Powerlifting 101:

Here's another point made at the last seminar. Let me know what you would add to the list below.

Have you ever shown up at a powerlifting meet only to realize you forgot to bring something you need? It is very common to see a lifter walking around asking his/her fellow lifters if they have an extra singlet or knee wraps on meet day. Many times lifters will show up at weigh-ins without their membership card or paperwork needed for registration. It is very easy to leave home wi...thout things you will need. If you are prone to forgetfulness like I am it may be beneficial to create a Meet Day Checklist.

Below is a partial list of things you may need.
Weightlifting Belt
Deadlifting Socks
Extra Underwear
Sweatshirt
Change of Clothes
Towel
Chalk
Shoes / Slippers
Spare Shoe Laces
Singlet
Food / Drink
Wraps / Sleeves (knee / wrist)
Supportive Suits / Shirts
Cash
Supplements
Kilo / Pound Conversion Chart
Rubber Bands
Music / ear phones
Toilet Tissue
I’m sure you can think of things to add to this list.
With travel plans, meal preparation, potential weight cutting, etc. there are a ton of things on your mind just before a meet. Be as prepared as you can be.
Powerlifting 101 articles are focused on primary fundamentals of powerlifting and are designed to help novice lifters. For more Powerlifting 101 articles visit www. www.naturalstrengthtraining.fit
Keith Payne CSN, CPT, YFS
Natural Strength Training Systems

Pwelifting 101: Handler

Wanted to share one of the topics we covered at the seminar on Saturday. Let me know what you think.
Powerlifting 101: The Handler
Let’s say you have just completed 14 weeks of strenuous training and you are ready to compete in a powerlifting meet this weekend. Here is a little piece of advice that may help you more easily achieve your goals. Assuming you are a serious lifter and are not competing just as a hobby you may want to consider using a Handler. You may ask, what is a Handler? A Handler is a person (in some cases a group of people) who helps you during a contest. If you are competing at a meet your primary reason for being there is to lift. You are there to lift! You need to be concentrating on lifting and not be distracted by other things. This is where the Handler comes in. The Handler accompanies you to the meet to handle all things related to lifting except for the lifting itself. He/She allows you to focus on the task at hand.
Here are a few things a Handler can help you with:
.
Wrapping Knees- Handler wraps the lifters knees. He / she should have experience in wrapping the lifters knees many times in advance of the meet.
Loading the bar and Spotting during warm ups- Handler should be knowledgeable of weights needed for lifters proper warm up.
Back Spotter- Handler can back spot on the squats if the lifter prefers.
Lift off or Hand off for Bench Press- Handler should have practiced this many times before the meet.
Carries gym bag etc.- Handler does anything for lifter that prevents undue energy expenditure.
Prompts lifter to warm up / lifting time / meals- Handler pays close attention to the meet announcer and keeps lifter informed about warm up and lifting times. He also makes sure lifters food and supplement intake is done on schedule.
Reports any changes in opening attempts after warm ups.- Handler notifies score table of any changes that need to be made concerning opening attempts after warm ups.
Report attempts to score table- Handler reports next attempts to score table after first and second attempts.
The above list is not all inclusive but does give you an idea of the Handler’s duties.
The Handler is usually one of your trusted training partners who know you and your lifting tendencies very well. Recruiting a Handler can be very beneficial in your powerlifting success. Just remember, the work and sacrifice you devote to being competitive before the meet is enhanced by utilizing a Handler during the meet.
Powerlifting 101 articles are focused on primary fundamentals of powerlifting and are designed to help novice lifters. For more Powerlifting 101 articles visit www. www.naturalstrengthtraining.fit
Keith Payne CSN, CPT, YFS
Natural Strength Training Systems
Please contact us with your comments and/or questions.
Natural Strength Training Systems and the contributors to NSTS's website are not engaged in rendering medical advice, and the contents of NSTS 's website are not intended to take the place of such advice. Please consult a physician or physical therapist before using any of the information, advice or any of the services on our website. This includes all resources on this website.
NSTS 's website and its contents are made available without warranties or guarantees of any kind. NSTS disclaims any liability for injury or damage resulting from the use of the NSTS website or any information, advice, services, or other resources that may be mentioned or made accessible through our website or by our instructors, trainers or representatives of NSTS. NSTS further disclaims any liability for injury or damage personal or otherwise resulting from the actions or advice of the instructors certified by NSTS in the performance of their duties.

FSS Deadlift Clinic at Pro-Fit Gym on June 25th

IBP Squat Workshop 7-2-16

If you are interested in improving your squat this is for you!

ON THIS DAY IN STRENGTH HISTORY

March 11, 1896 Hans Beck won European weightlifting championships.
Hans Beck was also the winner of the second German weightlifting Championship in 1895 and the third German Championship in 1897.


https://www.facebook.com/352044054894627/photos/a.354895034609529.78777.352044054894627/905188402913520/?type=3&theater

Special Olympics Fund Raiser

http://www.ironboypowerlifting.com/16IBPMCPL.html

ON THIS DAY IN STRENGTH HISTORY

Charles Atlas (Angelo Siciliano) Died Dec 23, 1972.

IBP NATIONALS

www.ironboypowerlifting.com

On This Day In Strength History

Frank Spellman   August 10, 1948 - Olympic Games: London, England -
Gold Medal (1st place) - 165 Class - BWT 161
259 - 264 1/2 - 336* = 859 1/2*
* New Olympic Records

Great Seminar On Friday!

We want to thank Flex Gym and Frank Beam for hosting the deadlifting seminar on Friday. Had a great time! Also want to thank everyone for coming. It was a fantastic turnout. Hope everyone enjoyed it as much as we did.

FSS August 7 deadlift seminar.

We will be conducting a deadlift workshop on Friday August 7 at Flex Gym (noon). Please contact Frank Beam if you are interested.

ON THIS DAY IN STRENGTH HISTORY

Peter George was born June 29, 1929. He was an American weightlifter and Olympic champion of Macedonian descent. He won a gold medal at the 1952 Summer Olympics in Helsinki.   Pete George ran up an impressive record in major competition. In addition to his Olympic record, he won five World Championships and was twice runner-up for that title. He also won two Pan American Games gold medals (1951 and 1955 both in middleweight) and was a five-time national champion.

ON THIS DAY IN STRENGTH HISTORY

Vic Boff

Jun 28, 2003 - Vic Boff, Clarence Bass, Clyde Emrich received the Association of Oldetime Barbell & Strongmen Highest Achievement Award.

ON THIS DAY IN STRENGTH HISTORY

On June 27, 1930, Tamio "Tommy" Kono was born in Sacramento, California.  Tommy Kono won a gold medal and set a world record in the snatch at the Olympics that were held in Helsinki, Finland on July 26, 1952.

ON THIS DAY IN STRENGTH HISTORY

John Terpak died June 1, 1993. Terpak was recognized for winning the nationals twelve times, from 1936 to 1945 was a literal decade of victory.

On This Day In Strength History

February 19, 1938 Roger Eells bent pressed 235 pounds with his left hand, feet not together.

Top Five Mistakes You Will See Lifters Make at a Powerlifting Meet

The Top Five Mistakes You Will See Lifters Make at a Powerlifting Meet

 By Keith Payne

 

As a spectator, former lifter and coach I have attended well over a 100 powerlifting meets. I have directed over a 140 additional IBP meets. So, I have participated in one fashion or another 240 powerlifting meets. Over the course of these events I have witnessed the same lifter mistakes being made time after time.

 

I started to name this article The Top Five Novice Mistakes but after further reflection I remember that these mistakes were made by many “veteran” lifters as well. As a meet director you always want to see people have a positive experience and go home encouraged about their performance. Unfortunately, many times lifters have negative results due to lack of coaching, poor knowledge of the rules or being unfamiliar with the flow of a powerlifting meet.

 

Here are the most common mistakes we see:

 

• Not understanding the rules. Having a good comprehension of the rulebook can alleviate the majority of the following mistakes that are repeatedly made at most powerlifting meets. Many Novice lifters fail to have a basic knowledge of the lifting rules. It is imperative that a lifter is well versed on the rules!
  Also, many veteran lifters are not aware of the rule differences between different powerlifting organizations. Many times it is assumed that the rules are the same.
  (Example: USAPL has a start command when benching. IBP does not.)
  Please attend and participate in the rules meeting prior to each meet. Always feel free to ask questions if needed.
   
• Opening with too much weight. Countless lifters have bombed out of meets because they started with a weight that was too heavy. Keep in mind the bar will not be reduced in weight in the case of a failed attempt. So, if the first attempt is missed the lifter must retry the same weight or move up in weight on the next attempt. It is very important to choose a weight that can be comfortably completed.
   
• Not following judge’s commands. Many otherwise good lifts have been declined because of a simple “technical” rules violation. The RACK command comes to mind as the most egregious.  
   
• Apparel Infractions. Lifters have been known to show up to a meet with no understanding of what they are required to wear. They end up rushing around before the meet trying to find a singlet or appropriate footwear. This can ruin a powerlifting experience.
   
• Novice Lifter wearing supportive suit or shirt. It is a sad sight to see a novice lifter who many times has been encouraged by a coach or co-lifter to wear a squat suit or bench shirt when clearly they have not even established any “raw” strength yet. This is ignorant and many times dangerous for the lifter.
   
  Well that is my top five but there are certainly many more mistakes that are commonly made at powerlifting meets. As stated before, we want every lifter to have a positive powerlifting experience. Most of the time mistakes can be avoided by a good understanding of the rules. Also, we encourage all new lifters to find a good mentor. The sport of Powerlifting unlike some other sports is known for an abundance of competitors willing to help other competitors.
   
  Keith Payne
  Executive Director
  Iron Boy Powerlifting

On This Day In Strength History

February 10, 1736 Thomas Topham, then age 26, put on a strength exhibition in Derby, England.

On This Day In Strength History

Herman Saxon died February 2, 1961.

On This Day In Strength History

Louis Uni, known as Apollon, was born on January 28, 1862.

Excellence

Perfection is not attainable, but if we chase perfection we can catch excellence. Vince Lombardi

Foods high in magnesium.

http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php

On This Day In Strength History

November 7, 1953 Paul Anderson officially makes a three-lift Olympic total of 1065, exceeding the 1063 total John Davis made at the 1951 Pan American Games in 1951. Up to this point, Anderson's best lifts were press 355, snatch 319-1/2, and clean & jerk 411. He also made a 700-pound deadlift using a reverse grip.

On This Day In Strength History

“Gymnastics and Athletic Club of Alsleben-on-the-
Saale” come into existence on November 5, 1896. It was
located in “Siebert’s Beer Hall.” Theodor Siebert became its first
chairman in 1897  In 1901 the weight
training section of the club broke away and established
an independent “strength sport club.” Here, the disciplines
typical of heavy training were pursued: weightlifting,
wrestling and feats of strength were all practiced.

On This Day In Strength History

On November 4, 1911 Karl Swoboda lifted 409.18 pounds in a continental and jerk.

ON THIS DAY IN STRENGTH HISTORY

Arthur Saxon died Aug 6, 1921 at the age of 43. Arthur with his brothers Hermann and Kurt were known as the Saxon Trio. They performed as professional strongmen in the early 1900's.

Great workout at Iron Mountain Gym on Monday night!

http://instagram.com/p/rTMuVwtV6S/

On This Day In Strength History

George Hackenschmidt, the famous Russian Lion wrestler, 1878-1968, experimented with lifting weights from a lying position; and back in 1898 on 2nd August, lying on the floor, he pulled a 333-lb barbell over his head and pressed it from dead start on his chest to arm’s length.  He then rolled over a barbell with 19-inch discs, so that all it was required was for him to turn his head to one side, and then pressed aloft 361 lbs (164kg) for a then world record.

On This Day In Strength History

On July 27, 1913 Hermann Goerner at the World Championship in Breslua posted a 297 pound clean and jerk.

ON THIS DAY IN STRENGTH HISTORY

 Bob Hoffman, named "Father of World Weightlifting" by the International Weightlifting Federation died on July 18, 1985. Hoffman was an American entrepreneur who rose to prominence as the owner of the York Barbell, founder of magazines such as Muscular Development, Strength and Health, and the manufacturer of a line of bodybuilding supplements. Hoffman was the promoter of bodybuilders like John Grimek and Sigmund Klein, as well as an overseer for the American Weightlifting Team.

Box squatting tonight at Flex Gym in Morganton, NC.

On This Day In Strength History

Joe Greenstein "The Mighty Atom" was born on July 15, 1893    .Despite standing only 5'4" and weighing 140 pounds, Greenstein became one of the 20th century's leading strongmen. Some of his feats of strength included:
Driving 20 penny nails through a 2½ inch board with his bare hands. Lying on a bed of nails while supporting a 14-man Dixieland band on his chest.
Changing a tire on a car without any tools.
Breaking as many as three chains by chest expansion.
Bending an iron bar or horseshoe by holding one end with his teeth while one end of the bar was held fixed in a vise.
Bending half-inch steel bars with his hair.
Biting nails in half with his teeth (he could perform this feat with a 25-cent coin).
Resisting the pull of an airplane with his hair. This feat was performed at the Buffalo Airport and was documented in the Buffalo Evening Times on September 29, 1928.
Greenstein continued performing his strongman feats well into his eighties, giving his last performance at his great-grandchild's first birthday on May 11, 1977 at Madison Square Garden. He was featured several times in Ripley's Believe It Or Not and in the 1976 Guinness Book of World Records

Quote of the Day

"Do, or do not. There is no 'try'."

- Yoda ('The Empire Strikes Back')

On This Day In Strength History

On July 13, 1997 in Philadelphia, Pennsylvania James Henderson benched 711.0 lbs. raw without wrist wraps and belt.

NEW FSS FACILITY IRON MOUNTAIN GYM

If you live in the Marion / Nebo, NC area and are interested in strength training in a drug free environment please contact us at https://www.facebook.com/functionalstrengthsystems

Powerlifting 101:

 

The “Best” Training Exercise for the Bench Press

 

It seems like everyone is looking for a way to help increase their bench press. I think we all have used a host of “assistance” exercises including inclines, declines, overhead presses, board presses, skull crushers, pushdowns, every type of triceps extension known to man, front raises, laterals, plate raises, rows, pulldowns and list goes on and on. Most of these exercises will definitely help you with the bench press. But if you could only pick one exercise which one would it be?

Well, if you are really looking for something different you can always go to the internet and find hundreds of bench press Gurus who can show you any number of “special-super duper-new and improved- sophisticated” exercises that will automatically increase your numbers overnight. Right?

 

Seriously, let’s say for the purpose of this article that you are a drug free, raw lifter. For obvious reasons a very large percentage of related content on the internet is essentially useless to you. Hopefully you feel we can give you useful advice.

 

I feel the best “one” exercise you can do to build a better bench press has been lost in the internet shuffle. Albert Einstein said “Out of the clutter, find simplicity”. Well, the best thing for improving your bench may be the simplest thing.

 

Yep, I’m about to go simple old school. You need to make one simple change to the bench press movement. Move your grip in. This will create the training exercise you are looking for. The Close Grip Bench Press (shoulder width grip) is the most beneficial exercise there is to building a better competition bench press.

 

In over 40 years of training the bench press and 13 years of directing powerlifting events I have known, and trained with some of the best raw drug free benchers in the world. The one thing they all have in common is the utilization of the close grip bench press as one of their key bench press training exercises.

 

So what makes this exercise exceptional? Although the triceps are one of the prime movers in the initial press off of the chest I think we can conclude that the triceps need to be very strong for a successful lockout as well. Typically, more often than not a failed maximum bench press is lost at the top of the movement. For this reason it is essential that the triceps be trained in relation to the bench press. In my opinion the best triceps developer for the bench press is the close grip bench press. This exercise allows all muscle groups (in the shoulders, chest, and arms) to work in unison in a natural movement pattern. This is of particular importance since the triceps have to function within the basic bench press pattern. Who cares how strong your triceps are in some other isolated movement. For bench press purposes this is what makes the close grip bench far superior for building triceps strength than any other isolation exercise (such as triceps extensions).

 

Now, we are not advocating the use of the close grip bench press exclusively. No “one” training exercise is enough. You need to incorporate many other “assistance” exercises into your training regimen to ensure proper upper back, chest and shoulder strength. But, if you are not utilizing close grip benching as a training exercise for the bench press you are missing the boat entirely. It’s that simple.  

 

Powerlifting 101 articles are focused on primary fundamentals of powerlifting and are designed to help novice lifters. For more Powerlifting 101 articles visit www.functionalstrengthsystems.com

Please contact us with your comments and/or questions.

 

Keith Payne CPT, YFS

Functional Strength Systems

 

Functional Strength Systems and the contributors to FSS's website are not engaged in rendering medical advice, and the contents of FSS's website are not intended to take the place of such advice. Please consult a physician or physical therapist before using any of the information, advice or any of the services on our website. This includes all resources on this website.

FSS's website and its contents are made available without warranties or guarantees of any kind. FSS disclaims any liability for injury or damage resulting from the use of the FSS website or any information, advice, services, or other resources that may be mentioned or made accessible through our website or by our instructors, trainers or representatives of FSS. FSS further disclaims any liability for injury or damage personal or otherwise resulting from the actions or advice of the instructors certified by FSS in the performance of their duties.

 

 

 

 

 

 

 

GRIND

FSS Training

FSS box squat training session tonight 6pm at FLEX GYM in Morganton, NC.

https://www.facebook.com/352044054894627/photos/a.354895034609529.78777.352044054894627/583502091748821/?type=1&theater

On This Day In Strength History

On This Day In Strength History
Jan Todd was born on May 22, 1952.
As a powerlifter, Dr. Jan Todd set more than 60 national and
world records, and was included in the Guinness Book of Records for over a decade. Dr. Todd was the first woman inducted into the International Powerlifting Hall of Fame.

On This Day In Strength History

Reg Park bench pressed 500 Lbs., April 23, 1954, at around 225 bodyweight at a Health and Strength show in Bristol. I was the first in the UK and second in the world to bench over five hundred.  Doug Hepburn was the first person in the world to bench 500 pounds on May 28, 1953 at around 285 bodyweight.

FSS TRAINING AT PRIMAL FITNESS TONIGHT

https://www.facebook.com/photo.php?fbid=738207729546184&set=a.327910527242575.85596.113741145326182&type=1&theater

FSS TRAINING AT IRON MOUNTAIN GYM TONIGHT

Heavy lower body training tonight at IRON MOUNTAIN GYM. Let us know if you are interested.
keith@functionstrengthsystems.com

No Excuses

www.functionalstrengthsystems.com

On This Day In Strength History

Henry Milo Steinborn was born on March 14, 1894. In 1920 he won the German Championships in weightlifting doing a specialty "Deep Knee Bend" with the tremedous poundage of 530 lbs. putting this heavy weight on his back unassisted.

On This Day In Strength History

 In Los Angeles on  March 13, 1948 at the Shrine auditorium, in front of a huge 5,500 crowd, Clancy Ross entered the Mr. USA contest, open to all professional bodybuilders. The line up of former top title holders included Eric Pederson, Floyd Page, Al Stephen, Jim Payne, Leo Stern and Steve Reeves. Jack La Lanne put on a hand balancing act, Pudgy Stockton, the first real lady bodybuilder, was there and the Mighty Mac Bachelor defended his wrist wrestling championship.
Clancy Ross won 1st place. Steve Reeves, Mr. America 1947, came second and Alan Stephen a former Mr. America also, came in 3rd.

On This Day In Strength History

On March 11, 1896 Hans Beck won European lifting championships.

FSS Training at Iron Mountain Gym 3-8-14

Top Six Food Options For the Diabetic Athlete

Diabetic Athlete:

Top Six Food Options

By Keith Payne

For Diabetic athletes, nutrition should be a “huge” priority considering the constant battle you face to keep blood sugar in a normal range. Here are some great food options to incorporate into your diet. The following foods have a low glycemic index rating, are loaded with vitamins and provide needed fiber. Keep in mind these foods should be included in your daily diet in sensible portions.

 

Dark Green Leafy Vegetables

Spinach and Kale as well as many other dark green leafy vegetables are superfoods that are packed with vitamins and fiber. These vegetables are so low in carbohydrates you can eat virtually as much as you want.

Fish

Baked Salmon is a great choice because it is high in Omega-3 Fatty Acids as well as protein. 

Beans

Beans (pinto, navy, kidney, black beans) are great sources of protein. They are high in fiber and contain high amounts of magnesium and potassium.

Sweet Potatoes

Packed full of vitamin A and fiber, sweet potatoes have a lower GI than the starchy white potato.

Fruit

Berries (strawberries, blueberries) and citric fruit (grapefruit, oranges, lemons and limes) are loaded with antioxidants and fiber. They are also great sources of vitamin C.

Nuts

A handful of nuts can help you manage hunger and at the same time provide healthy fats and vitamins such as magnesium.

 

Whole grains and low fat milk products can be good foods for the diabetic as well. Word of caution: many people are allergic to some grains and milk products and don’t realize it.

While we are on the subject of food, if you are using any dietary supplements I would advise you to READ THE LABEL. Pay particular attention to the carbohydrate/sugar content. Many pre workout and protein drinks are loaded with sugar! Choose the low sugar supplements.

Keith Payne CSN, CPT, YFS

Functional Strength Systems

Supportive Gear Is Not For Novice Lifters

Powerlifting 101: 
Supportive Gear Is Not For Novice Lifters
Unfortunately, over the years I have seen many novice powerlifters compete in bench shirts and squat suits. Many times these lifters are accompanied by “equipped” training partners or advisors who have encouraged the novice lifter to jump into supportive gear too soon. The novice lifter has not had the opportunity to gain a good raw strength base because they tend to spend an inordinate amount of time training and competing in supportive gear. It is not unusual to see these same lifters compete for years without getting noticeably stronger.
Give yourself a chance to learn how to build a good raw strength foundation and continue to improve upon it before adding the supportive gear. (especially if you are in the youth/teen divisions).
Keith Payne

Powerlifting 101: Proper Deadlift Grip

Powerlifting 101: 

PROPER DEADLIFT GRIP

Grip is a seminal factor when it comes to how much you can Deadlift. Simply put, you cannot Deadlift what you can’t hold. We all have seen a lifter pull a big weight only to watch him drop it two inches before lock out. DON’T BE THAT LIFTER!

                  

    

 

 

 

 

 

 

 

 

 

Figure A   Bar is too far toward the middle of the hand.                  

 

 

 

 

 

 

 

 

 

 

 

 

 

Figure B  Bar is more toward the fingers.

So, how do you grip the bar? A good grip begins with the correct placement of the bar in the hand. If the bar is held toward the middle of the hand (figure A) it will move down the hand when the weight gets heavy during the deadlift. When this happens you are likely to lose your grip more often than not. This phenomenon also causes the skin to fold which in turn causes calluses to form. It is far better to place the bar in your hands near to the fingers (figure B). All your fingers and both thumbs should be wrapped around the bar. The bar should be gripped very hard. This will actually enhance your strength according to Sir Charles Sherrington’s “Law of Irradiation”. This principle states that a muscle working hard recruits the neighboring muscle, and if they are already part of the action, it amplifies their strength.

During the Deadlift the bar tends to roll if your grip is not strong. For this reason the mixed (sometimes called alternated) grip is preferred by most competitive powerlifters. When using the mixed grip the palm of your dominate hand should be facing up with the other hand facing down. Therefore, if the bar begins to roll out of one hand it will in effect be rolling into the other hand. This usually allows the lifter to hold the bar longer.

Since this article is directed toward the novice competitive powerlifter I do not recommend an overhand grip or hook grip unless you have Olympic lifting experience. Usually beginner powerlifters do not possess the grip strength or skill to utilize these techniques.

Needless to say (but I will anyway) none of this matters if you don’t have a strong grip. We will talk about how to train your grip in the next article.

Keith Payne CPT, YFS

Functional Strength Systems

 

Powerlifting 101 articles are focused on primary fundamentals of powerlifting and are designed to help novice lifters. For more Powerlifting 101 articles visit www.functionalstrengthsystems.com

Please contact us with your comments and/or questions.

 

Functional Strength Systems and the contributors to FSS's website are not engaged in rendering medical advice, and the contents of FSS's website are not intended to take the place of such advice. Please consult a physician or physical therapist before using any of the information, advice or any of the services on our website. This includes all resources on this website.

FSS's website and its contents are made available without warranties or guarantees of any kind. FSS disclaims any liability for injury or damage resulting from the use of the FSS website or any information, advice, services, or other resources that may be mentioned or made accessible through our website or by our instructors, trainers or representatives of FSS. FSS further disclaims any liability for injury or damage personal or otherwise resulting from the actions or advice of the instructors certified by FSS in the performance of their duties.

On This Day In Strength History

Charles Vinci was born: 2-28-1933. He won gold medals at the 1955 and 1959 Pan American games. He received silver medals in the 1955 and 1958 world championships. He was the United States Senior National Champion from 1954 to 1956 and from 1958 to 1961.

Super Food: Pumpkin

Did you know pumpkin is a great post workout food? Well, a cup of pumpkin contains more potassium than a banana. Potassium helps restore electrolyte balance in the body after a hard workout. Pumpkin is also a rich source of beta-carotene that may reduce the risk of developing certain types of cancer including those of the lung, colon, bladder, cervical, breast, and skin. Pumpkin is a great low calorie source of fiber.

Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg

Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

 

Keith Payne

Functional Strength Systems

Powerlifting 101: How to Improve Your Squat

Powerlifting 101:

 

How to Improve Your Squat

 

How can I improve my squat? I hear this question frequently at the gym from aspiring powerlifters and rightfully so. It’s an excellent question. Let me answer this as directly as I know how. If you want to improve your Squat….you need to squat! (For that matter if you want to improve your Deadlift you need to squat. But that is another subject for another time.)

Not to be redundant, but squatting and more squatting is the answer if you want to build a powerful squat. I know this seems simplistic but it’s the truth. There is no exercise that can duplicate the strengthening effect on the complete posterior chain (particularly regarding hip extension) more than the squat. This fact I think would be undisputed by most accomplished squatters and strength coaches. You wouldn’t know it by watching lifters train. More often than not I see powerlifters spending an excessive amount of time doing other exercises that they think will improve their squat numbers. In my opinion your squat potential will never be realized by doing leg presses, hack squats, leg curls, leg extensions etc.

In most cases, barbell exercises are far more effective than machines.

 

Here are two reasons why machines are not the answer.

1. When using machines all movement is restricted by the machine design.
2. Muscles are isolated and forced to function separately.

There are many more convoluted reasons including balance issues why machines are not beneficial but these two are enough for now.

 

It is not uncommon to see lifters improve certain muscle groups while failing to improve others because they train on machines. Obviously this can become problematic for powerlifters when trying to develop an all inclusive full body movement such as the squat.

 

Barbell exercises such as the back squat allow all body parts to work in unison in natural movement patterns. This can not be duplicated by using a machine.

 

Powerlifting 101 articles are focused on primary fundamentals of powerlifting and are designed to help novice lifters. For more Powerlifting 101 articles visit www.functionalstrengthsystems.com

Please contact us with your comments and/or questions.

 

Keith Payne CPT, YFS

Functional Strength Systems

 

Functional Strength Systems and the contributors to FSS's website are not engaged in rendering medical advice, and the contents of FSS's website are not intended to take the place of such advice. Please consult a physician or physical therapist before using any of the information, advice or any of the services on our website. This includes all resources on this website.

FSS's website and its contents are made available without warranties or guarantees of any kind. FSS disclaims any liability for injury or damage resulting from the use of the FSS website or any information, advice, services, or other resources that may be mentioned or made accessible through our website or by our instructors, trainers or representatives of FSS. FSS further disclaims any liability for injury or damage personal or otherwise resulting from the actions or advice of the instructors certified by FSS in the performance of their duties.

On This Day In Strength History

Paul Von Boeckmann Born January 20, 187l.    Paul Von Boeckmann was a strongman from New York City toward the end of the 19th century.  Von Boeckmann felt that one of the Secrets to great strength and physical development had much to do with building large, powerful lungs through breathing exercises and taught these techniques by mail order for years.

On This Day In Strength History

Josef Steinbach of Vienna, Austria, was one of the greatest weightlifters and strongmen of the early 20th century. Some of his best marks include: a two-hand Continental and Jerk of 387 pounds, a two-hands Snatch of 264-3/4 pounds and a two-hand Continental and press of 335 pounds (besting Louis Cyr's mark by 34 pounds.) He won the world amateur weightlifting title from 1904 through 1906 and went on to win the Gold medal in the "One Arm" event and a Silver medal in the "Two Arm" event at the 1906 Olympics.

Josef Steinbach died on January 15, 1937.