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Category Archives: Weightlifting Shoes

Daniel Nunez super human and Olympic champion

Weightlifting has become popular once again. This new popularity comes with a huge number of new “experts” of all kinds– well, mostly Internet experts and also the overnight ones who think they know about the rich history of our sport by repeating over and over almost like a Mantra exotic names (Ilyin, Klokov, Krakav, Krikiv,etc).

While working as a consultant for an International Weightlifting Federation at a Pan American championships, serendipitously, I happened to sit next to one of these “experts”.  I overheard all the wealth of  knowledge(sic) that was being transmitted by one of these above mentioned experts..

Sitting close to us was the 1980 Olympic champion Daniel Nunez. When I pointed this out to the expert, he said, ” Daniel who???” Hispanic last name?? not Russian or Eastern European??? well he didn’t know who Daniel Nunez was.

Daniel Nunez is by far one of the most impressive Olympic and world champions ever.

I first met him in 1983 at the Pan Am games in Venezuela, and later at the Manuel Suarez in memorian cup. Years later in 1989 I was lucky to train under him and that’s when I saw how a good coach should be.

What makes Daniel Nunez impressive is not only his Gold medal in 1980 in Moscow (the hardest games for weightlifting) or the fact of being the first latin American to win an Olympic gold medal in Weightlifting but the number of world records he’s broken…20 in total!!!!!

DNW

Yes, Vassily Alexeev broke more than that and also did Naim Suleymanoglu; not so fast there…let’s check Daniel’s most impressive  World records:

Junior World Records

On September 1977 he broke a Snatch world record 112.5 Kg in Germany, less than 60 days later in Mexico he broke a snatch 113kg and a C&J138 world record…not enough? still in 1978 and only 2 days after those 2 world records in Mexico he broke again 2 world records in Cuba snatch 115kg and Total 252.5kg.

1978 again more world records:

March 11, 1978 snatch 115.5kg, May 12 Olympic total 255Kg.

At the worlds in the USA in 1978 he broke 3 world records snatch 117.5Kg, Olympic Total 257.5kg, Olympic total again 260Kg. All these records were set on October, 10 1978. KNow what happened 11 days later?? that’s righta new world record in C&J 143.5.

Senior World Records

As a Seior lifter he also broke several records within the same year..the most impressive ones:

November 12, 1982 Snatch 136.5Kg in Sweeden and 9 days later in Denmark a new world record 137.5 Kg also in Snatch…

DYNAMIC OF DN

Being in the sport most of my life I know what it takes to win a competition, let alone break a world record and doing it again days later…it’s plainly not human.

These days I have the privilege to work with him in the preparation of Panama’s elite’s athles for International meets.

D PAnama

Weightlifting for dummies..the Clean and Jerk Structure…..

As well as in the Snatch the Clean and jerk is also divided in Actions, periods and phases.

Clean

Clean St Blog

Jerk

JJerk Struct blog

C & J Sequence

The same as in the snatch the importance we put the the bar path (specially in the jerk due to its complexity) is key;

Jerk bar path

 

A very common errr among beginning weightliftres is that they lift their hips firat and try to clean the bar with their arms. The brain will always tend to use the weaker muscles first. Proper tarining of the clean technique will lead to use the different muscla groups in the correct order to have a very effective clean..

Muscle work in clean

 

Correct bar path in the Snatch

In my previous post I talked about the Strsucture of the snatch (Actions, Periods, Phases) there isn’t such a thing as the first pull, second pull,pockets, double bender, triple extension (my favorite).

It’s of key importance to pay attention to the bar path. A corrcet and proper bar path will result in a successful lift. Using the worng muscle groups and the wrong time will result in failing an attempt. Remenber in a competition we only have 3 attempts for each lift and we need to take the advantage of each lift.

Correct bar path of the snatch

Snatch bar path II

 

Weightlifting for dummies…The Snatch Structure…..

Please, please stop inventing names for the different phases of the snatch. I’m sick of hearing the fisrt pull, the second pull, the third pull, the double bender, the triple extension, the pockets, the undertaker (actually that’s an IWF wrestler). If there’s going to be a second or a third pull the movement has to STOP and as we know stopping the bar is an illegal movement.

This is the Structure of the snatch (Lukashov 1972 and Miulberg 1988)

The snatch is composed by ACTIONS, PERIODS and PHASES

ACTIONS.- Preparatory, Pricipal, Final

Peparatory action: Initial position, Snatch from dynamic or static position

Principal Action: PUll, lift off, previous impulse, shock absorption, final impulse

Turn Over: Slide, jump

Final Action: recovery, fixation

Snatch Structure II

Snatch Structure Dammi

ARE YOU LIFTING IN THE RIGHT WEIGHT CLASS???

The Height of the lifter for the right weight class is extremely important to achieve good competitive results. The height of the lifter needs to be appropiate for the right weight class. This well balanced ratio will result in better results.

Gaining body weight should be a well planned process keeping a good gain in muscle mass and controling the body fat compositon.

Our competitive athletes train in cycles of 12 weeks. The first thing we do is to measure the BFC and we expect the lifter to gain same weight by week 7 and lower the BFC a bit. Another control will be on week 10 and also week 12. Those controles of weight and BFC are done together with the tests of maximum lift we execute in that cycle.

We use this chart as reference (again there could be exceptions)

DIV 56 62 69 77 85 94 105 105
HEIGHT 4’9″ 5’2″ 5’4″ 5’5″ 5’6″ 5’7″ 5’8″ 6′
Diff +/- 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.18 Inch 1.96 Inch

Any questions please email us info@ristosports.com

Phone 207 844 0449

Lider 1 155

 

Split Jerk or Squat Jerk…that’s the question….

The Jerk is one of the most (if not the most) difficult lifts around.

Let’s see how hard it is :

to start we execute the jerk after cleaning a heavier weight than the snatch. If we focus and study the snatch we’ll find that elite lifters (world/Olympic level lifters) can lift as fast as 150-150 m/s (meter per second)when working with intensity zone 3 (70%-80% of max) and 120-130 with zone 5 (90%-100% of max) . Wow that’s fast….., but how about the Jerk ( with lots of more weight)what’s the speed of the bar? 250 m/s to 270 m/s!!!!!!!!!!!!!!!

In order to achieve this speed we need to produce a great amount of power and technique needs to be perfect….which jerk is the most efficient?

I’m sure we’ll get tons of responses on this questions (mostly from Internet experts or as I call them overnight coaches with thousands of youtube video watching).

My answer to this question is: It’s really doesn’t matter…whatvever fits better to the lifter. We need to focus here in what is really important or what phase is important in the jerk.

NanaAO

The most important phase is HOW MUCH TIME LIFTER SPENDS at the bottom of the dip before initiating the drive. World and Olympic lifters (the likes of Dimas, Suleymanoglu, Taranenko, khkiasvillis,etc) spend anywhere between 0.04 to 0.08 seconds. It’s reported that the time of Yurik Vardanian (yes the father of our own Norik) was a pretty steady of 0.04 seconds. That explains his lifts of 224 Kgs at 82.5 Kg body weight.

Yurik

Another important factor would be the angle of the legs in the dip (bottom of the dip) 165 degrees to 177 degrees…

By fixing or adjusting the position of the wrists we have increased the jerk of some international lifters. The wrists form and angle of 90 degrees with the ceiling…

BTW which would be the best exercise to improve the jerk:

The best extercise todo so is Jerks behinds the neck…how so?

Russian researches found out that in high levelinternational competitions the lift with the most misses was the C&J (77.3 % of all misses) the portion with highest misses was the Jerk (77.9 %).

They tried 6 differnt exrecises to fix this technical issue. The jerk behind the neck was the one with best results for the following reasons:

1.- Better control in lowering the time at the bottom of the dip (more power=more speed)

2.- The lifter uses his heels to prepare for the jerk and uses them in the drive

3.- Better  control of the position of the elbows to avoid the bar falling forward

4.- Better positioning of wrists

5.- Less injuries

6.- Can even use heavier weights!!!!!!!

Should you have any questions please don’t hesitate to contact us info@ristosports.com

207 844 0449

 

 

 

 

The Soviet System for Weightlifting….

The Soviet system for Weightlifting is based in the Hegelian dialectic principles:
Thesis Antithesis
Synthesis
And it was Philosophy students inspired by Marx and Engels ideas that started creating a training system for factory workers and farmers to get fit and ready to fight a revolution against the Tzar. The first equipment used was kettebells which is part of the national folklore and costume.
After the triumph of the revolution in 1917 and with the creation of the new Soviet Union this system was implemented very successfully in other sports.
The Main Specialists that founded the modern Russian Weightlifting System or Soviet Weightlifting System are:
Arkady Nikitich Vorobiev (1924- 2012) Alexey Medvedev Sidorovich (1927-2003)
Arkady Vorobiev. He won two Olympic golds (1956, 1960), was World champion four times (1954, 1955, 1957, 1958) ,and won silver in 1959 and bronze in 1961. Vorobiev was also three times European champion (1954, 1955, 1958), while taking silver in 1959 and bronze in 1961. He also set 21 middle-heavyweight world records – nine in snatch, three in clean and jerk, two in press, and seven in the total.
Vorobiev was not just a sportsman, but also a remarkable scientist. During his sports career, he graduated from the Medical Institute and defended a dissertation for the Candidate of Science degree afterwards, in 1962. In 1970, he defended a dissertation for the Doctor of Medical Science degree at the Institute of Aviation and Space Medicine in Moscow. Since 1977, Vorobiev was the Rector of the Moscow Oblast Institute of Physical Culture and Sports. In 1995, was elected to the International Weightlifting Federation Hall of Fame.
His system was created by researching methods to prevent muscle loss on Cosmonauts. He promoted training with high intensity and low volume also research of recovery systems were conducted as well as medical methods.
Arkady_Vorobyov
Alexey Medvedev Sidorovich (1927-2003) was invited to many countries. He traveled to China many times, lecturing at Beijing University of physical culture, provided practical assistance to China’s weightlifting squad that received the title of Honorary Professor of Beijing University of physical education in 1957 and 1958, a. Medvedev wins the world title in the heavyweight category. The award he has received, for the first time in the history of the world of weightlifting. Alexander Medvedev, the first Soviet Weightlifters and third in the world reached a result 500 kg of Triathlon. 196, became the coach of the national team of the USSR on weightlifting. In 1964, for the preparation of 3 Olympic champions (A. Vahonina, R. Plufelderand , l. Jabotinsky) Alexander Medvedev worked as head of the weightlifting at the Russian State University of physical culture, sport and tourism. Under his leadership, the Department has done a lot to prepare for weightlifting specialists not only for Russia a from other countries: Cuba, China, Poland, Bulgaria, DPRK
Medvedev was a carpenter and he promoted High Volume and low intensity.
The famous Vasyli Alexeeved is the most outstanding example of the success of this system. From 1961 to 1967 his performance was poor and not Soviet team level. His training system was changed to high volume, training isolated muscles and lots of complexes with 40% to 70% of maximum result.
Med
From 1967 to 1979 he came to dominate the Weightlifting world and become the lifter with the highest number of records broken in history.
One of the features of the Soviet regime was pragmatism..whatever worked was good so both Vorovieb and Medvediev were given carte blanche on training lifters provided they got results.
At Risto Sports we use the High volume system and we have been very successful. We have had lifters improving results greatly in matter of seconds.
Our lifter Chris Kenney(85 Kg class) started training with in November 2014 with a total of 205 kg by September his total was 275 kg. Ernie Premphe improved in a year 26 kg, 69 kg class(total was 219kg to 255kg). Jessica Weisman started with us in September 2014 and won the World masters Gold medal in Finland last month(her total was 135-140 and in Finland 166, since then she hs improved those numbers). Amylynn Frankel (48 kg class, 34 years old) went from 107 kg total to 128kg a couple of weeks ago.
We have many more examples and testimonials (please visit our facebook page for testimonial)that we can show and talk about.
We work with anybody willing to work with us either at the gym or remote training.
info@ristosports.com

Coach Ivan head Coach of Team Panama for Toronto 2015

Coach Ivan is the Coach of team Panama for the 2015 Pan American games in Toronto. The lifters in the team are : Rocio Navarro Female 69Kg and Ariel Batista Male 69Kg. Both lifters have a lot of International experience.

Rocio has been training with us since February and Ariel arrived to Eliot, Maine last Saturday.

We expect great results from these lifters.rociothese amazing lifters.

2014 Top 10 Risto Sports Moments

 

1. LG Makes National under13 Team, Youngest ever to Compete at the American Open,  wins international competition, in Muscle and Fitness

Gwendolyn Rojas, AKA LG, of Risto Sports hit  the national scene and was on fire all 2014!  She won the 11&under and 13&under Golds for girls 44kg.  She subsequently was ranked #1 in the country for all 13 &under Girls.  She then won the 13&under JR international tournament at the US Olympic Training Center. Finally, she made history as the YOUNGEST LIFTER EVER to compete at the American Open! To top that all off, she was featured in Muscle and Fitness : http://www.muscleandfitness.com/athletes-celebrities/news/introducing-10-year-old-weightlifting-phenom-gwendolyn-rojas

 

2. Coach Ivan Rojas is National Coach of Girls 13 and Under Team

Risto Sports’ very own Coach Ivan Rojas was named USA Weightlifting Coach of the national 13 and Under girls weightlifting team that competed at an international competition at the US Olympic Training Center.

Coach Ivan Rojas working with Commmonwealth Games Champion Maryam Usman

3. Risto Sports training system Maryam Usman wins Commonwealth Games in weightlifting

Maryam Usman of Nigeria is a world Weightlifting Championships medalist in women’s 75+kg . She spent several months training at Risto Sports at the end of 2013, learning our system.  Her training paid off as she won the 2014 Commonwealth Games. She edged out the former champion, Ele Opelege , for the gold.  The commonwealth games is only second to the Olympics in its relative importance to Commonwealth Countries.

Champion weightlifter Maryam Usman training at Risto Sports

4. Dmitry Klokov lifts in the Risto Tiburon Weightlifting Shoes at the Risto Olympia Cup

World Champion and Olympic medalist, the Russian Sensation, Dmitry Klokov made a guest appearance at the First Ever Weightlifting competition at the Mr Olympia: The Risto Olympia Cup.  He gave free demonstrations and signings everyday at the Olympia Cup, and he gave out the awards to the Champions. He also brought along Igor Zapirov; elite gymnast, guiness bok of world records holder, and Cirque Du Soleil acrobat. Igor gave his first ever lifting appearance at the Risto Olympia Cup.

Dmitry did the  entire weekend in his very own pair of Risto Tiburon weightlifting shoes, which are now for sale at www.ristosports.com

Dmitry Klokov in Risto Tiburon weightlifting shoes

5. Risto Sports weightlifting shoes rated number 1 by Breaking Muscle magazine

Risto Sports has many stellar reviews by independent bloggers and websites.  Breaking Muscle did something unique where it did a side by study over several weeks with several different brands of weightlifting shoes.  They ranked Risto Sports as the number 1 weightlifting shoe for weightlifting and CrossFit. A big compliment from the study’s subjects is “People did not really think about their shoes while lifting when they wore the Ristos. Probably the best compliment I have heard.”.  Read it here :http://breakingmuscle.com/olympic-weightlifting/the-5-best-olympic-weightlifting-shoes-for-lifting-and-crossfit

Risto Olimpico Pink weightlifting shoe

Risto Olimpico Pink weightlifting shoe, weight lifting shoe, crossfit shoe

6. Two time World Champion, Neysi Dejomes selects Risto Sports as training camp site

Neysi Dejomes is a Two Time IWF World Youth Weightlifting Champion. She has even medaled at the Junior world Championships. She is only 15years old, so she is too young to compete at the Senior World Championships.  This phenomenal lifter and her coach selected Risto Sports ‘ Training Center in Eliot, Maine to be there training site.   She is training December 2014 through February 2015 for her next slew of international competitions. Neysi is from
Ecuador; she lifts in the Risto Olimpico Pink weightlifting shoes.

Neysi Dejomes, world weightlifting champion, risto weightliftng shoes

Winning the world championships in her Risto weightlifting shoes

7. Gwen Breaks the 200kg mark, ranked number 1 in country

Risto sports lifter, Gwendolyn Sisto once again proves the Risto Sports training system works , even for people who have a fulltime job.  Gwen hit a major career milestone.  She snatched 88kg as a 63kg which is one of the top 3 highest snatches in the country for 63kg’s.

108kg Clean and Jerk, Gwen Sisto, Risto Sports weightlifting shoes

Gwendolyn Sisto making a successful 108kg clean and jerk at the Risto Olympia Cup in 2014 in her risto weightlifting shoes

To really make progress, she made the tough decision of lifting as a 69kg.  In September 2014, she lifted 200kg at the Risto Olympia Cup, which was the top total in the country at a USAW sanctioned competition from January 1, 2014 until that time.  She lifted it again in October at the Ginny Robinson Memorial.  She was ranked Number 1 on the startlist for the 2014 American Open for Women’s 69kg.  Unfortunately, due to a terrible elbow injury she had to withdraw after only 1 lift.  With only her first attempt in the snatch completed, she still won a National Medal. Gwen is clearly able to reinvent herself and develop new strengths so wish this badass luck on her road to recovery.

rankingJAN1-OCT12014

Gwen’s 200kg Total was the best in the country for 3/4′s of 2014!

 

8. Mike O’Hearn, 7 time Mr Natural Universe gives Workshop at Risto Sports  

Mike O’Hearn is routinely on the cover of major publications. He has graced the cover of over 500 magazine issues, many in the bodybuilding industry. Risto Sports had the amazing opportunity to continue to work with this Legend of the Fitness industry.  He has even served as a brand ambassador for Risto sports in the past.

Mike gave a free workshop to throngs of his fans at Risto Sports ‘ headquarters in Eliot, Maine (Boston metro area).  He even brought Stryker with him, his famous Siberian Huskey and sidekick. Many had the chance to glean new wisdoms from Mike as he generously shared his wealth of experience.

Mike O'Hearn and the Risto Team with Stryker

Mike O’Hearn, Gwendolyn Rojas, Gwendolyn Sisto, Elio Guerra, Ivan Rojas, and Stryker

9. Vanessa Quinones medals at Pan Am Championships

Vanessa Quinones of Colombia trained at Risto Sports for several months.  She competed at the 2014 Arnold weightlifting championships where she placed only second to Lydia Valentin.  Her performance put her on the Colombian National Team. She then competed at the 2014 Pan Am Championships where she medaled. She competes in the 53kg weight class.

Vanessa Quinones Clean and Jerk sequence in her Risto weightlifting shoes

Vanessa Quinones Clean and Jerk sequence in her Risto weightlifting shoes

 

 10. Risto Sports holds first ever Weightlifting competition at the Mr Olympia Expo

2014 marked the 50th Anniversary of the Mr Olympia.  It was also historic in that the first ever weightlifting competition would appear at the Mr. Olympia Expo.  Guess who got the contract to put on a world class event there– Risto Sports.  Risto Sports held the first inaugural Risto Olympia Cup, gave out awesome prizes from massive sponsors- Bodybuilding.com , MetRX, Again Faster, NewGrip to name a few.

Gwen Sisto, Dmitry Klokov, and LG (Gwendolyn Rojas) at the Risto Olympia Cup

Gwen Sisto, Dmitry Klokov, and LG (Gwendolyn Rojas) at the Risto Olympia Cup

Response to Gwen’s video from 2013 nationals by a member of the IWF technical committee

This is the response to the video I sent to Mr. Diego Martinez, member of the technical committee of the IWF.

Hi Ivan, as you know judging a lift at the time of execution depends on many   factors   , factors such as the lights, shadows, judge experience, fatigue among others, the video of a lift is not recommended to give a good opinion, since the reproduction frame by frame it’s a bit slower than the human eye and in most cases the lifts are seen as not valid lifts.

Moreover, in the video you send me it  is a bit difficult to see well both arms because it was taken from a diagonal and not straight, but I do see that she makes a motion with her shoulder and the elbow of that arm which I see it’s hyper extended. From what   I’ve seen in the video   I DON’T SEE, any fault in the movement. The anatomy of the shoulder and the elbow anatomy might have made seen the judges something to judge it as not valid.

Technical Committee

Chairman

  • Sam COFFA

    AUS

Members

  • Reiko CHINEN

    JPN


  • Alexander KURLOVICH

    BLR


  • Abdullah AL JARMAL

    YEM


  • Shakhrillo MAKHMUDOV

    UZB


  • Stephen CANNON

    GBR


  • Diego MARTINEZ

    COL

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