Why Weightlifting shoes?

Just as all other sports have specific gear and foot wear so does weightlifting. Long distance runners buy shoes for different terrain, sprinters buy shoes for efficiency, and golfers buy shoes for stability and performance. The sport of weightlifting is no different – to optimize stability, safety, and productivity the weightlifting shoe is a must.

Optimize stability – the weightlifting shoe has a solid wood sole built into the shoe which allows for a stable base of support unlike a classic running shoe, which has a cushion or unstable base designed for decreasing impact forces within the running stride (inefficiencies here are another story all together). The weightlifting shoe has a solid sole with a 1-1.5 inch heel designed to optimize squatting efficiency and stability. The argument comes in that a shoe mimicking barefootedness may be just as useful, but they come with their faults as well, instability again is an issue as is the problems with jumping and landing on hard surfaces with a bare foot (or minimal support). The human body is very good at avoiding things that cause injury or potential injury, jumping and landing with high velocity/forces on a hard surface are hard to do, if you do not believe me try weightlifting in bare feet on concrete. I think there is a level of hesitation and withdraw that comes from attempting such activities so I can not support the argument for functionality or benefit of such footwear.

Increase safety – I personally see the weightlifting shoes as safer due to its ability to produce a better more stable base, which unloads the tendons and musculature around the knee and ankle. It also allows for much better shin angle, which in turn allows for a more upright torso angle. A more upright torso angle in weightlifting is optimal in order to decrease lower back fatigue and efficient bio-mechanical positions. It may not seem directly influenced, but if an athlete has very tight external rotation for optimal receiving position in cleans (tight front rack) then increasing the back angle will place less strain on the thoracic spine, shoulder girdle, wrists, and elbows. This in my opinion is a must for decreasing injury and improving performance within our sport. Along with a better back angle comes lower risk of low back pain, and knee pain, which can be associated with high volumes of Olympic squatting.

Increased performance – as mentioned above, performance can be increased if position is improved and stability is increased.

Anyone who has bought shoes in our club has;

1. Enjoyed squatting more (big bonus for me as we squat a lot in our program)
2. Improved numbers – got stronger due to better position and stability
3. Increased efficiency in oly lifts
4. Loved their new shoes and wore them with pride

Obviously this is not mandatory to perform weightlifting movements, but it must be understood that it does make your efforts more efficient. The cost is minimal as the shoes will last years, not months like many running shoes and they are well worth it if you plan on taking CrossFit and weightlifting serious as we do a lot of it. You will undoubtedly get your use out of them.

Sadly shoes are not available in town anywhere so ordering them on line is the only option, here is are a few places to take a look at different styles;

Rogue Canada – Nike, Do-Win, and Adidas

- http://www.roguecanada.ca/gear-apparel/weightlifting-shoes.php

Risto –

- http://ristosports.com/

Power Firm – Do-wins

- http://www.weightliftingshoes.ca/

BC Weightlifting – Adidas

- http://www.bcweightlifting.ca/vikingequipment/

VS Athletics – VS athletics and Nike

- http://www.bcweightlifting.ca/vikingequipment/

I am supper happy and proud to announce that Synergy S&C will we opening up 17 more CrossFit classes/week starting next Monday October 17th.

We will be opening up the following;

Monday through Friday - 7:00am, 9:30am, and 3:30pm

Saturday and Sunday - 12:00pm

This means that we will now have weekday classes of;

6:00am

7:00am

9:30am

12:00pm

3:30pm

4:30pm

5:30pm

6:30pm

and weekend class times of;

10:00am

11:00am

12:00pm

Also - as we all know the club is growing in other ways as well, we have introduced the Tiggers program (months ago), which is well attended and followed.  On top of the Tiggers program is the Competitive Tiggers program which is for those interested in the Sport of CrossFit (right now we have nearly 15 people following this program) and lastly the newest program is the Synergy Weightlifting team, which we have 9 people involved.

Thank-you…

Anyone who was in on the weekend already heard this, but it must be said again to all of you.  I asked everyone on the weekend what they were thankful for - I need you all to know that I was and am thankful for all of you for being a part of my life.

The one thing in my life I am most thankful for is my friends and family as they have always been supportive of me and my efforts in life.  My family and friends are all of you (members) - this gym and this facility IS my life and I enjoy every aspect of it thoroughly.  I respect and am thankful for all of you who have helped build this facility to become what it is today.  You all are a part of what I always wanted Synergy to become and I am proud of what has been created and the direction we are headed and without each and everyone of you it would not be possible.  Again, I love what I do and I could not do it if it where not for all of you.  I know I speak for the entire training and management staff when I say from the bottom of my heart - thank-you.

I have received a high level of interest in the competitive Tiggers (Comp tiggers) program and I thought it might be necessary to give a bit more info in what exactly I want this to be and what this is to become.

What are the comp Tiggers?

The comp Tiggers program is designed to give those who want to take their current training to a higher level and add more work to their existing program (the Tiggers program) in order to reach higher levels of performance or skill with in the SPORT OF CROSSFIT.  The sport of crossfit is growing strong and if you wish to compete at the highest level possible (whether that be local competitions or the games) you as an athlete will be required to put extra work in to achieve your goals.  The comp tiggers program is designed to allow athletes the necessary time to work on skills and develop a deeper base of athletic ability and conditioning that is necessary for competition and growth within our chosen sport.

In order to take part in the comp tiggers program I have set out a basic list of requirements, which will ensure constant understanding, commitment, and progression is built into the program.  The following are first set of requirements;

1. You must have been a Tigger for 4 months (following the program provided - not just being a unlimited member) - some special circumstances may exist (ex. yo have followed the program but work ever Sunday so have been unable to make those workouts)

2. You must have the ability, energy, and time, to workout multiple times a day for 2-4 x/week.  Right now the program is built on a simple volume step loading parameter - I simply look at volume through number of training sessions in a week.  The first week will have either 7-8 training sessions (5 regular, one skill or volume session, +1-2 double day workouts), the second week will have another double day added and the third week another.  After the three week loading of volume, the fourth week will be a de-load week on training sessions in order to re-energize for the next three weeks of training.

3. Athletes of course will not be able to make all workouts due to life circumstances, but you must make 85-90% of the workouts.  Commitment is key - I do not want this program to be a random drop in program - it is a full commitment, with the odd exceptions of life getting in the way.

4. All athletes will be required to do a $45, 30 min bio-sig session every 4-6 weeks to have a body fat assessment completed - we will also set out each athletes volume and skill training for the month, discuss pre-post workout nutrition, lifestyle habits, and workout schedule.  This is to ensure that all athletes are keeping up and maintaining recovery and performance.  Not all athletes will be required to complete all workouts as some may not be able to tolerate the volume, which will be discussed during the bio-sig sessions and we will modify the program to fit the individual.

5. I would like all athletes who take on this adventure to be looking at competing in upcoming events - CF games open, spring fling in Regina, or the beat down.

6. All athletes will need a basic handle of most CF movements as the double day workouts will be completed on your own time.

7. Beyond the basic movement understandings all athletes will be required to have a baseline of performance - athletes will need to complete 12-15 movements required (a certain back squat number relative to body weight, a certain number of pull-ups, etc)  So not only is drive and commitment a must, but so is performance.

The above requirements will be necessary to ensure commitment to the program.  I envision this being an extended arm of our Synergy Team and membership as I would really love to start attending more competitions and events in our area, which the team will attend as well and represent us as a club.  I love the thought of many people going to new levels with their training as I feel we have a lot of talent with in our walls that simply needs time to grow and be expressed - I hope this is the avenue to allow this to happen.

If you have questions please email me, but please read the above as it will help you understand what this program is and what it is meant to be.

If you read the blog closely you will have noticed the two new additions - test days (Tuesday) and the double day (Sunday).  Below is a brief description of what these are and why we are implementing them.

Test Days -

We have created 8 new testing days which will be completed every 2 weeks for a total of 3 months.  They are to test all facets of fitness that we do not currently test and record.  The 8 tests include multiple facets and domains of fitness that we currently do not gather numbers on well enough.  In time we would like to create a framework for which to build more efficient programming and more specific progressions and periodization for our membership.

What creates long term health and performance improvement? - understanding the clientele we work with and creating programming that best matches their needs to reflect their ongoing improvements with a focus of maintaining safety at all times.  The test days are going to assist us in the path to creating and sustaining long term development of each member of the club, while showing you your own progression and achievements along the way.

Tuesday is day #1 and there are 7 more coming, once all 8 are through we will cycle back through the 8 days again and re-test for improvements.  We are excited to begin this path and we hope you all are too.

Double Days -

This is an offer to the Tiggers (unlimited membership only), we will be running double day workouts on specified weeks to increase the volume or skill based work that the Tiggers program currently offers.

What is a Tigger - someone who follows the provided workout plan (4-6x/week) and is on an unlimited membership option.  The true Tigger must be actively attempting to follow the program provided and not only attending 3 of the 5 workouts - the Tigger is typically a member who is interested in the “competitive” aspect of CrossFit, whether that be for the fall challenge, spring fling or the CrossFit games.  A Tigger is not defined by the skill set they possess but by the drive, determination, and commitment they express towards the workouts and lifestyle they lead.

The double day workouts will be provided on the schedule for those weeks of higher volume or higher intensity.  The workouts will be somewhat more skill based than the traditional CrossFit workouts or be focused towards a skill set yet developed or mastered.  The classes will not be run like a typical class (trainer led), as the trainer might actually be working out with the class.  The sessions will be guided, but not as structured as a typical class.

**Reminder - for any Tigger wanting to take part in the double day workouts - it will be extra important that you take the time to assess your physical, mental, and spiritual recovery levels as adding in extra work when your body needs time to recover is not a smart idea - remember you recover outside of the gym not in it.  Be smart.

Questions? - place in comments please

Coaches Dudar and Morris (Jen Morris and Anthony Dudar) made an amazing video of CrossFit and our club for a school project they were doing - HERE it is. 

Thank-you both as you did a wonderful job.