Daily Programming

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: May 27 to June 2

This is week 11 of 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, May 27, 2019

Snatch

Work up to a heavy double.

Squats

5 Sets of 5 reps + 8 speed squats at 50%

Select a weight at which the athlete can complete 5 reps. After the five reps, quickly strip the bar to 50% of the starting weight and perform 8 more fast squats.  For instance, if the athlete reforms a set of 5 at 80 kg, after the 5 reps, quickly take the bar to 40 kg and perform 8 more reps.

 

Game/Core

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.

Tuesday, May 28, 2019

Clean & Jerk

Perform 2 reps of clean and jerk every 2 minutes for 8 intervals.

2 Push Press + 1 Jerk

Work up to a heavy single of the complex

Clean Deadlifts (Shrug at the top)

4 sets of 4

Game

Death by Dumb Bell Thrusters.  Set a timer with one-minute intervals.  In the first minute, perform 1 thruster.  In the second minute, perform 2 thrusters.  In the third minute, perform 3 thrusters.  Keep adding one thruster per minute until the athlete cannot perform all of the thrusters in the minute.  The athlete who lasts the longest wins.

 

Wednesday, May 29, 2019

Front Squats

2 reps x 5 sets

1 Pull + 1 Snatch

6 sets, ascending in weight

Jump Training/Game

Wall Ball Throw Contest.  Who can keep the ball in the air the longest?

At the “Go” signal, all athletes begin throwing their weighted balls to a designated line on the wall.  Each wall ball throw begins in a squat.  Once an athlete drops his ball or stops throwing, he is out of the contest.  The athlete who continues throwing for the longest wins.

  

 

 

Thursday, May 30, 2019

REST DAY!

Friday, May 31, 2019

Back Squats

6 sets of 3, heavy weight

Then, 1 set of maximum reps at 50% of the lifter’s max

2 Clean and Jerks

5 sets

Keep the weight on the bar light and focus on good form.

Snatch Deadlifts (shrug at top)

3 sets of 3

Accessory/Game

Squat Jump Challenge: Who can perform the most consecutive squat jumps?

Advanced athletes should perform the squat jumps with an empty barbell on their back.

Saturday, June 1, 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, June 2, 2019

REST DAY!

 

 

Week: May 20 to May 26

This is week 10 of 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, May 20, 2019

Snatch

5 sets of 2

Start light and keep adding weight with each set as long as technique looks good.

Squats

6 sets of 2 reps (heavy weight)

Then,

1 set of 20 reps at a medium-light weight (about 60% of the lifter’s max weight)

Game/Core

Kettle Bell Swings and Plank Hold.  Working in a team of 2, accumulate 150 kettle bell swings.  The partner not swinging the kettle bell must hold a plank position.  Athletes change places as needed until all 150 kettle bell swings have been completed. 

Tuesday, May 21, 2019

1 Clean & 1 Jerk

Every 2.5 minutes for 10 intervals, perform 1 clean and jerk.

2 Push Press + 1 Jerk

Work up to a heavy single of the complex

Clean Deadlifts (Shrug at the top)

4 sets of 4

Game

Death by Push Ups.  Set a timer with one-minute intervals.  In the first minute, perform 1 push up.  In the second minute, perform 2 push ups.  In the third minute, perform 3 push ups.  Keep adding one push up per minute until the athlete cannot perform all of the push ups in the minute.  The athlete who lasts the longest wins.

 

Wednesday, May 22, 2019

Max Power Clean + Max Front Squats

Work up to a power clean max for the day.  Then, power clean the weight and perform one max effort set of front squats at that weight.

2 Snatch

6 sets, ascending in weight

Jump Training/Game

Perform 10 pistols (one legged squats).  Then switch legs and perform 10 more.  The first athlete to accumulate 60 pistols wins.

 

 

Thursday, May 23, 2019

REST DAY!

Friday, May 24, 2019

Back Squats

6 sets of 3, heavy weight

Then, 1 set of maximum reps at 50% of the lifter’s max

2 Clean and Jerks

5 sets

Keep the weight on the bar light and focus on good form.

Snatch Deadlifts (shrug at top)

3 sets of 3

Accessory/Game

Sprints.  Set up sprint races of about 50 meters.  Who is the fastest athlete in the gym?

Saturday, May 25, 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, May 26, 2019

REST DAY!

 

 

Week: May 13 to May 19

This is week 9 of 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, May 13, 2019

Snatch

6 sets of 2

Start light and keep adding weight with each set as long as technique looks good.

Squats

6 sets of 2 reps (heavy weight)

Then,

Squat Challenge

90 second Wall Sit

30 seconds of Front Squats holding dumb bells

60 seconds of Wall Ball Throws

Rest 2 minutes and Repeat

  • The Squat Challenge is done for hypertrophy and is a good finisher for the legs.

Game/Core

Barbell Rolling 

Working in a team of 2, accumulate 60 barbell roll outs.  A barbell roll out begins with the barbell near the athlete’s knees and finishes overhead.  The athlete uses his or her core to push and pull the barbell.  The other partner rolls a set of 2 dice.  When the partner rolls 3 doubles, the partners switch places. 

 

Tuesday, May 14, 2019

3 Cleans & 1 Jerk

Every 3 minutes for 10 intervals, perform 3 cleans and 1 jerk.

Push Press

3 sets of 5

Clean Deadlifts (Shrug at the top)

4 sets of 4

Jump Training/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.

If resistance bands are not available, hold a Burpee Broad Jump Race.  Athletes begin at the starting line together.  They race by performing a burpee, jumping forward as far as possible and then performing another burpee.

 

Wednesday, May 15, 2019

Front Squats

5 sets of 2 reps, heavy

Then, 1 set of maximum reps with a medium weight (about 50% of the lifter’s back squat max).

1 Snatch Pull + 1 Snatch

8 sets, ascending in weight

Core/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.

 

 

Thursday, May 16, 2019

REST DAY!

Friday, May 17, 2019

Back Squats

6 sets of 3, heavy weight

Then, 1 set of maximum reps at 50% of the lifter’s max

2 Clean and Jerks

6 sets

Keep the weight on the bar light and focus on good form.

Snatch Deadlifts (shrug at top)

3 sets of 3

Accessory/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.

Saturday, May 18, 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, May 19, 2019

REST DAY!

 

 

Week: May 6 to May 12

This is week 8 of 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, May 6, 2019

Squats

6 sets of 2 reps (heavy weight)

Then,

1 set of Max Reps (medium-heavy weight)

Snatch

8 sets of 2

Start light and keep adding weight with each set as long as technique looks good.

Game

Duck-Squat-Goose

Play the standard game of duck-duck-goose with athletes sitting in the bottom of a squat while they are waiting to be tagged.

Tuesday, May 7, 2019

3 Cleans & 1 Jerk

Every 3 minutes for 10 intervals, perform 3 cleans and 1 jerk.

Jerk

Take 10 minutes to work up to a heavy single

Clean Deadlifts (Shrug at the top)

3 sets of 5

Jump Training/Game

Wall Ball Throw Contest.  Who can keep the ball in the air the longest?

At the “Go” signal, all athletes begin throwing their weighted balls to a designated line on the wall.  Each wall ball throw begins in a squat.  Once an athlete drops his ball or stops throwing, he is out of the contest.  The athlete who continues throwing for the longest wins.

 

Wednesday, May 8, 2019

Squats

Every minute for 12 minutes:

Odd: 3 Front Squats

Even: 6 Back Squats

Weight on the barbell should be about 60% of the athlete’s max back squat.

Snatch

8 sets of 2

Every 3 minutes for 8 intervals, perform 2 snatch.  Start light and add weight with each set as long as technique looks good.

Core/Game

Partner Supine Holds on a Bench.  Athletes take turns anchoring each other while their partner performs a 30-second supine hold.  Repeat for 5 rounds per athlete.

 

Thursday, May 9, 2019

REST DAY!

Friday, May 10, 2019

Back Squats

Beginner Athletes: 5 sets of 5 reps (medium weight)

Advanced Athletes: Waves

3 reps at 70%

2 reps at 80%

1 rep at 85%

3 reps at 73%

2 reps at 83%

1 rep at 88%

3 reps at 75%

2 reps at 85%

1 rep at 90%

2 Power Cleans + 1 Jerk 

5 sets

Keep the weight on the bar light and focus on good form.

Snatch Deadlifts (shrug at top)

5 sets of 3

Accessory/Game

Handstand Hold Contest or Handstand Pushup Contest.  Who can perform the longest handstand hold or the most consecutive handstand pushups?

Saturday, May 11, 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, May 12, 2019

REST DAY!

Week: April 29 to May 5

This is week 7 of 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, April 29, 2019

Squats

Every minute for 12 minutes–

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

  • Weight on the barbell should be about 70% of the lifter’s max back squat.

Snatch

Twenty 20s

Every minute for 20 minutes, perform 1 snatch.  Begin light and increase the weight if the technique looks good.  Lifters should begin at around 70% of their max and finish at about 85% of their max.

Game

Duck-Squat-Goose

Play the standard game of duck-duck-goose with athletes sitting in the bottom of a squat while they are waiting to be tagged.

 

Tuesday, April 30, 2019

3 Cleans & 1 Jerk

Every 3 minutes for 10 intervals, perform 3 cleans and 1 jerk.

Push Press

3 sets of 5

Snatch Deadlifts (Shrug at the top)

5 sets of 3

Jump Training/Game

Burpees Over a Barbell. Athletes perform as many burpees as possible in 4 minutes.  After each burpee, athletes must jump over a barbell. 

To make the game more fun, award water balloons to athletes according to their performance.  10 burpees = 1 water balloon.  Take the balloons outside and enjoy a brief water balloon fight!  

 

Wednesday, May 1, 2019

Front Squats

Work up to a Power Clean max for the day.  Then, perform one set of max effort front squats at this weight.

Three Position Snatch

5 sets

Perform a hang snatch from above the knee, below the knee, and at the ground.

Core/Game

Working in teams of 2, one partner performs wall ball throws (holding a weighted ball, squat and then throw the ball to a mark about 9 feet up on the wall).  The other partner holds a bare barbell overhead.  Partners switch as needed until the team accumulates 100 wall ball throws.  The barbell cannot touch the ground at any time.

This game works the legs, core, and shoulders all at once.

 

 

Thursday, May 2, 2019

REST DAY!

 

Friday, May 3, 2019

Back Squats

5 sets of 5 Reps

2 Power Cleans + 1 Jerk 

5 sets

Keep the weight on the bar light and focus on good form.

Clean Deadlifts (shrug at top)

5 sets of 3

Accessory/Game

Adversaries.  

Three Rounds–

Partner A: 15 Dumbbell Presses

Partner B: As Many Pull-Ups as Possible

Partner B performs as many pull-ups as possible while Partner A performs 15 dumbbell presses.  Partners switch places once Partner A finishes the presses.  The winner is the athlete who completes the most pull-ups within three rounds.

 

Saturday, May 4, 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, May 5, 2019

REST DAY!

 

 

 

 

Week: April 22 to April 28

This is week 6 of 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, April 22, 2019

Back Squats

3 sets of 5 + 8 speed squats (50%)

Perform a set of 5 reps at a medium-heavy weight.  Then, strip the bar to 50% of the weight and immediately perform 8 additional squats as quickly as possible.  Focus on the explosive push upward.  Repeat 3 times.

Snatch

10 sets of 2 reps

Every 2 minutes for 10 intervals, perform 2 reps.

Core/Game

Ball Throw Sit-Ups:

Two partners face each other about 10 feet apart.  The partners transfer a wall ball between them as they perform sit-ups.  The object is to keep the ball in the air and not let it touch the ground.  Perform 50 reps.

 

 

Tuesday, April 23, 2019

Clean & Jerk

Every 3 Minutes for 10 Intervals:

3 Cleans + 1 Jerk

Push Press

3 sets of 5

Snatch Deadlifts (Shrug at the top)

5 sets of 3

Jump Training/Game

Duck Walk Tag.  Athletes execute a standard game of tag while duck walking.  Once an athlete is tagged, he tries to tag another athlete.

This game improves ankle and knee mobility.

 

Wednesday, April 24, 2019

Front Squats

5 sets of 3, building

Three Position Snatch

5 sets

Perform a hang snatch from above the knee, below the knee, and at the ground.

Core/Game

Single Arm Plank with a Dice Roll.  Athletes each have a pair of dice.  A timer is set for 5 one-minute intervals.  Once the timer is started, athletes assume a plank position, holding themselves with only one hand.  With the other hand, athletes must attempt to roll doubles with their dice.  Both dice must be rolled each time.  Once a double is rolled, the athlete may sit out for the remainder of the minute.  At the beginning of the next minute, the athlete must resume the one-armed plank position and attempt to roll another double.

 

 

Thursday, April 25, 2019

REST DAY!

 

Friday, April 26, 2019

Back Squats

5 sets of 3 Reps

Go heavy.

2 sets of 8 reps.

Go light (about 50% of max back squat)

2 Power Clean + 1 Jerk 

5 sets

Keep the weight on the bar light and focus on good form.

Clean Deadlifts (shrug at top)

5 sets of 3

Accessory/Game

Sally Thrusters.  Holding a pair of dumbbells, perform thrusters to the song “Flower” by Moby.  When the song says, “Bring Sally Up,” the athlete performs a thruster and then returns to the bottom of the squat.

 

Saturday, April 27, 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, April 28, 2019

REST DAY!

 

 

 

 

Week: April 15 to April 21

This is week 5 of 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, April 15, 2019

Back Squats

3 sets of 5 + 8 speed squats (50%)

Perform a set of 5 reps at a medium-heavy weight.  Then, strip the bar to 50% of the weight and immediately perform 8 additional squats as quickly as possible.  Focus on the explosive push upward.  Repeat 3 times.

Snatch

10 sets of 2 reps

Every 2 minutes for 10 intervals, perform 2 reps.

Core/Game

Easter Egg Surprise: Fill plastic Easter eggs with 1, 2, or 3 jelly beans.  Each athlete must choose an egg out of the basket.  The number of jelly beans in the egg equals the number of minutes the athlete must hold a plank position.  The athlete may eat the jelly beans.

 

 

Tuesday, April 16, 2019

Clean & Jerk

Every 3 Minutes for 10 Intervals:

3 Cleans + 1 Jerk

Overhead Walking Lunge

100 reps, using a light weight plate.

This builds the stabilizing muscles in the shoulder without taxing the joint with heavy weight.

Snatch Deadlifts (Shrug at the top)

5 sets of 3

Jump Training/Game

Easter Egg Challenge: Fill plastic Easter eggs with slips of paper with the following mini workouts:

20 Box Jumps

20 Barbell Squat Jumps

10 Pull Ups

20 Push Ups

20 Air Squats

10 Hand Stand Push Ups

10 Ring Rows

Challenge athletes to complete as many workouts as possible in 5 minutes.

 

Wednesday, April 17, 2019

Pause Front Squat + 2 Front Squats

8 sets, building

Squat.  Pause in the bottom for three seconds.  Stand up.  Follow this with two more front squats performed at a regular tempo.

Three Position Snatch

5 sets

Perform a hang snatch from above the knee, below the knee, and at the ground.

Core

3 Rounds of:

10 Hollow Rocks

10 V-Ups

10 Sit Ups

10 second Hollow Hold

Rest 1 minute between rounds.

Game

Jack Jump Over the Candle Stick:  Inspired by the nursery rhyme where Jack is irresponsibly jumping over live flames, set up a series of obstacles that athletes must jump over.

 

 

Thursday, April 18, 2019

REST DAY!

 

Friday, April 19, 2019

Back Squats

6 sets of 3 Reps

Go heavy.  On the last set, be flexible with the reps.  Perform as many as possible.

2 Power Clean + 1 Jerk 

5 sets

Keep the weight on the bar light and focus on good form.

Clean Deadlifts (shrug at top)

5 sets of 3

Accessory/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.

 

Saturday, April 20, 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, April 21, 2019

REST DAY!

 

 

 

 

 

 

 

Week: April 8 to April 14

This is week 4 of 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, April 8, 2019

Back Squats

6 sets of 2

Warm up to a heavy weight.  Then perform 6 sets of 2 reps, adding weight each set if technique looks good.

Bulgarian Split Squats

3 sets of 10 reps

2-Part Snatch

5 reps

Begin with the bar on the ground.  Elevate the bar to the knees slowly (5-count up).  Then fluidly move into a snatch.  Throughout the movement, ensure that the athlete maintains proper positioning.

Core/Game

Plank Hold & Kettle Bell Swings: In a team of 2, accumulate 150 kettle bell swings.  Only one partner swings the kettle bell at a time.  The other partner must hold a plank position.  Partners may switch positions at any time.  The team that finishes first wins.

 

 

 

Tuesday, April 9, 2019

TIP OF THE WEEK: If you do not own jerk blocks, a great way to build strength in the jerk is through complexes such as the one below.  By placing 2 push presses in front of the jerk, the jerk feels heavier than it actually is.  In this way, a coach can make a light weight feel heavier, while still allowing an athlete to control the barbell back to their shoulders.

2 Push Press + 1 Jerk 

3 sets of 2, light to moderate weight

3 sets of 1, moderate to heavy weight

Clean & Jerk

Every 3 Minutes for 10 Intervals:

3 Cleans + 1 Jerk

Snatch Deadlifts (Shrug at the top)

5 sets of 3

Jump Training/Game

Squat Jump Challenge: Who can perform the most consecutive squat jumps?

Advanced athletes should perform the squat jumps with an empty barbell on their back.

 

 

Wednesday, April 10, 2019

Pause Front Squat + 2 Front Squats

8 sets, building

Squat.  Pause in the bottom for three seconds.  Stand up.  Follow this with two more front squats performed at a regular tempo.

Snatch

5 sets of 2

Warm up to a medium-heavy weight, and then perform five doubles.  Focus on excellent technique.

Conditioning

10-8-6-4-2

Strict Press

Strict Pull Ups

In the first round, perform 10 strict press and 10 strict pull ups.  In the second round, perform 8 of each movement, etc.

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.

 

 

Thursday, April 11, 2019

REST DAY!

 

Friday, April 12, 2019

Back Squats

Beginners: 5 sets of 5

Intermediate/Advanced:

3 reps at 70%

2 reps at 80%

1 rep at 85%

3 reps at 73%

2 reps at 83%

1 rep at 88%

3 reps at 75%

2 reps at 85%

1 rep at 90%

3 Hang Power Cleans & 1 Power Jerk

5 sets

Keep the weight on the bar light and focus on speed.

Clean Deadlifts (shrug at top)

5 sets of 3

Accessory/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.

 

Saturday, April 13, 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, April 14, 2019

REST DAY!

 

 

 

 

Week: April 1 to April 7

This is week 3 of 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, April 1, 2019

Back Squats

6 sets of 2

Warm up to a heavy weight.  Then perform 6 sets of 2 reps, adding weight each set if technique looks good.

Speed Back Squats

2 sets of 8

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

Snatch

Twenty 20’s

Every minute for twenty minutes perform one snatch.

Min 1-5: 70% of Max

Min 6-10: 75% of Max

Min 11-15: 80% of Max

Min 16-20: 85% of Max

The weights are light for most of the reps, so focus on excellent technique.

Core/Game

Egg Hunt:

Hide some plastic eggs around the gym.  Give athletes one minute to accumulate as many V-Ups as possible.  Athletes then have that many seconds to look for eggs.

V-Ups begin in a hollow hold . . .

 

. . . and end with the fingers extended toward the toes.

For example, if an athlete performs 20 V-Ups within the minute, she has 20 seconds to search.

Repeat until all of the eggs are found.

You can intensify this activity for your athletes by making the eggs really hard to find!

 

 

 

Tuesday, April 2, 2019

2 Push Press + 1 Jerk 

3 sets of 2, light to moderate weight

3 sets of 1, moderate to heavy weight

Clean & Jerk

Twenty in 30

Every 90 seconds for 20 intervals, perform 1 clean and jerk.

Min 1-5: 70% of Max

Min 6-10: 75% of Max

Min 11-15: 80% of Max

Min 16-20: 85% of Max

The weights are light for most of the reps, so focus on excellent technique.

No-Touch Clean Deadlifts (shrug at top)

5 x 5

Using a light weight, perform 5 clean deadlifts (clean grip, shrug at the top). Do not touch the floor between reps.  Rather, lower the bar to about 2 inches above the floor between reps.  Focus on maintaining proper positioning throughout the movement.

Core/Game

Partner Plank Drag

With only one athlete working at a time, a team of two athletes must perform 160 plank drags with a dumb bell.  Make the workout tougher for advanced athletes by using a heavier dumb bell.

 

Wednesday, April 3, 2019

Front Squats

Alternating Every Minute for 12 Minutes:

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

The weight on the barbell should be about 70% of the athlete’s back squat max.  This is a rigorous combination.  Stick with it.  You will not die.

Snatch

4 sets of 2

Warm up to a medium-heavy weight, and then perform four doubles.  Focus on excellent technique.

Jump Training

Every minute for 10 minutes, perform

10 Burpee Box Jump Overs

Snatch Grip High Pulls 

4 sets of 3 reps

Keep the weight on the bar low, and pull high.

Game

Wall Ball Throw Contest.  Who can keep the ball in the air the longest?

At the “Go” signal, all athletes begin throwing their weighted balls to a designated line on the wall.  Each wall ball throw begins in a squat.  Once an athlete drops his ball or stops throwing, he is out of the contest.  The athlete who continues throwing for the longest wins.

 

 

Thursday, April 4, 2019

REST DAY!

 

Friday, April 5, 2019

TIP OF THE WEEK: Try not to separate cleans from jerks.  When an athlete cleans a weight, he should also jerk it.  An athlete who trains this way will be more prepared for competition than an athlete who trains cleans and jerks as separate movements.

Back Squats

5 sets of 5

Warm up to a moderate weight.  Add weight each set if technique looks good.

2 Power Clean & Jerks

5 sets, building

Deficit Clean Deadlifts (shrug at top)

5 sets of 3

Stand on a 1-2 inch platform or weight plate.  Perform 5 sets of 3 clean grip deadlifts, shrugging at the top.

Accessory/Game

Overhead Lunge Duel.  

A pair of athlete holds weight plates overhead.  Taking turns, athletes perform 10 overhead lunges.  When not lunging, an athlete must still hold the weight overhead.  The first athlete to drop the weight plate from the overhead position loses.

This game conditions the legs and shoulders.

 

Saturday, April 6, 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, April 7, 2019

REST DAY!

 

 

Week: March 25 to March 31

This is week 2 of 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 25, 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

Push Press with Ten Dice:

Load a barbell with a light to moderate weight.  (An athlete should be able to perform 10-15 consecutive reps at the weight.)  Working in teams of 2, one partner rolls a set of 10 dice, and the other partner performs push presses.

The partner with the dice begins with all 10 dice in his hand.  At the “Go” signal, he rolls all 10 dice.  He quickly looks at the dice and decides which number he is going for.  (For example, if he has more 5s, he should choose to go for 5s.)  He sets all the dice with that number aside.  The partner keeps rolling dice until all 10 dice match.  At this point, he yells, “Tenzi,” and the partner performing push presses must stop.

The partners then trade places.  The winner is the person who performs the most push presses in 3 Rounds.

This game can be played with Tenzi dice or any other dice.

 

Tuesday, March 26, 2019

Push Press 

7 reps at a light weight

5 reps at a moderate weight

3 reps at a heavy weight

5 reps at a moderate weight

7 reps at a light weight

Today is all about volume with the shoulder exercises.  Use the reps in each to select an appropriate weight for the athlete.  The final rep of each set should be very difficult.

Clean & Jerk

5 sets of 2

Every 2.5 minutes, perform 2 clean and jerks.  Keep the weights in a moderate range, and focus on excellent technique.

Clean Deadlifts (shrug at top)

Every Minute for 9 Minutes:

Min 1: 5 Deadlifts (moderate weight)

Min 2: 3 Deadlifts (moderate to heavy weight)

Min 3: 1 Deadlift (heavy weight)

Core/Game

Slippery Pigs.  

Using furniture sliders under the feet, perform 1 minute each of:

Plank Walk

Reverse Plank Walk

Inchworms

Rest

–Repeat 3 times–

If you don’t own furniture sliders, you are missing out on one of the cheapest, most-effective pieces of exercise equipment.

 

Wednesday, March 27, 2019

Front Squats

5 sets of 2

Dumb bell Step Ups 

Every Minute for 5 Minutes,

12 dumb bell step ups

Stand next to a bench, stack of weight plates, or other sturdy platform. Holding a pair of dumb bells at your side, step up onto the bench 12 times.  Rest for the remainder of the minute.  Repeat 5 times.

Hang Snatch Above the Knee

4 sets of 2

Deadlift the barbell to the hips. Then, slowly lower the barbell (5-count down) to just above the knee.  Focus on keeping the barbell in the proper position throughout the movement.  Finish with an explosive hang snatch.

Snatch Grip Pulls 

4 sets of 3 reps

Game

Backward Ball Throw.

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

This game trains hip extension and leg strength.

 

 

Thursday, March 28, 2019

REST DAY!

 

Friday, March 29, 2019

Back Squats

5 sets of 5

Warm up to a moderate weight.  Add weight each set if technique looks good.

2 Power Cleans + 1 Jerk

5 sets, building

Accessory/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

Fold the papers and place in a jar.  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.

 

Saturday, March 30, 2019

TIP OF THE WEEK: Saturday work will be the same for the entire cycle–work up to a heavy single in each lift.  View each Saturday as an opportunity to prepare for competition. If an athlete becomes accustomed to performing a heavy single in both lifts on the same day, competition day will feel like a regular Saturday workout.  Develop a plan for warming up each lift.  You will take this plan into competition with you.  

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 31, 2019

REST DAY!

 

 

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!