High School Weightlifting for Women

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High School Weightlifting for Women

• Frank Baumholtz
• Newberg High School
• baumholtzf_at_newbwerg.k12.or.us

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Functional Movement Screen
Dont Put Function on Disfunction! http//www.fun
ctionalmovement.com
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Program Goals

• Train in all 3 Planes of motion.
• Single Leg Training Ex. SL Deadlift
• Training the ability to Produce, Reduce, and
  Stabilize Force- Acceleration and Deceleration of
  the Body
• Inability to Decelerate Injury

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Program Goals

• Decrease Injuries
• Increase Stability Mobility
• Address Imbalances Asymmetries
• Increase Power Strength through PROGRESSION!

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Static Stretching

• Use pre-workout as a corrective tool
• Activation exercises are critical
• Dynamic Warm Up is also essential

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Program

• Corrective Stretching/Exercises
• Soft Tissue Work
• Activation
• Dynamic Warm Up
• Agility
• Plyometrics
• Power
• Strength
• Conditioning
• Regeneration/Cool Down

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Soft Tissue Work

• Method Used to REBUILD broken down tissue from
  training and playing

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Activation

• Mini Band Walks
• Hip Flexor (Psoas) Activators
• Iso Holds

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Dynamic Warm-Ups

• Dynamic Warm Ups
• Increase Core Temp
• Increase Muscle Pliability
• Increase Neural Awareness
• Allow for Stronger Muscular Contractions
• Reinforce Positive Movement Patterns
• Create More-Permanent Flex Gains

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Agility Drills

• Ladders
• Line Drills
• Cone Drills
• Sport Specific Drills

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Plyometrics

• Box Jumps/Hops
• Hurdle Jumps/Hops Stabilize
• Hurdle Jumps/Hops Studder Step
• Hurdle Jumps/Hops Continuous
• Bounding
• Foot Contacts

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Power

• Medicine Ball Circuits
• Kettle Bell/Dumbbell Swings
• Olympic Lifts

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Strength Matrix

• Core/Rotary
• Vertical Push (Push Press)
• Vertical Pull (Pull Ups, Chin Ups)
• Horizontal Push (Push Up, bench Press)
• Horizontal Pull (DB Rows, Inverted Row)
• Knee Dominant (Front Squats, Single Leg Squats,
  Bench Squats)
• Hip Dominant (Deadlift, Rev. Lunge, Single Leg
  Deadlift)

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Typical Day

• Foam Roll
• Warm Up Jog
• Dynamic Warm Up
• Activate (Mini Bands)
• Agility Ladders
• Plyo Jumps/Hops
• Power
• Strength
• Conditioning

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Strength Workout

• Quad Set 1
• Front Squat
• Pull Up
• AIS Chest Stretch
• Side Bridge
• Quad Set 2
• Single Leg Deadlift
• DB Row
• Y,T,W,L
• Stability Ball Roll Outs

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Program Design

• Have a Plan and Stick to it!
• A bad program done well is better that a good
  program done poorly.

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Front Squat
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Conditioning Methods

• Strides
• Sled Pulls/Pushes
• Metabolic Circuits
• Shuttles
• 150 yards (30-50 yard course)
• 300 yards
• 30/130 Work/Rest Ration
• Heart Rate Monitors

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Conditioning Philosophy

• Progression
• Increase Work Capacity over time
• 30/130
• 30/100
• 30/30
• Tabata 20/10 (repeat 8x) - ADVANCED

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Sled Pulls
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Resources