tive to skill and technique training)


• Choose loads where the athlete can suc- ceed rather than attempting near max lifts


• Focus on creating a well-rounded ath- lete (endurance and anaerobic training, strength, flexibility, power, agility and co- ordination)


• Set standards and expectations regard- ing behavior, fair play and etiquette


Training: • Encourage participation in multiple sports and activities


• Weightlifting should include approxi- mately two workouts per week, rang- ing from 45 minutes to one hour (total weightlifting volume – 100 to 150 hours annually)


• Lifter should engage in other sporting activities the other three to five days


TRAIN to TRAIN Females 11-15, Males 12-16 Objectives: • Adapt to the growing body – athletes will most likely experience “growth spurts” which will change the biomechanics of their technique


• Begin to shift focus to the nuances of the lifts (starting position, posture, receiving the bar) rather than the gross movement patterns


• Gradually add assistance exercises to the program


• Still remain focused on creating a well- rounded athlete


Training:


• Encourage participation in multiple sports and activities


• Weightlifting training should include


three to four workouts per week, rang- ing from 1 – 1.5 hours (total weightlift- ing training volume – 300 to 400 hours annually)


Competition:


• Introduce competition with an emphasis on competition procedures


• Coaches should choose weights that set their lifter up for success


• Lifters should compete 1-2 times per year • USAW national-level event – Youth Na- tionals


TRAIN to COMPETE Females 15-18, Males 16-18 Objectives: • Athletes may decide that weightlifting is their preferred sport and the sport in which they would like to “specialize” in


[ATHLETE DEVELOPMENT MODEL for competition


]


• Training programs should be progres- sive in nature to help lifters adapt to the increasing work capacity Competition:


• It is important to continue developing the whole body with strength, speed and flexibility


• Begin personalized training based on the individual athlete


• Help the athlete understand the critical elements of training and competition


Training: • Athlete may begin to specialize in weight- lifting, but can still cross train through other sports


• Weightlifting training should include four workouts per week, ranging from one to two hours (total weightlifting volume – 400 to 500 hours annually)


• Focus training around peaking for compe- tition


• Training programs should be progres- sive in nature to help lifters adapt to the increasing work capacity Competition:


• Choose competitions that fit into the overall goals of the athlete


• Focus should be on peaking for main competitions


• Lifters should compete 4-5 times per year • USAW national-level events – Youth and Junior Nationals


LEARN to COMPETE Females 18-22, Males 18-22 Objectives: • Athlete becomes more aware of the im- portance of their training and competition habits


• Performance optimization becomes


critical and athlete may begin to seek help from other providers such as mas- sage therapists, physiotherapists or nu- tritionists


• Continue refinement of technique • Regular competition and training camps should be scheduled


Training:


• Weightlifting training should include 4-5 workouts per week, ranging from one to two hours (total weightlifting training vol- ume = 500 to 600 hours annually)


• Focus of training revolves around peaking USAWEIGHTLIFTING.ORG << 13


• Focus should be on peaking for main competitions


• Lifters should compete 5-6 times per year • USAW national-level events – Junior Na- tionals, American Open, Nationals introduction


• Possible competition


COMPETE to WIN Females +23, Males +23 Objectives: • Athletes have fully developed in terms of their mental, physical and emotional ca- pabilities


• Main focus is mastery of technique and development of individual style


• Athletes should have a support team in place, especially around competitions and for the prevention/treatment of injuries


• Rest and recovery become very important as volume and intensity increases


Training: • Weightlifting training may include six to seven workouts per week,


sometimes


twice per day (total weightlifting training volume = 600 to 900 hours annually)


• Training programs should be progressive in nature and include adequate rest Competition:


• Focus should be on peaking for main competitions


• Lifters should compete 3-5 times per year • USAW national-level events – American Open and Nationals


• International competition


In closing, ADM is not about restricting com- petition. It is about making both training and competition age appropriate. Children are not smaller editions of


adults. A child is only 10 years old once. As adults, we have a stewardship to en- sure their growth in all phases of their life. Physical, mental, emotional, social, and even spiritual. Since weightlifting is an in- dividual sport that can benefit all sports, we have the opportunity to help young athletes grow to excellence in our sport and any other sports that they choose.


to


international


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