2018 NEGIAA 2018 NEGIAA Champions Champions 7-1 1 Teaching the - PowerPoint PPT Presentation

The Foundation of the Program 2018 NEGIAA 2018 NEGIAA Champions Champions 7-1 1

Teaching the Beginning Lifter The Foundation of the Program is to Develop the young athlete Administration and AD Middle school 7 th & 8 th Grade mixed Gender Classes Objective Build the Foundation of Fundamentals, Discipline, TEAM, Work Ethic Athletic Development Model Exercises/Lift Progressions/ Program PUSH vs PULL HAVE FUN!!!! 2

Teaching the Beginning Lifter The Foundation of the Program Beliefs: Safety Number 1 Priority in the Weight room Technique Moves the Bar These are Movements not exercises Have your area organized and be aware of what is going on around you Birth Years and Months HAVE FUN!!!!! 3

Teaching the Beginning Lifter The Foundation of the Program Layout: Gender: Male & Female Mixed Classes Equipment 12 - 20 kg bars 21 – 15 kg bars 10 – Aluminum Bars PVC Pipes Weights - Bumpers 11 – Racks 170 kg 12 Set Self Standing Squats Racks 10 Sets Sorinex Adjustable Pull Blocks 4 - Benchs, Squat Racks, 45lb Power bars 24 Student Athletes per class 4

Teaching the Beginning Lifter The Foundation of the Program 5

Teaching the Beginning Lifter The Foundation of the Program Schedule: Class Time: 30 minutes Burgener Warm up Time Clock – 26 periods 50 sec. periods/ 10 sec to exchange/preperation 3 exercises 4 set * 2 Athletes Fall – Train 4 Days a week 1 Day of fun (Agility) Tag, Dodge Ball, Grab the flag Winter - 3 Days Weights, 2 days Foot work AM Workouts Mon, Tues, Thurs 7:00 – 7:40 6

Teaching the Beginning Lifter The Foundation of the Program Athletic Developmental Model 7

Teaching the Beginning Lifter The Foundation of the Program Athletic Developmental Model

Teaching the beginning Lifter The Foundation of the Program In a study conducted by the USOC, “The Path to Excellence: A View on the Athletic Development of U.S. Olympians Who Competed from 2000- 2012,” the USOC conducted surveys to determine factors that determine an athlete’s success (coaches, parents, friends, financial support, motives, etc.). The study concluded that 70.53% of Olympians considered themselves to be multisport athletes, and Olympians played on average three sports per year until the age of 14 and 2.2 sports per year from the age of 15-18. 9

Learn to Train Males 9-12 Females 8-11 Objectives:  Weightlifting movements can be taught with an emphasis on proper technique  Choose loads where the athlete can succeed rather than attempting near max lifts  During this age period, children are highly receptive to skill and technique training  Focus should still be on creating a well-rounded athlete (endurance and anaerobic training, strength, flexibility, power, agility and coordination  Set standards and expectations regarding behavior, fair play and etiquette Training:  Encourage participation in multiple sports and activities  Weightlifting training should be introduced approximately 2x per week for 45min-1hr  Other sporting activities should take place the other 3-5 days  Total Weightlifting Training Volume 100-150hrs per year

Train to Train Males 12-16 Females 11-15 Objectives:  Weightlifting training should include 3-4  Athletes will most likely experience “growth workouts spurts” which will change the biomechanics of per week ranging from 1-1.5hrs their technique, coaches must work to adapt to  Total Weightlifting Training Volume 300-400hrs the growing body per year  Focus should begin to shift to the nuances of the lifts (starting position, posture, receiving the bar) Competition: rather than the gross movement patterns   Competition should be introduced at this stage Assistance exercises should gradually be added to the program with an emphasis on competition procedures   Still concerned with creating a well-rounded Coaches should choose weights which set their athlete lifter up for success  Lifters at this stage should compete Training: 1-2 times per year  Encourage participation in multiple sports and  Youth Nationals activities.

Train to Compete Males 16-18 Females 15-18 Objectives:  Athletes may decide that Weightlifting is their  Focus of training revolves around peaking for preferred sport and the sport in which they would competition like to “specialize” in  Training programs should be progressive in  Continued development of the whole body with nature to help lifters adapt to the increasing strength, speed and flexibility is a must. work capacity  More periodized training takes place  Athletes must become aware of the critical Competition: elements of training and competing: peaking,  nutrition, muscle recovery, health habits, etc Coaches should choose competitions that fit into the overall goals of the athletes  Training: Focus should be on peaking for main  Athlete begins to specialize in weightlifting, but competitions may still cross train via other sports  Lifters at this stage should compete 4-5 times per  Weightlifting training should include 4 year workouts per week ranging from 1-2hrs   Youth and Junior Nationals Total Weightlifting Training Volume 400-500hrs per year

Teaching the beginning Lifter 6 th Grade 12-13 Years of age Program: February – 2 days per week PVC Bars & Aluminum Bars Burgener Warm Up Plate Squats Plate Split Squats Press Behind Push Press Behind Push ups Core 13

Teaching the beginning Lifter 7 th Grade 13 -14 Years of age Program: June – 3 days per week Aluminum Bars/ 10 & 15 KG Bars Remedial Exercises Over Head Squats Front Squats Power Snatch/ Snatch off blocks Power Clean/ Clean Off Blocks Pulls Off Blocks & Floor Press, Push Press, Power Jerk Romanian Dead Lift Lunges Push Ups & Core 14

Teaching the beginning Lifter Program: 8 th Grade 14 Years of age June – 3 days per week 15 & 20 Kg Bars Bench Press Remedial Exercises Romanian Dead Lift Over Head Squats Lunges Front Squats Push Ups & Core Power Snatch/ Snatch off blocks and Floor Power Clean/ Clean Off Blocks and Floor Pulls Off Blocks & Floor Press, Push Press, Power Jerk, Jerk (Switching Feet) 15

1 st STAGE 2 st STAGE 3 rd STAGE 4 th STAGE 5 th STAGE LIFT 6 weeks 6 weeks 6 weeks 6 weeks 6 weeks SNATCH  Overhead  Snatch Pull  Snatch Pull – at  Power snatch + Snatch Squat (p. pos) Blocks knee Blocks Overhead Squat  Start Position  Snatch High  Snatch Pull – Blocks  Lift-off Pull (p. pos) floor  Drop Sn Blocks  Power Snatch – Balance Power Snatch floor  (p. pos) Blocks Heave Sn Balance   Press Snatch balance CLEAN Front squat Clean Pull Clean Pull – at Power Clean + Clean      Start Position (p. pos) Blocks knee Blocks Front Squat  Lift-off  Clean High Pull  Clean Pull – (p. pos) Blocks floor  Power Clean  Power Clean – (p. pos) Blocks floor JERK  Start Position  Dip  Power Jerk  Foot work  Jerk (adjust from  Push Press  Clean & Jerk clean) Press 

Workout Example Middle School Mon 7 th Mon 8 th Tues 7 th Tues 8 th Thur7th Thur 8th Burg Warm up Burg Warm up Burg Warm up Burg Warm up Burg Warm up Burg Warm up Plate Squats Plate Squats Plate Squats Plate Squats Plate Squats Plate Squats Snatch Pull Hang Clean 4/5 Clean Pull Hang Snatch 4/5 Power Snatch P. Power Clean 4/4 (Teach Shrug) (Teach Elbows Pos. Alum. Bars UP & Out) Overhead Sqt Sn Pull 4/5 Lunges Body Wt. Front Squat 4/6 Front Squat 4/10 Front Squat 4/6 3/10 Bar Bar Press Behind Head Push Press 4/6 Start Position on RDL 3/8 Press Sn Grip Power Jerk 4/6 Jrk Grip Blocks Knee Bar/Teach Bar (Teach) Position 17

Workout Example High School MONDAY Tuesday WEDNESDAY THURSDAY FRIDAY BURGENER WARM BURGENER WARM UP BURGENER WARM UP BURGENER WARM UP Dynamic Warmup UP CL + FSQT + JERK Drop Snatch SNATCH Drop Snatch CLEANS + LOW BLOCKS Off Hi Blocks POWER JERKS Low @ Cedar Shoals Floor @ Hab POWER CLEANS HI BLOCKS Power Snatch + & POWER JERKS Low @ Cedar Shoals Hang Snatch Bench SNATCH PULL SNATCH PULLS Bench Racks SS ARM CURLS RDL SS ARM CURLS Sets 0f 10 GLUTE HAMS sets of 10 BENCH ALT DB INCLINE DB/ALT SQUATS + Reverse Hypers SS UPRIGHT ROW BOX JUMPS INCLINE DB/ALT Sets 0f 10 RING PULL UPS SS Bent Over rows Sets 0f 10 Bent Over Row RDL Back & Abs with Coach KB Snatch KB SWINGS + Press Ring Pull ups Ring Push Ups PULL UPS Reverse Hypers 18 Pull up TRICEP BANDS

Teaching the beginning Lifter Teaching the 1 st Pull? • Teaching Progressions of the Clean • 1 st PULL is it a PULL or PUSH • Three pressure points in the foot • Knee angle – Knees never stops moving • Pushing the knees back/feet into the floor • If you think you have pulled to high keep pulling • Angle of the back should not change through the knees/ nor should the angle of the hip in front 19

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Teaching the Beginning Lifter • Challenges • They are Middle Schooler’s – • They will give you what you demand • Frontal lobe • Teachable & Coachable • Flexibility • No Bad Habits to Break • Dependents • Want Love & Leadership • The are Children still 25