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Weightlifting Strength Training Spring 2019



This spring we plan to continue to use our Weightlifting 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.

The general structure for each class is as follows:

0. Skill Transfer Exercises

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

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

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

Progressions for each specific movements are as follows:

0. Skill Transfer Exercise For The Snatch

Snatch-Grip Push Press 3 sets of 3 reps
Overhead Squat 3 sets of 3 reps
Heaving Snatch Balance 3 sets of 3 reps
Drop Snatch 3 sets of 3 reps
Snatch Balance 3 sets of 3 reps
*increase the load on the barbell as appropriate

1. Snatch - Based on Weightlifting Level

W Band Good Morning 3x10, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

WI Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

Y Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

YI Overhead Squat 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YII Overhead Squat 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YIII Overhead Squat 3x5, Hang Power Snatch 3x5
IM: Glute Smash 3x30s L/R

O Overhead Squat 3x5, Hang Power Snatch 3x5
IM: Side-to-Side Squat 3x10

OI Overhead Squat 3x5, Hang Power Snatch 3x5
IM: Side-to-Side Squat 3x10

OII Overhead Squat 3x5, Hang Power Snatch 3x5
IM: Side-to-Side Squat 3x10

OIII Overhead Squat 3x5, Hang Power Snatch 3x5
IM: Speed-Skater Squat 3x5 L/R

B Hang Power Snatch 3x3, Power Snatch 3x3
IM: Speed-Skater Squat 3x5 L/R

BI Hang Power Snatch 3x3, Power Snatch 3x3
IM: Speed-Skater Squat 3x5 L/R

BII Hang Power Snatch 3x3, Power Snatch 3x3
IM: Hawaiin Squat 3x5 L/R

BIII Power Snatch 3x3, Squat Snatch 3x3
IM: Hawaiin Squat 3x5 L/R

P+ As Guided By Coach


2. Jerk- Based on Upper Body Push Level

W
Dumbbell Press 3x10, Push-up 3x10
IM: Overgrip Dislocates 3x15

WI
Dumbbell Press 3x10, Push-up 3x10
IM: Supine Floor Handstand Flexion Hold w/ plate 3x30s

Y
Dumbbell Press 3x10+, Push-up 3x10
IM: Supine Floor Handstand Flexion Hold w/ plate 3x30s

YI
DB Push Press 3x10, DB Push Jerk 3x10, DB Split Jerk 3x10
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

YII
DB Push Press 3x10, DB Push Jerk 3x5, DB Split Jerk 3x5
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

YIII
DB Push Press 3x10, DB Push Jerk 3x5, DB Split Jerk 3x5
IM: Prone Floor Handstand Flexion Hold w/ db's 3x30s

O
DB Split Jerk 3x5, Split Jerk 3x3
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OI
DB Split Jerk 3x5, Split Jerk 3x3
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OII
DB Split Jerk 3x5, Split Jerk 3x3
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

OIII
DB Split Jerk 3x5, Split Jerk 3x3
IM: Prone Floor Handstand Flexion Reps w/ db's 3x15

B
DB Split Jerk 3x5, Split Jerk 3x3
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BI
DB Split Jerk 3x5, Split Jerk 3x3
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BII
Behind the Neck Split Jerk + Press from Split 3x5+5, Split Jerk 3x3
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

BIII
Behind the Neck Split Jerk + Press from Split 3x5+5, Split Jerk 3x3
IM: Seated Shoulder Flexion Hold w/ Plate 3x30s

P+ As Guided By Coach
 
*all sets from the floor :)


3. Clean - Based on Weightlifting Level

W
Band Good Morning 3x10, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

WI
Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

Y
Band Good Morning 3x20, Kettlebell Deadlift 3x10
IM: Pigeon Stretch 3x30s L/R

YI
Deadlift 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YII
Deadlift 3x10, Russian Kettlebell Swing 3x20+
IM: Glute Smash 3x30s L/R

YIII
Hang Power Clean 3x5, Deadlift 3x5
IM: Glute Smash 3x30s L/R

O
Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OI
Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OII
Hang Power Clean 3x5, Deadlift 3x5
IM: Side-to-Side Squat 3x10

OIII
Hang Power Clean 3x5, Deadlift 3x5
IM: Speed-Skater Squat 3x5 L/R

B
Hang Power Clean 3x3, Power Clean 3x3
IM: Speed-Skater Squat 3x5 L/R

BI
Hang Power Clean 3x3, Power Clean 3x3
IM: Speed-Skater Squat 3x5 L/R

BII
Hang Power Clean 3x3, Power Clean 3x3,
IM: Hawaiin Squat 3x5 L/R

BIII
Power Clean 3x3, Squat Clean 3x3
IM: Hawaiin Squat 3x5 L/R

P+
As Guided By Coach

 
 



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 Banded Good Mornings and Deadlifts, 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. 

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

See you in class!


 

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