2020-2-7 DELOAD WEEK Coaches Notes

Warm-up
Time needed w/ prep: 15-20 minutes  

**Todays warm-up is the same intention of Tuesday. Use this time for lots of drilling and movement correction. This is each coaches opportunity to teach. Here is an approach to how to teach today. Deload week will have less volume to make sure athletes feel good next week.

12 min: Programmed cardio

15 - 25 mins: Lead the entire class on position work with PVC and a barbell:

  • High hang power clean + Front squat

  • Low hang Clean (THIGH CONTACT. make sure bar isn’t dragging to prevent early contact)*

  • Below the knee Clean (THIGH CONTACT)*

  • Push press - push jerk - split jerk

  • Work split jerk footwork with NO implement first, then PVC, then barbell

* Same emphasis on thigh contact as with hip contact. In addition to this, talk about the split jerk and “spreading the ground” apart on the split, i.e. the feet should be moving diagonally across from the ground, not straight back and forth.

Every 2M x3
Minute 1: 2 C&J @ 70%
Minute 2: 1 C&J @ 75%
Minute 3: 1 C&J @ 80%

Goal/Stimulus: Using “waves” to build confidence and create positive adaptations for athletes and the snatch. Ideally these are all squat, but for older athletes, this can be changed to power. It is intended to allow more experienced athletes push their consistency abilities, while pushing beginner/intermediate athletes to build consistency. We have found GREAT success when this is done correctly— don’t allow athletes to push weights in this, that is not the goal. Here is a great way to have MOST ATHLETES perform this workout:

Athlete 1 example
Round 1: 55-60-65
Round 2: 60-65-70
Roudn 3: 65-70-75

If you notice, this allows athletes to start lighter but still end at a heavier load while having small, incremental adds across the 9 sets, versus pigeonholing themselves into the heavier loading in round 3 for all 3 sets. This gives the athletes an opportunity to make good changes to the lighter weights, before getting to the heavier loading where it is much more difficult to make changes. 

Cool down stretches

Any shoulder stretches (Lat distractions, chest stretch)
Low back

Frank Nguyen