Lift Angry

Today, for the first time in over a year and a half, I lifted angry. I had just gotten off the phone with the moving company that is supposed to move me tomorrow and a mix-up of theirs had pissed me off, to say the least. That got my adrenaline pumping; not like when I'm hyped or excited for something, but like I wanted to rip somebody's head off.

It was the first time in a year and a half that I attacked the weights when I lifted. I don't know what has happened, but it has seemed like for the longest time I have just been trying to get through my training sessions instead of completely murdering my sessions and wanting more. Today I had to force myself to stop lifting; today I felt like myself again.

Maybe it was because I was angry that I lifted so well, or maybe it was because it finally hit me that the only way anything gets done for me is if I grab it by the throat and do it myself. That was the way I felt when I was chasing something, when I had goals and something that was driving me. But for the longest now, even though I've set goals for myself, I haven't had that same drive and I haven't had that same hunger as I did before. In the back of my mind there's always been a sense of, "Why does this really matter?"

I know. I'm disappointed in myself for letting it come to that, but it's the truth. Today, though, that changed. Today I figured out why it really matters. Why? Because if I don't do it, nobody is going to do it for me, and then it will never get done. And that's something I can't live with.

Get big or die tryin'.

How to Begin Training with the Atlas Stones

Check out the following article by Steve Slater!!

Atlas Stones are a fundamental test of strength in many strongman competitions, and they have also become a staple among strength training enthusiasts who are looking for the ultimate strength workout.



Stones literally tax everything from head to toe. In fact, try not contracting any major muscle group like your legs, glutes, back, chest or biceps during a stone lift, and letÆs see if the stone even comes off the ground - fat chance.



The world record atlas stone lifted by a strongwoman competitor is over 300lbs, and the menÆs world record is 529lbs. However, you can get the very same benefits just by lifting lighter atlas stones.



YouÆve just got to know how to do it right! So letÆs get into that right now.




LEARNING THE STONES



ItÆs time to get your hands on some stones and get to work.



At first, it can be easy to get frustrated with atlas stones as they fight you the whole way up. Since they are round, they make your job of lifting them very difficult, and once they start to get loose on you, they often win the battle. Learning how to conquer the atlas stones takes time and requires understanding the proper technique. Once you master the technique you then can really start to work on using the stones to take you to a new level of fitness.




SAFETY FIRST



Stone lifting is generally done by pulling the stone from the ground and either placing it on top of a platform or barrel, or it is put over a bar of a designated height (usually 4 feet or higher). Whatever you choose to lift the stone onto or over, make sure that it is stable. Here are some examples of loading strategies we have used.



Normally, we lift the stone over an adjustable strongman yoke bar. We also at times use solid platforms to load several stones one after the other. To make the platforms, we fastened wood pallets on top of each other, and attached plywood to the front and around all sides. We sometimes use whisky barrels or oil drums, but if you use a barrel watch out for the lip, as it can be a finger pincher.



With all platforms, please use caution making sure the back side of the platform is braced; this will keep the platform stable so it will not tip if the stone hits it. Once youÆre more experienced you can work on shouldering the lighter stones. Incidentally, the world record for a shouldered stone is held by Derek Poundstone. In 2009 he shouldered a massive stone in the range of 420 lbs.



If you practice stone shouldering, make sure you use plenty of rubber mats to drop the stones on. At our club we use four of the 5/8ö thick stall mats with plywood under them so we can just drop the stones off of our shoulder or the top platforms without damaging the floor or the stones.



As for lifting the stones, there are some basic cautions to be concerned with for safety.



I have seen athletes twist at the top of a stone load. If you are going heavy or you are doing reps to failure for conditioning, once you get the stone to the tip of the platform, do not pause in that top position longer than a few seconds, and do not twist in order to try to get it onto the platform, as accidents have happened at this point before.



HEIGHT OF PLATFORM



If you use a platform for stone loading, for most stone training I think it is best to use a platform that is around sternum height or somewhere below. This is a good position, especially if you are training for a particular sport that requires hip drive and/or triple extension like a football player exploding off the line of scrimmage or a swimmer leaping off the diving block.



As a variation and progression from the normal platform, we also sometimes use a hanging target. It may be a jump stretch band or a large rope hanging from a rafter or a power rack. We dangle the band or rope from the rack as a goal upon which to touch the stone. When you touch the top of the stone to the bottom of the band, you have achieved your goal. You can also have a partner pull the band/rope up slightly after each successful rep, so you try to increase the height on each rep.



LEARNING THE TECHNIQUE



I will discuss the best way that I have found to lift an Atlas Stone, although we all may lift them slightly differently.



In training, strive to keep good form so you can strengthen your body using the safest way of lifting. As for myself, when it comes to lifting the stone, I first position the stone about 6ö-8ö away from what I may be loading it onto. I then face the Atlas Stone and straddle my feet over it so that my calves are around 1ö from it on both sides. I make sure I stand almost directly over the stone so the balls of my feet are positioned at the center point of it.







Next, I squat down to near parallel, grabbing the stone with my arms straight down and hug the center of it with my forearms and hands trying to get my fingers as far under the stone as possible without smashing them. My finger nails will likely be touching the ground at this point.







I then squeeze hard with my fingers, hands, forearms and begin to pull with my legs and entire back. This is when I think of contracting with everything I have. My legs straighten slightly as the stone begins to come up, although the legs are never completely straight. As the stone starts to pass my knees, I then re-bend my knees back into a near parallel squat and I roll the stone onto my lap. If possible, I also may try to walk my feet in slightly. Since IÆm resting the stone on my lap, bringing the feet together will position the stone higher on the abdomen when I start the second part of the lift.







From here, I will reposition my hands more towards the top of the stone maybe about 1/3rd of the way up but not all the way on top or the stone will drop down. Your palms will not be facing each other any longer. They are now angled more towards the ground. I squeeze the stone again and press it against my chest so my chin is as far over the stone as possible. Then I will dip forward and down slightly to get a stretch reflex and pull back explosively with my upper body, forcefully standing up and driving my hips forward.







If I am just lifting the stone to the high chest and then returning it to the floor, I try to keep the center of the stone directly over my feet and lean back slightly to keep my balance. If I am loading the stone to a platform or over a marker, then I will propel it upward and forward, as shown in the image above. If loading on the platform, I also quickly reposition my arms just in case I donÆt quite make it and I have to push it fully onto the platform.



BEGINNER WORKOUTS



You now have an idea on technique. LetÆs look at how to train with the stones.



For a beginner workout, I suggest you work with a light stone and focus on reps so you get used to the proper technique as well as conditioning your muscles for something they are not used to doing.



Even if you are a very strong athlete, I suggest that you keep to a stone around 200lbs or under to start with. If you are in good condition and you are new to stone lifting, try not to exceed a stone that is anything above 70% of your bodyweight. In other words, if your bodyweight is 100lbs, use about a 70lb stone, or if you weigh around 180lbs you would use about a 130lb stone, plus or minus a few pounds.



Take this stone and load it for 2-3 sets of 5-8 reps and 2-3 times per week for the first three weeks so you work on technique and conditioning. You may be tempted to go heavier, but just remember the best is yet to come so take it slow. Just try to improve your technique with the lighter stone.



For a stone workout that is centered on hardcore conditioning, you might try the following variations. Pick out a lighter stone and break the stone lifting technique down into segments. You will do the following stone lifting segment work for 3 sets of 10 reps.



The first 10 reps will be the LAP, SQUAT, DROP drill. To begin, pick up the stone, LAP it to the SQUAT position and stand up driving hard with the hips, pushing the stone upward and forward as high as you can. Then, DROP the stone on rubber mats and repeat.



For the next 10 reps, try the LAP, SQUAT and RETURN drill. In this drill, you will LAP the stone, SQUAT it up, and then this time RETURN the stone under control to your lap. Do this for 10 reps but DO NOT drop the stone.



Rest again and for the last 10 reps, do the LAP AND DROP drill, lapping the stone and then dropping it back down between your legs. Repeat this for 10 reps.



If you still have some gas in the tank, you might also finish off with 10 reps of bent over rows with an even lighter stone.



Start light with this series of drills because this can leave you exhausted and sore for days.



REVIEW



As you can see, Atlas Stone lifting can be a very beneficial practice that can quickly have you building muscle, burning calories, and becoming more powerful. This is particularly helpful for power and combat athletes that need to drive with the lower body, and also certain professions such as Law Enforcement and Corrections Officers who have to be able to subdue perpetrators.



With all the benefits of stone training, there are some risks involved, but the benefits far outweight the risks. As you train, start out light and use caution. Also, condition yourself to the stresses of stone lifting. As you progress, you can add equipment into the mix such as loading platforms, hanging targets, and drop areas, and before you know it you will be performing drills for speed, explosiveness, and conditioning. In time, you will be extremely rugged.



For more information on Atlas Stone training and many other types of Strongman Training events, please check out my Strongman DVD, Introduction to Strongman Training. Loaded with technique and safety tips, I can show you how to correctly train like a Strongman or Strongwoman. And whether you ever enter a competition or not, you will definitely be a stronger version of yourself in no time.



Steve Slater

Click here for the Introduction to Strongman DVD

How Do You Define Success?

I was navigating through Facebook the other day when I came across a page that had this question posed as its status: How do YOU define success? Underneath were many comments about, “pulling yourself up when life hands you a knockout punch,” and, “accomplishing feats that you once thought were impossible.” Reading through these responses from people who were self-proclaimed motivators and alleged life-changers, I couldn’t help but be taken aback. Why were their definitions of success so dramatic, and were they implying that anything less than a positive life-changing event was not a success? What happened to doing your job, or rather, just doing what you are supposed to do, day in and day out? To me, that defines success.

In today’s society there is an overwhelming need being expressed for glamour and glory and things. Our economy is down, yet people still feel the need to be as materialistic as ever. Why? Because to them, having nicer and bigger things portrays them as being successful. But successful in what regard, and by who’s standards? Obviously there is financial success that is portrayed by newer and nicer things, but is that really the only type of success that matters? What about those who are morally successful, setting guidelines for their actions and then adhering to them?

To me, moral success is one of the most overlooked and least sought-after qualities in people today. The problem, in my opinion, is that being morally successful is often conflicting with one’s ability to be financially successful. It is sickening the differences in income between those who lie, cheat, and step on others to get ahead compared to those who put in an honest day’s work. This simple observation is so backwards to me and screams that something is terribly wrong with our society. Nonetheless, people are increasingly eager to fuel this vicious cycle if it means ensuring their own prosperity.

Let me clarify something here. I am not saying that money is evil or making money is evil. Money is a very powerful tool that can allow people opportunities to experience different things that society and this world have to offer. However, money is only a tool, and it must be treated as such. If you treat money as an objective marker used to measure yourself, then you will never become any greater than the numbers you are chasing. On the other hand, if you use money to afford yourself experiences from which you can grow as a person, then you are using this tool in a way to better yourself, and in turn better society as well.

A great example of how completely misunderstood the power money can have on someone’s life can be found throughout the novel Hunger In America by my uncle, David Allen Cates. The underlying storyline throughout the novel is the need expressed by the characters to get out of their current situation and move on to something bigger, brighter, and better. There is an overwhelming optimism that this will in fact happen, and when it does, happiness will finally be found, their marriage will be perfect, and every day will be the euphoric joy that life was intended to be. The kicker is that everything they feel will truly make them happy they already have, but they are so caught up in the delusion that money will be the catalyst to make their life fall into place that they can’t appreciate that everything they want in life is staring them right in the face.

So how do you define success? That’s my answer. Here’s to faith, strength, and passion.

Get big or die tryin’.

Charlie Cates

Self Made®, Owner

Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP's. He can be reached via e-mail at charlie@selfmadefitness.com.

This article may be reproduced with biographical information intact.

Reality Show Pitch

I've watched The Biggest Loser for all of 30 minutes thus far in my life. Quite frankly, I couldn't stand the sight of what was going on during that show. However, I think I have found a weight-loss reality show that I could stomach watching. Here is a great article by Brett Klika on how a weight-loss reality show should be.

Reality Show Pitch by Brett Klika

Get big or die tryin'.

This Past Week (6/20-6/26)

This past week was the end of my recovery week and the beginning of my new phase of training. After having been sick all weekend and unable to eat for three days, my body weight dropped down to a slim 221. Not only that, but my strength was completely depleted. Nonetheless, I began the rebuilding process with squats on Wednesday, incline bench on Thursday, and deadlifts on Friday. Saturday I did some light lower body work and Sunday I took completely off.

On Tuesday I released a new article to the site, "Static Stretching to Improve ROM and Speed Recovery: Fact or Fiction?". As you can tell from the article, this piece is heavily influenced by my MAT training.

On Saturday I attended the Perform Better conference here in Chicago and met up with Todd Durkin, owner of Fitness Quest 10. He was presenting that afternoon, so I stuck around and listened to what he had to say. Todd is a great motivator and it was awesome being able to reconnect with him. While I was at the conference, I also had the opportunity to meet Martin Rooney and Bill Parisi. It was an incredible honor being able to chat with these two for a few minutes.

That's all for this past week. Now it's time to go live this one.

Get big or die tryin'.