Club Weightlifting/ Sports Power Coach Level 1 Licence

CLUB WEIGHTLIFTING/
SPORTS POWER COACH LEVEL 1

LICENCE
TRAINING PROGRAM MANUAL
Club Weightlifting / Sports Power Coach Level 1 Training Program
Jones/Keelan 2005
This work is copyright. Apart from any uses as permitted under the Copyright Act 1968, no part of this
publication may be reproduced by any process without written permission from the authors (Jones/Keelan).
Requests and enquiries concerning reproduction should be addressed to:
Mr. Lyn Jones
3 Mokare Street
Ngunnawal ACT 2913
For general enquiries regarding the Australian Weightlifting Federation
Tel: (03) 9815 3306
Fax:(03) 9815 3307
Email: ozweights@bigpond.com
Page 1
Table of Contents
UNIT 1 TEACHING PRINCIPLES.................................................................................................. 3
UNIT 2 SAFETY PRINCIPLES ...................................................................................................... 5
UNIT 3 WARM UP AND STRETCHING......................................................................................... 7
UNIT 4 BASIC LIFTS ................................................................................................................... 10
UNIT 5 POWER CLEAN .............................................................................................................. 21
UNIT 6 POWER SNATCH ........................................................................................................... 25
UNIT 7 JERK PROGRESSION EXERCISES .............................................................................. 28
UNIT 8 SNATCH PROGRESSION EXERCISES ......................................................................... 31
UNIT 9 COMPETITION LIFTS ..................................................................................................... 35
UNIT 10 PROGRESSIVE RESISTANCE PRINCIPLES............................................................... 38
UNIT 11 TRAINING PROGRAMS................................................................................................ 40
UNIT 12 BEGINNERS COMPETITIONS ..................................................................................... 46
UNIT 13 POWER PRODUCTION FOR SPORT .......................................................................... 48
REFERENCES ............................................................................................................................... 54
Page 2
UNIT 1 TEACHING PRINCIPLES

Coaches, to an extent may be compared to teachers. Principles shared by both include creating a positive
learning environment, conveying information and generating meaningful and result producing activities.
Facilities, Equipment and Organisation

Initially, the coach has to work within the given special parameters and make use of equipment, which is
available. The coach must maximise this given situation while enforcing the organisational safety measures
discussed in Chapter 1. As time goes by, improvements and additions can be made to create an optimal
training environment. Other guidelines, which should be followed, can include the following:
Arranging the lifting platforms in an efficient manner for effective coaching. Doing so enables the coach to
see the lifters and vice-versa.
Distractions should be removed from the training area and certainly where lifters are receiving initial lifting
instructions. Loud music, talking amongst lifters, horseplay and similar distractions will have a detrimental
effect on communication and performance.
Economy of verbal instruction is most important and getting the group working successfully at lifting weights
with a minimal delay will produce enormous dividends.
Establish a command-response reaction to the group. The coach should quickly gather the athletes and
conduct a group warm up and stretching session. The coach should lead this session not only by quick, brief
descriptions of the activities but also by demonstration. This warm up session should be well planned,
vigorous and last approximately 5 8 minutes.
Following the warm up the arrangement of athletes into effective training units will have a major effect on
safety, enjoyment and progress. Grouping athletes with similar abilities typically has positive results.
Groups containing three athletes per barbell are ideal. This particular grouping allows for ease in the case of
spotting with certain exercises and the work to rest ratio is optimal.
Once the personal safety rules, individual gym rules and organisational rules have been established the
coach can move onto lifting instruction. A well tried procedure is to:
NAME THE EXERCISE / PURPOSE OF EXERCISE
-
Tell the group the name of the exercise/lift to be performed the parts of the body it will stress.
SILENT DEMONSTRATION
-
Demonstrate the lift/exercise either personally or by using a video or another person so all can see.
Initially, do not give any instruction; just let the group observe what has to be done.
TALKING DEMONSTRATION
-
Follow this demonstration without description, with another demonstration explaining the key points of
practice performance of
the movement e.g. starting position action finish.
GROUP ACTIVITY
-
One member of each group should perform the exercise while the other two members pay attention or
spot if necessary.
Page 3

COACHING / PROVIDE FEEDBACK
-
While each group member takes turns at the movement the coach should move around all the groups
giving individual coaching and support. This basic format of instruction has many variations but, for the
beginning coach, gives a structured well proven procedure. It also builds confidence and control for the
coach. This command response type of instruction will, in given time, build a positive relationship
between the coach and the lifters. This method of coaching will eventually give way to a more relaxed
mode of instruction.
Effective Description
Many beginner coaches, in their enthusiasm to convey their knowledge, can very easily over-elaborate their
description of movements by the use of anatomical terms, scientific jargon and other technical language.
Keep it simple, e.g. when introducing the Front Squat, avoid this approach. This Progressive Resistance
Exercise is termed the Front Squat. It provides a taxing overload to the activated muscle groups of the
quadriceps and gluteals. Were learning it not only as a method of increasing your force production and
hypertrophy in these large muscle groups but, also as a method of ensuring strength and confidence in the
receiving position for the initial movement of the second competitive lift
By this time the group will probably be half asleep and the other half will be day dreaming. The same
information can be given by saying This lift is called the Front Squat. It strengthens the muscles of the legs
and hips and will help you in the Power Clean. This is really all the information the groups needs. When
giving instructions, it is important to be brief.
Voice
Experienced coaches use their voice as an extremely valuable coaching aid. Varying the volume, speed and
pitch depending on the situation, e.g. Pull the bar FAST would be an executive command and the
command would be short, sharp and with emphasis on the executive action. In contrast, move slowly into
the deep squat would be said in a much softer, slower tone, explaining the slow speed of the movement.
With experience this voice control becomes automatic but initially it must be thought about and developed.
Reinforcement and encouragement
Nothing puts beginners off more than being told, Dont do this or dont do that or emphasising what they are
doing wrong. Be a positive coach and coach with positive reinforcement Do this and do that is more
encouraging and builds more confidence for the beginner. Put emphasis on what they are doing correctly.
Praise brings far more results than criticism. Remember, beginners will initially find themselves in an
unfamiliar, insecure activity situation and their confidence and self-esteem needs building and
encouragement if they are to get any enjoyment and satisfaction from weightlifting.
Page 4
UNIT 2 SAFETY PRINCIPLES

Weightlifting, believe it or not, is one of the safest sports. See Fig. 1 Hamil 1993 who lists injuries in school
sports. The incidence of serious injury is rare, but when injury does occur, it tends to be in the province of
the unsupervised beginner. However, in most cases we are not talking about serious injury problems.
Through correct recognition of problem areas and good organisation, equipment maintenance and above all
good coaching, the majority of injury risk can be eliminated.
Safety in weightlifting can be considered in two broadly overlapping areas - Personal and
Equipment/Organisational.
PERSONAL
Discipline:
Insist on good behaviour. No horseplay etc.

Ensure while not lifting participants are aware of others who are
Do not allow lifters to train alone
Ensure spotters are used correctly where required
Teach correct spotting techniques
Limit attempts for early beginners
Insist on correct warm-up/stretching/warm-down
Technique:
Teach correct, mechanically sound body positions while lifting

Teach correct breathing
Teach beginners how to miss correctly
Use low resistance when new skills are being learned
Progress resistance steadily no big jumps
Progress resistance at each individuals own rate
EQUIPMENT/ORGANISATIONAL:
Athlete
Ensure correct footwear

Ensure correct, suitable clothing
Teach correct hand care
Medical
Have first aid kit available plus antiseptic and disinfectant

Have ice available for injury treatment
Have emergency withdrawal procedures established
Equipment
Ensure platforms are well spaced out

Ensure lifting surfaces are non-slip, firm and level
Ensure barbells are evenly loaded and unloaded and collars used
Ensure squat racks and other apparatus are stable and pins in good order
Ensure an adequate supply of magnesium carbonate chalk
Ensure discs are not left lying around on platforms or lifting area
Ensure bars are straight and revolve easily
Try to reduce draughts in the gym especially in cold weather
Page 5
The photograph below depicts some situations that are unsafe in a gym
setting. How many can you identify?
NATIONAL STRENGTH AND CONDITIONING ASSOCIATION

YOUTH RESISTANCE TRAINING:
POSITION STATEMENT PAPER AND LITERATURE REVIEW
1. A properly designed and supervised resistance training program is safe for children
2. A properly designed and supervised resistance training program can increase the strength of
children.
3. A properly designed and supervised resistance training program can help to enhance the
motor fitness skills and sports performance of children.
4. A properly designed and supervised resistance training program can held to prevent injuries in
youth sports and recreational activities.
5. A properly designed and supervised resistance training program can help to improve the
psychosocial well being of children.
6. A properly designed and supervised resistance training program can enhance the overall
health of children.
SPORTS INJURIES
Injuries per 100 participant hours in school sports
Rugby (UK)
1.920
Basketball (Denmark)
Rugby (AUS)
1.480
Track and Field (UK)
Basketball (UK)
1.030
Fives (UK)
Rugby (SA)
0.700
Physical Education (UK)
Track and Field (USA)
0.570
Football (USA)
Soccer (Denmark)
0.560
Soccer (UK)
Handball (Denmark)
0.410
Tennis (UK)
Cross Country (UK)
0.370
Badminton (UK)
0.300
0.260
0.210
0.180
0.100
0.100
0.070
0.050
Gymnastics (USA)
Basketball (USA)
Weight Training (UK)
Powerlifting (USA)
Weightlifting (UK)
Tennis (USA)
Volleyball (USA)
0.044
0.030
0.0035
0.0027
0.0017
0.001
0.001
Page 6
UNIT 3 WARM UP AND STRETCHING

Physiological Aspects
A thorough warm up of the body, which increases circulation, blood and muscle temperature followed by an
appropriate stretching routine should improve performance through the following mechanisms:
1. Increased rate and strength of muscle contraction
2. Increased muscle contraction through related movements
3. Improved cardiovascular and respiratory efficiency, e.g. the adaptation of the heart to exercise stress
is improved and likewise oxygen delivery to working muscles also benefits
4. Reducing the possibility of injury through increased muscle elasticity and improved range of joint
motion. This is particularly important for the development of skill efficiency in weightlifting and sports
power movements.
It is of great importance to emphasise that stretching routines must follow a thorough warm up of the muscle
groups, which surround the joint complex to be stretched and never precede the warm up. Cold muscles,
ligaments and tendons injure easily and stretching them before they are warm can produce stretching
induced injuries.
General Warm Up
This should involve exercising the major muscle groups of the body under light or minimal loading, e.g. arms
circling, step ups, running on the spot, jumping jacks, free squats, forward bends, trunk rotations etc.
Stationary bicycles and skipping can also be used.
If there is greater space available than in the traditional gymnasium then a myriad of other activities can also
be introduced. Also if more than one individual is warming up then there are many partner activities that can
be included.
Page 7
Specific Warm Up
This relates to warm up activities that are specific to the weightlifting/sports power movements being planned
for the training session. These activities are normally carried out before each lift/exercise by initially using
much lighter weights than will finally be used and gradually increasing the weight, set by set, until the
maximum weight for the workout is reached. Specific warm up should always follow general warm up and
appropriate stretching.
Stretching
There are four recognised forms of stretching:
1. Static
2. Ballistic
3. PNF (Proprioceptive Neuromuscular Facilitation)
4. Dynamic
Static stretching, an effective and popular technique involves passively stretching a given set of muscle
groups by placing them in a maximal position of stretch and holding this position for six to twenty seconds.
The term maximal position of stretch means stretch to the point of moderate discomfort.
Ballistic stretching aims to achieve increased ranges of motion around a joint by repetitive, bouncing
motions. This form of stretching, while considered effective has been virtually abandoned by most coaches
because the series of pulls and/or jerks on the resistant muscle tissue can cause minute tears and scarring
of the tissue.
Page 8

PNF (Proprioceptive Neuromuscular Facilitation) is a form of stretching which combines static stretching
and muscle contraction. One disadvantage of many forms of this method is that they require the assistance
of a partner.
PNF method
a) To perform this method of stretching, a joint is flexed or extended such as to put a set of muscle
groups in a maximal position of stretch, i.e. in a static stretch position. The muscle groups are then
contracted strongly against immovable resistance provided by a partner. This isometric contraction is
held for six seconds.
b) The muscle is then relaxed and then put into a position of maximal stretch. The partner assists in
this stretching by providing gentle force.
This procedure is repeated several times. The range of movement in the position of maximal stretch should
gradually increase within certain limits. This stretching should never be violent or jerky.
Dynamic stretching uses sports specific movements that are functionally based to prepare the body for
movement. Each movement acts to move the joint through its range of motion quickly yet fluently, providing
little resistance to the ends of movement range. This form of stretching focuses on developing flexibility in
movements associated with the sport, while also improving balance, co-ordination, proprioception and speed
of movement. Additionally, dynamic stretching raises core temperature, while providing a non-forceful
rhythmic elastic stretch of the musculotendinous unit. This form of stretching is best understood by
demonstration and will be covered in this way during the course.
While static, ballistic and PNF stretching can be shown to increase the range of joint movement in varying
degrees, recent research has identified some problems with the timing of these procedures. The previous
research supported the use of static and PNF stretching primarily as an injury preventative measure prior to
training and competition. However, recently findings are coming to light that question their efficacy in power
and strength performance. Evidence has emerged that shows a decrease in power and strength levels if
preceded by the aforementioned stretching techniques. While the exact mechanism or mechanisms
responsible for this decrease have not been identified, the decrease is a reality.
These recent findings do not mean that static and PNF stretching should not be used, rather that the timing
of the activities is crucial. These stretches should not be used immediately prior to a workout or competition
if maximum strength and power are requirements of the sport.
Page 9
UNIT 4 BASIC LIFTS

When introducing young people to weightlifting, it is important to have them working in a success orientated
environment. By firstly teaching exercises with a relatively low skill element we can initially get familiarity
with the barbell, establish safe training practices and strengthen the muscles of the body in ranges of
movement required for efficient weightlifting. Also not to be forgotten , too, is that people attracted to
weightlifting and making the initial decision to try the sport want to as quickly as possible lift some weights.
With this in mind, it is difficult to justify spending the first few training sessions in general physical training to
prepare athletes for weightlifting, however sound in theory this may be.
For most beginners, starting all the basic lifts with just the empty bar is a good principle, while they learn the
movement pattern in good balance. For some even this resistance might be too much and a lighter exercise
bar or even a broomstick is enough. The coach must make this judgment and by so doing will ensure initial
and future success. The resistance can be gradually and progressively increased as feeling for the
movement develops.
FRONT SQUAT
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Squatting Position
Bar across front of shoulders
Develop muscles of the lower body.
Develop strength and balance for the clean.
This lift is not only an excellent developer of the muscles which extend the knee and hip but also develops
strength and balance in what will become the receiving position for the clean section of the clean and jerk.
Before proceeding with learning the front squat, lifters should be tested as to their ability to perform a full
squat with upright trunk while keeping their entire foot in contact with the platform. To do this test, lifters
should place their feet, slightly wider then hip width apart, turn the toes out, set the trunk in an upright
position and by bending and pushing the knees out and forward over the toes, move down into the full squat
position. If lifters can handle this position with no problem then they can move on to learning the front squat.
If, however, they find that initially they can only move down into the squat by raising their heels and squatting
on their toes then they are not ready and some adjustments must be made. For lifters in difficulty, some
form of support under the heels will almost certainly remedy the problem. This support can be a pair of metal
lifting plates (suggest 5kg plates) or a piece of wood or, indeed, wearing shoes or boots with a large solid
heel. Eventually, most lifters mobility in this squat position will be improved and the supports can be
eliminated.
Before moving on to the Front Squat, all lifters should warm up their squat position with or without heel
supports by performing repetition free squats.
In the Front Squat the barbell is taken from squat racks as shown in photo 1. Barbell is gripped evenly with a
slightly wider than shoulder width grip. The barbell should rest on the upper chest and shoulders. By
pushing the elbows up and inward, the shoulders and chest form a rack on which the barbell can rest. The
lifters feet are in line, with the body held rigid under the bar in the racks as shown. The legs are extended
and the barbell lifted from the squat racks (photo 2). The lifter steps back and assumes the standing position
as shown in photo 3. It is wise when initially learning this exercise to have spotters standing in on either side
of the barbell to ensure safety. However, one of the advantages of learning the front squat before the Back
Squat is that in case of problems, the lifter can very easily and safely drop the barbell from the chest back to
the platform with no injury risk.
Page 10
The starting position as shown in photo 1, is very important. It shows the lifter has places their feet wider
than hip width apart and turned the toes out. The barbell is resting on the shoulders and upper chest with
their elbows pushed up to ensure a stable position, The lifters takes a deep breath and holds it while
keeping the chest high throughout the movement. Then by bending the legs the lifter moves down into a full
squat as shown in photo 4 and 5. The knees are pushed forward and the trunk remains upright. From this
low position , the lifters straightens the legs and returns to the starting position, Once there the lifter
breathes out and then re-sets for further repetitions. Once a set of repetitions is completed, the barbell is
replaced on the squat rack. The reason the lifter backs out with the weight initially, is so that when the set is
completed and fatigue has set in, the lifter can walk forward, which is much easier, to replace the barbell.
Page 11
PRESS BEHIND NECK JERK GRIP
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Slightly wider than shoulder width.

Pulling Position
Bar across back of shoulders
Develop muscles of the upper body.
Develop balance and confidence with weights overhead.
This lift is an excellent developer of arm and shoulder strength, encourages the development of balance and
awareness of holding weights overhead. The press from behind the neck is learned initially as its movement
path is vertically up from the shoulders to arms length and the lifter as long as the head is kept aligned
with the body is not worried about hitting the head, or moving the head away from the path of the bar. It is
an initial exercise also for developing the strength for the jerk.
The lifter takes the barbell from the racks (photo 6) into the starting position shown photo 7. The width of
grip is slightly wider then shoulder width and the barbell rests on the shoulders and not the neck of the lifter.
Before beginning the movement the lifter takes a deep breath, filling the lungs. This breath is held until the
barbell is at arms length, when the lifter breathes out steadily. From this starting position with an inflated
chest, the lifter pushes the barbell steadily overhead by extending the arms, as shown in photo 8, until the
barbell reaches arms length as shown in photo 9. The lifter makes sure their elbows are fully extended or
locked before exhaling and lowering the barbell steadily to the starting position.
9
8
Page 12
PRESS BEHIND NECK SNATCH GRIP
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Squatting Position
Develop muscles of the upper body in preparation for the Snatch
This lift is performed in exactly the same way as the jerk grip press behind neck. The only difference is the
width of the grip (shown in photo 10 and 11), which in this lift is the same as the lifter will use when they learn
to Power Snatch and Snatch. The width of grip is much wider for the snatch in comparison to the jerk and
consequently puts stress on the shoulder joint and shoulder girdle in a unique way. This makes the snatch
grip press behind neck an essential tool in conditioning and strengthening these areas for beginners so that
they can successfully learn to snatch. The reason a wide grip is used will be explained.
10
11
Determining the Width of Grip for the Snatch

As a guide to young lifters learning the snatch and using the relevant exercises to develop the skill and
strength to perform the snatch the following may be useful. All lifters use a wide grip in the snatch as the
wider the grip the less distance the lifter has to pull the bar from the platform to receive it at arms length.
However, the width of the grip an individual will use will be governed by many factors which include:
1.
2.
3.
4.
5.
6.
7.
Dimension of the barbell

The bar must be able to clear the lifters head
Wrist discomfort when holding the bar overhead.
Strength of shoulders and arms
General comfort and balance in the low receiving position,
Grip problems
Arm Length
Two methods of assessing the width have been found to equally give good results.
12
Page 13
13

a) Using an elbow to elbow width grip as shown in photo 12 and 13.
b) Have the lifter extend one arm directly to the side, with the hand making a fist and measure the distance
from the opposite shoulder to the edge of the fist, as shown in photo 14. This distance is an appropriate
guide for hand placement for snatch related exercises (photos 15 and 16).
14
14
15
16
Once the grip width has been determined, the performance of the lift, including the breathing, is identical to
the jerk grip press behind neck.
BACK SQUAT
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Slightly wider than Shoulder width

Squatting Position
Develop strength in the muscles of the lower body
This is one of the key exercises in weightlifting for developing great strength in legs and hips. It is not as lift
specific as the Front Squat, but can be considered a basic strength exercise for weightlifting. Once the
Front Squat has been mastered, the Back Squat becomes easy to learn. Once again, the barbell is taken
from a squat rack, but the barbell is now supported by the shoulders and upper back, after being grasped by
the hands in a slightly wider then shoulder width grip. It is important to draw the shoulders back, causing the
muscles of the shoulders to contract and bunch up. The barbell is supported by these muscles and does
not rest on the vertebrae (shown in photo 17).
Page 14
17
The lifter steps back from the racks to the starting position shown in photo 18. Once again , the feet are set
slightly wider then hip width apart and toes turned out. The lifter takes a deep breath, holds it and keeping
the chest up and the trunk upright, moves down , as shown in photo 19, into its full squat, as shown in photo
20. From this position, the legs are straightened and the lifter returns to the starting position and breathes
out. The lifter then gets set for further repetitions.
18
19
20
Normally heavier weights can be handled in the Back Squat in comparison to the Front Squat.
Page 15
CLEAN AND SNATCH GRIP DEAD LIFTS
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean or Snatch Grip

Pulling Position for Clean or Snatch
Bar on platform; lifter in Clean or Snatch start position
Develop muscles of the lower body
Develop strength and balance for the clean
Clean Grip Dead Lifts

For these lifts, a barbell, which has been loaded with the biggest diameter discs, must be used. This does
not mean the heaviest discs the 25kg discs just the largest diameter. This can mean anything from 2.5kg
up. This biggest disc diameter is necessary to get the bar to optimum height from the platform. The lifter
approaches the barbell and places their feet hip width apart under the centre of the bar. The bar is gripped,
palms down, with a slightly wider then shoulder width grip. The knees are bent and the hips lowered so that
the lifter assumes the stance shown photos 21 and 22. Setting the back so that it is flat and even arched to
some degree, is very important. Taking a deep breath and holding it will help this process. The arms are
straight with the elbows rotated out, the head is in alignment with the body and lifter looks straight ahead.
This is the starting position.
21
22
Maintaining the back position and full chest the lifter begins the lift by extending the legs bringing the barbell
to roughly knee height, see photos 23 and 24. From this position the hips begin to extend (photo 25) until
the lifter is standing upright as shown in photo 26. Once the barbell is fixed in this finishing position the lifter
may breath out. The back is kept set and the barbell is then lowered under control to the platform for more
repetitions. Throughout the lift the arms are kept straight and the lifter should be encouraged to feel
pressure throughout the soles of the feet.
23
24
Page 16
25
26
Snatch Grip Dead Lift

This lift is essentially the same as the Clean Grip Dead Lift. The only difference being that the lifter here
uses the wider snatch grip. Because of the wide grip, the stance of the lifter at the start will be slightly
different. See photo 27. The lifter once again, begins the lift by leg extension bringing the barbell to roughly
knee height and then extends the hip until an upright stance is reached. This is the finish position. Once
again the barbell is then lowered under control to the platform while maintaining a set back.
27
HOOK GRIP
To ensure the firmest possible non-slip grip on the barbell when doing dead lifts and indeed many other lifts
as will be mentioned later, all weightlifters use the hook grip. This entails holding the thumb with the index
and forefingers once the bar has been grasped, as shown in photos 28 and 29. This hook grip should be
taught early and although initially it will give some discomfort to the thumb joints, this problem will pass and
the grip will become an integral part of the lifters technique.
28
Page 17
28
29
WAIST EXERCISES
The importance of strengthening the waist area cannot be overemphasised, as this core strength is integral
in stabilising the body so that maximum force can be exerted safely. There are many excellent exercises for
this region and there are many muscle groups involved. Some of the most effective are described as
follows:
Back Raises
For this exercise a special bench can be used or an ordinary exercise bench with a partner anchoring the
lower legs of the participant. This activity works the erector spinae muscles of the back and also the
hamstrings and gluteals. It can be progressively overloaded by holding weightlifting discs on the shoulders.
Photo 30 shows the starting position on the special bench apparatus, with the hips on the bench and the
lower legs fixed by the anchoring device. In this position the lower back is rounded. From this curled
position the trunk is gradually extended as the torso is raised to the finishing position shown in photo 31.
Breathe in on the way up and out on the way down.
30
31
Crunch sit up
This exercise works the muscles of the abdominal region, mainly the rectus abdominous. The starting
position is shown in photo 32. The participant lies down on a mat or padded bench and draws the feet up as
close to the hips as possible. This helps to cut out the action of the hip flexors and focuses most of the
stress on the abdominals. A partner acts as an anchor for the feet. The participant places their hands
behind their ears and curls up into the position shown in photo 33. The exercise can be progressively
overloaded by holding barbell discs across the upper chest. Breathing out as the trunk is curled up and in as
it is lowered.
32
33
Page 18

Jack knife sit ups
This is an exercise for the abdominal area and also for the hip flexors. The participant begins by lying down
on a mat or padded bench as shown in photo 34. The participant then simultaneously sits up and raises legs
as shown in photo 35. The back is rounded as the participant sits up too fully activate the abdominal
muscles. It is difficult to progressively overload this exercise. Breathing is out as the legs and trunk are
raised and in as they are lowered.
34
35
Page 19

Hanging Leg Raises
This exercise strengthens the abdominal muscles and hip flexors. It has the secondary benefit of mobilising
the sacro-iliac joint in the back and decompressing the vertebral joints and discs. The starting position is
shown in photo 36. The participant hangs from a horizontal bar using a shoulder width grip. The knees are
then drawn up into the chest and the back rounded until the finishing position as shown in photo 37 is
reached. The knees are then lowered into the starting position. The breathing is out as the knees come up
and in as they lower. Overloading can be introduced by holding medicine balls between feet.
36
37
38
Page 20
UNIT 5 POWER CLEAN

This lift is fundamental to weightlifting as it initiates the development of explosively pulling the barbell
correctly. It is introduced in progressive stages and the core lift is initially broken down into easily learned
parts.
Part 1- Grip and stance
Hand Position
Feet Placement
Purpose of Exercise
Clean Grip
Pulling Position
To understand where the hands and feet should be at the start of a
clean/related exercise
This is exactly the same as the clean grip dead lift, which has already been learned. The hook grip is used in
all parts of learning the power clean. So the bar is gripped palms down with a hook grip and slightly wider
than shoulder width hand spacing. The feet are about hip width apart and most people find a more
comfortable position if the toes are turned slightly out.
Part 2 - Jumping with unloaded barbell
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Pulling Position
Bar at hip height
To understand the explosive component of a power clean
This is to get the participant the idea that essentially the power clean is an explosive jump. The participant
grasps the bar, as described above and stands upright with the bar against the thighs and arms straight,
photo 39. The chest is inflated and the back set while the bar is lowered to about mid-thigh level while
bending the knees. The trunk is kept fairly upright. From this position the participant jumps vertically and as
explosively as possible. The arms are kept straight and the bar is controlled so that a vertical path is
followed, photo 40. The landing should be controlled. Initially there can be some balance problems but with
practice these can be eliminated.
39
Page 21
40

Part 3- Power clean from mid-thigh
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Pulling Position > Squatting Position
Bar at hip height
Focus participant on achieving the clean receiving position.
To reinforce the explosive component on the power clean
The participant grasps a lightly loaded barbell, as described above and dead lifts it into the starting position
as shown in photo 41. The knees are then unlocked and the chest inflated while the back is set. Moving
from the hips, the bar is lowered until it touches mid-way down the thigh as shown in photo 42. The
participant then extends the body upward in a vigorous jumping movement. Shrugging the shoulders and
keeping the arms straight and rotated out while rising on to the balls of the feet as shown in photo 43. From
this position the participant lowers the body swiftly under the bar by bending the legs and rotating the elbows
fixing the bar on the shoulders and clavicle as shown in photo 44. This is called the clean receiving position.
The participant then stands upright, breathes, re-sets the chest and back and then lowers the barbell to the
starting position under control ready to repeat the process for the required repetitions. Once the participant
becomes familiar with the skill and movement and in performing the lift to the coachs satisfaction, the weight
can be increased.
41
43
42
44
Page 22

Part 4 Power Clean from Knee
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Pulling position > Squatting Position
Bar at hip height
Power clean technique progression
Develop a strong posture for the power clean/clean.
Once the participant can perform the Power Clean from mid-thigh the coach can then progress the
participant on to the next stage. From the starting position, photo 41, the participant now lowers the bar to
knee height while still moving from the hips and keeping the chest inflated and the back set tight. The
shoulders move forward and over the bar as the bar is lowered. See photo 45. From this position the
participant extends the body and legs as before in a jumping motion, and pulls the bar into the receiving
position. In its flight, the bar should scrape along the thighs. Once this movement is being done well the
participant can be progressed to the next stage.
45
Part 5 - Power Clean from below the knee
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Pulling Position > Receiving Position
Bar at hip height
Power clean technique progression
In this progression the participant lowers the barbell from the starting position in photo 41, steadily to the
position shown in photo 46, the legs have to bend more to allow the bar to be lowered to below the knee as
shown. Once again, from here the barbell is pulled into the receiving position by extending the body and
legs upward and allowing the bar to scrape the thighs. Some time should be spent on training on this stage
before the final progression.
46
Page 23

Part 6- Power Clean from platform
Clean Grip
Bar at hip height bar on the platform
To become accustom with normal power clean/clean starting position
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
This has been the ultimate aim of the previous progressions. Once again initially the participant starts with
the bar as shown in photo 41, and then lowers the barbell by moving from the hips and bending the legs until
the discs of the barbell touch the platform. It is very important to keep the chest inflated and the back set
tight throughout. As soon as the discs touch, the bar is pulled into the receiving position as before. Very
soon, as the participant becomes familiar with the movement, starting position as shown in photo 41 can be
abandoned and replaced by the starting position shown in photo 47. This means that the barbell will be lifted
directly from the platform. It must be emphasised that the participant when adopting this new starting
position must ensure the correct foot position, grip, arms rotated out, chest inflated and back set before
lifting.
47
Page 24
UNIT 6 POWER SNATCH

This lift should be taught after the Power Clean has been learned. By then the concept and skill of pulling
the bar will be reasonably entrenched and make learning the skills of this lift somewhat easier. Once again,
though, the lift is taught in progressive stages.
Part 1 - Grip and Stance
Hand Position
Feet Placement
Purpose of Exercise
Snatch Grip
Pulling Position
To understand where the hands and feet should be at the start of a
snatch /related exercise
This is exactly the same as for the Snatch Grip Dead Lift, which has already been learned. The hook grip is
used throughout the stages of learning the lift. So the bar is gripped, palms down, with the snatch width
already learned. The feet are once again about hip width apart with toes turned slightly out. The chest in
inflated and the back is set.
Part 2 - Power Snatch from mid-thigh
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Bar at hip height
To understand the explosive component of a snatch clean
The bar is dead lifted into the starting position shown in photo 49. The legs are then unlocked and the bar
lowered until it touches the thighs as shown in photo 50. The body and legs are then extended violently in a
jumping motion, shrugging the shoulders and rising up onto the balls of the feet as shown in photo 51. So
much force is exerted on the barbell that it continues to rise up as the participant lowers the body vertically
by bending the knees and receives the barbell at arms length above the head as shown in photo 52. This is
the receiving position for the power snatch. The participant then stands erect into the finishing position. The
barbell is then lowered under control, back to the starting position for further repetitions.
Once this movement becomes familiar and the lift is being performed with confidence, the coach can advise
that the weight can be gradually increased.
49
Page 25
50
51
52
Part 3 Power Snatch from knee
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Bar at hip height
Power Snatch technique progression
Develop a strong posture for the power snatch/snatch.
This next progression follows the pattern of the power clean. The starting position is assumed and the bar
now lowered to the height of the knee, moving from the hips and unlocking the knees. The shoulders will
move forward over the bar, see photo 53. From this position the bar is lifted as before to arms length above
the head, allowing the bar to brush the thighs.
53
Page 26

Part 4- Power Snatch from below knee height
Snatch Grip
Bar at hip height
Power snatch technique progression
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
This progression is done similarly to the one preceding. The only differences being that the bar is lowered to
below knee height and the legs bent a little more, see photo 54. To initiate the upward movement of the bar,
the legs must extend first bringing the knees back so that they do not block the bars upward movement.
The bar is then allowed to brush up the thighs and is lifted to arms length above the head as before.
54
Part 5- Power Snatch from Platform
Snatch Grip
Bar at hip height > bar on the platform
To become accustom with normal power snatch/snatch starting
position
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
This is the Power Snatch proper and although, initially, it is best to start as before in the starting position
shown in photo 49 and then lower the barbell until the discs touch the platform before lifting it to overhead,
very soon the participant will be able to assume the new starting position as shown in photo 55. From this
starting position it is important that the correct grip and stance are ensured before lifting. The bar, hook
gripped evenly with snatch width grip. Feet hip width apart, toes turned out, legs bent, back set and chest
inflated. The elbows should be rotated out and the shoulders should be over and in advance of the bar.
From this position the barbell is pulled up explosively allowing the bar to brush the thighs and caught in the
receiving position overhead.
This lift, although important in learning the snatch competition lift, is also used extensively by weightlifters
and athletes in other sports as a power and strength builder.
55
Page 27
UNIT 7 JERK PROGRESSION EXERCISES

For all these progressions the grip width, stance and breathing are the same as for the Press Behind Neck
with Jerk grip already learned.
1. Push Press Behind Neck
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Jerk Grip
Pulling position
To become accustom to involving the legs in lifting a weight over head
The lifter will be familiar from their basic exercises with the Press Behind Neck with Jerk Grip. Taking the
barbell from the squat racks, the lifter assumes the starting position for Press Behind Neck. Instead of just
pushing the barbell up with the arms, the lifter now bends the legs as shown in photo 57 and then straightens
them violently, photo 58, so as to drive or heave the barbell up from the shoulders, finishing the movement
by pressing the barbell to arms length as shown in photo 59. Once the movement is learned, the lifter
should immediately be able to handle more weight than they can press behind the neck. It is essential to
keep the trunk vertical and chest high in all phases of this movement.
57
58
59
Page 28

2. Push Press
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Jerk Grip
Pulling Position
To emphasise the upward drive component of the jerk.
To focus on vertical trunk position.
All overhead jerk work so far has been done from behind the neck as the line of action to the receiving
position is more direct and also these movements ensure a vertical trunk position which is essential to future
jerking success. However, the competition Clean and Jerk mandates that the barbell will be lifted from the
chest and shoulders and not behind the neck. With this in mind, we must now move our lifter on
progressively to handle weights from this position. The lifter will be familiar with holding weights at the
shoulders from all the front squatting work they have done. So the lifter takes the barbell from the squat rack
as for the front squat with the bar held on shoulders and front of chest. Foot width should be narrower than
for the front squat. The head position becomes very important as the barbell is going to travel from the chest
and shoulders up and over the head, it is essential that the lifter be taught as he/she breathes in prior to the
movement, that they pull in their chin to make the path of the bar unobstructed and as vertical as possible.
Once they have set themselves in this way in this starting position, keeping the trunk upright the lifter dips
and bends the knees as shown in photo 60. The lifter then extends their legs driving the bar vertically as
high as possible as shown in photo 61. From this position the lifter extends the arms and presses the bar to
arms length as shown in photo 62. The lifter then lowers the barbell to the starting position breathes and resets for the next repetition.
60
61
62
Page 29

3. Power Jerk behind Neck
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Jerk Grip
Develop the coordination required to perform a jerk
Once the lifter is handling the Push Press from Behind Neck with success, they can be progressed on to the
Power Jerk Behind Neck. The starting position is the same as is the initial dip and drive from the legs. The
barbell is driven up as before but, instead of finally pressing the barbell to arms length the lifter re-bends their
legs and catches the barbell at arms length as shown in photo 63. The feet should slide outwards slightly
to receive the bar This is a dynamic powerful movement which requires correct timing to ensure success.
63
4. Power Jerk
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Develop the stability and coordination required to perform a jerk
Once the lifter can handle the Push Press competently, they can progress to the Power Jerk. This is the
same as the Power Jerk Behind Neck, except the bar is held on the front of the shoulders. From this
previous starting position the lifter dips and drives the barbell up as before, rebending the legs to catch the
bar at arms length, as shown in photo 63. The lifter then extends the legs until standing upright. Once
learned, heavier weights can be handled in this movement than in Push Press.
Page 30
UNIT 8 SNATCH PROGRESSION EXERCISES

The competition snatch lift the first lift in competition is a very fast explosive movement requiring balance
and flexibility. By learning the lift using these progression exercises these qualities will develop and enhance
a success orientated learning environment.
1. Overhead Squat
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Receiving Position
Bar held overhead with
To develop confidence, strength and stability in the low snatch
receiving position
The lifter takes a barbell from the squat rack with a snatch width grip barbell resting on the shoulders and
upper back as for the snatch grip press behind neck. The lifter spaces the feet apart as for the performance
of the Front Squat. The barbell is pressed from behind the head to locked arms as shown in photo 64. This
is the starting position. The lifter takes a deep breath and holds it throughout the movement. The back is set
and the lifter slowly moves down by bending the legs as shown in photo 65. The lifter continues to move
down into a full squat position as shown in photo 66. This is the receiving position for the snatch. The lifter
then stands upright into the starting position and breathes out before setting for a further repetition.
It is important to move steadily in this important exercise. Controlling the barbell and feeling the movement
and developing confidence in the low receiving position. Once mastered, the weight handled can gradually
be increased. Whenever doing this exercise, it is always good policy to have spotters standing in as balance
is a key ingredient in successful performance.
64
65
66
Page 31

2. Pressing Snatch Balance
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Receiving Position
To develop the coordination
performing the snatch
to receive the bar overhead when
Once lifters are handling the Overhead Squat with confidence, they can move on to the next progression in
learning the snatch the pressing snatch balance.
The lifter takes the barbell from the squat racks and moves to the starting position shown in photo 67. Feet
are placed as for squatting, grip on the bar is snatch width. The lifter takes a deep breath and holds it. The
lifter then pushes up against the barbell as in press behind the neck, but instead of moving the barbell up,
they push down as shown in photo 68. The lifter keeps pushing steadily until they reach the full squat
position, see photo 69.
This exercise develops that feel and skill of moving down under the weight and keeping control and
balance.
68
67
69
Page 32

3. Heave Pressing Snatch Balance
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Receiving Position
Develop confidence with the dynamic nature of receiving a snatch
Once the lifter is handling the Pressing Snatch Balance with confidence the coach can move them on to the
next progression which aims to add dynamism and speed into the movement pattern which is essential as
moving into the receiving position in the snatch is one of the fastest movements in all sports.
The lifter takes the weight into the starting position as shown for the previous exercise, photo 67. Instead
now of just pressing the bar, the lifter first bends their legs photo 70 and then extends them driving the
barbell up with the same vigour as in a jerk movement. It is essential to keep the trunk upright in this
movement. As this occurs, the lifter moves as fast as possible into the full squat receiving position photo 69.
It is possible to work up to heavy weights in this movement and this will build strength, confidence and skill in
moving into the snatch receiving position.
70
4. Snatch Balance
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Pulling Position Receiving Position
To become accustom to moving the feet from pulling to receiving
positions.
To build confidence with moving under and receiving a snatch
The final progression in this teaching/learning sequence is the complete Snatch Balance. To perform this ,
the lifter once again assumes the starting position as for the previous three movements. However, instead of
placing their feet into the squat position they place them in the pulling position which in all cases will be
narrower than the squat. As in the Heave Pressing Snatch Balance, the lifter dips and drives the bar up as
shown in photo 70, the lifter then jumps their feet out into the squat position, photos 71 and 72 and moves as
quickly as possible into the low receiving position photo 69. As the lifter moves down the they should
develop the feeling of pushing up or punching up against the barbell. This action should not result in the
barbell moving up, but rather accelerating their descent into the receiving position. Spotters, of course, are
essential for this fast dynamic movement.
Page 33
71
72
Lifters can eventually use really heavy weights in this exercise. Whereas exercises 1 3 in this learning
progression are only used for as long as it takes to develop the skills to move on to the next stage, this final
movement, the Snatch Balance, can become a regular inclusion in the training programs of lifters, even
advanced lifters. Most experienced lifters can always develop the skill and strength to enable them to use
weights in this movement which are more than their personal record snatch. This builds great confidence in
moving under and fixing heavy snatches in the receiving position.
As an advanced progression, not to be used with beginners, Snatch Balance can also be performed with the
barbell being held on the chest and shoulders in the starting position.
Page 34
UNIT 9 COMPETITION LIFTS

Having completed a program of basic lifts and progression exercises the beginner should now be at a stage
where the competition lifts can be successfully and safely learned. The muscle groups to be used in
weightlifting have been strengthened in the correct movement ranges. The joint complexes have also been
mobilised to allow the beginner to confidently move into the various positions needed for successful
weightlifting. Now all that is needed is to combine several of the already learned movements to produce the
skills of the competition lifts with the exception of the split of the feet for the jerk. This will be addressed
first.
1. Footwork for the split
Hand Position
Feet Placement
Purpose of Exercise
Hands on hips
Pulling Position
To become familiar with the footwork required to perform and recover
from a split jerk.
This movement of the feet to facilitate the jerk should be learned and rehearsed initially without any loading.
The beginner places the feet in line, hip width apart, with toes turned slightly out as shown in photo 73.
Keeping the feet flat and the trunk upright the lifter bends the legs, as shown in photo 74, then vigorously
extends them in a jumping motion (photo 75) while splitting the legs fore and aft as shown in photo 76 and
77.
As can be seen in photo 77, in the split, both legs bend at the knees. The leading leg bends most while the
trailing leg just unlocks. The foot position is important, the entire foot of the leading leg is in touch with the
platform while only the ball of the foot of the trailing leg is in contact. As can be seen too this foot action
lowers the trunk.
Recovering correctly from this position is very important and must be practiced. The leading leg extends
until almost straight and then the foot is stepped back half the distance of the split. The trailing foot is then
stepped forward into line.
73
Page 35
74
75
76
77
2. Power Jerk to Split Jerk

Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Pulling Position Spilt Jerk Receiving Position
To combine previously learned skills to execute and become confident
with the competition jerk technique.
The beginner is now familiar with the power jerk and the footwork for the split. Combining them effectively
will produce the competition jerk. As for the power jerk, the barbell is taken from the racks across the chest.
The chest is kept inflated and the lifter sets up as for the power jerk. Keeping both feet flat of the platform
and the trunk upright the legs are rapidly bend and extended and the barbell is driven up vertically as
previously learnt. The feet are then split fore and aft, as in the foot drill and the bar received at arms length
as shown in photo 78. While holding the barbell overhead the feet are recovered as in the foot drill. Leading
foot first then trailing.
78
Page 36

3. Combining Power Clean and Front Squat
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Clean Grip
Bar on the platform
with the competition clean technique
Initially the beginner Power Cleans the barbell, moves the feet out into the squatting stance, then front
squats with the bar. When comfortable with this combination, instead of moving the feet after power
cleaning, the feet are jumped out as the bar is received at the shoulders followed by the front squat. The
beginner then attempts to speed the whole thing up and receives the bar in a deeper and deeper squat until
the competition clean is achieved.
4. Adding the Jerk
Hand Position
Starting Position
Purpose of Exercise
Clean Grip
Bar on the platform
To become accustomed to combining the clean with the jerk
Once the beginner is cleaning the barbell well, then the jerk can be added. However, on recovery from the
squat the feet must be moved into the starting stance for the jerk, which is narrower than for squatting. The
breathing must be emphasised. Inflating the lungs and keeping them inflated until the recovery from the
squat. Then the beginner breathes out, breathes in again after the feet are moved and sets the chest for the
jerk. The chest is kept inflated until the bar is lowered from overhead. This is the competition Clean and
Jerk in which the most weight can be lifted overhead. In competition the Snatch is competed on first followed
by the Clean and Jerk.
5. Combining Power Snatch and Snatch Balance
Hand Position
Feet Placement
Starting Position
Purpose of Exercise
Snatch Grip
Bar on the platform
with the competition snatch technique
Initially the beginner will power snatch the barbell, move the feet into the squatting position and then
overhead squat the bar. However, familiarity with the Snatch Balance will soon enable jumping the feet apart
while receiving the bar overhead and moving down into the squat as one fluid movement. This essentially is
the competition snatch.
Page 37
UNIT 10 PROGRESSIVE RESISTANCE PRINCIPLES

All resistance training is designed to stress the body in such a way as to produce a beneficial adaptation to
show an increase in the amount of force that can be produced and the rate at which this force can be
produced. However, the coach must be very careful as to the amount of stress being applied as it can
produce three reactions.
1. Insufficient stress no progress.
2. Too much stress injury or exhaustion no progress.
3. Optimum stress ongoing progress.
Obviously 3 is the scenario every coach wants to produce.
Progressive Overload
If we stress or overload the body with a limited amount of work, it will accommodate and adapt to it over time.
This commensurate amount of work for the individual will depend on many things such as age, experience,
current strength and endurance levels, genetic potential etc., and the experienced coach will learn to make
assessments quickly. However, for the beginning coach who has not yet developed these skills the
watchword is to initiate work at a low level and increase steadily over time until an acceptable level of stress
is reached.
Once the body has shown adaptation to the initial stress, the stress should be increased by a small amount
until further adaptation develops. In resistance training the stress or overload can be easily varied by
increasing the weight on the barbell. Initially gradually and progressively increasing the weights lifted will
produce rapid improvement. However within time this system gradually begins to suffer from the law of
diminishing returns and more sophisticated methods of weight increase will be used.
Repetitions and Sets
In resistance training it has been found that lifting a given weight a number of times in succession produces
fatigue in the muscles being used and a commensurate level of stress develops. The successive lifts are
normally called repetitions (reps). For example a lifter might Front Squat 80kg for 5 repetitions. This means
that the lifts are done continuously with no or minimal rest between. After performing this group of repetitions
a rest is taken during which the body recovers from the fatigue produced. This normally takes 3 4 minutes.
Then another group or series of groups of repetitions are performed producing added stress. These groups
of repetitions are called sets. It has been found in resistance training that the best way to produce
stress/overload on muscles is by doing several sets of repetitions of a given lift or exercise. The
stress/overload on the muscles so produced will, after sufficient rest, recuperation and nutrition, produce an
adaptation, which will eventually allow a greater weight to be lifted for the given number of sets and
repetitions. Once again the progressive increase of the weight to be lifted will produce the ability to increase
force production.
Studies of muscle fibre type and energy systems have shown that varying the number of repetitions per set
can produce different qualities. The ability to produce force increase will result from all systems to a degree,
but specifics will vary. The three main qualities that can be emphasised and produce are
Strength and Power
Hypertrophy (Increase in muscle size)
Strength Endurance
Page 38

The repetition continuum shown below shows the number of repetitions per set required to produce these
qualities.
1 rep/set
6 reps/set
Strength/Power
12 reps/set
Hypertrophy
20 reps/set
Strength Endurance
Coaches often use a form of weightlifting shorthand when writing training programs for their charges and it
is as well for beginning coaches to familiarise themselves with this procedure.
E.g. Power Clean 60 70 80 85 x 2
3 3 3 3
This means that the lifter will, after warm-up, perform the following training:
Power Clean : 60kg for 3 reps, Rest, 70kg for 3 reps, Rest, 80kg for 3 reps, Rest, 85kg for 3 reps, Rest, 85kg
for 3 reps.
So it can been seen that the resistance begins at 60kg and is increased by 10kg/set for two sets and 5kg for
two more sets.
Program Compilation Principles
Once a lifter has mastered the skills of initially, the Basic Lifts, a planned training program should be
introduced. This is important for many reasons e.g.
It ensures that the lifter works at the learned lifts
It allows the coach to control the amount of resistance used
It ensures that the coach can introduce progressive overload to ensure ongoing progress.
In instils in the lifter a disciplined approach to training.
It allows the coach to introduce progressions and new lifts into the program at the correct time for
the lifters development.
Ultimately, when considering ongoing progress: TO FAIL TO PLAN IS TO PLAN TO FAIL.

To ensure continuing improvement encompassing technique, skill, strength, power, speed, mobility and
conditioning enhancement, a training plan is essential. Unfortunately, especially with beginners, every plan
of progressive overload weightlifting will work to some extent. This can lull beginning coaches into a false
sense of their own abilities and knowledge. However, to produce optimum ongoing progress, a training plan
should be adopted based on accepted and proven principles of skill and technique development, progressive
overload, body mechanics, safety and general physical training.
In putting together a daily training program of lifts and exercises the following principles should be borne in
mind:
1. Always warm-up thoroughly
2. Include lifts and exercises demanding high skill levels early in the training session.
3. Include these high skill faster movements before the slower strength building lifts.
4. Try to alternate pulling and pushing movements where possible.
5. Put waist exercises at the end of the program when other lifts are finished.
6. Try to include a competitive lift or lift related exercise, an overhead or jerk related exercise, a leg
strengthening lift, at least one waist exercise and some general conditioning exercise in each
training session.
7. With beginners, try to give a variety of lifts and exercises, with not many sets in each.
Page 39
UNIT 11 TRAINING PROGRAMS

Initially with beginners, their first training program should consist of the Basic Lifts outlined in Unit 3.
Although the skills for these lifts are relatively simple, for beginners it is a quantum leap into the learning
process of weightlifting. Coaches must be careful to realise that beginners using new movements fatigue
easily and the amount of training should be limited.
It is especially difficult, initially, to gauge the amount of weight a beginner can safely handle. This difficulty
becomes even more acute when the higher skilled lifts, e.g. Power Clean, Power Snatch, Snatch Balance,
competitions lifts etc. are introduced. The coach should start beginners with very low resistance, maybe the
empty bar or even a broomstick for very young beginners and increase the load progressively set by set,
until either the technique starts to break down or the proposed number of repetitions cannot be completed.
Basic Lifts Program
For our Basic Lifts, as we are endeavouring to produce strength increases, the repetitions per set should be
5 and the number of sets 4. The progression should be a simple pyramid of increasing the resistance each
set.
E.g. Front Squat
20
5
30
5
40
5
50
5
Stop
On lifts like squats and dead lifts, because they use large, powerful muscles, more weight can be lifted than
in the overhead presses. Also the increases per set can be larger. In the overhead lifts a 2.5kg increase
can be quite taxing.
Using our training program compilation principles, the initial training program can be formulated into two daily
workouts. The number of training days per week also has an effect and initially two workouts per week will
suffice but very soon three should be able to be handled with no problems. Beginners should endeavour to
have at least one day off between workouts.
Day 1 (Program A)
Day 2 (Program B)
Front Squat
Clean Grip Dead Lift
Press Behind Neck Jerk Grip
Back Hyperextensions
Medicine Ball Throws
Back Squat
Snatch Grip Dead Lift
Press Behind Neck Snatch Grip
Crunch Sit Ups
Standing Broad Jumps
All lifts and exercises to be done 4 sets of 5 reps. When the beginner is handling the 2 workouts per week
easily, then they can be stepped up to 3 per week alternating A and B programs.
When the beginner is able to handle the three per week workouts with gradually increased resistance for
about 3 to 4 weeks, then the Power Clean, Power Snatch and Jerk progressions can be introduced and
developed.
Weekly Workouts
A
1. Power Clean/mid-thigh
2. Press B. Neck/jerk grip
3. Front Squat
4. Back Hypers
5. Medicine Ball Throws
B
Power Snatch/mid-thigh
Press B. Neck/snatch grip
Back Squat
Crunch Sit Up
Standing Broad Jump
C
Power Clean/knee
Push Press B. Neck
Front Squat
Dead Lift
Hanging Leg Raise
On the higher skill lifts i.e. lifts 1 and 2 in the daily workout, three reps per set should be used and five sets.
The coach must ensure that once technique starts to deteriorate indicating that the resistance is probably
too much the lift should be stopped.
The progressions for Power Clean, Power Snatch and Jerks can be changed and worked through on the
coachs judgement until the workouts resemble the following and include the Snatch progression exercises.
Page 40

A
1. Power Clean
2. Power Jerk B. Neck
3. Front Squat
4. Back Hypers
5. Medicine Ball Throws
B
Power Snatch
Power Jerk
Back Squat
Crunch Sit Up
Broad Jumps
C
Power Clean
Overhead Squat
Front Squat
Dead Lift
Hanging Leg Raise
So it can be seen that while lifts 3, 4 and 5 remain the same throughout, the coach is constantly changing
lifts 1 and 2 as the beginner works through the progressions and the new skills are developed. Each
beginner will progress at their own rate and the coach should be the judge as to when to move to the next
progression.
A warning to all beginning coaches here will not go amiss. BE PATIENT! Most beginning coaches are by
nature impatient and want to move their charges on too quickly. Time spent perfecting each skill at this
stage will pay enormous dividends down the road.
Once the coach has worked the beginner through the progression exercises and lifts and they are handling
Power Clean, Power Snatch, Power Jerk and Snatch Balance with little problem then they can be safely
moved on to the competition lifts. So the training program eventually could resemble the following, still
maintaining the program compilation principles:
A
1. Snatch
2. Jerk from Rack
3. Front Squat
4. Jack Knives
5. Shuttle Run
6.
B
Clean & Jerk
Snatch Balance
Back Squat
Back Hypers
Box Jumps
C
Power Snatch
Jerk from Rack
Power Snatch
Front Squats
Hanging Leg Raise
Medicine Ball
The time scale to reach this level is difficult to gauge, as each individual will progress at different rates.
However two to three months would be a reasonable guide.
Eventually all beginners should be given the opportunity to see how much they can lift. Most will have been
impatient to be allowed to try this sooner rather than later. Later is the better option, as skills need to be
developed so that safe, efficient lifting can be ensured. However lifting maximum weight is very rewarding
and is really what the sport of weightlifting is all about.
There are two types of maximum:
1. Maximum weight lifted for a set of repetitions.
2. Maximum weight lifted for a single lift.
The maximum for repetitions will have become a fairly common occurrence in the training already done and
it is really the maximum for a single lift we are interested in at this moment. The coach should not allow
maximum single attempts too often and then only on a maximum of two lifts per workout. The coach should
keep a record of maximums for repetitions and singles as more advanced programs can be based on this
information.
Volume and Intensity
To produce the desired ongoing progress the progressive overload principle has to be employed once
beginners have learned the basic skills. As previously stated, beginners will improve up to a certain point as
long as they keep training and trying to increase the weight lifted. However, the law of diminishing returns
kicks in eventually and progress slows or even stops. Now more sophisticated methods are needed to
restart progress. The two variables that the coach has direct control over when preparing training programs
are the amount of work given (volume) and how heavy the weights are (intensity).
Page 41

Volume:
This can be measured in several ways but the most often used in modern training is to count the number of
lifts completed. This can be in a single lift or exercise, single workout, number per week, per month or per
year.
E.g. If we consider workout A previously outlined:
Snatch
Rack Jerk
Front Squats
Jack Knives
Shuttle Run
5 sets of 3 reps
5 sets of 3 reps
4 sets of 5 reps
4 sets of 5 reps
4 sets of 5 reps
Total 15 reps
Total 15 reps
Total 20 reps
Total 20 reps
Total 20 reps
Grand Total reps = 90 reps = Volume of workout

The weekly volume for workouts A, B and C then becomes 285 reps.
The volume can be varied in many ways e.g. more or less sets, more or less reps per set, more workouts
etc.
Intensity:
This is normally referred to as a percentage of the maximum single for each lift.
E.g.
Best Single Front Squat

90%
80%
70%
=
=
=
=
110kg
100kg
87.5kg
77.5kg (all percentages rounded)
Coaches can increase or decrease the overload by varying the intensity (percentage maximum) of the
weights lifted. It is obviously harder to lift 90% for a given number of repetitions than 70%. This calculation
of intensity is usually restricted to the barbell lifts and exercises only as they are much easier to control.
Cyclical Training Programs:
We have up to now, only considered short term training programs to develop a particular skill and strength
result. However, as mentioned earlier, we need more sophisticated principles to ensure our ongoing
progress. It has already been stated that all training programs are regimens of stress interspaced with
periods of time for recovery and adaptation. To produce ongoing progress over the longer term we need to
adopt principles to vary the stress and recovery in the most advantageous way. Stress variables in
weightlifting training are provided by the volume and intensity of planned workouts and it has been found that
varying these in a cyclical way enhances the results produced. This cyclical approach is often referred to as
Periodisation.
L Matveyev (1981), one of the foremost researchers into this training principle, suggests that all long term
training plans for maximal improvement in strength and power should follow the plan outlined below.
Page 42

Matveyevs Principle:
Basic Periodisation model (Matveyev, 1964)
The graph illustrates that a long term training plan should start with a large volume of relatively low intensity
and over time move to a relatively low volume of high intensity.
How can we then utilise these principles specifically into a plan for weightlifting? For beginning weightlifters,
an alternation of light (lower intensity) and heavy (higher intensity) with a corresponding variance in volume
will produce cyclical progression. Having tested our beginners and established 100% maximums, we can
use a percentage cycle to produce the following intensity plan:
Week
Intensity
65%
75%
70%
80%
(% weight of maximum set)

This is a cyclical variation of intensity and if we use the workouts A, B and C already discussed, we can also
vary the volume of the stress being imposed. It should be borne in mind that the intensity is only varied in
this illustration using the barbell lifts and exercises and the waist and conditioning exercises are only used to
vary the volume.
Week
Volume
219
321
219
321
75%
70%
80%
(Total Reps/Week)
Intensity
65%
So it can be seen that the plan involves light and heavy weeks involving both volume and intensity
alternating. How is the volume varied? Consider our workout A:
Week
Snatch
Jerk
Front Squat
Jack Knives
Shuttle Runs
Total Volume
Page 43
1
4x3reps = 12
4x3reps = 12
3x5reps = 15
3x5reps = 15
3x5reps = 15
69reps
2
6x3reps = 18
6x3reps = 18
4x5reps = 20
4x5reps = 20
4x5reps = 20
101 reps
3
4x3reps = 12
4x3reps = 12
3x5reps = 15
3x5reps = 15
3x5reps = 15
69 reps
4
6x3reps = 18
6x3reps = 18
4x5reps = 20
4x5reps = 20
4x5reps = 20
101 reps

So it can be seen if we apply the same addition of reps for workouts B & C (bearing in mind C has one more
barbell lift) the weekly volume becomes 219 reps for light weeks and 321 reps for heavy weeks.
To further illustrate, let us look at Week 1 and 2 for the Clean and Jerk and Back Squat in Workout B.
Week
Clean & Jerk
Intensity
Volume
Back Squat
Intensity
Volume
1
50% 55% 60% 65%
3
3
3
3
65%
12 reps
50% 60% 65%
5
5
5
65%
15reps
2
50% 55% 60% 65% 70% 75%
3
3
3
3
3
3
75%
18 reps
50% 60% 70% 75%
5
5
5
5
75%
20 reps
Now that the Heavy and Light concept has been taken on board, how can we now plan a longer term
program incorporating Matveyevs principle?
We have seen a four week program of alternating light and heavy weeks with intensities moving from 65%
max to 80% max. Now if we follow this with another 4 week cycle of alternating weeks with an increase in
intensity and a drop off in volume, Matveyevs principle begins to manifest itself. Using once again our A, B
and C workouts:
Week
Intensity
Volume
5
75%
182 reps
6
85%
249 reps
7
80%
182 reps
8
90%
249 reps
The volume drop off has come about by dropping the skill lifts to 4 sets of 2 reps and the strength lifts to 4
sets of 3 reps in light weeks. In heavy weeks the skill lifts go up to 6 sets of 2 reps and strength lifts to 5 sets
of 3 reps. So it can be seen that the number of sets has not been changed just the repetitions per set. The
waist and conditioning work is kept constant.
The final four week cycle in this program will see the intensity moving from 90% max up to 100% max with a
further drop off in volume. Once again sticking to our A, B and C workouts and manipulating our repetitions
per set, the volume and intensity plan looks like:
Week
Intensity
Volume
9
85%
162 reps
10
95%
219 reps
11
90%
162 reps
12
100%
219 reps
Our volume drop off this time is brought about by once again reducing the number of repetitions per set. The
pattern would be for skill lifts in light weeks, 2 sets of 2 and 2 sets of 1 repetition, in strength lifts 2 sets of 3
and 2 sets of 2 repetitions. For heavy weeks, skill 3 sets of 2 and 3 sets of 1 repetition. Strength 2 sets of 3
and 3 sets of 2 repetitions.
The coach could then follow these three cycles of training with a testing week where new maximums can be
established and further cycles planned.
We can see the Matveyev pattern in this cycle plan where the volume the first cycle reached a maximum of
321 reps per week to the third cycle where the maximum was only 219 reps per week. The intensity started
off at 65% and eventually reached 100%.
Pre-adolescent Training programs
There has been a good deal of misunderstanding and prejudice involved with resistance training for preadolescents. Whereas in the past many august bodies have spoken out against such training, research has
proved that given strict guidelines, there is a great deal of benefit to be gained with almost no drawbacks.
See position statements from several eminent bodies. The National Strength and Conditioning Association,
The American Orthopaedic Society and the American Academy of Paediatrics all suggest pre-adolescents
can benefit from participation in a properly prescribed and supervised resistance training program.
Page 44

The major benefits include:
Increased muscular strength and local muscle endurance (i.e. the ability of a muscle or muscles
to perform multiple repetitions against a given resistance)
Decreased injuries in sports and recreational activities
Improved performance capacity in sports and recreational activities
Emphasised by all authorities is the fact that these participants must be well coached and that good, efficient
technique must be stressed to avoid any possibility of injury. Also limited single attempts are to be
discouraged. In putting together a training program for pre-adolescents our Basic Lift program will work well.
Two workouts per week are probably quite enough stress and two days between workouts are a good idea.
Attention span in this age group is not famed for being long so workouts should be brief and made as much
fun as possible. As time goes by and these participants need to be on the Basic Lift program longer than
others, the progressions for Power Cleans, Power Snatches etc. can be introduced. New skills and activities
all help to maintain interest and enthusiasm.
Praise and encouragement are even more important with this group than others.
Page 45
UNIT 12 BEGINNERS COMPETITIONS

Competition is a great stimulus to improved performance and although our training programs are full of
competition against oneself greater stimulation can be provided by competition from others. The sport of
weightlifting is based on competition and not only do beginners have to learn the skills of weightlifting and
become stronger and more powerful, they also have to learn to compete. Introducing beginners to
weightlifting competition should not take place in a haphazard way but like training, should be introduced in a
progressive way. Throwing beginners into a championship without the correct preparation can be a formula
for disaster. The psychological stress put on beginners in their first competition can be very great indeed so
coaches are well advised to take great care as to when and where this should take place.
Introduction to weightlifting competition should initially be done within the training group. There will be
familiar surroundings; the coach will be directing the competition and the beginner will be in the familiar
company of their regular training partners.
These competitions do not have to be lavish affairs, far from it, but do have to provide basic facilities and
equipment. A scale is required to weigh-in the competitors. All weightlifting competitions are preceded by
weigh-ins so this is something with which the beginner needs to become familiar. In championships the
weigh-in takes place two hours before the start and lasts one hour but for training competitions the weigh-in
can take place at the discretion of the coach. Weightlifting competitions are normally conducted in
bodyweight categories so that competitors lift against others the same size as themselves. Reducing
bodyweight for competition should be discouraged at the beginner stage but will eventually become part of
competition preparation. How to do this correctly and safely will be outlined in later manuals.
A competition platform or area is required and also at least one additional platform or area for warming up.
The competition platform/area should be marked 4 metres by 4 metres. If the platform itself is not 4 metres
square, then a chalk line can be drawn around it. This is necessary to give the correct amount of room to
make the lift.
Competitors at the weigh in nominate their starting weights for the competition on Snatch and Clean and Jerk
and normally warm up to a weight, which is between 2.5 and 10kg of these starting weights before making
their first attempt. Competitors are allowed 3 attempts on both lifts on the competition platform and the
highest successful snatch is added to the highest successful Clean and Jerk to give the total. The
competitor with the highest total within a given bodyweight category wins the category.
A referee or preferably three referees are appointed to adjudicate at the competition. When three referees
are used, majority rules in accepting or denying the validity of each attempt. The rules of weightlifting, as to
whether the lift is good or bad, are many and the coach will need to explain these to the beginners during
training so that they are totally familiar with them. The competitor must succeed with one of the three
attempts in either lift to register a total.
Often in club competitions between beginner training partners, there are not enough lifters to have groups
within each bodyweight category. So coaches are able to engender competition between lifters of different
categories by using a bodyweight formula e.g. Sinclair Formula, or using a simple handicap.
Sinclair Formula:
Dr Roy Sinclair invented this system so that lifters of differing bodyweights could be compared. It is based
on world results and is updated every quadrennium following the Olympic Games. The formula supplies a
list of tables containing coefficients for each bodyweight and totals are multiplied by these coefficients to
supply rankings. It is fairly complex but is used world-wide.
Simple Handicap:
This tends to be much easier to understand for beginners. It gives lighter bodyweight lifters a start on their
total over heavier lifters. The start is 2kg for every 1kg the lifter is lighter than their opponent.
E.g. If two lifters A and B, weigh 65kg and 75kg respectively at the weigh in, A is 10kg lighter than B, so
receives a 20kg start in total over B.
Page 46

Team Weightlifting:
The simple handicap system can be used in team competition. If the coach, e.g. has 6 lifters in the beginner
group, they can be split into two teams of three and the handicap system used as follows:
Total bodyweight of Team Y = 225kg
Total bodyweight of Team Z = 195kg
Team Z is 30kg lighter than Y, so receives (2kg/kg) = 60kg start.
Both teams compete in the competition and register the following totals:
Team Y
Lifter 1 totals
200kg
Lifter 2 totals
220kg
Lifter 3 totals
240kg
Team Aggregate 660kg
Grand Aggregate 660kg
Team Z
Lifter 4 totals
180kg
Lifter 5 totals
200kg
Lifter 6 totals
230kg
Team Aggregate 670kg
Start
60kg
Grand Aggregate 670kg
Team Z wins the competition.

This system of Team handicap competitions can be run between any number of teams and teams of any
number.
Personal Best Competitions:
Another form of simple beginner competition between team mates of differing bodyweights does not even
need a weigh-in. The coach and lifters know their personal best results from training and can compete
against each other on most kilos over personal best format.
Obviously, as time goes by, and lifters become familiar with the beginner type competitions within their own
facility and are responding physically and psychologically to the events then the coach will judge when they
are ready to enter more serious competition. It is important to make all these competitions fun and enjoyable
so that the beginner can feel real fulfilment for all the work they have done in training.
Page 47
UNIT 13 POWER PRODUCTION FOR SPORT

The concept of power has to do with developing large forces at a high rate of speed. In mechanical terms it
means force x distance divided by time. In most sports strength is important but being strong and slow has
little merit. Coaches in most sports are looking for athletes who are strong and fast. Speed is of the essence
in performing many of the lifts and exercises recommended, e.g. it is impossible to do a slow Power Clean or
Snatch with any kind of resistance. Great forces are needed but the force must be applied at great speed.
Barbells are not the only apparatus that can be used to enhance these qualities.
Jump Training
Jumping is a very natural movement utilised in many sports skills. Most jumping utilises a movement, which
is termed plyometric. Plyometric movement utilises a rapid stretching or loading of the muscles involved
followed by a maximal voluntary contraction of the same muscles. It is this rapid loading and stretching, the
activation of the stretch reflex and the utilisation of the reactive component that truly defines plyometric
movement. Plyometric movement is not confined to jumping and can be seen in many other join
movements. The physiology of the principles is beyond the scope of this Training Program and will be
explained in higher level Training Programs.
Jump training is any type of jumping movement used to train jumping ability either vertically or horizontally.
In most jumping movements the legs are rapidly bent and then extended to produce the required movement.
Jump training is utilised to improve explosive strength and power and reactive ability for many different
athletic movements. The adaptations that occur from this type of work have a high carryover to starting and
acceleration during sprinting, jumping, lifting, cutting, tackling, lateral quickness etc. where explosive power
and/or quick change of direction is required. Efficiency of movement and co-ordination is developed.
Two Foot Jumps
There are an enormous variety of jumps that can be done off two feet, some examples are:
1) Jump ups, on boxes, up stairs, up hills etc.
Page 48

2.) Jumps in place squat jumps and tuck jumps
3.) Standing Long Jumps
Page 49

4.) Split Jumps changing feet
All these jumps with the exception of splits can also be done from one foot. It is important, as a training
aid, that the jumps be alternated i.e. right foot, left foot etc.
Once athletes are comfortable with these activities then combination jumps can be introduced. These are
much more stressful. Examples are:
Repetition broad jumps
Repetition Hopping
Repetition alternating one foot jumps, i.e.

Bounding
Set and repetitions on these activities can be used in

the same way as with the barbell lifts.
Another way to challenge athletes performing these
exercises is to increase the loading. Loading can be
increased by incorporating light dumbbells into the
jumping program.
Page 50
Medicine Ball Training

Medicine ball training has been a much neglected training medium for many years. Coaches are now, at
last, recognising the enormous benefits to be derived from its use. Medicine balls made of rubber and plastic
are now replacing the more old fashioned leather bound balls and have because of their bounce ability,
allowed coaches to devise many more activities. Medicine balls allow the use of plyometric movements for
many parts of the body and as they come in different weights, they allow a variance in intensity to be used.
Once again volume and intensity can be specified as for the barbell lifts.
There are an enormous variety of movements that can be carried out with medicine balls and emphasis must
be placed on performing a full range of motion to promote joint mobility and muscular flexibility. They are
particularly useful in developing strength in the waist area core strength.
Some examples of Medicine Ball activities are as follows:
Throws these can be done either throwing to a partner or bouncing the ball off a convenient solid wall.
1.)
2.)
Page 51

3.)
4.)
5.)
Page 52

6.)
7.)
8.)
Page 53
REFERENCES
Matveyev, L. (1981). Fundamentals of Sports Training.(A.P.Zdornykh Trans.) Moscow. Progress Publishers.
(original work published 1977)
Ajan T. & Baroga, L.(1988) - Fitness for all Sports. Budapest, Hungary. International Weightlifting Federation.
Siff, M.C. & Verkhoshansky,Y.V(1993). Supertraining. Strength training for Sporting Excellence. University of
Witwarterstrand, Johannesburg, S.Africa.
Stone, M.H. & O'Bryant,H.S.(1987) Weight Training. A scientific Approach. Edina,M.N. Burgess International.
Vorobyev, A.N.(1978) Weightlifting. Budapest. International Weightlifting Federation
Page 54

Club Weightlifting/ Sports Power Coach Level 1 Licence

Încărcat de

Informații document

Descriere originală:

Titlu original

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Club Weightlifting/ Sports Power Coach Level 1 Licence

Încărcat de

Drepturi de autor:

Formate disponibile

CLUB WEIGHTLIFTING/

SPORTS POWER COACH LEVEL 1

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 1 TEACHING PRINCIPLES

Facilities, Equipment and Organisation

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 2 SAFETY PRINCIPLES

Insist on good behaviour. No horseplay etc.

Teach correct, mechanically sound body positions while lifting

Ensure correct footwear

Have first aid kit available plus antiseptic and disinfectant

Ensure platforms are well spaced out

Club Weightlifting / Sports Power Coach Level 1 Training Program

NATIONAL STRENGTH AND CONDITIONING ASSOCIATION

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 3 WARM UP AND STRETCHING

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 4 BASIC LIFTS

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

PRESS BEHIND NECK JERK GRIP

Slightly wider than shoulder width.

Club Weightlifting / Sports Power Coach Level 1 Training Program

PRESS BEHIND NECK SNATCH GRIP

Determining the Width of Grip for the Snatch

Dimension of the barbell

Club Weightlifting / Sports Power Coach Level 1 Training Program

Slightly wider than Shoulder width

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

CLEAN AND SNATCH GRIP DEAD LIFTS

Clean or Snatch Grip

Clean Grip Dead Lifts

Club Weightlifting / Sports Power Coach Level 1 Training Program

Snatch Grip Dead Lift

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 5 POWER CLEAN

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Part 5 - Power Clean from below the knee

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 6 POWER SNATCH

Club Weightlifting / Sports Power Coach Level 1 Training Program

Part 3 Power Snatch from knee

Club Weightlifting / Sports Power Coach Level 1 Training Program

Part 5- Power Snatch from Platform

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 7 JERK PROGRESSION EXERCISES

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

Club Weightlifting / Sports Power Coach Level 1 Training Program

UNIT 8 SNATCH PROGRESSION EXERCISES

Club Weightlifting / Sports Power Coach Level 1 Training Program