One Step at a Time, One Punch at a Time, One Round at a Time

From the beginning of Rocky’s coaching of Adonis, Rocky keeps saying to him “One step at a time, one punch at a time, one round at a time.” I love this saying and the thought behind it! In boxing, if you want to have a good round you have to throw a good punch. You want to throw a good punch? You have to make the right step. Each builds upon each other so it is important not to get ahead of yourself. You have to be in the moment and focus on what is at hand, not what is down the road.

In weightlifting this is true as well. We can throw off entire workouts if we are too focused on down the road. Want to perform well at a competition? You have to have good workouts leading up to it. Want to have good workouts? You have to focus on your lifts. Want good lifts? Focus on the lift at hand. We too often get ahead of ourselves focusing on the heavier lifts in the workout or the next competition that we end up taking away or adding extra pressure to each workout. Stay in the moment. One lift at a time, one workout at a time, one competition at a time.

Take a Look in the Mirror

Rocky walks Adonis over to a mirror in the gym. Then he points at Adonis in the mirror and says “That’s the toughest opponent you’re ever going to have to face. Every time you get into the ring, that’s who you’re going against. I believe that in boxing and I do believe that in life, okay?” I believe this rings true in weightlifting as well. Facing yourself is one of the hardest and scariest things you’ll ever have to do in life. When you actually take a good hard look in the mirror, you are forced to be honest with yourself. You have to admit every worry, every fear, and every doubt. Only then will you be able to overcome them. Once you overcome them then you can truly overcome the platform.

The Coach and Athlete Relationship

The most important thing, in my opinion, to take away from this movie is the coach and athlete relationship. Rocky and Adonis, in the short time they were together, went through it all. Adonis bought into Rocky as a coach and a man. He asked no questions when told to do something, whether it was chasing a chicken or running to the supposedly “close enough” gym every day. Rocky was straight forward from the beginning with letting Adonis know that what he would ask of him was going to be hard physically and mentally. Adonis was committed 100% to Rocky’s ways. Everything he said and asked of him he would do.

This becomes more and more apparent as the movie progresses. When offered the opportunity of a lifetime to fight for the title against “Pretty” Ricky Conlan, and it came down to him wanting to take the fight, it wasn’t necessarily Adonis’ own skills he believed in as so much as Rocky’s coaching. Adonis told Rocky “If it was anybody else in my corner… I wouldn’t do it.” This is not to say that Adonis didn’t believe in himself but, he knew he had a lot of work to do. If he was to stand a chance, he knew without a doubt that Rocky was the man for the job to get him there! Again, he had fully bought in to what Rocky did as a coach.

What Adonis and Rocky did together inside the boxing ring is truly amazing but what they did outside of the ring is simply incredible. When Rocky is diagnosed with cancer he is haunted by the past. His wife, Adrian had cancer and underwent treatment and sadly still died. He saw the pain and suffering she went through, first hand, just to die. He was not willing to go through that himself, thinking he really had no reason or nobody left to live for and decided against treatment. Adonis found out and made Rocky realize that he still had someone to live for and he still had a reason to live. And no his reason was not to make Adonis the world’s greatest boxer, it was to help Adonis through life and to help him grow into the man that Rocky knew he could be. They were willing to fight for each other and take blows that life dealt together. As Adonis put it to Rocky “So if I fight, you fight.”

I know there’s an argument out there in weightlifting. Is it more important to have a great coach or train with other top level athletes in a great atmosphere? My belief has been and always will be that a great coach is always more important. A great coach should be able to motivate you better than any group of athletes. And not to sound harsh but if you would argue that, then I would argue you haven’t found a great coach yet. I have been blessed enough to have found my “Rocky” early on in my father. Let me also say that there are several great coaches out there, this is not me just making a claim that my dad is the greatest coach ever. Although, he is the man for the job when it comes to me. The thing is, a lot of this falls on the athlete. We have to fully commit to our coaches in order to fully get the benefits of the coach and athlete relationship. Just as I stated earlier about no coach knowing everything, neither does any athlete. It’s the communication between an athlete and coach that builds this relationship most.

Adonis “Hollywood” Creed, the greatest boxer that ever lived? I don’t think we can say that yet but I do believe he is on his way. Be sure to watch Creed when you get the chance. Take it all in and learn the many lessons from Adonis and Rocky.

Apollo Was the Best

After countless years of sleepless nights, trying to figure out who won the third fight between Rocky and Apollo at the end of Rocky III, we finally get our answer. To my surprise, Apollo came out on top. I’m not entirely sure why this surprised me originally. In Rocky III Apollo is helping Rocky get the “eye of the tiger” back by coaching and training with him. Throughout the majority of this, Apollo is running circles around Rocky and looks like the man who should be fighting Clubber Lang instead. So it makes sense that Apollo would be in just as good of shape if not better shape when they went for their 3^rd fight. Rocky summed up the massive amount of respect he had for the great Apollo Creed in just a few short sentences when Adonis asked him how good Apollo was. He simply said “Apollo? Yeah, he was great. Perfect fighter. Ain’t nobody ever better.” It may not sound like much but Rocky was and is considered one of the best boxers of all time and for him to say no one was ever better speaks volume to just how good Apollo actually was.

If You Want It, You Got to Go Get It

It is pretty clear from the get go that Adonis wants to be the best boxer he can become. Throughout the movie, he is constantly making choices and sacrifices to pursue his dream. From doing fights in Mexico just to turn around and go straight to work, to quitting his job so he can train full time, to disappointing his mother with his choices, to moving out to Philly to train with Rocky, and even eventually moving in with Rocky so he can focus on training 24/7.

None of these choices necessarily make sense or sound smart to the general population but for an athlete these choices make all the sense in the world. Anything and everything an athlete can do to get closer to their goal of greatness they should, no matter how strange it may seem to others or even yourself. How bad do you want it?

Want to Be the Best? Train with The Best

As stated earlier, Adonis had a clear goal to become the best. He knew if he was going to become the best he would need to train with the best. So go train with Rocky, right? Not exactly. I think it’s important to note that Adonis first sought out Duke’s son, Tony “Little Duke” Burton. Now this is not to say that Adonis thought Tony was a better coach than Rocky but what it does show is he was looking for the best! After being turned away, Adonis tried his luck with Rocky and got turned down again. Knowing that he needs to train with the best he heads to Mickey’s Gym, Rocky’s old stomping ground, knowing it will at least be a good atmosphere for training. As we know, Rocky does end up eventually coaching him. Adonis had the good sense, no matter what, to go to some of the best places and best people to get his training, knowing that’s what it takes to become the best.

Old School is the Best School

Constantly throughout the movie you keep hearing Adonis throwing around the term “old school”. Referring to the so called outdated methods that Rocky uses to train him like chasing a chicken and moving in with Rocky so he can start training camp for his next fight. He does embrace it though, not asking any questions and just diving in. Now you also notice that there are some new things that Rocky has Adonis do that you don’t see in any of the other Rocky movies. One of the “new school” methods that comes to mind is a clip where you see Adonis running on a treadmill wearing an elevation mask. Clearly Rocky never did any training wearing an elevation mask but he allows and sees the benefits of it.

Now in the world of weightlifting we don’t use elevation masks but there are plenty of supposedly new ways to train, exercises, recovery work, and whatever else you want to call it. Some of these things are just new “fads” and some prove to be beneficial. I’m not getting into exactly what I believe works and doesn’t. But one thing that I can say and know is 100% true is that if you want to become a good weightlifter you are going to have to stay true to some of the old school methods. You have to snatch, clean & jerk, and squat. At times you’re going to have to do it heavy as well. There is a time and place for your accessory work, variation lifts and partial movements. But one guarantee is that if you never do the full lifts, you won’t succeed at the competition lifts. Old school is always the best school!

Rocky Knows His Limits

The Rocky we see in Creed is a much different Rocky than we are used to seeing in the other Rocky movies. He’s older, a bit more brittle, and no longer has an interest in boxing of any form.  He does eventually decide to try his hand at coaching after Adonis’ persistence. Rocky realizing how age has taken a toll on his body, knows that in order to coach Adonis properly and fully, he is going to need help. He can’t do it all. Just like Adonis had done earlier, Rocky went for the best guys he knew to bring into their corner.

This is the sign of a good and smart coach. Granted in weightlifting there is no sparring or bag hitting. Mainly a weightlifting coach does just that, they coach and program. But, there are times and circumstances where maybe the coach knows he or she isn’t the man or woman for the job. Maybe the lifter’s mental game is lacking and the coach doesn’t have the ability to strengthen it for them. A good sports psychologist might be the answer. Maybe the lifter has a continuous nagging injury and the coach can’t figure it out. A good physical therapist might be the answer. These are easy examples and make sense but the fact of the matter is no coach knows everything. If they say they do, they’re more than likely not a great coach. A good coach isn’t so prideful to hold their athletes back, instead they seek out the best help for their athletes when needed. (emphasis on seeking out the best) Again if you want to be the best, you must seek out the best!

We’re going to go ahead and stop here this week but be sure to tune in next week for part two! Also if you want to know what I learned from Rocky IV, click here!

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Rocky Balboa, one of the greatest boxers to ever live. Granted he’s just a movie character, and some may argue he hasn’t really lived. (To those naysayers I ask, why is he in the Boxing Hall of Fame? Myth busted.) Regardless, the Rocky movies are some of the most inspirational and motivational films ever. The best ever being, in my personal opinion, Rocky IV. As a weightlifter, I believe there are several lessons you can take from this movie and learn from. Don’t worry; I plan to enlighten all my readers! SPOILER ALERT! Just in case you haven’t seen Rocky IV yet, I should warn you that there are spoilers ahead… and I also should ask you why haven’t you seen it!?

Rocky Puts In the Work

I think the most obvious lesson learned from this movie is what can be achieved through hard work. Throughout the movie the Russians touted Ivan Drago as the athlete of the future. They made this claim because of their state-of-the-art training facility, stating that, “It makes a man a better man… A great athlete a super athlete.” But as Rocky proved, hard work and dedication will forever and always trump fancy bells and whistles and the accessibility to amazing facilities and the best recovery methods.

Rocky Doesn’t Dope and He Don’t Care Who Does

This leads right into the next lesson. In the middle of the movie, after denying accusations, we learn that Drago is indeed taking steroids. Upper hand to the Russian, right? Nope! Rocky beats Drago in the end. Not because he was the stronger or better athlete, but because he was the more willing and determined athlete.

In weightlifting everyone is too quick to say that America will never achieve greatness again because of the other countries’ use of steroids. America is too strict and other countries are too lax. That is a great excuse if that’s what you’re looking for. Yes, other countries are doping, but not every country that beats us is using PEDs. So how about we put our heads down, keep our eyes forward on the prize, and work like crazy to achieve our goals? It is by no means easy, but it is possible. I don’t care what advantages other people have; don’t let them be excuses for you. Work harder and then work some more. If you’re determined enough, you can and will overcome.

Apollo Is a Patriot

Now we turn our focus to the lesson we learned from the late and great Apollo Creed. From the first Rocky movie and onward, it is apparent that Apollo has a love for his country, the US of A: from wearing his American flag shorts, to dressing up as George Washington and Uncle Sam for his walk-outs. But his patriotism was never more apparent in Rocky IV. When asked why he wants to fight again and get back in the ring, Apollo simply responds by saying, “Let’s just say it’s something I believe in.” It wasn’t till the Russians announced that they were entering professional boxing that Apollo felt the need to fight again. He considered himself a warrior saying, “We have to be in the middle of the action because we’re warriors. Without some challenge, without some war to fight… Then the warrior may as well be dead.” He felt a sense of duty to fight for his country, to “go to war” with Russia and prove America is better. Sadly, the warrior paid with his life in this fight, but he had a burning love for his country.

Too often these days, no one competes for their country. Sure, when someone makes an international team you’re lifting for the USA but representing the country is probably farthest from most minds. We used to be proud to represent and compete, and try our best for our country. We used to want to go and beat the other countries, not because we hated the other countries, but because we loved ours. Maybe it’s because we’ve gotten too soft or maybe it’s because this country isn’t what it used to be. I can’t say for certain. I’m not going to make this about politics, but there are still things that make this country amazing and worth representing. People live and fight and die for our freedoms; that alone is enough to go and try to represent your country to the best of your ability.

Rocky Trains in a Barn

I believe the most valuable lesson is what can be achieved from isolation. After Apollo’s death, Rocky accepts a fight with the Russian Drago and flies out to Russia to train. At his request he sets up in a barn in the middle of nowhere. It allowed him to train with no distractions and to focus fully on himself and the task ahead.

Training alone, or isolation training as I like to call it, can be a great tool and training method. Maybe not always, but there are times when we have to step away from everything – from friends and family, social media and news, or whatever else may cause us distractions – and focus on ourselves. However, this is also the scary part of isolation training. When you’re training alone, you are forced to face yourself and your inner demons. All your doubts and fears can creep in when you’re left alone to your own thoughts. Facing them head on and conquering them will undoubtedly make you a better athlete.

Isolation training is not for everyone, at least in the beginning. I have spent a good majority of my lifting career training alone in a garage. Admittedly, most of the time it has not been by choice, but now I’ve come to embrace isolation training. It is as close as I can get to the feeling of a competition. At that competition, on that platform, I’m alone. Just me and my thoughts: the good, the bad, and the ugly.

Rocky Balboa: one of the greatest boxers to ever live. If you get the chance, watch Rocky IV. Whether it’s your first time or your 27th, like mine. Pay attention to every detail of the movie. There is a wealth of knowledge to be learned.

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Before I shared my story about lacking confidence, which brought me to the realization that I needed to work on a mental game. In this sport, it’s inevitable that you’ll want one, too. But now that we know we need it, how do we achieve this mental strength we’re after?

Well, I wish I could tell you exactly what to do and save you some time, but unfortunately it’s not that easy. I don’t know what makes you tick, what drives you, or how you think. Everyone is going to be a little different. Much like weightlifting and its different styles and techniques, there are many different avenues to getting a mental game, and what may work for one person may not work for another.

Before going further, let me just say that I am not by any means an expert on this subject. I know what works for me; I also know there are many other ways to find and build your mental game. The main goal is to enlighten you on the importance of finding your mental game, as well as introduce you to some ways that athlete’s work on it.

Here’s an illustration of how athletes have differing approaches to a mental game, using my brother Caine and myself as examples. For me, I am a Christian and believer; I find that my faith and belief in God the Father and through Christ Jesus is at the center of my mental strength. I used to keep God and weightlifting separate because I didn’t believe that God cared about weightlifting. Now, I still don’t think he really does, but I came to a realization: God may not care about weightlifting, but he does care about me. On this thought is where I put my faith and confidence when it comes to weightlifting. To fortify this thought, I read and recite verses from the Bible and pray a lot during my mentally weak moments. Doing this at competitions or during training helps calm myself and simplify my thinking. It helps remove doubt from my mind.

Caine’s mindset is very faith based as well. He prays and knows that God is looking out for him in his life as well. However, with his weightlifting mindset, Caine uses different avenues than me. For example, Caine likes to read books about mindset, motivation, and positive psychology. Some go into how the mind works, others give tips on building a strong mental game. He also uses visualization as a tool for his mental game, picturing himself achieving successful lifts. All this helps Caine develop a positive mindset for himself. He has realized that we often are our own worst critics, and negative criticism often crushes our confidence. Albeit different from my methods, doing these things has helped Caine achieve a strong mental game.

While I prefer some methods to my mental game, I believe others can be just as productive for other athletes achieving their mental game. And these are just a small sample of different approaches and methods to mental strength; there’s a variety of methods and processes. I know athletes who have used methods like self-help books, motivational movies, or sports psychologists and have had a lot of success.

No matter how different one’s approach is from the next, every serious athlete is working towards a common goal: achieving a better mindset. Just like one needs to train their muscles to become stronger physically, one needs to constantly focus and train their mind to become more confident. No matter what avenue you use, find what helps you become more positive in stressful environments, such as a competition or even a bad training session. Find what makes you a stronger athlete in the mental game.

There is one thing I have learned to be fact over the years of competing in weightlifting; if you’re going to take weightlifting or any other sport more seriously, then you’re going to need to work on your mental game. It doesn’t matter if training has gone well and you’ve PR’d just about everything leading up to a competition. That voice in your head can and will control the outcome of your competition.

I used to think that if I just trained my butt off leading up to a competition, that I would have the confidence to perform well at every competition. And at first, it worked really well for me! Yes, I of course did have bad competitions. I didn’t win every competition I went to (and still don’t). I had those 2 or 3 lifts out of 6 performances, but I just chalked it all up to a bad day, or it just wasn’t my day. I was unshaken from it all. I’d just get back to the gym and work even harder.

Then something happened to me leading up to the 2012 Senior Nationals. Coming off a win at the 2011 American Open I felt that something that I wasn’t use to: the pressure to perform. Up to that point I had never won a senior-level national competition, and it made me feel pressured to win again. That thought and pressure completely changed my mindset leading up to Nationals for the worse. The thought “What if I lose?” kept creeping into my head and I could not shake it. It affected my training; I never had such a long period of time of terrible training and missed lifts leading up to Nationals. And I’m not just talking about lifts at 90% and upwards. Routine 70% lifts that I could normally make in my sleep became tougher than I could ever have imagined. Frustration started to set in and I started quitting on workouts. Not just mentally, but physically too, quitting and walking out on my workouts.

I spoke with my dad – my coach – about everything just a week before Nationals, about all that was going through my head and my bad training. He talked to me about focusing not on the competition but on one lift at a time, one attempt at a time. Everything else would fall into place. I wish I had written down word for word what he had said, because it was one of the most inspiring and motivational speeches I had ever heard. It was so good that it sounded like it came straight out of a Rocky movie. The week leading up to Nationals was one of the best weeks of training I had ever had. Perfection is an over-exaggeration but it’s the only word that comes to mind. My head was clear and focused on the moment, not getting ahead of myself.

I arrived at Nationals feeling pretty good about everything. I weighed in and then it was go time. I then got to the warm up room and began to loosen up. Then I heard a familiar voice: my own. Asking an all too familiar question. “What if?” And just like that, in a matter of seconds, my confidence was shaken and lost again.

Needless to say, Nationals didn’t go well for me at all. I only made my opening snatch and bombed out in the clean and jerk. I had never bombed out before then and I just did for the first time on the biggest stage of my life. My “What if?” had become all too much of a reality, because it’s all I could dwell on.

To be honest, I don’t think I would have learned anything if I had managed to make a total that day, so to an extent, I’m glad it did happen. It forced me to take a long, hard look at myself and to be honest with myself and my weaknesses. It was clear to me that I had to work on my mental strength and fortitude from that day forward.

The deeper and deeper into this sport you get, the more you’ll have to work on your mental game. It’s a constant and ongoing process that you can never let up on. Pressure and shaken confidence can sneak up on you when you least expect it, even after a victory. Your mind can become your worst enemy unless you start to take the steps to making it your greatest ally.