Wei ght Tr ai ni ng f or

Speed & Power

Teac hi ng Pr ogr essi ons &
Per i odi zat i on
Cat egor i es of Wei ght l i f t i ng Cat egor i es of Wei ght l i f t i ng
Ol ympi c Li f t s
St at i c Li f t s
Bal l i st i c Li f t s Bal l i st i c Li f t s
Bodybui l di ng Li f t s
The Ol ympi c Li f t s The Ol ympi c Li f t s
Exer c i ses
The Compet i t i ve Li f t s (Snat ch, Cl ean and Jer k )
Der i vat i ves of These (Pul l s, Cl eans and Snat ches at Var i ous
Dept hs)
Pur poses
Compl ex St r engt h and Fl ex i bi l i t y Devel opment
Coor di nat i on Devel opment and Har moni zat i on
Endoc r i ne St i mul at i on vi a I nt ensi t y & Lac t at e Pr oduc t i on Endoc r i ne St i mul at i on vi a I nt ensi t y & Lac t at e Pr oduc t i on
Negat i ve Ef f ec t s
None w hen Pr oper l y Schedul ed None w hen Pr oper l y Schedul ed
Ex ampl es of Ol ympi c Li f t s Ex ampl es of Ol ympi c Li f t s
The St at i c Li f t s The St at i c Li f t s
Exer c i ses
Li f t s Emphasi zi ng Maj or Muscl e Gr oups Gr oss Movement s Lar ge Li f t s Emphasi zi ng Maj or Muscl e Gr oups, Gr oss Movement s, Lar ge
ROM, Low Speeds
Squat s and Pr esses q
Pur poses
Absol ut e and Post ur al St r engt h Devel opment
Body Bal anc i ng
Endoc r i ne St i mul at i on vi a Ti me Under Tensi on and Fi ber Quant i t y
Negat i ve Ef f ec t s
Shor t Ter m Mobi l i t y & Coor di nat i on Losses
Possi bl e Rar e Hyper t r ophy I ssues
Ex ampl es of St at i c Li f t s Ex ampl es of St at i c Li f t s
The Bal l i st i c Li f t s The Bal l i st i c Li f t s
Exer c i ses
Li f t s Emphasi zi ng Maj or Muscl e Gr oups, Gr oss Movement s, Hi gh
Speeds and Ec c ent r i c Component s, Typi c al l y Smal l ROM
Wei ght ed Jumps and Speed Pr esses Wei ght ed Jumps and Speed Pr esses
Pur poses
Absol ut e St r engt h Enhanc ement Absol ut e St r engt h Enhanc ement
El ast i c St r engt h Devel opment
Sl i ght Endoc r i ne St i mul at i on vi a Lac t at e Pr oduc t i on
Negat i ve Ef f ec t s
Ri sk s Assoc i at ed w i t h Hi gh I mpac t s and Spi nal Loadi ng under
I mpac t
Ex ampl es of t he Bal l i st i c Li f t s a p es o t e a st c t s
The Bodybui l di ng Li f t s The Bodybui l di ng Li f t s
Exer c i ses
Li f t s Emphasi zi ng Smal l er Muscl e Gr oups, at t i mes mor e Pr ec i se
Movement s
Done i n Ci r c ui t or St age Fashi on w i t h Shor t Rest s
Pur poses
Gl yc ogen and Endoc r i ne St i mul at i on
St i mul at i on of Rec over y Pr oc esses
Spec i f i c St r engt h Devel opment Spec i f i c St r engt h Devel opment
Negat i ve Ef f ec t s
None w hen Pr oper l y Schedul ed None w hen Pr oper l y Schedul ed
Possi bl e Rar e Hyper t r ophy I ssues
Ex ampl es of t he Bodybui l di ng
Li f t Li f t s
Teac hi ng t he Ol ympi c Li f t s Teac hi ng t he Ol ympi c Li f t s
Key Component s and Per f or manc e Tr ai ni ng Adj ust ment s
Ex t endi ng t he Hi ps
Reset t i ng i n t he St andi ng Posi t i on
Hi gher Rack Posi t i ons
Teachi ng Component s
Teachi ng t he Set up
Teachi ng t he Deadl i f t
Teachi ng t he Tap
Teachi ng t he Pul l s
Pol i shi ng t he Pul l Pol i shi ng t he Pul l
Teachi ng t he Rack s
Teachi ng t he Set up Teachi ng t he Set up
Foot Al i gnment
Pr eset t i ng t he Bac k
Lower i ng
Shoul der Posi t i ons
G i d W i t P i t i Gr i p and Wr i st Posi t i on
Gr i p Wi dt h
Teachi ng t he Set up Teachi ng t he Set up
Teachi ng t he Deadl i f t Teachi ng t he Deadl i f t
St ar t i ng and Endi ng Hei ght
The Head and Bac k
Shoul der Posi t i ons
Hi p Posi t i ons
P i t t h T Pausi ng at t he Top
Teachi ng t he Deadl i f t Teachi ng t he Deadl i f t
Teachi ng t he Tap Teachi ng t he Tap
The Deadl i f t and Pause
The Shi f t and Tap
Mai nt ai ni ng Shoul der Posi t i ons
Common Er r or s
Teachi ng t he Tap Teachi ng t he Tap
Teachi ng t he Pul l Teachi ng t he Pul l
The Deadl i f t and Tap
The Pul l
Del ayi ng t he Pul l
I ni t i at i ng i n t he Shoul der s
Fi i hi P i t i Fi ni shi ng Posi t i ons
Ret ur n and Reset
Teachi ng t he Pul l Teachi ng t he Pul l
Pol i shi ng t he Pul l Pol i shi ng t he Pul l
El i mi nat i ng t he Pause
Teachi ng Bar Ac c el er at i on Pat t er ns g
Tap t o Br ush
Addr essi ng Cl ean Snat ch Di f f er enc es
Pol i shi ng t he Pul l Pol i shi ng t he Pul l
Teachi ng t he Rac k s Teachi ng t he Rac k s
P l i i E i Pr el i mi nar y Ex per i enc e
The Fr ont Squat
The Snat ch Squat The Snat ch Squat
Ar m Posi t i ons
Head Posi t i on Head Posi t i on
Bar Posi t i on
Amor t i zat i on
I somet r i c Pr epar at i on
Ec c ent r i c and Conc ent r i c Ac t i vi t y
Pr el i mi nar y Li f t s and Rac k y
Posi t i ons
Teachi ng t he Cl ean Rac k Teachi ng t he Cl ean Rac k
K P i t Key Poi nt s
Ar m Posi t i ons
Head Posi t i on
Bar Posi t i on
Amor t i zat i on
Teachi ng Pr ogr essi ons
Spot t ed Hand Rack s
Spot t ed Bar Rack s Spot t ed Bar Rack s
Spot t ed Cl eans
Teachi ng t he Cl ean Rac k Teachi ng t he Cl ean Rac k
Teachi ng t he Snat c h Rac k Teachi ng t he Snat c h Rac k
K P i t Key Poi nt s
Ar m Posi t i ons
Head Posi t i on
Bar Posi t i on
Amor t i zat i on
Teachi ng Pr ogr essi ons
Spot t ed Hand Rack s
Spot t ed Bar Rack s Spot t ed Bar Rack s
Spot t ed Snat ches
Teachi ng t he Snat c h Rac k Teachi ng t he Snat c h Rac k
Teac hi ng Mul t i pl e Li f t i ng Level s Teac hi ng Mul t i pl e Li f t i ng Level s
Li f t i ng f r om t he Fl oor Li f t i ng f r om t he Fl oor
Li f t i ng Fr om t he Knee
Li f t i F t h Thi h Li f t i ng Fr om t he Thi gh
Mul t i pl e Li f t i ng Level s Mul t i pl e Li f t i ng Level s
Teachi ng t he Squat g q
Cr eat i ng a Tar get
Teachi ng t he Set up
Unr ac k i ng t he Bar
Paddi ng
The Bar Posi t i on The Bar Posi t i on
The St anc e
Pr eset t i ng t he Back
I i t i t i t h S t I ni t i at i ng t he Squat
Hi p Fl ex i on
Abduc t i on of t he Femur s
Lower i ng and Dec el er at i on
The Asc ent
Hi p Ex t ensi on
Del ayed Adduc t i on of t he Femur
Teachi ng t he Squat g q
Teachi ng t he Bench Pr ess g
Teac hi ng t he Set up
Loc at i ng on t he Benc h Loc at i ng on t he Benc h
Bal anc i ng t he Bar
Unr ac k i ng t he Bar
The Gr i p and Hand Posi t i ons
The Desc ent
Ar m Fl ex i on
Tar get
The Asc ent
The Ver t i c al Component
The Hor i zont al Component
Rel at i onshi p t o Benc h Posi t i on
Teachi ng t he Bench Pr ess Teachi ng t he Bench Pr ess
Teachi ng Spl i t Posi t i on Li f t s g p
Teachi ng t he St anc e
Foot Spac i ng
Wei ght Loc at i on
The Desc ent
Wei ght Di st r i but i on
Loc at i on of t he Bodys Cent er of Mass
The Fr ont Knee/Shi n
The Asc ent
Teac hi ng Spl i t Posi t i on Li f t s Teac hi ng Spl i t Posi t i on Li f t s
Gener al Conc ept s of Wei ght
T i i P i di t i Tr ai ni ng Per i odi zat i on
Pr ogr ess Pat i ent l y and El i mi nat e Pr ec onc ei ved Not i ons Pr ogr ess Pat i ent l y and El i mi nat e Pr ec onc ei ved Not i ons
Ol ympi c s Al ways
Pr ogr ess f r om Si mpl e t o Compl ex
St ar t w i t h Few Ex er c i ses, t hen Di ver si f y
Pr ogr ess f r om Doubl e t o Si ngl e Leg/Spl i t Wor k
Keep Power Level s Up Thr oughout t he Wor kout Keep Power Level s Up Thr oughout t he Wor kout
The Val ue of Lar ge ROM
Under st andi ng Fat i gue, Power, and ROM
Temper Hi gh I nt ensi t y Wor k w i t h Low I nt ensi t y Wor k
Dont Be Ensl aved by Per c ent ages
Val ue Wor k Done Pr i or t o t he Wei ght Room Val ue Wor k Done Pr i or t o t he Wei ght Room
St r engt h Tr ai ni ng Pr ogr essi ons and
Hi h Hi er ar c hy
The Hi er ar c hy The Hi er ar c hy
1. Gener al St r engt h
2. Power
3. Absol ut e St r engt h
4. El ast i c St r engt h
Key Pr ogr essi on Conc ept s
Under st and Gener al St r engt h Pr er equi si t es
Power Bef or e Absol ut e St r engt h Power Bef or e Absol ut e St r engt h
Rat e Codi ng Devel opment
Li mi t i ng Absol ut e St r engt h Devel opment Ti me
Pr er equi si t es f or Advanc ed El ast i c St r engt h Wor k
Sessi on Const r uc t i on Sessi on Const r uc t i on
Neur omusc ul ar Theme
1. Ol ympi c Li f t s (5-8 set s) t ypi c al l y One Pr i mar y Ex er c i se
2. St at i c or Bal l i st i c Li f t s (Lower or Whol e Body, appr ox . 30 r eps t ot al , 1 or 2
Ex er c i ses onl y)
3. St at i c or Bal l i st i c Li f t s (Lower or Whol e Body, appr ox . 30 r eps t ot al , 1 or 2
Ex er c i ses onl y)
Bodybui l di ng Theme
1. Bodybui l di ng Li f t s (20-24 set s)
Tr ansi t i on Theme
1. Ol ympi c Li f t s (5-8 set s) t ypi c al l y One Pr i mar y Ex er c i se
2. Bodybui l di ng Li f t s (20-24 set s)
Compat i bl e Tr ai ni ng Compat i bl e Tr ai ni ng
Neur omusc ul ar Theme
Done on days w i t h
Ac c el er at i on, Absol ut e Speed, or Speed Endur anc e Wor k
Moder at e t o I nt ense Mul t i pl e Jumpi ng and Thr ow i ng Moder at e t o I nt ense Mul t i pl e Jumpi ng and Thr ow i ng
I nt ense Techni c al Wor k
Bodybui l di ng Theme
Done on days w i t h
Gener al St r engt h or Medi c i ne Bal l Wor k
Tempo Runni ng
Low I nt ensi t y Tec hni c al Wor k
Tr ansi t i on Theme
Done on Speed/Power days i n Spec i al Si t uat i ons Done on Speed/Power days i n Spec i al Si t uat i ons
Ol ympi c Li f t Per i odi zat i on Ol ympi c Li f t Per i odi zat i on
Sessi on Par amet er s
5-8 set s of 1-5 r epet i t i ons
I nt ensi t i es 50 - 100% I nt ensi t i es 50 100%
Densi t i es appr ox i mat el y 50%
Use t o Tr ai n Power and Endoc r i ne Fi t ness
L W i ht Hi h R t i t i Low Wei ght Hi gh Repet i t i ons
Endoc r i ne Fi t ness vi a Moder at e Lac t at e
The Power of 3s
Use t o Tr ai n RFD
Hi gh Wei ght - Low Repet i t i ons
Per i odi c Use and Power Revi ew Per i odi c Use and Power Revi ew
St at i c Li f t Per i odi zat i on St at i c Li f t Per i odi zat i on
Sessi on Par amet er s
4-6 set s of 4-8 r epet i t i ons
I nt ensi t i es 30-90%
D i t i i t l 30 50% t hi h t Densi t i es appr ox i mat el y 30-50% at hi ghest usage
Use t o Devel op Absol ut e St r engt h
Pat i ent Wei ght I nc r eases i n t he Goal
Reduc e Repet i t i ons t o Fac i l i t at e Pr ogr ess
Pr ovi de Endoc r i ne Suppor t at Hi gh I nt ensi t y Tr ai ni ng Ti mes
Di i f t P k T i i Ti Di ver si f y at Peak Tr ai ni ng Ti mes
Del ay Heavy St at i c Wor k Unt i l Power i s Tr ai ned
Ti me Spent Det er mi ned by At hl et es Tr ai ni ng Age
Bal l i st i c Li f t Per i odi zat i on Bal l i st i c Li f t Per i odi zat i on
Sessi on Par amet er s
4-6 set s of 5-10 r epet i t i ons
I nt ensi t i es 10-30% of At hl et es Bodywei ght
Densi t i es appr ox i mat el y 10-30% at hi ghest usage
U C t i l Use Caut i ousl y
Use t o Enhanc e and Mai nt ai n St r engt h
Tensi on Level s Tensi on Level s
Ti me Under Tensi on Level s
Bodybui l d Li f t Per i odi zat i on Bodybui l d Li f t Per i odi zat i on
Sessi on Par amet er s
20-24 set s of 10-12 r epet i t i ons p
I nt ensi t i es 60-75% ( Feel l ast Repet i t i on)
Densi t i es appr ox i mat el y 30-50% at hi ghest usage Densi t i es appr ox i mat el y 30 50% at hi ghest usage
Use Fr equent l y Ear l y t o Set Endoc r i ne Level s
Use t o Sl ow l y Tr ansi t i on f r om St at i c s Use t o Sl ow l y Tr ansi t i on f r om St at i c s
Use as Needed t o St i mul at e Rec over y
Gener al Pr epar at i on
Ol ympi c s
Tr ai n Power usi ng 4-5 r eps @50-70%
Tr ai n Endoc r i ne Fi t ness The Power of 3s
Si mpl e Movement s and Few Exer c i ses Si mpl e Movement s and Few Exer c i ses
St at i c s
St ar t Pat i ent l y w i t h 6-8 r eps @40-60%
Pr i mar i l y Doubl e Leg/Ar m Wor k
Si mpl e Movement s and Few Exer c i ses
Bal l i st i c s
None
Bodybui l di ng
Use 2-3x per week t o Set Endoc r i ne Level s Use 2 3x per week t o Set Endoc r i ne Level s
Spec i f i c Pr epar at i on
Ol ympi c s
I nt r oduc e RFD usi ng 3-4 r eps @70-90 %
Revi ew Power usi ng Gener al Pr ep Pr ot oc ol
Empl oy Mor e Compl ex Movement s
St at i c s
Doubl e Leg/Ar m Wor k I nt ensi f i es t o 4-6 r eps @70-90 %
Pyr ami ds Possi bl e w i t h Upper Body Wor k Pyr ami ds Possi bl e w i t h Upper Body Wor k
I nt r oduc e Si ngl e Leg Wor k usi ng Gener al Pr ep Pr ot oc ol
Di ver si f y Exer c i ses
Bal l i st i c s
None
Bodybui l di ng
Revi ew Per i odi c al l y
Pr ec ompet i t i on
Ol ympi c s
Tr ai n RFD usi ng 1-2 r eps @90-100 %
Revi ew Power Fr equent l y usi ng Gener al Pr ep Pr ot oc ol
St at i c s
El i mi nat e I nt ense St at i c Wor k
Bal l i st i c s
Empl oy 1-2 x per week t o Enhanc e and Mai nt ai n St r engt h
Bodybui l di ng
I nc r ease Sl i ght l y t o ease Tr ansi t i on away f r om St at i c s
T i t i Th S i P i bi l i t H Tr ansi t i on Theme Sessi ons a Possi bi l i t y Her e
Peak i ng
Ol ympi c s
Mi x RFD and Power Pr ot oc ol s
Sl i ght Reduc t i on i n Vol ume / Densi t y
St at i c s
El i mi nat ed Compl et el y p y
Bal l i st i c s
Gr eat l y r educ ed, used i n Comp Schedul e Br eak s Gr eat l y r educ ed, used i n Comp Schedul e Br eak s
Bodybui l di ng
Use as Needed t o Bat t l e Sl uggi shness Use as Needed t o Bat t l e Sl uggi shness