Daily Programming2018-11-11T22:38:37+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.    

Week: November 12 to November 18

Monday, November 12, 2018

Snatch

Work up to a medium-heavy weight.  Then, every 2 minutes for 5 intervals, perform 2 snatches.

Back Squat

5 sets of 5

Clean Grip Deadlift (with a shrug at the top)

Every 90 seconds for 5 intervals, perform 3 deadlifts.

Core/Game

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

 

Tuesday, November 13, 2018

Jerk

20 minutes to establish a heavy single.

2 Cleans and 1 Jerk

Every 2 minutes for 5 intervals, perform 2 cleans and 1 jerk.

Jump Training

3 Rounds of 12 dumb bell step ups.

Core/Game

In a team of 3, perform 150 ring push-ups.  While one athlete performs push-ups, another athlete holds two heavy kettle bells, and the third athlete rests.  Switch positions as needed until the three athletes have accumulated 150 ring push-ups.  Less advanced athletes can substitute deficit push-ups for the ring push-ups.

 

Wednesday, November 14, 2018

3 Position Snatch Complex: High Hang, Below the Knee, From the Floor

5 sets of the complex, ascending in weight.

Front Squats

Every 2 minutes for 6 intervals, perform 3 front squats.  Ascend in weight with each set.

Accessory

2 Rounds of 10 Bulgarian Lunges

Conditioning/Game

In a team of 2, row 1500 meters.  The non-rowing athlete must deadlift a barbell (about 50% of the athlete’s deadlift max) and hold the barbell at hip-height until the other athlete gets off the rower. This game works grip strength!
 

Thursday, November 15, 2018

REST DAY!
 

Friday, November 16, 2018

Back Squats

6 sets of 2, ascending in weight

Clean + 2 Jerks

5 sets, ascending in weight

Strict Deadlifts (no shrug at the top)

Perform 3 deadlifts every 2 minutes for 5 intervals.

Core/Game

Dice Roll: Provide each athlete with one die.  The athlete rolls the die and then performs the exercise that corresponds to the number on the die.  Once the exercise is complete, the athlete rolls again.  Keep rolling/exercising for 5 minutes.  The winner is the person who performs the most movements in 5 minutes.

1 = 10 Pull Ups 

2 = 25 Sit-Ups

3 = 15 Kettle Bell Swings

4 = 10 DB Presses

5 = 30 Russian Twists

6 = 10 Push Ups

 

Saturday, November 17, 2018

Snatch

Work up to heavy single, then perform 3 sets of 2 at 80%

Clean and Jerk

Work up to heavy single, then perform 3 sets of 2 at 80%

Mobility Work
 

Sunday, November 18, 2018

REST DAY!

 

Week: November 5 to November 11

Monday, November 5, 2018

Snatch

20 Twenties: Every minute for 20 minutes, perform one snatch.

Min 1-5: 70%

Min 6-10: 75%

Min 11-15: 80%

Min 16-20: 85%

Back Squat

5 sets of 5

Clean Grip Deadlift 

Every 30 seconds for 5 minutes, perform 1 heavy deadlift.

Core/Game

With a partner, alternate rounds until each partner has completed 3 rounds:

0:30 Hollow Hold

5 V-Ups

10 Hollow Rocks

 

Tuesday, November 6, 2018

Clean and Jerk

20 reps in 30 minutes: Every 90 seconds for 30 minutes, perform one clean and jerk:

Min 1-5: 70%

Min 6-10: 75%

Min 11-15: 80%

Min 16-20: 85%

Jerk

5 sets of 2

Core

Barbell Rolling: 3 sets of 10 reps

Put some weight on a barbell.  The weight doesn’t matter too much because it is acting as a wheel.  Begin in an upright position, on the knees.  Keeping the core tight, roll the barbell as far away from the knees as possible and then return to the start position.  Advanced athletes can add a weight plate on the back.

Jump Training/Game

10 minutes of Triple Jump Work: From a stand-still, jump three times consecutively for max distance.  The athlete who jumps the furthest wins.
 

Wednesday, November 7, 2018

3 Position Snatch Complex: High Hang, Below the Knee, From the Floor

Every 3 minutes for 5 minutes, perform the complex once.  Ascend in weight with each set if technique looks good.

1 Clean + 3 Front Squats + 1 Jerk

5 sets, ascending in weight

Single-Leg Kettle Bell RDLs

5 x 5 on each leg

Conditioning/Game

Odd Object Relay: Select a variety of objects and move them overhead from one spot to another.
 

Thursday, November 8, 2018

REST DAY!
 

Friday, November 9, 2018

Back Squats

8 sets of 2

Power Clean + 1 Jerk

5 sets, ascending in weight

Strict Deadlifts

5 sets of 3

Core/Game

Working in a team of 2, accumulate as many dumbbell burpee step-ups as possible in 5 minutes.  Only 1 partner works at a time.

 

Saturday, November 10, 2018

Snatch

Work up to heavy single, then perform 3 sets of 2 at 80%

Clean and Jerk

Work up to heavy single, then perform 3 sets of 2 at 80%

Mobility Work
 

Sunday, November 11, 2018

REST DAY!

 

Week: October 29 to November 4

Monday, October 29, 2018

Snatch

5 sets of 2, building in weight

Back Squat

5 sets of 5

SLOW Snatch Grip Deadlifts 

5 sets of 3, use a 5-count up and 5-count down

Core/Game

Wall Ball Throws with a Twist (see video).  Max throws in 2 minutes.  Athlete with the most balls thrown wins.

 

Tuesday, October 30, 2018

3 Cleans and 1 Jerk

Every 3 minutes for 9 intervals, ascending in weight

Push Press

5 sets of 3

Jump Training

3 sets of 10 reps, single leg box jumps

Core/Game

With a partner, accumulate 80 sit-ups.  While one partner is doing sit ups, the other partner performs a wall sit.  Move directly into accumulating 80 pull-ups.  While one partner is doing pull-ups, the other partner performs a Superman hold.
 

Wednesday, October 31, 2018

3 Position Snatch Complex: High Hang, Below the Knee, From the Floor

5 sets, ascending in weight

1 1/4 Front Squat + 2 Front Squats

5 sets, ascending in weight

Good Mornings

3 sets of 10

Conditioning/Game

Burpee Leap Frog: Perform a burpee and then leap frog over another athlete or a line of athletes!  Keep the burpee leap frog line moving for 8 minutes.
 

Thursday, November 1, 2018

REST DAY!
 

Friday, November 2, 2018

Back Squats

8 sets of 2

Power Clean + 2 Jerks

6 sets, ascending in weight

Clean Grip Deadlifts (shrug at top)

Every Minute on the Minute for 10 minutes–

Odd Minutes: Stand on riser and perform 3 deficit deadlifts, medium weight

Even Minutes: Elevate weights on riser/blocks and perform 3 deadlifts, heavy weight

* It is easiest to perform this exercise with 2 separate barbells if you have them.

Core/Game

Working in a team of 2, accumulate 150 dumbbell step ups onto a bench or box.  While one partner is working, the other partner must hang on a pull-up bar.

 

Saturday, November 3, 2018

Snatch

Work up to heavy single, then perform 3 sets of 2 at 80%

Clean and Jerk

Work up to heavy single, then perform 3 sets of 2 at 80%

Mobility Work
 

Sunday, November 4, 2018

REST DAY!