Olympic Weightlifting Off Season Program - 4 Weeks
CH Fitness and Performance
Weightlifting, Strength & ConditioningAll competitive weightlifters, from intermediate to elite, benefit significantly from taking a break from the physical and mental rigor of preparing for competition. CHFP Weightlifting athletes are encouraged to identify an "off-season" each year to allow the body to recuperate and recover and to enhance general physical preparedness for future training cycles. CHFP Off Season programs emphasize general strength and conditioning, mobility, and attention to technique work on the snatch, the clean and the jerk at moderate intensity.
A
Clean Pull from Floor
3 x 3
B
Back Squats
3 x 5
C
Behind the Neck Snatch Grip Push Press
3 x 5
D
Weighted Sit Ups
3 x 10
A
Snatch
5 x 1
B
Eccentric Back Squats
3 x 5
C
Wide Grip Pull Ups
3 x 5
D
Russian Twists
3 x 10
A
Clean and Jerk
5 x 1
B
Pause Back Squats
3 x 5
C
Bench Press
3 x 5
D
Weighted Plank Hold
3 x 0:30
Cara Heads Slaughter, M.A, OLY
Olympian. USAW International Coach. USAW Hall of Fame. Athletes under Cara's guidance have earned numerous medals at national and international competitions and set multiple Youth, Junior and Masters American records. Cara is certified as a IWF Coach Course Instructor and a USAW Coach Course Lead Instructor.
Our Off Season program emphasizes general strength and conditioning, mobility, and attention to technique work on the snatch, the clean and the jerk at moderate intensity.
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