Certificate Courses and Seminars

2-day Foundational Certificate Course

Day 1 – Snatch

Course Content:

  • Theory of snatch
  • Starting position
  • First pull
  • Second pull
  • Triple extension
  • Overhead position
  • Muscle snatch / power snatch / snatch

Weightlifting Principles:

  • The correct path of barbell
  • How to triple extend the body
  • How to improve coordination
  • How accessory exercises improve performance

Day 2 – Clean and Jerk

Course Content:

  • Theory of clean and jerk
  • Starting position
  • First pull
  • Second pull and triple extension
  • Power clean / clean
  • Power jerk / squat jerk / split jerk

Weightlifting Principles:

  • The correct path of barbell
  • How to triple extend the body
  • How to improve coordinations
  • Standard technique for different positions

3-day Advanced Technique Certificate Course

Day 1

0900 – 1130 Hours

  1. Hang muscle snatch (5 × 6)
  2. Hang power snatch (5 × 6)
  3. Hang snatch (5 × 6)
  4. High pull (5 × 6)
  5. Muscles training
  6. Post workout stretching and treatments

1500 – 1730 Hours

  1. Snatch (5 × 8)
  2. Speed pull (3 × 8)
  3. Snatch grip stiffed leg deadlift (5 × 6)
  4. Muscles training
  5. Post workout stretching and treatments

1930 – 2100 Hours

  1. Snatch grip push press (3 × 6)
  2. Snatch balance (3 × 6)
  3. Post workout stretching and treatments

Day 2

0900 – 1130 Hours

  1. Power clean (3 × 6)
  2. Clean (3 × 6)
  3. Power clean and jerk (3 × 6)
  4. Clean and jerk (3 × 6)
  5. Shoulder press (5 × 4)
  6. Post workout stretching and treatments

1500 – 1730 Hours

  1. Front squat (3 × 6)
  2. Squat dips (3 × 6)
  3. Push press (3 × 6)
  4. Muscles training
  5. Post workout stretching and treatments

1930 – 2100 Hours

  1. Block clean (3 × 6)
  2. Block clean pull (3 × 4)
  3. Post workout stretching and treatments

Day 3

0900 – 1130 Hours

  1. Muscle snatch (3 × 6)
  2. Speed pull (10 × 4)
  3. Muscles training
  4. Post workout stretching and treatments

1430 – 1700 Hours

  1. Clean and jerk (3 × 6)
  2. Deadlift (3 × 4)
  3. Muscles training
  4. Post workout stretching and treatments

Custom Seminars

For those looking for a more personalized or custom training seminar, we will work with you to design a tailored curriculum.