Southeastern Indiana Barbell

Southeastern Indiana Barbell USAW club located in Greensburg, Indiana

08/12/2019

Blocks are a great training tool!
Here are 3 reasons you should think about incorporating them
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As a coach, I love teaching people the sn**ch and clean from the top down. I rarely will ever start by addressing their starting position on the floor. Working in a top down method helps identify mobility issues that have to be address before progressing to the floor. The boxes can help that. If an athlete has poor hip, ankle or Tspine mobility, having an elevated platform can help that athlete train while working to correct the mobility issue without compromising the lift itself and risking injury.

It can help build those areas that need more strength. For most, posterior strength is lacking. Blame it on our era, or lifestyle, but the fact is, most of us couldn't hold our 70% at our knees in good position for very long. This is a way to train in that area more often without having to pause from the ground. This is why I believe that every football program in America should have players pulling off of blocks and adding complex variations to their weekly lifts.

Blocks can help build confidence. 90% of every miss you take from the floor is because somewhere from the ground to the knee, you messed up. Blocks, especially high blocks, put the bar in the perfect position to grip and rip. I have seen many take their personal bests off of blocks and fail to hit that number from the floor.
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Southeastern Indiana Barbell

08/02/2019

Sn**ch 1RM, but 1 Rule- can't wear a belt!
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Last week I was training with one of our coaches, and as coaches tend to do everyone once in a while, we challenged each other to find a 1 rep max sn**ch. The only rule was that we could not wear a weightlifting belt.
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A weightlifting belt is a performance tool when used correctly (yes there are incorrect ways to use a belt). However, most people will use a belt as an aid for back pain. It will NOT help your back pain (read that again) It isn't intended for that use.
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The ideal approach to moving away from a weightlifting belt is to restructure your bodies mobility/strength from the ground up. Slowly learn to lift without the belt during more and more working sets. Make sure your ankles, knees, hips, Tspine and shoulders are mobile. Make sure your posterior chain (glutes and hamstrings), your core (transverse abdominis), your back, are strong. FYI- anyone who says you don't lift with your low back is silly... but that's another topic for another day.
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If you need help with your back pain while training, come to Southeastern Indiana Barbell. I'll get you away from that belt with the strongest core you've ever imagined- i guarantee it.

Coach w/ a 110kg beltless PR

07/29/2019

Hannah Sullivan- Sn**ching 35kg for 2reps during deload week last week
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Deload week
A deload is a specific plan of regression during a training cycle. The purpose of this is to make sure the body has an opportunity to recover from the pervious week/weeks stimulus. Many coaches program deload weeks on an individual basis, and they should, because many athletes handle volume and intensity differently. I personally find success by deloading the 3rd week of every 4 week training cycle. This allows for the athlete to test and take on stimulus for the first two weeks, take a step back on the 3rd week, and finally push through to the final week with maximal intensity on the designated movements.
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A deload doesn't mean it's easy- it just means we are backing off slightly to hopefully build up faster in the long run. It's an excellent time to work on different drills and focus on proper control at a manageable percentage.
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Stay tuned this week- it's max out week!

Southeastern Indiana Barbell

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1413 Liberty Circle
Greensburg, IN
47240

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