Anthony Pomponio

85kg National Champion, and swolest weightlifter in the country!

Snatch 155 kg

Clean & Jerk 185 kg

A typical day at the OTC, Part 2

What my day is like on Tuesday, Thursday, Saturday

Tuesday, Thursday and Saturday practices are very long! On these days we focus on squats at the beginning of the workout, then move onto correcting weak points and had anywhere between 6-8 exercises to do in one session. The weight generally was not too heavy, besides when we performed squats. These sessions are about correcting positions and breaking down the lifts.

Everyday we had morning stretches so my wake up time doesn't change. The practice time is 10:30 just like the other days, except this practice usually ends around 1-ish.

Then we eat lunch then basically have the rest of the day to recover for the next day. I made it a point to get in the sauna and ice bath during this time for some contrast recovery, which basically consists of rotating between hot and cold and ending with cold. For example I would start in the ice bath for 5 minutes then go into the sauna for 5 minutes and repeat 3 times and end in the ice bath for 5 minutes. It's the little things like this that help you recover from hard training days.

As I had mentioned before, the resource are there so as an athlete you have to take advantage of them especially cause you have the time to do it. It is really weird because time actually goes by very fast on these days, that you would think since your afternoons are free it would be boring but for some reason time flies. We have a competition this Friday so this week of training will be hard with a little taper for Friday's meet. I will write a good blog after the competition on Friday! stay tuned for some pr's!