Road to the 2013 Ronnie Coleman/Gasp Classic!
I have always wanted to keep better track of my progress through the adventures of contest preparation, and this year I stuck to my word and kept tight records! I hope this provides someone some inspiration and something to learn from. Take a look at my journey through the last 18 months as I have prepared for the Ronnie Coleman/Gasp Classic of 2013 in the Men’s open light heavyweight division!
Hello my name is Mark Swank and I am the strength coach for the Bad Attitude Powerlifting team and a personal trainer. I have been a coach and competitive Powerlifter for over 25 years. I currently hold elite classifications in the following 3 weight classes 242,275,308. My best lifts are an 825lb Squat, 661lb Bench and a 688lb deadlift.
I would like to talk to you about an age old proven exercise that not too many people have heard about or implemented into their training…The kettlebell (kb) swing. Now let’s begin!
The kb swing is quite possibly the easiest and most effective tool you can use when it comes to training the whole body for multiple fitness qualities at the same time.
By Kyle Cavnar, B.S. Kinesiology
A professor at my university taught me one of the most important life lessons I utilize on a daily basis into my training. He said there are really three ways to learn and improve:
1) EDUCATE yourself via literature and research
2) EXPERIMENT and put what you’ve learned into practice
3) LISTEN to others in the field and those that share your same passion and interest
Approximately one year ago, my bare feet slapped the firm, wet sands of Dauphin Island’s beach, located on the Gulf Coast of Alabama. In rhythmic repetition with the tribal beat and ritual chant of Filter’s “World Today,” I ran from one portion of the empty beach to the other as the sun hiked up the sky and the world turned around to face a new day. I was at Dauphin Island on vacation for seven straight days, and for seven straight days I ran the beach, and for seven straight days I listened to this song until it became infused with my cells, tattooed on the wriggly crevices of my brain, and mixed with the blood that pumped effervescently through my veins.
When out and about and complete strangers notice you are a bodybuilder or hardcore gym member, what is the first thing out of their mouth? Well besides the common do you work out, the next question is show me your guns. For some unknown reason the general population relates your strength in the gym is directly proportionate to the size of your arms. We at Metroflex Plano know this is not the case but why not have the guns to show off when asked.
Many athletes and coaches debate the most efficient deadlift techniques and training methods. This is great and should be highly encouraged! Yet, sometimes in the pursuit of knowledge, the most basic fundamentals of what many consider “the king” of all exercises is overlooked. Bill Kazmaier, arguably the strongest man of all-time, had some very prophetic words about the deadlift. The great Kaz said, “Commit to the pull.”
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