2018 NEGIAA Champions 7-1...Gender: Male & Female Mixed Classes Equipment 12 - 20 kg bars 21 –15...

The Foundation of the Program

12018 NEGIAA Champions 7-1

The Foundation of the Program is to Develop the young athlete

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Administration and AD

Middle school 7th & 8th Grade mixed Gender Classes

Objective

Build the Foundation of Fundamentals, Discipline, TEAM, Work Ethic

Athletic Development Model

Exercises/Lift Progressions/ Program

PUSH vs PULL

HAVE FUN!!!!

Teaching the Beginning Lifter



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Beliefs:

Safety Number 1 Priority in the Weight room

Technique Moves the Bar

These are Movements not exercises

Have your area organized and be aware of what is going on around you

Birth Years and Months

HAVE FUN!!!!!



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Layout:Gender: Male & Female Mixed Classes

Equipment 12 - 20 kg bars21 – 15 kg bars10 – Aluminum BarsPVC Pipes

Weights - Bumpers 11 – Racks 170 kg12 Set Self Standing Squats Racks10 Sets Sorinex Adjustable Pull Blocks 4 - Benchs, Squat Racks, 45lb Power bars

24 Student Athletes per class



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Schedule:

Class Time: 30 minutesBurgener Warm upTime Clock – 26 periods 50 sec. periods/ 10 sec to exchange/preperation

3 exercises 4 set * 2 Athletes

Fall – Train 4 Days a week1 Day of fun (Agility) Tag, Dodge Ball, Grab the flag

Winter - 3 Days Weights, 2 days Foot workAM Workouts Mon, Tues, Thurs 7:00 – 7:40



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Athletic Developmental Model



Athletic Developmental Model

Teaching the beginning Lifter


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In a study conducted by the USOC, “The Path to Excellence: A View on the Athletic Development of U.S. Olympians Who Competed from 2000-2012,” the USOC conducted surveys to determine factors that determine an athlete’s success (coaches, parents, friends, financial support, motives, etc.). The study concluded that 70.53% of Olympians considered themselves to be multisport athletes, and Olympians played on average three sports per year until the age of 14 and 2.2 sports per year from the age of 15-18.

Learn to Train

Males 9-12

Females 8-11

Objectives:

Weightlifting movements can be taught with an emphasis on proper technique Choose loads where the athlete can succeed rather than attempting near max lifts

During this age period, children are highly receptive to skill and technique training Focus should still be on creating a well-rounded athlete (endurance and anaerobic training,

strength, flexibility, power, agility and coordination Set standards and expectations regarding behavior, fair play and etiquette

Training:

Encourage participation in multiple sports and activities

Weightlifting training should be introduced approximately 2x per week for 45min-1hr Other sporting activities should take place the other 3-5 days

Total Weightlifting Training Volume 100-150hrs per year

Objectives:

Athletes will most likely experience “growth

spurts” which will change the biomechanics of

their technique, coaches must work to adapt to

the growing body Focus should begin to shift to the nuances of the

lifts (starting position, posture, receiving the bar)

rather than the gross movement patterns

Assistance exercises should gradually be added to

the program

Still concerned with creating a well-rounded

athlete

Training:

Encourage participation in multiple sports and

activities.

Weightlifting training should include 3-4

workouts

per week ranging from 1-1.5hrs

Total Weightlifting Training Volume 300-400hrs

per year

Competition:

Competition should be introduced at this stage

with an emphasis on competition procedures

Coaches should choose weights which set their

lifter up for success

Lifters at this stage should compete

1-2 times per year

Youth Nationals

Train to Train

Males 12-16

Females 11-15

Train to Compete

Males 16-18

Females 15-18

Objectives:

Athletes may decide that Weightlifting is their

preferred sport and the sport in which they would

like to “specialize” in

Continued development of the whole body with

strength, speed and flexibility is a must.

More periodized training takes place

Athletes must become aware of the critical

elements of training and competing: peaking,

nutrition, muscle recovery, health habits, etc

Training:

Athlete begins to specialize in weightlifting, but

may still cross train via other sports

Weightlifting training should include 4

workouts per week ranging from 1-2hrs

Total Weightlifting Training Volume 400-500hrs

per year

Focus of training revolves around peaking for

competition

Training programs should be progressive in

nature to help lifters adapt to the increasing

work capacity

Competition:

Coaches should choose competitions that fit into

the overall goals of the athletes

Focus should be on peaking for main

competitions

Lifters at this stage should compete 4-5 times per

year

Youth and Junior Nationals


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6th Grade 12-13 Years of ageFebruary – 2 days per week

PVC Bars & Aluminum BarsBurgener Warm UpPlate SquatsPlate Split SquatsPress BehindPush Press BehindPush upsCore

Program:


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7th Grade 13 -14 Years of ageJune – 3 days per week

Aluminum Bars/ 10 & 15 KG BarsRemedial ExercisesOver Head SquatsFront SquatsPower Snatch/ Snatch off blocksPower Clean/ Clean Off BlocksPulls Off Blocks & FloorPress, Push Press, Power JerkRomanian Dead LiftLungesPush Ups & Core

Program:


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8th Grade 14 Years of ageJune – 3 days per week15 & 20 Kg Bars

Remedial ExercisesOver Head SquatsFront SquatsPower Snatch/ Snatch off blocks and FloorPower Clean/ Clean Off Blocks and FloorPulls Off Blocks & FloorPress, Push Press, Power Jerk, Jerk (Switching Feet)

Bench PressRomanian Dead LiftLungesPush Ups & Core

Program:

LIFT 1st STAGE 6 weeks

2st STAGE 6 weeks

3rd STAGE 6 weeks

4th STAGE 6 weeks

5th STAGE 6 weeks

SNATCH Overhead Squat

Start Position Lift-off

Snatch Pull (p. pos) Blocks

Snatch High Pull (p. pos) Blocks

Power Snatch (p. pos) Blocks

Press Snatch balance

Snatch Pull – at knee Blocks

Snatch Pull –floor

Power Snatch –floor

Heave Sn Balance

Power snatch + Overhead Squat Blocks

Drop Sn Balance

Snatch

CLEAN Front squat Start Position Lift-off

Clean Pull (p. pos) Blocks

Clean High Pull (p. pos) Blocks

Power Clean (p. pos) Blocks

Clean Pull – at knee Blocks

Clean Pull –floor

Power Clean –floor

Power Clean + Front Squat

Clean

JERK Start Position (adjust from clean)

Press

Dip Push Press

Power Jerk Foot work Jerk Clean & Jerk

Workout Example Middle School

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Mon 7th Mon 8th Tues 7th Tues 8th Thur7th Thur 8th

Burg Warm upPlate Squats






Snatch Pull Hang (Teach Shrug)

Clean 4/5 Clean Pull Hang (Teach Elbows UP & Out)

Snatch 4/5 Power Snatch P.Pos. Alum. Bars

Power Clean 4/4

Overhead Sqt3/10 Bar

Sn Pull 4/5 Lunges Body Wt. Front Squat 4/6 Front Squat 4/10Bar

Front Squat 4/6

Press Behind Head Jrk GripBar (Teach)

Push Press 4/6 Start Position on Blocks Knee Position

RDL 3/8 Press Sn GripBar/Teach

Power Jerk 4/6

Workout Example High School

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WEDNESDAYBURGENER WARM UP

CL + FSQT + JERK

LOW BLOCKS

Low @ Cedar Shoals

SNATCH PULLS

GLUTE HAMS

Reverse Hypers

RING PULL UPS

Back & Abs with

Coach

MONDAYBURGENER WARM

UP

CLEANS +

POWER JERKS

HI BLOCKS

Low @ Cedar Shoals

SNATCH PULL

SQUATS +

BOX JUMPS

RDL

Ring Pull ups

Reverse Hypers

TuesdayBURGENER WARM UP

SNATCH

Off Hi Blocks

Floor @ Hab

Bench

SS ARM CURLS

Sets 0f 10

INCLINE DB/ALT

SS UPRIGHT ROW

Sets 0f 10

Bent Over Row

KB SWINGS + Press

PULL UPS

TRICEP BANDS

THURSDAYBURGENER WARM UP

Drop Snatch

Power Snatch +

Hang Snatch

Bench Racks

SS ARM CURLS

sets of 10

INCLINE DB/ALT

SS Bent Over rows

Sets 0f 10

KB Snatch

Ring Push Ups

Pull up

FRIDAYDynamic Warmup

Drop Snatch

POWER CLEANS

& POWER JERKS

RDL

BENCH ALT DB


• Teaching Progressions of the Clean• 1st PULL is it a PULL or PUSH• Three pressure points in the foot• Knee angle – Knees never stops moving

• Pushing the knees back/feet into the floor

• If you think you have pulled to high keep pulling

• Angle of the back should not change through the knees/ nor should the angle of the hip in front

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Teaching the 1st Pull?


• Challenges• They are Middle Schooler’s–• Frontal lobe

• Flexibility

• Dependents

• The are Children still

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• They will give you what you demand• Teachable & Coachable• No Bad Habits to Break• Want Love & Leadership

Questions to ask yourself

• 1. Objective-• Why are we doing this exercise

• What is its purpose for the athlete

• How will help the athlete

• Explosive power, Injury Reduction, Increase Flexibility, Continual Growth

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LeadershipChop Wood Carry Water

2018 NEGIAA Champions 7-1...Gender: Male & Female Mixed Classes Equipment 12 - 20 kg bars 21 –15...

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Transcript of 2018 NEGIAA Champions 7-1...Gender: Male & Female Mixed Classes Equipment 12 - 20 kg bars 21 –15...