Carlos Millen – January 2018 Featured Athlete

Carlos Millen Jr., our latest featured athlete.  Carlos is a 17 year old weightlifter from Hardeeville, South Carolina and is currently competing in the 62kg weight class.  Carlos trains at Performance Initiative in Savannah, Georgia with Coach Kerri Goodrich.

When did you get started in this sport?

I started lifting weights about 2 ½  years ago (2015).

What (or who) got you started?

Two friends introduced me to weightlifting and that’s how I started weightlifting.

What do you enjoy most about weightlifting?

I enjoy getting stronger, meeting other athletes and competing.

You had an opportunity to represent the U.S. recently at the Youth Pan Ams in Columbia.  What was your favorite part about this experience?

My favorite part of the experience was in Columbia competing against other countries and touring the site.

What advice would you give to other young lifters who want to make an international team?

My advice to those who want make the international team is to give it your all in what ever you do.

What does your current training routine look like (hours per day, days per week)?

My current training routine is two hours per day, five days a week.

What is your favorite training exercise?

My favorite training exercise is the clean & jerk.

What is your least favorite training exercise?

My least favorite training exercise is the snatch.

What is your diet like?

I don’t have a specific diet, except I drink 100 oz. of water a day.

Who do you look up to in the sport?  Why?

I admire Derrick Johnson because I can relate to his struggle in his personal life and how far he has come.

What friendships has the sport brought your way?

Weightlifting brought me friendship, like the one I have with Oscar Chaplin.

What qualities do great coaches possess?

One of the great qualities that a great coach possesses is leadership.

What is the best advice you’ve ever received?

One of the best pieces of advice that I’ve ever received was to “get it before it’s gone”.

When you have free time, how do you spend it?

I have free time on Sunday’s. I go to church and watch Hulu.

What have you learned from weightlifting that helps you in other parts of your life?

From weightlifting, I’ve learned to clear my mind.

When was the last time you got discouraged with weightlifting, and how did you recover?

The last time I got discouraged with weightlifting was when I got kicked out the house by my mother a week before competition in Florida, but I recovered by focusing on my goals.

What is one thing that most people don’t know about you?

One thing that most people don’t know about me is that I like to write my own quotes in a book.

What are your goals with weightlifting?

My goals with weightlifting is to win gold at 2018 junior nationals and qualify for junior worlds.

 

Representing in South America

In December 2017, Team USA sent four Under 15 lifters to Lima, Peru to compete in the South American Junior & Youth Championships & Tamas Ajan Cup on December 13-17:

Haley Trinh – 53kg
Abby Raymond – 58kg
Dean Goad – 69kg
Julia Yun – +75kg

All four lifters represented Team USA admirably bringing home multiple gold, silver, and bronze medals and a Best Lifter award.

Dean Goad brought home six medals: 3 Gold for 15 & Under and a Bronze/Silver/Bronze for 17 & Under. Goad also won the Male 15 & Under Best Lifter Award.

I spoke to event coach, Ben Hwa, of Hasslefree Barbell Club, about Team USA’s trip to Lima:

Why did you attend this competition?

There are levels that lifters go through.  When you lift in a gym, it’s one thing.  When you go to an international meet and win a medal, you are motivated to work even harder and you want to experience it again.

When I saw the invitation to this competition, I immediately recognized it as a good opportunity for our kids.  When kids go to these meets, they come back so motivated.  I took two of our 13-year old lifters, Julia and Haley.  I wanted to show them how good they are in this sport to really help them commit.

Lima is located in west central Peru between the Pacific Ocean and the Andes Mountains.

Did the competition meet your expectations?

Abby Raymond brought home nine medals: 3 Gold medals for 15 & Under, 3 Gold medals for 17 & Under, and a Bronze/Silver/Bronze for 20 & Under.

My expectations of the competition were low.  I had gone to Columbia a few months before, and I was not expecting much.  I was pleasantly surprised.  Lima was very nice.  It is right by the ocean.  The food was really good.  The people were friendly.  And the meet was well organized for a South American event.

More importantly, though, it was great to see all of the 15 & Under kids–kids who I could see at the next Youth Worlds or Junior Worlds or even the Olympics.  Even in other countries, everyone starts at the same place.

What lessons did you learn from this competition?

Julia Yun competed against the European Under 15 record holder, Irene Blanco of Spain. Yun earned nine medals: 3 Silver medals in 15 & Under, 3 Bronze medals in 17 & Under, and 3 Bronze medals in 30 & Under.

Being in Peru gave me full faith in my reason for coaching.  I like being able to guide kids into a path that is full of success and growth and opportunity.  I saw the Peruvian coaches and the Columbian coaches.  They were all so supportive of the kids.

It also made me want to be a better coach.  My athletes invest their time training with me, and I always want to be there for them.  Sure, these competitions cost money–a lot of money sometimes–but as a coach, you have to be willing to give back to your athletes, even if it means taking time off work and spending money to travel.  As a coach, you can preach all you want, but when it comes down to it, are you willing to sacrifice your money to be there for your athletes?

Why are competitions like this so important for youth weightlifters?

Weightlifting offers travel opportunities like no other sport.  When kids get to see the world, they mature.

They see that the world is bigger than their neighborhood.  They see others who are in true poverty.  It helps them appreciate the things they have.

They understand how lucky they are.  This perspective helps these lifters focus better in practice.

When you give kids opportunities to learn and grow, they become more mature, and their weightlifting comes along with it.

Hayley Trinh brought home 9 medals for Team USA: 3 Silver medals in 15 & Under, 3 Bronze medals in 17 & Under, and 3 Bronze medals in 20 & Under.

Do you want to see more opportunities like this in the future?

Absolutely.  This is how we invest in the future of weightlifting.  Something that we can do as a governing body is invest in trips.  These kids come back different lifters.  The more kids we can give this opportunity, the better.

 

Will Team USA return to this competition in 2018?

According to Phil Andrews, C.E.O. of USA Weightlifting, “We plan to go again this year if we are invited to do so.  I thought it was a great competition, and Ben did really well in his coaching position.”

Photo Credit: Amy Yun

 

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Programming for Youth Weightlifters

When it comes to youth weightlifting, the first question people ask is:

Is weightlifting safe for children?

The next question is:

How do you program for youth weightlifters?

I answered the safety question in another article.  I have not written on the second question until now, however, because it is complicated.

A weightlifting program is not like a cookie cutter.  It yields good results when used by the athlete for whom it was designed.  When used by another athlete, however, results will vary.  For instance, a youth weightlifter with 3 years of experience will be able to handle more volume and intensity because this lifter has already spent time learning technique and building strength that will support such training.  A beginner who tries to follow the plan of an established athlete is setting himself up for frustration and overtraining injuries.

However, when you are just beginning, something is better than nothing.

The 8-week plan below should get you started—or give you new ideas to incorporate into your current training.

But first, a few words on programming for youth weightlifters . . .

The good news is that programming for youth weightlifters is very similar to programming for adults.  The sport of weightlifting is the same whether you are nine or eighty-nine, which means that the sport specific training is also the same.

However, there are a few differences:

  • General Athleticism: In addition to weightlifting specific exercises, a youth program should incorporate movements that develop overall athleticism.  As a coach, you want to build strong, healthy kids—not athletes with a single skill set.  Kids have time on their side.  They do not need to lift huge amounts of weight at age 10.  Rather, they need to build a strong foundation—core strength, balance, flexibility—elements that will set them up to lift heavy weights as their bodies develop.
  • Fun: Kids like to laugh and play.  If your program is boring, kids will quit.  Having fun does not mean goofing off in the weight room.  It means incorporating challenges and games regularly.
  • Percentages: Most weightlifting programs work by applying percentages to a lifter’s one rep max.  Percentages are less useful for youth lifters, however, because these athletes are constantly growing and developing.  Basing work off a one rep max might leave a youth lifter working well below his capabilities, or it might injure a lifter who is not conditioned to the programmed percentages.  A better approach is to watch your athlete and add weight if they reps are not challenging.  For this reason, the weightlifting plan below prescribes only reps and sets; weights are left up to the coach.  Choose something challenging.  Record the weights used each day, and you will soon discover the best loads for your athlete.
  • Age and Training Age: Consider the age and maturity of your lifter when designing a program.  Younger lifters will have a smaller attention span and will need shorter sessions. Attempting a three-hour training session with an eight-year old will be miserable for both of you.  Similarly, the training age of a lifter matters.  A teenage lifter with 2+ years of experience can handle significantly more volume and intensity than a teenage lifter with no experience.
  • Technique: Practice does not make perfect.  Practice makes permanent.  Every single repetition of a lift builds muscle memory.  If your lifter’s technique falls apart when you increase the weight, take the lifter back down in weight until the technique is fixed.  Your athlete will be mad about this, but he will thank you later in life when his lifts look sharp and his technique allows him to lift efficiently.
  • Positivity.  Keep things positive by giving encouragement and praise liberally.  Children are very sensitive to criticism.  You can make or break a champion by how you speak to your athlete.
  • Misses:  Practice making lifts, not missing them.  A miss on a lift once in a while is fine.  It is part of the sport.  Remember, however, that when an athlete misses a lift, it changes the way he perceives that weight.  An athlete who misses a certain weight repeatedly will develop a mental block at that weight.  Remove this obstacle by limiting max effort attempts.

And now for the fun stuff . . .

 

8 Week Program

Training Sessions Per Week: 3
Program Duration: 8 Weeks
Time to Complete Each Session: 1.5 hours

Written as Reps x Sets
Sets Programmed are Working Sets and do not include Warm Up Sets
Week 1
Day 1
Snatch: 4 reps x 3 sets
Jerk: 4 x 3
Snatch Pull: 4 x 4
Back Squat: 6 x 3

Core: 30 second plank hold, 30 seconds rest (5 Rounds); hold an increasingly heavy weighted object on the back each interval (e.g. 1st interval with no weight, 2nd with 2.5 kg plate, etc.)
Day 2
Clean & Jerk: 3 x 4
Clean Pull: 5 x 3
Push Press: 5 x 3
Front Squat: 5 x 5

Conditioning: Set up a circuit of objects to jump over; perform the circuit 3 times
Day 3
Snatch High Pull: 3 x 4
Power Snatch + Overhead Squat: 3 x 5
Strict Press: 3 x 3

Core: Using furniture sliders under the feet, perform a series of Inchworms across the floor, i.e. start in an upright position, bend at the waist and walk the hands out to a plank position, finish by dragging the feet to the hands
Week 2
Day 1
Snatch: 4 reps x 3 sets
Jerk: 4 x 3
Snatch Pull: 4 x 3
Back Squat: 5 x 4

Conditioning: Perform air squats to the song “Flower” by Moby. When Sally goes down, sit down in the squat and vice versa.
Day 2
Clean & Jerk: 3 x 4
Clean Pull: 5 x 3
Power Jerk: 4 x 2
Front Squat: 5 x 4

Core: Using a standard deck of cards, deal out 5 cards.
Diamonds = Sit Ups
Hearts = Good Mornings
Spades = Russian Twists
Clubs = Kettle Bell Swings

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times
Day 3
Power Clean + F. Squat + Jerk: 2 x 5
Deadlifts (no shrug): 3 x 3

Conditioning:
—7 Rounds—
Push Ups and Pull Ups

Before each round, roll a dice. The number on the dice indicates the number of reps for each movement that round.
Week 3
Day 1
Snatch: 3 reps x 4 sets
Jerk: 3 x 4
Snatch Pull: 4 x 3
Back Squat: 5 x 3

Core: Plank Races
Using furniture sliders on the feet, race across the room in a plank position (hands will be pulling feet). Alternative exercise: Wheelbarrow Racing
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 4 x 3
Push Press: 5 x 2
Front Squat: 5 x 3

Conditioning: 5 minutes to establish max continuous reps with a jump rope
Day 3
Muscle Snatch: 3 x 3
Snatch Pull + Snatch: 3 x 4
Dumbbell Press: 5 x 5

Core: Weighted plank hold. Hold a weight on back in the the plank position. Hold for 40 seconds, rest for 20 seconds. 5 Rounds.
Week 4
Day 1
Snatch: 3 reps x 4 sets
Jerk: 3 x 4
Snatch Pull: 3 x 4
Back Squat: 4 x 4

Conditioning:
—5 Rounds—
Box Jumps
Kettle Bell Swings
Sit Ups

Roll a dice before each round. The number on the dice indicates the number of reps of each movement for that round.
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 4 x 3
Power Jerk: 3 x 4
Front Squat: 4 x 4

Core: TABATA Russian Twists

Work 0:20, Rest 0:10 for 8 intervals. Score = lowest number of reps in any interval
Day 3
Hang Clean + 2 Jerks: 2 x 4
Clean Pull with 3-second hold at top of shrug: 3 x 4
Push Press: 3 x 3

Conditioning: Shuttle Sprints

Set up three objects at varying distances from the starting line. The athlete must touch each object, returning to the starting line between touches.
Week 5
Day 1
Snatch: 3 reps x 3 sets
Jerk: 3 x 3
Snatch Pull: 3 x 4
Back Squat: 4 x 3

Core: Cut up 6 pieces of paper and number them 5, 10, 15, 20, 25, and 30. Fold the papers and put them in a cup.

Athlete selects a piece of paper. The first paper indicates the number of reps of the first movement. After that movement is completed, the athlete continues to draw numbers until all exercises are completed:

V-Ups
Toes to Bar
Kettle Bell Swings
Russian Twists
Sit Ups
Push Ups
Day 2
Clean & Jerk: 3 x 3
Clean Pull: 3 x 4
Push Press: 4 x 3
Front Squat: 4 x 3

Conditioning: Using a standard deck of cards, deal out 5 cards.
Diamonds = Box Jumps
Hearts = Pull Ups
Spades = Lunges
Clubs = Dips (using bench)

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times.
Day 3
Hang Snatch: 3 x 4
Snatch Grip Deadlifts: 3 x 3

Strict Press: 3 x 3

Core: 100 Partner Ball Sit Ups.

Two people do sit ups facing each other. They pass a weighted ball after each sit up. So, an athlete will be holding the ball every other sit up. The ball must touch the ground above the head of the athlete doing the sit up.
Week 6
Day 1
Snatch: 3 reps x 3 sets
Jerk: 3 x 3
Snatch Pull: 3 x 3
Back Squat: 3 x 4

Conditioning: Partner Workout
Partner A: Holds weight plate above head
Partner B: Lunges

One partner lunges while the other partner stands with a weight plate overhead. The workout is done when the partners accumulate 200 lunges. Partners switch as needed. The weight plate cannot touch the ground or there is a 5 burpee penalty.
Day 2
Clean & Jerk: 2 x 3
Clean Pull: 3 x 4
Power Jerk: 3 x 3
Front Squat: 3 x 4

Core: Handstand Walking or Hand Stands

For beginner athletes, hold a handstand for 20 seconds and rest for 20 seconds, for 8 rounds.

For advanced athletes, do four 50-foot handstand walks, with about 3 minutes rest between attempts.
Day 3
Clean + 2 F. Squat + Jerk: 2 x 4
Deadlifts (no shrug): 3 x 3
Handstand Pushups: 3 Max Effort Sets

Conditioning: TABATA Squat Jumps (air squat, then jump)

Work 0:20, Rest 0:10 for 8 intervals. Score = lowest number of reps in any interval
Week 7
Day 1
Snatch: 2 reps x 3 sets
Jerk: 2 x 3
Snatch Pull: 3 x 3
Back Squat: 3 x 3

Core: Do planks to the song “Flower” by Moby. When Sally goes down, plank with elbows on the ground. When Sally goes up, plank with hands on the ground. The athlete will be in a plank during the entire song.
Day 2
Clean & Jerk: 2 x 3
Clean Pull: 3 x 3
Push Press: 3 x 3
Front Squat: 3 x 3

Conditioning: 100 Kettle Bell Swings. Every minute after the first minute, the athlete must stop and perform 12 sit ups before resuming the kettle bell swings. The workout ends when the athlete completes all 100 swings.
Day 3
Snatch High Pull: 3 x 3
Power Snatch + Overhead Squat: 3 x 5
Seated Strict Press: 3 Max Effort Sets

Core: Using a standard deck of cards, deal out 5 cards.
Diamonds = Push Ups
Hearts = V Ups
Spades = Mountain Climbers
Clubs = Toes to Bar

The suit on the card indicates the exercise, and the number indicates the reps. (Ignore face cards.)
Repeat 3 times.
Week 8
Day 1
Snatch: 2 reps x 3 sets
Jerk: 2 x 3
Snatch Pull: 2 x 3
Back Squat: 2 x 3
Mobility: Stretch
Day 2
Clean & Jerk: 2 x 2
Clean Pull: 3 x 2
Power Jerk: 2 x 3
Front Squat: 2 x 3
Mobility: Stretch
Day 3
Power Clean + F. Squat + Jerk: 2 x 5
Russian Deadlifts: 5 x 5
Dumbbell Press: 5 x 5
Mobility: Stretch

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