This past weekend I had the opportunity to attend a course put on by 70sbig.com. This is a website run by Justin Lascek and focuse on weightlifting and powerlifting. He wants his readers, and the general population, to get strong and powerful. If you need an example of what it means to be 70’s big then look into Ricky Bruck. These guys were big and strong, and were picking up really heavy things long before Men’s Health made us all concerned with 6-minute abs and 4% body fat. These guys didn’t spend time curling in front of the mirror, they used a steel work ethic to hone their technique and lift amazing weights in pursuit of becoming stronger and more powerful. In the attempt to bring their results to the masses, the programming and support information on 70sbig is seriously legit. It comes with a deep physiological understanding and lots of clinical and practical research.
First, a big thank you to Fury for sending our staff to various continuing education courses and keeping us on the leading edge of fitness. The course I went to covered two days. Day one went over the Back Squat, Deadlift, Shoulder Press and Power Clean. We covered mobility prep, technique and some modifications for different situations. Day two was a very comprehensive lecture on programming and structuring a regimen with each of these movements. The focus of this course was on using the best technique and wisest programming to gain as much strength as possible.
Olympic lifting is important to our programming at Fury and its carry-over to other areas of fitness and sport are unquestionable. But if you want to apply speed and power to the bar for a snatch or clean and jerk then you need a base level of strength and anatomical structural readiness first.
These 4 lifts are the foundation for establishing that strength. If your posterior chain (the muscles on the back of your body), hips, shoulder girdle and trunk can move and hold strong under the weight of a mountain, then you know you have the base strength to begin to apply speed and agility to the bar.
How do you get stronger? It starts with being mobile. If you can’t get into the bottom of a squat or hold your hands overhead, then you cannot be strong in those positions. Next, you need lots of time under heavy loads. Heavy may be different for you than for someone else, but you need to do get used to being under, or pulling on, a heavy bar. 5 sets of 5 repetitions is hard, really hard. You won’t get stronger until you are willing to bear down and grind through really heavy sets. Once you are ready to attack the bar, true strength comes through consistency; coming back to that bar regularly and whipping it into submission every time. We may not all have the potential (or youth) to be professional power or weight lifters, but you can do your best at being as strong as possible. Rest assured, Fury will work tirelessly to make you as strong and powerful as you are willing to make yourself.
If you are interested, here is a link to short video taken at the course. One of the instructors, Chris Riley, is a big time power lifter. He has a 320kg deadlift and a 300kg squat. He used Saturday as a training day and we got to see him work on some heavy singles at 80-90% of his 1RM. This is an impressive 620 pound squat. …at full depth.