Introductions: Bill Hens started competing in 1979 winning his first gold at National in 1980. In 1986 He has served as the President of ©US Wheelchair Weightlifting from 1986 to the present. His coaching experiences began at the local level in 1986 and internationally in 1992. He coached for the ®Paralympics in ’92 and ’96 and was selected but couldn’t serve in 2000 due to surgery. In addition, he coached the 94',98',and 02' ®IPC World Championship teams. Bill was enjoying working with the ®US Paralymics to set up a program in Powerlifting to make us the power we once were. Mary C. Hodge began her local coaching career in 1988 and still remains the Head Coach of the Nassau Thunderbolts. She has coached at numerous Regional, National and International competitions including the 2002 ®Paralympics in Sydney. Other International coaching includes the 1998 World Powerlifting Championships, the ®US Powerlifting Team in Nottingham in 2001 and being chosen for the 2002 World Powerlifting Championships despite not attending. Mary continues to work diligently to build the ®US Powerlifting Team with the ®US Paralympics. Michael McDevitt is a committee member for Powerlifitng with ®US Paralympics. Micahel’s background in sports and weight training is extensive, with four ®Paralympic games under his belt. He has represented the USA as an athlete, head coach and team leader. Michael makes a living as a personal trainer and owns his own gym. RULES HOW TO PREPARE FOR WEIGH-IN AND UNIFORM CHECK AT ®IPC, NATIONAL AND INTERNATIONAL COMPETITIONS: These are things that seem to come up immediately before or during weigh-ins and if not prepared these situations can cause a competitor's focus to be switched from what they are there for (lifting) to the things that should have been prepared for when packing to go to an event: Equipment check or KIT check: 1. You must have your ®IPC passport with you at all ®IPC sanctioned competitions or pay $100.00 US to compete. The athlete will be responsible to pay this fee if you don't have your ®IPC passport. 2. Bring two lifting singlets that would be approved for national or/and international competition. You must know the rules and see what the difference would be. 3. Bring two clean solid colored t-shirts for wearing under your lifting suit. The t-shirt is mandatory and clean is essential. If the shirts are solid colored and the sleeves only come to the elbow and the material is consistent with the rules there will be no question that it will be approved. 4. For women, no stiffing, padding or underwire bras are allowed. 5. If you wear a belt and/or wrist wraps these come to weigh-ins with you. They must comply with the standards set down in the rules. Which state what material they should be made of and the length and construction method used. These referees are tough especially at the International level. 6. Competition shoes should be a track or sneaker type shoe unless you’re ®IPC passport states differently. If by chance your passport does state differently the footwear you wear still must comply with the rules. 7. Lifters must present themselves in a clean and tidy manner. You as athletes must remember you are representing the USA and this is not only a competition but a showcase of what you all have accomplished through hard work and dedication. 8. The most important suggestion we have for our lifters is to know and review the rules before leaving you home base for a competition. Make up a small separate bag for the competition you are going to and at weigh-ins bring that bag with you so you can present this at equipment check, this includes your lifting suit and passport. From weigh-ins to your three attempts concentrate on lifting and if prepared beforehand the coaches will handle everything else. TRAINING PROGRAM Josh Myers is a 132 lb. competitive bench
presser who wants to lift more weight in competition. Many factors
are involved in helping an athlete accomplish this endeavor. In establishing
a routine to accommodate this goal, consider the following: Myers currently trains three days a week: Monday: Bench Press (8 sets x 8 reps x 160 lbs.) On each training day Myers does biceps, triceps and decline benches for three sets each; he also uses the ab slide everyday. DISABILITY CONSIDERATIONS Myers has cerebral palsy and has some degree of upper body involvement. If he had a spinal cord injury, his upper body might be fully functional but, depending on his level of injury, he could have stability issues. Exercise routines depend on the athletes’ specific disability. If someone is a wheelchair user, he or she needs upper, middle and/or low back work. A majority of people in wheelchairs tends to sit forward in their chairs, which gives their back a kyphotic curve (a convex curvature, resulting in a bulge at the upper back). Good benchers usually have or can create a reasonable lordotic curve (arch) to their backs when benching. Knowing a person’s lifting experience helps to determine his or her recuperation time, technique and dedication. Myers has been competing and training for at least five years. Before compiling a routine, it was also important to know that Myers arms have contractures and he cannot straighten them completely. His four day routine will last eight weeks. He should work two days on, one off, two on, and two off; stretch his shoulders and neck everyday; and work on leg flexibility regularly. After week one, the resistance on the bench will increase by 5% of original maximum. This will be done once a week. For example, week two (both days) do 75%, week three do 80%; and so on until you’re at 105% of original maximum on week eight. Starting at week five, Myers should start dropping exercising from the program. So by week seven he is only benching and doing light sets of upper back (due to his kyphosis). He can add two sets of benching to the program each training day, but that should be it. At week five, he should do two to three reps on each work set of benches. From the beginning of this training program he needs to pause on every rep of bench press after warm ups. On all other exercises the lifter will increase resistance when possible. Form is more important than increasing weight especially when training upper back. Diet should be high in protein and low to moderate in carbs. DAY 1: · Shoulder and neck stretching (10 minutes) DAY 2 DAY 3 DAY 4 TIPS Seven tips for athletes to fundraise: 1. MOST importantly you must sell yourself and your sport by educating people as to what you do. You do not compete in ®Special Olympics or Games for the Physically Challenged…you are a competitive athlete on the road to Paralympics. 2. You should talk to everyone about what sport you compete in including means food stores, department stores banks etc. You never know when someone will be interested and willing to contribute. 3. Once you receive a donation, small or large, that contributor deserves to be kept informed about your progress and what you are doing competitively. This may mean starting a monthly or quarterly e-mail newsletter (the most cost effective way for you to keep your contributor’s informed). Progress is not always dictated by medals - it could be achieving a certain weight in the practice gym…your contributor’s want to know about it. 4. Along with that information, there should be photos. People want to see what you are doing. Have photos taken during training and especially during a competition…..bring a throw-away camera and ask someone in the audience to take a photo as you bring the bar down to your chest or on the push on the way up! These make impressive shots and look good in print. 5. If you have a big contributor, put their name or business on your training shirt…..people love to see their names linked to anything or anyone. Obviously, you can not put names on your lifting uniform but you can put their names/logos on the t-shirts your wear over the suit. Before you take the t-shirt off, ask someone to take a photo. Remember during competition ALL lifters MUST wear a solid color t-shirt with NO LOGO’s on it. 6. Go to local eating & drinking establishments and see if they would be willing to do a fund raising night for you. If they agree, encourage ALL your friends and family to attend. The bar or restaurant makes more money and you get a percentage of the drinks/meals sold! At some point in time thank the managements for their support and encouragement of your goals and aspirations. 7. Finally, no monetary amount is too small. Always thank and acknowledge all contributions…you never know when that person or company will give again. Remember money is not all you need. Request equipment, work-out gear, airplane miles (to fly to competitions), singlets, wrist wraps if needed)- many people don’t like to give money but they will donate an item! Upcoming Events United States Paralympics Powerlifting Mandatory
Training Camp If you have any questions or comments, please e-mail: Mary or Michael. The next newsletter will be sent out in November/December. If you have questions or topics you would like addressed in the newsletter, please contact Mary C. Hodge no later than November 1. |
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