Wood Pulling Block Plans

Wood Pulling Blocks

This style of blocks is great for weightlifting. They are sturdy, light weight (about 50 pounds each), and cheap to build. This is my preferred style block because metal blocks tend to be heavy and noisy, plastic blocks break, and solid wood blocks are too heavy. These plans are for blocks that are about 10 inches tall (knee height) but they can be built taller or shorter. 

Dimensions: 24”L x17.5”W x9.75”H

​These plans can easily be modified to make taller or shorter blocks.

​NOTE: The “ indicates inches and ‘ indicates feet.

Price for materials: $85 for the pair

The price varies if you apply stain or clear coat, adjust the height or add a rubber mat.

Time: 3 hours 

It will take longer if you choose to apply stain or clear coat.

Supplies needed:

• 5lb Box of 2.5” wood screws

• 11- 2x4's 8’ long

• 1-2’x4’ piece of plywood ¾” thick

• Saw

• Drill

• Square

• Sander (optional)

• Stain (optional)

• Clear coat (optional)

• Rubber mats (optional)

Procedure:

​

Prepare the Boards:

1) Cut 18-2x4's to a length of 24 inches long

2) Cut 30-2x4's to a length of 17.5 inches long

a. One 8 foot 2x4 can produce four (4) 17.5 inch boards and one (1) 24 inch board with 2 inches left over (waste).

b. Use seven (7) 8’ 2x4’s and cut the boards in this manner to limit waste. This will produce 28 17.5” boards and 7 24” boards.

c. Cut additional 8’ 2x4s until the desired number of 17.5” and 24” 2x4's is reached.

3) Cut the plywood to produce two (2) 24”x17.5” rectangles.

4) Optional: Sand the cut ends (or entire surface) of 2x4's and plywood so no splinters are visible. Apply stain and or clear coat to all the wood surfaces and let dry. This option will turn your project into a multiple day project.

Assemble the Blocks:

1) For 9.75” blocks, there will be 6 layers of 2x4’s alternating direction with plywood on top.

2) Place three (3) 24” 2x4's side-by-side (parallel) for your base layer. Use a scrap piece of 2x4 as a spacer between each 2x4 so they are all evenly spaced out by 3.5” (Because a 2x4 is not actually 4” wide!)

3) Place four (4) 17.5” 2x4’s as the second layer running the other direction (perpendicular).Again, use a scrap piece of 2x4 as a spacer between each 2x4 so they are all evenly spaced.

4) Use a Carpenters Square on the corner to make it is square then drill two (2) screws on each corner so it remains square. Then drill at least one (1) screw on each middle 2x4. 

5) Once the first two layers are done, continue adding layers: three (3) 24” boards or four (4) 17.5” boards.

a. NOTE: Put two (2) screws on each corner at an opposite angle from the layer below so you don't hit the screws for the previous layer.

b. Screw at least one screw on each middle 2x4.

6) The top (6th) layer is seven (7) 17.5” boards side-by-side with no spaces between to cover the entire top.

7) Screw the 17.5”x24” piece of plywood on top of the seven (&) 17.5” 2x4's. Nine (9) screws should do the trick.

8) Repeat steps 1-7 to assemble the second block.

9) Optional: Glue a mat on top if desired.

10) Admire your hard work and lift heavy weights!

Today's Thoughts on Variety

As this Olympic quad comes to an end, I find myself starting to venture towards doing things not specific to weightlifting. These past 4 years of training have been very snatch, clean & jerk, and squat focused. The other day I tried doing a speed/track workout. It turned out that the specificity of weightlifting has caused me how to forget to use my arms during activity. It's actually pretty comical how bad my movement is now. Here are three examples:
1) when doing the high knees warm up, I found myself doing same arm same leg movement.
2) when I decided to randomly do a back flip a few months ago, I didn't even realize that I was not using my arms to creat momentum, just leg strength to propel me up and back.
3) And last of all, a more measurable aspect, is my vertical. In 2009 my vertical was 36 inches. This past week my vertical was 30.5 inches.
I am much stronger now (based on squat and deadlift), and more powerful (based on snatch and clean and jerk). So why has my vertical decreased so much? The one obvious reason is that I need to relearn how to move correctly. Another reason for this is that I have become over specialized for snatch and clean and jerk. For example I would say I have a fairly quick bar speed during my snatch. I have practiced and developed that speed every time I lift. But what I have not practiced is my speed with only my body weight. My speed of body weight movement has actually decreased during my time of weightlifting specific training, making it closer to the speed at which I move 150kg in the snatch. I am making this assumption based off of my decreased vertical jump. But that doesn't make sense... People do weightlifting to get faster, don't they? Yes and it works great, but just like the sprinter who can only move his/her body weight efficiently would greatly benefit from doing weightlifting, the weightlifter who is only good at moving heavy weight fast will also benefit from moving just his/her body weight fast. My point is what a lot of great athletes have said, go do Crossfit. Just kidding I wouldn't wish that on anyone! But go out and get some variety in your life, go try another sport for a month when you are far away from competition, and if you already do some of that, try training with a bodybuilder, and yes maybe even a Crossfitter!

The Jerk with James Tatum

Here is the final video of the series of instructional videos I made at MDUSA.  Hope you find some useful information!

The Clean with James Tatum

I recently posted a video in this blog about how I teach the snatch. Here is part 2 the clean! Again there is nothing special about it, but you might find something useful.

Also be sure to to check out TatumTrained on Train Heroic!

Teaching the Snatch

I made a series of technique videos while at MDUSA that I never released publicly. This is the way I teach the snatch. There is nothing special about the way I teach the lifts, but you might find it helpful even if it is just explaining the same thing in a slightly different way.

In other news be sure to check out this video of my visit to Charlotte Today!


http://www.wcnc.com/entertainment/television/charlotte-today/meet-a-local-olympic-hopeful/167252197

Structural Balance for Weightlifters

By James Tatum

I became competitive in weightlifting very quickly.  I started in 2011 and won my first American Open in 2012 and made my first international team in 2013.  There are a few reasons I progressed so quickly.  First I had been doing powerlifting for 8 years before I started weightlifing.  I wasn't very good at it, but it gave me a good relative strength base.  Secondly I surrounded myself with coaches and training partners that greatly attributed to my performance and development.  But last of all I feel like I was able to stay injury free and adapt to movement quickly because of all the general preparation and structural balance work I had done in my off season (if you can call it that) of powerlifting. As weightlifters we tend to get stuck on just doing snatch, clean, jerk, squats, pulls, and variations of these movements. And rightly so because they really are the most fun!  But it is all too easy to neglect the things that will really keep you in the sport for a longer period of time.  I have made a general program that I published on TrainHeroic that address some of the areas I have found most weightlifters need help with.  You might not find that these movements make your lifts go up directly, but they should allow your body to stay healthy and injury free.  This in turn will really be what makes you a better weightlifter in the long run.  Below is a sample of the program, it is only 2 days a week and is designed to be done in conjunction with your current weightlifting training.  You can do it on an off day or after your weightlifting session. It is not very demanding so it should not take away from your other training. Purchase the full program here:  TrainHeroic

Day 1 Lower Body                      Setsxreps   Tempo  Rest

A Alternating Step to Split                 3x5@70% of clean and jerk

B1 Front Foot raised Split Squat        3x8   3010     60s

B2 RDL                                              3x8   3010     60s

C1 Hanging Abdominal Raise            3x20 2020     90s

Day 1 Upper Body                                                                Setsxreps   Tempo  Rest

A1 Standing DB Front Raise at 45 degrees with thumbs up          3x8    3010   60s

A2 Standing DB Overhead Press                                                    3x6    3020   60s

A3 Bent Over Trap 3 Raise                                                             3x6   3010   90s

First Attempt by James Tatum

This is probably my favorite blog I have ever written.  The emotion and excitement I feel when reading this reminds me of why I love weightlifting!  I originally wrote this on MDUSA's blog on 6-4-2015.  If you are interested in my coaching send me an email at tatumtrained@gmail.com or check us out on TrainHeroic for a more affordable program!

Nationals 2015.

I am in the warm up room I just completed my last warm up snatch of 140kg.  I am sitting in the chair waiting for my weight to be loaded and my name to be called.  My coach put a jacket over my legs to keep them warm.  A bar drops on the competition platform and I hear cheering.  I check my thumb tape.  Take a sip of my pre-workout and swish it around my mouth.  It is sweet and just taking a sip is energizing. “Load the bar to 145kg for James Tatum’s first attempt.”  My hands are dry and covered in chalk.  A light sweat is covering my forehead and shoulders. I feel slightly cool from a draft.  I am so focused that my gaze can’t be broken.  “Bar is loaded, James Tatum is the lifter.”  I throw my jacket to the ground, stand up make sure my belt is loosely around my waist, knee sleeves pulled up.  I am ready.  I walk out from behind the curtain, up the stairs, and onto the competition stage. 

I check the weight on the scoreboard as it comes into view, 145kg.  I have 56 seconds on the clock.  I check the bar, 2 reds, a green, and the competition collar on one side.  I walk to the other side, 2 reds, a green, and the competition collar.  I walk back to the middle, I acknowledge the judge to my right, middle, and left.  The room is empty to me now.  I let out a fierce growl, tighten my belt, and step onto the platform.  It has begun.  

37 seconds left on the clock.  I approach the bar, putting the end of my shoe laces directly under it.  I find my focal point on the other side of the room, straight forward and slightly up.  I bend over and spin the bar with my right hand.  It spins smoothly, and the knurling is sharp.  It digs into my fingertips as I complete the spin.  I grab the bar about 1 inch outside of the knurling ring with my right hand.  I rap my thumb into the hookgrip and loosen the tension in my hand.  I grab the bar with my left hand now, at the same distance out from the knurling ring.  The 30 second timer beeps.  I lock in the hookgrip.  I now lower my hips to my starting position, glance at the clock, 27 seconds.  My heart rate is increasing.  “COME ON!!! Easy weight, Lets go”  I remind myself out loud.  I rotate my elbows and loosen my arms.  No hesitation.  21 seconds left.  I raise my hips and loosen my whole body.

I quickly lower my hips down to my start position, while tensing up my back, then PUSH with the legs! The bar comes off the floor easily as the sharp knurling digs into my hands without slipping. The tension in my back holds true as I raise my chest and my knees move back out of the way of the bar.  I see nothing.  My knees move forward and I lift my chest as I am demanding the bar to move into my hips.  The finish happens so fast I have no memory of it, just a feeling of practiced control, precision, and speed….then back to reality.  I am under the bar elbows locked out, chest up, head through, and balanced.  I waste no time. I stand up. 

I am staring at the middle judge waiting to hear the down signal.  I hear the unpleasant buzzing that tells me to put the bar down.  I allow the bar to come forward and down as I move behind. THUD.  The bar hits the platform. The tension in my body is released. I know it was a good lift.  I hear the people in the room again as well as my coach, clapping for the performance.  I waive at the crowd in appreciation for their support.  I turn and see 19 seconds on the clock, frozen after I started to lift the bar, my name, and the weight 145kg. I feel my heart rate again.  .   . . . . … Three white lights pop up a few long seconds later.  And the announcer says “GOOD LIFT, for James Tatum at 145 kilograms”. I let out a sigh of relief and now I am determined to do more.  I calm myself down as much as possible to save energy for the next 2 attempts. 

Local Meets by James Tatum

This is a blog I wrote while I was at MDUSA and posted it on there website.  Now I am transferring it back over here to my own blog.  This was originally posted on 6-29-15.  If you are interested in my coaching feel free to email me at tatumtrained@gmail.com.  Also check out Tatum Trained on Trainheroic for more affordable programming! 

Local meets are great!  At some point in time every great weightlifter had his or her first meet at the local level.  Their are a few different goals you can have in regards to a local meet, but I am going to talk about how you can use a local meet to discover what kind of lifter you are or what your zone of optimal performance is.  First off most people get nervous when going out to compete, the goal is to find out what to do with that nervous energy to help you perform the best.  For example an athlete who gets nervous and it affects him/her in a way that decreases performance you will want to work on getting that nervous energy under control. That athlete should try some relaxing techniques, such as slow deep breathing, to help calm them down before they take each attempt on the competition stage as well as during there warm up.  A coach can also be valuable in this situation by being calm and not giving cues that tend to hype the lifter up.  On the other end of the spectrum you may have a lifter who performs well with a lot of stress and excitement.  In that case doing things that will get the lifter excited will help, such as taking a pre-workout or getting the crowd hyped up before they take there attempt.  A coach can help this situation by giving the hype up type of cues or slaps on the legs before going out on the platform. 

Most people will fall anywhere in-between these two types of lifter.  My favorite things about competing at local meets is how I can learn new things about myself by putting myself in different amounts of stress and then refining it to achieve the best possible outcome.  Below is a video of a PR lift I made last year at MuscleDriver USA's Open.  

2013 Nationals

USAW Nationals recap media all in one place!  Full list of results from USAWeightlifting.

Whats Going On

Just a few things about whats going on.

This is the latest Weightlifting Scoop Podcast! It features Travis Cooper and myself along with the New MDUSA member Matt Bergeron.




 The SISU Strength and Conditioning Center (aka Crossfit Smithfield)  is starting to take shape!  We are expecting to get more equipment from MDUSA shipped in the next few days.  I will post more pics of it once we get it all set up!  If your ever driving down (or up) I-95 in Smithfield NC, we are right off the highway, so feel free to stop by for a visit.  Deacon and I are very excited about the Grand Opening on May 18th (I'll post more on that soon too)

We also got a new Videographer at MDUSA, he does a really good job.  Welcome to the team Justin!

 


This is just one of the pics of the new MDUSA gym, this is only half...

 


Last of all the Collegiate Nationals Weightlifting Championships are this weekend.  I am going to be competing in a separate Pan American Championships Qualifier session in hopes to qualify for the 2013 Pan Am Championships.  Travis Cooper and Chris Gute will also be there!

Technique

Working on your technique can be one of the most irritating things about Olympic Weightlifting.  It takes more than hard work to fix it, you need the eye of a good coach.  But that is not available to everyone, so you make do with what you got. Let's say you start out by going to a seminar taught by Glenn Pendlay, Don McCauley, or even myself. That is a great starting point.  But don't stop there,  things like these videos are the bread and butter to lifters who are working on their own and coaching themselves.  I can speak first hand about this because I coached myself for over a year before joining the MDUSA team.

When I first started weightlifting, I took a short 4 week class (2 days a week). I got the basics down and most importantly I got hooked to weightlifting.  My technique was always a little "rough" to say the least.  I knew I could do more and be better with the right direction, so I set a goal to find a coach.  I took a seminar with Don McCauley before I tried out for the Muscle Driver Team.  During the seminar, everything made sense and I was moving really well (I even Power Cleaned 140kg which was a PR at that time). Don had introduced me to sweeping the bar, and it made a HUGE difference.



After the seminar I kept trying to train myself the way Don had taught me.  It was terrible, I couldn't move right and the bar would never get into the same spot.  I was not lifting like I was when Don was giving me the right cues.  I was very frustrated.  I realize now that the reason I couldn't lift right was that I was fighting against my well rehearsed bad technique.  I should have reinforced what he taught me by looking at videos of lifters who he had coached or mentioned at the seminar.  Once I actually started doing that, my technique started to make a "permanent" change for the better.  Videos like these would have made it even better. In the end, when you are frustrated and mad because of weightlifting, watch these videos again and again. This will  help your body and brain make the connection about what you're supposed to be doing when you lift. And most importantly, keep at it!

Recovery

Shoulder pain tends to be an issue among Olympic Weightlifters.  I have had issues with my shoulders as well.  Massage and Chiropractic are great but getting a massage multiple times a week is not always realistic. A good addition to your recovery process is a self massage trigger point tool.  Body Back Buddy is a sturdy tool to help get hard to reach trigger points.  This tool is sturdy enough to push through thick muscles like your upper traps so you can get to trigger points on the supraspinatus and rhomboids.  It is also versatile enough to comfortably get trigger points on your neck, lower back, and glutes.  In the end having more tools in your recovery arsenal will help keep your body healthy and the Body Back Buddy  is a good one to have.  I have them on sale at TatumTrained.com if you are interested!

Week 4 Day 5

AM
Snatch
3 sets of 1 at 70%

Clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 4 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
1 set of 4 reps with 87-89%

Week 4 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 6 with 2:30 rest (try to match week 2 weight)


PM
Snatch off the blocks (bar close to knees)
Work up to a heavy double

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
Work up to a heavy weight

Romanian Deadlifts
1 set of 5 reps (heavier)

Week 4 Day 2

Snatch
3 sets of 2 reps with 65%

Clean and Jerk
3 sets of 1 rep  with 65%

Squat
1 set of 6 reps with 82-84%

Week 4 Day 1

AM
Snatch
2 sets of 3 reps with 120sec rest about 80%

Clean and Jerk
1 set of 2 reps with 2 minutes rest about 80%


PM
Snatch
Work up to a heavy double

Low Hang Snatch
3 sets of 3 reps with more weight than last week

Clean Clean Jerk
Use more than last week

Clean and jerk x2
1 set of 2 reps with similar weight as last week

Week 3 Day 5

AM
Snatch
3 sets of 1 at 70%

Clean and Jerk
3 sets of 1 at 70%

PM
Snatch Max

Clean and Jerk Max

Week 3 Day 4

No Hook Grip No foot movement snatch
3 sets of 2 reps with good form (light)

Jerks off the blocks
3 sets of 3 reps with good form (light)

Front Squat
2 sets of 2 reps with 3 min rest 88-90%

Week 3 Day 3

AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 4 with 2:30 rest (more weight than last week)


PM
Snatch off the blocks (bar close to knees)
Work up to a heavy triple

Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form

Clean+ clean and jerk off the blocks
work up to a heavy weight

Romanian Deadlifts
2 sets of 10 reps (light)