Author Archives: Thom Van Vleck

The One Best Exercise

by Thom Van Vleck

My brother Tedd is a Clean and Press man. It goes to show that different exercises work best for different lifters.

I was out throwing with Bill Leffler the other day.  We were talking training and some of our frustrations.  Between us, we have about 75 years of lifting and throwing experience and the topic became “The One Best Exercise”.

I recall many years ago in an old Ironman there was a question posed to several top lifters and trainers: “If you could do only one exercise, what would it be”?  The answers centered around two lifts.  The squat and the Clean & Press.  Debates and arguments were presented.  It kind of reminded me of a recent thread on the USAWA forum centered around Al Myers’ article on the Deadlift.

The reality is that there are exercises that are better than others, but all exercises have some merit, and it all depends on what you want and how you use it to get what you want.

1.  Does the exercise work the most muscles in the body?  The Clean & Press certainly does that,  but the Squat and Deadlift certainly work the biggest muscles in the body the hardest.  If that were the only criteria for the One Best Exercise, that would probably be the end of it…but that is not the only criteria.  I would argue it’s not even the best way to chose the One Best Exercise.

2.  Does the exercise create the adaptation that you desire?  We all lift for different reasons.  I lift mainly to improve my throwing for Scottish Highland Games.  Does the lift fulfill that need?  Do you grind out reps, or do you explode through them?

3.  Any exercise done for too long will become more and more dangerous and less and less effective.  You get stale, you get lazy on your technique, and eventually the boredom, lack of focus, repetition on the body will lead to injury.  Your body is always fighting against you because it is trying to protect itself and when it knows what is coming, it will resist damaging itself.

4.  Do you perform the Deadlift in a way that creates the muscle adaptation you desire?  The JWC has a member that has done a 4 times bodyweight deadlift.  He can’t clear 8 ft with the 56lb Weight in the Weight Over Bar event.  Al is a great deadlifter and when he was deadlifting 700 plus he could clear nearly 16ft!!!  The JWC member is very much a specialist and he’s very happy with the adaptation he has created.  Al trains for different reasons and his lifting has adapted to that.

So, my opinion is the “ONE BEST EXERCISE” changes over time and it depends on how you perform the exercise.  You have to find what works for you, and you must think outside the box from time to time.  I was stuck at 360 on my Bench Press for a year and made a point to specialize on my Bench for a year and managed only 365!  I used the best routines I could find.  So, out of desperation, I started doing 10 sets of 10 reps.  I started with 185lbs and kept adding 10lbs a week until I finally got 300lbs for 10 sets of 10.  After only 12 weeks I then maxed out and hit 400!  A 35lb jump!  I have theories on why this worked but my point is that it was unorthodox and I don’t know if I even recommend it!  So, don’t get too hung up on finding that “magic” exercise because it’s kind of like the old saying “Just when I figured it out, they changed the rules”.  Just when you find that “One Best Exercise” your body adapts and its time to shake things up and keep an open mind.  As for me….I’m doing deadlifts and squats right now, but not forever!

USAWA Nationals in TWO MONTHS

 

by Thom Van Vleck

The USAWA Nationals is in two months!  Time to get your plans made and entries sent in.  I have a had a lot of interest, but the entries have been slow.  There is no deadline on the entry form, but there is a point I need to have numbers for my banquet!  So get those entries sent in.

I will have polo type shirts with embroidered “USAWA Nationals 2011” on it.  We will have anvils for trophies for the winners and other awards for place winners.  You will not walk away empty handed, but if you want a JWC Anvil you will have to earn it!   We will have a great banquet experience after the meet and you won’t forget it.  We will have a strongman show after the contest with world class short steel bending, hot water bottle explosions, bed of nails (like Ed Zercher used to do) and much more.

This will be an USAWA Nationals like no other!  Often in life we are faced with choices and you “can’t do them all”.  This is one you won’t want to miss!

Wilbur Bohm, Pioneer of Sports Medicine

Dr. Wilbur Bohm, pioneer of Sports Medicine

by Thom Van Vleck

I recently did a story on Dr. Russell Wright who was pretty well know in the 50’s, 60’s, and 70’s in the weightlifting world for his work in sports medicine.  In that article I mentioned Dr. Wilbur Bohm.  Dr. Bohm was certainly Dr. Wrights inspiration in terms of Bohm’s early work in sports medicine leading the way.  Dr. Bohm wrote nearly 2 dozen books on athletic training and was the first every full time sports physician for a professional team.  He worked for the Cardinals, the Redskins, and the Reds, just to name a few.  He was a founding member of the National Athletic Trainer Association and was the first ever inducted into their hall of fame in 1962.

Wilbur Bohm started out as the Washington State University head athletic trainer before becoming an osteopathic surgeon in 1919.  He is credited with helping define sports medicine by writing books and filming a 1941 documentary on charley horses and sprained ankles. Bohm – with Jake Weber, Billy Morris and the Cramer brothers – was a member of the first athletic training squad to serve a U.S. Olympic Team, in 1932 in Los Angeles.  You will recognize the name “Cramer” as the name of the company that makes training supplies.  I use Cramer spray tacky all the time!

Bohm did so much and was involved in so much a book could be written about him.  I would like to focus on a couple of stories on him.

First, he was friends, possibly best friends, with the man I affectionately refer to as the “Phantom of the Anvil”.  Several years ago I was at the Rec Center here at the school I work at (A.T. Still University) and saw this picture on the wall.  Since that time I have devoted a lot of time trying to figure out who this man was.  I have a couple leads, and someday I WILL figure this mystery out.  I do know know this man left school before graduating to join the war effort in WWI.  He was legendary playing football and there are many stories I have found on him that include a 70 yard drop kick documented in a game (I know, seems impossible) and stories of him dragging numerous opponents down the field refusing to be tackled.  He was said to be 6’6″ tall and he had a build that was very good for his day.  But that story is for another day and for now, he’s the Phantom.  You will find this photo in the JWC gym and in the Dino Gym.

The Phantom of the Anvil circa 1918 (notice the skull and cross bones on his shirt, that was the school sports logo)

It was through the “Phantom” I learned about Dr. Bohm.  As I have researched the Phantom, I have found his connection to Dr. Bohm and that opened me up to the amazing accomplishments of Dr. Bohm and his connection to Dr. Wright.   It seems that the Phantom and Dr. Bohm were good friends and played football, baseball, threw shot and discus and participated in other sports with the schools teams.  Yes, back then, the medical school had sports, even a hockey team…and less surprisingly a golf team!  Dr. Bohm was quite an athlete as well and a very big man in those days.  I found one listing of him at 6’4″.  He threw the shot and discus at the Drake Relays, one of the most prestigious and oldest track & field meets in the world!  Some day, I’ll learn the mystery of the Phantom of the Anvil and when I do, Dr. Bohm’s story will be a part of it.

The second story on Dr. Bohm I’d like to share relates to his work in the 1932 and 1936 Olympics.  He served as the team physician in those Games and if you recall, it was the 1932 Olympics where the modern Olympic lifting began.  The lifts were cut to three that year (Clean & Press, Snatch, and Clean & Jerk) and it appears to be a watershed moment in terms of Olympic lifting’s popularity.  You may recall that Bob Hoffman attended the 1932 Olympics and when he returned to York he started York Barbell.  Karo Whitfield also attended the 1932 Olympics and as a result he made a life long friendship with Hoffman and the York Gang and returned to the Atlanta area and started a legendary gym, ran hundreds of bodybuilding and weightlifting meets, and trained thousands.  That list includes Paul Anderson, Harry Johnson (1959 Mr. America) and ran meets that saw Joe Dube’, Frank Zane, Boyer Coe, and many, many others get their feet wet.  So, that 1932 Olympics had three very important people it the sports world: Dr. Bohm, the “Father of Sports Medicine”, Bob Hoffman, the “Father of American Weightlifting”, and Karo Whitfield, “The Bob Hoffman of the South”.

The third and final story has to do with what may be Dr. Bohm’s greatest accomplishment.  In the Museum archives of A.T. Still, there is a collection of Dr. Bohm’s works.  Some are original type written copies of some of his books, personal notes, and a very interesting book that includes the raw data he collected for a study he did entitled “How Champions Train”.

"How Champions Train" by Wilbur Bohn, D.O.

The book itself is not very long and it’s message is really quite simple.  Coaches need to train athletes as individuals with different needs.  This may seem pretty common sense, but before this they would often train athletes with special diets that would be extreme in design and workout programs that weren’t very specific and overtraining was the norm.  The real treasure is the “scrap” book that is with the original manuscript that holds all the questionnaires from most of the track athletes at the 1936 Olympics.  Each athlete had been given the questionnaire at the Olympics and had autographed each one.   There are also many personal letters from these athletes over the next two years as he compiled results, most still in the original envelopes.  Since I am more of a “field” guy than a “track” guy I was focused on the throwers.  There were letters from Dimitri Zaitz (6th place shot put), Ken Carpenter (Gold medal, discus),  Lee Bartlett (12th place in the Javelin), William Rowe (5th in the Hammer throw), among others.  But there was one name from the track portion that caught my eye…..Jesse Owens.  Yes, in this stack of personally filled out questionnaires that had been signed by each athlete was one from Jesse Owens.  It detailed his typical diet, training, etc.  I asked the Museum curator just to be sure and she confirmed the signature was really his!

Many of Dr. Bohm’s books were on training athletes and injuries.  His collection includes many photos of him with famous sports figures that he helped over the years.  While his conclusions today may seem well know and well accepted, you have to understand in his time they were groundbreaking.  Dr. Bohm was a great athlete and a great doctor who’s legacy is long and wide!

Gone Fishin’

by Thom Van Vleck

Our USAWA Secretary Al Myers knows how to relax from the stresses of work and weightlifting. He goes fishing! But by looking at the size of these two big paddlefish he caught this week, it looks like he had to put his training to good use!

I sent Al Myers a message the other day and he said he was on a fishin’ trip.  I said, “AGAIN!”   I often will call Al, and he’ll return my call and say, “Sorry, I was taking my nap”.  I like Al, he’s a good guy.  But he’s also a pretty smart guy.  Al works hard and when it’s time to rest, he rests hard.

Weightlifters are a special breed.  Some might say we were so special we are mentally ill!  We do tend to be pretty obsessive and often that’s a good thing.  But just as often, we don’t know when to back off (I can’t say “quit”….because we don’t like that word!).

Recuperation is more than sleep, it’s rest, it’s feeling rested and ready.  It’s often the lost ingredient in an effective training program.  I work at a medical school and the constantly tell the students…”GET MORE SLEEP”.  Because more sleep, more rest means less mistakes.  A doctor makes a mistake, and people can die.  A weightlifter makes a mistake and an injury can result that, at best, will set us back a few days, at worst, end a career!

But it’s more than just your body that needs sleep.  Sleep is probably most important for you brain.  I would argue that you brain needs sleep more than any other part of your body.  Why?  Well, science hasn’t quite figured that out yet.  But the fact is that the brain does some pretty important things ONLY when it’s asleep.  And your most important training tool is you brain.  If your brain is not fresh and focused, your body won’t be.

I think that every lifting program should also include how you are going to rest and how long.  It should also include the occasional break from lifting altogether.  So, every once in awhile you have to remind yourself to back off a little.  So, get more sleep.  Take a nap.  And go Fishin’.

Dr. Russell Wright

Dr. Russell Wright, D.O. & Pioneer in Sports Medicine

by Thom Van Vleck

You may not know who Dr. Russell Wright (D.O. Doctor of Osteopathy) is, but Tommy Kono, Bob Bednarski, Tommy Suggs, Gary Glenney, Norbert Schmansky and many others probably owe him half the hardware in their trophy cases.  Dr. Wright made his living as the team Physician for the Detroit Tigers and the Detroit Pistons.  But he is best known to weightlifters as the team physician for five USA Olympic Weightlifting teams and countless World Championship teams.  He did much of this by traveling to these events on his own dime and providing a lot of the treatment for free. The lifters he treated often commented that he would tell them he’d “send them a bill” and the bill would never come.

Dr. Wright did back surgery on Schmansky and solved Kono’s knee problems to allow them to further their great careers.  He employed Osteopathic manipulation in his work with many other lifters and was there when Bednarski dislocated his elbow so badly at an international meet in Canada.  It was typical to put the dislocated joint in a cast and allow to heal, but Dr. Wright took the cast off once back home and worked with the injury with light exercise, massage, and Osteopathic manipulation.  This could have ended his career, but Bednarski won a World Championships after that!  Wright was an athlete himself having competed in football and basketball in college and a short pro career after that and he felt that gave him insight into athletic injuries and needs.  He was also known to be able to motivate the athlete in his recuperation and had a  deep understanding of sports psychology helping athletes who were devastated by their injuries forge successful comebacks.

Dr. Wright is credited with pioneering the “medical manager” concept.  It seems logical now, but until Dr. Wright came up with it, it was not practiced.  Simply put, someone trained in sports medicine would assist the coach in all medical decisions as a direct consultant.  Osteopaths like Dr. Wright were pioneers in sports medicine.  He was following in the footsteps of Dr. Wilbur Bohm  who was the first sports medicine specialist and he graduated from the school I work at, A.T. Still University which is the founding school of Osteopathic medicine.  Dr. Bohm was the team physician at the 1932 and 1936 Olympics for the U.S.A. track team and assisted  Jesse Owens in his historic run of 4 Gold Medals and the FIRST ever full time professional sports team doctor!  Dr. Wright was part of that heritage of sports medicine and his role in the 1956, ’60, ’64, ’68, and ’72 Olympics would continue that tradition.

Russell Wright was the president of the Medical Committee of the International Federation of Weightlifting and Culture and conducted many seminars on treating weightlifting injuries.  In 1966 he conducted a seminar in East Berlin, East Germany for Doctors from 92 nations.  He was a member of Sports Medicine (an organization that Dr. Bohm was a founding member) and was a delegate to the 16th World Congress of Sports.  He made most of these trips on his own.  His wife always accompanied him and they were considered real friends and ambassadors of Weightlifting.  He made dozens of these types of trips over the years.  Dr. Wright often joked that he kept “retiring” over and over again.

Dr. Wright graduated from the College of Osteopathic Medicine at Des Moines University in 1929 and practice medicine for 7 decades as he lived well into his 90’s.  The Des Moines School was the second Osteopathic school ever and was founded in 1903, now there are over two dozen D.O. schools across the U.S. and they represent an ever increasing percentage of Doctors in the U.S.  They have all the same rights and privileges of an M.D. plus they have to know Dr. Still’s Osteopathic principles as well.  Dr. Wright represented the type of “forward thinking” that has made D.O’s so popular.  It is estimated in the near future D.O’s will represent 1 in 5 Doctors and they are a large part of the sports medicine world due to Doc’s like Dr. Wright and Dr. Bohm.

Dr. Russell Wright was a true friend of weightlifting as a sport, but was a better friend to the lifters.  He also wrote books including “How to Become and Olympic Champion” where he tried to integrate not only exercised but every aspect of being a top athlete into one book (Diet, sleep, etc.).  I hope you enjoyed reading about a real unsung hero of USA weightlifting.

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