2020-2-4 DELOAD WEEK Coaches Notes

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

**Todays warm-up is intended to be thorough. 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 dip

  • Low hang to high hang

  • Ground to low hang to high hang

  • High hang power snatch + Overhead squat

  • Low hang snatch (HIP CONTACT)*

  • Below the knee snatch (HIP CONTACT)*

* I cannot emphasize enough how important hip contact is these next 2 weeks. If athletes cannot make hip contact, they need to be moved to a position in which they can. Not only will this reduce the chance of injury, but this will create long term growth as well as greater retention as it allows the athlete to keep progressing. Lack of hip contact will result in bad movement patterns, plateuing of skills, and eventual injury and frustration. There is nothing wrong with modifying any athlete back to high hang.

Every 75s x3
Minute 1: 3 snatch @ 70%
Minute 2: 2 snatch @ 75%
Minute 3: 1 snatch @ 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. Also something important to note: if an athlete adds 10# from one set to the next, that essentially means their snatch is 200#+. This is extremely unlikely for 95% of the population. Control the loading to allow max safety and success for today, as well as building good habits and outlooks on snatching.

Cool down stretches

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

Frank Nguyen