Coach Wil’s Training

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Coaches Name:  Wil Fleming

Wil Fleming Training

Tell us what you are trying to accomplish with your training and nutrition right now.  What are your goals?

I have always been very competitive. Since I was a kid, competition drove me more than anything else. For the longest time it was about beating others. From Brett the baseball player, when I was 12, to Rocky the shot putter, when I was 18, beating others was always a motivating factor.

As I have gotten older, the people I can choose to compete against have begun to dry up. They have retired or moved on, but my competitive desire still burns hot. My competitor at this age has become someone a little closer to home: myself.

At the age of 31 finding competitors is hard, but finding goals is easy. Can I beat what I did last week? Can I lift more than I did last month? I have focused my attention on Olympic weightlifting, but the competitor is just plain ole’ me.

My goal with training is to qualify for the national championships in Olympic weightlifting, but even more than that, to beat the amount I lifted when I was 18 years old, and a national champion competitor in the same sport. When I achieve that goal, it will be an extremely awesome accomplishment. They say you get better with age, but I want to prove this is a fact.

My Training

To pursue that goal, my training has become very specialized. If you see me in the gym, I am likely on the platform right in front of the men’s bathroom, straining away to get a bigger and better training lift.

The sport of Olympic weightlifting is composed of just 2 competition lifts:

The Snatch: Ground to overhead in one continuous movement, usually done with a wider grip.

The Clean and Jerk: Ground to overhead in 2 movements, pausing at the chest.

With a singular and specialized focus, my training is pretty simple. The snatch, the clean and jerk, and lots of squats make up the majority of my daily sessions. The rest, as they say, is all cream cheese.

The Rest
I don’t mess around with much other than these movements because Olympic weightlifting is a sport just like any other. It is highly specialized, and efficiency in the movements is key.

Olympic weightlifting occurs in a weight class format, and for me maintaining my body weight to remain in the 187lb weight class means adding in some additional training methods, particularly Metabolic Resistance Training.  I find that the high paced intervals help me to stay lean better than any other type of training that I could do.

Olympic weightlifting requires that my core be extremely strong. In the most basic sense, I have to have the capability to max out at any given time. This demand on total body strength means that weak links in the core must be addressed. I spend plenty of time on core training and find things like farmer’s walks, static plank holds, and Turkish get ups to be the best use of my time for core training.

So how often do I train    
I love to train so I schedule training sessions 5-6 days per week. To avoid overtraining my program is periodized (like all the programs at Force Fitness). My periodization on a weekly basis alternates hard sessions with easy sessions. Two weeks in a row I will have 3 hard sessions and 2 easy sessions, and then on the 3rd week I will have 2 hard sessions and 3 easy sessions. This allows me to recover between hard sessions and then every 3 weeks have what feels like a very easy week of training.

Working out nearly everyday really speeds my results. I have found that I am capable of much more than I thought I was, by pushing myself very hard everyday.

What fuels me
To maintain such a difficult schedule of training I know that I need to fuel my body for performance. Anything that I choose to put in my body much help me train harder, lift more, and hopefully, look pretty good.

My chosen method of eating is the whole9life. This means that I do not eat grains, legumes, processed food, and added sugars. I choose to eat lean meats, greens, vegetables, fruits, and healthy fats. Putting high quality fuel in my body is a big part of making my training sessions productive.

One of the principles of the whole9life is that food should be whole, and therefore I only take minimal supplements. For a former protein shake addict, this has been a big adjustment, but I have found that with planning and preparation, this has not been as big an adjustment as I thought it might be.

For me finding a way to compete against myself has taken my training to the next level. While the competitors of my youth have dried up, retired, or moved on, I have been able to compete against myself to make some of the best gains I have ever made in my life.

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