Power Trip

Front Cover
Dog Ear Publishing, 2010 - Sports & Recreation - 208 pages
1 Review
Power Trip is intended to be a guide for parents, athletes and coaches to assist them in discovering the WHAT, HOW, WHERE AND WHY of strength training. It will allow the young athlete, or just any kids who want to be stronger and faster, to do the right things, in the right order and find the right places and people to help them continue to excel and not be sidelined by overtraining or negligent training in the gym. It will help parents to start their children on the right path to better athleticism, whether or not they plan to be a competitive athlete. Coaches will find the latest techniques of Olympic-style Weightlifting on the "Trip," what lifts are more important to do and they will probably find themselves losing their temper or, at least, find their interest stimulated.
On this Power Trip, athletes, parents and coaches will be exposed to what I think are the best exercises to do to become more powerful and the techniques I teach. You will learn, especially using the DVD, which can be ordered online, the best teaching progression to make yourself or your athlete, exceptional at performing these all-important Olympic-style lifts.
Strength training can be a long and costly maze. Money and, more importantly, time can be wasted going down the wrong roads and riding with the wrong people. You will learn on this Power Trip, what to look for in a coach, a strength program and/or a gym when you are traveling through your athletic life. And, you will learn how not to waste your time doing things that aren't making you a better athlete and a more powerful person.
And, I hope you will laugh a bit as well.
Get up early. Pack your gear. Get ready to take your Power Trip.
Don McCauley has coached Olympic Weightlifting, Powerlifting, Throwing, and Strength and Conditioning with several sports, for almost thirty years. In that time he has produced athletes that have competed at the national and international level, including the Olympics.
He has competed in the sports of Track&Field as a middle distance runner, Road Running, Olympic Weightlifting and Powerlifting. He is most proud of his best 10-mile race time of 59:32.
Don graduated from the University of Rhode Island, is a C.S.C.S., a Level 1 Track & Field Coach and is certified by CrossFit and Cross- Fit for Kids. He presently works for Performance Initiatives as the Coach of the Coastal Empire Weightlifting team and owns a CrossFit box in Savannah, Georgia.
He is on the Ethics Committee of the USAW (Olympic Weightlifting NGB) and has a long-standing teaching relationship with many athletes in that sport. He is active in hosting weightlifting clinics and camps for athletes and coaches at the Performance Initiatives gym.
 

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I own several books on weightlifting and Power Trip is by far the best. Don has done an excellent job of concisely explaining the lifts. He has boiled down the sport to it's essentials. The book is entertaining, easy to follow and has good photos. Don has the best drills for teaching and learning the lifts. I highly recommend this book....learn to catapult the bar! After reading this book I feel much more confident in teaching the lifts to my sons.  

Contents

INTRODUCTION
1
Q and A
5
Why Should I Do These Lifts?
10
Were Leaving at What Time?
16
Can We Prepare for the Trip Before We Leave the Driveway?
17
Gas Station Fillup
18
Hey whats that?
21
Pot Hole
22
The Full Squat Clean from the Launch Point
115
Full Squat Clean from the Hang
116
The Full Squat Clean from the Floor
117
A Quick Word about the Split Style
118
ROADSIDE ATTRACTION
119
Over Your Head The Split Jerk the Power Jerk and the Squat Jerk
121
Some Thoughts About the Split Jerk
123
Staying Sane and Simplifying the Jerk Split
124

Where Are We Going?
28
Are there a lot of lifts I have to learn?
30
What are the Best Techniques for Performing the Olympicstyle Lifts?
35
Stay in the POWER ZONE
38
Sweep the Bar
39
Keep the Launch Point Close to the Hips
41
Perfect the DoubleKnee Bend The Scoop
43
Think of a Power Circle when You Lift
45
Separate the unorthodox from the just plain wrong
46
More about Getting to the Launch Point
47
PPaDftTSM
50
Gas Station Break
52
Heres Where You Start to Learn Technique
53
Just Standing Around Looking in a Mirror
54
Front Back and Middle of the Foot Drill
55
The StraightAngled Back
56
The Heel Jump
59
Dirty Dancing
61
Now Up Against the Wall
63
How Should I hold the Bar?
65
Snatch Grip
67
Where Do I Put My Feet at the Set Position?
68
The Set Position
70
Elbows and Shoulders and Hands
72
Elbows
76
Shoulders
78
Quick Gas Station Break
80
What are the 1st 2nd and 3rd Pulls?
81
The Catapult
82
The PullUnder The Slingshot
84
The TenStep Method
86
Quick Gas Station Break
89
The Muscle Snatch
90
The Overhead Squat
91
The Drop Snatch
93
Lets Rock and Roll and Learn the Olympic Lifts
95
Part A
97
Part B
101
Ready Set and Sweep the Bar
102
Partial DeadliftStop and ShiftPower Snatch
106
Now the Full Snatch Squatstyle from the Launch Point Hang and from the Floor
107
Full Squat Snatch from the Hang
108
Full Squat Snatch From the Floor
110
Power Clean Rock Roll
112
Part B
113
The Jerk in the Box
126
What to Emphasize
130
A Little Trick to Stop Tipping when Dipping
133
Recovery from the Split Jerk Stance
135
Roadside Attraction
136
Rest Stop for Strength Coaches
138
Man as a Machine
140
The Cranes and the Pendulum
141
Positioning Loading and Firing the Catapult
142
Fine Tuning the Catapult
143
Finallythe Slingshot
144
Standing up
145
The Twilight Zone Information Center
146
Gas Station Break
148
Are Those shoulders Set Behind the Bar?
149
What About Pulling and Set Positions for Athletes in Other Sports??
150
Pop Quiz
152
Nuts and Bolts
154
Spotting
156
The Two Person Spot
157
The One Person Spot
158
The Exercise
159
Types of Pulls Drives
161
A Bit More about Pulls from Blocks
164
Lifts from the Blocks vs Lifts from Hang
167
THE BIG 3
168
A Quick Note About the Next Lift
169
Back Squatting Basics
171
The Olympic Back Squat Variation
173
Important Assistance Exercises
176
The Kang Squat
178
The Romanian Deadlift
179
The Overhead Squat
181
Push Press
183
The Lunge
185
Good Morning
186
And for the Muscles in the Mirror
187
Incline Press
188
Standing Shoulder Press
189
Dumbbell and Kettlebells
191
Abdominal Work
192
And then there is this Its important
193
Glossary
195
References
197
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