A Philosophy of Strength and Health

If you haven't read anything about Herb Brooks, and you are interested in athletic development, coaching and leadership, you should. I am pretty clueless when it comes to understanding details of the sport of hockey, but I'm just fascinated by Herb and his strategies for producing excellence. Here are three books I recommend to anyone wanting to learn more about him: The Boys of Winter by Wayne Coffey Herb Brooks: The Inside Story of a Hockey Mastermind by John Gilbert America's Coach by Ross Bernstein And you can find the Herb Brooks Foundation website here . I am looking forward to chatting up Jack Blatherwick this June at the GAIN Apprentorship and hearing some great Herb stories! Hard to believe it will be 30 years this February. Where were you when this game was played?

For my Crossfit friends who are visual learners. Poor position Corrected position Got it? Now send this post to every affiliate you know and help them see what good positioning looks like.

It is imperative to make the tall athlete mobile and strong. They need to train to move like their more modest-sized teammates; they need to be physically competent and well-rounded in their movement skills/patterns. It is a shame when tall kids get pigeon-holed into certain positions early in their career. They are capable of doing much, much more if given a process-oriented training plan and time to work with their bodies. BTW, The Thin Man is literally busting out of his school pants and shorts these days. We don't focus on buns, not guns! Chris is up to 207 lbs and giving his older brother, Sean (Notre Dame sophomore rugby player, 6' 6" 230 lbs), a run for his money in the gym. Sean says he's got more than a little training to do back in South Bend before he can come back at Christmas break and hang with Chris. USC Trojan men's volleyball coach Bill Ferguson will be in town in a few weeks to watch Chris practice. I think he will see a very different athl...

I would like to wish everyone a happy and healthy Thanksgiving. Please enjoy this NYTimes article that describes how a young man with cerebral palsy is learning to get his physical health back. Please also see this post by Daniel Coyle of The Talent Code blog, which is how I found the story. The human body is truly wonderful and resilient. And all health care professionals should look to examples like this for insight into the power of movement, time and purposeful practice. This is what physical therapy should be.

I was told my 4 month old kitten, Felix Frankfurter, probably just sprained his R front leg after leaping over the edge of the stairs after his crinkle ball--about an 8 ft drop. Now if you zoom in on either of these images, I think you might see something is amiss. If you spend any time watching the patient, you might think his behavior and your observations of the limb itself support what the image shows. I have no formal training in radiology and I cannot tell you the anatomy of the feline forefoot. But I kinda know what a human hand/foot looks like; and if my hand/foot looked anything like this, I'm thinking there's something more than a sprain going on here. I was told there is no fracture in the R limb and that I should have Felix checked out in 3-5 days. I then insisted on a splint, paid my bill ($334.60) and made sure I had a copy of the xrays to give to my regular vet tomorrow. I am definitely NOT returning to this particular animal emergency clinic. And I wil...

The Hexlite Bar offers a different way to do explosive pulls for those who do not wish to use a straight bar. I have been using this type of pull with my big boys (6'10 and 6'9"). Now, why do you think I would choose to use this particular movement vs. traditional barbell pulls from the floor or from the blocks? I would appreciate constructive commentary and feedback from those out there who use pulls in workouts for athletes who are not competitive weightlifters.

First things first: The Thin Man is finally getting thick! That's right. Chris is now 20 lbs heavier than he was in July, during the height of the boys' club volleyball season. And it definitely shows. He demonstrates increased strength in a variety of movements and he is putting some heat on the ball during volleyball practice with better quality movement and mechanics. And no, we didn't do it by squatting heavy (he never squatted over 155 for 5s) or heavy barbell cleans (blasphemy!), yet he put 20 lbs on his 1 RM squat. We did, however, do a bunch of single leg work and some moderately heavy lifts/jump shrugs with the Hexlite bar. So, why has Chris finally been able to put on some weight? Well, there are several reasons. First, we are sure the pubertal turbo boosters are firing up. His appetite has increased and he is sweating more in training. Second, he is doing better at consistently eating more during the day and getting post-workout calories. Third and mo...

For those of you interested in the sport of weightlifting, Columbus Weightlifting recorded a short presentation by Tommy Kono (multiple-time US Olympic and World Champion) last March at The Arnold. I've embedded the second of six videos of the hour-long talk. I highly recommend the entire presentation. The link to the CWLC YouTube channel, and all six of the presentation videos, is here .

HG and Roy were a complete joy to watch on Channel 7 each evening during the 2000 Olympic Games in Sydney. This clip is from their show "The Ice Dream" during the 2002 Winter Olympic Games in Salt Lake City.

Some good insight from the young Mr. Taylor Phinney. No one can maintain the highest levels of competitive fitness indefinitely. Work smart; pick your battles; listen to your body.

I find this video fascinating. I make a point of trying to take the stairs whenever possible and am frequently frustrated when almost forced to take an elevator or escalator. It is amazing how stairs are hidden in some buildings, particularly hotels. I have to take an elevator to the second floor? That's ridiculous. And it is amazing how people just step onto the escalator (or moving walkway in an airport) and immediately STOP moving, like their legs have suddenly become inoperable. I guess I find the stairs to be an opportunity to exert a little effort in my day and celebrate the fact that I have the ability to climb them. There are those around me who cannot and that fact is not lost on me. You know, use it or lose it. Furthermore, taking the stairs is one of those many small daily choices that impacts our health over time. Give your body small challenges and the right fuel and it will thrive. Think about why you do what you do; how you do what you do. If you don'...

With permission, I've copied an excerpt from Greg Everett's article in the September Performance Menu --a publication I highly recommend to any affiliate owners or interested people. I am often asked to teach small group classes at local Crossfit affiliates, and many of you know I struggle with how these lifts are used in certain Crossfit workouts. From my perspective, most people have no business doing these barbell lifts for high reps for time. If you want to jack your back, shoulders, elbows, wrists or hands up, go for it. If you truly want to learn to do the lifts correctly, you are probably setting yourself (and good technique) back with every poorly executed rep you do. During my classes, I really try to thoughtfully convey my concerns on this matter: These lifts are best done in 1-3 rep sets and in a rested state. The full lifts need to be practiced purposefully and frequently if you wish to do them well. They are complex, full-body movements used to train an...

A young JB works on his power snatch technique, back in the day. Vern Gambetta has a great post on quality vs. quantity. For me and my athletes, training isn't an end unto itself. Many coaches, athletes and fitness professionals get caught up in the "more is better" mindset. Don't be fooled by the outliers that survive the volume trap; be cognizant of the many who don't.

Our new ride. No it's not a hybrid; it is a neighborhood electric vehicle (NEV). 90% fewer parts than a gas-powered vehicle. 45-50 miles per charge. Charges in our garage every night on a 110v/20 amp dedicated, non-GFCI outlet.

For those who have never seen actual weightlifting athletes train, this video by US athlete Alex Lee (62 kg) shows the intent and precision with which the weightlifter moves. It is not about beating the bar with any means possible; it is about mastering movement with the bar. Sure these people are strong and powerful, but they are also masters of technique, body awareness and efficiency. Note their ability to lower the barbell between reps. Thanks, Alex! (via GoHeavy)

If your barbell EVER looks like this, you FAIL. Learn how to load the bar. Learn how to take care of the equipment in your gym. Get some Hitechplates (the most excellent gray and white plates on the squat racks behind the bar) if you need to train with

Katherine Page (69 kg) makes a successful lift in the 2007 American Open.

Charge for wellness checkup blood tests @ St. Lukes Hospital: $1142.20. Amount written off by hospital as negotiated by Anthem BC/BS: $967.20. The insurance company pays NOTHING for this service. Amount patient required to pay: $175 Does any of this make sense? Does $1142.20 represent the true cost of doing the testing for the hospital? What if I had requested to pay cash for the whole thing? Same charge? BTW, my mom's hospital bill (Des Peres Hospital) for her same-day surgery (rotator cuff repair)--ready--$33,000. Not sure what her insurance is going to cover yet, but she was at the hospital from 8 am to 5 pm, and in actual surgery less than 2 hours. Never admitted to a room, just in and out burger style. The surgeon had 8 similar surgeries on the schedule that day. Bonus!

I'm psyched. Chris (volleyball, aka The Thin Man) and Ryan (basketball, aka PB&J) are about to begin their senior year of high school, after a very busy and successful summer competition schedule. They know they have a great deal of work to do, but they are ready. It is time to get busy and get beastly!

I had not been to my primary care physician since becoming vegan in June of 2005, and being that I am now 40, I wanted to get a baseline on my bloodwork to see what the dealio was. Now, I get a lot of shit for being vegan, especially from my friends in the iron game. And I constantly get the "where do you get your protein" question from my professional colleagues. My answer is "from the food I eat." As long as I get enough good quality calories from a variety of food and lift some heavy-ish weights, I keep a pretty consistent lean body mass and a modicum of strength. I am not a high-level athlete in training, so as long as my diet is between 10-20% protein (WHO recommendations), I figure I'm doing ok. I don't focus on ratios of macronutrients. I do make greens and vegetables the foundation of what I eat--whole foods. I am about 90% gluten-free and do not eat processed grains on a regular basis, with the exception of a nice German Hefeweizen or a Belgi...

Check out this article from the NYTimes. I will be so glad when PB&J is out of this racket.

Had the chance to teach a few guys at CF Valley Park yesterday. We worked on basics of the snatch--not even the full lift, mostly partial movements, skill transfer exercises, overhead positioning and the like. I think it was a good session for the guys. All three got a better idea of what it is to really get your legs to move the bar--ground based power via triple extension. This is much different than simply hauling the bar overhead anyhow, something strong guys can do with moderate and sometimes heavy weights; yet they never really learn to move optimally. For me, it was the opportunity to problem-solve and find new cues to get people to move differently. I had no video for feedback, just verbal cues and demonstration. For the first time, I used the cue "jump." I find this fascinating, because in a previous life, I would have never been open to using this term. I would've considered it heresy; a four-letter word. But in this case, it was a fabulous way of teasi...

via BoingBoing

My friends know I'm a minimalist when it comes to my own exercise and training. I'm quite happy with a few free weights, some type of pull up apparatus and space in which to move. I have callouses, wear cotton t-shirts and usually have chalk on both by the time I'm finished. The AD and I tend to train in our home gym; he likes to get on the treadmill and rock out to Queen. Sometimes I get a workout in at CFVP when there is a break in my work schedule there. There I can row, use the rings and throw med balls around--always very cathartic. I also ride my road bike--a lifetime fitness activity I would highly encourage anyone to try. But the one thing we do not have access to now is a pool. Like road riding, I think swimming is a great lifetime fitness activity for anyone. Water is revitalizing and restorative. But there is no school pool at DeSmet, and the AD refuses to swim at Chaminade, and I don't blame him. They don't take care of the pool and the water/a...

Reina Sofia (black and white 5 y.o. female) and New Kitteh (9 week old female) in territorial negotiations. What will her name be? She kind of looks like a pointy-eared alien in this picture!

As demonstrated by The Thin Man, at 6' 9", wingspan of 6' 10". Teach the big people to get low and play low. It can be done.

I had the great honor of meeting and working with Lil and Stan Musial a few years ago. You will not find two more down to earth, wonderful people. For a few months, I trekked to their modest suburban home twice a week and spent time working with Lil. Stan was usually be around the house and enthusiastically kept us updated on the Cardinal game score that day. Let me tell you, Lil, never afraid to speak her mind, had some great stories about the journey from Donora, PA through a life in major league baseball. And like any good wife, she was quick to let her 24-time All-Star husband know that, at 80, he didn't need to be getting up on the roof anymore to clean the gutters. Despite being in their early 80s, they still looked forward to making the journey to Florida every February for spring training. They made their children and grandchildren the focus of their time in St. Louis. Their house was a welcoming home, filled with wonderful pictures of Stan with many of the great play...

Is your training, or your philosophy of training others, process oriented or outcomes oriented? Is the what, why, when, how put into the context of a bigger picture or larger goal? Or do you just attempt to super-size each workout and if you (your client) survive(s), then it is mission accomplished? People often wonder why progress stalls, performance lags or injuries creep up. Many times, these issue can be traced back to poor planning and a focus on outcomes vs. process. When working with competitive athletes, the athletic development coach must focus on process. It is about comprehensive development, not just getting stronger, bigger or faster as measured by some test. Sport coaches, particularly youth team coaches, and fitness professionals in this country tend to get caught in the outcomes trap. They fail to get the big picture and help the people in their care understand what the big picture is all about.

Wow, what can I say about Vern Gambetta's 09 GAIN Apprentorship ? I went to Ft. Lauderdale on June 19 with no idea of what the next 5 days would bring; I emerged a changed person. I have been super-charged from a personal and a professional standpoint. For 5 days we (about 35 of us) were immersed in all things related to athletic development--physical assessment, skill acquisition, strength/power, speed/agility, martial arts, shoulder/core issues, rehabilitation of the elite athlete, current concepts in controlling MRSA, and cautionary tales regarding research in sport science. And I probably missed a few other topics. We started at 7 am and finished around 9 pm each day, and then usually retreated to the lobby bar for more discussion. Of course, by the last night, Mick, our Irish futbol performance coach from Abu Dhabi, took charge of the bartending! There were extraordinary people from all professions involving sport, movement, coaching and physical health: strength coaches,...

Just watched Food Inc. in a theater less than 3 miles or so from the world headquarters of the multi-national company in the picture below. Interesting there was a cop cruising the end of the exit. The movie will make you think about what you eat, why, where it really comes from, the policies that support it, and who controls it. It's time for a little blessed unrest.

This sign hangs just after the TSA security area in Concourse C of the Milwaukee Airport. The person who got this done deserves a bonus. And you gotta love an airport that sells cheese curds and braunschweiger in the main terminal. Braunschweiger was a staple at my grandparent's house and cheese curds were a staple in the AD's house. I am pretty sure he enjoyed the cheese curds more than I enjoyed the braunschweiger .

Me: "Your dad says you've been bringing the ball up the court." PB&J: "Yeah. No one wants to guard me. It's kinda fun." Hell yeah! I'm sure it is a little intimidating for some 5' 10" dude to see a 6' 10" dude coming down the court with the ball, with skill, at speed. Big dudes don't usually take charge and handle the ball; they usually lumber down the court, trying to keep up with the smaller guys. But my goal, beginning in February 2008 wasn't just to make PB&J a better post player. It was to make him a complete athlete. Athletic development is more than just increasing a kid's vertical or improving their 40 yd dash. Or at least it should be. It is developing body awareness, mobility and strength that leads to a set of physical competencies that allow the individual to better perform sport skills. We want to develop all-around athletic ability; not pigeon-hole someone into a team sport position, or their ...

Ryan "PB&J" Pierson is now ranked #26 in the class of 2010 centers, according to ESPN. Evaluation May, 2009: Pierson has completely changed his body since his injury a year ago. He is playing with more confidence in the low post and is using his strength to get position on his opponents at both ends of the floor. He is a little mechanical in his low post moves but does have a soft touch around the basket and can finish with either hand. He has a nice stroke on his faceup jumper and consistently hit the 15-17ft jumper as well as his free throws. He has ok lateral movement and must improve his fluidity of his low post moves. I'm not one who is into the basketball recruiting industry, but it is nice to see that our work (since March 2008) has carried over to his sport skill and play. There is much more work to do, but this is one dedicated kid.

The video below features highlights from the semi-final match against rival SLUH (white jerseys)--we had to beat them for the 3rd time this season to advance to the finals. My camera and computer are set up right behind the SLUH student section (meh). But this game illustrates some of the great play and athleticism at the high school-level in Missouri. And for all you boys out there who still think volleyball is a "girls" sport--put your little faces in front of some of these hits and see what volleyball leather tastes like.

Test post from Crackberry

This is for all of my friends who are Crossfit trainers. If you don't subscribe to it yet, I highly recommend you subscribe to Catalyst Athletics' Performance Menu journal. This month's issue is particularly good as it has three articles (by Greg Everett, Nicki Violetti, and Dutch Lowy) that deal with programming and planning. If you don't have a ticket, this can be your ticket onto the clue bus. As Greg says, varied training doesn't have to mean random training. No coach creates elite athlete through completely random programming. Really. Trainers should know how to vary the intensity, volume and load for each client in his or her class/training session. Injuries and limitations need to be understood and accounted for. I cannot tell you guys how many people (trainers and clients) I have given advice to regarding exercise selection, intensity and volume, after they have completely jacked themselves up doing stupid stuff. After they've attempted workouts...

I have been using the Hexlite training bar with all of my athletes. Some people have asked whether or not it is too big or two small for some people. I have not had trouble using it with anyone thus far, although I have not had anyone over 250# use it. The athletes in the above video range in height from 5' 2" to 6' 9". The light-weight, dual-handle design makes it a very versatile and portable training tool for those who need to develop hip-to-feet awareness, and lower extremity mobility and strength.

The Spartans are playing well! The fellas are coming off a great week, earning the #7 ranking in the ESPN national high school boys volleyball poll. They won the Wheaton Warrenville Tournament , beating the #3 ranked home team, Wheaton Warrenville in two, and then they came back home to beat cross-town Jesuit rival, St. Louis University High (the current #3) in two, just four days later. Pass well. Serve smart. Maintain momentum. Positive attitude. Teamwork. Keep it up, fellas.

I put together a few pics and vids from the Women's Final Four festivities today. I was giddy upon meeting the Stanford Tree and seeing Pat Summitt in person. Tara Vanderveer, her staff and team, were very nice to each and every person requesting an autograph. Geno Auriemma waved at us from the team bus. The UConn women are impressive to watch in person. It will be interesting to see how they defend Stanford's Jayne Appel .

Typing this on my new pink--yes, I said pink--Lenovo S10 netbook. Still getting used to the keyboard, but it is a pretty nifty little machine. Purchased it with upgraded 7200 RPM 320 gb hard drive, bluetooth and 2 gb RAM. Chose the Lenovo because it is the only netbook with an express card slot, which allows me to run Dartfish with one camera. Super, ultra-portable video analysis. The only hiccup is the screen resolution is slightly less than Dartfish likes, but so the full-screen display gets quirky. But the video replay comes out just fine. Heading down to the Scott Trade Center tomorrow to watch the Final Four women practice. The session is free and open to the public from 11-4. My girl AJ bought me a ticket to the championship game on Tuesday. Should be a fun time! So did anybody think my April Fools post was funny? Started working with the Incarnate Word girls basketball team this week. Right now we have 8 young women who are focused on gaining strength, mobility and bet...

People often ask me what the secret to my personal fitness and athletic prowess is. I tell them I make good food choices, get enough sleep and train regularly--with free weights, kettlebells, bodyweight exercises and on the bike. However, there is one thing I have recently added to my regimen, and to the programming for my athletes, that is making one hell of a difference. Creatine? No. Crossfit? No. Rowing? No. Glutamine? No. The Zone Diet? Nada. It's the Roller Racer. This is the ultimate tool for lower extremity mobility, core stability and overall work capacity. PB&J, The Thin Man--this is the secret to the success of these athletes on the court. Wanna squat alot? Get your Roller Racer on. Wanna increase your snatch numbers, GS athletes? Roller Racer. I've got an appointment with Cate Imes tomorrow and I guarantee she'll set PRs in Chicago this summer after she incorporates the Roller Racer into her training plan. At 6' 10" and 235 lbs, PB...

I had the great pleasure of working with two-time Olympian, Shane Hammond a few weeks ago. He is one of the most humble, affable elite athletes I have ever known. And grocery shopping with Shane is a complete riot. Shane is built to lift. Maybe 5' 8" and well over 300 lbs, he has the long torso and short femur/tibia combo that are the dream of every weightlifting coach. Both Sage and I have longer femurs than this dude. And he's not just strong; he's also powerful and flexible. Take a gander at the calf musculature and squat positions.

Congrats to The Thin Man for making the USVBA Youth Continental Team (alternate for the A2 Team)! He still has much work to do, but has the long-term perspective in his head. Filling out that now 6' 8" frame and creating powerful, coordinated movement in a new playing position has been challenging, especially since the high school season has started. We had put a solid 10 lbs on him, but that melted away with the high school practice schedule. More calories, more calories. He is only a junior, so the hormones will kick in at some point. I am very proud of him for getting in three one-hour lifting sessions each week (before practice), so he can maintain the strength he has gained since last September. Here is a video of The Thin Man first learning the front squat/push press combo back in November. This is one of the staples in his program, along with bodyweight squats, hex bar deadlifts, single leg squats, multi-directional lunges and step ups. How many 6' 8" d...

If you have never seen or heard of the the movie "Visions of Eight" you are in luck. Some wonderful person appears to have put several segments of the movie, which is seriously out of print, up on YouTube. This is a fantastic documentary of the '72 Olympic Games in Munich, as captured by eight different directors. I have embedded the part on weightlifting, "The Strongest," for you. It was directed by Mai Zetterling , the only female of the eight. Hard core weightlifting fans will recognize the superheavyweights that are featured. Which athlete was a librarian for his day job? Would love to hear your thoughts and comments. Anyone figure out the gender of the blonde? Anyone able to "duck hop" like the dude at the beginning? I find this segment to be very different from any other sport movies. Simply fascinating and wonderful. If you can score a copy of the whole movie, I highly recommend it.

Danica Rue busts out a 120 jerk at the 2005 National Championships. You don't see her shrugging up, do you? But you can be damn sure her shoulders are "active." Photo by Bruce Klemens. The shoulder is a marvelous thing. Designed for maximal mobility for our bipedal, upright selves, it lacks the bony stability of the hip. Thus, it relies on active (muscle, tendon) and passive (ligament, joint capsule) structures around the joint to provide maximal stability with the overhead lifts; there is no ball/socket mechanism to rely upon. For the upper body to receive heavy overhead loads, we need to optimize the shoulder position to support not only the weight, but also put the wrist and the elbow in a strong, safe position. This is especially important in the snatch, with the wide grip. At a weightlifting meet, you'll hear coaches yell "push" or "reach" to their athletes. The athlete must aggressively resist the downward forces of gravity and barbel...

A few weeks ago, the papers and sportscasts were all abuzz with what high school football players signed where. In my world, the most important signing had nothing to do with football; it had everything to do with academic excellence, character, determination, duty, honor and country. Hats off to my friend Charles Gerber on being nominated by and accepted by the United States Military Academy at West Point. And kudos to Jill and Geoff Gerber for bringing up a terrific young man. Let the training for Beast Barracks begin!

If you don't know Steve Cotter, you should. He is a wealth of knowledge and he walks the walk. This Tea Cup Shoulder Mobility Exercise is outstanding for anyone, particularly Crossfitters and weightlifters. Sagittal plane barbell junkies need dynamic mobility work like this.

Thanks to Mike Manning and all of the people at Harbor City Crossfit in Melbourne, FL for a fantastic weekend of learning and fun.

This is a cool time-lapse video of a 9 month old interacting with his environment. Pretty mobile for a non-ambulatory organism. And just dang fascinating to watch a tiny human build the foundations of physical strength and health. ( via BoingBoing )

The New York Times has a great article on Pat Summitt.

I am looking forward to participating in the 2009 GAIN Apprentorship . This is a tremendous opportunity to interact with and learn from some of the best in the field of athletic development. I first heard Vern Gambetta speak in 1998. He has had a profound impact on my development as a physical therapist, coach and an athletic development professional. I highly recommend this unique professional development opportunity. And I'm psyched that I'll finally meet Joe P. in person!

For The Thin Man (hey, it's in French), The Ab God, PB&J, The Big Red Machine and all my Crossfit Vally Park friends. One of my all-time favorites, the Werner Gunthor training video, is on YouTube. The graphics, music and hair are awesome; the content is priceless. Get strong, but make sure you learn to effectively apply it. The devil is in the details. Check out this segment (part 2). The best part starts at about 5 minutes in. Make sure you click through and watch the other three parts as you have time.

Tastes great or less filling? Shimano or Campy? Mac or PC? iPhone or Crackberry ? Kirk or Picard ? Teach the double knee bend or not? As long at there are humans, there will be debates. And some people just get really fired up over certain issues. It's okay, as long as things are kept civil and the discussion is about the facts and doesn't degenerate into value judgements, personal attacks or whining. Is there a one true way ( OTW ) to lift a barbell off the ground? Probably not. When human biomechanics and sport technique are involved there will always be some freak who defies conventional wisdom. Are there some best practices? Most people would probably say yes. Are there different approaches that are effectively used by various coaches and athletes? Yes. For those interested in the particulars (especially pulling styles) of the quick lifts and the power lifts, let me suggest you peruse Dr. John Garhammer's web page of selected publications . In par...

For those of you who enjoyed the January 5 post, here is the full lift by Jake Johnson, from two views. What do you notice about the lifter's starting position? Where is the barbell in relation to his foot? What happens as the barbell comes off the floor? P.S. See Jon, he receives the bar below parallel. That's what you have to do to lift weights greater than double-bodyweight.

If you ever need cassette tapes converted to MP3 files, Reclaim Media does a great job. And remember, you might not score a bunch a points every night, but you can always play good defense, fight for rebounds and make your free throws. Hard work and sound fundamentals will eventually pay off.

When a weightlifting coach talks about "pulling under" or "shrugging down" against the bar, this is what s/he is talking about. Not a skill many other athletes need to learn, but one of the most important skills for the competitive weightlifter. Note the feet remain in contact with the platform as the barbell continues to move upward and the athlete begins to move down. This particular lift was a successful 155 kg clean and jerk by Jake Johnson (69 kg) at the 2007 National Junior Championships.