Mash Elite Performance

.creech is on a PR Mission. Here’s a look at a strategy I use that works really well with certain athletes.
Here you have her hitting a PR Jerk at 115kg/253lb, a PR from Blocks at 115kg/253lb, and a nice 105kg/231lb Clean & Jerk after lots of volume to ensure consistency and technique for the main competition lift.
The goal is 115kg Clean & Jerk, so we strategically work the elements of the lift using the Max Effort method, while applying the basic principles of periodization to the main lift. The majority of training is spent at 85% on average but once or twice per week we definitely apply Max Effort.
Using blocks and Jerks allows us to apply maximum effort without as much damage on the joints. Of course the biggest advantages are:

1. Confidence is built to attack this weight in competition.
2. The body grows used to Max Effort physically and mentally aka the neuromuscular system becomes more prepared.
Definitely one of the principles I learned from

====================
If you guys want to check out my Flex Unit from GymAware , here’s the Link:

==> https://www.flexstronger.com/?rfsn=4034469.5237c4

Use Code ‘MASH5’ for 5% Off and a Free Travel Case!

For Software that’s integrated with GymAware and Flex use ➡️Discount Code: ‘MASH5’

Free 30 days plus 50% off

Or www.mashelite.com for:

•Strength University (coaching course), Online Coaching, EBooks, Free Articles, Programs, and more!

I am excited about my new series on data monitoring. This is just the overview. Thank you to .stronger and for everything.
Use Code ‘MASH5’ for either product for a nice discount.

Here are some cheap data point with a high yield:

1. Daily Questionnaire (sleep, nutrition, stress, fatigue, and session impact)
2. Total Volume
3. Total Reps
4. Avg. Intensity
5. Relative Intensity (INOL)
6. Monotony (daily standard deviation in relation to daily volume)load/stnd dev.
7. Strain- Monotony x Total Vol
8. Effect Size- a look at daily vol. as compared to previous 7 days
9. K Value
10. Joint spec. Mobility

More Data Points to consider:

11. Efficiency: for weightlifting easy (competition total/squat+deadlift+strict press), for Athletic Perf consider (push press+clean/squat+deadlift+bench press). Tells you 3 archetypes: strong & slow, fast+weak, or powerful. Program accordingly

12. Vertical leap
13. Body Fat+Body Mass (so much can be done with this one)
14. Body Weight
15. Max Pullups + Max Pistol Squats (obviously relative strength)
16. Master of Mundane Score

Athlete Monitoring that costs & worth:

1. Velocity reasons:
a. Daily Readiness
b. Monitor Athlete Specific Hypertrophy
c. Force-Velocity Profile
d. Ensure daily intent is met
e. Specific quality of strength
f. Taper tracking
g. In-Season Progression

2. Reactive Strength Index
(vertical/GCT):
a. Define 3 athlete archetypes
b. A close look at elasticity
c. Tendon v Muscle injury risk(data release soon)
d. High vertical/long GCT- focus on bounding+isometrics
e. Low vert/short GCT- focus absolute strength
soon.

3. Dynamic Strength Index
a. Measure of Ballistic Peak Force/Dynamic (or Isometric) Force
b. Measure of Unloaded Force Potential v Loaded Force Potential
c. Tells the coach an athlete’s ability to use their Peak Force on the Field
d. It’s a look at Rate of Force Dev

4. is a newer testing product.
a. DC Brain Waves- deep dive into CNS (determines ability to adapt to specific stimuli)
b. characteristics of the QRS complex w ECG
c. assess the energy supply state of the cardio & muscle systems
d. HRV (look at ANS)

5. GPS
a. Total practice volume
b. Volume of negative impact (accel, decel, sprints)
c. Predict poor performance
d. Quantify high risk of injury
e. Optimize sport practice
f. Program for peak performance objectively
g. Taper objectively

6. Video Analysis
a. Determine specific joint breakdowns
b. Determine stability or mobility
c. Improve technique with visual learners
d. Athlete Buy-In
e. Show improvements

7. Blood, Urine, Hair, F***l, and Saliva.
a. Micronutrient Deficiencies
b. Hormonal Deficiencies
c. Gut Bacteria & Fungus
d. Define stress
e. Pinpoint stress markers
f. Heavy Metal Toxicity
g. Food Toxicies
h. Virus & Parasites

Subjective Questionnaires (Free):
1. Stress
2. Fatigue
3. Sleep Quantity
4. Sleep Quality
5. Nutrition Quantity
6. Nutrition Quality
7. Post Exercise Session RPE scale 1-10 + duration.
Gives answers to the ‘why’.