Topic: Questions from a baby master

[michael cooley]

I've been weightlifting for several years now, but this will be my first year as a masters weightlifter (35 yo; best lifts 95/122 @ 85kg).  I've combed the masters weightlifting site and a few other websites, but still have a few questions about the key masters meets:

1.  I understand that there is no minimum qualifying total for the National Masters, but what is the difference between the American Masters and the National Masters?

2.  There's obviously a qualifying total for the Pan Am games, but is there a limit to team size like there is for the World Games?

3.  What's everything else I should know about masters weightlifting, but haven't figured out yet?   :-)  (thought I'd get a head start on that one!)

[Dane Hussey]

I've been weightlifting for several years now, but this will be my first year as a masters weightlifter (35 yo; best lifts 95/122 @ 85kg).  I've combed the masters weightlifting site and a few other websites, but still have a few questions about the key masters meets:

1.  I understand that there is no minimum qualifying total for the National Masters, but what is the difference between the American Masters and the National Masters?

Michael, Welcome to the Masters forum.

The American Masters serves as a qualifier for the National Masters, PanAm Masters, and World Masters

2.  There's obviously a qualifying total for the Pan Am games, but is there a limit to team size like there is for the World Games?

Looking at last years entry, I did not see any reference to a limit in team size. Someone who went to the PanAms could answer this better than me.

3.  What's everything else I should know about masters weightlifting, but haven't figured out yet?   :-)  (thought I'd get a head start on that one!)

When you get it figured out, please let the rest of us know.

Probably the hardest thing to figure out is your recovery time. But being 35, recovery should not be too much of an issue for you. Another is what percentages of your best should you use in training. There are some lifters who use a two or three week loading and a one week loading. Others go day to day as to how they feel. Also, don't get injured, it's too painful and takes longer to heal.

Check http://www.mastersweightlifting.org/publications.htm for info about the various newsletters that are available.

There are many Masters who are members of this forum who will be able to give you their suggestions.

[Gary Deal]

Michael, Dane covered it quite well for you, but I would add stretch. stretch, and stretch before and after every workout, also if you slightly pull or tweak anything, your workout must terminate then and there you will not work through it only make it worse by continuing, masters is about training smart and staying injury free

[michael cooley]

Gary - do I see correctly that you live in Plano?  I live in Dallas, too -- right near Preston and Arapaho.  

mpc

[Gary Deal]

yes I do, off of plano parkway and custer, I train with two other master lifters, bob ward, and tom witherspoon, tuesday, thursday, at 530, sunday at 3 pm, if you would like to join us call me at 972 422 5203

[Paul LaDuke]

As you become older you must be more careful to prevent injuries.  As a master lifter, an injury to a shoulder or your back can set you back a year or more and effect you for life.  Here are some pointers to prevent these types of injuries as prevention is the best medicine:

#1 - Develop a good warm up routine and always use it.  You should be sweating before you attempt heavy lifts.

#2 - Do not perform overhead lifts if you have shoulder pain.  Educate yourself on shoulder impingment and learn not to fight through it as fighting through it can cause rotator cuff tears.  As a general rule, if your shoulder hurts through 50-75% of its range of motion, do not lift your elbows above your shoulders.

#3 - Take care of your back.  Perform some sort of ab work at least 5 days a week.  Work your upper and lower abs and your obliques.   Keep your hamstrings and hip flexors flexible by stretching them after workouts.  Perform extra hamstring work towards the end of the workout.

#4 - Develop a shoulder maintenance program and consistently do it.  I do Jobst shoulder routine (DB shrugs, lateral raise w/ thumbs up, strict bicep curls, push up +, dips +, internal and external rotation w/ pulley) at least 2 x per week.

#5 - Eat right and get plenty of rest.

[Dane Hussey]

Just to add my experience with a shoulder injury. It happened early last year. I don't remember doing anything specifically to injure it (except moving a computer monitor that weighed about as much as me), but it was not from lifting. My shoulder was in constant pain except when I slept flat on my back.  I went to an Orthopedic doctor who examined me had me get an MRI. Fortunately, it was impingement/bursitis and not a tear. He prescribed the NSAID, Mobic, which worked wonders. I could not train for 9 months. I am also doing physical therapy exercises daily. I do not have any pain while lifting, but occasionally while doing some other activity that may be strenuous on the shoulder.    
     
Here are some links that show various shoulder exercises which are great for warming up (and also after working out)    
     
http://www.alsnetwork.com/als1.htm    
     
http://sportsmedicine.upmc.com/InjuriesShoulderImpingement.htm    
     
http://www.nismat.org/ptcor/shoulder/index.html    
     
http://www.nismat.org/ptcor/tennis_shoulder/index.html    
     
http://www.orthohealth.com/askthedoc/rotortendin.html    
     
http://www.physsportsmed.com/issues/2000/09_00/pa_sandor.htm    
     
http://orthoinfo.aaos.org/booklet/view_report.cfm?Thread_ID=19&topcategory=Shoulder

[Bull Ternus]

35 may not seem like it's an age where recovery should be an issue, but it has more to do with the miles...  I'm 40 now, and have learned that I'm just not the same guy as I was when I was playing football in college.  I've been on jump status for 10 years or so, and the 100+ controlled crashes I've subjected my body to have taken a significant toll, as did 20 years of powerlifting -- the first 10 of which were "pay no attention to the pain" gross buffoonery training.  I've found that I have be extra attentive to what my old body is trying to tell me; learning to peak has been the big key.

I take an awful lot of hot baths and an equal number of ice baths.  I never stretched as a powerlifter and have paid the price for that.  I've found that spending my money on massage therapy vice crack cocaine was the right decision after all.  It became painfully clear (and that's not meant figuratively) after a week at Glen Pendlay's place that trying to keep up with young studs like Don Shankle and Norm Fulk was kind of stupid.  I've found that the recumbant bike and eliptical trainer really were my friends.  Finally, I learned to pretend that guys like John Broz, Rick Bucinell, J.L. Morales and all the really good Masters lifter don't actually exist and are merely figments of my imagination so that I don't feel sad about the fact that I'm not that good.  It's kind of my "happy place".

Just some thoughts, and worth what you paid for it...

BULL