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Old 04-09-2009, 07:51 PM   #1
Jeff Hendrix
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Join Date: Mar 2009
Location: Auburn, AL
Posts: 14
Default How do I begin weightlifting?

I've been doing some CF/SS programming for about 9 months now with some weightlifting thrown in when I can and have developed the desire to focus on weightlifting soon--I really enjoy doing it more than anything else.

I have a few things that I need help with regarding getting started, however, and would greatly appreciate some guidance.

1.) I kind of asked this before in my first post here I think, but I am definitely noticing some knee pain above and below my patella when I do front squats and HBBSs (particularly, I'm noticing it above during my workouts and below afterward). I don't know if that is an issue related to relative muscle tensions/strengths or something, but maybe a link describing the nitty-gritty details of an Olympic back squat and/or front squat could be a helpful starting place.

I know I need to let my knees travel far enough forward to let my hips stay over my feet, which I think I'm doing. I'm not really sure, other than that, what I need to be doing, i.e., what muscles I should keep tension on going down, which ones I should focusing on utilizing coming up, etc.

2.) I'm not particularly strong for my size. I'm 6'1" and 178 lbs. with a desire to grow, but I'm not sure how fast it's gonna come really. I think I probably have relatively weak quads since I have been LBBSing for the last nine months. Would this still be a reasonable place to start doing this, or should I try and put some more meat on my bones first?

3.) What kind of program should I start with? Would the CA WODs be recommended, or is there a lower-level place to get involved?

I'm trying to plan a few training sessions at Old School CrossFit in Montgomery, AL within the next month to get some form coaching, so hopefully that may work out a few kinks here.

At any rate, I would be very grateful for any advice on these things and anything else that might come to mind. I have Coach Everett's book and will undoubtedly be studying it in a little more detail in the weeks to come.
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Old 04-09-2009, 08:32 PM   #2
Jeff Hendrix
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I had two other questions:

4.) How can I determine the balance of my posterior chain to my . . . anterior chain? Or my quad strength relative to hamstring strength? Should I strive for a certain ratio here?

5.) Is there anywhere (especially anywhere near Auburn, AL) that actually carries WL shoes in stock so I could try a pair on before I buy them? I'm scared of sizing myself incorrectly.
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Old 04-09-2009, 09:07 PM   #3
Kevin Perry
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Join Date: Jul 2007
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1.) I kind of asked this before in my first post here I think, but I am definitely noticing some knee pain above and below my patella when I do front squats and HBBSs (particularly, I'm noticing it above during my workouts and below afterward). I don't know if that is an issue related to relative muscle tensions/strengths or something, but maybe a link describing the nitty-gritty details of an Olympic back squat and/or front squat could be a helpful starting place.

In my experience knee pain around the patella signals a flexibility issue which regular stretching and rolling can help. Focus on stretching the quads, hips, hamstrings and also rolling on those areas.

I know I need to let my knees travel far enough forward to let my hips stay over my feet, which I think I'm doing. I'm not really sure, other than that, what I need to be doing, i.e., what muscles I should keep tension on going down, which ones I should focusing on utilizing coming up, etc.

2.) I'm not particularly strong for my size. I'm 6'1" and 178 lbs. with a desire to grow, but I'm not sure how fast it's gonna come really. I think I probably have relatively weak quads since I have been LBBSing for the last nine months. Would this still be a reasonable place to start doing this, or should I try and put some more meat on my bones first?

Weight is a diet thing although Coach Burgener told me to always continue working on gaining weight as you get stronger. more heavier and intensive strength work will force the CNS to work hard and you'll begin to add some muscle over time. With the squats, High bar should be your focus, you'll need to start developing the strength in your quads to handle heavier loads and to get your body used to being in a more upright position than the LBBS because that's the position you will be in with the snatch and C&J. Search the boards, there is a big thread on HBBS vs. LBBS and their is an Pmenu article on it i think.

3.) What kind of program should I start with? Would the CA WODs be recommended, or is there a lower-level place to get involved?

Look here or at Greg's book. If you can get a coach, get one and have him/her do your programming.

4.) How can I determine the balance of my posterior chain to my . . . anterior chain? Or my quad strength relative to hamstring strength? Should I strive for a certain ratio here?

Not sure if I understand this question, I focus on brining up weak areas that hinder my lifting, glutes, hamstrings, quads, bring up those weak areas to par with everything else but remember oly lifting is quad dominant. That's how I think of it, not sure if that makes sense though.

5.) Is there anywhere (especially anywhere near Auburn, AL) that actually carries WL shoes in stock so I could try a pair on before I buy them? I'm scared of sizing myself incorrectly.

I think for males, it's a size and a half less then your actual shoe size. Someone else can correct me if im wrong.

Hope that helps, im sure others of much wiser and greater experience will chime in with better info
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Old 04-10-2009, 05:34 AM   #4
George Mounce
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Quote:
4.) How can I determine the balance of my posterior chain to my . . . anterior chain? Or my quad strength relative to hamstring strength? Should I strive for a certain ratio here?
This one is easy. Do a deadlift or LBBS then a HBBS. If the deadlift and LBBS are enormously higher than your HBBS then you have a great posterior chain and you have way weak quads. The ratio should be to make it all strong, and doing the HBBS will take care of any quad issues you might have, but you need to go heavy if it needs to catch up.

Thought about this, my WL shoes are 1/2 size small not 1 1/2 so I would definitely measure your feet well, and do so later in the day so you get a better measurement.
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Old 04-10-2009, 11:05 AM   #5
Duke McCall
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FWIW, my WL shoes are 1/2 size smaller than my "street" shoes as well.
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