December Merry Christmas
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Intro
It has been a flat out couple of weeks since we opened and such a positive atmosphere that new club records and PB's are hit every few days. We have had a huge number of people coming into the club to check it and some really great guys and gals sign up!
We are working on getting the club nailed down for 2010 and we've planned comps, new equipment even a supplement store! - By far the biggest thing we are working on is our official opening for January 31st.
Our opening event has become known as the 'PowerSports Challenge – Who is Canberra's Strongest Athlete' The day is going to be a number of events aimed at sports people and competitors from all walks. The events will include testing for brute strength, strength endurance, speed and explosive power. Over the course of the day people will challenge each other for ultimate bragging rights and some goodies provided by our host of affiliates.
Which brings us to the chance to say thanks for the support and encouragement from our partners and affiliates without them we wouldn't have the chance to bring you the best training centre in Canberra. We've invited a few of our partners and affiliates to the day including:
Nathan Jones as an exhibition lifter – he is a member of PowerSports Club and the current Powerlifting Australia 100-110kg class champion. (Most of you should remember his BIO from Novembers Newsletter)
Toronto Barbell – Down to show off their top quallity gear much of which surrounds our gym
XS Energy drinks - will have a stand to promote and give away a few cans of their tasty sugarless energy that powers a workout no matter your carb restrictions.
Most importantly both myself and Kris feel strongly about contributing to the community so all money raised will be donated to the Eden Monaro Cancer Support Group. Something we hope to do for a good majority of our events, especially this event Annually.
New Affiliates
Sport E coach – An Australian company who provide much of the national knowledge of S&C and also run the online ASCA Certificate 1 course.
Westside Barbell – We have wanted to become an affiliate with Westside since we opened. As most of you should know Louie Simmons is one of the best minds (if not the best) in the industry. This affiliation will enable us to draw on countless years and valuable insight of some of the strongest men alive today.
Joel Watson
Manager, PowerSports
We love feedback - website@powersportsclub.com.au
MemberTalk – Clayton Long – Targetting 875kg Total
Name: Clayton Long
YOB: 1979
Height: 188cm
Weight: 147kg
Occupation: Draftsman
Best lifts: Squat 275, Bench 250, Deadlift 300 in the IPF (these were not all on the same day unfortunately…)
When and why did you start Powerlifting/Training: I started training for fun back in 2000 and always liked the emphasis on strength rather than asthetics. I started competing in powerlifting a couple of years after that and really enjoyed the camaraderie between the lifters. I would suggest to anyone just to get out there and give it a go. Competing gives great focus to training by always striving to surpass your numbers from previous comps.
What is you favourite style/template of training/what has given you the best results: High volume Soviet inspired protocols based on the competition lifts, such as Sheiko, the Soviet Squat Routine and …the Smolov
What is your current training template/program look like: Things are a bit over the place at the moment due to being a bench only competitor for the rest of year, but basically:
Monday - Squat and Bench
Tuesday - Quick Assistance day with some bodybuilding style movements
Wednesday - Deadlift and Bench
Friday - Squat and Bench
Saturday - GPP and strong man drills
The exercise/s people should do and your favourite exercise: Squat, bench and deadlift!
Favourite foods to put on size/strength: Steak, stout, chocolate milk. mash potato and BIOFLEX supplements!
Short term Training goals: Hobart Open Powerlifting Comp – December 12th. Stay tuned!
Long term Training goal: Put up some serious 3 lift numbers and get that elusive Elite I ranking. Represent Australia at a World Championship.
Favourite Powerlifters:
Bill Kazmier, Alexei Sivokon, Benedikt Magnusson
Do you play any sports/ if so what do you play: Getting into rugby league! Hopefully find a way to play this without affecting my lifting that much.
Who has helped you the most with improving your training/lifts: A lot of people have helped me in my powerlifting journey over the years. I won’t mention any names as they know who they are!
What is your biggest dislike of commerical gyms nowdays/what do you hate to see people doing: Geez… don’t get me started on commercial gyms! I train alone in my shed. This does have its limitations, but it means I don’t have to worry about people hogging equipment whilst training the ‘chest and bicep’ nightclub split and watching Channel V.
Hints or tips you'd like to pass on to people starting out in Powerlifting or people wanting to improve there training: Always strive to increase the volume of your training.
Incorporate wave loading in your routine with times of larger volumes than you can handle, followed by deloads.
It might sound paradoxical at first but the larger the lifter, the more important fitness becomes.
Anything else you would like to add:
Thanks for the chat Joel and look forward to dropping in for a training session at Powersports Club when I’m in Canberra!
Here is a vid of my 300kg deadlift @ 125kg at the Tasmanian Championships back in 2007
Nutrition - PH and Muscle, Does it Matter?
By Marnie Cannon
Recently Dr John Berardi put out a paper on body pH. Acid and Alkaline are studied in high school science so we understand the basic science without needing to rehash it. What was very interesting was that the body is fantastic at balancing its pH level, thats not a surprise so much as how it does it. Your body balances its pH level by releasing catabolic hormones that specifically release calcium from your bones and glutamine from your muscle. Did that just hit you like a truck, how Acidic your body is determines whether your wasting (Fat maybe, but decreasing muscle is still wasting). The biggest shocker, Grains and Proteins are the most Acidic foods. If your face just turned to an angry crumpled frown join the club. We all know that to grow muscle you must eat protein, a lot of protein, so some fool sitting there claiming protein will destroy muscle mass is about to get an email flame.
Before you do let me continue, what Berardi discusses is that protein is important for muscle but so are fruits and vegatables that act as balancers, alkalines, to reduce the level of acidic catabolism. Finally a use for fruits and vegatables. Most bodybuilders and strength athletes have started to completly ignore fruits and vegetables for obvious reasons, aside from a lack of interesting research around them, there isn't alot of mass marketing and advocating of their benefits.
To help fight ageing, osteoprosis and loss of muscle, alkaline foods have been shown to significantly increase muscle mass when eaten with foods high in protein. As an interesting spin standard multi-vitamins and supplements generally do nothing to decrease your pH so you have to eat naturally occuring, least processed foods to balance your body pH. The number 1 food to eat, Spinach, uncooked unadulterated spinach second to spinach is Raisins and a host of other good fruit and veg until we get to things like broccoli which are relatively neutral. Now most of you probably don't like spinach, being the carnivorous beast you've spent years on creating, so an extra thorn in the side is that the moment you cook spinach its absolutely useless to bring down your pH. Shred it Raw, mix it through the bowl of grassy green stuff normal people call salad or mix it into your favourite olive oil and vinegar pesto for something that tastes pretty fantastic poured over a steak or chook breast. The below table represents a more acidic and less acidic alternative option, take note that their relative, for most fats while being only slightly acidic their alternatives are slightly more alkaline.
Acidic Foods | More Alkaline Alternatives |
Dairy: cheese, milk, ice cream | Soy products, rice milk |
Peanuts | Almonds |
Soft drinks, beer, coffee, wine | Green tea, Herbal teas, veg juices, water |
Meat such as beef pork, shellfish | Liver, oysters, venison, cold water fish |
Grains, wheat, white bread, pastries, biscuits, pasta | Sweet corn, wild rice, quinoa |
Artificial Sweetners | Stevia - Fructose Sweetner |
Blueberries, cranberries, prunes, sweetened fruit juice | Citrus fruit, mangoes, papaya, grapes, Kiwi, apples, pears |
Potato, beans such as pinto, navy, lima, cooked spinach, kidney beans | Broccoli, asparagus, raw spinach, garlic, onions, parsley, sweet potato, zucchini, green beans, lettuce |
most margarines and synthetic oils | Olive oil, flax seed oil |
Training - A Kettle Workout, Wimps Need not Apply
The following workout is a conditioning regimen used for general strength-endurance and fat burning. All you need is one KB, 22 minutes and a fighting spirit.
It utilizes common KB drills, but the unique arrangement of the exercises will tax your metabolic demands across the energy system spectrum. I alternate lower body movements with upper body movements and static movements with dynamic movements. My advice is to select a kettlebell that is lighter than you think you need, the first time you perform this workout I promise you, by the end of the workout you will be happy that you did, because after you begin the circuit, you are not permitted to set the kettlebell down or stop moving until you have completed the entire workout.
Minutes 1 & 2
Around the Body Pass. This is the first exercise for every kettlebell workout. It is an ideal opening move, and helps prepare the mind as much as the muscles for the upcoming work.
One minute clockwise & one minute counter-clockwise.
Minutes 3 & 4
Halos...holding the kettlebell by the horns, handle downward, move the kettlebell in a slanted orbit, the back of the orbit is at head level and the front of the orbit is at chest level. Inhale and open the chest while the KB is behind your head.
One minute clockwise & one minute counter-clockwise.
Minutes 5 & 6
Figure 8s. Keeping your back flat, and the weight on your heels, pass the kettlebell through your legs in a figure 8 pattern. This will open your groin & adductors.
One minute in one direction & one minute in opposite direction.
Minute 7
Good Morning Stretch. Time to stretch the lower back and hamstrings. Cradle the kettlebell close to your chest. Bend over with a straight back until you feel the stretch reflex of your hamstrings. Then bend your knees slightly, round your back, drop your head, and roll up slowly. Finish each repetition by lifting your chest.
One minute
Now, you've completed the warm-up. It is time to begin the body of the workout.
Minute 8
Windmill, left arm. The Windmill is great movement, working the core and upper body, while developing hamstring strength and flexibility. Whenever I include this exercise, I put it close to the beginning of the workout, because it is the most technically difficult movement, and therefore has the highest risk of injury. Remember to point your feet away from the kettlebell and keep looking at the kettlebell.
One minute left arm only
Minute 9
Squatting Around Body Pass. Feet shoulder-width apart, knees forward. Squat, as though you were sitting on a chair and perform the Around Body Pass, except when you pass the kettlebell behind you, it is passing under your thighs. This exercise works your lower back, hips and thighs statically, while your arms are engaged in moving the KB.
One minute
Minute 10
Windmill, right arm. Of course you have to work both sides.
One minute
Minute 11
Squatting Around Body Pass. Your thighs may be complaining a bit at this point.
One minute
Minute 12
Single Arm Swings, left arm. Now we're getting to the real work.
One minute
Minute 13
Turkish Get-Ups, left arm. Don't put that kettlebell down, hold on to it. Lay yourself down and perform Turkish Get-Ups with your left arm. Keep your eye on the kettlebell.
One minute
Minute 14
Single Arm Swings, right arm. Keep your back flat and concentrate on that hip-thrust.
One minute
Minute 15
Turkish Get-Ups, right arm. It probably feels good to lay down at this point, but don't stop. These 4 minutes are actually the most difficult ones, and the centerpiece of the workout. The alternation of Single Arm Swings and Turkish Get-Ups is actually good news and bad news. The good news is that after the Swings, you get to lie down and perform a slower exercise. The bad news is that your blood is moving from one end of your body to the other, and there's a level change. Both of these factors will tax all your energy systems.
One minute
Minute 16
Side Lunge. Back to hip, thigh, and lower back work, with emphasis on the groin. Hold the kettlebell in front of you and keep your chest forward. Your lower body is working dynamically and your upper body is working statically.
One minute
Minutes 17 & 18
Swing Snatch. Still working the lower body dynamically, with more emphasis on the core and shoulders.
One minute with the left arm, then one minute with the right.
Minutes 19 & 20
Clean and Press This is not as much rest as you think, all of the blood is now racing to the upper body to fuel your traps, shoulders and triceps. Remember to use your legs to help drive the kettlebell up.
One minute with the left arm and one minute with the right.
TWO minutes to go, but they're going to be two very tough minutes. During these last two minutes, think about the last two minutes of a match-fight. You're tired, but the other guy has to be just as tired. Reach down inside and pull out everything you have left for these last two sets.
Minute 21
Swing-Catch-Squat: Perform a Swing. At the top of the arc, release the kettlebell, and grab it by the horns, pull it in to your chest and perform a squat. After completing the squat, give the bell a slight toss, and then re-grip it by the handle to swing it again. The entire body is involved in this movement, which also provides some excellent grip work.
Minute 22
Deck Squats. Grip your kettlebell by the horns and perform your last set of total body, torment. If you're really good, you can re-grip your kettlebell by the horns after your last toss of the kettlebell after your final squat of the Swing-Catch-Squats. Squat again, but move into a set of deck squats for your last minute.
Remember to breathe and enjoy the pain!
You only need to go around this circuit once. It is aerobic, because you are steadily active for more than 20 minutes, with brief spurts of anaerobic activity. Pace yourself. Measure your improvement by the number of reps you are able to perform during the minute. To graduate to the next kettlebell weight will drastically reduce the number of reps you can perform in each minute.
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