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Weightlifting Strength Training Fall 2018



This fall we plan to continue to use our Weightlifitng Strength Training class to develop explosive hip drive, speed, coordination and functional flexibility.

The main reason we introduce the classic weightlifting movements in our training practice is to assess and develop explosive hip drive, speed, coordination and functional flexibility.
 

In every Weightlifitng Strength Training group class, we will focus on improving the following types of movements:

Breaking these movements down more specifically, we will be focused on the following exercises and their associated progressions:

  • Hang Dumbbell Snatch
  • Hang Power Snatch
  • Overhead Squat
  • Squat Snatch
  • Russian Kettlebell Swing
  • Hang Power Clean
  • Front Squat
  • Power Clean
  • Squat Clean
  • Dumbbell Press
  • Press
  • Push Press
  • Push Jerk
  • Split Jerk

We have chosen to focus on these movements in particular because they help to establish basic, athletic hip extension as well as developing elements of rhythm, coordination, elbow speed, transferable hip drive patterns, and overall athleticism.



The structure for each training session is as follows:

1a. Snatch
1b. Integrated Mobility for the Snatch

2a. Clean
2b. Integrated Mobility for the Clean

3a. Jerk
3b. Integrated Mobility for the Jerk

More specifically, your Snatch movement, sets, and reps scheme will be determined by your Weightlifting level:

 

Snatch - Based on Weightlifting Level

Y

Hang Dumbbell Snatch 5 sets of 10 L + 10 R

YI

Hang Dumbbell Snatch 3 sets of 10 L + 10 R, then 2 sets of 5 L + 5 R

YII

Hang Dumbbell Snatch 3 sets of 10 L + 10 R, then 2 sets of 5 L + 5 R

YIII

Hang Power Snatch + Overhead Squat 5 sets of 5+3

O

Hang Power Snatch + Overhead Squat 5 sets of 5+3

OI

Hang Power Snatch + Overhead Squat 5 sets of 5+3

OII

Hang Power Snatch + Overhead Squat 5 sets of 5+3

OIII

Power Snatch + Overhead Squat 5 sets of 3+3

B

Power Snatch + Overhead Squat 5 sets of 3+3

BI

Power Snatch + Overhead Squat 5 sets of 3+1

BII

Power Snatch + Overhead Squat 5 sets of 3+1

BIII

Squat Snatch 5 sets of 3

P

Squat Snatch 8 sets of 2

PI

Squat Snatch 10 sets of 1

PII+

As Guided By Coach



 
Your Clean movement, sets, and reps scheme will be determined by your Weightlifting level:

 

Clean - Based on Weightlifting Level

Y

Russian Kettlebell Swing 5 sets of 10

YI

Russian Kettlebell Swing 3 sets of 10, then 2 sets of 5

YII

Russian Kettlebell Swing 3 sets of 10, then 2 sets of 5

YIII

Hang Power Clean + Front Squat 5 sets of 5+3

O

Hang Power Clean + Front Squat 5 sets of 5+3

OI

Hang Power Clean + Front Squat 5 sets of 5+3

OII

Hang Power Clean + Front Squat 5 sets of 5+3

OIII

Power Clean + Front Squat 5 sets of 3+3

B

Power Clean + Front Squat 5 sets of 3+3

BI

Power Clean + Front Squat 5 sets of 3+1

BII

Power Clean + Front Squat 5 sets of 3+1

BIII

Squat Clean 5 sets of 3

P

Squat Clean 8 sets of 2

PI

Squat Clean 10 sets of 1

PII

Squat Clean & Split Jerk 5 sets of 3

PIII+

As Guided By Coach

 
 

Your Jerk movement, sets, and reps scheme will be determined by your Upper Body Push level:

 

Jerk - Based On Upper Body Push Level *all sets from the floor

W

Dumbbell Press 3 sets of 10 reps

WI

Dumbbell Press 3 sets of 10 reps

Y

Dumbbell Press 3 sets of 10 reps

YI

Press 3 sets of 10 reps

YII

Press 3 sets of 10 reps

YIII

Push Press 3 sets of 10 reps

O

Push Press 3 sets of 10 reps

OI

Push Press 3 sets of 10 reps

OII

Push Jerk 5 sets of 5 reps

OIII

Push Jerk 5 sets of 5 reps

B

Push Jerk 5 sets of 5 reps

BI

Push Jerk 5 sets of 3 reps

BII

Push Jerk 5 sets of 3 reps

BIII

Split Jerk 5 sets of 3 reps

P

Split Jerk 8 sets of 2 reps

PI

Split Jerk 10 sets of 1 rep

PII+

As Guided By Coach

 


It is important to remember that in addition to progressive strength work, we will also focus on developing functional mobility as we develop our weightlifting ability. 

Integrated Mobility work performed before and/or after each working set of strength work help to develop and maintain healthy connective tissues and serve to help keep us injury and pain free.





Just as with our Barbell Strength Training group classes, we will continue to attempt to progressively add weight to our lifts weekly.

Some weeks adding just a little weight will be plenty, some weeks this will feel light, and some weeks an increase in weight will not be appropriate.

It is important to remember that our first goal is to establish basic, athletic hip extension.

For example, our Clean progression starts with Russian Kettlebell Swings, which are not demanding technically but require proper hip extension and good foundational movement patterns.

Next comes the Hang Power Clean, which introduces the element of rhythm, coordination, elbow speed, transferable hip drive patterns, and overall athleticism.

After demonstrating competence here, you can move to a heavy single Power Clean from the ground, furthering your experience in generating power through an explosive single rep, applicable coordination, and elbow speed.

Progress from BLUE III to PURPLE is transformative, and shifts the focus to Snatch and Clean & Jerk. Technique work develops the foundational neurological elements required for success with your weightlifting total.


As you have read by now, our Weightlifting Strength Training class will continue to help you develop explosive hip drive, speed, coordination and functional flexibility.

If you stay consistent and set reasonable goals, good things will happen.

See you in class!


 

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