We Have Some Exciting News For You!

By now you’ve heard how 98% of those who participated in our last strength cycle set new personal records for their Bench Press, Back Squat, and Deadlift.

Almost immediately I was ask when the next strength cycle would start?

Today starts our next strength cycle, which will focus on Snatch and Clean & Jerk.

Dont shy away from these, just like the last program these may be newer movements to you, but our coaches are there to help you understand and develop these movements.

These lifts are pivotal in developing overall strength and creating explosive power. Building lean muscle ass and loosing weight in the process!

What can you expect during this strength cycle?

  • During this strength cycle you will have two programmed class days that will be focused on weightlifting. These classes will include primers/warmups, technique, and strength work.
  • Each class will be led by one of our coaches, all who have experience preforming and coaching these lifts.
  • In addition to the two programmed days, there will also be two additional days of strength training available. These days will be optional and can be completed outside regular classes. In total, everyone will have access to 4 days of strength training revolving around the Olympic Lifts.

How will the strength cycle be structed at the gym?

  • Monday – Snatches, Back Squats
  • Wednesday – Clean Jerks, Front Squats
  • Friday – Auxiliary Training
  • Saturday – Make up & Skill Work

We will also be bringing in a renowned Olympic Weightlifting coach to lead a seminar halfway through our cycle. He has helped to improve many lifters technique in the past and has coached a top 5 Nationally Ranked lifter as well as a National Record Holder.

At the end of the 10 weeks, we will be holding an inter-gym Olympic Weightlifting competition. At this competition, all participants will have the ability to attempt three lifts at both the snatch and clean and jerk with the goal of achieving the highest total possible!

They will always teach and correct all movement to ensure your safety. The Olympic lifts are fundamentally safer than the traditional lifts.

We are all looking forward to these next 10 weeks and seeing the improvements that are made throughout this cycle.

If you have any questions regarding the cycle please see Joe, Hussey, or any of our other Strength and Conditioning coaches.


 

Deadlift For Grip Strength : Which Grip Should You Use

I never trained to improve my overall grip strength through grip strength training exercises. I was lucky enough that the strength training I completed, indirectly and adequately strengthen my grip as well.

This is not true for all, some may need that supplemental grip strength training.

I’ve posted videos before about exercises I find beneficial to directly improve your grip strength. Most frequently when I’m approached about this topic, everyone refers to the deadlift to improve their grip strength.

You’re not wrong…

But how are you using the deadlift?

There is a vast difference between using the deadlift to improve overall strength gains, and using a deadlift to improve grip strength.

On top of that, what grip are you using?

If you’re using the deadlift to improve your overall strength gains, then by all means use any grip or straps you need to complete the lift safely.

After all we’re testing your deadlift in this scenario not your grip strength.

If you are using the deadlift to improve grip strength, I would highly suggest a double overhanded grip. And doing sets to failure or just a few rep shy of failure.

Getting that deep burn in the forearms, that you simply can not hold onto a bar any longer.

How I Almost Missed The Signs : My First Competition

I’ve always thought I was strong in a gym setting. Lifting with friends shooting for PRs.

I recently wanted to test myself, so I did my first weightlifting meet.

My goal was just to do well, considering I had no real expectations or understand how a meet was even ran.

I went 6/6

Snatching 122/268
Clean & Jerk 152/335.

I had the heaviest clean and jerk and heaviest snatch. Winning the overall as well.

My coach and I looked up the current national records for my division the snatch was 120.

It feels great to say I “unoffically” broke a national record by hitting that 122.

And a total that would place me 2nd in the nation!


 

It’s Test Week at Derby City!

I’m super excited about this week in the gym!

For for the past 10 weeks, we’ve been having a strength cycle. The rotation included a 3 day split of push, pull, and squat.

I’ve witness so much progression! For some it was the first time they’ve ever completed these lifts, shifting focus to technique. For others, continuing building off your previous best lifts.

This week is TEST WEEK!

All the hard work you’ve put in we will show this week as you try to set new personal records.

Now, some of you may have missed out on this strength cycle do not worry!

This would be a great opportunity for you to come in and establish your current best lifts, so moving into our next strength cycle we have numbers to go off of.

If you have any question please dont hesitate to let me know!

I’m looking forward to seeing everyone in the gym this week!


 

The BEST Explosive Bodyweight Exercises

Building explosive power is imperative to improving your performance.

Myself, I prefer to do this through Olympic Weightlifting, the clean and jerk, and the snatch.

What happens when you don’t have a barbell to work in building that explosiveness. Or you can’t make it to the gym that day what can you do at home?

The best body weight exercise in my opinion is the burpee. Now, there are hundreds of burpee variations most of which allow you to work the movement at your pace.

With this come to many options and making the movement more slow cardio than explosive exercise. To fix this at my gym I recommend the no contact burpee.

This cuts out a lot of options to make the movement slow, and increases the priority of improving our explosive power with a body weight movement.


 

What’s The Best Lift to Get Stronger?

My best friend and business partner (Nick “Chewy” Albin) really inspired me with his recent blog post. It talks about the importance of “THE BEST.”

He’s very well known in the Jiu Jitsu world and has become a very popular mentor for many on his YouTube.

How he’s often ask what is the “BEST” move someone can use to improve their game.

To shorten the whole post, he goes on to say there is no “BEST MOVE.”

How relatable that is to someone getting stronger…..

“What is the best lift to get STRONGER?”

We’re not all built the same, we do not all have the same strengths and weaknesses. What works for one will not always work for all.

While there could be a universal blueprint considered to “starting strength,” for one to get stronger you have to look at the bigger picture.

All to often a athletes we focus on the micro picture, and not the macro picture.

While someone may tell you need to deadlift more to get stronger, while their not wrong, you could be someone who would benefit greatly from adding auxiliary exercises.

Or since they don’t know you, throwing a universal answer such as “deadlift more” could be completely false. You may have a 500+ deadlift, but can’t back squat your own body weight.

It’s hard to tell someone what is “the best” without evaluating them as an individual. Everyone is going to be as unique as a finger print.

My best advice for those just starting out to get stronger, is just start, there is no shortcuts.

After some time training, then it can be decided what your strengths are, YOUR BEST recommendation that helped you.


 

BJJ : How to Build Your Conditioning For Jiu Jitsu

“I need to start training with you to get my cardio up.”
Regardless if said with the intentions of following through, or passively mention iust acknowledge lack of cardio.
If you’re an athlete at our gym, at some point you’ve told Chewy or myself “I need to start training with you to get my cardio up.”
The disconnect there is our Instagram and YouTube is filled with the highlights.
The heavy lifting, the one rep max, the fun stuff everyone wants to see.
The real truth behind building up your cardio, it’s not sexy.  It’s not fun, you will not enjoy it.
When it comes to building your conditioning for Brazilian Jiu Jitsu, athletes tend to misconnect “workout” as building conditioning.
Building workout conditioning such as you’ll see in crossfit style workouts, while has some benefits, does not relate well to your mat wind.
These are two different types of cardio, and can easily be exposed.
I like to recommend athletes who want to work on their pure cardio, interval training, in the same fashion they roll.  
Five to six minute rounds of intervals.  Going one to two minutes over their match times.  Here’s an example of our workout.
6 Minutes of:
:20 sprint – :10 rest
**Rest 3 Minutes**
6 Minutes of:
:10 sprint – :20 rest
**Rest 3 Minutes**
6 Minutes of:
:20 sprint – :10 rest
**Rest 3 Minutes**


Overhead Press : 1 Easy Tip To Push More Weight

I could not believe the difference in the videos!

This video just started out as a simple and effective drill I like to use, I wanted to share with my gym members to also improve their overhead position.

Then during the editing process I needed to go back and pull some of my old lifts to compare for contrast.

The differences was simply astonishing!

Now, there have been many hours of practice, drilling, and maybe a few kicks and screams going into the process.

As you can tell the end result is very visible.

It’s a simple drill, we’re just strict pressing (or military pressing) from the receiving position of our jerk.

I had a terrible problem of not maintaining midline stabilization during my earlier lifts in which allowed my chest to travel forward, pushing the barbell out in front of me and having to finish the lift pulling the barbell back overhead.

It happen in almost every lift I did.

Once I started implementing this drill, it drasticly improved and fixed my overhead position. Since the drill is not happening at lightning speed, it allows you to visibly see any imbalances occurring in the lift.

I do this drill every day before moving weight overhead!


 

2019 New Years Resolutions : How 2018 Set Me Up For Success

It’s already time for the “New Year, New Me”.

It honestly feels like 2018 lasted all of five minutes… While I could write a book on my own mistakes from this year, failed resolutions, I find myself also wanting to hit the reset button. “I’ll start Monday” button as I like to also call it.

New Years, is more about reflection, and adjustment than “new you” As I look back on 2018, I realize I finally started to become the individual I always wanted to be.

A better Husband to my Wife, Father to my Daughter, and Friend to all those around me. I’ve grown more as a person this year than any.

I began to open up, talk about my past, have the realization that we all have a story to be told. That story helps define who we are and the choices we make.

So looking ahead, my adjustment for 2019 is to service those around me better. Every day I wake up to be a better version of myself than I was the day before.

I’ll not focus on what I shouldn’t do, but fine tune all the things I should do. I wish you all the same!

From myself and the DCMMA staff, Happy New Years.


 

Hand Placment : Finding The Perfect Barbell Grip

In the beginning, we think its as simple as gripping the barbell and moving the weight.
Or at least I did…
It seems like such an innocent question, but its ask so frequently, its dismissed just as fast.
“Where do I grab the bar?”
I never really thought about how many times over the past twenty years I’ve been ask that question.
I honestly can’t think of any new athlete or new movement where this question has come up.
Yet I’ve always dismissed it as common core lifting 101.
The answer may surprise you, it’s that simple. Whatever feels natural. 
With the understanding that some lifts have certain parameters that are optimal, there is wiggle room.
For some of your most common movements, a universal grip is not only natural, but efficient and consistent!
Take me for example, I use the same barbell grip and hand placement for my back squat, front squat, clean, jerk, and my overhead press.
I also fine when doing push-ups I continue to have the same hand placement on the ground as when I grip a barbell.

Do you find yourself constantly moving your hands for your weightlifting?  It may help improve your lifts!