During my eighteen months at Myles Ahead I have seen significant improvements in my lifting performance and in my personal health. In particular I credit Freddie and Niki Myles with the astounding improvement in my lower back, my long-time chronic condition that has prevented me from competing in Olympic lifting over the last thirty-five years. Numerous doctors, chiropractors and massage therapists have failed to alleviate this pain which at times can be acute. I can safely say that since beginning my program at Myles Ahead my lower back pain has dissipated to the point of complete relief. I credit much of my improvement to their insistence on warming up, cooling down, stretching and especially core exercises that always complete a session.

If there were no other benefits derived from joining Myles Ahead that singular improvement would be more than worth it. And yet, beyond the relief from pain is the wonderful family of fellow lifters I have become fortunate to call my friends. I am sad whenever we lose a member but I become excited at the potential that may lie in each new arrival to the gym. I look forward to annual dinners and contests because we become closer with each affair.

Freddie and Niki maintain a perfect balance of control over the daily activities. No matter how large the group becomes they still know each member intimately and tailor programs to meet individual needs and desires. To this day I am still amazed at how well Freddie knows my mental and physical condition and I am sure they know the others just as well. Thank you, Myles Ahead, for all you have done for us.

I’ve thought long and hard about how to summarize my enthusiasm and appreciation for Myles Ahead, and found this was no easy task. But here it is in a nutshell…
I found out about Myles Ahead from Niki, who coached with me at Rohnert Park Gymnastics, and mentioned the gym she and her husband were opening. The idea of joining Myles Ahead was very appealing, seeing that over the last three and a half years I hadn’t been involved in any serious physical activity, after the end of my gymnastics career. At this time my physical activates included dance classes and inconsistently going to my college gym. I was looking for something more where I could regain and maintain the strength I had as a gymnast, as well as losing a few pounds I put on in college. To my surprise, not only did my strength and power improve, while dropping a weight class, but I also became more conditioned in my life than I ever was as a competitive gymnast. Now and then when I get to play around at Rohnert Park Gymnastics, I find myself tumbling higher and faster than ever before. I joined Myles Ahead in February of 2007, and since then I’ve been hooked. My motives went from simply wanting to lead a healthy lifestyle, to beating personal records and qualifying to certain weightlifting meets.
Niki and Freddie are the type of people that are definitely hard to come by these days. They are some of the sweetest and most sincere people I know! They have helped me so much and I couldn’t be more thankful to be part of their gym. They are extremely knowledgeable about exercise and the body, and are very accommodating for each particular fitness level, interest, and even previous injury. Niki and Freddie truly hold a genuine interest in each gym member, and work hard with each member to help achieve their personal goals.
Not only can I advocate enough about Myles Ahead itself, but also the actual sport of weightlifting. I’ve never been part of such a great organization that supports such a wide range of ages and athletic abilities. Especially since I come from a sport that factors athletes out once the reach the ripe old age of 18. Weightlifting for me has been a great opportunity to continue to use the skills I learned in gymnastics and apply them elsewhere. I look forward to every session knowing that I have a fun workout ahead of me, and a friendly environment to be surrounded by. The amazing people and atmosphere make my program incredibly easy to stick to!

Myles Ahead is a great place to get fit. I started at Myles Ahead when I was eleven to prevent injuries. It did not only help me prevent injuries, but it made me a lot faster and stronger soccer player. Freddie and Niki have made it a comfortable experience for young kids to come and work out. I have since competed in a weightlifting competition. I recommend Myles Ahead to anyone who wants to better their game.

After 15 years of not engaging in any regular exercise program, besides running around at work, I had been looking for a way to lower my blood pressure, cholesterol and triglycerides, all of which run high in my family. After several false starts at various gyms and sports, a colleague had recommended Myles Ahead. I had done some weightlifting in the past, but never under any formal training program. Several books I had recently read on the subject had emphasized multi-joint resistance training as the most advantageous way to build strength. Trying to put together my own program seemed like a daunting task. Freddie and Niki Myles are both nationally ranked weightlifters who can tailor a fitness program to meet anyone’s needs. They both know the science of the physiology behind the exercises that they recommend, and are committed professionals in terms of their focus on safe and effective training. Every member has his or her program personally evaluated on an ongoing basis, and changed or modified as needed to maintain optimal progress.
On a practical level, in just 5 months, with the help of a healthy diet, I lost 10 pounds and am now at my ideal body weight. My blood pressure and cholesterol were lowered to the point where medication was not needed. I am stronger than I have ever been, and my endurance is very good and getting even better. I have just recently taken up mountain biking and am able to keep up with and even pass riders going uphill who have been biking for years.
Many strength training programs are focused on isolated muscles, often with unnatural emphasis given to certain groups. At Myles Ahead, the focus is on total body strength, with as much emphasis given to the lower body as the upper. At every session, your form and technique are being evaluated with every exercise, personally, by Freddie and Niki. Pointers, tips, and modifications are constantly being given. It’s like taking music lessons with your own body as the instrument, from people who compete and understand at the highest level. Freddie and Niki themselves are trained by a coach who has trained Olympians. When you are being given advice by them, it is coming from many levels of experience.
Going to Myles Ahead is just plain fun. Walking into the gym is uplifting. The encouragement and support from both Freddie and Niki and well as the other members is phenomenal. On the occasions when I am out of town and have to go to another gym to work out, it is such a letdown compared to what I have experienced at Myles Ahead. Given the total expertise that is available at Myles Ahead, with the highest quality professional training at every session, I cannot imagine going anywhere else.

I’m a fitness professional and I come to Myles Ahead four times a week because they are the best around. I am stronger and quicker than I have ever been in my whole life. The environment is very friendly and motivating. There are very few places you can find the expertise and true guidance that Myles Ahead can offer. No body else can do what they can do period. My training has been life changing!

Thank you Freddie & Niki

In 2004 at age 38 I learned about Olympic style weightlifting on the internet. It seemed to me at the time an interesting way to get stronger. I had tried lifting weights in the past following bodybuilding routines or using machines and my results were average at best. I had no real knowledge of exercise other than reading or watching other people lift. Eventually injured my back and gave up weights in favor of other pursuits like cycling, swimming, martial arts and yoga.
In all my athletic pursuits I always reached a plateau and the limiting factor for me was strength. I started to read about total body strength programs and how Olympic style weightlifting combined strength, speed and flexibility to develop power. After watching some video I was hooked. I also learned then that Olympic Weightlifting was a small sport and good coaches are few and far between.
In 2005 I met Freddie and Niki at Myles Ahead through a friend who had been training with them to improve his strength for Highland games competition. Since joining their gym my strength and technique have improved dramatically. Their attention to detail and program structure has given me gains I dreamed about as a kid. Best of all my back has gotten much stronger and I no longer experience any pain.
I highly recommend Myles Ahead and Freddie and Niki to anyone whether they are interest in general fitness or into any competitive sport. They provide a friendly and supportive environment and are eager to help everyone meet their chosen goals.

I have been driving an hour each way two - three times per week to train at Myles Ahead for nearly three years. It is well worth my time and expense to be coached by Freddie and Niki Myles; both nationally ranked weightlifters and well educated professional trainers who know how to get results. They design individual programs that enable you to meet your goals and the program is modified as needed to ensure that you see continual improvement. They will also consider any physical limitations you may have such as short term injuries or chronic aliments and work around them.

At 45 years old I am stronger than I have ever been in my life and continue to make gains. I feel much better now than I did at 30 years old and while many folks my age regret getting older I am looking forward to seeing how much stronger I can be at 50 and beyond. I have a lot of activities that I plan to compete in for many years to come such as power lifting, Olympic lifting, Scottish games and other strength sports and I am confident that Freddie and Niki will design my training program to enable me to meet my goals. 

For example, last December I was looking around on the internet and came across a push-pull (bench press-dead lift) meet in Sacramento scheduled on my 45th birthday. So I thought that I would go for it and contacted Freddie, he was supportive and immediately changed my workout program. We had not been bench pressing at all before this and my dead lift routine needed to be totally revamped. Following the new program designed by Freddie 12 weeks later I was able to bench 390 pounds and dead lift 530 pounds 100% raw on March 22nd. Good enough for new APA-WPA American records in my class. Freddie made the trip to Sacramento that day to coach me, plus several of the gym members where there cheering me on, the Myles Ahead team is awesome! I am currently training for a full power lifting meet in September. 

Over the years I have joined a countless number of gyms and normally would stick with them for a few weeks and then quit. Nowadays, I look forward to every workout at Myles Ahead and I hate to miss one! As I have stated previously the coaches are professional and knowledgeable. However, another great thing about Myles Ahead is the clientele, no matter what their goals they show up and train hard. I am inspired every time that I enter the gym and watch my fellow gym members push themselves to improve and work towards their goals.

Since I started lifting at Myles Ahead, I have become more self-sufficient, and have seen huge improvements in my energy level on a daily basis. A good example of how much strength I’ve built since I’ve been weightlifting came to me after my last snowboarding trip. I haven’t been snowboarding in years, and after a full day on the slopes, my legs weren’t tired and I still had energy to go on. I knew I was in much better shape, but it still came as a surprise when I was not nearly as fatigued as I had been in the past after only a half day. Thanks to this sport and my dedication to training I have broadened my horizons for any sport or activity that might come along. I feel good that I can now rise to meet the challenge of any physical activity that might interest me. The training I receive from Freddie and Niki has made my life so much easier in many aspects.

I joined Myles Ahead thinking I was just going to get strong, boy was I wrong! After just a few weeks, I was smaller all over, stronger, had more endurance, was happier, and made over thirty new friends who were all here to do the same thing I was—get fit! This has been the most positive and encouraging exercise program I have ever done. I couldn’t be happier with the way my body is looking, but mostly I am happy with the way I feel. It feels amazing to be healthy!

I joined Myles Ahead Fitness in December of 2006 when I was 62+ years old. It is a small club where the members are always encouraging. The health benefits I have experienced since joining are numerous. My sense of balance is renewed. My fear of tripping and falling down has greatly diminished. With improved muscles strength, my “every day” aches and pains are noticeably reduced. Friends and family have commented on my improved posture and muscle tone.
Certainly regular exercise is good for all ages. Although I wish I had started many years earlier, even starting when one is a senior citizen can be very beneficial.

I have exercised in different ways throughout my lifetime, but I have been lifting weights at Myles Ahead for three years.
I had been dealing with a pinched nerve in my left hip (sciatica), with pain going down my left leg and constant discomfort. I was examined by an orthopedist and, at first was told that weight lifting was very good for me and I should always lift weights, however, I should not do certain exercises. I resorted to starting a series of epidurals for the pain, and I had the first one.
Freddie called my doctor and explained in depth the strength training that I was doing at the gym. My doctor contacted me and told me to keep doing what I was doing. She would have eventually sent me to physical therapy, but I didn’t need to do that because my trainers (Niki and Freddie) were doing that for me. I kept working out as directed and have been pain free for months. No more epidurals for me. The weightlifting program and stretching that they have guided me through has taken care of my problem and made me stronger at the same time.

Over the years I’ve tried many different exercise programs but found none that I enjoyed or found satisfying which means they were abandoned after a relatively short period of time.

I began my program with Myles Ahead in September of 2007 following recovery from surgery to repair an injury to my right shoulder rotator cuff. Since I joined Myles Ahead I have an entirely new appreciation for physical fitness. I have found that I have increased strength for all activities, and greater flexibility, range of motion and coordination which is important as you grow older. With the strengthening of my core the lower back pains that I would occasionally experience are gone. I feel better, stronger and have greater endurance and energy for my other activities.

At Myles Ahead you have the advantage of an individual program that is constantly modified to meet your personal needs. Your progress is carefully monitored and, most importantly the workout takes place in an atmosphere that is very supportive. I really like the use of free weights and the minimal use of machines for workouts.

Freddie and Niki have created a fitness center that promotes a friendly helpful setting that makes the workout fun (most of the time). I typically look forward to my workout because of the friendly environment and the people you come to know that are working out at the same time, and because of the physical benefits that are gained.

I intend to continue at Myles Ahead for many years to come.

I joined Myles Ahead in October 2005. I have become more flexible and stronger since joining Myles. I run marathons and Freddie gives me a weight training program to help me have strong legs for running. I do not have any runner’s injuries and I owe it all to the excellent training I receive from Myles Ahead. Your training time is scheduled which works well. I go at 6 a.m. and would not have gone many mornings if it was a regular gym. Having that time commitment helps to get you there. There have been a few times that I just could not get there at 6 a.m. All you need to do is call and reschedule for a later time that works. Once at Myles Ahead, you receive more than weight training, you also receive support, motivation, friendships and a lot of good laughs. Going to Myles has improved my miles.

Thanks Niki and Freddie.

I first came to Myles Ahead 3 years ago when I was at a crossroads in my fitness path after my second ACL surgery. At the time I considered myself in good shape, but was interested in finding like-minded individuals to train with. I had spent many years prior doing everything from strength training to intense interval training. I had even spent thousands of dollars on home gym equipment that I was actually using every week.

When I first went to Myles Ahead I never intended to be a full-time member. I believed that my motivation and desire for fitness, as well as my home equipment, would have me continue the path I was on. However, after a few workouts at Myles Ahead all of that changed. The attention Freddie and Niki displayed towards my goals, and in helping me formulate my goals, was incredible. I immediately saw the value in working with such esteemed professionals and decided to focus all of my training at Myles Ahead.

I truly believe that decision was one of the best decisions I ever made. My strength has already gone beyond my previous expectations. I am competing in Olympic Style Weightlifting and feeling like an athlete again. My energy is at an all time high, I knocked off that ‘last 10 stubborn pounds.’ I workout harder than ever; yet recover like I did 15 years ago. But most importantly, I have gained some of the best friends I have ever had in my life. Friends that I consider family.

Myles Ahead is no ordinary gym; no machines, no hype, just results. For every member to receive a personalized workout program and professional instruction at every session is an unheard of value that can not be understated. The supportive environment is both motivating and fun and I can not wait see where my fitness level is at after another 3 years at Myles Ahead.

I never thought I'd be a member of a weight training center but I'm so thankful my friend Kathleen convinced me to try it out.  As I approach my 60th year, my main fitness goals are to continue marathon running and to maintain or improve core strength, balance and flexibility.  When I started at Myles Ahead, my main focus was running so I wasn't surprised that the program Niki & Freddie wrote for me helped my leg strength.  What I wasn't expecting was much improved core strength that really helps my endurance and noticibly improved balance and flexibility all of which are helping me run better while remaining injury-free.  I believe my balance and flexibility in particular have improved    more than with a past yoga practice.  I've tried gym "weight training" programs before but never stuck with it.  There are three reasons this program has been successful for me : 1) it's a safe but challenging program that's specific for me with constant supervision so I know my form is correct;  2) the program changes all the time to stay challenging and fresh; 3) the atmosphere is always welcoming, comfortable and fun. Thanks Niki & Freddie!   

I have been working out at Myles Ahead for seven weeks. In those seven weeks a lot of things have changed. I feel a lot better about myself. I feel better about my future. I smile more! I have been working at a desk job for the last six years. During that time I have gotten bigger, a lot bigger. I had been a member of Curves for three years. I tried to go three times a week but in November my center closed. I found it difficult to get to the other locations. When I went I would be measured once every month. In a good month I would lose 1-1.5 inches. Since I have been at Myles Ahead I can tell that there have been major changes in my body. My clothes are looser, I can keep up with my friends when we walk, and I have more energy. I decided to measure myself last weekend and compare it to my last Curves measurements. I made sure to measure the same places. What a shock! I lost a total of 22 inches—8 inches in the abdomen, and 3 inches in each thigh. I am so energized every time I come. I feel so much better and everyone is asking, “What are you doing?” My husband likes it too, even though I make him feel every time I find a new muscle. This is the best thing that I have done for myself in a long time. Thanks Freddie and Niki, you are the Best!

Throughout my life, I have always had back problems (two years ago, I threw out my back while sitting on the bus). Ever since attending Myles Ahead, my back has become much stronger and my back problems have disappeared. I strongly urge people with back and other fitness difficulties to attend Myles Ahead and experience not only and increase in confidence and fitness, but also a sense of relief from the pains that ail them.

I started working out at Myles Ahead about three years ago. I finally found a gym with coaches who know what they are doing, coaches that make me want to keep coming in. The variety of exercises they put into my program keeps me interested and the contact with the other members (who are like family to me, now) makes my time in the gym fun and worthwhile.

Speaking of worthwhile, in the first year and a half at Myles Ahead, I lost 80 pounds. I watched my diet, but making it to the gym consistently helped me so much. My fitness progress was very motivating. Though losing weight was my primary goal, I developed many short term fitness goals that I was constantly achieving.

I have found a balance now, where I can enjoy food and not constantly be looking for new diets. Keeping up with my exercise has kept me from gaining any weight back. People stop me all the time and say, “what are you doing?—you look so good!” And I proudly reply, ‘”I work out.” My program at Myles Ahead keeps me young and healthy. I feel like I found a gold mine; if everyone knew how good it feels to work out here there would be a line at the front door just to work out.

I can’t thank Freddie and Niki enough for giving me the physical support to get back into my active lifestyle. I have so much energy now. My daughter (who is 7) loves that I can run and swing on the monkey bars and not get tired.

I have competed in three Weightlifting contests now (at 39 years old), and now my daughter wants to be and Olympic Weightlifter. I will support her. You are never too old or too young to start working out if you have the right guidance and support. Knowledge is power.

Getting Stronger
Yesterday I competed in my very first Olympic-style weightlifting competition. Those that know me know that a year ago, the idea of me competing in anything athletic was quite hard to imagine. And weightlifting? Do women over 25 even lift weights?
Thankfully, my beloved husband discovered an incredible fitness center/weightlifting gym near our home. Freddie & Niki Myles own and operate Myles Ahead and there really are no words to describe what a great and supportive environment these two amazing people have created together.

Despite my zaftig body, I have always enjoyed moving and exercising my body. I have a red belt in Tae Kwon Do and I am always the first one on the dance floor. I've found it interesting over the years to see how various people have reacted to seeing a large woman exercising or moving and enjoying her body. In the usual YMCAs, or 24-Hour Fitnesses women often (and yes, it is always women) come up to me and say "you've been on that elliptical for over an hour! Good for you!" Or, I'm out on the dance floor, losing myself in the music and dancing with my friends and someone comes up and says, "You've been dancing for hours! Good for you!"  Would these women say such things to a slender person? No, they wouldn't.
With men, it is usually worse. I have had completely outraged men yell at me in dance clubs, saying I had no business being there, wearing what I was wearing and calling me the most terrible names you can imagine. On the flip side, I have had the weirdest propositions from men - all larger ladies know what I'm talking about. It's almost like because our culture is so dismissive of us as sexual beings that any man that shows interest in us sexually must have a "fetish," instead of just appreciating a curvier woman. Thankfully, my life has been full of really wonderful, appreciative men who have helped me enjoy and love my body just the way it is.
I also had terrible luck with personal trainers (before I met Freddie & Niki Myles). They always assumed that I wanted to lose weight and not much else (like getting strong, getting more flexibility, having fun and all the other reasons we exercise). And they always assumed that I was weak. So many personal trainers have been shocked by my strength and endurance.

My experience at Myles Ahead was much different. Niki & Freddie greeted me with complete respect and total understanding that all bodies are unique, and that all bodies are strong in their own way. They showed me how strong I actually am and are continuing to help me get stronger - and they do it with laughter and kindness and joy in their hearts.  There really aren't words to describe what a gift these two people are to me and my life. I feel so lucky to know them.
I competed in the 2nd Annual Redwood Empire Championships in Cotati, California, yesterday. I did the snatch and the clean/jerk. I achieved a personal record of a 50kg clean/jerk (that's 110 lbs. that I jerked right over my head, people!). I also successfully lifted all six of my lifts!  I even won 2nd Place in my weight level (okay, there were only two of us!).

What I was most surprised by was how much FUN it was to be up on that platform, in front of so many people. I was completely shocked by that experience.
And I continue to get stronger. The wonderful thing about weightlifting is that you can keep lifting into your 80's and beyond. How many sports can you say that about?

I'm a diabetic and have struggled to maintain healthy numbers. In the last 6 months my numbers got fairly high. My doctor wanted me to add strength training to my aerobic regiment and when I complained about time he said that if I had to do one, to do the strength training because building muscle is best for diabetics. I happened upon Myles Ahead online and although I was intimidated to go to a weight training gym, I went and was so happy to find that Niki and Freddie were (and are) so nice.There aren't any muscle people who hog equipment. Everyone is EXTREMELY friendly and helpful. It's like a community of friends. Both Freddie and Niki watch what I do and give suggestions. The best news is that in one month my numbers went from 125 to 101 which is almost normal. And, my triglycerides dropped 100 points. Diabetes and heart disease runs in my family, 13 of 13 on my father's side, so this is a life style for me. I'm happy to have found the perfect community to help me. My doctor was amazed and asked what I did differently. I told him I found Myles Ahead.

SATURDAY, APRIL 18, 2009
Myles Ahead -- Northern CA Olympic Lifting at its Finest

Before I left for CA for my two week business, I went to the USA Weightlifting site and located Myles Ahead about 5 minutes from the hotel I'm staying in at Rohnert Park. I was fortunate, that on very short notice and even with a full schedule of clientele, they were able to accommodate me at the Mon, Wed, Fri at 8am and Sat at 9am sessions.

Well, to put it mildly I struck real California Gold while training at their modest facility. Owners for the last five years, Freddie and Niki Myles, in addition to not only being nationally ranked lifters (Freddie: Ranked 6th @94kg and Niki: Ranked 2nd @ 53kg), their approach to coaching is unsurpassed. They seem to have this uncanny ability to offer just the right amount of coaching cues and suggestions that are almost always immediately understandable and implementable. Also, I took to the opportunity to talk to as many of the other patrons I could and it was unanimous that everyone was making measurable progress and loved their training. To get a little flavor of what its like training at Myles-Ahead, checkout the following online article here.

Oh, and they have a large selection of kettlebells at their facility .. a good deal of their clients are trained to use kettlebells to assist them in establishing a solid base of strength and conditioning.

Below are a sample of some of the coaching cues and suggestions that Freddie and Niki provided me that were especially effective:

• Prior to lift off, a repositioning of the hands on the bar so that the knees are just inside the arms. In the case of my snatch grip prior to this correction, my arms were in front of my knees.
• Whip the bar with the arms after the pull during the snatch catch .. in done with enough speed, the bar will spin in the receiving position. This made a huge difference in performing muscle snatches and then later setting a PR on my hang-power-snatches.
• Synchronize the snatch catch with the repositioning of the feet for the squat.
• Synchronize the whipping of the arms during the clean with the repositioning of the feet for the squat.
• Choke up on the bar prior to the jerk. This was very uncomfortable at first but just after three sessions of jerking this way, its very natural now.
• Synchronize the arm lock out of the jerk with the landing of both feet during the split jerk. To this requires a very quick push under the bar .. these really improved over the course of several sessions.
• Come off the floor slower and smoothly to keep the hips down. Whenever I would try to rip the bar off the floor, I would inevitably raise my hips and loose all power on the pull.
• Avoid separation of the bar and body during the dip of the jerk. I had a tendency to rush the dip causing separation and loss of power.
• To deal with too wide squat receiving stance, put some tape on the platform to mark the outer boundaries of the correct receiving stance. My stance improved as the week went to the point were for the first time I felt I could control it. When I get back to Excel, I will definitely try the tape if I go back to bad habits.

Wednesday April 15, Morning Session at Myles-Ahead:

Snatch (kg):
30 x 1 x 3 Hang-snatch
35 x 1 x 3 Hang-snatch
40 x 1 x 3 Hang-snatch
46 x 4 x 2 Hang-snatch
40 x 1 x 2 Power-snatch
50 x 1 x 2 Power-snatch
55 x 6 x 1 Power-snatch

Off-the-rack Clean-grip Push-Press (kg):
50 x 1 x 3
55 x 1 x 3
60 x 4 x 3

OHS (Overhead Squat) (kg):
20 x 1 x 3
40 x 1 x 3
50 x 1 x 3
55 x 1 x 3

I was a little nervous my first day but managed to get through okay.

Thursday April 16, Redwood Club:

24kg x 1 x 2/2 TGU
24kg x 5 x 10/10 One-hand swings

Russian Strength Routine Back Squats (lbs):
135 x 1 x 5
155 x 1 x 2
185 x 1 x 2
205 x 5 x 2
205 x 1 x 5

The Redwood Club is the fitness club my company offers free membership to all its employees. Like a traditional fitness club, they have a ton of Nautilus equipment and treadmills. Fortunately, they also have a power rack and barbells. Thus just like back east, I was able to get my back squat work out of the way prior to my Olympic lifting sessions.

Friday April 17, Morning Session at Myles-Ahead:

Clean & Jerk (kg):
20 x 1 x 4 Hang-C&J
40 x 1 x 4 C&J
50 x 1 x 2 C&J
60 x 1 x 2 C&J
70 x 1 x 2 C&J
75 x 1 x 2 C&J
78 x 4 x 2 C&J
80 x 2 x 1 C&J

Clean Pull (kg):
90 x 5 x 3

Muscle Snatch (kg)
32 x 1 x 3
40 x 3 x 3
40 x 1 x 5

Back-squat Snatch Balance
20 x 1 x 5

Here is where I started implementing a few of the suggestions above. As a result my jerks started to get crisper almost immediately. Also, once Freddie explained the main purpose of the muscle snatch was to enforce the whipping motion of the arms, these finally made sense. At first I was rebending my knees slightly but when Freddie suggested flexing my quads during the pull I started performing them correctly.

Saturday April 18, Morning Session at Myles-Ahead:

Snatch (kg):
20 x 1 x 5
30 x 2 x 3
40 x 1 x 3
45 x 1 x 2
50 x 1 x 2
55 x 1 x 2 1 miss
60 x 1 x 2
63 x 1 x 1
63 x 1 x 1
65 x 1 x 1
67 x 1 x 1 Press-out
67 x 1 x 1 PR
69 x 2 x 1 2 misses

Clean & Jerk (kg):
40 x 1 x 2 Hang-C&J
50 x 1 x 2 Hang-C&J
55 x 1 x 2 Hang-C&J
60 x 1 x 2 C&J
65 x 1 x 1 C&J
70 x 1 x 1 C&J
75 x 1 x 1 C&J
80 x 1 x 1 C&J
83 x 1 x 1 C&J
86 x 1 x 1 C&J PR
88 x 1 x 1 Poor clean with Press-out

What can I say .. I PR-ed in both the competition lifts on the same day. I have never done that before .. hats off to Niki and Freddie!! The 67kg snatch in particular was performed with much better form than my previous PR with 65kg.

Sunday April 19, Redwood Club:

24kg x 2 x 2/2 TGU
24kg x 5 x 10/10 One-hand swings

Russian Strength Routine Front Squats (lbs):
135 x 1 x 5
155 x 1 x 2
180 x 5 x 2
180 x 1 x 4

As before, getting the front squats out of way. While at the club, one of the members, a strong as hell carpenter my age named Jeff was very intrigued with my 24kg kettlebell (which as we later discovered, that he could press easily for multiple reps each arm). Before long I had him doing TGU's with a 20lb dumbbell. Because of a number of flexibility issues I did not have enough time to work through his problems with swings. Also it would have been easier if I had a lighter bell .. I sometimes forgot how long it took me to comfortable with the 24kg bell.

Monday April 20, Morning Session at Myles-Ahead:

Snatch (kg):
20 x 1 x 5 Hang-Power-Snatch
20 x 1 x 5 OHS
20 x 1 x 5 Snatch Balance
30 x 1 x 5 Hang-Power-Snatch
35 x 1 x 5 Hang-Power-Snatch
40 x 1 x 5 Hang-Power-Snatch
45 x 1 x 5 Hang-Power-Snatch
50 x 3 x 2 Hang-Power-Snatch PR
50 x 1 x 2 Power-Snatch

Clean & Jerk (kg):
40 x 1 x 2 Hang-Power Clean
40 x 1 x 2 Hang-Power C&J
50 x 1 x 2 Hang-Power C&J
55 x 1 x 2 Power C&J
60 x 4 x 2 Power C&J

Clean Pulls (kg):
90 x 1 x 2
95 x 2 x 2
100 x 2 x 2

This session I felt completely at home at Myles-Ahead .. at the same time I already a bit sad that Wednesday will be my last before heading back east. After a correction regarding my narrowing catch stance, my hang-power snatches were very crisp and well-timed. I may have be able to go heavier but I wanted to stick to the template especially as this is a de-loading week. My jerks were the best they have ever been, both crisp and quick. Finally, this was the first time I had strong fully extended clean pulls with 100kg. The key here was coming off the floor slowly while fighting to keep vertical. I'm convinced I'll be cleaning 100kg withing another month or too.

WOW! Myles Ahead gym member for 3 years and still getting stronger! In my entire life (47 years) I have never stayed on any type of physical exercise plan for this long, maybe 1 year was the longest. Niki and Freddie just make you want to continue to improve your body.

Their gym is a great environment to achieve physical improvements for anyone who wants to, and you’ll do it in a fun and challenging way. For me, my goal was to help reduce a constant back ach and improve my over all health. I am happy to tell you that I have achieved those goals and more. My abilities to abalone dive are greatly improved by giving me more bottom time and deeper dives. When downhill skiing, I do not get fatigued as quickly as I did three years ago. Back then I would only do a half-day skiing; now it’s a full day again. So much more… able to work around my house which I enjoy. I have friends that are my age or younger and they act like old guys, I’m putting that feeling off as long as Niki and Freddie will allow me to.

Thanks Freddie and Niki

For lots of fun while building up your strength, try Myles Ahead! Freddie and Niki are wonderful personal trainers. They put a lot of caring about safety and good results into what they do while making the whole process enjoyable for beginners and seasoned athletes. Never having been to a gym previously and definitely not the athletic type, I was a bit apprehensive when my daughter Jeannette took me to my first session. What a surprise! I had fun from the very beginning and my daughter and others have been well impressed by my progress. I highly recommend Niki and Freddie at Myles Ahead.

A very happy customer.

Elaine Green