Sports Spotlight: Ben O’Brien

  • Published
  • By KEVIN BRUAW
  • 56th Services Squadron sports director
LUKE AIR FORCE BASE, Ariz. --  Inside the 56th Services Squadron Fitness Center weight room, one might notice the 'Club Thunderbolt' powerlifting board looming over the room. 

A close look at the board reveals Ben O'Brien, 56th Maintenance Operations Squadron end-of-runway crew chief, as the "king" of the weight room. 

"I've seen people look at the board and say 'I can do that,'" O'Brien said. "I just laugh inside." 

O'Brien has been lifting weights for 14 years, but has been training as a powerlifter for the last five. He began lifting while in the Army. 

O'Brien's interest in powerlifting started with his cousin, Glen Chabot, a professional lifter and winner of the 2001 Arnold Classic powerlifting competition. 

At the Luke Air Force Base fall powerlifting competition, O'Brien not only swept the heavyweight class in the bench, dead lift and squat contests, but also claimed the title of 'Luke's strongest man," lifting a combined total of 4,585 pounds. 

"It felt pretty good to win the title," he said. "I don't know if everyone expected me to lift that much." 

While O'Brien worked hard to win the title, he said his biggest competition has always been himself. 

"I believe there is always room for improvement," he said. "At the same time I realize there are limitations in order to avoid injury." 

Training as a powerlifter takes a tough mental attitude, as well as a tough physical training regimen according to O'Brien. For competitions, he trains each body part two times per week, focusing on both power and speed. 

O'Brien does 10 sets of three repetitions at 90 percent of his maximum weight when training for power. For speed, he does four sets of two repetitions at 30 to 60 percent his maximum weight. He works out Monday through Friday, taking Wednesday and the weekend off to rest. 

The training works both the fast and slow twitch muscle fibers in the same week O'Brien said. 

"It's important to work both sets of muscle fibers so when it's time to lift, the body's speed and strength will work hand in hand," he said. "This allows a lifter to increase the weight when lifting." 

Rest and hydration are two key factors for successful powerlifting training. 

"You beat your body up and if you don't take these breaks, your body will feel it," O'Brien said. 

While many know his name, O'Brien said that not many people in the weight room actually know who he is. O'Brien said he enjoys helping people with their lifts and improving their technique. 

"I kind of like people not knowing who I am and I feel good when I help people in the weight room," he said.