible back and soft-suppled lower abdominal types.
The first types of pressers start their presses standing straight up and slowly bend as their presses go into the sticking area. At the termination of the lift the latter position is held. This may or may not constitute a legal lift, however, whether or not the lift is passed depends entirely on who is the referee.
The second type is exactly like the first, with one exception. On the follow-through past the sticking point. the lifters start to straighten up to the original position. This does constitute a definite back bend and here again it depends on who is judging the lift.
The last type is one which falls more closely to the rules than do the first two. The book states that the original position must be maintained throughout the lift. You start with your lower abdominal pushed to the front with a bend in your back. As the lift arrives to and passes through the sticking point there is no necessity to bend because you are already bent. You maintain this position throughout the lift.
Drive and follow-through as essential elements in pressing. To get them you must use a minimum of energy in cleaning. Pull the bell in slightly and at an angle and very high so that it settles down in the correct position ready for pressing. Have the forearms situated so that they form a modified V. Thumbs behind bar. This is a tried and proven style in pressing. Pressing with the standard cleaning grip (thumbs in front) has a tendency to pull the bar in front of the deltoids resulting in a loss of that lift. Whereas, thumbs behind, you can guide your weight in any direction desired.
A fast and smooth start with power follow-through will insure you a good lift; feet spread apart in a comfortable position.
Under competitive conditions a problem is how much to advance in pounds to your next attempt. The AAU rules state, you must advance 10 pounds from first to second attempt, 5 from second to final. You may forfeit your final attempt and advance 5 from first to second. Many lifters train themselves to do exactly that.
Let us consider the possibility of encountering stiff competition. What have you in reserve to surprise your opponent, as he has surprised you? At any time during a contest I am prepared to jump up to 40 pounds to my next attempt. This will undoubtedly throw my opponent off guard. Save 5 and 10 pound jumps for the occasion when you have been pushed to full capacity output or competition is slow.
Enjoy Your Lifting!
