Daily Programming 2018-09-11T13:22:26+00:00

YOUTH WEIGHTLIFTING DAILY PROGRAMMING

Percentages are 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.    

 

Sunday, September 16, 2018

REST DAY!

 

Saturday, September 15, 2018

Snatch

5 sets of 2

Clean and Jerk

5 sets of 2

Mobility Work
 
 

Friday, September 14, 2018

Snatch Deadlifts (snatch grip, shrug at the top)

5 sets of 2

Back Squat

5 sets of 2

Power Clean + 2 Jerks

5 sets of 1

Core

300 flutter kicks

Game

Super Mario Bros.
 
 

Thursday, September 13, 2018

REST DAY!
 
 

Wednesday, September 12, 2018

Front Squat

4 sets of 4

Power Snatch + 2 Overhead Squats

5 sets of 1, building in weight

Strict Press

3 sets of 10

Accessory/Game: Complete 100 kettle bell swings.  Every minute, beginning on the first minute, complete 10 sit-ups.
 
 

Tuesday, September 11, 2018

Clean and Jerk

3 sets of 3

2 Push Press + 1 Jerk (from racks or block)

5 sets of 1

Accessory: 3 Rounds of 10 box jumps on a high box/platform.  Rest 30 seconds between rounds.

Deadlifts/Game

Throw the Dice!
 
 

Monday, September 10, 2018

Clean Deadlifts

2 sets of 4

Back Squat

6 sets of 3

Snatch 

3 sets of 3

Core

3 Rounds: 10 V-ups, 30 second Superman hold

Game

In teams of two: Row 2000 meters.  One partner rests while the other partner sprints on the rower.
 
 

Sunday, September 9, 2018

REST DAY!
 
 

Saturday, September 8, 2018

Snatch

5 sets of 2

Clean and Jerk

5 sets of 2

Mobility Work
 
 

Friday, September 7, 2018

Snatch Deadlifts (snatch grip, shrug at the top)

3 sets of 3

Back Squat

5 sets of 5

1 Clean + 2 Power Jerks

5 sets of 1

Core

4 Rounds: 30 sec. plank hold on elbows, 30 sec. plank hold on hands, rest 1:00

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 push-ups.  The loser completes 10 reps of pull-ups.  In the event of a tie, players turn over a second card.  Play the game for 10 rounds.
 
 

Thursday, September 6, 2018

REST DAY!
 
 

Wednesday, September 5, 2018

Front Squats

5 sets of 5

Power Snatch + Overhead Squat

5 sets of 2

Single Leg RDLs 

Using a dumbbell or kettle bell, perform 3 sets of 10 (5 per leg)

Game

Select 4 weighted objects with varying weights (e.g. 1.5 kg, 2 kg, 2.5 kg, 5 kg).  Execute four 30 second plank holds with one object on the back during each round.  Rest for 30 seconds between rounds.

 

Tuesday, September 4, 2018

Power Jerk

4 sets of 3

Clean & Jerk

5 sets of 2

Snatch Grip Deadlifts

5 sets of 3

Core

20 GHD Situps or Wall Ball Sit-ups (sit-ups holding a wall ball).

Tire Flip Game

You will need a large tire for this game.  Working in teams of 2 or 3, perform 5 tire flips.  Then, elevate the feet on the tire and perform 10 decline pushups.  Finish with 15 burpee tire jumps (perform a burpee, then jump up on the tire).  Perform 3 Rounds.

 

Monday, September 3, 2018

Clean Deadlift (shrug at top of pull)

3 sets of 3

Back Squat

5 sets of 3

Snatch

5 sets of 2

Core/Conditioning/Game

Board Game

 

Sunday, September 2, 2018

REST DAY!

 

Saturday, September 1, 2018

Snatch

5 sets of 2

Clean and Jerk

5 sets of 2

Mobility Work

 

Friday, August 31, 2018

Strict Deadlifts (no shrug at the top)

4 sets of 3

Back Squat

Weight on the bar increases with each set:

1 set of 7

1 set of 5

1 set of 3

1 set of 2

2 Power Cleans + 1 Jerk

5 sets of 1

Core

3 Rounds of 0:30 Superman hold, 10 sit-ups holding a weighted ball

Game

The Floor is Lava (credit to Shiloh Ellis): Create a circuit with four stations.

First Station–Jump Rope x 25 reps

Second Station–Pull Ups x 10 reps

Third Station–Wall Ball Throws x 10 reps

Four Station–Lunges x 10 reps

Connect the four stations with objects the athletes can travel across by stepping or leaping (e.g. mats, wooden beams, weight plates).  The object is to complete the circuit as quickly as possible without stepping on the “lava” between the stations.

 

Thursday, August 30, 2018

REST DAY!

 

Wednesday, August 29, 2018

Front Squat

5 sets of 3

Tall Snatch (Snatch from High Hang Position)

4 sets of 2

Push Press

3 sets of 3

Accessory: 

3 sets of Maximum Effort Dips, on rings, parallel bars or matador

Game: Adversary workout–while Partner A performs 9 burpee box jumps, the Partner B accumulates as many strict pull ups as possible (no swinging).  After Partner A complete the burpee box jumps, the partners switch.  The winner is the person who completes the most strict pull ups in 3 rounds.

 

Tuesday, August 28, 2018

Clean and Jerk

3 sets of  3

Power Jerk (from rack or blocks)

4 sets of 2

Halting Clean Deadlifts: Pause for 3 seconds 2″ off the floor, below the knee, and above the knee.  Shrug explosively at the top of the deadlift

3 sets of 3

Accessory: 

50 meter Duck Walk with barbell or PVC pipe held overhead.

Core/Game: 100 Partner Wall Ball Sit-ups.  Two partners sit facing one another.  The partners perform sit-ups, while passing a weighted ball back and forth.  The partner holding the ball performs a sit-up, touching the ball to the floor behind him and then passes the ball to his partner.

 

Monday, August 27, 2018

Snatch Deadlifts

4 sets of 4

Back Squat

6 sets of 3

Snatch 

3 sets of 3

Core

5 Rounds: Every 2 minutes, hold a 60 second plank.  Advanced athletes can add a weight plate to their backs during the plank hold.

Game

Working in teams of 2, one person holds a weight (weight plate, medicine ball, etc) overhead.  The other partner accumulates dumbbell step-ups on a box or bench.  Partners alternate when the weight comes down from overhead.  If the weight touches the floor, both team members must perform 10 burpees.  The team with the most step-ups in 8 minutes wins!

 

Sunday, August 26, 2018

REST DAY!

 

Saturday, August 25, 2018

Snatch

5 sets of 2

Clean & Jerk

5 sets of 2

Accessory

3 set of 10 Pull-Ups

Game

Overhead Carry Relay, a.k.a. Moving Day: Select a variety of objects that can be carried overhead, such as weight plates, medicine balls or dumbbells.  Athletes carry an object overhead to a point 50 meters away, turn around and return to the start position.  Then, the next athlete performs an overhead carry until all of the objects have been moved.

 

Friday, August 24, 2018

Deadlifts on Riser (feet on 10 kg weight plates or similar height)

5 sets of 2

Back Squat

5 sets of 5

Power Clean + Clean + Jerk

5 sets of 1

Accessory

3 set of 10 Handstand Push Ups (HSPU)

If HSPU are not an option, perform pike pushups or wall walks.

Core/Game

In a 2 Person Team, accumulate 3 minutes in an L-Sit.  When one partner comes out of the L-Sit, the other partner must go into the L-Sit.

Beginner athletes can perform the L-Sit between two stacks of weights.  Advanced athletes can perform the L-Sit on rings.

 

Thursday, August 23, 2018

REST DAY!

 

Wednesday, August 22, 2018

Front Squat

5 sets of 5 reps

2 Push Press + 1 Jerk

5 sets of 2

Hang Snatch 

5 sets of 2

Accessory

2 sets of 10 slow Good Mornings (use an empty barbell)

Core/Game

10 Rounds of 0:20 work/0:10 rest, alternating intervals

Interval 1: Superman Hold

Interval 2: Max Sit-Ups

Score = Lowest number of sit-ups in any round

 

Tuesday, August 21, 2018

Clean and Jerk

4 sets of 2 reps

Jerk (from blocks or rack)

4 sets of 3 reps

Snatch Grip Romanian Deadlifts 

Stand on a box or weight plates to create a deficit.  Deadlift the barbell, and then slowly lower the barbell until it is touching the foot.  Keep the legs as straight as possible.   Perform 5 reps every 2 minutes for 5 sets.

Core

100 kettle bell swings.  Each time you set the kettle bell down, perform 10 sit-ups.

Game

Handstand Walk for Max Distance.

 

Monday, August 20, 2018

Clean Deadlift (Clean Grip Deadlift with Shrug)

5 sets of 5 reps

Back Squat

5 sets of 3 reps

Snatch

5 sets of 2 reps

Accessory

2 sets of 10 Bulgarian Split Squats per leg

Advanced athletes can hold dumbbells while performing this movement. 

Core/Game

Every Minute on the Minute for 5 minutes, hold a plank for 30 seconds.  In the remaining 30 seconds, accumulate as many sit-ups as possible.  Score = number of sit-ups performed in 5 minutes.