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The Topics Contained In This Issue Are As Listed Below

(Simply click on a topic to go directly to that area.)

RULES

TRICEPS PROGRAM

POWERLIFTING “DWARF” STYLE

BEFORE JOINING US PARALYMPIC POWERLIFTING

UPCOMING EVENTS

LINKS

RULES

(by- Bill Hens)

After having finished uniform check-in and weigh-ins it is time to wait for the posting of flights. This will let you know when you should start pre-competition warm-ups.

Pre-Comp warm-ups are very important, you want to warm the muscles up, but at the same time you don’t want to tire yourself out for competition. An “old rule of thumb” is to warm up to about 25 to 35 pounds lighter than your first attempt, and at the same time try and keep your opening attempt about 25 to 35 pounds from were you wish to finish. You also want to keep in mind that there is a 5 minute warning in which you may change your opening attempt lighter or heavier depending on how your warm up has gone.

For competition you have three attempts in competition to make your best lift, there is only one attempt change on your first attempt and that is five minutes before competition starts. Upon your second lift there is only one change of lift allowed. If you miss your first lift, you may chose not to change the second lift or you may chose to make a change. On the third attempt, you have two changes if you wish. If you look at the attempt cards ~you will see that this is very clear.

You should come prepared with a work out routine prior to getting to competition. Atleast three to four weeks before competition you should be aware and be trying out that warm up program. MAKE SURE YOU NEVER LEAVE YOUR STRENGTH IN THE WARM UP ROOM!!!!

Back to TOPICS!

TRAINING PROGRAM #1

TRICEPS (by – Michael McDevitt)

The triceps are a three headed muscle located on the rear of either arm and actually the longest head attaches to the scapula. It also has a massive tendon that attaches to the elbow. The tricep is a powerful extensor that is a major mover. This muscle helps a bit in the initial push during bench pressing and is the final assault on the last third of the lift~ this would be lockout at arms length right before the judge says ”RACK”. If you are experienced at lockouts (usually done in a rack with the bar sitting three to five inches from your lockout height and you train heavy with low reps within that limited range) you know most trainees can move more weight while performing this exercise then a competitive bench press.

The above just brings home the point that any and every training program for bench pressing prowess should contain a day or two of heavy, intense tricep work. If up to me, that tricep work would immediately follow benching or chest work. This tricep work should consist of two or three exercises within three or four sets of each. You should keep the reps between 8 and 12 depending on where you are within a cycle. Unless you are doing lockouts and those I would do sets of three to five with explosive technique.

And this is going against benching dogma but I would not instruct any of my athletes to do close grip bench pressing. There it is! I said it…wrote it! Because of the grip width (or lack of), the amount of weight being moved (remember, a thick, powerful muscle with a massive tendon), and the small muscles and tendons that contribute to shoulder stability I feel close grips are a major cause of shoulder injury.

Now, there are people out there who may be able to handle this exercise as a primary conditioner for their triceps and I say “do them”, but if you develop shoulder discomfort this is the first place I would look for a cause.

What follows are my choices of exercises for improving the strength and stability of the triceps:

*DIPS
*LOCKOUTS
*LYING TRICEP EXTENSIONS WITH DUMBELLS
*LYING TRICEP EXTENSIONS WITH CAMBERED BAR
*TRICEP KICKBACKS
*TRICEP PUSHDOWNS

Lockouts would be done for five weeks out of an eight week cycle. Those weeks would be weeks two through six and this exercise would immediately follow bench pressing. Any other tricep work would be completed after chest work was done. During a competitive cycle tricep work would be done twice a week for full recuperation. If the cycle does not have a meet at the end of it I would work triceps through out the length of the cycle.

Dips should be performed so that in the down position the upper arm is parallel to the floor and as in all exercises the concentric contraction or with triceps the upward motion should be done with speed and explosion. The downward motion or eccentric contraction should be done with slowness and control.

So, if you want to be a good closer, a great finisher and a push up instead of a push over remember…TRICEPS, TRICEPS, TRICEPS!!!!!!!

Back to TOPICS!

As any dwarf powerlifter (Achondroplasia or other) can attest, there is always the concern with the possibility of obtaining an injury through training. Training “thru” an injury is another question I am asked regularly. I hope to shed some light on some myths that have circulated throughout the gyms and offer a few tips to hopefully increase your strength.
Obviously, if a serious injury is sustained, consult with your physician familiar with your type of dwarfism.

Two (2) primary areas of protection are the lower erectors/spine and the deltoids. First let’s talk about the lower spinal erectors. Even though the body does not have direct compression on the spinal area, while on the IPC bench, indirect pressure can be applied to the lower erectors by using the straps as leverage and contracting the mid-section. Direct exercises that would strengthen the lower erectors would be semi-stiff legged deadlifts or hyperextension. If performed correctly, with the emphasis on correctly, these exercises really work well. Although previous injuries, or certain spinal operations that little people experience, might limit these direct exercises, they may not be the obvious choice.

Keeping in mind that your “mid-section” is made up of two (2) sets of muscle groups, that control almost every move the body makes, the spinal erectors and the abdominal muscles have the potential to become incredibly strong. The body works synergistically together. Simply speaking, the top works with the bottom. The front works with the back. If you want a strong bench, you must also train the lats. If you want a strong lower erector area, you must also train your abs. Your basic upper abdominal crunch, done while lying flat on the floor with your feet over a bench or a seat, is the best exercise to do to strengthen your abs. Yes, you can do crunches with a twist at the top (to work the obliques) or pelvic tilts to work the lower abdominals, but always remember the upper abs are utilized during these exercises. Doing sets four (4) of 25 at least four (4) times a week is a great start to a stronger lower back. And once you have mastered these crunches with your own upper bodyweight, you can add a 5 lb. Plate behind your head for added resistance than increase to a 10 lb. Plate.

Abdominals are one muscle group that shouldn’t be of concern for over-training. Whether contraction/ detraction is the preferred method, isometrics can be another. While sitting at your desk, just “flex” your abs for a 10-15 second count. Do this throughout the day and you will notice an increase in strength in the abs as well as remind you of your posture while seated.

Training the anterior and posterior deltoids ( shoulders) can augment the bench quite nicely and can give that sense of stability while “under the bar”. However, certain precautions should be considered while performing any presses overhead. First, avoid all behind- the – neck exercises. These include presses, pull downs and chins. All are potentially dangerous simply because the body is not built to function this way. It is totally unnatural to stretch the shoulders back and downward. And, they are less effective then when they are done in front of the body. If 50 more lbs. can be used in the frontal press and it is safer than press behind the neck, than why not use it? Some say it hits the rear delts better. Really? Rear Delts? Ok……

Supporting the lower back should be the goal in every overhead exercise you do. Seated dumbbell presses would accomplish that. When doing seated presses, make sure your back is firmly against the back of the seat and if there is a foot bar in front, use it to stay stable. Star in the locked out position and lower the dumbbells just to your ears than EXPLODE!!!!!!!!

If you prefer to do your presses standing with the barbell, once you un-rack the bar, take an Olympic weightlifters stance by placing your dominant leg out and back 10” to 16” to support the back. Also, unlock your knees a bit to have that “shock absorber” cushion as not to hyper extend your knees. Starting in the lower position in front of your chin, EXPLODE with control till locked out. Lower the bar IN FRONT to the chin and EXPLODE again. Every explosion is to be done with control and no bouncing. Explosions can be done with every exercise you do. When doing standing lateral raises with the dumbbells, also unlock your knees for cushion. This exercise is an isolation exercise and should not worry you why you aren’t doing them with 75lbs. dumbbells. Keep the reps moderately high (12-15) and explode on the way up and control on the way down.

Remember, we want to build strong, fast muscle not slow boring muscle.
FORCE x SPEED = POWER. The force (weight, resistance) being lifted times the speed that is applied, within control, will equal the power desired.

Back to TOPICS!

TIPS

"What An Athletes should think about before joining US Paralympic Powerlifting"
By Mary C. Hodge

First, visit and Bookmark this website. Here you will learn a little more about who the people are that are involved and what we do.

Next, I’d like you to visit http://www.usparalympics.org. There you will see the standards of our sport and many others. These standards are what we aspire to and what we expect our athletes to aspire to. If you can’t handle it, STOP READING NOW!!!!

The things the coaches need to know from you to develop a training program are:

1. What is your medical diagnosis?
2. How does the above manifest itself in your body, in other words, what are your physical restrictions?
3. How do these restrictions affect your lifting?
4. What is your body weight, on a scale without your wheelchair?
5. When was the last time (within the past year) that you were weighed?
6. What is your current lifting regime? How many days do you train? How much weight do you lift?
7. Do you pause, with the bar on your chest (not sunken into chest) between reps, when you train?
8. How serious are you about training three to four days a week?
9. How serious are you about your diet and possibly changing your diet?
10. Do you know how to fund raise and possibly pay your way to competitions?
11. Do you know what a lifting singlet is?
12. Do you use ( during training ) a lifting belt or wrist wraps?
13. Finally, are you familiar with any of the published IPC Powerlifitng rules?

Please note that none of the above would rule a potential lifter out, it is just for the coaches to better understand where you are within your training program.

Back to TOPICS!

Thanks,

Mary C. Hodge

U.S. Paralympic

Powerlifting

(516)377-2035~office

(516)377-2110~fax

If you have any questions or comments, please e-mail:
Mary Hodge at: mhodge@disabledpowerlifitng.org
Michael McDevitt at: mmcdevitt@disabledpowerlifitng.org
Chris Kostas at: ckostas@disabledpowerlifting.org

The next newsletter will be sent out in July/August. If you have questions or topics you would like addressed in the newsletter, please contact Mary C. Hodge no later than July 1st.

Please send photos and bios to Rick Herrick at:

Webmaster@disabledpowerlifitng.org!!!!!!

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