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Coach D and Coach Trent are back (finally) with a new episode, broadcasting from THE Wichita Falls Athletic Club, the home of Mark Rippetoe and the birthplace of the Starting Strength model. Today they discuss the role of the power clean for the Masters lifter -- should you be doing it? Should you skip it? What's the point anyway?
 
While the power clean is a very useful tool for the young athlete, especially in power-based sports such as football, hockey, or track and field sports, it's application to real life for the older lifter is less obvious. Basically, the clean is a fairly simple tool for the lifter to train power, which is a derivative of force production (strength). By training for power, a Masters lifter can not only improve his performance in sport, he can also improve and preserve his coordination, speed, and agility. These other physical skills tend to decline drastically with age unless you do something. Sports may not be in the cards for these lifters, so controlled gym movements such as the power clean can be a useful way of addressing these physical skills without the unpredictable nature of doing explosive sports.
 
Andy Baker, a fellow SSC, co-author of Practical Programming and The Barbell Prescription, has also spoken at length about dynamic effort training -- adapted from Westside's conjugate method -- can be effectively used to increase power using the basic compound lifts.
 
Baker Barbell Podcast on Dynamic Effort training: https://podcasts.apple.com/us/podcast/baker-barbell-podcast/id1607570442?i=1000555789213
 
 
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After a several month hiatus, Darin and Trent are back with 40fit Radio!

Coach Darin has said it before, humans like to "complicate to validate." The bigger, faster, more complex, more "science-y," the better! Right? Likewise, the idea that fitness is an intense, all-in pursuit pervades media and popular training programs. Frankly, it's exhausting!
 
Health and fitness doesn't come easy, and requires hard physical training to obtain and maintain. On the other hand, longevity and sustainability are also part of the game, and demand that you pay attention to your joint and connective tissue health, and spend time pursuing the things that will improve secondary fitness adaptations like balance, mobility, and accuracy. At some level, you also need to have some fun with your training, at least to the point that training is not adding more stress to your life.
 
Therefore, we preach the path of moderation for your fitness life. We aren't talking about taking the easy road here -- that leads to nowhere! -- but we recognize that training can't always be about chasing numbers and PR's.
 
We want to hear from you! Send us an email at the address below and tell us about how you've evolved in your training program to achieve moderation in your health and fitness.
 
Email us: info@40fit.com
 
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Darin, Trent, and Charity convene for another coaches corner, this time offering some strategies for lowering systemic stress while programming for the intermediate lifter.
 
The intermediate lifter with some training history on her belt -- we sometimes refer to these lifters as "middle intermediates" -- has a problem when it comes to programming. On one hand, since they are pretty far along the adaptation curve, they need a large amount of stress in the weight room to drive further strength adaptation. On the other hand, too frequent bouts of high intensity (very heavy) sets as well as too frequent bouts of high volume (lots of reps) sets cause become difficult to recover from. These workouts tend to take a few days, if not longer, to recover from, and if done too frequently the lifter may start to experience joint pain. This is doubly true for the master's lifter, who needs to find the sweet spot between just enough stress but not so much that he feels torched for days after a workout.
 
In this episode, Trent, Darin, and Charity offer a few different models for programming in this phase of training, with the special needs of Master's lifters in mind.
 
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Coach D and Trent discuss the most important vitamins you should be getting from your diet and supplements.
 
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Coach D, Trent, and Charity discuss the tendency of strength coaches and athletes to get hung up chasing PR's on the bar, and missing the forest for the trees -- that is, the greater PR's in life such as raising good families, growing mentally, emotionally, and spiritually.
 
You can find Charity on Instagram at: @charity_silverstrength
 
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