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Anonymous
I have a question about SQUATZ and flexibility. My ankles aren't flexible enough for my heel to touch the ground when I do my SQUATZ. I've been putting plates under my heels, but I don't think this is a good alternative in the long run. What are some good stretches so I'll be able to be a man and have my heels touch the ground?
>> Anonymous
I'm no doctor, but... what?
>> Anonymous
the squat stretch...basically just holding the bottom position of a squat

some weighlifting shoes also have the heel higher than the toes, so consider getting some of those...much safer than putting shit underneath your heels.
>> Anonymous
Sounds like you're doing it wrong. Look up some videos on YouTube.
>> Anonymous
wise, proactive OP is wise and proactive

you know that the plate under the heel thing is just a temporary fix, good.

>>368952
does not. it is good to ignore the advice on that (its a crutch, not a fix). altho squat stretch is fine (if u can even get there)

look up some resources and post them back, /fit/ and i will OK them or not. but i will not go browsing google for you.

tl dr: addressing mobility issues now is key for long term performance gain
>> Anonymous
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at first i couldn't see what you were doing but your heel lifts when you get into the bottom part of the squat?

you def. need to fix that, pushing against the front part of your foot is going to damage your knees.

when you bend down, try curling your toes up. it'll force your foot to stay on your heels.

other than that squat stretch?
>> Anonymous
google third-world squat

just take every opportunity to squat (bodyweight only) instead of sitting on a couch/chair, you'll become more flexible and the squat position will just become second nature to you and you'll be able to squat fucktons more

it sounds dumb but it works
>> Anonymous
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>>368967
OP here.
Thanks.
What about the ankle stretch in the picture.

>>368968
Sorry I wasn't clear enough, but yes that is the problem. I shall try doing the squat stretch. I read about it on stronglift, I think.

>>368970
I may try this.
>> Anonymous
>>368996
thats fine

im sure u can figure out like 10 variations if u just try it out
>> Anonymous
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SQUATZ SQUATZ SQUATZ
>> Anonymous
OP needs to start stretching and start doing self-myofascial release, aka foam rolling.

>On foam rolling:
http://www.robertsontrainingsystems.com/Self-Myofascial%20Release,%20Purpose,%20Methods%20an
d%20Techniques.pdf

http://www.t-nation.com/free_online_article/sports_body_training_performance/feel_better_for_10_buck
s

>On stretching:
http://rapidshare.com/files/34352172/bob_anderson_-_stretching.pdf

http://rapidshare.com/files/79301415/relax_into_stretching.pdf.html

Go
>> Anonymous
>>369274

holy.shit.

anon references MIKE ROBERTSON and SMR

9000 internets to you good sir
>> Anonymous
>>369277

So you're a CSCS? What do you think about the USAW Sports Performance coach cert? I've been looking at it lately, and I'd like someone with your experience's opinion on it.
>> Anonymous
>>369330
all coaching certifications by USAW > Sports Perf Cert (in terms of f() )

but if u wanna add beef to the letters that come after your name, sure, its all good....

its not like you know how to properly Oly lift anyways, and why does it matter? the very concept of OL in america is pretty much dead...BUT it still is better than an RKC or lol Crossfit cert lol
>> Anonymous
>>369351

Ok cool, so what you're saying is that the sports performance certification is not as good as the club coach cert?

I've learned as much as I can from books about the O-lifts at the library and watching some lol crossfit videos. There's also a gym in my area where a guy competed in weightlifting in the Olympics a while ago. I'm going to check him out soon:

http://www.athensgym.com/content/ahmed-ragheb

Are there any books in the meantime before I start with USAW that you recommend?
>> Anonymous
>>369381
sure, i'll make a recommendation

dont bother with USAW.

like i said, OL is dead here in the states. if you can learn from an old timer lifter, great, do it, do everything he says as thats the BEST WAY to learn.

for reading, read eastern bloc.

Medvedev, AS. Weightlifting and its Teaching Methodology
Roman, RA. Teaching and Training of a Weightlifter
Voropayev, AN. Contemporary Training of a Weightlifter

in response, whats your deal? tell your story, as in, waht you do, how the hell some1 who actually wants to know something wound up here, plans on being an S and C coach, etc.
>> Anonymous
>>369381
your coach looks superb if you can stick with it. hopefully you've laid a foundation with the basics.
>> Anonymous
>>369411
>>369413

Thanks a million for the info man, I really appreciate it.

My story? Well, I've been lurking /fit/ for about a week now. I'm a 2nd year community college student, and looking to transfer to university next fall, hopefully majoring in Kinesiology. Started getting into lifting and physical culture stuff in high school. Used to wrestle, but caught skin infections two seasons in a row, so instead of practicing on the mat I spent a lot of time researching things on the web and applying it in the weight room. I figured that when the infections would go away I'd be lacking in wrestling technique, so I'd make up for it in strength and power. Aside from thinking about studying IT geek stuff for a bit, I'm figuring out that I really want to be in the S&C business. Passion and making money, two great things rolled into one amirite.

Time for bed, but I'll pepper you with some more questions tomorrow, I got a ton of em. I'm excited in a totally non-gay way, I didn't expect to meet a CSCS in /fit/
>> Anonymous
>>369448
99% of /fit/ doesnt even know what that means nor does 'it' care

you actually want to learn and improve, so i'd recommend getting the fuck off here asap. its a total clusterfuck of deceit, rumours, and lies defeating solid science and decades of field practice/experience
>> Anonymous
>>369274
OP here. Thanks for all the info, these are some good resources.
>> Anonymous
>>369411
You wouldn't happen to be a Russian coach, would you? That would explain a lot.