Friday Stolen Post-SHANKLE!!!!!!


Friday Stolen Post-SHANKLE!!!!!!

Chapter 1

Getting Started
By Donny Shankle CPT
Whatever thou takest in hand, remember the end, and thou shalt never do amiss.” Ecclesiasticus 7:36
(excerpt taken from chapter 1)

Once you find a grip you feel comfortable with bring the bar up over your ears. Squat down and be prepared to spend a lot of your time here while initially learning. You may need assistance from someone pushing down on the small of you back to get you lower. Make sure if they do they have one hand on your back and one hand on the bar. As they release the stretch make sure they do so slowly. The first two years of your training should be directed towards gaining control in a deep squat with the weight over your head utilizing a snatch grip in conjunction with practicing the lifts daily. Focusing on this will improve your flexibility immensely and get your back straighter. Yes, while you are learning the OHS there will be some initial pain, this is normal and in time your body will adapt. The hips must go below the knees and your butt should be trained to reach the floor as closely as possible. Once this is achieved the next step is to make sure you can do it with your chest up and back straight. It is here younger weightlifters have an advantage over people who start a little later in life but, disadvantages can be overcome with stubbornness and hard work. I lived in the OHS holding onto a broomstick when I first started. I can remember being at work on my break and I would utilize the time to condition myself to this exercise. I am not sure what people thought of me but I didn’t care. I was excited to get better. I also did countless reps on the back squat which conditioned my hips to OHS lower while keeping my back straight.


On How To Train
By Donny Shankle CPT
Patience leads to perseverance.” Anonymous
(Excerpt taken from chapter 7)
   Having a template when you go into the gym makes things much easier. Think of a template as a sort of map. On this map you plug in all the different places you want to go. I have trained on every template you can think of and there was always something about each one I did not like. Either, I wanted more space on the template for clarity, (yes, I was the kid in school who had to do all the math problems in the book just to pass with a C average) or I wanted additional options to include what I learned to be important. Since I have been trained in multiple backgrounds, covering both the above explained Russian and Bulgarian models, I needed a template which favored the strengths of both systems. I was also looking for a template that was easy to understand and one that prioritized the lifts because, I wanted all levels of weightlifters to look at it and understand what was important. So often I visit “weightlifting gyms” and quickly learn the vast majority of coaches out there have no idea what they are doing. As a result neither do the weightlifters. The best way to clear the clouds is to put some things on paper starting with a template for the “new” weightlifter.
   Notice the hierarchy of importance on the template. The snatch and clean & jerk are on top followed in succession with the squat, back exercises, etc. Each and everyday you go into the gym you are at the forefront giving attention to the snatch. This exercise takes a while for the body to adjust to since it is awkward initially and it is a great way to get the synapses in your body firing for the clean and jerk. You want to basically treat the snatch not only as a lift to be trained but, also to be done light as a warm-up. The four slots for exercises do not all have to be used. Remember this is just a template, you plug in what you plan on doing for the day. The smaller slots are for the number of sets you do for the given exercise. Anything above ten sets is a waste of your time. You are trying to condition your mind and body to get to maximum weights quickly so as not to expend to much energy. We are always training to get stronger. The “M” above a weight stands for miss. When you see in one of the set slots 70/3×3, the top number signifies the weight being lifted and the bottom number signifies the repetitions done. If there is another number multiplied next to it that extra number represents an increase in sets done at that weight. You do this to save space on your template. So, 70/3×3 means, 70 kilos times 3 reps for 3 sets (Weight, reps, sets). If you do not see any numbers under the weight this signifies only a single at that weight was performed. Your simplest form of training looks something like this.
   On this template the weightlifter is either pressed for time or understands what is at the heart of any program. This is a fine way to train especially if you are pulling two to three sessions a day. This is also the program I recommend for beginners. It specializes on training the lifts and getting stronger. If you make things for someone learning complicated you end up slowing down the adaptation. Also, if you are just starting and your pride wants a bit more of an “elite” style of training, this is pretty much the same way I trained with uncle Abajiev. Remember the formula I shared with you in chapter 1.
Simplicity + Consistency = Strong
   On the back of the template write out the date and time of the session. Notice on the front at the top the weightlifter has put his personal best snatch/c&j/ and back squat. This is something you should do everyday to remind you of what you are trying to beat. Lifting more than these top numbers is your daily goal once you have established coordination. Floor signifies lifting from the floor for both the SN and C&J. It took this lifter eight attempts to get to a personal record try in the snatch which he failed. His jumps to that weight were perfect. After his miss he dropped down in weight and practiced two successful doubles.
   For his c&j, he worked all the way up to a personal record on his tenth and final set. As of now the training session was a complete success and a great day. Since this weightlifter has only been lifting for three months squats are a very important exercise for him. He manages to work up to a PR (personal record) in this exercise as well before dropping down and doing doubles. Before he leaves for the day he should scratch out his old PR’s and write in his new ones.
Workout of the day: 7 December 12
A) EMOM: 6 min
3 Push Press + 2 Push Jerk
B) For Time:
100m Farmers Carry 70/53
100m Front Rack Carry 95/65
100m OH Carry 95/65
P.S. I have some great videos for you guys but for whatever reason when I upload them off of youtube they are not coming up. So just go youtube Donny Shankle of on your own….and thank me later.