FZNWeight Lifting ProgramCLASS LIFTS, TECHNIQUES & TEACHING POINTS

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*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

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, high-

bar 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.

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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

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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.

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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.

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GRACE: Power Clean & Press1. Power Clean Position on the bar

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.

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Hang Snatch: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.

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Hip Strengthening Lifts:Clams, Single Leg Hip Lifts & Roman Chair

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Core Strengthening Exercises:

Decline Bench Abs: Bench Abs:

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Triceps Lifts:Dips:

Standing Triceps Extensions:

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Shoulder Lifts:

Military Press:

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Front & Side

Shoulder Raises:

Bench Press Variations: 12

Bench Press Variations: 13

INCLINE BENCH PRESS

DECLINE BENCH PRESS

Squat Variations:

Front Squat: Overhead Squat:

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Hex Bar Deadlift: 15

Glut & Hamstring Lifts:

Glut/Ham Machine:

Reverse Lunges:

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Seated Calf Raises:

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Single Leg Squats &

Single Leg Squat Jumps:

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.

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Lat Pull Ups: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.

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Upper Back & Rotator Lifts:Horizontal Lateral Raises:

Straight Arm Reverse Flys:

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UPRIGHT ROWS:

SHRUGS:

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BACK LIFT - ROW VARIATIONS:SEATED ROWS & T-BAR ROWS:

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