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.

Dino Days Are Coming Up!

MEET REMINDER

by Al Myers

2009 USAWA Team National Champions, Al Myers and Chad Ullom, with a 2-Man Jefferson Lift of 1000 pounds. Team JWC, Thom Van Vleck and John O'Brien (in the background) were second overall.

This upcoming weekend is the Dino Gym’s annual Dino Days Weekend.  Two competitions will be held – a Highlander Games on Saturday (Sanctioned by the North American Highlander Association)  and the USAWA Team Nationals on Sunday.  Scott Tully is the meet director for the Dino Gym Highlander and I’m the meet director for the Team Nationals.  Entry forms and meet information for the Highlander Games can be found here – Dino Gym Highlander Entry Form .  Team Nationals entry forms and meet information  are available on this website, under “Future Events”.  It is NOT too late to enter either one of these competitions!

Make sure to plan to hang around Saturday night for the evening festivities. There will be lots of good BBQ, as much fluids that you would like to consume, and great camaraderie.   Even if you don’t compete,  I invite you to just show up and be part of the fun times!

Ken McClain – An All-Round Pioneer

by Al Myers

Ken McClain performing a Clean and Jerk with 162.5 Kilograms in 1989.

As I was checking over the USAWA Record List to see what records were broken in the JWC Straight Weight Postal Challenge, I noticed that John O’Brien, of the JWC, broke a record that was held by Ken McClain.  John did a 335 pound Continental to Chest in the 40 age group, unlimited weight class breaking the record of 320 pounds held by Ken McClain, which he established  in the FIRST YEAR of the USAWA, in 1987.  Everyone that has been around for several years in the lifting game in the midwest has heard of Ken McClain.  He is a legendary Olympic Lifter (multiple World Championships and several times Mo Valley lifter of the year) , and he competed in the very beginning of the USAWA  preceded by a lengthy All-Round Weightlifting career in the Mo Valley.  He is  indeed an All-Round Weightlifting Pioneer!

It is quite a honor for John to break a record held by Ken McClain that has been around this long in the USAWA Record List.   John deserves a “pat on the back” for this accomplishment, but at the same time it is pretty obvious this lift was MUCH under Kenny’s abilities.  After all,  at the time this record was set  he was STILL performing Clean and Jerks in Olympic Meets close to 400 pounds.  This lift was listed in the record list as being performed in Wichita, Kansas. I know the meets in Wichita at that time were performed in Sailor’s Gym, which had the reputation of being the most hardcore gym in the city.  Also,  many of the meets contested there  were 25 lift marathon meets, under the direction of Bill Clark.  Bob Burtzloff competed in several of these meets, and when telling me about them, explained that you had to “pace yourself” to have enough energy and strength left to finish the meet.  Most of the time the lifters didn’t really even warm up for the next lift, and only took  a couple of attempts with the last one being 90-95% of your max so you could conserve your energy in order to get a lift in all the events.  Bob said it wasn’t uncommon for half the entrants to have dropped out by the end of the day!!

Just out of curiosity, I checked the USAWA Record List to see how many records are still “on the books” from the first year of USAWA record keeping in 1987.  I counted 37 records.  That isn’t much considered the record list is over 9000 records long now!  The good news is that Ken McClain still has some records from 1987.  These records are a 240# Clean and Press with Dumbbells – Heels Together, a 353# Jerk from the Racks, and a 165# One Arm Snatch (Right).  These were done in this same meet in Wichita on the same date, and in the Masters 40 age group, unlimited weight class.  Truly very impressive lifts!!!  These are the only USAWA Records that Ken McClain has, as he retired from All-Round Weightlifting after that. But when you look back in the old Region IV  All-Round Record List (which I consider the fore-runner of the USAWA), you will see the name Ken McClain splattered all throughout it!  He “had” the Military Press record at 300# which he set  in 1968!  This was done in the 242# class. Only the SHW record was higher. (By the JWC lifting legend, Wayne Jackson at 330#).  How ’bout a 350# middle fingers deadlift?? A lift like that would turn heads today.  Kenny did that for record in 1984.  In 1981, he did a Pinch Grip with 185 pounds.  In 1984, he did a one handed Dumbbell Clean and Jerk with 150 pounds. Plus many more from a period of close to 20 years.

Guys like Ken McClain need to be remembered by the USAWA.  Just due to timing, their participation may have been limited in our organization (or for others not at all)  but their  contributions they made to the sport of All-Round Weightlifting  in the United States is great.  As I’ve said many times before, these PIONEERS  “paved the way” for the formation of the USAWA, which gives us an organized place to compete  in All-Round Weightlifting Meets today.

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