Weightlifting Ireland L1
Assignment Logbook
Session Guidelines:
Athlete history - Needs analysis,
Weightlifting functional movement assessment.
Design a sample warm up,.
Please fill in the template provided with a sample warm up, you may include pictures in an
appendix section at the end of your log book to support your information.
Specific exercises to be introduced during Logbook, Clean or Power Clean. Snatch or Power
Snatch. Jerk and variations. These exercises can range from technique sessions to loaded sessions,
depending on the skill proficiency of the participant.
A minimum of 8 sessions over an 8 week period must be completed. The personal reflection
section must also be completed after each session.
Final Personal Evaluation section is compulsory, together they will complete the Logbook task.
Candidates must use the following template, and upload their completed document in either word
or PDF format.
All evidence must be included on one document for submission
Coaches Name:
Alan Duggan
Athlete Needs Analysis:
Please list areas to be corrected or improved as part of your program
My athlete has really sustained a cruciate ligament tear but isn’t far away from being
back on the pitch playing so is in the later stages of his rehab. He has a weak technique
when it comes to a lot of lifts especially ones that involve squatting so zoning in on that
and trying to improve it as much as possible whilst also improving the weight he is lifting
which is his own personal goal.
Athlete Screening Information:
Give details on your screening and any scoring system used. You may add pictures in the
appendix section at the end of your log book
Like mentioned before my athlete is in the later stages of his rehab so that is something to
keep in mind but feels good and ready to take part in the eight sessions with no other
injury or illness to hold him back.
Warm Up
Give a brief overview of a sample warm up during your session (R-MAP: Raise, mobilise,
activate, potentiate)
Timescale:
10-20 minutes
R-
Jumping jacks 1x12
High knees 1x12
Heel flicks 1x12
Split lunges 1x12
M-
Inchworm to hip stretch 1x8
Wall calf and soleus stretch 1x30secs
Hip mobilisation in deep lunge position 1x30secs
Overhead at stretch with band 1x30secs
Rotator cuff stretch 1x30secs
A-
Press up and rotate 2x8
Toe touch squats 2x8
O.H broom handle squats 2x6
Squat jumps 2x6
P-
Focusing in on the techniques for the exercise for the main phase
Practice technique with broom handle or light weight (rehearsal)
Logbook Sample:
Session Number:
8/2/17
Date
Venue Austin Stacks GAA gym
1
Goals of this session:
Focus in on technique of the clean and what exercises can aid my client perform better at
it.
Time started:
Time finished:
5.00
Standard of participant: Beginner( ) Intermediate(x)
6.30
TRAINING PROGRAMME
Exercise
1. Front squat
Weight/Repetitions/Sets
Exercise Objective
3x8 w/ 60kg
Getting comfortable in the front squat
position
High pull
3x6 w/ 40kg
Getting a powerful high pull which can
be related to a clean
Deadlift
3x6 w/ 100kg
Getting strong and powerful in the
starting position of the clean
Explosive shrug with
bar
4x4 w/ 30kg
Getting the client used of being
powerful in a shrugging motion
2
3.
4.
5.
4x4 w/ 30kg
Combining the shrug and getting the
client into the habit of rising up onto
the toes and extending the joints
4x4 w/ 30kg
Keeping the bar as close as possible to
the body
Triple extension with
bar
6.
Hang clean
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Picked up a lot of new teaching points and cues to help get into each position more effectively.
Also, found the warm up very beneficial in terms of feeling loose and ready to go.
Personal evaluation of the session
Personally, I think the client enjoyed it and gained a lot in the first session which will hopefully
stand to us well for the next seven. I may look to get some research to why I chose certain
End
of Logbook
personalthe
reflection:
exercises
to accommodate
clean to be able to back it up.
Logbook Sample:
Session Number:
11/2/17
Date
Venue Austin Stacks GAA
gym
2
Goals of this session:
Advance on a few of the lifts and still zone in on the technique of the clean.
Time started:
6.15
Standard of participant: Beginner( ) Intermediate(x)
Time finished:
7.45
TRAINING PROGRAMME
Exercise
1. Deadlift
Weight/Repetitions/Sets
3x6 w/ 110kg
2.
Getting strong and powerful in the
starting position of the clean and
focusing on the hips and shoulders
rising at the same time
at the same time
Keeping the bar as close as possible to
the body
Hang clean
4x4 w/ 30kg
Front squat
3x8 w/ 65kg
Triple extension
4x5 w/40kg
Combining the shrug and getting the
client into the habit of rising up onto
the toes and extending the joints
Back extension
3x12 BW
To strengthen up the erector spinae
muscles as he thought they were quite
weak
R.D.L
3x10 w/55kg
3.
4.
5.
Exercise Objective
6.
Getting comfortable in the front squat
position
Build up the hamstrings and posterior
chain as much as possible
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Found the posterior work difficult enough but enjoyed the clean movement and is picking it up
easily enough.
Personal evaluation of the session
Enjoyed today’s session and had reasoning for choosing certain exercises which looked better on
my behalf.
End of Logbook personal reflection:
Logbook Sample:
Session Number:
17/2/17
Date
Venue Austin Stacks GAA
3
Goals of this session:
Work on the full clean movement from the ground up and again look to do some
strengthening work to aid the lifts.
Time started:
5.30
Standard of participant: Beginner( ) Intermediate(X)
Time finished:
7.00
TRAINING PROGRAMME
Exercise
1. Clean
Weight/Repetitions/Sets
Exercise Objective
4x4 w/40kg
Focus on keeping same technique
despite starting from a different
position
3x6 w/115kg
Getting strong and powerful in the
starting position of the clean and
focusing on the hips and shoulders
rising at the same time
3. Nordic curls
3x6 BW
Focusing on strengthening the
hamstrings in an eccentric motion as he
believes he is anteriorly dominant
4. Front squat
3x6 w/70kg
Getting comfortable in the front squat
position
5. R.D.L
3x10 w/60kg
Build up the hamstrings and posterior
chain as much as possible
3x8 BW
Build up unilateral strength for
upcoming sessions
2.
Deadlift
6.
Pistol squat w/TRX
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Found the full clean movement a lot more difficult than a power clean but did make good strides
throughout these session
Personal evaluation of the session
Used a lot of teaching points and cues that I think helped my client and didn’t put him under too
much pressure and let him take he’s time when trying the full movement.
Logbook Sample:
Session Number:
21/2/17
Date
Venue Austin Stacks GAA
4
Goals of this session:
Start to focus in on the snatch as well as keeping on improving the clean
Time started:
Time finished:
6.00
Standard of participant: Beginner( ) Intermediate( X )
7.30
TRAINING PROGRAMME
Exercise
1. Hang snatch
Weight/Repetitions/Sets
4x4 w/30kg
Exercise Objective
Keeping the bar as close to the body as
possible as well as generating as much
power output as possible
2.
3x8 w/20kg
Getting more comfortable in an
overhead squat position
3. R.D.L
3x10 w/62.5kg
Build up the hamstrings and posterior
chain as much as possible
4. Bulgarian split squat
3x8 w/ 50kg
Build up the unilateral strength in my
client
5. Nordic curls
3x8 w/ BW
Building up hamstring strength by
lowering down as slow as possible
6.
3x12 w/BW
To strengthen up the erector spinae
muscles as he thought they were quite
weak
O.H squat
Back extension
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Found the split squats tough and draining but enjoyed the snatch move and performed quite well
at it.
Personal evaluation of the session
Hang snatch went well so will progress it on next session with the full move. I found it hard to
motivate my client today as I was so physically tired myself form my own training so I must
End
of Logbook
personal
reflection:
improve
that for the
next time.
Logbook Sample:
Session Number:
25/2/17
Date
Venue Austin Stacks GAA
5
Goals of this session:
Get the full snatch in as well as looking doing a lot of exercises to aid the main lifts.
Time started:
Time finished:
8.00
Standard of participant: Beginner( ) Intermediate( X )
9.30
TRAINING PROGRAMME
Exercise
1. Hang snatch
Weight/Repetitions/Sets
4x4 w/40kg
Exercise Objective
Keeping the bar as close to the body as
possible as well as generating as much
power output as possible
2.
Snatch
4x4 w/30kg
3. Front single leg
bulgarian split squat
3x8 w/30kg
Getting used of starting form a new
position whilst still keeping the strong
technique
Working on single leg strength and
having the weight transferred down
through the front of the body
4. Hip thrusts
3x10 w/100kg
Trying to improve strength and power
in the glutes in that thrusting motion
which is so important for the snatch
5. S.L.R.D.L
3x8 w/12kg
Focusing on the hamstrings and
keeping a good balance whilst
performing the exercise
6. Back extensions
3x12 BW
To strengthen up the erector spinae
muscles as he thought they were quite
weak
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Found it difficult to keep the bar close to the body when the move started from the ground as was
accelerated up.
Personal evaluation of the session
Had a good few techniques and teaching points to combat the problem of the bar travelling too far
away as I had a feeling it might happen so was well prepared.
Logbook Sample:
Session Number:
1/3/17
Date
Venue Austin Stacks GAA
6
Goals of this session:
Look at the power jerk as well as keeping the other moves in mind.
Time started:
Time finished:
7.00
8.30
Standard of participant: Beginner( ) Intermediate( X )
TRAINING PROGRAMME
Exercise
Weight/Repetitions/Sets
Exercise Objective
Power jerk from the
4x4 w/30kg
Focusing that explosive power and
getting the correct depth when getting
in under the bar
Clean
4x4w/50kg
Trying to improve technique with each
rep as well as increase weight
3. Snatch
4x4 w/35kg
Trying to improve technique with each
rep as well as increase weight
4. Hip thrust
3x8 w/ 110kg
Trying to improve strength and power
in the glutes in that thrusting motion
which is so important for the snatch
5. Walking lunge
3x12 w/ 50kg
Building up on single strength which
will be vital with the split jerk
6. Supermans
3x12 BW
To strengthen up the erector spinae
muscles as he thought they were quite
weak
1. rack
2.
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Found the power jerk easier than the other lifts and picked up quickly as there wasn’t too much
teaching points to it.
Personal evaluation of the session
Wasn’t too much teaching involved in the power jerk but when we looked at the clean and snatch
and dissected the techniques as much as possible it made for a beneficial session.
End of Logbook personal reflection:
Logbook Sample:
Session Number:
5/3/17
Date
Venue Austin Stacks GAA
7
Goals of this session:
Focused on combining the clean and jerk together as well as our other moves
Time started:
Time finished:
5.00
Standard of participant: Beginner( ) Intermediate( X )
6.30
TRAINING PROGRAMME
Exercise
Weight/Repetitions/Sets
Exercise Objective
4x4 w/40kg
Marinating the strong technique even
when combining two moves and focus
on the recovery stage between the clean
and the jerk
4x4 w/40kg
Trying to improve technique with each
rep as well as increase weight
3. Squat jerk
4x4 w/ 30kg
Focus on getting the correct depth to
get in under the bar and driving it back
up when down there
4. R.D.L
3x10 w/70kg
Build up the hamstrings and posterior
chain as much as possible
5. Bulgarian split squat
3x8 w/ 55kg
Building up on single strength which
will be vital with the split jerk
6. Back extension w/
3z12 w/ 2.5kg
Strengthening the lower back and the
upper back with combing the two
1. Clean and jerk
2.
Snatch
Y,T,W
Note: While space is allowed for 9 exercises, more or less exercises may be added
Warm Down Timescale
15mins
Participant’s Feedback of the session
Enjoyed the variety in today’s session and is building up a lot of convinced with a lot of the lifts
which is key.
Personal evaluation of the session
Liked the mixture in today’s session and seeing the confidence in my clients lifts makes it a lot
easier for me but I constantly aim to reinforce good habits.
End of Logbook personal reflection:
Logbook Sample:
Session Number:
12/3/17
Date
Venue Austin Stacks GAA
8
Goals of this session:
Look at the split jerk and set my client up well for moving forward with all the lifts
Time started:
Time finished:
7.00
Standard of participant: Beginner( ) Intermediate( X )
8.30
TRAINING PROGRAMME
Exercise
Weight/Repetitions/Sets
Exercise Objective
4x6 w/ 45kg
Marinating the strong technique even
when combining two moves and focus
on the recovery stage between the clean
and the jerk
4x6 w/ 45kg
Aiming to improve technique with each
rep as well as increase weight
3. Split jerk
4x4 w/ 35kg
Zoning in on the technique as well as
being as explosive as possible with the
move
4. Front squat
3x6 w/75kg
Getting comfortable and stronger in the
front squat position
5. Unstable split lunge
3x12 w/10kg
Good move to complement the split
jerk and improve the stability whilst in
the lunge position
6.
3x8 BW
1. Clean and jerk
2.
Snatch
Building up hamstring strength by
lowering down as slow as possible
Nordic curls
7. Back extension w/
3x12 w/2,5kg
Y,T,W
Warm Down Timescale
Strengthening the lower back and the
upper back with combing the two
15mins
Participant’s Feedback of the session
Made good strides with the split jerk and was confident in the position thanks to doing a lot of
unilateral work and playing football which will naturally improve he’s single leg strength. Found
the split jerk to be one of he’s favourite ones.
Personal evaluation of the session
Felt really comfortable teaching the split jerk as I felt is was my strongest because my technique
seemed and felt good. It just shows when you have confidence in what you are teaching it comes a
lot easier.
Weightlifting Level 1
Personal Evaluation at end of Logbook task. There is no minimum or maximum word count.
Don’t worry about how you write. We are trying to access your experience and thoughts.
Name: Alan Duggan
Course Venue: IT Tralee
Date: 3rd, 4th & 5th of February 2017
Thought the logbook process was beneficial and the template gave good ideas of
what should be included. The eight sessions were vital I think in terms of
developing a confident coaching style and gave a greater insight in to how you
become a naturally comfortable coach for any training styles not a mind Olympic
lifts. If I was to do it again I would aim for getting more clients on board to
experience all the different styles of people trying to pick up this difficult training
style. One person can kind of limit your teaching in that you know everything
about the person after a few sessions so you know how to correct all of their bad
habits and there are no real surprises or hard challenges thrown at you that would
require you to think on your feet. Overall the course was really beneficial for me
and I would highly recommend it to any coach that is looking to broaden their
experience and expertise in the future. As the course covers so many aspects of
coaching I general, anti-doping and all the techniques and how to teach them to a
beginner it is extremely broad and has a good mix of both theory and practical so
a perfect bend in my opinion.
Appendix 1: Screening, pictures and further information