What to Expect

For the first couple of work outs heaving weight is not a concern.  The main goal of the first couple of work outs is to get the athletes technique and form right.  I am assuming that the types of lifts that will be posted the athlete will already have experience in performing them.  

The workouts will consist of a warmup, either latter drills, medicine ball routines, or jumping rope.  The warmups will help the athlete get prepared  for the lift and help with footwork and core training.  The latter drills and jump roping are to help the athlete generate "quick feet" and better their coordination.  The medicine ball routines train the athletes core and  help their endurance.  

The main lift will consist of olympic lifts, like hang cleans, power cleans, push jerks, split jerks and power shrugs.  The work outs will also involve squats, lunges, bench press (barbell and dumbbell) , pull ups, push ups.  There will rarely be lifts that isolate one muscle.  

The workouts are meant to be preformed on time frame.  This limits your rest time and builds muscle endurance.  At the end of the lift a static stretch will will done to loosen your body back up and help with flexibility.