BarBend Podcast: The Pinnacle Of California Strength With Dave Spitz

BarBend Podcast: The Pinnacle Of California Strength With Dave Spitz

Dave Spitz joined BarBend Podcast host David Tao to discuss the California Strength origin story, the evolution of Dave’s programming, Wes Kitts’ journey to the 2020 Olympic Games and more!

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How To Pick Your Openers and Competition Attempts

How To Pick Your Openers and Competition Attempts

Snatch what you can, Clean & Jerk what you must. A simple idea that presents the fundamental strategy for how we select openers and competition attempts for our lifters. There’s a reason why California Strength lifters have one of the highest rates of success competition makes in the country! This is a must read if you want to maximize your performance at your next weightlifting competition! (Exact lifting percentages included)

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Wes Kitts Wins Gold At The 2019 Pan American Games

Wes Kitts Wins Gold At The 2019 Pan American Games

Wes Kitts won his first Pan American Games title on the last lift of the competition, Clean & Jerking 217kg (478lbs). He was sitting in second place after posting a Snatch of 172kg (379lbs) but in a dramatic come from behind finish came away with gold for Team USA.

We sat down with Wes to ask him a few questions about the competition, training and life!

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How To Pick Your Competition Weight Class In Olympic Weightlifting

How To Pick Your Competition Weight Class In Olympic Weightlifting

Whether you’re brand new to Olympic weightlifting or are a seasoned veteran training for Nationals, if you have dreams of competing it is critical to know your competition weight class. 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.

In response to our athletes at California Strength being faced with the same question, we came up with a solution. We have analyzed six key parameters to provide you with the weight class category that is best for you. Take this quiz to receive your personalized and detailed Weight Class recommendation from USAW Senior International Coach Dave Spitz himself!

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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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