Let's do some strength training.
Hello friends of sophisticated competitive sports and welcome back to my YouTube channel.
After a long time we're back with another video of the training.
And as you can see, we're on our way to our hometown club Mutterstadt.
My partner for today's training is also ready to go.
Perhaps you know her from radio and television:
It's Nancy Ludwig.
- Are you ready?
- Sure!
- Great!
- And you?
Me too.
Don't be surprised, there is some kind of spring cleaning here, even if spring is actually over.
They're working on the outside facade to embellish it a bit
and the weed will be removed.
I would have participated, but unfortunately I have to train.
Now, we are very cheeky and use the back entrance.
I would have liked to see you gardening.
Gardening is not a problem for me.
Where do you want to go?
I'd like to watch you.
- The women's changing rooms are over there.
- Okay.
See you.
What are we going to do today? I have got Snatch on the agenda today.
But not that high, though, as we are still at the beginning of preparation.
Therefore the weights are relatively moderate.
The focus will be on technique.
I'll give you a few tips in between, that might be very interesting.
Then I'll do Snatch Pulls and a little bit of squats.
That's it for me.
Nancy, what are you doing today?
I'm doing weight lifting, squats, and a little pumping today.
Do you have a mirror that I can check my shape?
Sure, it's over there.
Now, we'll warm up a little.
Meaning, as is typical of a weight lifter, 5-minute-biking.
Don't laugh, you can't do it better.
Sure.
Here's a little tip for you:
It's the Crank-Booster.
You usually take it before training when you are a little tired. I'm not.
But I still put a small spoon in my water because it makes the water taste better.
It's better than unflavored water.
You are preparing for the Junior European Championship, right?
How's it going now?
Well, our European Championship has actually been canceled
because Finland doesn't want to let people in.
They don't know how to accommodate people.
Now, it has been postponed until next autumn.
Then I'm really excited to see what happens to our European Championship.
Because we were told that the European Junior Championship will determine
how our European Championship is handled.
Well, Russia...
I don't know the exact corona numbers from Russia, but I think it's still escalating there.
And what's the plan now? What's next?
In fact, there is no plan at all.
In about a month we have got Saxon championships for which we are all preparing.
Lets see how it goes on.
Are you going to win a medal at the Saxon championship?
Oh, this is going to be tough.
Kidding, no problem at all.
I would say that too, if I were the only one in this weight class.
That's right.
And how about you with competitions? Is something planned?
Well, I'm currently preparing for the European Championships in October.
But as you just said, yours is also canceled...
I know that it will be decided on August 1st.
I have no idea.
I think I'll meet with my coach and
then we'll find solutions.
A compromise between doing nothing and doing a little.
Because, on the one hand, I don't feel like getting off completely
and, on the other hand, I don't feel like getting off completely.
What are you doing?
I'm trying to...
...stand on one leg?
- Great job, really!
- Thanks.
I try to activate my muscles.
Well, you have to be able to do that.
By the way, a great idea:
You can start like Nancy if you've never done it before.
You don't have to.
But you have to do it right.
You can better look for a raise. Something like here.
You have to look if it's stable. I'm speaking from experience.
Get up here and do what Nancy just did. Just a little more extreme.
Try to crouch down slowly
and in a controlled manner.
And up again.
They're like Pistols, the only difference is that it's controlled here.
Because when you do the Pistols on the floor, like in the traditional sense, you tend to let yourself fall.
I think it's counterproductive, also for the knee.
When I started doing this I went down shakily.
Then came the point where I had a lot of muscular pain at this point.
For me that was the sign that if the muscle is not working smoothly here,
then it probably cannot work smoothly while lifting.
And that's why I've established it in my training.
Especially for squats, but also for snatching, and cleaning.
For everything that works in squat, I've done it beforehand
and now I can get down to squat in a controlled manner from the cold state. That wasn't possible before.
And up again.
And guys, if you say "Great, I want to do that too", the following tip:
Work your way down in stages.
Stop here.
And up again.
That was the first stage.
Stop here.
Then I can go further down a bit and then it starts to hurt again
Here I'll stop a little
Now I go up again, relax a bit and on the third try I'll have a look
how deep I can go and still be able to get up again.
And if that works, then I'll go all the way down. This can sometimes take 2-3 passes.
And up again.
3 passes per side.
Muy bueno.
Before we start let's have a coke. Do you want one?
Yes of course.
Thanks.
Cheers.
Now I'm warm for the Snatching.
As I said, we're snatching a little today.
In this respect, we look more at the technique and less at the weight.
When we have started preparing for the European Championships 6-7 weeks ago,
we followed the tactic of paying more attention to the technology in the beginning
and accelerating towards the end.
At that point we already had in mind that the European Championships would be canceled.
Now let's see what happens.
Normally only my coach would be missing.
Absence? But I'm here.
Oh, the coach is already here. Then we can start right?
Right, let's start.
When it comes to technique, you can't avoid the following:
My line of lifting correctness.
This is for your self-control.
So, that you can see how you have worked.
So, do you jump forward? You shouldn't do that anyway,
because it's a sign that you don't have the dumbbell under control.
Jumping back is okay - let's say up to 5 cm.
Of course, you can also stumble into training by directly taking on the weight
and seeing where you will get out at the end.
Weight - lifting!
- Heavy?
- No, it was okay.
A little tip: If you want to train the technique, do it with low weight.
It only works for me if the trainer writes low weights on the schedule,
because if he wrote 100kg, I would work my way up to 100kg,
but the focus wouldn't be on the low weights.
For this reason he now explicitly writes down 70, 80, 90 and 100kg
so that I am mentally 100% with the weight and also take it seriously.
Therefore, don't just train,
but focus, take a lightweight and work properly. Then it works fine.
- For you to say that!
- Yes, that's right.
- It's about my money.
- Yeah, it's about your money.
Yes, it wasn't easy, but that's where the technique takes place.
I know that from my own athletic days, actually nobody wants to
because you lift weights, because you want to lift large loads
and not because you want to lift 80kg. But it's part of it.
Therefore, let's go!
So, these are Snatch High Pulls.
What do you train with it?
For example the second round of the Snatch.
Because, there are both Snatch and Clean Pulls.
It's especially important that you work close to your body during the second Pull phase.
Because of this, I'm almost always in contact with my upper body.
The goal should be that you pull very strongly and as close as possible to the body while the Snatch.
That means you are close to the center of gravity.
And the dumbbell is best handled when you are working in the center of gravity.
Let's do some strength training.
I have thought about nutrition and today I have...
What an intro!
Not funny.
By the way, if you have got any questions about my diet or nutrition in general,
please ask the question below in the comments. Because:
I'm there today and we'll cook together.
- But not together.
- No, you will cook.
- Or will Nancy cook?
- Yeah, I think Nancy will cook.
- I'm there too.
- Nancy will cook for us!
Or we will cook and she will try.
Yes, we'd rather do it that way.
Okay, you know what the plan is. If you have got any questions, ask them.
Miri or Nancy will answer them.
- No.
- Let's agree, the girls do it.
That would have been fun.
I hate you!
It's Patrick and I'm there too.
By the way, this is how coaching with Max Lang works.
He's kidding you all day long and you don't know when he's telling the truth or asking a serious question.
Example: I now feel like a really big McDonalds menu.
But wait, I've already eaten it. What do I do now?
When it comes to squats, it has become a matter of course for me
not to fall down and then get a bounce.
Instead, you should go down in a controlled manner.
Quite similar to the Pistols from the rise earlier.
It's best to do the whole thing in a controlled manner.
This is good for your knees and your muscles.
The Santa Claus of the German Weightlifting Shop was there.
With a delay of about 7 months.
But he was there. It's about the principle.
What has he brought if he hasn't even packed it?
The Flow Gun Mini. (And the Flow Gun Pro)
(Available at german-weightlifting-shop.com)
Really cool device.
Tell me Miri, what are we going to eat today?
Fillet of beef with roasted chickpeas, baked vegetables and sweet potatoes.
By the way, Max's favorite ingredients are vegetables, right?
I still have got a frozen pizza in the freezer.
No!
Well...
What kind of flavor is that?
Not your business.
It's Coconut.
Would you like to do my Outro?
- Yes, of course.
- Then let's go.
So, if you have liked it, leave a "Like".
Tell your grandparents, grandmothers, grandfathers, fathers, mothers, sisters.
- Pardon?
- Grandparents.
Tell your sisters, brothers and superiors.
- Thanks, good job.
- I know. Thanks.
Thanks for watching. Until next time.
If you have liked it, leave a "Like", did you already say that?
- Yes.
- Oh, alright.
Then it's okay. See you soon and stay healthy.
