Should Girls Train Differently?

The sport of weightlifting is the same for males and females. At competitions each athlete executes six lifts: three in the snatch and three in the clean & jerk. An athlete’s total score is determined by adding the highest successful snatch and the highest successful clean & jerk.

So, if competitions are the same for males and females, shouldn’t they also train the same way?

Not according to Anna Martin, president of the Missouri Valley Weightlifting Association. Coach Martin, owner of Kansas City Weightlifting, knows a little about female weightlifters. Now a Masters weightlifter, Anna began weightlifting at 14-years old. In the course of her career, she made two international teams, participated in a World Team trials, and was the first alternate in the Olympic team trials. She has also coached at some of the most reputable weightlifting facilities in the country, including the Olympic Training Center and Northern Michigan University.

Anna currently coaches a number of successful weightlifters, including Janelle Schafer (63 kg), winner of the 2017 American Open Finals in Anaheim, California.

Coach Martin has observed over years that female weightlifters perform better with a higher volume of repetitions than their male counterparts. Says Martin:

My female lifters perform better when I keep the volume high. In practice, I always program doubles for the snatch and clean & jerk and sets of 5 or more for squats. Even when a lifter is going for a max, I make them double it.

If we are not in a major competition, I make my female lifters double everything in the warm up area.

I think girls perform better on the platform and recover better with more reps.

What does this mean for you?

As a coach, try giving your female athletes more volume in their workouts. Be careful, however, not to overwork the joints through a combination of heavy weights and high volume.  Increasing the number of reps may require backing off the weight on the barbell.




Photo Credit: Lifting.Life


Carlos Millen – January 2018 Featured Athlete

Carlos Millen Jr., our latest featured athlete.  Carlos is a 17 year old weightlifter from Hardeeville, South Carolina and is currently competing in the 62kg weight class.  Carlos trains at Performance Initiative in Savannah, Georgia with Coach Kerri Goodrich.

When did you get started in this sport?

I started lifting weights about 2 ½  years ago (2015).

What (or who) got you started?

Two friends introduced me to weightlifting and that’s how I started weightlifting.

What do you enjoy most about weightlifting?

I enjoy getting stronger, meeting other athletes and competing.

You had an opportunity to represent the U.S. recently at the Youth Pan Ams in Columbia.  What was your favorite part about this experience?

My favorite part of the experience was in Columbia competing against other countries and touring the site.

What advice would you give to other young lifters who want to make an international team?

My advice to those who want make the international team is to give it your all in what ever you do.

What does your current training routine look like (hours per day, days per week)?

My current training routine is two hours per day, five days a week.

What is your favorite training exercise?

My favorite training exercise is the clean & jerk.

What is your least favorite training exercise?

My least favorite training exercise is the snatch.

What is your diet like?

I don’t have a specific diet, except I drink 100 oz. of water a day.

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

I admire Derrick Johnson because I can relate to his struggle in his personal life and how far he has come.

What friendships has the sport brought your way?

Weightlifting brought me friendship, like the one I have with Oscar Chaplin.

What qualities do great coaches possess?

One of the great qualities that a great coach possesses is leadership.

What is the best advice you’ve ever received?

One of the best pieces of advice that I’ve ever received was to “get it before it’s gone”.

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

I have free time on Sunday’s. I go to church and watch Hulu.

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

From weightlifting, I’ve learned to clear my mind.

When was the last time you got discouraged with weightlifting, and how did you recover?

The last time I got discouraged with weightlifting was when I got kicked out the house by my mother a week before competition in Florida, but I recovered by focusing on my goals.

What is one thing that most people don’t know about you?

One thing that most people don’t know about me is that I like to write my own quotes in a book.

What are your goals with weightlifting?

My goals with weightlifting is to win gold at 2018 junior nationals and qualify for junior worlds.


Representing in South America

In December 2017, Team USA sent four Under 15 lifters to Lima, Peru to compete in the South American Junior & Youth Championships & Tamas Ajan Cup on December 13-17:

Haley Trinh – 53kg
Abby Raymond – 58kg
Dean Goad – 69kg
Julia Yun – +75kg

All four lifters represented Team USA admirably bringing home multiple gold, silver, and bronze medals and a Best Lifter award.

Dean Goad brought home six medals: 3 Gold for 15 & Under and a Bronze/Silver/Bronze for 17 & Under. Goad also won the Male 15 & Under Best Lifter Award.

I spoke to event coach, Ben Hwa, of Hasslefree Barbell Club, about Team USA’s trip to Lima:

Why did you attend this competition?

There are levels that lifters go through.  When you lift in a gym, it’s one thing.  When you go to an international meet and win a medal, you are motivated to work even harder and you want to experience it again.

When I saw the invitation to this competition, I immediately recognized it as a good opportunity for our kids.  When kids go to these meets, they come back so motivated.  I took two of our 13-year old lifters, Julia and Haley.  I wanted to show them how good they are in this sport to really help them commit.

Lima is located in west central Peru between the Pacific Ocean and the Andes Mountains.

Did the competition meet your expectations?

Abby Raymond brought home nine medals: 3 Gold medals for 15 & Under, 3 Gold medals for 17 & Under, and a Bronze/Silver/Bronze for 20 & Under.

My expectations of the competition were low.  I had gone to Columbia a few months before, and I was not expecting much.  I was pleasantly surprised.  Lima was very nice.  It is right by the ocean.  The food was really good.  The people were friendly.  And the meet was well organized for a South American event.

More importantly, though, it was great to see all of the 15 & Under kids–kids who I could see at the next Youth Worlds or Junior Worlds or even the Olympics.  Even in other countries, everyone starts at the same place.

What lessons did you learn from this competition?

Julia Yun competed against the European Under 15 record holder, Irene Blanco of Spain. Yun earned nine medals: 3 Silver medals in 15 & Under, 3 Bronze medals in 17 & Under, and 3 Bronze medals in 30 & Under.

Being in Peru gave me full faith in my reason for coaching.  I like being able to guide kids into a path that is full of success and growth and opportunity.  I saw the Peruvian coaches and the Columbian coaches.  They were all so supportive of the kids.

It also made me want to be a better coach.  My athletes invest their time training with me, and I always want to be there for them.  Sure, these competitions cost money–a lot of money sometimes–but as a coach, you have to be willing to give back to your athletes, even if it means taking time off work and spending money to travel.  As a coach, you can preach all you want, but when it comes down to it, are you willing to sacrifice your money to be there for your athletes?

Why are competitions like this so important for youth weightlifters?

Weightlifting offers travel opportunities like no other sport.  When kids get to see the world, they mature.

They see that the world is bigger than their neighborhood.  They see others who are in true poverty.  It helps them appreciate the things they have.

They understand how lucky they are.  This perspective helps these lifters focus better in practice.

When you give kids opportunities to learn and grow, they become more mature, and their weightlifting comes along with it.

Hayley Trinh brought home 9 medals for Team USA: 3 Silver medals in 15 & Under, 3 Bronze medals in 17 & Under, and 3 Bronze medals in 20 & Under.

Do you want to see more opportunities like this in the future?

Absolutely.  This is how we invest in the future of weightlifting.  Something that we can do as a governing body is invest in trips.  These kids come back different lifters.  The more kids we can give this opportunity, the better.


Will Team USA return to this competition in 2018?

According to Phil Andrews, C.E.O. of USA Weightlifting, “We plan to go again this year if we are invited to do so.  I thought it was a great competition, and Ben did really well in his coaching position.”

Photo Credit: Amy Yun























Programming for Youth Weightlifters

When it comes to youth weightlifting, the first question people ask is:

Is weightlifting safe for children?

The next question is:

How do you program for youth weightlifters?

I answered the safety question in another article.  I have not written on the second question until now, however, because it is complicated.

A weightlifting program is not like a cookie cutter.  It yields good results when used by the athlete for whom it was designed.  When used by another athlete, however, results will vary.  For instance, a youth weightlifter with 3 years of experience will be able to handle more volume and intensity because this lifter has already spent time learning technique and building strength that will support such training.  A beginner who tries to follow the plan of an established athlete is setting himself up for frustration and overtraining injuries.

However, when you are just beginning, something is better than nothing.

The 8-week plan below should get you started—or give you new ideas to incorporate into your current training.

But first, a few words on programming for youth weightlifters . . .

The good news is that programming for youth weightlifters is very similar to programming for adults.  The sport of weightlifting is the same whether you are nine or eighty-nine, which means that the sport specific training is also the same.

However, there are a few differences:

  • General Athleticism: In addition to weightlifting specific exercises, a youth program should incorporate movements that develop overall athleticism.  As a coach, you want to build strong, healthy kids—not athletes with a single skill set.  Kids have time on their side.  They do not need to lift huge amounts of weight at age 10.  Rather, they need to build a strong foundation—core strength, balance, flexibility—elements that will set them up to lift heavy weights as their bodies develop.
  • Fun: Kids like to laugh and play.  If your program is boring, kids will quit.  Having fun does not mean goofing off in the weight room.  It means incorporating challenges and games regularly.
  • Percentages: Most weightlifting programs work by applying percentages to a lifter’s one rep max.  Percentages are less useful for youth lifters, however, because these athletes are constantly growing and developing.  Basing work off a one rep max might leave a youth lifter working well below his capabilities, or it might injure a lifter who is not conditioned to the programmed percentages.  A better approach is to watch your athlete and add weight if they reps are not challenging.  For this reason, the weightlifting plan below prescribes only reps and sets; weights are left up to the coach.  Choose something challenging.  Record the weights used each day, and you will soon discover the best loads for your athlete.
  • Age and Training Age: Consider the age and maturity of your lifter when designing a program.  Younger lifters will have a smaller attention span and will need shorter sessions. Attempting a three-hour training session with an eight-year old will be miserable for both of you.  Similarly, the training age of a lifter matters.  A teenage lifter with 2+ years of experience can handle significantly more volume and intensity than a teenage lifter with no experience.
  • Technique: Practice does not make perfect.  Practice makes permanent.  Every single repetition of a lift builds muscle memory.  If your lifter’s technique falls apart when you increase the weight, take the lifter back down in weight until the technique is fixed.  Your athlete will be mad about this, but he will thank you later in life when his lifts look sharp and his technique allows him to lift efficiently.
  • Positivity.  Keep things positive by giving encouragement and praise liberally.  Children are very sensitive to criticism.  You can make or break a champion by how you speak to your athlete.
  • Misses:  Practice making lifts, not missing them.  A miss on a lift once in a while is fine.  It is part of the sport.  Remember, however, that when an athlete misses a lift, it changes the way he perceives that weight.  An athlete who misses a certain weight repeatedly will develop a mental block at that weight.  Remove this obstacle by limiting max effort attempts.

And now for the fun stuff . . .


8 Week Program

Training Sessions Per Week: 3
Program Duration: 8 Weeks
Time to Complete Each Session: 1.5 hours

Written as Reps x Sets
Sets Programmed are Working Sets and do not include Warm Up Sets
Week 1
Day 1
Snatch: 4 reps x 3 sets
Jerk: 4 x 3
Snatch Pull: 4 x 4
Back Squat: 6 x 3

Core: 30 second plank hold, 30 seconds rest (5 Rounds); hold an increasingly heavy weighted object on the back each interval (e.g. 1st interval with no weight, 2nd with 2.5 kg plate, etc.)
Day 2
Clean & Jerk: 3 x 4
Clean Pull: 5 x 3
Push Press: 5 x 3
Front Squat: 5 x 5

Conditioning: Set up a circuit of objects to jump over; perform the circuit 3 times
Day 3
Snatch High Pull: 3 x 4
Power Snatch + Overhead Squat: 3 x 5
Strict Press: 3 x 3

Core: Using furniture sliders under the feet, perform a series of Inchworms across the floor, i.e. start in an upright position, bend at the waist and walk the hands out to a plank position, finish by dragging the feet to the hands
Week 2
Day 1
Snatch: 4 reps x 3 sets
Jerk: 4 x 3
Snatch Pull: 4 x 3
Back Squat: 5 x 4

Conditioning: Perform air squats to the song “Flower” by Moby. When Sally goes down, sit down in the squat and vice versa.
Day 2
Clean & Jerk: 3 x 4
Clean Pull: 5 x 3
Power Jerk: 4 x 2
Front Squat: 5 x 4

Core: Using a standard deck of cards, deal out 5 cards.
Diamonds = Sit Ups
Hearts = Good Mornings
Spades = Russian Twists
Clubs = Kettle Bell Swings

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times
Day 3
Power Clean + F. Squat + Jerk: 2 x 5
Deadlifts (no shrug): 3 x 3

—7 Rounds—
Push Ups and Pull Ups

Before each round, roll a dice. The number on the dice indicates the number of reps for each movement that round.
Week 3
Day 1
Snatch: 3 reps x 4 sets
Jerk: 3 x 4
Snatch Pull: 4 x 3
Back Squat: 5 x 3

Core: Plank Races
Using furniture sliders on the feet, race across the room in a plank position (hands will be pulling feet). Alternative exercise: Wheelbarrow Racing
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 4 x 3
Push Press: 5 x 2
Front Squat: 5 x 3

Conditioning: 5 minutes to establish max continuous reps with a jump rope
Day 3
Muscle Snatch: 3 x 3
Snatch Pull + Snatch: 3 x 4
Dumbbell Press: 5 x 5

Core: Weighted plank hold. Hold a weight on back in the the plank position. Hold for 40 seconds, rest for 20 seconds. 5 Rounds.
Week 4
Day 1
Snatch: 3 reps x 4 sets
Jerk: 3 x 4
Snatch Pull: 3 x 4
Back Squat: 4 x 4

—5 Rounds—
Box Jumps
Kettle Bell Swings
Sit Ups

Roll a dice before each round. The number on the dice indicates the number of reps of each movement for that round.
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 4 x 3
Power Jerk: 3 x 4
Front Squat: 4 x 4

Core: TABATA Russian Twists

Work 0:20, Rest 0:10 for 8 intervals. Score = lowest number of reps in any interval
Day 3
Hang Clean + 2 Jerks: 2 x 4
Clean Pull with 3-second hold at top of shrug: 3 x 4
Push Press: 3 x 3

Conditioning: Shuttle Sprints

Set up three objects at varying distances from the starting line. The athlete must touch each object, returning to the starting line between touches.
Week 5
Day 1
Snatch: 3 reps x 3 sets
Jerk: 3 x 3
Snatch Pull: 3 x 4
Back Squat: 4 x 3

Core: Cut up 6 pieces of paper and number them 5, 10, 15, 20, 25, and 30. Fold the papers and put them in a cup.

Athlete selects a piece of paper. The first paper indicates the number of reps of the first movement. After that movement is completed, the athlete continues to draw numbers until all exercises are completed:

Toes to Bar
Kettle Bell Swings
Russian Twists
Sit Ups
Push Ups
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 3 x 4
Push Press: 4 x 3
Front Squat: 4 x 3

Conditioning: Using a standard deck of cards, deal out 5 cards.
Diamonds = Box Jumps
Hearts = Pull Ups
Spades = Lunges
Clubs = Dips (using bench)

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times.
Day 3
Hang Snatch: 3 x 4
Snatch Grip Deadlifts: 3 x 3

Strict Press: 3 x 3

Core: 100 Partner Ball Sit Ups.

Two people do sit ups facing each other. They pass a weighted ball after each sit up. So, an athlete will be holding the ball every other sit up. The ball must touch the ground above the head of the athlete doing the sit up.
Week 6
Day 1
Snatch: 3 reps x 3 sets
Jerk: 3 x 3
Snatch Pull: 3 x 3
Back Squat: 3 x 4

Conditioning: Partner Workout
Partner A: Holds weight plate above head
Partner B: Lunges

One partner lunges while the other partner stands with a weight plate overhead. The workout is done when the partners accumulate 200 lunges. Partners switch as needed. The weight plate cannot touch the ground or there is a 5 burpee penalty.
Day 2
Clean & Jerk: 2 x 3
Clean Pull: 3 x 4
Power Jerk: 3 x 3
Front Squat: 3 x 4

Core: Handstand Walking or Hand Stands

For beginner athletes, hold a handstand for 20 seconds and rest for 20 seconds, for 8 rounds.

For advanced athletes, do four 50-foot handstand walks, with about 3 minutes rest between attempts.
Day 3
Clean + 2 F. Squat + Jerk: 2 x 4
Deadlifts (no shrug): 3 x 3
Handstand Pushups: 3 Max Effort Sets

Conditioning: TABATA Squat Jumps (air squat, then jump)

Work 0:20, Rest 0:10 for 8 intervals. Score = lowest number of reps in any interval
Week 7
Day 1
Snatch: 2 reps x 3 sets
Jerk: 2 x 3
Snatch Pull: 3 x 3
Back Squat: 3 x 3

Core: Do planks to the song “Flower” by Moby. When Sally goes down, plank with elbows on the ground. When Sally goes up, plank with hands on the ground. The athlete will be in a plank during the entire song.
Day 2
Clean & Jerk: 2 x 3
Clean Pull: 3 x 3
Push Press: 3 x 3
Front Squat: 3 x 3

Conditioning: 100 Kettle Bell Swings. Every minute after the first minute, the athlete must stop and perform 12 sit ups before resuming the kettle bell swings. The workout ends when the athlete completes all 100 swings.
Day 3
Snatch High Pull: 3 x 3
Power Snatch + Overhead Squat: 3 x 5
Seated Strict Press: 3 Max Effort Sets

Core: Using a standard deck of cards, deal out 5 cards.
Diamonds = Push Ups
Hearts = V Ups
Spades = Mountain Climbers
Clubs = Toes to Bar

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times.
Week 8
Day 1
Snatch: 2 reps x 3 sets
Jerk: 2 x 3
Snatch Pull: 2 x 3
Back Squat: 2 x 3
Mobility: Stretch
Day 2
Clean & Jerk: 2 x 2
Clean Pull: 3 x 2
Power Jerk: 2 x 3
Front Squat: 2 x 3
Mobility: Stretch
Day 3
Power Clean + F. Squat + Jerk: 2 x 5
Russian Deadlifts: 5 x 5
Dumbbell Press: 5 x 5
Mobility: Stretch



























The Mind of an Olympian: An Interview with Hidilyn Diaz

If I had to pick one word to describe three-time Olympian, Hidilyn Diaz, I would choose “gracious.”  Hidilyn is visiting Guam for the week, and she agreed to let me interview her before her weightlifting practice.  Unfortunately, I didn’t think things through very well, and I ended up conducting the interview while sitting on some tires behind the gym.  The music in the gym was very loud, and all of the seats were occupied by active weightlifters, so we headed out the back door.  I scanned the area for a suitable sitting surface and hastily decided that some tires lying on the ground would do just fine.  I sat down, and Hidilyn joined me without hesitation.

Hidilyn’s unassuming attitude became all the more impressive once I learned more about her.

Hidilyn (pronounced Heidi Lynn), age 26, has competed in the 2008 Beijing Olympics, the 2012 London Olympics, and the 2016 Rio Olympics.  At age 17, Hidilyn was the youngest competitor in the women’s 58-kg weight class at the 2008 Bejing Olympics.  And in 2016, Hidilyn became the first Filipino woman to ever win an Olympic medal when she earned a silver medal in Rio.

Hidilyn Diaz (image from

Hidilyn began weightlifting at age 11.  Her cousin, a university student, was coaching a group of young boys in weightlifting.  Hidilyn asked to join them, and her cousin began training her.  She began competing soon after and was offered a place on the Philippine national team at age 12. Membership on the national team offered a number of perks.  Hidilyn received a scholarship to attend school.  She was able to travel and see the world when she competed.  Most importantly, though, she was able to help provide for her family with her monthly stipend of 4000 Pesos (about $80).

Hidilyn explained: “My family was poor.  I lifted weights to provide for my family.  I was the breadwinner.”

I asked Hidilyn when she developed a passion for weightlifting.  I was surprised when she said, “2014.”  By 2014, Hidilyn had already been in the sport for 12 years and competed in two Olympic Games!

Hidilyn explained, “2014 was a difficult year for me.  I injured my knee, and recovery was taking a long time.  My performance suffered.  My coach of ten years was fired from the national team, and I felt lost.  I was injured, had no coach, and was beginning to wonder if I should just retire.”

“Mentally, it was very difficult.  I had no one guiding me, and I had to decide for myself if weightlifting was what I wanted to do.”

After taking time to reflect, Hidilyn decided to continue her training and aim for the 2016 Rio Olympic Games.  A friend pointed out that Hidilyn could contend for a medal if she dropped into the 53-kg weight class.  Hidilyn made the weight drop, trained hard, and secured a silver medal in Rio becoming the first Filipino in 20 years to win an Olympic medal.

Hidilyn continues to train for four hours a day, while simultaneously attending college to earn a degree in business.  She hopes to make a fourth Olympic appearance at the 2020 Games in Tokyo.

In the future, Hidilyn wants to own her own business.  She also wants to raise awareness of weightlifting in the Philippines, serve as a mentor to younger weightlifters, and use her experience to help other coaches develop their weightlifters.  Consider these points of advice from Hidilyn:

To Coaches:

“It is important to spend time on mobility as well as general strength and conditioning.”  Focusing only on weightlifting exercises can lead to injuries, boredom and burnout.

Also, “Always look for ways to innovate.  Constantly seek new ways to challenge your athletes and keep things interesting for them. “

To Youth Weightlifters:

“Enjoy weightlifting first.  Then, dream high.  It is the dream that will fuel you.  You also need to work hard, but be smart.  Sometimes weightlifters work hard, but it is not productive because they are not getting enough rest.  You need to rest.  Take advice from others.  Practice self-discipline and consistency in training.  One of the hardest things about weightlifting training is being consistent.”

Advice on Competing:

“Above all, you must believe in yourself.  When you step onto the platform, if you do not believe that you can lift the weight, it will not happen.”



Health Mistakes Youth Weightlifters Make

Do you get injured often?  Are you struggling to make new gains?  Do you just want an edge over the competition?

I spoke recently with Dr. Mark Lavallee, Chairman of the USA Weightlifting Sports Medicine Society, about health mistakes youth weightlifters make.

Boost your performance by fixing these mistakes!

Mistake #1: Not Enough Sleep

Did you know that LeBron James sleeps 12 hours a night?

And did you know that while training for the Olympic Games, Micheal Phelps slept 8 hours a night with a 2-3 hour nap in the afternoon?

Embed from Getty Images

In fact, Phelps said that sleep and training were equally critical to his success.  In an interview with CNBC, Phelps explained,

Sleep is “where you can naturally grow and your body recovers.”

According to the National Institutes of Health, sleep:

  •  Allows the body to heal and repair itself
  •  Boosts muscle mass
  •  Supports growth and development
  •  Helps maintain a healthy balance of hormones
  •  Strengthens the immune system

How much sleep should you be getting?

According to Dr. Lavallee,

Youth athletes under 9th grade should be getting 10 hours of sleep for peak performance.  After 9th grade, athletes should sleep at least 8-9 hours.

Here are some tips for getting better sleep:

Photo credit: Don Lindsay
  • Remove electronic devices from your room—televisions, iPads, phones—all of it.  It is too tempting to stay up and play games, browse, or watch shows.  Plus, blue light exposure from electrical screens reduces melatonin release making it harder to fall asleep and stay asleep.
  • Make your room dark and cool.  Light slows the secretion of melatonin, a hormone that promotes sleep.  Also, body temperature naturally drops when you fall asleep, so cooling the room can jumpstart the process.
  • Avoid caffeine.  Caffeine is a stimulant that can keep you awake when you are trying to sleep.
  • Go to bed and wake up around the same time each day.  Sticking to a schedule helps regulate your body’s clock and can help you go to sleep faster and stay asleep longer.
  • If you train early in the morning, try to take a nap during the day.  A 20-30 minute nap can improve alertness and performance without interfering with nighttime sleep.

Mistake #2: Lack of Cross Training

Photo Credit: Unit 22 CrossFit

Single-sport specialization can lead to overuse injuries.  Cross training offers a solution to this problem.  Cross training is simply varying your fitness program to include different activities.

What does this mean for a weightlifter?

Mix things up!  Incorporate calisthenics, sprinting, stretching, throwing, and core work into practices.  Step away from the barbell occasionally to work on balance, flexibility, and yes . . . that loathed exercise called running.

Dr. Lavallee recalls:

I have seen weightlifters get winded from climbing a flight of stairs with their gym bag prior to a competition.  Athletes—including weightlifters—should have some level of endurance and overall athleticism.


Mistake #3: Using Supplements as Substitutes for Good Nutrition

Two oranges contain 168 mg of vitamin C.  A vitamin supplement containing the same amount of vitamin C should provide an equal benefit, right?


Your body absorbs more of the vitamin C in the oranges than in the supplement because oranges contain co-enzymes, which are molecules that help the body to absorb the vitamins in the orange. Plus, the orange contains fiber and minerals that the supplement won’t have.  The same is true for all fruits and vegetables.

Dr. Lavallee further warns:

Just because a food is labeled all natural does not mean that it contains co-enzymes.

When it comes to good nutrition, real food is always the best solution.

Reserve supplements, such as protein powders, protein bars, and vitamins for times when other foods are not available.  Do not use them as primary sources of nutrition.

Mistake #4: Haphazard Protein Consumption

This 72-oz. steak is served at the Big Texan Steakhouse in Amarillo, Texas.

Your body needs protein to build and maintain muscle, but did you know that your body can only use about 30g of protein for muscle building at a time?

A study by the Journal of the American Dietetic Association entitled “Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly” found:

  • A 30g serving of protein increased muscle building activities by about 50% (over fasting) in the subjects studied.
  • A 90g serving of protein—representative of the serving sizes of restaurant meals—did not produce any more muscle building activities.
  • Eating more than 30g of protein in a single meal does not result in further muscle building activities.

So, if muscle building is your goal, you will be better off spreading out your protein consumption throughout the day.

Dr. Lavallee and his family make protein a priority in their family meals.  They spend Sunday afternoons preparing protein-rich meals, such as chicken soup or beans and rice with steak.  Throughout the week, as life gets busy, the Lavellees have healthy, homemade, protein-packed meals ready-to-eat.

NOTE: If you consume more than 30g of protein in a meal, your body will still use that protein, but it will not necessarily go toward muscle building.  The body will break down the excess protein and convert it into glucose to use as energy or store the excess as fat.

Mistake #5: Poor Dietary Habits

Photo credit

If you are like most weightlifters, you clean up your diet prior to a competition and then indulge in a junk food feast afterward.

While a single day of bad eating probably won’t hurt you, Dr. Lavallee advises you to examine your daily habits:

Do you regularly eat junk food and then crash diet before competitions?

If you are a heavyweight lifter, do you eat junk food just because you can?

Even if you are in one of the “plus” weight classes, remember that food is FUEL.  If you are fueling your body with Cheetos and Oreos, you can’t expect to make big gains.

Plus, crash diets can harm you in the long run.  Consider the dangers of crash dieting cited on

Rapid weight loss can . . .

  • Slow your metabolism, leading to future weight gain
  • Deprive your body of essential nutrients
  • Weaken your immune system
  • Increase your risk of dehydration, heart palpitations and cardiac stress.


Mistake #6: Not Enough Balance in Life

Photo Credit: Rich Egger

Do you feel like you live at the gym?  Are you sacrificing every school dance, campout, religious activity, and social event in favor of practice time?  Have you given up all other hobbies, sports and activities for weightlifting?

If so, you are setting yourself up for burnout and unhealthy levels of stress.

Dr. Lavallee further points out:

If you spend all of your time weightlifting, you will never know whether you are a musical virtuoso.  Perhaps you are a gifted guitar player or singer.  Take time to develop other talents and explore new things.

Talk to your coach.  Work out a schedule that allows you to take at least 2 days off per week.

And during those two days, forget about weightlifting and enjoy the other things that life has to offer!



Clifford, Catherine. “Olympic hero Michael Phelps says the secret to his success is one most people overlook.” CNBC. February 14, 2017. Accessed November 08, 2017.

Pickering, Craig. “Sleep and Athlete: Time to Wake to the Need for Sleep.” Freelap USA. April 26, 2016. Accessed November 08, 2017.

Why Is Sleep Important?” National Heart Lung and Blood Institute. June 07, 2017. Accessed November 08, 2017.

Cross Training-OrthoInfo – AAOS. October 01, 2011. Accessed November 08, 2017.

Symons, T. Brock, Melinda Sheffield-Moore, Robert R. Wolfe, and Douglas Paddon-Jones. “Moderating the portion size of a protein-rich meal improves anabolic efficiency in young and elderly.” Journal of the American Dietetic Association. September 01, 2009. Accessed November 08, 2017.

How Much Protein Can the Body Absorb?” Quick and Dirty Tips. July 16, 2015. Accessed November 08, 2017.

Miller, Bryan. “How crash diets harm your health.” CNN. April 20, 2010. Accessed November 08, 2017.




Hampton Morris – November 2017 Featured Athlete

Hampton Morris

Meet Hampton Morris — our featured athlete for the month of November.  Hampton is a 13 year old youth weightlifter from Marietta, Georgia and is currently competing in the 50kg weight class.

When did you get started in this sport?

My first meet was on July 9th, 2016.

What (or who) got you started?

My dad.

What do you enjoy most about weightlifting?

Making new lifting friends.

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

I usually lift 3-4 days per week, 2-3 days in competition weeks, and I try to mobilize as often as possible.  I usually train in my basement or at Crossfit Dwala.  My dad is my coach.

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

I think one of the most impactful parts of my training is how often I mobilize.

What do you carry around with you in your gym bag that has nothing to do with weightlifting?

I usually have only lifting-related items in my gym bag, but if I know that I will have a lot of time that I won’t be lifting, I may bring a book or some homework.

What is your diet like?

I just eat normal food.

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

I look up to CJ Cummings and Harrison Maurus because of how successful they have been and how early their success began, and it inspires me to believe that I can do just as well as them.

What friendships has this sport brought your way?

Some friends that I have that I probably wouldn’t have if I weren’t a weightlifter are Logan Davies and Destiny Karch.

Are you coachable?


What qualities do great coaches possess?

Understanding how their athlete works, and how to help them work around setbacks.

What is the best advice you’ve ever received?  Did you take it?

Ignore the things outside of your control, and focus on the things that are in your control.

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

I always try to stay calm, patient, and I always try to have fun.

If you gave everything that you owned away except three things, what would you keep?

I would keep my Kindle with all of my favorite books, including A Prayer for Owen Meany, my vintage Adidas lifters, and my Coffee’s Gym T-shirt.

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

If I don’t feel like watching whatever’s on TV, I will probably read a book while listening to music, or play with my sister.

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

I would master soccer.

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

I have learned how to stay calm during difficult situations, and that it’s always important to be patient.

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

I just stopped thinking about it and focused on what I could do to get past it.

What is the question no one has ever asked you that you’ve always wanted to answer?

I don’t know of any.

What are you most grateful for?

My awesome family and my adorable dog, Dexter.

Where does your strength come from?

I challenge myself and get challenged by others to do my best, every day.

Cultivating New Talent

C.J. Cummings’ coach, Ray Jones, shares his formula for identifying and creating successful youth lifters.

Step 1: Assess Commitment

For two weeks, Coach Jones limits his new athletes to bodyweight and core exercises. This period is all about attendance. Teaching weightlifting technique is time consuming, and Jones wants to invest his efforts into athletes who are serious about showing up to practice.

Step 2: Assess Abilities

During the two week trial period, Coach Jones observes how the athlete’s body moves. He has the athlete do overhead squats with a broomstick or PVC pipe to check flexibility. He also tests balance, core strength and overall athleticism.

Step 3: Design an Individualized Plan

Coach Jones firmly believes that each lifter must be treated as an individual. Some kids are naturals; some kids require more work before they can lift weights. Jones does not lump all of the kids together. Rather, he gives each child exercises that will challenge their personal abilities. Coach Jones says,

I go with whatever level the kid is at, and make them better.  I’m going to take each kid and treat them as an individual.  I’m not going to take a more athletic kid and make them work at the same level as the non-athletic kids.

Step 4: Find a Competition

Once Coach Jones determines that an athlete can move well with the barbell, he finds a competition. Jones says:

After a week or two of executing full movements, I find a competition that is about 6 weeks away. My goal is for the kid to go 6 for 6 at the competition. Competitions build confidence and commitment, both of which are necessary for success in the sport.

Step 5: Use Positive Reinforcement

Coach Jones is a firm believer in positivity. He says:

Everything that comes out of your mouth needs to be a positive. Nothing is ever negative. Combine sweet and sour. If you’re going to say something sour, you need to have something positive to say as well.

If you agree with Coach Jones’ philosophies and would like personal mentoring from him, Jones is now offering a Coach Mentorship Program to help less experienced coaches develop their athletes.  For more information on Jones’ new program, see

Photos by Lifting.Life, Wall Street Journal, and Island Packet





USA Weightlifting’s New Athlete Development Sites

On October 16, 2017, USA Weightlifting (USAW) announced 13 Athlete Development Sites located in the West and Southeast United States.  The announcement of these sites raised a number of questions:

  • What will the sites be used for?
  • Who can attend events at the sites?
  • What kinds of events will be hosted at the sites?
  • How much will the events cost?

I spoke to Suzy Sanchez, USAW Director of Development Programs, and gathered information about this new opportunity.

Q: Why did USAW create the Athlete Development Sites?

In April 2017, USAW created Athlete Development Camps.  We executed a three-month trial run in the West and Southeast.  After running the camps, however, we realized that we needed to restructure.  The purpose of the camps was to attract new athletes, not to educate existing athletes.  In fact, however, many of the athletes who signed up for the camps were seasoned athletes.  There was some dissatisfaction from these athletes who felt that they did not learn much from the camps.

From this experience, we gathered that our members are seeking opportunities for continuing education.  We created the Athlete Development Sites to replace the development camps and to offer continuing education opportunities for our members.

Q: Why did you select these particular sites?

The two largest pockets of weightlifting in the United States are in the West and Southeast.  We wanted to create sites in areas where we could serve the most members.  We also selected gyms that are run by coaches who are certified at the national level or higher.  We are constantly working to foster good relationships between gym owners and USA Weightlifing and feel that this program will facilitate that.  We also hope that the sites will link up talented athletes and talented coaches, creating more opportunities within the sport.

Q: What will the Athlete Development Sites offer?

The Athlete Development Sites will host five different types of clinics: Snatch, Clean & Jerk, Advanced Movement, Youth Weightlifting, and Introduction to Weightlifting.

Two of the clinics—Youth Weightlifting and Introduction to Weightlifting—will offer introductory instruction to beginners.

Three of the clinics—Snatch, Clean & Jerk, and Advanced Movement—will offer continuing education to seasoned athletes and coaches.

Q: What is the cost of attending a clinic?

We will be charging $99 for each clinic.  We hope the fee for the clinic, along with multiple site locations, will keep costs manageable for athletes and coaches.

Q: How can people register for a course?

Registration will take place through WebPoint on the USAW website.

USAW will issue an official press release with more details in November.  For further questions, contact Suzy Sanchez at  

Photos courtesy of Lifting.Life and USAW website.





7 Solutions for Youth Weightlifting Programs

All weightlifting programs face certain challenges, such as making enough money to keep the gym open, attracting new members, and raising funds to travel to competitions.

Youth weightlifting programs, however, face special challenges.  For instance, most youth weightlifters don’t have their own money or transportation.  Many youth lifters do not practice good nutrition and some do not have parental support.  And then, there is homework—that daily chore loathed by parents and children alike.

Coastal Empire was recently selected as a USAW Athlete Development Training Site.

I spoke recently to Kerri Goodrich, head coach of Coastal Empire Weightlifting in Savannah, Georgia. Kerri was a collegiate weightlifter and former national team member.  She is now a USA Weightlifting Instructor and International Coach with a very successful youth weightlifting program.

Coach Goodrich faces the same challenges as other youth weightlifting coaches and has found some creative solutions:

Finding Athletes.  Most of Goodrich’s athletes come from the Performance Initiatives youth program.  Performance Initiatives (PI) is a nonprofit organization dedicated to uplifting youth through education and fitness.  PI offers an after school program for children, which includes bussing from the school to the center, homework tutors, and even free dinner through a food bank.  After kids have completed their homework, they may participate in athletics, including weightlifting training.  Most of Goodrich’s Coastal Empire athletes came through this program.

If you are interested in growing your youth program, consider partnering with a community program that offers after-school services to youth.  Community programs can help solve problems such as transportation, nutrition, and even tutoring.

Tackling Homework.  Before the lifters at Performance Initiatives can lift, they must finish their homework.  Goodrich adamantly states, “Homework comes first.”  Fortunately for Goodrich’s lifters, PI offers homework tutors to the children who come to the center.  In addition, Goodrich encourages her older athletes to help the younger kids with their homework.

Encourage your older athletes to mentor younger athletes—both with in athletic training and in school work.

Kerri’s lifters include 62-kg lifter, Carlos Millen (right), who will be representing the United States at the Youth Pan American Games in Cali, Colombia.


Providing Athlete Support.  Not all of Goodrich’s lifters have involved parents.  Goodrich ensures that her kids have plenty of support at competitions, however, by inviting parents, teachers, friends, and even church leaders to attend.  Goodrich explains, “Our competitions are always packed because people in the community—friends, teachers, and even pastors—come out to cheer them on.”

Announce competitions within the community and try to get involvement from as many people in your athletes’ lives as possible.

Raising Money.  When it comes to raising money, again Goodrich gets the whole community involved.  She seeks donations from local businesses and charitable organizations, such as the United Way, the Kiwanis Club, and churches.  Goodrich uses this money to fund her program and take kids to competitions.

Ask local businesses to sponsor your youth weightlifting team.  If your team is a nonprofit organization, seek funding from charitable sources.

Broadening Horizons.  Goodrich uses competitions in other cities as opportunities to expose her lifters to new culture and opportunities.  Before traveling, Goodrich researches the universities and places of historical interest in each city.  She takes her lifters to visit a university and multiple historical sites in each competition city.  Goodrich wants her athletes to know that college is within reach and the world is a wonderful place to explore.

Use out-of-town competitions as opportunities to explore new areas of the world.  Prior to arriving, research places of interest—such as universities and museums—and visit these places with your team.

Promoting Good Citizenship.  Even more than creating good weightlifters, Goodrich wants to create good people.  She requires her lifters to participate in volunteer work and community outreach efforts.  For instance, her lifters do weightlifting demonstrations and recently participated in a buddy walk.

Provide opportunities for your youth lifters to volunteer and give back to the community.  It will make them better people.

Collaborating with Other Coaches.  Goodrich hates to see coaches degrading one another.  She points out that different things work for different people and that we can all learn from one another.  Says Goodrich, “Coaches would be more successful if they collaborated with each other in growing the sport rather than putting each other down.”

Don’t assume that your way is the best way.  Always seek to learn from other coaches.