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The Barbell Club

THE BARBELL CLUB

Olympic Weightlifting Developmental Phase 1
  • 4/Weeks
  • 3/Days Per Week
THE BARBELL CLUB PROGRAM: ATHLETE CLASSIFICATIONS

Advanced: Practicing The Barbell Club methods, philosophies and training principles between 3 - 6 months consistently 3-days a week with coaching guidance.
Beginner: Practicing The Barbell Club methods, philosophies and training principles for less than 3 months and/or inconsistently attending the class for 3 - 6 months.

WARM UP
**Only perform Foam Roll Sequence for Warm-Ups if you are feeling tighter and more sore than usual from training prior to todays session**

1. Foam Rolling Sequence (Soft Tissue Maintenance)
Spend :10 - :15 seconds rolling each target area
 - Lumbar Spine, Thoracic Spine, Between Shoulder Blades
 - Lats (underarms)
 - Glutes
 - Adductors
 - Hamstrings
 - Quads and Hip Flexors
 - Calves
 - Gut Smash (Vagus Nerve Stimulation) x5
 :03 inhale (pressurize guts into roller), :05 hard exhale

2.  Banded 7s
- Palms Up and Arms Straight
- Palms Up and Arms Straight, Across Body Pull
- Palms Up and Elbows Tight to Side
- Knuckles Up and Arms Straight
- Behind the Head Elbows at 90-Degrees
- Pass Throughs

3. Hip -Halo Activation
* 5 Side step R/L
* 5 Forward/Backwards Walk R/L
* 5 Glute Bridges
* 5 Single Leg Glute Bridges R/L
* 5 Bird Dogs R/L
* 5 Mini-Band Squats (Slow and Controlled) "FEMURS OUT LATERALLY, LOAD HIPS MAXIMALLY)

4. Movement Prep
1 sets
            1.          90/90 Breathing @ 5 breaths
            2.         PVC Pipe Cuban Rotations x 10
            3.         Tall Kneeling Glute Activation x 5 reps
            4.         6 or 4-Point Bear Crawl Shoulder Touches x 5 reps each side
            5.         Banded Ankle Distraction in Dragon Pose x :30 each side
            6.         Half Kneeling Hip Ext./Int. Rotation x 5 breaths each side
            7.         Goblet Squat with :05 Eccentric Phase x 5 reps
            8.         Daily Assessment - FMS: Deep Squat

BARBELL PREP
*Choose either A or B or both depending on what you need to warm-up for training.
*Beginners to class always do both.
*Everyone does "Bar to Body Contact"
*Advanced athletes can skip "Shaping Drill" unless they need it to prepare for the day (beginners must do shaping drill)

A) Burgener Warm Up Clean +
3-5 reps at each position
*Use PVC pipe or Barbell

            1.         Down and up – “SPEED THROUGH THE MIDDLE”
            2.         Elbows high and outside – “BAR CLOSE”
            3.         Muscle Clean – “STRONG TURNOVER”
            4.         Tall Power Clean – “PULL UNDER”, 2”, 4”, 6”
            5.         Tall Clean – “PULL UNDER”
            6.         Scarecrow Pause Clean - "KEEP BAR IN PLACE, MOVE UNDER FAST"

B) Front Squat Skill Transfer Exercises - 3-5 reps of each movement
*Empty Barbell or lightly loaded (no more than 45% of 1RM).

            1.         No Hands (aka Zombie) front Squat
            2.         Front Squat
            3.         Pause Front Squat (2 Seconds)
            4.         One and a quarter front squat
            5.         In the hole front squat
            6.         Tempo Descent Front squat (10 second descent, no pause, fast up)

C) *Level 1* Bar-to-Body Contact Drill
*If not ready for level 5 then stay with level 4 or regress further to dial in technique correctly.

Level 5 Position @ Floor
Level 4 Position @ "Mid-Shin" 2-3" (below the knee)
Level 3 Position @ "Hang" (just outside of the knee)
Level 2 Position @ "Mid-Thigh"
Level 1 Position @ "Hip" (Snatch) and "Upper 1/3 of thigh" (Clean)

The Barbell Club Rx

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FEMALE SCORES