Friday, August 7, 2015

Alex Learns The Clean And Jerk / His Grandmother Learns The Jerk



Song:  White Rabbit

Group:  Jefferson Airplane



The Clean and Jerk is part of Alex's Thursday weight training.

He had just been doing the Jerk until this night.

On this night...
I taught Alex the Clean to add to the Jerk.

I had Alex first practice with an empty Olympic Bar (45 lbs. empty).



I am having him practice the high catch.

I want him to fully develop his leg and hip drive to ram the weight bar
high enough for him to catch with very little knee bend.

Later...
only with very heavy weights...
must the low catch be practiced (full squat).





Alex did well with an empty bar...
and so, I moved him to a relatively light weight...
but enough for him to start with.


Although Alex worked out with only 85 lbs. total weight...
it is important for him to start with light weights until he 
really gets used to doing this exercise.

He will slowly build himself up from this point.








I then had my mother try the Clean and Jerk using an old curtain rod.


It was her first time doing such a lift.

I later had her just concentrate on the Jerk...
as lifted from the power rack hooks
(using the curtain rod).


I then had my mother practice the Jerk with a bare 45 lb Olympic Bar.

I was right behind her as she jerked it upwards

(I was helping her lift the bar...
I then took my hands off the bar as she supported the weight overhead by herself...
and I then helped her bring the weight back to her high chest position).


She then walked the weight forwards...
and on to the hooks, by herself.


This will be part of my mother's Thursday weight training program.

I was going to wait a couple of months for my mother to get used to her other exercises...
however, she had felt no soreness or undue fatigue after her Sunday lifts...
or after her night walk...so...I decided to add a Thursday lifting session...
and, my mother ordered herself the same rucksack and frame that
Alex and I use for our night walks.

As my mother has adapted very well to everything so far...
not only will we be steadily increasing the distance of her night walks...
she will start wearing her rucksack as soon as it arrives
(I won't be adding sand to her rucksack until she makes it to the apex of the 
halfway point hill).


I know this may sound like risky behavior 
for a 76 year old woman to be engaging in.

For some...
it may seem as if I have my head down a strange rabbit hole...
where everything is topsy turvy. 


However...
a person who lives a sedentary life...
who never exercises...
runs an ever increasing risk of a debilitating condition due to disuse.

Just as the body supercompensates due to increased demand upon it...
it also decompensates due to a lack of demand upon it.


As people get up in age...
there are several major deadly or greatly debilitating conditions
which arise from disuse of the body.

One which ever looms...
especially in women...
is Osteoporosis.

Merely increasing dietary minerals is not nearly enough.

Without the supercompensating effects on the skeletal system
due to controlled stress upon it (weight training / walking with heavy weights)...
the bones gradually...and continually, weaken.

Hip Fractures can be greatly debilitating...if they are survived.

Many elderly people end up in wheel chairs for the remainder of their lives...
 because of a poorly healing hip fracture.

The spinal column also degrades...
and so, a pronounced hunch develops.

Walking with weights or heavy whole body lifting (as in the deadlift)...
stresses the skeletal system...forcing it to utilize an increased dietary mineral content
so it may add thickness to the stressed bones...
thereby lessening the risk and/or severity of Osteoporosis.


Deep Vein Thrombosis (DVT) is also a great risk for the sedentary.

It is not only potentially immediately deadly...
it also may lead to greatly debilitating physical and cognitive conditions (survived strokes)
due to small blood clots being constantly thrown off from the capillaries and veins
in the major muscles in the legs due to poor blood circulation.

Whole body weight training
 increases the tone of the major muscles...
and increases resting blood flow...
thereby greatly decreasing the risk of DVT.


Whole body exercises which gradually increase in intensity 
(more weight added periodically)...
strengthen and protect the whole body in all the various systems.


Coupled with weighted night walks...
the risk of such events are greatly decreased.


Weighted night walks...
along with whole body heavy lifts
(both of which are practiced in a steadily progressive manner)...
especially stress the musculoskeletal system... 
as well as the cardiovascular system.


Most of the debilitating conditions which seem to plague the elderly...
are greatly preventable.


So...
is weight training and weighted night walks risky for the elderly?


NO!


Not doing them increases their risk of infirmity or early demise
on a steadily increasing daily basis.

While we all must die of something...
in many cases...
we can live with full mobility and cognitive powers...
until we reach our genetic potential for length of life.


Now for another trip down the rabbit hole...


Always remember...

strive to die healthy!












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