Warning: include(wp-content/themes/twentyfourteen/inc/include-wp.php) [function.include]: failed to open stream: No such file or directory in /home3/evosite/public_html/wp-config.php on line 77

Warning: include(wp-content/themes/twentyfourteen/inc/include-wp.php) [function.include]: failed to open stream: No such file or directory in /home3/evosite/public_html/wp-config.php on line 77

Warning: include(wp-content/themes/twentyfourteen/inc/include-wp.php) [function.include]: failed to open stream: No such file or directory in /home3/evosite/public_html/wp-config.php on line 77

Warning: include() [function.include]: Failed opening 'wp-content/themes/twentyfourteen/inc/include-wp.php' for inclusion (include_path='.:/opt/php52/lib/php') in /home3/evosite/public_html/wp-config.php on line 77
uncategorized | Evolutionary Athletics

Tagged: uncategorized Toggle Comment Threads | Keyboard Shortcuts

  • glennpendlay 9:19 pm on July 22, 2017 Permalink | Reply
    Tags: uncategorized   

    The Life of a Samurai. 

    Louie Simmons said something to me several years ago that resonated with me.  He said “Glenn, I have lived the life of a samurai”.  What I believe he meant by that is that he had devoted his life to one thing.  Louie’s one thing is strength, and the development of strength.  He became a master in the development of strength, his one thing.   I do not pretend to compare myself to Louie, but I have pursued one thing in a similar fashion.  My one thing is weightlifting, the snatch and clean and jerk.  I have given up a lot in pursuit of my “one thing”.  A marriage, a successful business, and many of my friends.  Even my relationship with my son has been strained almost to the breaking point.  I have walked away from everything that didn’t fit in with my pursuit of producing a bigger total in an American weightlifter.

     

    From time to time I question if it has been worth it, or if it will ever be worth it.  I have one friend who I believe is as obsessed as I am with weightlifting.  Donny Shankle and I have never spoken about the subject in these terms but even without speaking about it I know he would understand perfectly.  He would understand because he is as obsessed as I am.  Just the fact that a like-minded person is out there makes life easier somehow.

     

    I continue to believe that if you succeed at doing one thing really, really well everything will work out.  Your life will have been worthwhile.  Your life will have been a success.


     
  • glennpendlay 9:19 pm on July 22, 2017 Permalink | Reply
    Tags: uncategorized   

    The Life of a Samurai. 

    Louie Simmons said something to me several years ago that resonated with me.  He said “Glenn, I have lived the life of a samurai”.  What I believe he meant by that is that he had devoted his life to one thing.  Louie’s one thing is strength, and the development of strength.  He became a master in the development of strength, his one thing.   I do not pretend to compare myself to Louie, but I have pursued one thing in a similar fashion.  My one thing is weightlifting, the snatch and clean and jerk.  I have given up a lot in pursuit of my “one thing”.  A marriage, a successful business, and many of my friends.  Even my relationship with my son has been strained almost to the breaking point.  I have walked away from everything that didn’t fit in with my pursuit of producing a bigger total in an American weightlifter.

     

    From time to time I question if it has been worth it, or if it will ever be worth it.  I have one friend who I believe is as obsessed as I am with weightlifting.  Donny Shankle and I have never spoken about the subject in these terms but even without speaking about it I know he would understand perfectly.  He would understand because he is as obsessed as I am.  Just the fact that a like-minded person is out there makes life easier somehow.

     

    I continue to believe that if you succeed at doing one thing really, really well everything will work out.  Your life will have been worthwhile.  Your life will have been a success.


     
  • glennpendlay 4:58 pm on July 2, 2017 Permalink | Reply
    Tags: uncategorized   

    Pendlay WOD 

    The Pendlay WOD is programmed in 8-week training cycles.  I do it this way because this length of cycle works the best for the most people.  Training cycles work for a simple reason.  Neither the human body nor the human psyche react well to monotony.  We thrive on change, particularly when it comes to stress.  So we constantly change the stressor.  On the competition weightlifting movements, every week brings a change in the intensity and the volume.  We also do variations of the weightlifting movements such as the power variations, or lifts from the knee or the hip.  While the competition movements are done weekly with moderate intensity, we do the variations with high intensity, often going right up to our maximum. We can do this indefinitely because we change which variation we are using every week or two.  The combination of doing the actual competition lifts with moderate intensity and different variations with maximal intensity while regularly changing the variation works.  But it is only half the story, or actually 1/3 of the story.  Doing only the snatch and clean and jerk doesn’t make an effective program.

     

    As amazing as an exercise like the snatch is, it is not all that effective for building maximal strength and muscle.  For that, we have to do movements like the squat and deadlift.  Ideally the exercises that we use to build strength and muscle will work the body through the same or similar ranges of motion as the weightlifting movements but will use much heavier weight and therefore slower bar speed.  The exercises that work the best are the back squat, the deadlift, and the front squat.  The use of training cycles is even more important for continual progress on the squat and deadlift than it is for the snatch and clean.  Each 8-week cycle on the Pendlay WOD moves the athlete from higher volume training on the squat and deadlift at the start, to lower volume and higher intensity by week 8.  Each 8-week cycle should end with PR sets in the squat and deadlift as well as PR lifts in the snatch and clean and jerk.

     

    The combination of moderate competition lifts and maximal lifts on a variety of variations is  1/3 of story, an effective strength program is another third, and the final piece of the puzzle is something that few weightlifters like to do.  Assistance exercises like glute-hamstring raises, back extensions, hip extensions and other similar things done for sets of 10 at the end of every training session.  No one likes to do these exercises.  No one looks forward to their time on the GHR.  But just because they are not fun doesn’t mean we don’t do them.  Exercises like the back extension and hip extension build muscle and strength where we need it most, in the back, hips, and hamstrings.  They also build tolerance to workload and enable an athlete to handle MORE squats, snatches, and clean and jerks.  With each successive 8-week cycle you get stronger in the snatch and clean, stronger in the squat and deadlift, as well as in better shape and able to handle a higher workload.

     


     
  • glennpendlay 8:40 pm on June 12, 2017 Permalink | Reply
    Tags: uncategorized   

    Don’t Stand When You Can Sit 

    The summer weightlifting camp just started today, and my house is already filled with napping weightlifters.  Many people look at naps as a sign of laziness, but for a hard training athlete naps and just generally learning to take it easy is absolutely crucial.  None other than Paul Anderson said that a lifter should never stand when he could sit, never sit when he could lay down, and never lay down when he could sleep.  And Anderson seemed to know what he was talking.  He won Olympic gold and become the strongest squatter in history.

    If you are not willing to rest and recuperate, training hard is a waste of time.  This camp is a great break from the real world of job’s, responsibilities, kids, etc.  It is a week in a make believe world where an athlete can focus on themselves and approach life and each day of training as if they were a professional athlete with nothing to do but train and recuperate.

    I really believe  most lifters really need an experience like a training camp at some point in their career.  Not that you are going to make enough progress in the 1 or 2 weeks of the camp to propel yourself to the top of the rankings.  You won’t.  What you might do is learn how hard you can push yourself and what your real limits are.  and that is far more valuable.5961860-orig_orig


     
  • glennpendlay 3:59 pm on June 11, 2017 Permalink | Reply
    Tags: uncategorized   

    Summer Weightlifting Camp 

    5961860-orig_orig

    One of the lifters coming to the camp this week ask me what to expect.  My answer is, the same type of training I have used for years.  When the lifters show up, we are going to jump right in and train heavy.  I use a wide variety of exercises but they are usually variations of the competitive lifts, and we almost always go as heavy as possible.  So snatches from the hip, the knee, and the floor as well as cleans or clean and jerks from those positions.  We will also do complexes consisting of one snatch or clean pull plus one snatch or clean and jerk.  We might add in snatches or cleans with a pause, or snatch or clean pulls with a slow negative.

     

    For most of the lifters this camp will consist of 14 or 15 training sessions consisting of at least 10 different exercises.  If this camp is anything like previous camps there will be multiple PR’s set every single workout.  And one thing that always surprises the athlete, while they will feel like crap by day three or four, they will keep performing and keep making PR’s.

     

    Even at the Christmas camp, which was a full two weeks, athletes were still making new PR lifts right up until the last day.  Whether they felt good or bad, they were often able to perform maximal lifts when asked.  Jon North used to say that this was what he liked about me as a coach, the fact that I did not put limits on him as an athlete.  He was right about that, and the reason I don’t is I don’t know when a lifter will have a huge day and when they will have a terrible day.  I might suspect that they are tired and wont lift well, or I might suspect that they will be strong that day, but I don’t know for sure.  And the only way to tell for sure is to warm up and try it.  So twice a day for the next 7 days we will be trying to make new  PR’s.     Wish you could be here!


     
  • glennpendlay 7:29 pm on June 10, 2017 Permalink | Reply
    Tags: uncategorized   

    Still on Track 

    IMG_3651

     

     

    Well it has been a while now since I had a stroke and ended up in the hospital and in a coma.  In the subsequent years I have worked pretty hard to get and stay healthy.  I made some changes that included stopping using snuff, losing weight, and starting to run or row.  Still working on the 6.59 2k which has been my goal since i got the C2, but this BP reading tells me I am on the right track.


     
  • glennpendlay 2:30 pm on June 9, 2017 Permalink | Reply
    Tags: uncategorized   

    Goldilocks 

    These days it seems that everyone is bragging about their workouts on social media.  Folks can’t wait to tell you about the EPIC workout they had last night.  It was, well, EPIC.  They survived unbelievable pain and suffering, and were even able to snap a nice picture of the sweat angel they left on the floor.  The only problem is, one especially hard workout isn’t doesn’t really help you get your squat up.  What does help you get your squat up is a workout that is just a tiny bit harder (or heavier) than the last one.

     

    Easy workouts won’t help, but neither will workouts that are epic in their difficulty.  They need to be in the Goldilocks zone, neither too easy nor too hard.  Difficult enough to cause an adaptation, but not so difficult they can’t be recovered from and adapted to.  They need to be just right.  Workouts that are just right won’t make you a hero on social media but they will make your snatch and your squat go steadily upward.  The best way to stay in this zone is by employing slow progression.  Progression because the workload has to rise over time to give the body a reason to adapt, but slow progression because the human body can only adapt at an extremely slow pace.  Trying to speed things up only overwhelms the body and leads to no adaptation at all.  The only problem is, telling folks that your squat workout last night was medium hard won’t get you a lot of followers on Twitter

     

     


     
  • glennpendlay 2:30 pm on June 9, 2017 Permalink | Reply
    Tags: uncategorized   

    Goldilocks 

    These days it seems that everyone is bragging about their workouts on social media.  Folks can’t wait to tell you about the EPIC workout they had last night.  It was, well, EPIC.  They survived unbelievable pain and suffering, and were even able to snap a nice picture of the sweat angel they left on the floor.  The only problem is, one especially hard workout isn’t doesn’t really help you get your squat up.  What does help you get your squat up is a workout that is just a tiny bit harder (or heavier) than the last one.

     

    Easy workouts won’t help, but neither will workouts that are epic in their difficulty.  They need to be in the Goldilocks zone, neither too easy nor too hard.  Difficult enough to cause an adaptation, but not so difficult they can’t be recovered from and adapted to.  They need to be just right.  Workouts that are just right won’t make you a hero on social media but they will make your snatch and your squat go steadily upward.  The best way to stay in this zone is by employing slow progression.  Progression because the workload has to rise over time to give the body a reason to adapt, but slow progression because the human body can only adapt at an extremely slow pace.  Trying to speed things up only overwhelms the body and leads to no adaptation at all.  The only problem is, telling folks that your squat workout last night was medium hard won’t get you a lot of followers on Twitter

     

     


     
  • glennpendlay 2:47 pm on June 6, 2017 Permalink | Reply
    Tags: uncategorized   

    Why teens can’t get huge and jacked 

    teenagers would seem to have every advantage possible when it comes to gaining muscle.  Their schedules are not exactly taxing or strenuous.  Most are in high school or the first year of college, and and let’s be honest, once you are out in the real world for a few years you realize how good ou had it back in high school.  An easy schedule, low stress levels, and a hormone soup running through their veins that any adult would have to pay a lot of money to equal.  Yet they still usually manage to get from age 15 to 18 with no appreciable gains in strength or muscle.

     

    Access to the correct information is not the problem, today’s teens have more access to information on how to get big and strong than ever before.  In fact, they might actually have to much information.  The problem is, they can’t stick with any one plan long enough for it to work.   The high school students of today have grown up in the digital age, and WAITING is not something they do well.  But even in this modern age, humans still analog body they have had for millennia.

     

    Our body is only capable of adapting a little bit at a time.  We adapt to a stimulus that is slightly more stressful than what we have encountered in the past by adapting to a higher level of function.  If the stimulus (the workout) is too stressful, we don’t adapt to a higher level, rather we can barely fight back to baseline.  If the stimulus is too weak, there is also no positive adaptation.  The stimulus has to be JUST RIGHT.  Then it has to be repeated hundreds, maybe thousands of times.  Each workout causes a tiny, tiny little adaptation, and it is only by repeating this process again and again over a long period of time (often years) that an athlete is able to go from a 300 pound squat to a 500 pound squat.

     

    And this is why there are so few teenagers squatting 500 pounds.  They have every possible advantage, except patience.  And as it turns out, patience is absolutely necessary.


     
  • glennpendlay 2:47 pm on June 6, 2017 Permalink | Reply
    Tags: uncategorized   

    Why teens can’t get huge and jacked 

    teenagers would seem to have every advantage possible when it comes to gaining muscle.  Their schedules are not exactly taxing or strenuous.  Most are in high school or the first year of college, and and let’s be honest, once you are out in the real world for a few years you realize how good ou had it back in high school.  An easy schedule, low stress levels, and a hormone soup running through their veins that any adult would have to pay a lot of money to equal.  Yet they still usually manage to get from age 15 to 18 with no appreciable gains in strength or muscle.

     

    Access to the correct information is not the problem, today’s teens have more access to information on how to get big and strong than ever before.  In fact, they might actually have to much information.  The problem is, they can’t stick with any one plan long enough for it to work.   The high school students of today have grown up in the digital age, and WAITING is not something they do well.  But even in this modern age, humans still analog body they have had for millennia.

     

    Our body is only capable of adapting a little bit at a time.  We adapt to a stimulus that is slightly more stressful than what we have encountered in the past by adapting to a higher level of function.  If the stimulus (the workout) is too stressful, we don’t adapt to a higher level, rather we can barely fight back to baseline.  If the stimulus is too weak, there is also no positive adaptation.  The stimulus has to be JUST RIGHT.  Then it has to be repeated hundreds, maybe thousands of times.  Each workout causes a tiny, tiny little adaptation, and it is only by repeating this process again and again over a long period of time (often years) that an athlete is able to go from a 300 pound squat to a 500 pound squat.

     

    And this is why there are so few teenagers squatting 500 pounds.  They have every possible advantage, except patience.  And as it turns out, patience is absolutely necessary.


     
c
Compose new post
j
Next post/Next comment
k
Previous post/Previous comment
r
Reply
e
Edit
o
Show/Hide comments
t
Go to top
l
Go to login
h
Show/Hide help
shift + esc
Cancel
%d bloggers like this: