DAY 1

• 1. Anatomy & Physiology of Weightlifting - Travis
  1. Basic anatomy
  2. Different muscles involved
  3. Biarticular muscles and the role they might play
  4. Neuromuscular System
  5. A deeper look at the Muscle Fiber
  6. Energy Systems in play
  7. Performance factors in Weightlifting
  8. Nutrition 
  2. Physics - Travis Spencer 
     1. Moment Arm- this one is important to really hit home so they understand why we are asking them to lift a certain way
     1. Definition- perpendicular distance from an axis to the line of action of a force.
     2. Internal v External
     3. Mechanical Advantage
     4. Optimizing moment arm of each joint throughout the lift
  1. Force mass x acceleration measured in Newtons (vertical versus horizontal)
  2. Velocity Distance/Time measured in m/s 
  3. Power= Force x Velocity
  4. Work= Force x Distance measured in Joules and Force x Distance x cos(Θ) (cosine of angle)when an angle is involved
  5. Torque= Force x Moment Arm
  6. Vectors
  3. Biomechanics Spencer - Sean 
     1. Start position and why referring back to moment arm
     2. First pull
     3. Transition
     4. Power Position
     5. Extension of Second Pull
     6. Third Pull
     7. Bar Path (focus on this one)
     1. Explanation of four main bar paths citing the 2020 Research from Kyle Pierce and Mike Stone
     2. How to accomplish the proper bar path

Day 1 (part 2)

1. Start position and why referring back to moment arm Spencer

• • 1. First pull
    2. Transition
    3. Power Position
    4. Extension of Second Pull
    5. Third Pull
    6. Bar Path (focus on this one)
    1. Consider the Bar Path Paper above and this article from Stone and Pierce: https://sportsedtv.com/blog/barbell-trajectory-in-weightlifting
    2. How to accomplish the proper bar path
    1. Rack Position, Torso Position, and Force Position in relation to feet
    2. Dip
    3. Rhythm from Dip to Drive
    4. Drive
    5. Drive under the bar
    6. Catch Position
    7. Recovery
  1. Snatch
  2. Clean
  3. Jerk
  • Assessment & Testing - Sean 
    1. Basic tests for weightlifting: closegrip OH squat, snatch grip deadlift, bhn press from split, & front squat
    2. ROM all joints
    3. Regressions and Progressions
    1. Force/veloctiy Profile 
    1. What exercises to profile
    2. What velocities for pull v squat v press?
    3. What does it tell you
    4. How to respond
    2. Inbody Scans for weight class determination
    3. Asymmetry Test ROM and Strength
    4. Multiple uses of a Force Plate and DSI Score
    5. Vertical leap test
    6. Depth Jump and the RSI Score
    1. Elasticity v Strength
    2. What does it tell you
    3. How to react
  1. Testing Mechanisms 
  2. Advanced Assessment
  • Ways to Get Stronger - Travis
    1. Cellular energy
    2. Fiber Type(contraction velocity)
    3. Pennation Angle
    1. Number of Motor Units Recruited
    2. Size Principle
    1. Slow twitch
    2. Fast twitch
    3. Rate of Motor Unit Recruitment
    4. Motor Unit Synchronization
    1. SSC
    2. Elasticity
    1. Latest on Tendons
    2. Latest on Ligaments
  1. Hypertrophy (explain the mechanisms, best practices, and nutritional necessities)
  2. Muscle
  3. Neural
  4. Neuromuscular efficiency
  5. Connective Tissue

DAY 2 

1. Periodization & Programming Spencer/ Sean /Travis
1. Data terminology and usage
1. Volume
2. Intensity
3. Tonnage
4. Number of lifts:
1. Day
2. Week
3. Meso
4. Macro
2. Programming Volume and Intensity Variables
1. Biological Sex
2. Weight Class
3. Training Age
4. Stimulus Response
3. Common Methods:
1. Undulating periodization
2. Max Effort
3. Compensatory Acceleration and how to ensure
4. Repetition Method aka volume
5. Thoughts on Dynamic Effort (Hint: it depends)
6. Accommodating Resistance
7. Use of Plyometrics and the Real Definition of Plyometrics
8. Thoughts on the Conjugate Method and how it applies to weightlifting
9. High Volume/low to moderate intensity v High Intensity/Low to moderate Volume v Moderate Volume/Moderate Intensity (with equal focus on each)
4. Basics of specific adaptation and how to ensure proper imposed demand without reaching overtraining and avoiding under-training
5. Exercise Selection for athletes
1. How to choose
2. How to apply
6. Accessory Selection
1. How to choose
2. How to apply
7. Also: Travis Spencer
1. VBT 
2. Using velocity profile to individualize
1. Small scale
2. Big Scale ex. Groups of 30+
3. Anthropometric considerations
4. Elasticity- determination and what to do about it
5. Daily Readiness
6. SPP
7. GPP 
8. Define the Core and How to Train
2. Data Collection Spencer/ Sean 
1. Basics Collection
2. Using Excel or Google Sheets
3. Using Data for Progression and Exercise Selection
3. Effective Coaching Spencer/ Sean /Travis
1. Coach-Athlete Relationship
1. Emotional Intelligence of coach athlete
2. Athlete profiling
4. Youth Development -Sean /Travis
1. Benefits of Resistance Training especially Weightlifting for Youth
1. Physical
2. More importantly mental advantages
2. Is it Dangerous? What does the research say?
3. Long term view/development
4. Age brackets for specific development
5. GPP
6. SPP
7. SPP
5. The Benefits of Weightlifting for Athletic Performance - Travis/Spencer
1. Power Production, Force Production, and Increased Velocity
2. Agonist v Antagonist relationship
3. Improved ROM
1. Angular Momentum (angular momentum v moment of inertia) in relation to recovery of leg portion
4. Elasticity improvements
5. Kinesthetic awareness
6. Time management with so many attributes benefitting at once
7. Hypertrophy of Type II Fibers
8. Force Absorption
6. Dysfunction Correction
1. Range of Motion Dysfunction
1. Hips
2. Ankles
3. Thoracic Spine/Shoulders
4. Knees
2. Physiological Dysfunction
1. Strong but Slow
2. Fast but weak
3. Lacking Elasticity
3. Body Part Specific Weakness
1. Quads
2. Hips (hamstrings, glutes, and Adductor Magnus
3. Back and Core
4. Movement Dysfunction
1. Bar forward off the Floor
2. Second Pull pushes bar in front of original vertical line (line of force in relation to the bar)
3. Deceleration during the Transition
4. Lack of Vertical Force during extension
5. Lack of Velocity during the first pull
6. Lack of Velocity during the second pull
7. Lack of reaching extension especially at knees
8. Rhythm and Timing for the transition from second pull to third pull
9. Slow Third Pull
10. Unstable Catch Position
11. Slow to establish the Catch
12. Horizontal Torso during the Dip and Drive
13. Slow Turn Around from the dip to the drive
14. Unstable Catch
15. Forward Push of the Bar
16. Lack of Bar Height