EATING

Weightlifting Competition 

This is NOT medical or professional dietary advice.  This is information gathered over a 20-year period of reading, learning and applying that to the very specific sport of weightlifting with clean lifters.  This is a gross simplification of a complex subject.  These are layman’s notes so that you don’t have to spend time looking stuff up.  (Although you should always do your own research!)  

You have between 1 to 2.5 hours after weigh in before you start lifting heavy-ass weight in a mentally and emotionally demanding situation.  Consider carefully what you do with your body during that time.

Goals

1. Energize your body (muscles) as soon as possible and maintain for at least 5 hours
2. Think clearly/focus
3. avoid lightheadedness
4. avoid nausea
5. avoid cramps

Key Points For everyone:

Fats and protein from food can make you lightheaded when you lift.  Why?

Your gut draws blood from other parts of your body to digest which can cause 

post-prandial hypotension.  

High carb intake mixed with adrenaline can make you lightheaded when you lift.  Why?

Your body produces excessive amounts of insulin to digest the sugars.  The combination 

of stress/hormones that are released when nervous or excited, can cause post-prandial 

hypoglycemia in healthy adults.

Whey protein and liquid vitamins/nutrients will get to your muscles and brain faster than food.

Dehydration can make you feel tired.  Rehydration takes time.  Feeling better after rehydrating is not immediate, it’s a process. 

Digestion delays vitamin and nutrient (your energy source) absorption.

How to refuel after weigh in varies based on what you did to your body to make weight.  

Very few professional nutritionists fully understand the psychological, emotional, neurologic and physical demands of a weightlifting competition.  Very few weightlifting coaches fully understand the complexities of microbiology and nutrition.  Be extremely careful when reviewing their advice. (That includes the following information.) 

If you’ve dehydrated and/or significantly cut calories prior to weighin: 

Priorities: Rehydrate, avoid digestion

1. Drink at least 24 oz water (NOT distilled.  Distilled is acidic and can cause a mineral imbalance) or pedialyte immediately after you get off the scale.  
2. DRINK your food/protein as soon possible (10-15 min after water).  A meal replacement shake that contains both carbs and protein and is low fat is best.  
3. Don’t drink milk (milk can take up to 4 hours to digest)
4. Don’t eat fatty food or meats (You won’t get the benefits for 4+ hours and they will draw blood away from your muscles into your gut making you lightheaded)
5. Eat easily digestible food (think simple sugars - glucose, fructose - fruits, cereals, grains, pasta) and chew well before you swallow (benefit as soon as 15-30 min).
6. Drink more water as often as able
7. Avoid caffeine prior to the snatch if you are nervous or excited (Your body is already releasing a fantastic combination of hormones, including adrenaline, which is pumping blood into your muscles. Stimulants will constrict your blood vessels and can cause excess stress which you interpret as discomfort and reduced control.)
8. AFTER the snatch session, eat more simple sugars and drink more water 
9. Caffeine or candy may be a benefit after the snatch - bringing you back “up” after you experience a crash from natural adrenaline. 
10. Go urinate during the break.  When you cinch up that belt on the platform, you’ll be glad you did.

If you didn’t cut calories/dehydrate but are waiting to eat after you have weighed in:

1. Eat a small amount of carbs right before you go to bed the night before, supporting glycogen in your muscles.
2. Sip water regularly the next morning regardless of when weigh in is.  
3. After weigh in DRINK your protein.  Food will do you little good at this point because you have to digest it. A meal replacement shake that contains both carbs and protein and low fat is best.  
4. Don’t drink milk (milk can take up to 4 hours to digest)
5. Don’t eat fatty food or meats (You won’t get the benefits for 4+ hours and they will draw blood away from your muscles into your gut making you lightheaded)
6. Eat easily digestible foods (simple sugars - glucose, fructose - fruits, cereals, grains, pasta) and chew them well before you swallow.

If you are able to follow your regular eating plan the day of your competition:

1. Congrats, enjoy the morning
2. Be sure you are well aware of the specific water and food routine your body responds best to before you do a max out snatch AND clean and jerk session that includes a healthy break in between the two lifts.  If you haven’t practiced this, you are not prepared to ‘wing it’.
3. Don’t vary from your known eating/drinking routine (if you do, then you are not following your regular plan and your body will respond differently)

If you are going to ‘wing it’:

1. Good luck!  

You probably haven’t noticed that competitive weightlifters don’t say “good luck” we say “lift well”.  Chances are you may find out the reason for that at your next meet.  

FAQs for The Praxis Cup at Fitcon

1. Is there a qualifying total? No.  This is an invitational. 

2. What is an invitational?  A competition open to lifters or teams by specific invitation from the meet director

3. Who is invited? This year our intention is to give back to the teams and athletes who have so generously volunteered and helped at our local and national meets.  We are awarding significant cash prizes to the top 3 teams based on team points and the top 3 overall individual men and women based on Sinclair.  Invitations were sent to registered USAW clubs in Utah who have contributed to running our Utah meets.  Team Praxis, although a valued contributor, will not compete for the team award.  Praxis supports other teams in taking home this money.  Based on the paid registration responses from teams, we are now inviting individual athletes to fill the available spots.  Team Praxis lifters who are not competing at USAW National Championships are invited to compete as individuals. 

4.  Will there be spots for open registration? Possibly.  There is a waiting list of lifters who have submitted formal intent to lift.  These lifters will be given first preference.  Following their paid registration responses, any available spots will be open to the public (with USAW card).  

5. What will the teams consist of?  Any combination of 6 lifters with no more than 2 masters and 2 youth/juniors.  

6.  How are team points awarded? TEAM lifters only will be awarded the typical IWF team scoring 6 points = 1st place, 4 pts = 2nd, 3 pts = 3rd, 2 pts = 4th, 1 pt = 5th.  TEAM lifters will compete in age and weight class including youth, junior and national master classes.  

7. So youth and Jr. lifters will win in their class?  No.  They will be awarded points for their team based on earned place.  Individual awards are given only to the top 3 overall men and women based on Sinclair placement.  http://www.iwf.net/weightlifting_/sinclair-coefficient/

8. What are the cash awards?  Final amounts will be determined based on registration, but we expect

Individual awards based on Sinclair
1st place women $500
2nd place women $300
3rd place women $150

1st place men $500
2nd place men $300
3rd place men $150

Team awards based on point scoring:
1st place team $1000
2nd place team $700
3rd place team $400

9. Is there really a Praxis Cup?  There really is.  The physical trophy cup will be awarded to the first place team.  Their team name and each member will be inscribed on the trophy after the MMXVI Praxis Cup at Fitcon.  (Why not have a little fun with this amidst the brutal competition)


10. Is this State Championships? No.  State Championships will be in July.

11.  Will The Praxis Cup at Fitcon be an invitational next year?  Probably a combination.  We intend for this to be the best competition in Utah.  We are planning to invite lifters from across the country when the dates of Fitcon do not conflict with USAW National Championships.  

12.  Will the Werksan equipment be sold at a discount?  Yes.  15% with pre order.  Contact Kenny at 856-273-1000 (you must mention the FitconUtah discount).  

13.  Is the Werksan discount available to Utah only?  No.  Werksan is offering this discount to everyone.  Preorders will be held at Praxis until pick up is arranged.  Praxis is located 10 min. from the National Championships/Olympic Trials venue.  Those coming for Nationals may want to take advantage of this Werksan discount.  

14.  Can I volunteer to help at the event?  Yes.  Volunteers will get a Werksan t-shirt and free admission to Fitcon.  Email: praxisweightlifting@gmail.com

Finding a Weightlifting Coach

1. Do your research by asking lifters, coaches and reading any information you can find - OTHER THAN WHAT THAT COACH SAYS ABOUT THEMSELVES.
2. If a coach claims to have coached previous great lifters, talk to those lifters directly.  You should be aware why a lifter left a coach to train with someone else.
3. Coaches with character will NOT privately FB message, text or call a lifter affiliated with another team or coach in order to recruit them.  Actually, they will not initiate conversation at all regardless of their intention of recruiting. 
4. When a coach wants to make a suggestion to a lifter's technique or training, they will contact that lifter's coach, not the lifter.
5. Coaches with character will NOT accept an affiliated lifter to their team without first discussing it with the lifter's current coach.
6. Work with a coach before affiliating with his/her team.

I    If you encounter a coach who misrepresents their accomplishments, has a questionable reputation within their weightlifting community, cannot maintain their lifters for long periods of time, or demonstrates #3, #4, or #5, you are taking a risk with not only your long-term weightlifting progress, but your emotional and psychological approach to the sport.  

1. 
   

Champions and Goals

The act of reaching a goal is more important than the goal itself.  

                                                                          

Champions share many characteristics.  Becoming skilled at reaching goals is certainly one of them.  Learning the skill of achieving a goal is more valuable and longer lasting than the athletic skill you are trying to master.  Coaches can teach athletic skills.  Coaches can also help develop a champion.  But make no mistake - athletic skill and being a champion are two very distinct things.  Each has a different process for acquiring it and each should have a distinct focus and plan.  

As you learn that you can accomplish a task - that you can take an idea, put it down on paper, put the work in and then actually accomplish it, you will find a great sense of achievement. You will learn what self-discipline is, how to master small and large parts of your character and reach for greater and greater potential within yourself.  Go ahead and break New Year's resolutions if you must.  We all have dreams and aspirations that don't come to fruition.  All of that is fine, but a goal written down is of vital importance that it be reached.  Do not set goals unless you intend to reach them. 

Setting Goals

Athletes and coaches who take this concept seriously, develop champions. Many new lifters will report their goal is to go to the Olypmics.  It is important to distinguish that dream from the necessary short term goals along the path toward that target.  The athlete and coach set realistic and achievable goals that fit the level of skill at any given time.  That doesn't mean the lifter and the coach aren't both hoping and planning for an eventual state record or national championship title, but it is important that those don't become goals until the time is right to achieve them. 8-time national champion and 3-time Olympian Fred Lowe, says, "I calculate reasonable goals based on how much I think I can improve in that space of time. The key word here is reasonable since there is no short cut to this whatsoever."  

Once a goal is set, whether you are the lifter or the coach, you need to do every single thing in your power to make sure that happens.  To be on the podium at national championships, the important goals become what you do in training or at the local competitions to help you get closer to the podium.   

Lofty Goals

After a competition, lots of lifters get very motivated and want to set lofty goals.  I love lofty goals. However, lofty goals are reserved for an athlete who has demonstrated the ability to reach goals regularly. Reaching goals is a skill.  Once you recognize an athlete has that skill, let them set lofty goals.  Many lifters will be setting lofty goals internally and not communicating them to you.  An intuitive coach can help them to set clear, reasonable short term goals and coach them to learn how to focus on those.  Many lifters write their dreams on a mirror, or post them on their wall at home or in the gym, but if that dream is meant to be a lofty goal, you'd better make damn sure you are going to achieve it.  You must know how to achieve goals and have a track record for achieving them before setting a lofty goal.  

Coaching the Skill of Reaching Goals

Going into any competition is an important coaching moment and valuable opportunity for developing a champion.  The goals you set and reaching them are critical.  Whether the goal is 6 for 6, to gain valuable competition experience, or to hit specific numbers, will vary from competition to competition.  The outcome must be success for developing the skill of achieving goals.  If you set the goal of hitting specific numbers, you should be positive your lifter will hit those numbers. Determining openers and attempts may have nothing to do with the competition goal.  

Lifters will have all kinds of thoughts going through their minds weeks and months before competition but certainly the few days leading up to a competition.  Some lifters become very overwhelmed with their performance, whether they are going to let mom down, even their appearance.  The number of emotional conflicts and stressors are infinite.  Coaching them to focus on a reachable, attainable goal can help them learn how to put those distractions aside.  When challenges come - hotels are sold out, restaurants aren't open, weather comes into play, someone gets sick - you don't rewrite the goal, you respond to the challenge and keep your eyes focused on the goal.  

After an athlete achieves a goal, you must celebrate it!  Check it off and remind them what it took to persevere and the dedication they demonstrated to reach that goal.  One of the most successful coaches of champion weightlifters, Ursula Papandrea, says "perseverance" is what helps her athletes reach goals.  Help them understand the significance of what you have built.  It doesn't matter if they achieved double bodyweight on the platform, a PR, or even a win.  Focus on the achievement of the competition goal.  By coaching this, the skill you are helping them acquire is to value self discipline -- the knowledge and awareness that they can achieve what they set their mind out to achieve.  In this way, you are creating and developing a champion on and off the platform.  

Sometimes a win happens by default.  A championship title is not the same thing as being a champion.  Becoming a champion is a long, hard, difficult process that is only achieved after much work, dedication, sacrifice and perseverance.  Anyone can set goals.  Learning how to achieve them and practicing that skill, helps develop a champion.  The characteristics of a champion on and off the platform are far more valuable and will last much longer than any win.  

RECOVERY PRAXIS STYLE

Recovery is key to making progress.  Olympic lifters train hard and systematically in order to recover for improved strength and speed.

All athletes competing in the sport of Olympic weightlifting sign an agreement to comply with WADA regulations. 

 http://list.wada-ama.org/

At Praxis, we do not use performance enhancing drugs.  We don't cycle on and off of them - we don't use the at all.  Period.  Ever.

This makes performance and recovery a challenge.  Working out day after day in a cold gym in the winter with nothing in your system but a big glass of water and a breakfast your mom would approve of is not for the weak.  It takes a lot of self discipline.  But it's possible.  It happens across the country in countless gyms day after day.

Here's what we do (in order of importance):

1. Sleep.  7-8 hrs a night. The hormonal response from a good night's sleep is critical. Growth hormone is released at night.  

2. Water.  Lots and lots of water.  

3. Protein.  Lots and lots of protein.  (avg. 1g per 2.5kg x bdywt per day)

4. Nutrition: The more seriously you take food, the better your lifts will be. Avoid sugar because of its inflammatory affects, eat broccoli and spinach by the handfuls.  Veggies of all diff colors, shapes, sizes and genders.  

5. Fish oil. Obscene amounts. (min 6 grams for younger lifters, 10 for older lifters or anyone struggling with inflammation. We're CRAZY)

6. Glutamine.  White powder from heaven. (5g before a workout, 10g after; add 5g extra before if the workout will be stressful and skip the preworkout if on a budget) 

7. Multivitamin.  Every single day.  

8. Vitamin E.  800iu.  Yes that is double the daily allowance.  FDA bite me.  

9. Vitamin C. 2,000-3,000mg (antioxidant on the cellular level for stress from training)

10. Stretch. Post workout stretching. Spinal decompressions. <10 min. on your BFF the lacrosse ball.

11. Epsom Salt.  Soak in it.  Cold or hot.  Your choice.

12. Contrast Showers. The measure of a truly dedicated competitor. Only for the beasts and only when they are in beast-mode.

Supplement companies will sell to anyone who is willing to

 "drink the Coolaid".  

Be smart.  Train hard.  Recover clean.  

Results Utah State Championships

Blue = State Record         Red = Miss  
Name                                 Division                 Class         Wt.                    Sn                      CJ                   Total    Team                Place

Brendon Cox.............Y boys 14-15........ ...69......65.91.........20..22..22.........15..20..25...........40.....Hercules.......1

Brittany Cox.............Y girls 14-15............69+....82.71.........20..25..30.........20..25..30............55.....Hercules ......1

Jack Bemis..............<13 boys..................50......46.42........25..27..30.........25..30..35............62.....Hercules.......1

Ethan Baggaley.........<13 boys.................44......40.37.........27..30..32.........30..35..38...........68....Hercules ........1

Lauren Gill...............Y girls 16-17.............69......64.60........30..35..38.........40..45..51............89.....Hercules .......1

Debbie Millet Carroll........Women...............58...........WITHDREW...................................................Praxis 

Tawnya Quintana..........Women................69......68.34........45..47..50.........60..63..65...........113....Praxis (extra).1

Joan Kuheim.............Y girls 16-17.............75+.....84.48........50..55..60.........75..80..80...........140....Una (extra)...1

Rachael Davis..............Women................75+......77.63........62..65..67.........80..83..85...........150....Dynamo........1

Brittany Riesenberg......Women................63.......61.93........65...65..68........78..82..85...........150....Praxis..........1

Maegan Snodgrass........Women................69.......68.91........ 86..89..89........97.100.100...........186....Praxis..........1

Name                                 Division               Class         Wt.                       Sn                      CJ                    Total           Team         Place

Colby Murdock.........Y boys 16-17..........62.........60.50.......23..25..27........35..40..45.................67.... ..TUG.........1

Braxton Allen...........Y boys 14-15..........77.........74.74.......25..30..30........35..40..45.................70......Hercules....2

Nick Warlin.............Y boys 14-15..........62.........56.74.......20..25..30........35..40..45.................75......Hercules ...1

Terrance Cantrell......Master Men...........56.........55.69.......33..35..37........47..51..53.................88......Praxis.......1

Landon Borrell..........Y boys 14-15..........85.........80.53.......30..35..38........45..50..55.................88......Hercules....1

Preston Baggaley......Y boys 14-15..........77.........76.66.......30..37..40........45..50..55..................95.....Hercules....1

Chan Berbary..........Master Men............69.........68.59.......38..42..44........50..52..54..................98.....Una..(extra)1

Chad Tolley.............Men.....................69.........63.07........52..53..60........67..70..72.................---......Praxis......--

Izek Davis..............Y boys 16-17.........105........104.32.......60..65..70........80..85..90................150.....Hercules....1

Ben Limb................Men.....................69.............................NO SHOW..........................................Hercules

Austin Wayment.......Men.....................77........76.76........60..73..73........80..90..100...............150.....Hercules....4

Chris Pack.............Jr. Men.................85.........79.95........64..66..73........88..88..94................161.....TUG..........1

Isaac Munoz...........Men....................105........101.95.......70.75..75.........85...85..92...............167....Praxis.(extra)1

Josh Brandt...........Jr. Men..................77.........76.43........60..62..75.......75..90..100...............175....Una (extra)..1

Ryan Burkepile........Men......................85.........82.95........75..75..81......100..105.110..............180....Praxis (extra)

Name                                 Division           Class            Wt.                   Sn                      CJ                  Total        Team         Place

Jean-Jacques Grossi.....Master Men......105.......95.00.....60..65..68.......75..85..88.............156.......Praxis......1

Jeffrey Allsop..............Men...............94........88.90......73..76..76.......85..88..93.............161........Praxis.....3
Graham Aldridge..........Men...............94.........92.40.....80..85..90......100..105..110..........190........Praxis.....2

Justin Tungate............Men..............77.........74.40......84..90..93......100..104..106..........194.....................3

Kenneth Golladay.........Men..............85.........83.50......80..85..90.......104..110..110.........200.......Una.........2

Orrin Whaley..............Junior Men.....77.........76.94......90..97..102......110..115..121.........207.......Una........1

Shane Vandekerhof......Men..............77.........76.10......90..93..95.......105..110..115.........210......Crossfit Ut.2

Justin Eicholtz............Men..............77.........76.40......85..90..92.......115..120..131.........212........Praxis.....1

Austin Harris..............Men..............105.......102.10.....86..90..100......130..135..140........225........Praxis......2

Zachary Gee..............Men...............85........83.70.....102.108.112......130.137..137.........238........Una..........1

Devin Mattson............Men...............94........93.80.....100.107.115......140.142..142.........242........Praxis.......1
Jake Knighton.............Men..............105.......104.30....105.110.120......135.145..145........255.....Praxis (extra).1

Travis Kuhni...............Men..............105+.....108.30.....115.116.120......140..145..150.......261.......................1

Kaleb Whitby..............Men..............105.......103.80....140.146.150......183..183.183........329.........Dynamo.....1

Utah State Championships

Session 1:  Women and youth:  Weigh in 7:00 a.m.   Lifting 9:00 a.m.

Session 2:  Youth, Juniors, Men (B):  Weigh in 9:00 a.m.   Lifting 11:00 a.m.

Session 3:  Men (A):  Weigh in 11:00 a.m.   Lifting 1:00 p.m. (session may be delayed - will immediately follow the completion of session 2)

Official start list (Out of state lifters in red)

Session 1  9:00 a.m.              Division                  Class                   Snatch           C&J

Brendon Cox.......................Y boys 14-15..............69..........................15...............18

Brittany Cox........................Y girls 14-15...............69+........................20...............32

Jack Bemis.........................<13 boys....................50..........................25...............33

Ethan Baggaley...................<13 boys....................44..........................27...............36

Lauren Gill..........................Y girls 16-17................69.........................36................50

Debbie Millet Carroll.............Women......................58..........................59...............69

Rachael Davis......................Women......................75+.......................63................77

Joan Kuheim........................Y girls 16-17...............75+.......................60................85

Brittany Riesenberg..............Women......................63.........................70................82

Maegan Snodgrass...............Women......................69.........................90...............103

11:00 a.m.

Nick Warlin.........................Y boys 14-15...............62........................25..................40

Braxton Allen......................Y boys 14-15...............77........................30..................40

Landon Borrell.....................Y boys 14-15...............85........................35..................50

Preston Baggaley................Y boys 14-15...............77........................37..................52

Terrance Cantrell.................Master Men.................56........................35..................55

Chan Berbary......................Master Men.................69........................36..................52

Chad Tolley.........................Men............................69........................59..................70

Izek Davis...........................Y boys 16-17..............105........................65..................85

Ben Limb............................Men.............................69........................70..................85

Austin Wayment..................Men............................77.........................70..................93

Isaac Munoz........................Men...........................105........................70..................90

Chris Pack..........................Jr. Men........................77.........................70................100

Josh Brandt.........................Jr. Men........................77.........................70................100

Ryan Burkepile....................Men.............................85.........................75................105

1:00 p.m.

Jeffrey Allsop......................Men..............................94.......................70...................90

Jean-Jacques Grossi...........Master Men...................94.......................78..................100

Justin Tungate....................Men..............................77........................85.................100

Kenneth Golladay...............Men..............................85........................85..................104

Graham Aldridge.................Men..............................94........................85..................105

Shane Vandekerhof.............Men..............................77........................95..................115

Orrin Whaley......................Jr. Men..........................77........................96..................115

Justin Eicholtz....................Men..............................77........................90..................120

Austin Harris.......................Men.............................105.......................90..................125

Travis Kuhni........................Men..............................105+...................106..................137

Zachary Gee.......................Men...............................85......................102..................130

Jake Knighton.....................Men.............................105......................112...................135

Devin Mattson.....................Men...............................94......................115..................145

Kaleb Whitby......................Men.............................105......................135..................182

Any questions, please contact:

Debbie Carroll
Meet Director
Team Praxis
(801) 440-7699
facebook: Praxis Olympic Weightlifting Center