BURGENER STRENGTH - WEIGHTLIFTING LEVEL 1 COURSE
The course objective is to teach coaches and athletes how to teach and perform the snatch, clean, jerk – safely, efficiently and effectively. Spend 2 days dialing in the fundamentals, drills and positions for both the snatch and clean & jerk in both coaching and performance breakouts. The focus is on participants learning and experiencing the foundational teaching points for instructing others to achieve them. (Formerly the CrossFit® Weightlifting Course)
Fundamentals - Stance, grip, and position are critical components for every lift performed in weightlifting.
Burgener Warm-Up and The Skill Transfer Exercises - 10 movements that break down the complexity of the snatch into practical, effective, and specific movements in order to dial in technical efficiency.
High Hang Position - The first and most effective position for teaching a new athlete how to snatch or clean.
Launch Position - Critical for both the snatch and clean, as it puts the body in a position to generate speed and power throughout the remainder of the lift.
Start Position - Learn how to properly “set up” and lift the barbell from the floor to the knees.
Front Squat - 5 variations that help teach and develop a strong receiving position in the clean.
Jerk Skill Transfer Exercises - 5 progressive movements that teach an athlete how to take the barbell from shoulder to overhead.
Split Jerk - Learn the 5 points of performance for the split jerk through a detailed diagram that marks the feet.
(9 a.m.-4:15 p.m.)
9:00 Introduction: Course Objective
9:40 Warm-up: Lateral speed and agility
10:00 Fundamentals: Stance, grip, position
11:00 Drills: Burgener warm-up
12:00 Drills: Skill transfer exercises
2:00- Positions: High hang snatch
2:10 Warm-up: Lateral speed and agility + specific drills
2:30 Positions: Launch
3:20 Positions: Start + 1st Pull
3:30 Snatch positions breakout
(9 a.m.-3 p.m.)
9:00 Opening remarks: Snatch Review
9:40 Warm-up: Lateral speed and agility + specific drills
10:00 Snatch breakout
11:00 Clean: Front squat variations
11:40 Clean: Positions + adjustments for overhead
1:00 Jerk: Skill transfer exercises
Warm-up: Lateral speed and agility + specific drills
2:00 Split jerk: Making the feet
2:30 Clean & jerk breakout session
The default language for the Weightlifting Course is English. In some countries, a translator is provided. Lecture and small-group practical sessions are translated in real time. Courses with a translator are specified in the "Language" section from the event registration link. Generally, translators are used in Latin America and some countries in Europe and Asia.
CONTINUING EDUCATION UNITS (CEUS)
Upon successful completion of this course, the participant may claim eleven CEUs towards their continuing education.
Email info@BurgenerStrength.com for discounts for active duty or retired military personnel (upon 20 years of service or permanent medical retirement), first responders and groups of 3 or more.