Strength is Never a Weakness: Teams

Showing posts with label Teams. Show all posts

Thursday, 25 February 2016

The Training of an Elite Level GB Rower: Joel Cassells

I am pleased to bring an array of athletes and coaches onto my blog for everyone's reading. Today's blog entry comes from an oarsman whom hails from my part of the world. Joel Cassells rowed for Bann Rowing club and Ireland at Schools level, he is now part of the Great Britain (GB) set up training fro Rio Olympics 2016.

Enjoy what he has to say about the training he is doing for his up and coming competitions

Joel Cassells

My training for GB has been markedly different over the past three years. I moved over from Ireland in 2012 to start University at Oxford Brookes, and trialled on a whim that November. I hadn’t really expected to get selected to the next stage or anything. Coming out from rowing at junior level in Ireland, I was unsure, unfit and a bit unmotivated in whether to continue on trailing or just enjoy University rowing.

My coach entered me more for the experience than anything else. So I was pretty surprised when I was asked back and selected as an athlete for the 2013 Austrian Youth Olympic Games. It was an incredible experience and certainly inspired me to push on as an athlete to see where it could take me.

My years in the U23 was different to being a full-time senior athlete. As I was studying full time I trained pretty much full time down at Oxford Brookes. Brookes have their program specifically to let athletes train without affecting their study. The program is ultra competitive, intensive, fast-paced training, with no let up. I loved every second I was there and I’d highly recommend it to anyone, the program is a springboard to the GB team. And you can also have a go at winning a coveted Henley Royal Regatta event along the way. Winning the Temple Challenge cup in 2014 was one of the best wins of my rowing career. In terms of U23 selection, it is done post Henley Royal Regatta, as most university programs are in their summer break after this.

Joel with the Temple Challenge Cup

The trialling athletes are then invited to Caversham, which is the GB Rowing Team’s training base, to do some assessments. The usually involve some seat racing, where athletes are switched into different boats to see which combination is the fastest. Its normally very brutal and sometimes the margins are very close between two athletes. Long story short; if the selectors find a combination that is of the right standard to medal, they will be selected for the U23 World Championships. For me, I was selected in the lightweight men’s four.

One of these seat racing was done at the Prince of Wales Final in 2015 (video linked): https://www.youtube.com/watch?v=qIGZ_TQisjE

Therefore, for the 2013 U23 World Championships I had a good bit to learn as a first-timer. It was my first time competing as a lightweight rower. The lightweight category restricts you to a certain weight which you must be two hours before the race. For us, that mean our boat as a crew we must be an average of 70kgs. The key in lightweight rowing is to maintain as much strength as you can at this weight restriction, which means being as lean as you can be. This type of event means that no one crew can have a massive strength advantage over another crew, which makes for very close racing. In our final we finished 2nd, just missing out to a skillful Italian crew on the line. The following two years of U23s I managed to earn another 2 silver medals in the lightweight four and quad.

I trained at Oxford Brookes through until September 2014, when I was invited to train full-time as a senior with the GB team. I was thrilled, but also pretty nervous to try and impress from the start. I had a lot to learn to train as a senior squad rower. The responsibility of managing the training program, weights, recovery, goals, time keeping and keeping on top of your weight is all expected of you from day one. I like to think I coped well, but I do not think I could have managed at all without Peter Chambers, who mentored me through it all, and still does in many respects.

Joel with Peter Chambers

The training aspect of it is a full high performance set up. The difference between a typical university program and a high performance one is pretty big. I struggled for most of the season with my endurance, keeping up with the high mileage aspect of the program. I realized quickly that I would have to change certain aspects of my lifestyle in order to be selected into a crew for the summer.

First aspect I dealt with was recovery, it is so crucial. Any athlete should get at least 8 hours of sleep a night, if not 9-10. I now try average about 9-9 ½ hours sleep, and feel far better for it. Studies have shown athletes who sleep more than 8 hours have a far less chance of getting ill or injured.

As a lightweight, nutrition is also important. Its very easy to get it wrong when you’re trying to lose weight. It would be great of you could just cut the calories in meals and continued to eat the nice stuff (chocolate, pringles etc.), unfortunately if you do that you’ll suffer eventually. The body needs plenty of nutrition through fruits, vegetables and minimizing junk food. Its not simply a calorie in, calories out, its all about the quality of what you put in.

In terms of the difference between pre-season, tapering into a competition and post season there are a few differences. When in season, a lightweight athlete’s diets is governed by the amount of mileage done that day; if it’s a pretty big day, you’ll eat more focusing on carbohydrate intake. If its less, you eat less, and so on. Tapering into a competition becomes a different issue because your weight is going to become the most important aspect, so adjusting your diet to keep yourself light is important. Off-season of course you tend to go a bit mad, as you have three weeks to enjoy everything you had to sacrifice before its back to the diet!

After having done one year as a senior rower and now into my second, I still have a good bit to learn. I may not get all the aspects right all the time but I try my best to nail it so I can nail the training and get the best out of myself. Hopefully what I can learn and get right will help me earn a seat for Rio 2016. Even if for whatever reason I don’t achieve this, I know I’ll be better prepared for the next four years than I was last time round.

Thanks Joel

To follow more of Joel's success see the folllowing below

Twitter: @JoelCassells
Instagram: joel_cassells

In terms of training for Henley see the video below: https://www.youtube.com/watch?v=OseujqXiaYs

Andrew Richardson, Founder of Strength is Never a Weakness Blog

I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.

Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.

My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.

My most recent publications:

https://www.sciencedirect.com/science/article/pii/S1752928X19300216

https://www.sciencedirect.com/science/article/abs/pii/S1752928X19301076

My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.

Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.

I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.

I had my own business for providing training plans for teams and athletes.

I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,

in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.

Contact details below;

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278

Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7

Sunday, 17 May 2015

How to Set up Your own Powerlifting Club & Develop it

How to Set up Your own Powerlifting Club & Develop it

This is all from my own experience starting the Teesside Barbarians Powerlifting Club in December 2013 at Teesside University. Anyone can set one up its pretty easy if you have the right attitude and support in place. In a short space of time we have achieved so much. We have 50 members, 7 Sports Award Nominations, Sportsman of the Year, 14 Gold, 9 Silver and 10 Bronze medals, and finally crowned Northern University Champions.

Reason’s why I started a Club;

1/ I wanted to train with a group of people regardless of experience and ability. Everyone and anyone is always welcome.

2/ Promote the Sport of Powerlifting as its unreal!!!

3/ Be a better coach with hands on experience helping others. I want to be a better coach so the best way to do both is by practicing these skills.

4/ Apply what I learn from my Sports Science Degree to real life scenarios. What good is knowledge if you cannot apply it.

5/ I wanted to be a better lifter.

6/ Most importantly to just have fun with likeminded individuals. Train hard and eat un-godly amounts of food without judging one another hahah

Pre-Setting Up the Club

I was excited and nervous at the same time. Fortunately I had a lot of good friends around me to give me support and ideas to the table. We had the support of the Student’s Union which have always guided us regarding anything.

We have a development plan which we use each year and update it on a regular basis. It is a go to guide and what the key individuals in the club should be following. Goals and aims should be set out at start of year with all members present so everyone can agree on what they want to do. This can be what competitions to lift at, what they want to learn and do.

I was told by a lecturer whom used to be part of a powerlifting club at my uni many years ago which he said “you will find it difficult to set it up as a lot of people will make it very hard for you to do well”. Dam he was right haha. You will have ups and downs I will guarantee that for you. There have been so many people where I am at, whom have wanted my club to disappear. They have made it their sole objective to prevent myself and others form having success. Why they do it? No idea but it has been rewarding when they fall short and I just smile at them.

Best example of this was at the recent Teesside University Sports Awards where one individual was so upset that a “powerlifter” won an award. Pricks just seem to ooze out of the walls when you or your friends achieve success. I hope in whatever club you are part of this never happens but we live with pricks unfortunately.

As a friend once told me “have the haters work for you” haha.

Things a club needs;

1/ A committee made up of Chairman/Chairwomen, Treasurer and Secretary; this is the beginning of the structure for your club, who is the leader (who makes the decisions), secretary (someone whom is the point of contact) and treasurer (who manages the finances). All three positions help each other out in club matters.

2/ Head Coach and Assistant Coaches; they coach all the members, provide them with training programmes, lead the sessions, warm-ups/cool-downs, nutrition plans etc. Make sure everyone reaches their competition goals.

3/ Someone who understands how to run a business or has experience being part of a business; I think it’s always to have a member of your club’s committee with a business mind. They will have a better understanding on how to market the club and be able to make a profitable return so the club can invest in better equipment for example.

4/ Graphics designer for club logo and equipment; if you have a friend who is into drawing/product design ask them to help design a club logo for the gym, on a banner, clothing etc. Maybe in return offer free membership if you are really happy with their service or a few free sessions.

5/ Physiotherapist and or Sport’s Therapist; I am fortunate to have my club at the uni where there is a large base of therapists/physio’s. The sports clinic only costs us £1 per session for massages and rehab work. What I would say is get a link with a local physio/sports therapist have your club members only go to him/her.

The physio/therapist could offer discounted rates due to increase in clients and help advertise your club. I am just spit-balling ideas.

6/ PRO (Public Relations Officer) or simple someone to admin the Facebook Page; as it says someone to do all the posts, answer Facebook questions, direct people to towards the right information, post about any club developments.

7/ Social Secretary; someone to be in charge of nights out, after comp meals etc.

8/ Monthly meetings to see how the club is developing; to make sure targets are being hit.

9/ A yearly strategic development plan made up of short, medium and long term goals; If you email me I have a blank template for this which I can send on to you. Here is my clubs own development plan

10/ The club’s aim and ethos; What are your club’s aims and ethos? What does it represent and stand for?

11/ Target Audience; Are you just targeting powerlifting? Or all sports? Beginner/Intermediate/Elite lifters? My club is open to all sports or all levels and to those who just want to keep fit.

12/ Local Support; get support from friends, family, local press and council to promote your club and you to put something back into the community.

13/ Members who are regional/national referees; Sticking with the sport of powerlifting, if you want all your members to be clued up on the rules have some of them become national refs.

14/ A member or members whom are part of regional/national development; this allows your club to have a say in events that will affect it on a regional and national scale. Your club is represented by your region so why not have members in the regional committee/set-up which will voice your opinions.

15/ Good training facility (ideally your own place if possible); this means you can train how you want to train not how a gym owner wants you to train. Having your own place means you can design it your own way and have equipment you really need.

16/ If you are a university student have the support of your Student’s Union; don’t ask the university for help as they will only want to make a profit at the expense of your success. End of the day they are a business and don’t care for individuals or small minority groups. A student’s union back student’s and will support them.

17/ Fundraisers; do car washes, bag packing, charity event (deadlift for reps) to help raise awareness for a local charity to promote your club and raise a small bit of money towards the club.

18/ Continuous education; all coaches and members should be continuously striving to be better. This means always learning new ways to maximise performance. Coaches need coaching as much as athletes do.

19/ You don’t need that many people; All you need is a group of passionate friends whom are as crazy as you

Team Photos (missing members from pics as being students we are unreliable at keeping track of time).

2013/2014 Photo (34 members)

2014/2015 Photo (50 members)

What I have accomplished from doing all of this?

I am a better coach and lifter, I have a wider friends circle. I am Student Development Officer for all of YNEPF (Yorkshire North East Powerlifting Federation) and now Student Development Officer for IPF (Irish Powerlifting Federation) Powerlifting. I have a bigger impact on student experience at my university, which is great as I can voice the opinions of many and help individuals. More importantly I just enjoy what I do, helping others, making people stronger, seeing friends empowering themselves to be better at life that being fitness, education and or work.

I hope you have found this helpful

Regards

Andrew Richardson