Home Made Equipment

by Thom Van Vleck

Wayne Jackson using a home made Bench Press

In the early days of the Jackson Weightlifting Club there was a lot of  Home Made equipment.  My grandfather said that back in the 20’s, when he and his friends decided to lift weights they had “NO HOPE” of being able to afford real weights so they got scrap iron for the bars and poured cement in buckets to make weights.  They also lifted whatever was handy!  When my Uncles started lifting in the late 50’s, there was more equipment available, but they had the same old problem of being broke!  So they made a lot of their own stuff and got by just fine.  In the photo I’ve included with this story you will see my Uncle Wayne doing “press grip tricep presses” (basically, using the same grip he used for the Olympic Press and keeping his elbows in) on a bench that one of the JWC members made.   If you look closely, the leg on the far left is actually split and it looks like it’s ready to blow!!!!

I recall when I first started training, about 1977, they were tearing a house down nearby.  We went down and Wayne pulled out some old boards that weighed a ton (probably native oak).  We pulled what seemed like hundreds of nails out and then my grandfather Dalton took to making an Incline for Presses.  I’m pretty sure Evel Knievel could have used that thing to jump the Grand Canyon, it was that solid!!!  I also recall getting a splinter or two using that thing and learning that if you do inclines with the uprights in front of you and you can’t lock out the bar….you will be trapped!  Another thing that my Uncle’s made that I still have is a set of squat stands.  The base is a truck wheel and the upright is a truck drive shaft.  The “U joint” makes a nice, natural rest for the bar.   When I first started in the Highland Games, I made a lot of homemade equipment.

I’m sure we all have stories like that.  I have many more, too.  But that’s not my point today.  It’s about desire.  I recall my grandfather telling a story about how when he was a kid there was a man that had a really fast horse and he treated the horse like gold, pampering it, giving it all the best grain, stalls, equipment and most importantly hired someone to train the horse.  He then raced it against another horse that had none of these things but did have an owner that worked hands on with the horse.  The day of the race, the horse that knew his owner and the owner’s desire to win, won over the horse who’s owner was a stranger to him.  The message I got was that desire was the most important ingredient to winning.

I recall one day back in the 70’s a guy begged me to come and train at the old JWC.  He showed up and it was winter and there was no heat in our gym.  It was also dirty and full of home made equipment.  I could tell he was put off by it all.  He never came back and that was no great surprise to me.  If he had the desire, he would have put up with what he had to in order to achieve his goal.

Today, I have a pretty nice gym.  I have some pretty expensive equipment.  But I still lift off those old squat stands from time to time to remember that story.  To remember that if I have don’t have desire, all the fancy equipment in the world won’t save me when (as my Granddad used to say) “the shoe leather meets the road”.   A little adversity is a good thing!

Team Nationals

2010 USAWA TEAM NATIONALS

by Al Myers

Group picture from the 2010 USAWA Team Nationals. Front row left to right: Rudy Bletscher, and Mike Murdock. Back row left to right: Mark Mitchell, Scott Tully, Al Myers, and Chad Ullom.

Chad and I were able to successfully defend our title of  USAWA Team National Champions, but not without serious competition this year.  This, without a doubt, has to be the most successful Team Nationals to date in terms of competitors and quality of competition.  I haven’t counted the records set yet, but I am willing to bet that more USAWA Team Records were set in this meet compared to any other meet in USAWA history.  Fellow Dino Gym members Mark Mitchell and Scott Tully formed a team, along with a pair of very strong 70 plus year olds, Mike Murdock and Rudy Bletscher.  It is interesting to note that all the teams had team members that were very comparable in size and strength to each other.  Having  team partners that are compatible in strength, lifting style, and body size is essential in order for a team to perform optimally.

Mark Mitchell and Scott Tully with their 450 pound Team Maxey Press.

The first lift of the day was the Maxey Press, done in honor and remembrance of Bob Maxey, who was a founding member of the Dino Gym and who this lift is named after.  The Maxey Press is a strict press from the rack using the Fulton Bar. Mark and Scott stole the show here as they got an easy 450#, and then called for 500#.  Truly a huge team press!  They missed it by inches at lockout.  Both of these guys are 250-300# strict pressers, but just had their timing off a little lifting together.  The next lift was the Hands Together Bench Press.  This lift is tricky when performing it alone, but as a Team Lift  really provides a challenge.  Mark and Scott ended with 570#, but had more in them.  They just ran out of attempts.  The next lift was the Team Rectangular Fix.  Mike and Rudy showed true grit in this one, as they did a lift of 160 pounds.  When tabulating the points, I realized that these two scored the most points in this lift of all the teams.  They had adjusted points in the Rectangular Fix of 173 points, compared to 157 points for Chad and me, and 152 points for Mark and Scott.  That is something they should be proud of!

Rudy Bletscher and Mike Murdock - A pair of very strong lifters over the age of 70 years.

The last lift of the day was the Team Trap Bar Deadlift.  I had made a custom-designed Trap Bar for this occasion to accommodate this lift.  I told the guys whoever lifted the most would probably have a World Record since I doubt this lift has ever been contested before, anywhere.  The comp was very close at this point, with Mark and Scott leading Chad and me by only 10 points.  So this Team Nationals came down to the LAST EVENT to be decided!  Chad and I opened with 915 pounds while Mark and Scott decided to break the 1000 pound barrier on their opener with 1005 pounds.  This put them in the drivers seat over us.  Chad and I then matched them with a 1005 pound pull.  They decided to call for 1100 pounds to really put the pressure on us, so Chad and I were forced to do the same.  They missed it ever so close, and then  Chad and I pulled it for the win. A dramatic finish!

This was a great day for the USAWA.  I want to thank Darren Barnhart for officiating, and for my Dad LaVerne and old-time Olympic Weightlifting champ Dave Hahn for showing up to watch this ordeal.  Team Nationals is a very unique competition that I am surprised not more lifters want to take part in.   It challenges you in different ways than typical solo lifting competitions.  Even though next year’s Team Nationals is a year away, I invite everyone now  to take part in this event next year.

Al Myers and Chad Ullom with a 1100 pound Team Trap Bar Deadlift.

RESULTS:

Teams:

1. Al Myers (253# & 44 years old) and Chad Ullom (245# & 38 years old)  – 115 kg Class & Open Division

2. Mark Mitchell (357# & 49 years old) and Scott Tully (344# & 34 years old) – 125+ kg Class & Open Division

3. Mike Murdock (230# & 70 years old) and Rudy Bletscher (216# & 74 years old) – 105 kg Class & 70-74 Age Division

Official (one official system used):  Darren Barnhart

Team Lifts:  Maxey Press, Bench Press – Hands Together, Rectangular Fix, and Trap Bar Deadlift

Lifters Maxey Bench Rec Fix Trap DL Total Points
Al Myers

Chad Ullom

 400 500 200 1100 2200 1734.92
Mark Mitchell

Scott Tully

 450 570 215 1005 2240 1592.42
Mike Murdock

Rudy Bletscher

 200 210 160 585 1155 1252.96

Notes: All lifts recorded in pounds.  Total is total weight in pounds lifted.   Points are adjusted points for bodyweight and age correction.

Concepts on General Weight Training

(Over the years, my Uncle Phil Jackson has been my coach, but also much more than that.  He has been my guru, my father figure, and a best friend.  Phil has coached numerous state champs, bodybuilding champs, and he ran a couple of gyms.  He met all the greats of yesteryear including Bill Pearl, Paul Anderson, John Grimek, and many more.  He also has a degree in Physical Education and has maintained his teaching certificate.   He shared thoughts and ideas with these men and has a wealth of knowledge that  today’s lifter might view as old fashioned, but I think USAWA members realize that the old timers knew what they were doing. He sent me this routine some time ago typed upon his manual typewriter back in 1969. – Thom Van Vleck)

Concepts on General Weight Training

by Phil Jackson

Weight training is possibly the greatest supplement an athlete can add to his training schedule.  Yet it can also be the worst mistake he could ever make.

Weight training applied properly can add strength, endurance, speed, and a certain degree of flexibility.  If it is not applied properly you may find yourself somewhat stronger than you were before but your athletic performance has not increased and in some cases even decreased primarily due to a lack of flexibility.  For example, you could give a baseball pitcher a weight training schedule that was too heavy, lacking full range movement that would ruin his pitching arm.  Yet you carefully design a schedule using weights to strengthen his throwing muscles, and it will improve his pitching.

Perhaps it would be a good idea to make a distinction between the terms weight lifting and weight training.  Weightlifting is the process of lifting weight primarily for the purpose of increasing muscle size and strength, with no regard to athletic performance, where as weight training is the process of training with weights for the purpose of increasing strength for the purpose of athletic performance.

Most of us as coaches will be using weight training for the purpose of increasing strength for athletic performance, yet at the same time one should strive for as much flexibility as possible in the weight schedule.  This is usually provided by emphasizing the stretch with the movement. I would like to demonstrate just a few of these exercises and the whole purpose here is the stretch technique use whenever possible: Bench Press to Neck, Deadlift off bench, Lunges to floor, One arm tricep extension, Wrist Curls, Straight Arm Pullovers, Seated Twist (always first), and Calf Raises.

Two biggest mistakes you can make, Compare yourself to others and directly applying others technique to you…you find what works for you.

As a coach, when you’re making up weight training schedules for your athletes there are 7 concepts which will help.

1. Cardiovascular: Increasing and maintaining heart rate

2.  Respiratory: How you control your breathing in an athletic event, holding breath, releasing it, and breathing control.

3. Stamina: Ability to go day after day

4. Endurance: Ability to go as near 100% in a one day event, continuous ability to perform at a high level

5. Muscle Twitch: stretching just beyond the normal range.  Very determined by the specific sport.  Increasing the ability to Explode (Phil calls it muscle snap).

6.  Flexibility: All kinds of stretching for active recovery, teaching the muscle to relax for performance improvements, getting in touch with the muscle.  Increased the range of motion and muscle twitch.

7.  Complete training: building the minor muscles and foundation muscles for the specific sport event.

Uncle Phil

by Thom Van Vleck

Phil Jackson (R) arm wrestling in the old JWC gym

A lot of you guys hear me mention my “Uncle Phil” and a few of you have asked me to tell you more about him (some of the old timers still around like Bill Clark, Charles Scott, and Wilbur Miller will remember him personally) .  He is Phil Jackson and he’s the one really responsible for the Jackson Weightlifting Club today.  He is also the source of most of my training knowledge.  He has been a father figure, a friend, an mentor, a coach, and sometimes agitator!  The photo above was when Phil was just a teen.  He was a fantastic arm wrestler and says he was NEVER beaten and I can find no one who says they did!   Phil’s main passion was Olympic lifting and Bodybuilding.  He had a disdain for powerlifters calling them “Olympic lifting rejects”, but that was mostly good natured (at least I think it was!).

My grandfather initially started the JWC in 1928 with his brother in law, Coda Baugher, and some friends.  But to be honest, this was just some neighborhood friends hanging out and lifting weights and it quickly broke up as they grew up and left home.  However, my grandfather would tell the stories to my Uncles and they started lifting in 1957.  Initially, it was my Uncle’s Leroy and Wayne.  Phil was the “baby” of the family and started a couple years later.

Leroy was a star athlete and interested in weights only to benefit his other interests in football, basketball, baseball, and track and he was very successful in those sports.  But Wayne took an interest in Olympic lifting and entered his first contest in April of 1962 (run by Bill Clark) and out of that, the modern JWC was born!  Phil was always the “go getter”, the guy that would pull everyone together to train, compete, and put up money for contests.  He soon rounded up over 30 members to the newly named JWC and fielded teams that traveled to dozens of meets across the Midwest during the 60’s.  During that time, the JWC won two team state championships in Olympic lifting against teams from St. Louis and Kansas City.  Phil lifted on those teams but he was always the “coach” and main motivator. Phil has always been an “old school” type coach.  If he thinks making you mad will make you better….prepare to be madder than you’ve ever been.  Phil knows how motivate people, one way or the other!!!!  He used his coaching lessons later in life to win 42 out of 42 consecutive sales awards during his career as a sales manager for a large insurance company.

In 1965 Phil earned a unusual distinction.  That year he entered the Missouri High School State Championships in Olympic Lifting, held in Kansas City that year.  At that time Phil was around 17 years of age and he lifted either 165lbs or 181lbs.  He became adept at making weight when he had to.  He had an ongoing battle with another lifter and Phil was going to make a point of beating him at this meet.  He thought this fella was going to lift in the 165lb class so Phil (already with a qualifying total in another meet at 165) cut weight and showed up to lift on the first day.  That day, the 114lb, 123lb, 145lb, and 165lb classes were due to lift on Saturday.  The other guy found out about this and gained up to lift 181lbs obviously trying to avoid the confrontation.  Phil lifted 165lbs and won, but the other guy started talking some trash about how he was “lucky” Phil had avoided certain defeat had he entered that class.  So Phil showed up on Sunday to weigh in, having hit the buffet and downing a gallon of milk to make the 181lb class.

Phil had a qualifying total at 181 and stated he wanted to lift.  The officials told he he couldn’t and Phil said, “Show me in the rules where it says I can’t”!! The officials couldn’t find any rule so decide to let him lift….much the the chagrin of his “rival”.  Phil hit the exact same total as the previous day and won!  Two state titles in two weight classes…..the same YEAR!  The following year, the AAU made a rule explicitly forbidding anyone from doing that again.  While no one named Phil as the reason for the rule….it always seemed there had to be a connection.  Later, all other lifting organizations, as they developed, lifted that rule from the AAU rule book and today it’s standard in all lifting organizations.

In March of 1966, Phil was going to be drafted so he joined the Air Force.  He was soon after sent to Vietnam for a year where he poured himself into his training as an escape and got into the best shape of his life.  When he came back from Vietnam he was stationed in Alabama where he met and trained with greats such as Joe Dube, Frank Zane (although Phil always called him “chicken legs Zane”), Boyer Coe, Casey Viator, and Karo Whitfield to name a few.  He also met and had a long personal conversation with Paul Anderson during this time.

In 1969 Phil came back to Kirksville to attend Northeast Missouri State University (now Truman State) and during that time him and my Uncle Wayne achieved some of their greatest strength lifts.  In 1971 Wayne won the Missouri State title in Powerlifting AND Olympic Lifting with Phil at his side pushing him the whole way.  During that time he became best friends with Lenvil Elliot, a friendship that lasted until Lenny’s passing a few years ago. Lenny was a JWC member and later played 8 years in the NFL and was the MVP of the 1982 NFC Championship Game (the game where Joe Montana threw the famous pass to Dwight Clark) and Lenny won a Super Bowl ring.  So, a JWC member has a Super Bowl ring!

In 1973, Phil graduated and the rigors of a family and job, plus moving away, led to him giving up heavy lifting.  During that time he would always challenge himself.  One time he made a goal of being able to do 100 pushups without stopping and trained for that.  I often visited him and we often went hunting and fishing together and he made a point of always “showing me up” with some feat of strength or endurance.  At the same time, he always let me know that if I wanted to beat him, it was as simple as being willing to “pay the price” and get stronger.  Phil often reminded me, “The only time Success comes before Work is in the Dictionary”.  I was always impressed with his exploits and feats of strength and it fired me up to be strong!

In 1977 I took an interest in weight training and soon Phil was my coach.  Since he was my mother’s younger brother people thought we were brothers and I suppose we acted like it, cutting up all the time.  Phil guided me in my early training and often stated, in his old school coach way, “I’ve forgotten more about training that you’ll ever know”.  This has, to date, been a 33 year relationship that continues to this day.  While he lives in Colorado and has since 1984, we talk a couple times a week.  Often about many things, but weight training is a constant.  I lived with him in 1988 and he trained me into the best all around shape of my life.  We often debate heatedly on training, but in that process, I know he’s pushing me to become better.   Over the years I’ve been out at least two dozen times for visits and he comes back almost yearly and during that time we have intense meetings on training, politics, and life.

Then, in 2000, after a 27 year absence from serious weight training, Phil made his “comeback”.  Since that time he trains about 3 hours a day, usually a split routine, and often almost daily.  He trains old school, long, hard hours in the gym and he has had some amazing results.  I am hoping that someday I can coax him into a USAWA meet!  I am confident he could break many records.  But that doesn’t seem to interest him as much as just communing with the iron and using his lifting as a way of life rather than a path to glory.  I can honestly say that at 60 he was in the best shape I’ve ever seen for a 60 year old man

Phil has had some bad luck as of late.  Severely injuring his shoulder in a fall that required surgery and some health issues that appear to be related to his exposure to agent orange and DDT in Vietnam (he worked in a warehouse that ordered, stored, and dispersed the product and he said the area around the base was sprayed constantly).  But Phil never stops, he never gives up and that’s what I’ve come to expect from him.  I am currently working with him on a book about the JWC that will involve life stories along with real, hardcore, training philosophy.  Even if it never gets published, I know I’m already better off from the knowledge and lessons learned in the process.

In closing, I’ll just say that what I admire most about Phil was he had the mind of a champion.  Once he locked on a goal, he was unbeatable.  He may not have been gifted genetically, but he would get 100% out of what he had and often beat others stronger, faster, and more athletic than he was…simply with determination!

Defining “Drug Free”

by Thom Van Vleck

The most recent issue of MILO came out and in it is an article that I did that I’m particularly happy about.  I got to interview John Godina (top discus thrower and world champ in the shot put).  He was a lot of fun to visit with and he had a lot of comments about training, drugs, the politics of throwing, and other related topics and he pulled no punches.

My favorite comment was related to being a drug free thrower.  John has always advocated being drug free in his throwing and training and he has never tested positive for anything which, as much as one can, backs up his claims of being drug free.  When I asked him about drug use in sports he said, “People who use [drugs] are cowards because they are afraid to find out if they are the best without it.”  That’s a pretty strong statement.

I have never used performance drugs (that’s probably pretty obvious based on my lifts!) and have no plans to do it in the future.  I can’t say I haven’t been tempted, but that’s another story.  Many people involved in the USAWA are in it for the drug free aspect.  However, exactly where we all fall often leads to debate.  One of the most heated debates on steroid use I ever had was on the USAWA forum!  It’s just not that simple!

I often talk training with my Uncle Phil Jackson, the JWC guru.  One day we were talking about drugs and he posed this question to me:  “If they came out with a 100% safe steroid would you use it”.  I stated, “No, because as soon as I stopped using it I would lose much of what was gained”.  Then, in typical Phil Jackson style, he took it a step further.  Phil has always made me think….and think hard about things.  He asked, “What if you got to keep the gains?”  Well, now this DID make me think.

My two main arguments regarding being drug free has always been that, first, there are health risks, and second, the gains you make would be lost when you stopped taking the drugs.  Since those two conditions had been met, I said I would.  Then, my Uncle added another layer to the discussion by asking:  Would that be cheating?  Regardless of whether it is allowed or not, in my heart, would I feel like I was cheating using a drug to get stronger.  At the time, I said I would not feel like I was cheating because I had removed my two main concerns regarding performance drug use.  My Uncle told me like he saw it:  “I think you’d be a cheater”.  That made me mad….but it has made me rethink my stand and that’s exactly what the old coach was challenging me to do!

At the time, I countered that I would not feel like I was cheating if everyone had access and the choice to drug use.  I thought I had him with that one!  But Phil said to me, “So you lift to beat others and win?”  Back to square one.  I have always wanted to believe that I lift for me.  I lift to make myself stronger, not just in body, but mind and spirit in the painful journey to build the body God gave me into the best I could possibly be……and would using a drug to circumvent my own genetic limits be cheating?  Would removing the pain, suffering, and the defeat that drugs would take away, lessen the experience and all the benefits?   When I thought about it, my heart told me that it would.

Finally, Phil asked me, “What if they came out with a drug that would make you strong without ever lifting a weight…would you use it?”  Wow!  I had never thought of that, but with gene therapy, splicing, you just never know what is on the horizon.  That added yet another dimension to my moral dilemma. To me, the joy of lifting a big weight has come at the cost of hard training and that “cause and effect” has had intrinsic value that has led to lasting satisfaction  In other words, as Phil always told me, “The only time success comes before work is in the dictionary.” That was easy, “No way would I use a drug that made me strong without paying the price.

Again, this is an ongoing process for me, but a question every lifter should consider as part of their journey to fulfilling their own potential.    You challenge yourself in the gym, you should be challenging the reasons you are there and strengthening your desire to work hard and reach your goals.  To me, that’s every bit as important as the lifting.

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