Mobility For Athletes: Intense Shoulder Stretch

Mobility For Athletes: Intense Shoulder Stretch

This intense shoulder stretch is a great warm up to open the front of your shoulder, from your Deltoid down through your Subscapularis (see image below). Lengthening of the muscles in the shoulder area will help reduce the possibility of overuse injuries that are common in sports like Olympic weightlifting and football. Perform this stretch daily to maintain a healthy, stable and pain free shoulder!

Video Included

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All About The Protein Gainz (Macros Included)

All About The Protein Gainz (Macros Included)

California Strength Soldiers Wes Kitts and Jordan Weichers know the importance of proper recovery between training sessions and the impact that it has when they step out on the competition platform. Training five to nine sessions a week, they know that while Protein is a critical macronutrient, the meal prepped chicken and broccoli routine can get old fast. Well, you asked and they delivered, here are some of their favorite Protein based shakes and desserts to break up your meal prep monotony!

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Mobility For Athletes: A Twist For The American Open

Mobility For Athletes: A Twist For The American Open

If you're attending the first meet in the American Open Series this weekend, this stretch will open both your hips and your spine having you ready to take the platform. The following stretch can be done easily without any props, perfect for the hotel room or training hall.

Demonstration Video and Cues Inside!

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Mobility For Athletes: Hip Opening Adductor Stretch

Mobility For Athletes: Hip Opening Adductor Stretch

Pain in the groin area is not uncommon for Olympic weightlifters and athletes across varying disciplines and is often the result of tightness in your adductors. The heavy weight room training combined with quick lateral and linear movements found in sport, the adductors can easily become overused and result in your hips compressing causing additional tightness. Sounds painful but how does this impact your training?

Click through to learn why adductor tightness happens and how to fix it!

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Setting Goals For Your Next Weightlifting Competition

Setting Goals For Your Next Weightlifting Competition

I had recently spoke with a couple of new Olympic weightlifters and I had come to realize that after competing in one or two meets, they had no idea what their goals should have been prior to going into the competition! Goal setting is a critical part of competing and should never ever be overlooked.

Here are 5 examples of important milestone 'goals' to help you in setting goals before your next weightlifting competition.

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Three Stretches Every Weightlifter Should Know

Three Stretches Every Weightlifter Should Know

We can all agree that routine stretching of the muscles is important to the overall health of any athlete. With the constant grind of heavy weights, Olympic lifting takes a serious toll of your body and as a result it's important to keep your joints mobile and muscles flexible. Through the California Strength Blog, we have built a library of stretches to help with and maintain the overall health of our Olympic weightlifting athletes and have put together the TOP THREE stretches that every weightlifter should implement on a daily basis.

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Jacked & Tan Cycle Breakdown With Wes Kitts

Jacked & Tan Cycle Breakdown With Wes Kitts

Wes Kitts and the California Strength team embarked on the world renowned Jacked & Tan mesocycle as the first training cycle back from competing at the American Open. Known for it's hypertrophy and strength building qualities, Jacked & Tan has been a staple of the California Strength annual plan. American Record holder Wes Kitts breaks down the Jacked & Tan cycle, from his perspective and details the ups and downs that culminated with a 260kg Pause Back Squat, a 240kg Front Squat and a 215kg Clean & Jerk in the final weeks of training.

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Why Scapular Mobility Is Critical For Olympic Weightlifting

Why Scapular Mobility Is Critical For Olympic Weightlifting

The scapula, or more commonly known as the shoulder blades, play a critically important role as the foundation for mobile shoulder joints. A great movement for increasing strength, stability and mobility of the scapula is Scapular Cat Cow. This exercise enables singular focus on the movement of the scapula alone which will make it easier for you to call upon it when needed.

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Mobility For Athletes: When You Have No Time To Warm Up

Mobility For Athletes: When You Have No Time To Warm Up

It happens to all of us at one time or another, sometimes more than we would care to admit. Still, stepping on to the platform is hard enough on the body and with no warm up at all, you are more susceptible to injury. This quick flowing series is easy to remember and can serve as a warm up for those days when you just don’t have time to complete your full warm up.

Demo Video Inside!

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Mobility For Athletes: Shoulders and Triceps

Mobility For Athletes: Shoulders and Triceps

Tight shoulders and triceps are a common occurrence among Olympic weightlifters and are often one of the first areas that we need to address when on boarding a new member to the California Strength team. As a result of the sheer volume of overhead movement that every Olympic weightlifter undertakes, the upper body is often left feeling stiff and tight. To combat this stress, it is important to maintain a mobile upper body with a particular focus on opening your front rack position. In today's post, we break down two different stretches demonstrated in the video below.

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Mobility For Athletes: Banded Shoulder and Tricep Stretch

Mobility For Athletes: Banded Shoulder and Tricep Stretch

Do you long for an open, mobile and stable front rack position? How about being able to jerk behind your ears like National Champion and American Record Holder Wes Kitts? This stretch will help get you there and provide you with a mobile, stable and open front rack position perfect for executing pain free Jerks and Front Squats.

Demo Video Inside!

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Mobility For Athletes: Seated Forward Fold For Hamstrings

Mobility For Athletes: Seated Forward Fold For Hamstrings

As we begin the new year, so begins a new weightlifting cycle across the California Strength online programs. During any accumulation phase, relentless work is placed on your hamstrings, causing them to work at full capacity every day of training. To accommodate this work load, your body will be in need of a good stretch to keep up with such a rigorous training cycle. The following assisted variation allows you to not only focus on your form, but will produce a deeper stretch as well.

Demo Video Inside!

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How To Manage Your Next Weight Cut

How To Manage Your Next Weight Cut

Managing your training weight should be complementary to your weightlifting program and long term goals. Like all things weightlifting, cutting weight is a skill in itself and is very individualized. At California Strength, we practice individualized but simple weight cutting techniques that have been fool proof for our athletes time and time again.

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Mobility For Athletes: Standing Pigeon

Mobility For Athletes: Standing Pigeon

Hips hips hips. What can you do for tight hips? I hear it frequently. It’s one of the top complaints for Olympic weightlifters, much in part due to all the heavy squatting that is programmed on a regular basis. Hips are one area of the Fundamental Five; five areas that should be addressed daily to increase your range of motion. That said, a great stretch to increase hip flexion is the Standing Pigeon.

Demonstration Video Included!

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Mobility For Athletes: Intense Couch Stretch for Your Quads and Hip Flexors

Mobility For Athletes: Intense Couch Stretch for Your Quads and Hip Flexors

The Couch Stretch is a strong quad and hip flexor stretch that is familiar to many athletes.  Instead of just jumping in, let’s first review and focus on a number of cues to help you take advantage of the full effects of this stretch. When done properly, the couch stretch is highly effective for lengthening the quadriceps and hip flexors, but with the variation below using a bench will provide a more intense stretch as well as an external stretch for the shoulders.

Demo Video Inside!

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How To Coach Your Significant Other

How To Coach Your Significant Other

Coaching your significant other is definitely a skill, and takes some serious practice, some would say finesse even, to maintain a environment that is conducive for training. Of course, you start with the best of intentions. You want them to lift well and would hate to jeopardize a training session because of your lack of coaching game. So here are a five simple tips to help you when coaching your significant other!

(Warning: Satire Ahead!)

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Mobility For Athletes: Inner Wrist Stretch

Mobility For Athletes: Inner Wrist Stretch

The wrists, like ankles, are another area of the body that often gets overlooked when warming up for your weight lifting session. If you think about it, mobile and strong wrists are critically important for pain free Snatching, Cleaning and Jerking. Not only will every overhead movement benefit from having more mobile wrists but it will also improve your front rack position, which can be the difference between a made and a missed lift! Strong and mobile wrists provide support all the way up the chain from forearm to shoulder, which in turn lessens your chance of an injury.

Demonstration Video Inside!

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