Will Weightlifting be Dropped from the Olympic Games?

A January 22, 2019 press release from the International Weightlifting Federation (IWF) revealed six doping violations from the 2018 IWF World Championships, all involving Thai athletes.

These doping violations come at a pivotal time for the sport.  In June 2017, International Olympic Committee (IOC) president Thomas Bach told reporters:  “The IWF has until December 2017 to deliver a satisfactory report to the IOC on how they will address the massive doping problem this sport is facing.”

Since June 2017, the IWF has taken several measures to clean up the sport.  Most notably, in October 2017, the IWF banned nine countries–Russia, Armenia, Ukraine, Belarus, Azerbaijan, Moldova, Turkey, China and Kazakhstan–from participating in international competitions for twelve months.  The countries, referred to as the Tbilisi Nine, incurred three or more positive results from the retesting of frozen samples from the Beijing 2008 and London 2012 Olympic Games.

The Tbilisi Nine were punished with a one year ban for having three or more positives across two competitions.  Thailand had six positives in a single competition.  With a delegation of 19 athletes, Thailand’s doping violations amounted to a 32% doping rate amongst their athletes.

The first two of Thailand’s World Championships positives were announced on Dec. 23: women’s super-heavyweight bronze medalist Duanganksnorn Chide (above) and 17-year-old Teerapat Chomchuen, the only male among the six. The other four, named by the IWF on January 22, are reigning Olympic champions Sopita Tanasan (48kg) and Sukanya Srisurat (58kg), plus Thunya Sukcharoen and Chitchanok Pulsabsakul. Photo credit: Tim Scott, Lifting.Life


The ban on the Tbilisi Nine sent a clear message to the weightlifting community that countries with athletes who dope will be punished as a whole.  Nothing less than a one year ban for Thai weightlifters should be accepted by the community.  In fact, greater punishment is warranted in Thailand’s case.  The astounding number of positives suggests systematic doping, an act that resulted in Russia’s removal from the 2016 Rio Olympic Games.  In addition, Thailand’s doping occurred after the ban on the Tbilisi Nine, suggesting that a one-year ban is not enough to deter countries from doping.

Interestingly, the 2019 IWF World Championships are slated for September in Pattaya, Thailand.  To assure the IOC that weightlifting is standing strong against doping, the IWF should relocate the 2019 IWF World Championships, ban Thailand from participating in the sport for at least a year, and completely remove them from the 2020 Olympic Games.  Anything less may jeopardize weightlifting’s presence as an Olympic Sport.

Photo Credit: Lifting.Life

Is Weightlifting Cleaning Up?

For many years, the sport of weightlifting has been fraught with instances of illegal drug use, a.k.a. doping.  Clean athletes stood on the sidelines as their drug-enhanced counterparts took home the medals and glory of championship titles.  Cynicism abounded in the United States.  No one believed that U.S. athletes could bring home medals because of athletes–and countries–who flagrantly violated anti-doping policies.

In recent years, the International Weightlifting Federation (IWF) has stepped up its measures to clean up the sport:

  • In June 2017, International Olympic Committee (IOC) President, Thomas Bach, warned that weightlifting may be excluded from the 2024 Olympic Games if it did not provide a satisfactory report to the “massive doping problem” by December 2017.  IOC president Thomas Bach told reporters:  “The IWF has until December 2017 to deliver a satisfactory report to the IOC on how they will address the massive doping problem this sport is facing.”
  • The IWF subsequently implemented the IOC’s recommendations to clean up the sport, including introducing a new Anti-Doping Policy and securing WADA compliance.
  • In December 2017, the IOC acknowledged the IWF’s efforts but determined that the status remained unchanged, and that the sport’s inclusion in the 2024 Olympics was “subject to the IWF further demonstrating that it has fulfilled certain conditions.”
  • The IWF has continued to take measures beyond those recommended by the IOC, such as new bodyweight categories and a new Qualification System designed to reward nations with a history of clean weightlifting.  In addition, the IWF partnered with USA Weightlifting and USADA to provide worldwide anti-doping education to weightlifters.
  • In June 2018, the IOC again revisited the matter of inclusion in the 2024 Olympic Games and again determined that weightlifting’s inclusion was still pending review.

So, is the sport actually getting cleaner?

The 2018 IWF World Championships, held in Ashgabat, Turkmenistan, November 1-10, displayed plenty of evidence that the sport is, in fact, cleaning up:

Rainbow of Representation on the Podium: The podium was not dominated by a handful of countries. Of the 30 medals contested in the Men’s sessions, 17 of these medals went to different countries.  Only five countries took home multiple medals, with only China (9 medals) taking home more than two Men’s medals.

On the women’s side, athletes from 13 different countries were represented on the podium.  Only four countries took home multiple medals, although China (10 medals) and Thailand (6 medals) each took home a large number of Women’s medals.

In comparison, only 15 countries were represented on the podium in the Men’s sessions of the 2015 World Championships, and only 9 countries were represented in the Women’s sessions.

Guangzhou, China is home to over 13,000,000 people.

China took home 19 of the 60 total contested medals, or 32% of the medals, at the 2018 World Championships.  This sounds like a disproportionate share.  However, when you consider that 25% of the world’s population lives in China, China’s medal haul does not seem out of line.

Performance of the Tbilisi Nine.   In October 2017, the IWF banned nine countries–Russia, Armenia, Ukraine, Belarus, Azerbaijan, Moldova, Turkey, China and Kazakhstan–from participating in international competitions for twelve months.  The countries, referred to as the Tbilisi Nine, incurred three or more positive results from the retesting of frozen samples from the Beijing 2008 and London 2012 Olympic Games.  None of the nine participated at the 2017 World Championships in Anaheim.  All nine countries, however, participated in the 2018 World Championships in Ashgabat, Turkmenistan.

In a December 11, 2018 article by insidethegames, Attila Adamfi, director general of the IWF, pointed out some interesting points of performance from the 2018 World Championships in Ashgabat:

Apart from China, the “Tbilisi nine” showed a marked drop in performance in the recent IWF World Championships in Ashgabat, Turkmenistan, which is seen as an indicator that the IWF’s tougher stance on doping is working.

Adamfi called Ashgabat “a milestone event” and said, “It is interesting that more than half of the athletes from the nine did not even make the A Groups, with 64 of 122 in the B, C and D Groups.”

He said there was “a clear distinction between China and the rest” based on their doping record of only two positives since 2011, the evidence of which “suggests their recent success was not supported by doping”.

“Take out China and look at the other eight,” said Adamfi.

“Azerbaijan, all seven athletes in C or D Groups, not even one in B.

“Out of 20 in Kazakhstan’s team, 12 in B and C Groups, and only two medals in total.

“Their role was more realistic, their performance level much more equal to the others.”

Lower Posted Totals from Tbilisi Nine Athletes.  Excluding China, fourteen athletes from Tbilisi Nine countries competed in both the 2015 and 2018 World Championships.  Of these fourteen athletes, only four posted higher totals in the 2018 World Championships.  The other 10 athletes posted lower totals in 2018 than in 2015.

Of this group, the average decrease in total weight lifted for Men was 3.8%, and the average decrease in total weight lifted for Women was 5.3%.  This decrease suggests cleaner athletes with more realistic totals.

Artem Okulov secured Russia their first of two medals of the 2018 IWF World Championships. Photo Credit: Mahassen Hala Paiva @liftinglife

Fewer Medals Claimed by Tbilisi Nine Athletes.  Again excluding China, Tbilisi Nine athletes claimed 29% of the Women’s medals at the 2015 World Championships but only 10% of the medals in the 2018 World Championships.  Similarly, these countries took home 42% of the Men’s medals at the 2015 World Championships but only 23% of the Men’s medals at the 2018 World Championships.

What does this mean for youth weightlifters?

It appears that weightlifting is cleaning up!  This is encouraging for all youth lifters and their coaches.  It gives us all hope that hard work will pay off.  Do your part to keep the sport clean by familiarizing yourself with the material on the U.S. Anti-Doping Agency website and checking all of your supplements–including protein powders and vitamins–for banned substances.

Cover Photo Credit: Ryan Paiva @liftinglife

Lessons Learned from the Youth Olympic Games

In October 2018, Peyton Brown and Jerome Smith traveled to Buenos Aires, Argentina to represent the United States at the Youth Olympic Games. Both athletes delivered outstanding performances, with both placing higher than any U.S. athletes have ever placed at the Youth Olympic Games.

Peyton Brown (58 kg), age 17, earned a bronze medal making her the first American to bring home a medal at the Youth Olympic Games. She totaled 186kg with a 85kg snatch and a 101kg clean & jerk. Photo Credit: USA Weightlifting


Jerome Smith (69kg), age 17, finished 4th with a best snatch of 127kg, best clean & jerk of 155kg and total of 282.

Jimmy Duke, personal coach of Jerome Smith, shares the highlights and challenges of the Youth Olympic Games:

The Youth Olympic Games was a really cool experience. It was incredible to see an Opening Ceremony that was for my athlete. It was cool to see all of these buildings that had been constructed just for this event and know that my athlete would be a part of it.

The 2018 Youth Olympic Games had a lot of cool firsts. For starters, the opening ceremony was held in an open town square, not in a stadium. The Games were free to the public; you just had to wait in line. It was great to see the Argentine government compensating their people for the inconvenience of the Games by offering free admission.

The Games, however, presented some challenges for Coach Duke. Specifically, the United States was given a single coach credential, which was not transferrable. Coach Brown, Peyton’s personal coach was given the credential, putting Coach Duke in an interesting position:

The experience that Jerome and I had was different because I was not a credentialed coach. After Jerome got off the airplane, they took him off, and I had to find a taxi and go to my own hotel.  Things were made even worse by the fact that Jerome’s phone froze while we were on the trip, making it impossible to text or message him.

The Games were very spread out through the city of Buenos Aires, with some of the events even taking place outside the city. Fortunately for the weightlifters, the competition venue was only about a quarter-mile from the athlete village, and a shuttle bus transported athletes from the village to the venue.

It was a little more difficult for me. Since I was not credentialed, I could not go to Jerome’s training sessions or coach him at the event.

From this experience, Coach Duke learned some valuable lessons:

Prepare Your Athlete to Compete Without You.

As much as every coach wants to be at every competition with his athletes, this is not realistic. Says Coach Duke:

I love Jerome to death, and I’ll be at every single event that I can, but there will come a day when I can’t be at an event, and he will have to compete on his own. He needs to be okay with it. At the end of the day, your athlete must be able to make the lifts, with or without you.

To help Jerome prepare, Coach Duke began with a frank discussion:

Jerome and I went to a weightlifting camp in August. This was when I found out that there was only one weightlifting credential, and that I would not be getting it. I talked to Pyrros [Dimas], who had worked with Jerome several times in the past. Pyrros assured me that he would be there to coach Jerome. Before we left the camp, Pyrros and I sat down with Jerome and let him know what would be happening. I think this helped Jerome mentally prepare long before the competition.

Prepare Everything Before the Competition.

I wanted to mitigate as many issues as possible before the competition. I spent a lot of time before the competition going over things in my head to ensure that Jerome had all of the things he needed. Also, Jerome had already done all of his heavy training before we arrived. I gave David Brown [the team leader] and Pyrros the workouts, and they followed my plan in the training hall with Jerome.  Jerome competed on the fourth day of the games.

Get Credentialed!

For Coach Duke, credentialing was a major issue. Without it, he could not coach his athlete either in training or the competition. It was difficult for Duke to even get into the venue to watch Jerome compete because of long lines. Says Duke:

Getting the lowest level credential was almost impossible by the time the Games started. If someone had told me in advance, I would have volunteered just to get a credential. Interestingly, one man with a credential said that he would trade me his credential for my USA Weightlifting jacket. While it was an enticing offer, I declined.

Coach Duke advises coaches of potential 2020 Olympic athletes:

If you think you have someone eligible for Tokyo, fill out a volunteer application with the IOC [International Olympic Committee]. If you want to be in the back with your athlete, fill out the paperwork and take it seriously.

My biggest piece of advice: Don’t bother the IOC and don’t complain. If you are not willing to get credentialed by the IOC, expect to be disappointed.

Ultimately, Jerome pulled off a stellar performance, making five of his six lifts, and Coach Duke could not be prouder:

Even though I sat on the sidelines, it was a brilliant experience. Jerome competed great. He had some adversity in the warm up. He pushed hard, though, and did fantastic. I was so proud of him. At the end of it, Jerome was asked by an interviewer how he felt about placing higher than any American had ever placed in a Youth Olympic Games. Jerome responded, “I made 5 out of 6 lifts. I don’t really care how anyone else has done before me.” I gave the interviewer the same answer. It wasn’t about anyone else, it was about Jerome.

If you have done your best, you should be proud of your performance. Jerome understood that. As a coach, this made me very proud.


Hand Care for Young Lifters

New lifters often regard ripped hands as evidence of their hard work, proudly displaying them in social media posts or parading them around the gym for everyone to see. More experienced lifters, however, know that damaged hands just slow you down. When the hands are torn or tender, barbell work becomes painful and difficult to sustain.

To keep the Gains Trains rolling, prioritize hand care just like you prioritize nutrition, sleep and training. Here are a few pointers to improve your hand health:

Keep the Hands Clean. Wash your hands before training to keep germs from spreading in the gym, especially if you share equipment with other lifters. Wash your hands again after training to remove the chalk. Magnesium carbonate, a.k.a. chalk, dries out the hands, making it a fantastic solution for sweaty palms during weightlifting. If it stays on the hands for hours, though, it can lead to chapped or cracked skin.

Shop in the Foot Care Aisle. The hand care aisle of your local store will not carry the products you need for your hands. Why? A weightlifter’s hands are like the average person’s feet—full of rough skin and callouses.

Instead, proceed to the foot care aisle and look for . . .

  • Callous Softening LotionRips occur when the top layer of skin shears away from the bottom layer. Large callouses can get caught on a moving barbell, ripping off the skin. Callous softening lotion can be used with a file to manage callouses, either completely removing them or filling them flat so they do not catch on the barbell.


  • Rough File: Foot files range from tools that look like large fingernail files to ones that look like cheese graters. Avoid the more aggressive “cheese grater” files; they may take off too much skin or make your hands bleed if used too frequently or aggressively.

  • Pumice Stone: Pumice forms when hot lava mixes with water and hardens.  The porous, abrasive pumice stone is great for removing excess dry skin.

Shower Smart. Each time you shower, spend a couple of minutes scrubbing your hands gently with the pumice stone. This should remove the roughest patches of skin.  Allow your pumice stone to dry between uses so that bacteria does not grow in the pores.  Over time, the stone will wear down, and you will need to replace it.


Moisturize and File. About once a week, use your callous softening lotion and file. First, apply a thick layer of softening lotion and give it about 5 minutes to absorb. Next, use your file to sand down any thick layers of skin. Pay special attention to the areas where you normally rip.


Tape. If your hands regularly rip in the same spots, such as your thumbs or fingers, tape up the problem areas before your workouts to give them an added layer of protection. Regular athletic tape will suffice, but many lifters prefer stretch tape because it sticks to itself and not to the skin, and it has a padded feel.

Feature Athlete: Seth Tom

Seth Tom is our latest featured athlete!  Seth is a 16-year old weightlifter from San Francisco, California who currently competes in the 55 and 61 kg weight classes.   Seth won the championship title in the 56-kg weight class (16-17 age group) at USA Weightlifting’s 2018 Youth Nationals in Grand Rapids, Michigan in June 2018.

When did you get started in this sport?

I started lifting 8 years ago (2010) when I was 8 years old.

What (or who) got you started?

My sister attended Abraham Lincoln High School where my coach was a teacher. My coach, Kevin Doherty, ran a strength and conditioning camp with Olympic weightlifting. Kevin and other coaches brought me and my siblings into the weightroom and taught us.

What do you enjoy most about weightlifting?

One thing I enjoy about this sport is the community. I enjoy being around people of all ages and becoming real close friends. I also enjoy the feeling. It’s one of the best feelings to finish your last lift in a competition, whether it’s a miss or make.

What does your current training routine look like?

I train at Abraham Lincoln High School in San Francisco, California. I train about 2 hours a day 5 times a week with many people of all ages. From kids in elementary school to people as young as 70 years old.

What one or two things do you currently do in your training that has been impactful?

One thing is technique work. My dad told me, “They may be bigger than you but you have better technique. People with good technique will always win.”

Another thing is lots of strength work. For example squats or accessories.

What are your proudest weightlifting achievements?

My proudest achievements were being able to compete at the 2017 Youth World Championships on my birthday, winning my first National Championship and breaking a few American Records.

What is your diet like?

Eat as much as I can but not too much junk food.

Who do you look up to in the sport? Why?

I look up to my friends both on my team and others that are not. Seeing them progress throughout the sport always motivates me to do better.

What friendships has this sport brought your way?

It has brought friendships of all kinds. It’s brought me friendships with younger people, older people, the same age as me and people all over the country.

What qualities do great coaches possess?

Coaches can have many great qualities but one I like is being friendly. I like my coaches because they are my friends and know me well.

What is the best advice you’ve ever received?

Don’t think.

What characteristics do you strive for?

I strive to be confident and humble.

When you have random free time, how do you spend it?

I enjoy playing basketball, eating, playing video games or sleeping.  

If you could master anything (besides weightlifting), what would it be?


What have you learned from weightlifting that helps you in other parts of your life?

Weightlifting has taught me how to be passionate and to work as hard as I can.

The last time you were knocked down (or discouraged) in this sport, how did you get back up?

I learned from my mistakes and kept moving forward.

Where does your strength come from?

My strengths come from my teammates because they keep me motivated.

What are your weightlifting goals?

I want to be the best I can be and especially be happy.


Combatting Perfectionism in Weightlifting

I recently observed an athlete perform 20 power jerks, 10 split jerks, 25 clean and jerks, 6 minutes of plank holds, and then finish by completing 120 dumbbell thrusters at 60% of bodyweight.  All of the athlete’s work was technically sound, and the athlete made no misses despite going up to 90% on the clean and jerks.

Even so, the athlete was not happy at the end of training.  The athlete bemoaned the fact that it took 15 minutes and 10 seconds to complete the thrusters, when it should have only taken 15 minutes.  The athlete denied himself the satisfaction of completing a rigorous workout by fixating on what he could have done better.

Perhaps you have this problem, too.

Do you regularly think . . .

  • Nothing good comes from making mistakes.
  • I must do things right the first time.
  • I must do everything well, not just the things I am good at.
  • If I can’t do something perfectly, there is no point trying.

Or do you often . . .

  • Have difficulty completing work on time because you are so concerned about getting one task done perfectly?
  • Refuse to take credit for doing well because there is always something more you could do?

If so, perfectionism might be something you want to work on.

Wesley Cravy, head coach of Pivotal Weightlifting Club in California and Applied Sports Psychology consultant, shares his insights on helping weightlifters who struggle with perfectionism:

What is perfectionism?

Perfectionism is a personality style characterized by striving for flawlessness and setting excessively high performance standards accompanied by tendencies for overly critical evaluations of one’s behavior.

Why is perfectionism so bad?

  • Striving for perfection can increase anxiety and decrease self-confidence.
  • Perfectionism can trap you in an unhelpful cycle of thoughts, physical sensations, emotions and behavioral impulses.
  • Perfectionists are often LESS successful than non-perfectionists because the fear of mistakes makes it hard to be creative, innovative or open to new ideas.

As a weightlifter, perfection is not realistic, nor is it necessary!  Technical proficiency makes it easier to lift a heavy barbell, but it is not evaluated in competition.  An ugly lift will get three white lights just as easily as a beautiful lift–assuming both lifts comply with the rules of the sport.

What can I do to control my perfectionism?

 Take a day-by-day approach.  Let go of the need to be perfect and simply strive to do better each day.

Keep a training journal.  At the end of each training session, take note of the positive attributes of your session. If it was a terrible day and 80% felt like 100%, record your resilience and ability to push through even though you were clearly fatigued.  In your notes, make positive comments on what you want to focus on when you revisit the training day the following week.

Be flexible and realistic.  You will rarely train under perfect circumstances.  When you can’t hit the percentages designated in the training plan, make adjustments and just keep working.  Time spent training will make you a better weightlifter regardless of whether you follow your training plan exactly.

Celebrate your victories.  Suppose your goal for a competition was to take home a first place medal.  You didn’t meet this goal, but you still went 6-for-6 or made a new personal best on one of your lifts.  Take satisfaction in your performance!

As a coach, how can I help my athletes who struggle with perfectionism?

Utilize Imagery.  Imagery is the use of images to visualize or enhance performance.  It activates the same neurophysiological pathway as physical exertion.  Imagery does not guarantee success, but it clinically shows an increase in performance and is used by professional athletes to immediately combat anxiety.

How do I use imagery with my athletes?

  1. Use imagery in training sessions.  Imagery is a learned skill and will not produce the desired result if applied for the first time in competition.
  2. As your athlete is performing a dynamic warm up, encourage the athlete to take 3 minutes to visualize the barbell warm up and any exercises the athlete will be performing that day.
  3. As the athlete enters the pre-competition phase, a nightly visual walk through of the event should be done. The athlete should visualize the upcoming event from warm up to last lift.  The athlete should see, smell, feel and reflect a confident positive analysis of the event. This is best done after a 3-5 minute breathing/relaxation technique. Once thoughts become cloudy, distracted, or negative, cease the exercise and use positive words to end the session.
  4. During warms up, both in training and competition, keep the visualization short–around three minutes.  You don’t want to completely eliminate the athlete’s anxiety.  Somatic anxiety is actually helpful to an athlete’s performance. Symptoms of somatic anxiety include experiencing butterflies, sweating, heavy breathing or an elevated heart rate.  Visualization is intended to combat cognitive anxiety, which includes negative thoughts, feelings of apprehension or nervousness.
  5. At competition, encourage your athlete to focus on the current task and only that.  The athlete should focus on visualizing the current lift.  When that lift is complete, the athlete must erase the last lift and focus completely on the next lift.

Take a problem focused avoidance approach.  When you see your athlete becoming overwhelmed, encourage the athlete to block out everything except for the task at hand.  This is especially critical at competitions when an athlete misses a lift.  You must help the athlete put the missed lift behind and focus on the next lift.  Focusing on the last missed lift will only facilitate a decline in performance.

Help your athlete keep perspective.  You know your athlete’s numbers and abilities.  Don’t let other competitors rob your athlete of feeling satisfied at a competition.  Enter the competition with a game plan.  Execute the plan.  And then leave satisfied, knowing that you accomplished your goals.

Cover Photo by Viviana Podhaiski of Everyday Lifters.










Preparing for Youth Nationals

Youth Weightlifting Preparing for Youth Nationals - Pic 1

After preparing my son for five USA Weightlifting Youth Nationals, I have become an expert—not because I have done so many things right, but because I have done SO. MANY. THINGS. WRONG.  Let me spare you the agony of my mistakes—

Daytona Beach.  The mere mention of this city sends shivers down my spine.  Daytona Beach is home to beautiful beaches, a world-renowned race track, and one of my worst nightmares.

It all began when my son, Hutch, qualified for the 2014 Youth National Weightlifting competition.  Hutch had worked hard, and we were excited to travel to Daytona for his first big competition.  In planning the trip, I knew I would be traveling with all three of my children, so I wanted to make the trip as cost-effective as possible.  With the competition on Friday morning, I purchased tickets for a Thursday flight.  I didn’t want to arrive too early—that would mean more money spent on rental cars, hotel rooms, and food.

Due to a flight delay, our plane arrived in Daytona Beach at 9:00 PM.  By the time we got our rental car and drove to our hotel, it was 10:30 PM.  I arrived at the hotel to discover that our discount accommodations were shared by a number of partygoers loudly enjoying the beach outside the hotel.  We were exhausted, however, and attempted to sleep through the night.

Hutch’s weigh-in was from 7:00 to 8:00 AM.  To allow the kids to sleep as long as possible, I set the alarm for 6:00 AM.  At 6:30, we zipped through the hotel breakfast buffet, and left the hotel to drive to the venue, which was a mere 15 minutes away according to the Google Maps directions I had printed off.  Unfortunately, I turned the wrong direction out of the parking lot and didn’t realize my mistake until I had driven 30 minutes—in the wrong direction!

When I finally stopped to ask for directions, a kind man explained that I was about an hour away from my destination and that I could not possibly make it by 8:00.  I had an ungraceful panic attack, which was witnessed by my children, who then started crying because they were scared by my reaction.  I quickly turned the car around and sped to the venue, possibly breaking a few traffic laws along the way.

As I approached the venue, I still couldn’t locate it.  The competition was at a school that was tucked away in a residential setting.  After several frantic phone calls to Hutch’s coach, I located the venue.  I sped to the curb, yanked Hutch out of the car and ran to the weigh-in.  I then realized that we had left his identification documents in the car . . . back to the car.  Hutch made the weigh-in cut-off by SIXTY SECONDS.

I heaved a sigh of relief and handed Hutch his breakfast, which consisted of some muffins we had brought from the hotel’s breakfast buffet.  Minutes later, Hutch’s coach called him into the warm-up area to begin warming-up.  Breakfast would have to wait.

As Hutch walked back to the warm-up area, he asked me to get his gym bag out of the car.  I looked.  I couldn’t find it.  In our haste to leave the hotel, we had left his bag—complete with singlet and shoes—in the breakfast room at the hotel.  Hutch entered the warm-up area wearing shorts, a t-shirt, and Crocs.  I sped back to the hotel for his bag.

Fortunately, the story ended well.  I was able to retrieve the bag, and Hutch strapped on his weightlifting shoes just moments before walking onto the platform for introductions.

From this experience, I learned a few things that will make your experience much less stressful:


  • Arrive 24 hours early. Arriving 24-hours early—not the night before—will give you time to acclimate to the city and find the things you need.


  • Stay in one of the event hotels. USAW contracts with hotels to provide a discount rate and transportation, when necessary, to the venue.  You’ll be less likely to get lost traveling to the venue if you stay in one of the event hotels.  Plus, you’ll be more likely to have considerate neighbors when it is time to sleep.
  •  Visit the venue the day prior. Actually travel to the venue so that you know exactly where everything is located—the weigh-ins, the warm-up area, and the platforms.


  • Check weight on the scales. You might be surprised to learn that your home bathroom scale is not that accurate.  Do a pre-weigh on the official “check scales” the day prior to avoid unpleasant surprises on competition day.


  • Put your important documents where you’ll remember them.  You will need identification at weigh-ins (a passport or birth certificate).  Don’t leave home without one of these!


  • Pack extra everything: socks, underwear, singlets, shoes . . . okay, I realize most people don’t own extra weightlifting shoes, but pack extra of everything else if you have them.


  • Know your child. Bring any comfort items your child needs in competition.  For instance, your child may have a favorite pair of socks or a favorite candy bar or he may need headphones to block out the noise of the other competitors.  Make advance preparations for these things.


  • Plan your meals. Before you arrive at Nationals, have a plan for the food your child will eat.  You don’t want to spoil your child’s hard work by sending him onto the platform fueled with greasy pizza from dinner and “whatever was on the hotel breakfast buffet.”  Bring foods that will help your child perform well.


  • Arrive early to the weigh-in. Weigh-in times are an exact component of the competition.  If weigh-ins begin at 8:00 and end at 9:00, with lifting beginning at 10:00, you will not be allowed to compete if you show up to weigh in at 9:01.

NOTE: Arriving early will ease your stress levels, but it will not put you at the front of the line for weigh-ins.  Names are called from a list.  However, if you are not present when your name is called, you will go to the “back of the line” and weigh-in after the rest of the lifters who were present.


  • Feed your child as soon as the weigh-in is complete. There are only two hours between the beginning of the weigh-in and the start of the weightlifting session.  Eating early allows food to settle before warm-ups begin.


  • Don’t  feed your child too much. Your child will be hungry after potentially skipping a meal before weigh-ins.  Provide some healthy foods that your child likes, but resist the urge to “make up” for the lost meal.  There will be time for a big meal after the competition.


  • Bring some sugar.   I said it.  Normally I’m not a fan of sugary drinks and candy.  However, they do offer an energy boost during a competition.  Just don’t overdo it.  One sports drink and two or three miniature candy bars are plenty.


  • Relax! Children can sense your emotions and will mirror them.  If you are anxious, your child will get stressed, too.



  • Turn your child over to the coach and take a seat. You child and coach have worked hard to get to this point.  Don’t send confusing signals by trying to co-coach your child during the competition—unless you are also your child’s coach!


  • Be proud. Your child has worked hard to get to this competition.  Regardless  of the results, take lots of pictures and let your child know you are proud of them.

Finally, don’t worry if it’s not perfect.  As hard as you prepare, something unexpected will always arise.  Fortunately, kids are resilient and can perform well, even in adverse circumstances.  After all of the mayhem in Daytona Beach, Hutch still pulled out an outstanding performance and managed three national records and a first place finish.  Thank goodness for good coaching (Boris Urman) and miracles!





Should I Go To Youth Nationals?

With Youth Nationals a mere five weeks away, and a registration deadline of May 17, 2018, it is time to make a decision: Go to Youth Nationals or Not?!

Participation in USA Weightlifting’s National Youth Championships, aka Youth Nationals, has exploded in recent years.  In 2017, around 900 youth athletes participated in the competition held in Atlanta, Georgia, making it the largest youth weightlifting competition in the world.

For some athletes, participation at Youth Nationals is a no-brainer.  Some youth weightlifters have been participating in the sport for years and look forward to the competition as a time to set new personal records, reconnect with old friends, and buy the latest weightlifting merchandise.  For newer athletes, however, questions remain:

  • Am I good enough to compete at the national level?
  • Will I fall apart under the pressure of such a big competition?
  • Will I embarrass myself in front of a huge crowd?

For parents:

  • Is it really worth the money to attend this competition?

For coaches:

  • Do I have enough experience to coach my athlete in such a large setting?

I spoke to Coach Wes Cravy of Pivotal Weightlifting Club in Santee, California, and his first-time lifter, Teagan, about their decision to participate in the 2018 National Youth Championship.  If you are on the fence about attending this year’s competition, consider their approach:

Set aside your fears, and embrace the privilege.  At only 13-years old, Teagan, has participated in soccer, gymnastics, CrossFit and weightlifting.  She recently qualified for the 2018 National Youth Championships.  When asked about her decision to participate in the competition, Teagan responded:

It is a privilege to attend this competition.  If you have qualified for Nationals, don’t pass up the opportunity to perform on the big stage.  You have worked hard to get to this point.  Don’t take that away from yourself.

Welcome the opportunity to learn new things.  Although Coach Cravy is new on the weightlifting scene, he is not letting a national competition intimidate him.  Cravy says:

Competitions are the fun part for a coach.  They are the payoff for the long hours spent training.

As for being a new coach, Coach Cravy is not worried:

I like to learn from other coaches, but I don’t let their competition strategies interfere with what I am doing.  As a coach, you have to focus on your athlete and your plan.  Don’t worry too much about what others are doing.

Take a leap of faith.  Recently, Teagan made a tough decision to give up gymnastics training to focus more on weightlifting.  She really enjoys weightlifting and wants to see how good she can become once she devotes more time and attention to the sport.

Similarly, the decision to attend Nationals for the first time requires a leap of faith. It may be intimidating to compete against other youth athletes in front of a large crowd, but the feeling of accomplishment once your performance is complete will be that much more satisfying.  Your confidence will grow from the experience, and you will be more motivated to train harder.

Incorporate the competition into a vacation.  Weightlifting offers travel opportunities like no other sport.  Use the trip to Nationals as an opportunity to explore a new part of the United States. Experiencing a new city will create a great memories and inject future training with enthusiasm.  Teagan says:

I am excited about the experience and the travel that Nationals offers.  My favorite part about out-of-town competitions is staying in hotels.

For ways to enjoy Grand Rapids, Michigan once the competition is done, consider these ideas.

To register for USAW’s National Youth Championships, click here.

See you at Nationals!

Are You Doping?

Me?  Doping?  Of course not!  I don’t manipulate doctors for unnecessary prescriptions, buy from shady characters in dark allies, or even buy generic supplements.  I only buy brand-name supplements from reputable manufacturers at legitimate retailers.

If these are your thoughts, keep reading . . .

On March 29, 2018, Abby Raymond, a 14-year old weightlifter from Roselle, Illinois, was sanctioned by the U.S. Anti-Doping Agency (USADA) for consuming the illegal performance-enhancing drug, ostarine.  Ostarine is an Anabolic Agent that is prohibited under the USADA Protocol for Olympic and Paralympic Movement Testing, the United States Olympic Committee National Anti-Doping Policies, and the International Weightlifting Federation Anti-Doping Rules, all of which have adopted the World Anti-Doping Code and the World Anti-Doping Agency (WADA) Prohibited List.

How did a 14-year old athlete get her hands on ostarine?

On February 15, 2018, Raymond provided USADA with an out-of-competition urine sample, which tested positive for ostarine.  In the course of the USADA investigation, Raymond provided information on the supplements she used.

One of the products was tested by a WADA-accredited laboratory in Salt Lake City, Utah.  The testing results confirmed the presence of ostarine, although the label did not list ostarine or any known synonym on the Supplement Facts label.  The supplement was subsequently placed on USADA’s High Risk List – Supplement 411.

So … please … stop reading this article for a second, go to USADA’s High Risk List – Supplement 411and confirm that none of the supplements that you are taking are on this list.

As a result of the positive drug test, USADA rendered Raymond ineligible to compete for three months from the date the sample was collected.  Raymond was also disqualified from all competitive results obtained on and for three months subsequent to February 15, 2018, including forfeiture of medals won and records set at the American Open I Series (March 1-4, 2018) in Columbus, Ohio.

In determining the period of ineligibility, USADA applied the contaminated product rule set forth in its Code, which provides a substantial reduction in the period of ineligibility if the athlete can establish a reduced degree of fault or negligence for the violation and establish that the positive test resulted from use of the contaminated product.

USADA also considered Raymond’s age.  Brad Horn, USADA Communications & Media Relations Director, explained, “In all USADA cases where there is a strong evidence of contamination, the result is a significantly reduced sanction. The typical sanction range for an adult with a contaminated supplement is in the 6-9 month range.  This is the first contamination case we have had featuring a minor. Because of the athlete’s age, the slightly lower sanction length is warranted.”

If you think this could not happen to you, consider this–

An examination of the products placed on USADA’s High Risk List in 2018 include the following product claims:

  • No: Artificial flavors, colors, fillers, binding agents or synthetic ingredients.
  • Manufactured in an FDA Inspected Facility
  • 100% NATURAL

If you spotted a new, all-natural supplement line at your favorite store, with claims that the products would boost your performance, would you buy them?

You would likely research the products and ingredients.  If everything seemed to check out, you probably would buy the products.  You would have no reason to suspect banned substances in the products, and you certainly wouldn’t hire an outside laboratory to double-check the products’ ingredients against the Supplement Facts labels.

The moral of this story . . .

You can get punished for taking a banned substance even if it was a mistake!  Raymond received a three month sanction.  However, other athletes have received much longer sanctions for mistaken use of the same drug.  For instance, in  February 2018, a 33 year-old UFC athlete received a 9-month sanction from USADA for testing positive for ostarine from a contaminated supplement.  Will you get a three month sanction for making the same mistake?  Don’t count on it.  USADA evaluates the circumstances of each situation independently, and you may not be so lucky.

How do I prevent this from happening to me?

Examine the supplements you are taking.  Are you very, very, VERY sure they contain no banned substances?  You may think you are protected by the Food and Drug Administration (FDA), a government agency that protects the public health by assuring the safety of our food supply.  The FDA, however, regulates dietary supplements under a different set of rules than conventional foods.  Per the FDA website:

The [FDA] does not analyze dietary supplements before they are sold to consumers. The manufacturer is responsible for ensuring that the “Supplement Facts” label and ingredient list are accurate, that the dietary ingredients are safe, and that the content matches the amount declared on the label. FDA does not have resources to analyze dietary supplements sent to the agency by consumers who want to know their content. Instead, consumers may contact the manufacturer or a commercial laboratory for an analysis of the content.

If I can’t rely on the FDA to keep me safe from banned substances, who can I trust?

You are liable for what you put in your mouth.  Period.  Only use stuff you trust.  This is easier said than done, though.  How are you supposed to only use “stuff you trust?”  Are you supposed to set up a laboratory in your basement and test every supplement before using it?!  Surely there is an easier way.

There are a few solutions to this problem:

Do not use supplements.  Brad Horn, USADA Communications & Media Relations Director, advises:

All athletes have a responsibility to investigate the supplements that they are using. From USADA’s standpoint, any supplement use should be avoided, as athletes assume some amount of risk that a product could contain a prohibited substance due to the unregulated nature of the industry.

Look for the “NSF Certified for Sport icon on supplements.  Products that display this emblem have undergone a certification program, which verifies that:

  • The products do not contain any of 270+ substances banned by major athletic organizations.
  • The contents of the supplement match what is printed on the label.
  • There are no unsafe levels of contaminants in the tested products.
  • The product is manufactured at a facility that complies with the FDA’s Good Manufacturing Practice and is audited twice annually for quality and safety by NSF International.

Use only supplements from trusted manufacturers.  This is a viable alternative, but carries some risk. You are relying on personal relationships and trusting that the manufacturer has taken every precaution to ensure no intentional or unintentional contamination of their products.


Finally, remember that supplements are not substitutes for good habits.  Show up to practice consistently, train hard, fuel your body with healthy foods, and get adequate rest.  These habits will take you further than any chemical substance ever could.



















Feature Athlete: Destiny Snider

Destiny Snider is our latest featured athlete!  Destiny is a 14-year old weightlifter from St. Louis, Missouri who currently competes in the 44 kg weight class.   Destiny won the championship title in the 44-kg weight class (14-15 age group) at USA Weightlifting’s 2018 Youth Nationals in Grand Rapids, Michigan in June 2018.

When did you get started in this sport? Who got you started?

I got started in weightlifting at Lift for Life Gym.  Coach Jimmy saw me playing basketball one day and asked me if I wanted to start weightlifting.  I worked out with him a couple times, and I fell in love with it!

What do you enjoy most about weightlifting?

Weightlifting is great because you can test how strong you are everyday.  I also have met so many great people through weightlifting.  Most of my best friends are weightlifters.  My sister (NeNe) is on the team as well.  I know people from all over the country because of weightlifting.  I have meet many of the clients at the Lab Gym, where we train.  There are tons of people there that congratulate me on my accomplishments while I’m walking though the gym.

What does your current training routine look like (hours per day, days per week, where you train, who you train with)?

I train at the Lab Gym 2 hours a day, on Tuesday, Thursday and Saturday.

What one or two things do you currently do in your training that has been impactful?

We have always pushed squats really hard, but recently, we added dead lifts.  That has really helped.  Also, before the Junior Nationals, I was only training one hour on Tuesday and Thursday.  Since I qualified as an alternate to the Youth Pan Ams, Jimmy told me it was time to get more training in per week.  So we added two hours during the week.

What are your proudest weightlifting achievements?

My proudest moment in weightlifting is setting an American Record in the Snatch at Youth Nationals last year.

What is your diet like?

My diet is normal.  I drink a lot more water now.

Who do you look up to in the sport?  Why?

Jerome Smith is a good role model for me.  He is good to talk to, and he is there for me when I need anything or feel down or if I’m having a bad day of training.

What qualities do great coaches possess?

The best quality from a coach is motivation.  When its time to get real, they help me get real!

What is the best advice you’ve ever received?

The best advice I have ever received is, “Don’t think too hard.”  Sometimes I put too much pressure on myself to be successful and I make simple mistakes.

What characteristics do you strive for–on and off the platform?

When I’m on the platform, I am ready to kick some butt and pass people up to make it to my dream.  Off the platform, I try not to take things too serious, especially if they are not serious things.

When you have random free time, how do you spend it?

When I have free time, I like to spend it with my friends, both gaming and at gatherings. I find it very important to maintain a good social life.

If you could master anything (besides weightlifting), what would it be?

I love playing basketball at Lift for Life Gym.  If I could master anything else besides weightlifting, it would be basketball.

What have you learned from weightlifting that helps you in other parts of your life?

Weightlifting has taught me that things do not always go right in life, but you have to get up and start over.  You don’t always have a team that can help you or someone looking out for you.  Sometimes you got to do it yourself!

What are your weightlifting goals?

My goal is to continue to make International Teams.  I want to stay in the sport and hopefully make the Olympics one day in both Weightlifting and Basketball.