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

The Foundation of the Program

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2018 NEGIAA 2018 NEGIAA Champions Champions 7-1

The Foundation of the Program is to Develop the young athlete

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Administration and AD Middle school 7th & 8th 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!!!!

Teaching the Beginning Lifter

Teaching the Beginning Lifter

The Foundation of the Program

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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!!!!!

Teaching the Beginning Lifter

The Foundation of the Program

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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

Teaching the Beginning Lifter

The Foundation of the Program

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Teaching the Beginning Lifter

The Foundation of the Program

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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

Teaching the Beginning Lifter

The Foundation of the Program

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Athletic Developmental Model

Teaching the Beginning Lifter

The Foundation of the Program

Athletic Developmental Model

Teaching the beginning Lifter

The Foundation of the Program

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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

• f 14 and 2.2 sports per year from the age of 15-18.

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

Objectives:  Athletes will most likely experience “growth spurts” which will change the biomechanics of their technique, coaches must work to adapt to the growing body

 Focus should begin to shift to the nuances of the lifts (starting position, posture, receiving the bar) rather than the gross movement patterns  Assistance exercises should gradually be added to the program  Still concerned with creating a well-rounded athlete

Training:

 Encourage participation in multiple sports and activities.

 Weightlifting training should include 3-4 workouts per week ranging from 1-1.5hrs

 Total Weightlifting Training Volume 300-400hrs per year

Competition:

 Competition should be introduced at this stage with an emphasis on competition procedures

 Coaches should choose weights which set their lifter up for success

 Lifters at this stage should compete 1-2 times per year  Youth Nationals

Train to Train

Males 12-16 Females 11-15

Train to Compete

Males 16-18 Females 15-18

Objectives:

 Athletes may decide that Weightlifting is their preferred sport and the sport in which they would like to “specialize” in  Continued development of the whole body with strength, speed and flexibility is a must.  More periodized training takes place  Athletes must become aware of the critical elements of training and competing: peaking, nutrition, muscle recovery, health habits, etc

Training:

 Athlete begins to specialize in weightlifting, but may still cross train via other sports  Weightlifting training should include 4 workouts per week ranging from 1-2hrs  Total Weightlifting Training Volume 400-500hrs per year  Focus of training revolves around peaking for competition  Training programs should be progressive in nature to help lifters adapt to the increasing work capacity

Competition:

 Coaches should choose competitions that fit into the overall goals of the athletes  Focus should be on peaking for main competitions  Lifters at this stage should compete 4-5 times per year  Youth and Junior Nationals

Teaching the beginning Lifter

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6th Grade 12-13 Years of age 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

Program:

Teaching the beginning Lifter

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7th Grade 13 -14 Years of age 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

Program:

Teaching the beginning Lifter

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8th Grade 14 Years of age June – 3 days per week 15 & 20 Kg Bars Remedial Exercises Over Head Squats Front Squats 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) Bench Press Romanian Dead Lift Lunges Push Ups & Core

Program:

LIFT 1st STAGE 6 weeks 2st STAGE 6 weeks 3rd STAGE 6 weeks 4th STAGE 6 weeks 5th STAGE 6 weeks

SNATCH

• Overhead

Squat

• Start Position
• Lift-off
• Snatch Pull

(p. pos) Blocks

• Snatch High

Pull (p. pos) Blocks

• Power Snatch

(p. pos) Blocks

• Press Snatch

balance

• Snatch Pull – at

knee Blocks

• Snatch Pull –

floor

• Power Snatch –

floor

• Heave Sn Balance
• Power snatch +

Overhead Squat Blocks

• Drop Sn

Balance Snatch

CLEAN

• Front squat
• Start Position
• Lift-off
• Clean Pull

(p. pos) Blocks

• Clean High Pull

(p. pos) Blocks

• Power Clean

(p. pos) Blocks

• Clean Pull – at

knee Blocks

• Clean Pull –

floor

• Power Clean –

floor

• Power Clean +

Front Squat Clean

JERK

• Start Position

(adjust from clean)

• Press
• Dip
• Push Press
• Power Jerk
• Foot work
• Jerk
• Clean & Jerk

Workout Example Middle School

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Mon 7th Mon 8th Tues 7th Tues 8th Thur7th Thur 8th Burg Warm up Plate Squats Burg Warm up Plate Squats Burg Warm up Plate Squats Burg Warm up Plate Squats Burg Warm up Plate Squats Burg Warm up Plate Squats Snatch Pull Hang (Teach Shrug) Clean 4/5 Clean Pull Hang (Teach Elbows UP & Out) Snatch 4/5 Power Snatch P.

• Pos. Alum. Bars

Power Clean 4/4 Overhead Sqt 3/10 Bar Sn Pull 4/5 Lunges Body Wt. Front Squat 4/6 Front Squat 4/10 Bar Front Squat 4/6 Press Behind Head Jrk Grip Bar (Teach) Push Press 4/6 Start Position on Blocks Knee Position RDL 3/8 Press Sn Grip Bar/Teach Power Jerk 4/6

Workout Example High School

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WEDNESDAY

BURGENER WARM UP CL + FSQT + JERK LOW BLOCKS Low @ Cedar Shoals SNATCH PULLS GLUTE HAMS Reverse Hypers RING PULL UPS Back & Abs with Coach

MONDAY

BURGENER WARM UP CLEANS + POWER JERKS HI BLOCKS Low @ Cedar Shoals SNATCH PULL SQUATS + BOX JUMPS RDL Ring Pull ups Reverse Hypers

Tuesday

BURGENER WARM UP SNATCH Off Hi Blocks Floor @ Hab Bench SS ARM CURLS Sets 0f 10 INCLINE DB/ALT SS UPRIGHT ROW Sets 0f 10 Bent Over Row KB SWINGS + Press PULL UPS TRICEP BANDS

THURSDAY

BURGENER WARM UP Drop Snatch Power Snatch + Hang Snatch Bench Racks SS ARM CURLS sets of 10 INCLINE DB/ALT SS Bent Over rows Sets 0f 10 KB Snatch Ring Push Ups Pull up

FRIDAY

Dynamic Warmup Drop Snatch POWER CLEANS & POWER JERKS RDL BENCH ALT DB

Teaching the beginning Lifter

• Teaching Progressions of the Clean
• 1st 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

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Teaching the 1st Pull?

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Teaching the Beginning Lifter

• Challenges
• They are Middle Schooler’s

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• Frontal lobe
• Flexibility
• Dependents
• The are Children still

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• They will give you what you demand
• Teachable & Coachable
• No Bad Habits to Break
• Want Love & Leadership

Questions to ask yourself

• 1. Objective-
• Why are we doing this exercise
• What is its purpose for the athlete
• How will help the athlete
• Explosive power, Injury Reduction, Increase

Flexibility, Continual Growth

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Teaching the Beginning Lifter

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Leadership

Chop Wood Carry Water