Barbell Certification Program Summary
The 12 Session Olympic Lifting Seminars will provide learners with the skills needed to take their current Bootcamp program to the next level by adding barbell work into the regimen. The seminars will cover 9 different lifts often used in UltraFit workouts. Held once a week the seminars will progress to increasingly technical movements, but will be delivered in a method that lifters of all skill levels can attempt.
Lifts to be covered include
- Dead Lift
- Shoulder Press
- Front Squat
- Push Press
- Over Head Squat
- Push Jerk
The course will teach students….
- The functional nature of the lifts, and how they fit within the UltraFit program model
- The proper precision mechanics of the movements through demonstration, and coaching
- Common lifting flaws, and the best methods to avoid them
- Body Kinesiology, and the scientific rationale for the way these movements are performed the way they are
- Injury prevention protocols, and how to properly ‘bail’ on a squat
This course will leave participants with the knowledge to pursue the higher level UltraFit barbell program, and the ability to identify personal form imperfections that these higher intensity WOD’s can create. A small WOD focusing on that weeks lift may be included to show the intensity levels that barbells can unleash.
Barbell Certification Overview
The UltraFit Barbell Certification program is designed to meet a wide variety of initiatives. First and foremost the goal is to ensure that our participants leave with an above average fundamental knowledge of each lift covered per certification class. This class can also serve as a prerequisite for those interested in pursuing the UltraFit barbell program on their own in our open gym forum. We are also hoping this program will serve as a sampler for those currently enrolled in Bootcamp classes to see the value of moving up to the traditional UltraFit barbell regimen, and understand the performance levels that are expected of barbell participants. Finally we hope that this program can be a tool used in our forthcoming train the trainer program, where current and prospective trainers can come and learn the skills they will need to go out and teach proper lifting mechanics. The coaches running the class should also attempt to create value for joining our UltraFit program, and why having a trainer can help anyone reach higher fitness levels.
The course is currently designed to be a 12 week program offering one lift, or review WOD that encompasses past lifts. The classes will be held on multiple days so sessions can be made up if one is missed to accommodate for fluctuations in participants schedule. (Subject to change)
Classes will begin with a meet and greet session, followed by a brief warm up, and lift introduction. Lift coaching will be structured with a three-pronged coaching approach for each lift. Classes will conclude with a review period where the coach can re-emphasize any crucial points, and field questions.
- Warm Up (5-10 mins) – Will be pretty similar for each lift, simple body weight movements to get the heart rate up, and blood pumping.
- Discussion of the lift (5 mins) – Coach should have a small discussion, and Q&A session on the lift to answer any questions, and give some background on the lift.
- Instructional (15 mins) - For each lift coach will describe the lift in its entirety, including any subtle nuances, variations, and provide scientific rationale for each lift. During this phase the coach will demonstrate the lift showing both proper form, and highlighting common fault areas. Examples will be given for each lift below.
- Participation (20 mins) - This is where the clients will get their first attempt at performing the movements with coach supervision to acknowledge good technique, and make recommendations on improvement areas. Examples will be given for each lift below.
- Role Reversal (20 mins) - After each lift has been covered the coach will step back and allow his participants to become the teachers. Here they will watch as their fellow participants attempt various lifts covered in the specific certification, and try to identify strengths and faults among each other. The coach’s role here is to guide the participants coaching to ensure it is accurate, and that they are using proper terminology when needed. Examples will be given for each lift below.
- Review (5-10 mins) – Field any lingering questions, and re-emphasize important points.