Daily Programming2019-03-17T19:51:06-04:00

YOUTH WEIGHTLIFTING DAILY PROGRAMMING

Percentages are generally not used in this programming.  Percentages put undue pressure on beginners and limit athletes who develop quickly.  As a coach, begin with a moderate weight and add weight with each set if technique looks good.    

 

Week: March 18 to March 24

This week commences a 15-week programming cycle for the 2019 Youth National Championships held June 27-30 in Anaheim, California.  The beginning of the cycle focuses on building strength and refining technique.  The end of the cycle will focus on incorporating strength gains into the Olympic lifts.

 

Monday, March 18, 2018

Back Squats

8 sets of 2

Warm up to a heavy weight.  Then perform 8 sets of 2 reps, adding weight each set if technique looks good.

Back Squats

2 sets of 8

Follow the heavy squats with two sets of eight reps using a moderate weight squats.  This squat exercise supports hypertrophy.

High Hang Snatch + Low Hang Snatch

5 sets of 1

The back and legs should be fatigued after the squats.  Perform this complex with a lighter weight, focusing on excellent technique.

Core/Game

Partner Hollow Holds: A set of two athletes must accumulate 5 minutes in a hollow hold.  Only one athlete works at a time.  Ensure that the lower back is touching the ground during the hollow holds.  

 

Tuesday, March 19, 2019

2 Push Press + 1 Jerk

5 sets of 2

Begin with a moderate weight.  Add weight each set if technique looks good.

Clean & Jerk

10 sets of 1

Every 90 seconds, perform 1 Clean & Jerk for 10 intervals.

Shoulder Accessory

Handstand Hold: Hold a handstand for 30 seconds.  Rest for 1 minute.  Repeat 5 times

Core/Game

100 Deadlifts.  Working in a two-person team, accumulate 100 deadlifts.  Only one partner works at a time.  Load the barbell with a moderate weight–no more than 70% of the athletes’ maximum.  Watch the athletes closely.  Do not allow sloppy work.     

 

 

Wednesday, March 20, 2019

Front Squats

5 sets of 2

Rope Squats

3 sets of 10

Attach a band to a squat rack.  Loop the band over your torso and squat, leaning back slightly.  Perform 3 sets of 10 reps with a 10-count up and 10-count down.

High Hang Snatch + Hang Snatch Above the Knee

4 sets of 1 complex

Snatch Grip Pulls 

5 sets of 3 reps

Game

Farmer’s Carry Race. 

Line up pairs of kettle bells, dumb bells and/or weight plates.  Challenge athletes to move the weights in pairs from one area to another area about 30 meters away.  Weights are transported at the athletes’ sides in Farmer’s Carry fashion.  The athletes must then jog back to the starting position and collect more weights to move.  The athlete who moves all of the weights from the start position to the finish position first wins.  

 

Thursday, March 21, 2019

REST DAY!

 

Friday, March 22, 2019

Back Squats

6 sets of 3

Warm up to a heavy weight.  Then perform 6 sets of 3 reps, adding weight each set if technique looks good.

Back Squats

3 sets of 6

Follow the heavy squats with 3 sets of 6 using a moderate weight squats.  This squat exercise supports hypertrophy.

2 Power Cleans + 1 Jerk

5 sets, building

Clean Pulls

5 sets of 3

Accessory/Game

Broad Jump Contest.  Athletes perform standing broad jumps for maximum distance.  

 

 

Saturday, March 23, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

Sunday, March 24, 2019

REST DAY!

 

Week: March 11 to March 17

 

IWF Youth World Championships Programming Break

 

Week: March 4 to March 10

 

Monday, March 4, 2018

Snatch

5 sets of 2

Warm up to a heavy weight (about 80%).  Then perform 5 sets of 2 adding weight with each set if technique looks good.

Back Squats

5 sets of 3 reps

On the last set, squat the weight for max reps.

RDLs on Box

3 sets of 5

Use a light weight and take the barbell all the way to the toes.  Keep the back as flat as possible.

Core/Game

Swing Set.  Attach small kilo plates to a barbell with straps or a piece of rope.  If you have rings, you can use the same straps for this exercise.  Walk the barbell 25 meters, turn around and walk back. Challenge athletes to move up in weight each set.  Perform 3 sets for quality.  This is extra fun on a windy day.

 

 

Tuesday, March 5, 2019

Clean & Jerk

5 sets of 2

Begin with a moderate weight.  Add weight each set if technique looks good.

Strict Press & Pull Ups

3 Sets of 10

Between each set, perform 10 strict pull ups (no swinging).

Accessory

Single Leg Box Jumps: Perform 10 jumps per leg for 3 sets.

Core/Game

Partner Wall Ball Sit Ups.  Two athletes perform sit ups facing each other.  The athletes pass a weighted ball, e.g. wall ball, back and forth after each sit up.  Only one of the two athletes will perform a sit up with the ball at a time.  The other athlete performs the sit up without a ball.  So, athletes hold the ball every other sit up.  Athletes have 3 minutes to accumulate as many sit ups as possible.  The team who gets the most sit ups in 3 minutes wins.

 

Wednesday, March 6, 2019

Front Squats

5 sets of 5

High Hang Snatch + Hang Snatch Above the Knee

6 sets of 1 complex

Snatch Grip Pulls 

5 sets of 3 reps

Game

Jack Be Nimble.  Challenge athletes to jump over the “candlestick,” a PVC pipe laid across two parallettes.  With each round, the “candlestick” moves further away from the starting line.

 

Thursday, March 7, 2019

REST DAY!

 

Friday, March 8, 2019

Back Squats

3 sets of 10

1 Clean + 2 Jerks

5 sets, building

Clean Pulls

5 sets of 3

Accessory/Game

Working in teams of 2, complete the following items:

100 Kettle Bell Swings

50 Strict Pull Ups

100 meter Partner Carry

50 Dumb Bell Press

100 Box Jumps

The team that finishes first wins.

 

 

Saturday, March 9, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

Sunday, March 10, 2019

REST DAY!

 

 

 

Week: February 25 to March 3

 

Monday, February 25, 2018

Snatch

5 sets of 3

Begin with a moderate weight.  Add weight each set if technique looks good.

Back Squats

5 sets of 5 reps

On the last set, squat the weight for max reps.

Deadlifts with Deficit

3 sets of 5

Standing on a 1-2 inch platform, perform three sets of five reps.  Ensure that the set up each time is the same as the athlete’s set up in the clean.

Game

Core/Game

Jump Rope and Weighted Pull Ups.  Each athlete must perform 20 weighted pull ups (beginners perform strict pull ups).  However, athletes must begin every minute–including the first minute–with 20 jumps on a jump rope.  The athlete who finishes all 20 pull ups first wins.

 

Tuesday, February 26, 2019

Push Press

5 sets of 3

Clean & Jerk

5 sets of 2

Begin with a moderate weight.  Add weight each set if technique looks good.

Accessory

Single Leg RDLs with a Kettle Bell

5 per leg x 3 sets

Core/Game

Triple Jump.  Athletes must start at a stand-still (no running start) and jump three consecutive times.  The athlete who jumps the furthest wins.

This game trains explosive hip extension and leg strength.

 

Wednesday, February 27, 2019

Pause Front Squats

5 sets: 1 Pause Squat + 3 Front Squats

Perform one front squat.  Pause in the bottom for three seconds.  Then perform three more front squats without a pause.  Move up in weight each set if technique looks good.

Hang Snatch + Snatch from Ground

6 sets of 1 complex

Complex: Snatch from above the knee and then from the ground.

Banded Snatch Grip RDLs 

5 sets of 3 reps

Wrap a lightweight resistance band around a weight plate.

Perform 5 sets of 5 RDLs with a light to medium weight.

Last week this exercise was programmed with a clean grip.  This week, perform it with a snatch grip.

Game

Handstand Hold Competition.  Athletes must hold a handstand for max time.  The athlete who holds the handstand the longest wins.  Beginners may hold the handstand against a wall.  Advanced athletes should hold the handstand without touching the wall.

This exercise trains shoulder strength and stability for overhead positions.

 

Thursday, February 28, 2019

REST DAY!

 

Friday, March 1, 2019

Back Squats

5 sets of 2

Go heavy!

1 Power Clean & 2 Jerks

5 sets, building

Clean Pulls

5 sets of 3

Accessory/Game

Snowball Fight.  Athletes work for 8 minutes to earn snowballs (crumpled up sheets of paper).  For every 10 repetitions completed of an exercise, an athlete earns one snowball:

Pull Ups

Handstand Push Ups

Deficit Push Ups

Wall Ball Throws

Athletes may perform any combination of movements to earn snowballs.  At the end of 8 minutes, pass out the snowballs and allow the athletes to have a snowball fight.

 

 

Saturday, March 2, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

Sunday, March 3, 2019

REST DAY!

 

 

Week: February 18 to February 24

 

Monday, February 18, 2018

Snatch

10 sets of 2 reps

Begin the first set of 2 with an empty barbell.  Continue to add weight each set until 10 sets are completed.

Back Squats

5 sets of 3 reps

Choose a heavy weight and complete four sets of 3 reps.  On the last set, squat the weight for max reps.

Deadlifts with Shrug

3 sets of 5

Every three minutes for 3 intervals, perform 5 medium-weight clean-grip deadlifts.  Shrug at the top.

Game

Core/Game

Fishing Trip.  Working in teams of two, both athletes row 500 meters.  Once the athletes arrive at the

Spear fisherman hunting reef fish in none marine protected areas of the Great Sea Reefs.

“fishing grounds,” they have five minutes to dive down and catch as many fish as possible.

Five handstand push-ups = 1 fish.

At the end of the five minute period, the team collects the fish they have earned (Swedish Fish) and divides them between the team members.

 

Tuesday, February 19, 2019

Push Press

5 sets of 5

Clean & Jerk

5 sets of 2

Accessory

Barbell Squat Jumps

Every minute for 10 minutes, perform 8-10 squat jumps with an empty barbell on the back.  Rest for the remainder of the minute.

Core/Game

WAR!  Split a deck of face cards between two athletes.  Athletes take turns turning over the top card on their decks. The highest card wins.

The winner completes 10 reps of sit-ups.  The loser completes 10 reps of wall ball throws.  In the event of a tie, players turn over a second card.  Play the game for 10 rounds.

 

Wednesday, February 20, 2019

Front Squats

5 sets of 5

Three Position Snatch

6 sets of 1 complex

Complex: Snatch from the high hang (hip), above the knee, and below the knee positions.

Banded RDLs 

5 x 5

Wrap a lightweight resistance band around a weight plate.

Perform 5 sets of 5 RDLs with a light to medium weight.

Game

Backward Ball Throw.  Throw a weighted ball backward (overhead) for max distance.  

This game trains hip extension and leg strength.

 

Thursday, February 21, 2019

REST DAY!

 

Friday, February 22, 2019

Back Squats

5 sets of 5

Clean & Jerk

6 sets, building

Snatch Deadlift with Shrug

5 sets of 2

Accessory/Game

Monkeys.  Working in teams of 2, hang from a pull-up bar for maximum time.  One athlete hangs while the other athlete rests.  The athlete hanging on the bar cannot come off the bar until the other athlete is holding onto the bar.  Set a 10 minute time limit for this exercise!

 

 

Saturday, February 23, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

 

Sunday, February 24, 2019

REST DAY!

 

 

 

 

 

Week: February 11 to February 17

 

Monday, February 11, 2018

Snatch

2 x 8

Every two minutes for 8 intervals, perform a snatch double.

Back Squats

5 sets of 5

Deadlifts

3 sets of 10

Every three minutes for 3 intervals, perform 10 medium-weight deadlifts.

Game

Core/Game

M&Ms.  Tear a small hole in the corner of a pack of M&M chocolate candies, just large enough to let out a single candy.  Athletes take turns getting a piece of candy.  Each candy corresponds to a different exercise:

Red: 10 Squat Jumps

Blue: 10 Pull Ups

Orange: 10 V-Ups

Brown: 10 Kettle Bell Swings

Yellow: 10 Push Ups

Green: 10 Lunges

Once the athlete completes an exercise, he should return for another piece of candy!  Keep working for 8 minutes.

This game offers full body conditioning.

 

 

Tuesday, February 12, 2019

Jerk

20 minutes to work up to a heavy single.

Clean & Jerk

10 singles

Every 90 seconds for 10 intervals, perform 1 C&J.  Begin with a medium weight and progress heavier.

Accessory

3 sets of 10 handstand push ups.  Beginners perform three 30-second handstand holds.

Core/Game

Partner A: Kettle Bell Swings

Partner B: Plank position

Partners alternate until the team has accumulated 250 kettle bell swings.  One partner must be holding a plank at all times.

 

Wednesday, February 13, 2019

Front Squats

Work up to a power clean max for the day.  Then, perform as many front squats as possible at this weight.  Credit: Ray Jones

Hang Snatch (above the knee)

6 sets of 2, ascending in weight

Snatch Grip Lift-Off Holds 

Using a snatch grip, hold the bar 2 inches off the ground for 30 seconds.  Rest for 1 minute and repeat three times.  The weight on the bar should be approximately 50% of the athlete’s max snatch.

Game

Lucky 13.  In honor of the thirteenth day of the month, perform 13 of each movement.

  • Push Ups
  • Sit Ups
  • Box Jumps
  • Push Press (light weight barbell)
  • Overhead Walking Lunges
  • Wall Balls
  • Toes to Bar
  • Pull Ups
  • Ring Dips (bench dips for beginners)
  • Goblet Squats
  • V-Ups
  • Squat Jumps
  • Russian Twists

Athletes who finish within 13 minutes take home a prize (small treat of coach’s choice).

 

 

Thursday, February 14, 2019

REST DAY!

 

Friday, February 15, 2019

Back Squats

5 sets of 5

2 Power Cleans & 1 Jerk

6 sets, building

Deadlift (clean grip, no shrug)

5 sets of 2

Accessory/Game

Death by Pull Ups.  In the first minute, perform one strict pull up (no swinging or kipping).  Rest for the remainder of the minute.  In the second minute, perform 2 pull ups.  In the third minute, perform 3 pull ups.  Continue until the athlete cannot perform the number of required pull ups within the minute.  The athlete who lasts the longest wins.

 

 

Saturday, February 16, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

 

Sunday, February 17, 2019

REST DAY!

 

 

 

Week: January 28 to February 3

 

Monday, January 28, 2018

Snatch

2 x 8

Every two minutes for 8 intervals, perform a snatch double.

Back Squats

5 sets of 2

Deadlifts

10 sets of 1

Every minute for 10 intervals, perform 1 heavy deadlift.

Game

Conditioning Cauldron

Write the following 10 workouts on 10 small slips of paper.  Also include 2 slips of paper with the words “1 minute Rest.”

25 Wall Ball Throws

15 Burpees

1 minute plank hold

10 RDLs on a box (see photo)

15 Pull Ups

10 Handstand Pushups or 30 second handstand hold

25 Push Ups

20 Box Jumps

25 Kettle Bell Swings

15 Dumbbell Presses

Athletes must select pieces of paper, one at a time, and perform the movement on the slip of paper.  If an athlete selects a “Rest 1 Minute” paper, the athlete rests for one minute before selecting another paper.  Once an athlete performs the movement on the slip of paper, he selects another slip of paper.  Work continues for 10 minutes.

 

Tuesday, January 29, 2019

Jerk

20 minutes to work up to a heavy single.

3 Cleans & 1 Jerk

Every 3 minutes for 10 intervals, perform 3 Cleans and 1 Jerk

Accessory

Every minute for 5 intervals, perform 12 Dumbbell Step Ups (step ups holding a pair of dumbbells) onto a bench, low box or stack of weight plates.

Core/Game

Sally Plank Holds

Perform plank holds and push-ups to the song Flower by Moby.  When Sally “goes up” in the song, plank hold at the top.  When Sally “goes down” in the song, drop down into a push-up.  Hold the push-up at the bottom position until Sally comes back up.  The athlete who gets the furthest along in the song wins!

 

Wednesday, January 30, 2019

Set a timer for 12 one-minute intervals.  Load the barbell to a weight that the athlete could perform 10 consecutive back squats (about 60% of the athlete’s 1RM back squat).

Odd Minutes: Perform 3 Front Squats

Even Minutes: Perform 6 Back Squats

Three Position Snatch: High Hang, Above the Knee, Ground

5 sets, ascending in weight

Snatch Grip Holds 

5 Rounds:

Hold the barbell 2 inches off the ground for 3 seconds.

Lift the bar to just below the knee and hold for 3 seconds.

Lift the bar to just above the knee and hold for 3 seconds.

Finish with an explosive shrug.

Game

Plank Wars.  Athletes set up in a plank position and try to knock one another out of the plank position without coming out of the plank position themselves.  Advanced athletes can use furniture sliders under their feet to increase the instability of the plank.

 

 

Thursday, January 31, 2019

REST DAY!

 
 

Friday, February 1, 2019

Back Squats

5 sets of 5

2 Power Cleans & 1 Jerk

5 sets, building

Deadlift (clean grip, no shrug)

3 sets of 5

Accessory/Game

Toes to Bar.  Working in pairs, athletes alternate performing toes to bar.  The team with the most toes to bar in 5 minutes wins.

 

 

 

Saturday, February 2, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

 

Sunday, February 3, 2019

REST DAY!

 

 

Week: January 28 to February 3

 

Monday, January 28, 2018

Snatch

Twenty 20s

Set a timer for 20 one-minute intervals.  In each interval, perform one snatch.

Intervals 1-5: One rep at a light weight (about 70%)

Intervals 6-10: One rep at a medium weight (about 75%)

Intervals 11-15: One rep at a medium-heavy weight (about 80%)

Intervals 16-20: One rep at a heavy weight (about 85%)

Squats

Set a timer for 12 one-minute intervals.  Load the barbell to a weight that the athlete could perform 5 consecutive back squats (about 70% of the athlete’s 1RM back squat).

Odd Minutes: Perform 1 Front Squat

Even Minutes: Perform 3 Back Squats.

Deadlifts

3 sets of 5 reps

Game

Tenzi Burpees.

Each athlete has 10 dice.  Athletes roll their dice trying to get all 10 dice to match.

Begin will all 10 dice in the hand.  At the “Go” signal, roll all 10 dice.  Quickly look at the dice and decide which number you are going for.  (For example, if you have more 5s, choose to go for 5s.)  Set all the dice with that number aside.

To “buy” another roll, the athlete must perform a burpee.  Keep performing burpees and rolling until all of the dice are the same number.

This game is a fun finisher and only takes 1-2 minutes to complete.

 

Tuesday, January 29, 2019

Jerk

20 minutes to work up to a heavy single.

Clean and Jerk

Twenty 20s

Set a timer for 20 one-minute intervals.  In each interval, perform one Clean and Jerk.

Intervals 1-5: One rep at a light weight (about 70%)

Intervals 6-10: One rep at a medium weight (about 75%)

Intervals 11-15: One rep at a medium-heavy weight (about 80%)

Intervals 16-20: One rep at a heavy weight (about 85%)

Core

10 rounds:

30-second hollow hold

30-second Superman hold

Jump Training/Game

10 minutes of Max Height Box Jump Work.

 

Wednesday, January 30, 2019

1 Clean + 3 Front Squats + 1 Jerk

5 sets of the complex, ascending in weight

Three Position Snatch: High Hang, Above the Knee, Ground

5 sets, ascending in weight

Snatch Grip Pulls 

5 sets of 3, using a moderate weight

Game

A strong core is fundamental to weightlifting.  Without a strong back and abs, a weightlifter will crumple under a heavy weight.  This exercise–which is my kids’ favorite–builds a rock-solid core, while allowing them to eat jelly beans.

  • Buy a bag of jelly beans/Skittles and some furniture sliders.
  • Lay some paper towels on the floor as “feeding troughs” for your athletes.
  • Paper towels should be placed about 25 meters apart.
  • Direct the athletes to place their feet on the furniture sliders.

 

 

Thursday, January 31, 2019

REST DAY!

Friday, February 1, 2019

Back Squats

5 sets of 5

2 Power Cleans & 1 Jerk

5 sets, building

Clean Deadlift (with shrug)

3 sets of 5

Accessory/Game

100 Handstand Push Ups: Working in a team of 2, accumulate 100 handstand pushups.  Only one partner can work at a time.  For beginners, accumulate 5 minutes of handstand holds, with only one partner working at a time.

 

 

Saturday, February 2, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

 

 

Sunday, February 3, 2019

REST DAY!

 

 

Week: January 21 to January 27

Monday, January 21, 2018

Snatch

5 sets of 2 reps

Back Squat

5 sets: 5 reps + 8 speed squats

Speed squats after a set of standard back squats promote hypertrophy.  To execute this, perform 5 back squats at a moderate to heavy weight.  Then, quickly strip the bar to 50% of this weight and perform 8 more squats at a faster tempo than your set of 5 squats.

Deadlifts

3 sets of 5 reps

Game

Overhead Lunge Duel.

A pair of athlete holds weight plates overhead.  Taking turns, athletes perform overhead lunges.  The first athlete to drop the weight plate from the overhead position loses.

This game conditions the legs and shoulders.

 

Tuesday, January 22, 2019

Jerk

20 minutes to work up to a heavy single.

3 Cleans & 1 Jerk

Every 3 minutes for 5 intervals, perform 3 cleans and 1 jerk.

Core

4 intervals of 30 second Plank Holds with 30 seconds of rest in between holds.  Advanced athletes can hold weight plates on their backs.

Jump Training/Game

Tenzi Dice Roll.  This game is inspired by the dice game Tenzi.  Bring out 10 dice.  Working in a team of 2:

Partner 1–Accumulates as many box jumps as possible.

Partner 2–Rolls Dice, trying to get all 10 dice to match.  

Begin will all 10 dice in the hand.  At the “Go” signal, roll all 10 dice.  Quickly look at the dice and decide which number you are going for.  (For example, if you have more 5s, choose to go for 5s.)  Set all the dice with that number aside and roll the remaining dice.  Keep rolling until all of the dice are the same number.

Partners alternate once the partner rolling the dice has rolled 10 dice of the same number.

Continue the game until both partners have rolled three Tenzis.  The athlete who has accumulated the most box jumps wins.

Wednesday, January 23, 2019

Three Position Clean: 1 High Hang Clean, 1 Hang Clean, 1 Clean & Jerk

5 sets of the complex, ascending in weight

Three Position Snatch: High Hang, Above the Knee, Ground

5 sets, ascending in weight

Snatch Grip High Pulls 

5 sets of 3, using a light weight

Game

Handstand Walk Contest. The athlete who walks the furthest on his hands wins.  Beginners can hold a handstand hold contest.  

Handstands improve body awareness and condition the shoulders.

 

Thursday, January 24, 2019

REST DAY!

 

Friday, January 25, 2019

Back Squats

5 sets of 8

2 Power Cleans & 1 Jerk

5 sets, building

Clean Deadlift (with shrug)

3 sets of 5

Accessory/Game

TABATAs!  For eight intervals, work for 20 seconds and rest for 10 seconds.

Pull Ups

Push Ups

First, perform 8 intervals of pull ups.  Then, perform 8 intervals of push ups.  An athlete’s score is the LEAST number of repetitions performed in any interval.  Athletes will have two scores for this game: a push up score and a pull up score.

 

 

Saturday, January 26, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

Sunday, January 27, 2019

REST DAY!

 

Week: January 14 to January 20

 

Monday, January 14, 2018

Snatch

5 sets of 2 reps

Back Squat

5 sets: 5 reps + 8 speed squats

Speed squats after a set of standard back squats promote hypertrophy.  To execute this, perform 5 back squats at a moderate to heavy weight.  Then, quickly strip the bar to 50% of this weight and perform 8 more squats at a faster tempo than your set of 5 squats.

Conditioning/Deadlifts

500 m Row

15 Deadlifts (weight should be around the athlete’s 10 rep max)

250 m Row

10 Deadlifts (weight should be around the athlete’s 10 rep max)

Game

Tenzi Dice Roll.  This game is inspired by the dice game Tenzi.  Bring out 10 dice.  Working in a team of 2:

Partner 1–Alternates between a 30 second Hollow Hold and a 30 second Superman hold.

Partner 2–Rolls Dice, trying to get all 10 dice to match up.  Begin will all 10 dice in your hand.  At the “Go” signal, roll all 10 dice.  Quickly look at the dice and decide which number you are going for.  (For example, if you have more 5s, choose to go for 5s.)  Set all the dice with that number aside and roll the remaining dice.  Keep rolling until all of your dice are the same number.

Partners alternate once the partner rolling the dice has rolled 10 dice of the same number.  If the partner performing the hollow holds/Superman holds comes out of his position before all 10 dice match, both partners must perform 5 burpees.

Continue the game for 8 minutes.

 

Tuesday, January 15, 2019

Jerk

20 minutes to work up to a heavy single.

3 Cleans & 1 Jerk

Every 3 minutes for 5 intervals, perform 3 cleans and 1 jerk.

Core

Three Supersets of GHD Sit Ups and Hip Extensions:

20-15-10

GHD Sit Ups

10-15-20

Hip Extensions

Jump Training/Game

Super Mario Bros.

In essence, weightlifting is “Jumping with a Barbell,” which makes jump training a beneficial weightlifting exercise.  Try this variation for fun:

  • Set up a 10 station circuit using stacks of weight plates, chairs with PVC pipes, mats, sturdy boxes, benches or other platforms.
  • The platforms should be at different heights.
  • Athletes move through the circuit, jumping on/over various platforms, with minimal rest between each platform.
  • Rest for 2 minutes at the end of the circuit and repeat for 3 rounds.

 

Wednesday, January 16, 2019

Power Clean Max + Front Squats

Take 20 minutes to achieve a power clean max for the day.  On the last set, front squat the weight for max reps.

Three Position Snatch: High Hang, Above the Knee, Ground

5 sets, ascending in weight

Snatch Grip Deadlift (with shrug)

5 sets of 3

Game

Banded Side Step Race.  Place resistance bands around athletes’ legs, just above the knees.  Keeping resistance on the bands, athletes race sideways along a 50 meter route.  If the band falls off the athlete’s leg, she must start over.

Photo credit: spotebi.com

 

Thursday, January 17, 2019

REST DAY!

 

Friday, January 18, 2019

Back Squats

5 sets of 8

2 Power Cleans & 2 Jerks

5 sets, building

Clean Deadlift (with shrug)

3 sets of 5

Game

Wall Sits!  Challenge athletes to a wall sit contest.  The athlete who stays in the wall sit position the longest wins.  Add weight (weight plates, dumb bells, kettle bells, etc.) for advanced athletes.

 

 

Saturday, January 19, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

Sunday, January 20, 2019

REST DAY!

 

 

Week: January 7 to January 13

Monday, January 7, 2018

Snatch: Slow, then Fast

5 sets of 2 reps

The athlete should move slowly in the first pull (from the ground to above the knee).  Perform a 5 second count to keep the barbell moving slowly.  Once the barbell has cleared the knees, the athlete should proceed fluidly into the rest of the snatch.  The purpose of this exercise is to reinforce the athlete’s positioning in the first pull and build strength in the lower back.

Back Squat

5 sets of 2

Clean Grip Deadlifts (with a shrug)

5 sets of 3

Game

Partner A: Ring Support Hold (beginner athletes) or Ring L-Sit (advanced athletes)

Partner B: 24 Lunges (advanced athletes can wear weight vest)

Partner B performs 24 lunges while partner A holds a support or L-Sit on the rings.  Partners switch when Partner B completes the lunges.  Partners continue until the team has accumulated 5 minutes on the rings.

This game develops core strength, strong shoulders and the ability to balance.

 

Tuesday, January 8, 2019

2 Push Press + 1 Jerk

6 sets, ascending in weight

3 Cleans & 1 Jerk

Every 3 minutes for 5 intervals, perform 3 cleans and 1 jerk.

Core

Every minute for 8 intervals:

Odd Minutes–5 RDLs

Even Minutes–15 Sit-ups

Jump Training/Game

Frogs & Lily Pads.  Use chalk to draw a series of lily pads on the sidewalk or on the gym floor.  The frogs, i.e. athletes, must jump across the “pond” without touching the water.

 

Wednesday, January 9, 2019

1 Pause Squat + 1 Front Squat

8 sets, ascending in weight

Snatch

5 sets of 2, ascending in weight

Deadlift: 3-Position Snatch Hold

Deadlift a barbell 2 inches off the ground and hold for 3 seconds.  Elevate the barbell to just below the knees.  Hold for three seconds.  Elevate the barbell once more to just above the knees and hold for three seconds.  Finish with a snatch pull.

Complete 5 sets.

Game

Police.  Using the song Roxanne by The Police, perform one squat jump (squat and then jump) every time the song says, “Roxanne.”

 

Thursday, January 10, 2019

REST DAY!

 

Friday, January 11, 2019

Back Squats

3 sets of 10

2 Power Cleans & 2 Jerks

5 sets, building

Snatch High Pull

3 sets of 5

Use a light weight, and pull the bar high!

Core/Game

Monkeys.  Working in teams of 2, hang from a pull-up bar for maximum time.  One athlete hangs while the other athlete rests.  The athlete hanging on the bar cannot come off the bar until the other athlete is holding onto the bar.  Set a 10 minute time limit for this exercise!

This game works grip strength.

 

Saturday, January 12, 2019

Snatch

In 30 minutes, work up to a heavy single.

Clean and Jerk

In 30 minutes, work up to a heavy single.

Mobility Work
 

 

Sunday, January 13, 2019

REST DAY!