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I have been coaching for about 20yrs and have been coached for longer than that. Here are a few things that I have picked up along the way that makes both giving and receiving coaching highly effective. Coaches:
  • A cue is only as good as the outcome. Don’t give the same cues over and over if...

Many people focus on static passive stretching as a means to increase mobility. I’m here to tell you that it may accomplish this, it’s true, but there is a better way. In my opinion, passive static stretching in adults does very little. Weighted mobility is the approach I take with my athletes...

HPC

Learn How To Fail

by Chris Lofland / August 14, 2018
“I can’t believe I missed that rep,” said J. “You know, I worked so hard for the past year and a half and have been progressively getting better. I’ve been eating right, lifting on a linear progression—trying everything bro.” J then walked away from the bar shoulders slumped over with a grimaced...
Tis the season for an unhappy gut! Traveling, antibiotics, dining out and intense training are all triggers for GI issues. These “issues” may include stomach pain, bloating, gas, diarrhea, constipation or a combination of each…whew! What’s worse, the disruption of healthy bacteria can lower your...
What if you could take a pill, in this case a vitamin, that would prevent a number of health conditions AND improve athletic performance?! It could be a reality with vitamin D, also known as the sunshine vitamin. What is Vitamin D? Vitamin D is a hormone that is essential to bone and muscle...
We all know that goals are what keep an athlete motivated to keep growing, but what essential aspects of training make achieving those goals possible? The magic lies in consistency and sustainability. These two qualities go hand in hand when it comes to working toward goals. Neither can be...

Walking on your hands is great for upper body strength, balance, coordination, working out imbalances between your arms, and more. It’s also fun! This article is going to provide a step by step (pun intended) guide to walking on your hands.

Protein: Is too much of a good thing not a good thing? Protein is a necessary macronutrient that is necessary for life but does that mean we can eat it in unlimited quantities? Is too much of a good thing not a good thing? The amount of protein one person needs is highly dependent on a number of...

Proper exercise progressions are essential for preventing sports injuries, developing lasting strength in an athlete, and achieving athletic goals. This is why, after years of being an athlete and coach, I have become an advocate for low-volume complex movements to develop upper body strength...

Most people train both pulling and pushing overhead and forward, but rarely address it backwards. This overtraining of shoulder flexion and undertraining of shoulder extension can lead to achy, injured shoulders. Here are some stretching and mobility exercises that can help loosen up your biceps...

Getting good sleep in the heat of the summer can be difficult to say the least; even if you have air conditioning in your home, your bedding can make things uncomfortable when the heat index and humidity get high. Many people can’t stand to sleep when they’re hot and sweaty, and even if you get...

I posted my path to a single arm pull up on Instagram (VIDEO HERE)  earlier this week and wanted to talk about my process to achieving goals without getting bored by the repetitiveness!

Weightlifting is a physically, mentally, and emotionally brutal sport. Outside of an injury, nothing is worse than a bad meet, whether that’s a bomb out, failing to achieve a qualifying total, narrowly missing out on a medal, or simply not performing as well as you know you could have that day.
Let’s talk about weightlifting competition, shall we? It’s always a good subject to go back to because every one of you is either a competitive lifter, thinking about becoming a competitive lifter, coaching competitive lifters, or interested enough in this sport to be curious about competitive...

Some injuries are just unavoidable. I do believe a lot of wear-and-tear injuries or under-recovered injuries are avoidable, but the tripping over a weight, slipping on some ice, and stepping off of something and rolling your ankle types of injuries will happen. Now, how you bounce back from them...

I have worked with many athletes and helped them to train through injuries in order to prepare them for upcoming competitions. With the proper knowledge of the injury and an educated program design, athletes can make overall performance gains and see improvements to the injury itself.

We’ve all done it—missed a snatch behind and reassured ourselves by saying a miss behind is better than a miss in front. I would agree that in some cases this is true, but definitely not always, and the causes of a miss behind need to be identified and corrected just like any other miss....
Peer pressure is real. You will turn into the five people that you spend the most time with. If you have certain goals that you want to accomplish, then you need to surround yourself with people who possess traits that will help you reach those goals. Whether your goals are in weightlifting or...

Most athletes have been told for a long time that fast burning carbs are the key to keeping up energy levels during endurance races, long training sessions, or if you want to “be like Mike.”New research suggests that the key to sustained endurance might not lie in quick-burning carbs, but in...

All great athletes have a mental switch, and it should be your goal to get one too. Think of a light switch in your house. You flip it, and the lights turn on. Pretty simple, right? Well, a mental switch is in your brain. When you flip it, your mind goes to a state of perfect concentration,...

The importance of teaching fundamentals in the Olympic style Weightlifting cannot be overemphasized. The fundamentals are stance, grip, and position! It must be remembered that 99% of all missed lifts are attributed to these three common attributes. Therefore, it's extremely important to work...

So…programming. I’ve written about it several times, along with Greg, every other coach in the sport, every other athlete in the sport, every CrossFit coach in every box in the world, and every newbie who’s been in the game for 18 months and competed in three meets and thinks he’s a...

Recently, I had a conversation with a climber who, like me, has a very limited amount of time available for her sport. Because of her work and family commitments, she is only able to climb once or twice a week. What fascinated me was that she doesn’t see this lack of available practice time as...

The 2018 Tough Mudder X Championship has come and gone, but unlike the bars on the obstacles, the awesomeness of this event was not hard to grasp. 

I work with far too many athletes and people who miss out on the full benefits of their training by failing to put in the time to recovery properly. It is easy to feel like progress is being made when you are breathing hard, your legs are burning, and sweat is pouring. Slowing down, being...

Flexibility is an athletic trait often admired when demonstrated but rarely discussed otherwise. It also seems to be at the center of many arguments, often involving the word Yoga and quickly eliciting facial contortion. Although things seem to be changing lately, historically the topic of...

Looking to learn proper jerk form from professionals? Look no further. Watch the videos below to see the USA Weightlifting athletes demonstrate three different jerks. 

Flexibility is an athletic trait often admired when demonstrated but rarely discussed otherwise. It also seems to be at the center of many arguments, often involving the word Yoga and quickly eliciting facial contortion. Although things seem to be changing lately, historically the topic of...

Do you think your clean form could use a little tinkering? Watch these videos created by USA Weightlifting that demonstrate proper clean form. It never hurts to learn from the professionals.