Kelly Stone has been a competitive athlete since childhood. The 30-year-old from Lakewood, Colorado competed in gymnastics and became a Division I swimmer at the University of San Diego, where she also received a bachelor's degree in biology. After earning a PhD in physical therapy from the University of Florida, Stone embarked on a distinguished career as a child and adult physiotherapist. Her understanding of science and her dedication to competing at the highest level fuel her passion for CrossFit, a discipline that Stone has been crushing since 2016.
M&F spoke to this inspirational powerhouse that boasts of snatching 190 pounds, clean and jerks 240 pounds, back squats 300 pounds, and deadlifts 330 pounds to find out how to train for heavy weights that often combine multiple lifts to create a & # 39; complex & # 39; at CrossFit competitions.
So that every day counts
"A typical week for me has five full days of training and one active day of recovery," says Stone, who also competed in season 2 of NBC's The Titan Games. Your remaining day will be used for light exercise and cardio. “My full sessions last a total of three to four hours, sometimes split into two smaller sessions if time allows. My workouts include a combination of dynamic warm-ups, Olympic lifting, for example: snatch, clean, and jerks, basic strength exercises like squats, deadlifts, bench presses, strict presses, additional strength training, gymnastics, metabolic conditioning, and longer aerobic conditioning pieces. "
To be competitive in CrossFit, you need to excel in a variety of high-intensity activities, which is why Stone has to devote so much time to the gym. "I am fortunate to have a full-time job in physical therapy that is flexible enough to train and compete at this level," she says. “But I take my performance, my training and my recovery very seriously. Sleep, nutrition and proper hydration are of the utmost importance to my success. "
The power of nutrition
As an enthusiastic CrossFitter and nutrition coach, Stone's enthusiasm to supply your body with energy for these intense workouts is palpable. “I love educating people about the power of diet,” she says. “One of the most important factors in building strength is getting enough food, especially carbohydrates. Carbohydrates are our main source of energy for exercise. If you want to move heavy weights, you have to supply your body with energy! "
There is no doubt that food intake is a huge factor in Stone's training, preparation, and competition. "To support my workouts, I eat nearly 3,000 calories a day with this huge emphasis on protein and carbohydrates," says Stone, who is a fan of bodybuilding and has even tried his hand at competitions. “Outside of my training hours, I focus on eating mostly whole, unprocessed foods. However, the diet is slightly different before, during and after training. I need to be able to ingest high calories quickly and efficiently during my exercise times, and things like supplements come in handy. I will take a Fuel for Fire pack almost every single day of training before or during training to quickly and easily refuel with energy that won't upset my stomach. My daily exercise regimen also includes a shake with whey protein and easily digestible carbohydrates (like fruit) and electrolytes to help maintain longer workouts. "
The difference between Olympic lifts and CrossFit lifts
One of Stone's most popular forms of exercise is Olympic weightlifting. “There's nothing like putting a lot of weight on your feet in a competition in front of an audience or hitting a PR,” she enthuses. “Olympic weightlifting is actually a sport in its own right, separate from CrossFit. In the Olympic setting, you pull up and clean up and jerk off when you lift hits. However, as part of CrossFit, weightlifting can also include a wider variety of lifting "tests". In a CrossFit competition, you might do individual exercises like Max Snatch or Max Clean and Jerk or complexes. A complex contains several different exercises in one, such as deadlift plus squat clean plus hang clean and jerk. "
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Like Kelly Stone, train for heavy lifting
Olympic weightlifting is a technical activity that takes years to master to function smoothly and efficiently. It is important to understand each individual lifting style before attempting them in a complex. "Olympic weightlifting has several key components," says Stone. “Basic strength, flexibility in all important joints of the body, torso and overhead stability, force generation and motor coordination.” The overriding goal is to move the bar as powerfully and efficiently as possible in order to complete the lift. Stone's current training program includes three days of Olympic weightlifting: a tear, a clean, and a jerk day.
A typical Olympic weightlifting training day has three to four sections. For example:
- Clean jumping shrugs for three sets of 3.
- Muscle cleanses from the hip for three sets of 3 pieces each.
- Power cleansing from the hips and hips for five sets of 2.
- Power Clean plus Hang Clean for sets of seven of 1.
"Each of these pieces builds on the previous one, but targets slightly different parts of the movement and slightly different movement patterns," shares Stone. “I also incorporate a squat day, front squat day, and deadlift day every week. These movements help build the strength needed to grip and clean and twitch. I also incorporate lighter weightlifting into my fitness pieces and additional lifting movements. "
Ready to try for yourself?
"My biggest piece of advice if you want to be successful in weightlifting is to find a good trainer," says Stone. “Many CrossFit gyms now have experienced trainers with certifications to help you learn the basics. I also looked for additional coaching from an experienced strength athlete to develop my own skills. If you don't have access to an individual coach, it can be very helpful to record yourself lifting. Feedback is invaluable in learning the subtle nuances of Olympic lifting. I learn so much by watching my weekly videos and then breaking them down in slow motion. "
Exceptional weightlifting is not an easy task, but your time investment will be rewarded with great strength gains and the psychological pride to rise to the challenge. "Prioritize the shape first before moving heavy weights," says Stone. "Practice consistently and be patient."
