PE programs are being cut, sports other than football or basketball get less money every year, and the injury rate of kids goes up as the movement quality goes down. I got into coaching the high school sector in strength and conditioning, but found it’s about a lot more than just lifting weights. It is about building a program that develops kids that care about movement and how they do things, kids that have focus, goals and drive.

I have built an effective Strength & Conditioning program at Army and Navy Academy High School, but my focus has been on trying to make America a power in weightlifting again and that starts with the kids: they are the future lifters of the world, and if they are not going to be lifters, then they can at least be fans. I want to see more high school programs pop up because right now I am the only one in all of San Diego. What follows is a layout of what I have used to build an effective weightlifting program that in its first year sent three kids to Nationals to place in the top six. We have just gotten started and wish to see more schools follow suit!

First, you teach: How to teach a large group of kids to lift

To instruct a large group of kids in lifting, I use a concept I got from Coach Dan John, dumbbell yoga. This is a series of exercises, stretches and drills that's designed to help teach people the basic movements of lifting in a safe environment that allows for easy correction. The program is as follows:

Warmer (light jogging or jumping jacks)
hip flexor stretch
adductor stretch
T-Spine dynamic stretch
Yoga flow (eccentric pushup, cobra, child's pose, downward dog)- breath control emphasized
From downward dog – warrior one pose, both sides

Push-ups x10
Goblet squat x 10
Dumbbell deadlift x 10
Dumbbell snatch x 5
R Waiter walk - 20 yards
Dumbbell snatch x 5
L Waiter Walk - 20 yards
Repeat one more time

This sequence of exercises is done in a military large group format where reps are controlled and counted as a group. This allows for easy coaching and everyone can see everyone else to get feedback on how to properly perform the exercise while receiving coaching cues.

Then you must have a plan: A Periodized Year for High School Weightlifting

Periodization seems to have mixed views nowadays. Some think it is the only way to do things and create success, others think it is devil's magic from a bygone Soviet era. Whichever way you look at it, you need to have a plan over the course of the year if you intend to take a kid from zero to a total. The layout of the year for me looks like this:

Late August/September – Learn/Teach Phase 1

Using dumbbell yoga as a warm-up, lifters then go through the main movements. Programmed lifts include trap bar deadlifts, push-ups, pull-ups, rows, kettlebell swings, back Squats, front squats and varying ab exercises.

October/Early November – Grow Phase Dumbbell yoga is no longer done; a joint movement warm-up is used instead. After that, we cover the technique of the snatch and clean with the bar/stick and use that as skillwork in 15-minute sessions before the main exercises. The main exercises included are the back squat, front squat, press, bench press, deadlift, RDL, good mornings, lunges, kettlebell swings, and varying ab exercises. The goal is hypertrophy and improved competency in more advanced lifts.

Late November/December (before winter break) Strength Test Phase

The exercises have not changed, but the focus is on lifting at a heavier percent of their one rep max. Max testing week is performed, but technique is carefully controlled. Most of these 1RMs could potentially be two to three rep maxes, but the body has reached technical failure so the lift is not pushed heavier. The Olympic lifts are still in their infancy but are progressing with technique plates. Still, the sn and c+j are done for reps of three, with a focus on position and consistency. We're now up to about 20 minutes of training time.

Early January - Review Phase

There is a two-week break following the Strength Test Phase, followed by a two-week get back in shape program that refocuses their mind and gets their bodies remembering the lifts.

Late January/February – Develop/Strength/Specialize

We now focus on the lifts, with more experienced lifters working in the 80 percent range on the snatch and the clean+jerk, while additional barbell work is kept in the 80-90 percent rep range and cycled through. The first developmental meet is in February. Only competent lifters may compete; others are required to attend to watch and learn.

March/April/May – Competition Phase

March marks our first major competition. Only top competent candidates are permitted in the first meet, but all must compete in the April meet. If technique is still in development, then the meet is treated as a technique meet for them. Volume is reduced overall and they are preparing for one meet a month. Those qualifying for Nationals will NOT compete in May but will enter an extended prep for that National meet. Otherwise, May will be the final meet.

June – Training for the future/Nationals Prep

Some will graduate and never see me again, while others are staying and training for Nationals. In the case of the former, I teach basic programming skills and explain how I structured their workouts and why, and make sure they can continue on at least for fitness if not for competition. The crew preparing for Nationals cycles week by week and the planned openers and lifts are decided at the start of the month and worked towards throughout the rest of the month. Youth Nationals typically takes place at the end of June.

Don't forget love: How to introduce lifting to kids

I don't just start teaching the kids the lifts. That makes them go through the motions. I first want wide-eyed fans. I show videos (the DVDs from Ironmind and YouTube) of different competitions and always dedicate at least the last 10 minutes of class to watching competitions and lifting, always World level lifters. The kids learn the names, they learn the format and they want to be like them, not only that they learn the technique.

I teach technique from the bottom up.

Snatch
Snatch Deadlift
Snatch High Pull
Muscle Snatch w/Squat
Power Snatch
Full Snatch

Clean
Clean Deadlift
Clean Pull
Power Clean w/Squat

Jerk
Dip and Extend
Power Jerk
Split (if necessary)
Clean + Jerk

I find this method has an easy sequential format for getting the kids to understand how the lift should feel, how to keep the pull long and how to be explosive. I always relate back to the videos to show the boys what they are learning and help them have better understanding.

And don't scare them away: Competitions done right

I am not someone who believes in holding a kid back for four years while he masters the technique and THEN letting him compete. By that same token, I don't think you should push the kid to max and shoot for PRs when he can't even do the lift right every time. All my boys compete in the spring, regardless of how long they have been in the program because I want them to learn format. If need be we will keep them on technique plates in the competition, and I give them notes and ratings on how they did. I don't care about their total. I care about how can we improve and most importantly, whether or not they had fun.

Competing should be fun for kids. Let them decide how serious they want to take it. The competitions that all the newer lifters do are ALWAYS on home turf so they feel comfortable. More experienced lifters go to a variety of locations, lift on different bars and get challenged. The key is building the confidence over time and making them see how much fun competitive weightlifting can be. It reminds them that they are spending all this time practicing for SOMETHING. You can't just keep a kid locked away for years on end; they won't be able to see the light.

Making it last: Build a team and culture

A team is a culture. It has a unified attitude, clothes, lifting styles, etc. You need to create a team because when someone is having a bad day, the coach doesn't need to help them out of it, the team can. They support each other, pitch in to do work or fundraise and make it a more enjoyable experience. There are plenty of articles and books out there on how to build great teams, but it's really just caring enough to make one. Get some shirts, have team breaks, have a record board and make everyone feel like they're a part of the club. It can go a long way and help make sure that all the technical work you put in to coach and develop the athletes does not go to waste.

Weightlifting is a precarious sport in the US and has some diehard followers. There have been many avenues to discover it but many people always wish they had discovered the sport earlier. Youth need the sport of weightlifting more than ever and they need it taught right. So get into the high school and youth sectors; teach, plan, build and grow, because weightlifting's future is learning to read and write right now.