[QUIZ] How To Select Your New Competition Weight Class

[QUIZ] How To Select Your New Competition Weight Class

Last week the International Weightlifting Federation announced the highly anticipated change to the male and female weight classes and for Olympic weightlifters around the world, the decision to go up a weight class or down has been left in question. With the American Open 3 competition fast approaching and expected to have one of the highest participation rates ever, it's time to prepare for your new weight class.

Take the quiz to receive your personalized and detailed Weight Class recommendation from USAW Senior International Coach Dave Spitz!

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[Q&A] Jaden Washington: Cal Strength Junior Member or Captain America?

[Q&A] Jaden Washington: Cal Strength Junior Member or Captain America?

If Cal Strength were the Avengers, Jaden Washington would be Captain America. He’s polite, well-mannered, works hard, and always does the right thing. Jaden is representing Team USA at the IWF Junior World Championships in Tashkent, Uzbekistan this week and I thought it would be fitting to do a little Q&A with him.

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Controlling A Raging Fire: A Coaches Journey To The Pan American Championships

Controlling A Raging Fire: A Coaches Journey To The Pan American Championships

Every so often in a coaches life an athlete comes along that changes you.  That athlete is transformative in the sense that they make you a better.  They challenge you to become something more, not through explicit demands but through sheer appreciation for their raging fire to master their athletic discipline.  Wes Kitts is one of those athletes...

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Are You Taking Enough Mental Reps?

Are You Taking Enough Mental Reps?

Think your weightlifting program is perfect? You've accounted for volume, intensity, exercise selection and have lined up your periodization to peak at the perfect time; but wait.  Have you added mental reps into the equation? All your blood, sweat and tears could easily be for not if the mental side of training is forgotten. Don't worry, we have you covered!

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Snatch Pull Vs. Clean Pull

Snatch Pull Vs. Clean Pull
While many of the principles with respect to force production are similar in the Snatch Pull and the Clean Pull there are also some noteworthy difference in how the pulls develop.  Below are factors that influence the differences in the mechanics of the Snatch and Clean Pull.
  1. Grip width in the Snatch is wider than the Clean.
  2. Relatively speaking, Clean weights are 20 - 25% heavier than Snatch weights.
  3. The Acceleration of the bar begins more gradually in the Snatch and ends with 10-15% greater Velocity than the Clean.  
  4. The “fixation” height or the height at which the bar is stabilized in the catch positions is 25-30% higher in the Snatch than in the Clean

Here is how we account for these differences….

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Heavy Weights: Let your speed be the variable

Heavy Weights: Let your speed be the variable

In this article we want to discuss a concept that may seem obvious at first glance and yet it is an area where mistakes are made frequently. The issue we want to address is how an athlete should attack progressively loading heavier weights on a bar in the Snatch and Clean in a given workout. As an athlete loads heavier weight on a barbell, the bar cannot continue to be accelerated using the same force or achieve the same peak velocity. For example, Spencer Moorman cannot pull 160kg with the same speed as he can pull 100kg. Therefore we must have an approach and a strategy to counter this slower bar speed as he makes progressively heavier attempts. 

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