1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS
*This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle groups, Olympic movements and complex multi-joint movements to build an athletes overall strength & endurance *This program is based around 3 primary lifts, which are used to measure strength gains throughout the program 2 Power Clean This is the most important lift to our athletic program. This is the central lift around which many of the complementary lifts are designed. This is one of the most important lifts to measure overall athletic strength and is a key lift in the development of athletic power. Squat We use the Olympic, highbar technique on the upper back. Chest up big, eyes up, weight on the traps & elbows back This bar placement forces the athlete to develop more mobility in the ankle joints and more mobility in the hip joints which translates to all life-long athletic movements. Bench Press We utilize the Bench Press as the primary upper body lift for measurement of strength. We utilize several different variations of the Bench Press during each weeks workout. We will use the flat bench, barbell Bench Press when performing max lift measurements.
Power Clean: 1. Eyes up, chest up, back straight, arms straight, bend through the hips and knees. 2. Lightly tap weight the floor, explode with legs and hips driving the weight up. Explode off the ground, pulling the weight to your chin. 3. When weight reaches the top of the lift, snap your wrists & elbows foreward through the bar as you sit into a front squat and catch the weight on the way down. 4. Finish lift by returning to a standing position and then resettle weight to your waist 5. Repeat 3
4 Squats: 1. Bar placed on Traps (high bar Olympic technique). 2. Hands wide, chest big, eyes up, chin up, toes and knees slightly out, back straight, butt out & elbows back. 3. As athlete goes down, chest stays up big. Eyes and chin remain up. Feet stay flat on the ground. Athlete will go down to thigh parallel (we use the low boxes to make sure athletes are low enough). 4. Heels must remain on the ground the entire lift & push through the heels as you push the weight up.
5 Bench Press: 1. Bar should be straight above the chest and should remain in direct line as you bring the weight down and then push up. 2. Do not slam or bounce the weight against the chest (control the weight). 3. As you push the weight up make sure it stays above the chest. Common problem is that the weight will ride up above the chest and be in line with the shoulders. This places stress on the shoulder joints and can result in injury.
GRACE: Power Clean & Press 1. Power Clean Position on the bar 6 2. Back straight, chest up, eyes up lift bar to waist to begin lift 3. Begin lift by lightly touching weight on the floor 4. Explode weight off the floor with your legs pull weight straight up to your chin & then snap wrists & elbows through the bar 5. Dip into a partial front squat & press weight overhead. Hold for a one count. 6. Bring weight down to shoulders, drop to your waist & then repeat.
Hang Snatch: 7 1. Hands will be in a wide snatch position grip on the bar. When the weight is pressed above your head your arms should form a Y with your torso. 2. With back straight you will bring the bar up to your thighs and then you will lift up with your arms and bring the weight to your waist. You will then bend the knees and hips lowering your body into a half squat position. 3. From this position you will explode the weight over your head and lock the arms in a straight position & hold for a one count. 4. This lift is not a push press exercise. The weight is not brought up and then pressed above the head. It is thrown from the waist straight above the head in one motion.
Hip Strengthening Lifts: Clams, Single Leg Hip Lifts & Roman Chair 8
Core Strengthening Exercises: 9 Decline Bench Abs: Bench Abs:
Triceps Lifts: 10 Dips: Standing Triceps Extensions:
Shoulder Lifts: 11 Military Press: Front & Side Shoulder Raises:
Bench Press Variations: 12
Bench Press Variations: 13 INCLINE BENCH PRESS DECLINE BENCH PRESS
Squat Variations: 14 Front Squat: Overhead Squat:
Hex Bar Deadlift: 15
Glut & Hamstring Lifts: 16 Glut/Ham Machine: Reverse Lunges:
Seated Calf Raises: 17
Single Leg Squats & Single Leg Squat Jumps: 18 1. The most important component is to be able to complete the single leg squat motion. 2. Athletes are to be able to complete a full set of single leg squats before they move to single leg squat jumps. 3. On single leg squat jumps, athletes are to go into a full squat and then explode onto the box. 4. We are working on strength, balance and explosion on this lift.
Lat Pull Ups: 19 1. Must go full range of motion on each repetition 2. You must fully extend the arms each time you go down. 3. Feel the pull in your Lats 4. Flex the Lats at the top of each repetition. 5. Alternate sets pulling yourself up to your chest on one set & pulling to the back of your neck the next set.
Upper Back & Rotator Lifts: 20 Horizontal Lateral Raises: Straight Arm Reverse Flys:
UPRIGHT ROWS: T R A P I Z I O U S SHRUGS: 21
BACK LIFT - ROW VARIATIONS: SEATED ROWS & T-BAR ROWS: 22