On Saturday January 21st Coach Micela held a benefit Weightlifting Clinic to help support Sarah Robles’s Travel Expenses to the Olympic Trials in Columbus, Ohio in March. Head Coach Chris Gartrell of Bare Bones Weightlifting Club brought several lifters up from Tucson, AZ for this event. Along with Coach Micela, 3x National Champion Sarah Robles, 2011 World University Team member Collin Ito, and National Team members Craig Rintoul and Keith Weitz assisted with the clinic.
The first part of the day went over the technical progressions of the Snatch followed by a Snatch Work Out. Coach Micela’s Technical Progressions allow the athletes to understand the fundamentals of the Snatch from a mechanical perspective. His technical progressions are great for teaching beginners of all ages and previous sports backgrounds. By themselves they can be used as Strength Exercises. Together they form a system of learning that help establish a motor pattern for the Snatch. Athletes then worked up to a comfortable weight for several singles so the Coaches could observe their technique and give advice.
After a short break. Coach Micela taught the Jerk. Again in a series of progressions for better understanding. From there, the group went over the Clean. Much of the Technical Progressions for the Clean are similar to the Snatch so the learning of these movements builds on that already learned movements of the Snatch. Then we put both movements together and let the athletes work up to a heavy weight to say if there are any technical breakdowns as the intensity on the bar goes up. All the coaches worked with the lifters to offer their advice.
After another short break all clinicians were asked to work up to several heavy singles in the Front Squat. Since starting these Clinics we have always had at least one person hit a personal record in the Front Squat and this clinic was no different. Renee Lawton hit 84 kilos in the Front Squat. Renee is an up and coming lifter in Arizona. She has shown great promise in the last year or so and is gunning for the University Nationals in Shreveport, LA. I wish her and her Coach continued success.
Another bright spot of the clinic was Samantha Silverman also out of Coach Gartrell’s Gym. Sam is very powerful and has the potential to be a top national caliber lifter in the 53 or 58 kilo weight class if she wants to commit to the training. She has easily lifted 70 kilos in the Clean. With some time and more Technical work she could be Clean & Jerking that weight and more. I believe she could have a great showing at the University Nationals in April.
Keep it up guys. We are looking to run another Clinic in February and one a month for the rest of the year. Look for details on our calendar or like us on Facebook at www.facebook.com/performanceone to find out more up to date details.