Programming Pointers from Hassle Free Barbell

A good coach is always searching for the best tools for his athletes.  One tool is the plan, or program, used to develop an athlete.  A good program generates growth while keeping the athlete injury-free.  As mentioned in an earlier article, a weightlifting program is not like a cookie cutter.  A plan designed for one athlete will not produce the same results for another athlete because each athlete is different.  However, experienced coaches have some tried and true methods for producing good results.

In this article, Kevin Doherty, personal coach of Olympian, Jenny Arthur, and coach of Hassle Free Barbell Club in San Francisco, California shares some pointers for creating a successful plan:

Coach Doherty, pictured with Olympian Jenny Arthur, knows what it takes to create a successful weightlifter.

Use warm up exercises to transition into the lifts.  Doherty’s lifters progress into the Olympic lifts with a series of exercises.  For example, on a day with a snatch emphasis, the program might include:

Snatch Push Press + Overhead Squat: 6 sets x 3 reps (up to 80% of snatch)

Snatch Pull from the Knee + Snatch from Knee:  6 sets x 2 reps (50-70% of snatch)

Snatch Pull + Snatch: 4 sets x 1 rep (80% of snatch)

Snatch: 2 sets x 2 reps (80%)

Mix it Up.  Change up your weightlifting complexes regularly.  Complexes are a great way to increase intensity without increasing weight on the barbell.  They are also a great way to keep your lifters from getting bored.  Some of Doherty’s complexes include:

Power Jerk + Overhead Squat

Clean + Front Squat + Jerk

Snatch Push Press + Overhead Squat

Front Squat + Press

You do not have to work the Olympic lifts every day.  Weightlifting is all about the snatch and clean & jerk.  However, you can step away from the full lifts during some training sessions to focus on a specific muscle group.  For example, a training day with a shoulder emphasis might look like this:

Back Squat: 6 sets of 3 (75%)

Push Press: 6 sets of 3 (75%)

Power Jerk: 6 sets of 3 (75%)

Jerk: 6 sets of 3 (75%)

Romanian Deadlifts: 6 sets of 3 (75%)

Hassle Free lifter, Seth Tom, is one of the best youth weightlifters in the U.S. He holds all three American Youth records for the 50 kg weight class, including an impressive 98 kg Clean and Jerk.

Accessory Work Counts.  Finish weightlifting sessions with some accessory work.  Hassle Free lifters perform movements such as:

Sit Ups (5 sets of 20)

Tricep Extensions (5 sets of 10)

Rows (5 sets of 10)

Pull Ups (5 max effort sets)

Romanian Twists (5 sets of 20)

Glute Ham Raises (5 sets of 10)

Mobility Matters.  Flexibility is important for success as a weightlifter.  It wards off injuries and allows a lifter to execute the lifts efficiently.  Try these movements at the end of your training sessions:

Wrist rolls (5 sets of 10)

Bridges (5 sets of 20)

Foam Rolling (legs, back)

Keep workouts under 90 minutes.  Coach Doherty has produced numerous record holding youth weightlifters.  He says, “It is very rare that any of our record holders train for more than 90 minutes daily.”

 

Photo Credit: Viviana Podhaiski at Lifting.Life

 

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By |2018-01-26T05:25:15+00:00January 23rd, 2018|Coaches Resources, Training|

About the Author:

Susan Friend is a weightlifter, coach, and weightlifting enthusiast. Susan has participated in both the U.S. and German weightlifting systems, along with her son, Hutch, who holds four U.S. Youth National Championship titles and one German Youth National Championship title.

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