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competitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. FALL PROGRAM BEGINNER SEASON 1 Monday Warm - Up Barbell Practice - “3 Stop” Strength - Squat - 7 RM + 7x3 @ 90% Press - 7 RM + 7x3 @ 90% (RM's are heavy but fast and perfect; not true maxes. Take 3-4 sets and then drop and perform 3 across.) Accessories - pick 3, 3 sets of 10-15 VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. FALL PROGRAM BEGINNER SEASON 1 Monday Warm - Up Barbell Practice - “3 Stop” Strength - Squat - 7 RM + 7x3 @ 90% Press - 7 RM + 7x3 @ 90% (RM's are heavy but fast and perfect; not true maxes. Take 3-4 sets and then drop and perform 3 across.) Accessories - pick 3, 3 sets of 10-15 VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on TwitterOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 sets FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
YEAH THESE KIDS MAKE ME FEEL AS WEAK AS A FETAL KITTEN TOO It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on TwitterOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 sets FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
YEAH THESE KIDS MAKE ME FEEL AS WEAK AS A FETAL KITTEN TOO It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
DEDICATION IN THE SECOND HALF Good morning everyone, It's easy to find motivation in the early stages; everything is new and exciting. It's similarly easy to find motivation near the end as you approach a deadline, a competition, or other capstone event. The challenging part comes in the middle; nothing is new and your long term goals are still in FALL PROGRAM BEGINNER SEASON 1 Monday Warm - Up Barbell Practice - “3 Stop” Strength - Squat - 7 RM + 7x3 @ 90% Press - 7 RM + 7x3 @ 90% (RM's are heavy but fast and perfect; not true maxes. Take 3-4 sets and then drop and perform 3 across.) Accessories - pick 3, 3 sets of 10-15 VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
IRON PRIMATES BARBELL CLUB Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: “Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of PROGRAMS | IRON PRIMATES BARBELL CLUB Outline: Weekly: Monday, Tuesday, Thursday Daily: warm-up, barbell practice, strength, accessories, cool-down New Lifter Season 1 Program New Lifter Season 2 New Lifter Season 3 Progression of Difficulty: Strength Movements: 5# per week (upper body), 10# per week (lower body) ONLY IF TECHNICALLY PROFICIENT. Confirm with Coach Norland before adding weight. GOALS, GENERAL INFO, SAFETY, ETC. Supervisor: Benjamin Norland, Science Teacher, Hall High School (email Coach Norland) USA Weightlifting Sports Performance Coach The Iron Primates is Hall High School's strength club. Through organized programming and supervised practice we learn and apply the principles of exercise physiology to achieve athletic goals both modest andcompetitive.
WELCOME TO THE IRON PRIMATES! Welcome to the Iron Primates! I can't wait to start working with you! On this opening page we'll have our daily programming. Check out the permanent information on the right and bottom of the page. General information, contact form, and links to the sport of Weightlifting are under the banner at the top. Follow us on Twitter VIDEO | FORMATS | IRON PRIMATES BARBELL CLUB Posts about Video written by coachnorland. It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. FALL PROGRAM PHASE 2 Day 1: Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 2: Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90% Accessories Day 3: Incline Bench and Lat Pull Down 3 sets to 7rm + 3 setsOPENING DAYS
Schedule: Monday, Tuesday, Thursday from 2:30 - 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We'll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by Chad Smith: "Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time)." Now watchthis: The guy
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WINTER SCHEDULE
Great work this fall everyone. As we move into the winter season I’ll be in the weight room for about 30 minutes on Mondays from 2:30 to 3pm. If you want to work on oly technique come find me. Or you can do winter track and learn that stuff anyway and get detailed coachingall season.
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November 21, 2014
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YOU SHOULD TRY TO BE WERNER GUNTHOR Quoted from Juggernaut Training Systems article 11/4/14, by ChadSmith:
“Gunthor was a Swiss shot putter with a PR of 22.75m (74’7.75”), a 4x World Champion (3x Outdoors and 1x Indoors), and the 1988 Olympic Bronze Medalist (The 1988 Olympics is widely considered the greatest shot put competition of all-time).”Now watch this:
The guy is 6’7 and 310#. Power? You want this but remember this is an example of the absolute apex of the pyramid of athletic development. This is one of the greatest athletes of all time as as such not only was Gunthor a tremendously gifted athlete he had an incredible base of broad general training that he honed over many years into the weapon on display in that montage. Build the base. Posted in Uncategorizedon
November 6, 2014
by coachnorland
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FALL PROGRAM PHASE 2Day 1:
Squat and Push Press 3 sets to 7rm + 3 sets of 7 reps at 90%Accessories
Day 2:
Front Squat and Hang Clean Pull 3 sets to 7rm + 3 sets of 7 reps at 90%Accessories
Day 3:
Incline Bench and Lat Pull Down 3 sets to 7rm + 3 sets of 7 reps at 90%Accessories
Suleymanoglu is widely considered the greatest weightlifter of the 20th century. In this video from 1996 he snatches 147.5 kg (325 pounds) at a body weight of 60 kg (132 pounds) and a height of 4 ft 10 inches. In 1988 he clean and jerked 3 times his own body weight making him pound for pound one of the strongest people ever.. Posted in Uncategorizedon
October 21, 2014
by coachnorland
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DEDICATION IN THE SECOND HALF Good morning everyone, It’s easy to find motivation in the early stages; everything is new and exciting. It’s similarly easy to find motivation near the end as you approach a deadline, a competition, or other capstone event. The challenging part comes in the middle; nothing is new and your long term goals are still in the long term future. This is where your discipline becomes of primary importance. Learn to love the grind; find daily successes in the smallest improvements in technique or recovery time. Re-frame your goals to take into account your initial progress. Also it never hurts to eat some humble pie to remind yourself how far you still have to go. Below are some great progressions for learning some basic bar skills and developing core strength, body control, and of course…discipline. Also check this out: Posted in Uncategorizedon
October 14, 2014
by coachnorland
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FALL PROGRAM BEGINNER SEASON 1Monday
Warm – Up
Barbell Practice – “3 Stop” Strength – Squat – 7 RM + 7×3 @ 90% Press – 7 RM + 7×3 @ 90% (RM’s are heavy but fast and perfect; not true maxes. Take 3-4 sets and then drop and perform 3 across.) Accessories – pick 3, 3 sets of 10-15 reps each, add weight or difficulty only if technically proficient for all reps in every set Cool Down – 5 mins on a bike, elliptical, etc.25 Dislocates
Spine straightening drill Static Stretching, Foam RollTuesday
Warm – Up
Barbell Practice – “Arnold” Strength – Deadlift – 7 RM + 7×3 @ 90% Front Squat – 7 RM + 7×3 @ 90%Accessories
Cool Down
Thursday
Warm – Up
Barbell Practice – “Bergener” Strength – Bench – 7 RM + 7×3 @ 90% Lat Pull Down – 7 RM + 7×3 @ 90%Accessories
Cool Down
RECORD ALL WORKOUT INFORMATION IN YOUR JOURNAL!!! THIS IS CRITICAL!!!! Record weights, reps, sets, how you feel, if you ate unusually well or poorly, how you slept, etc. Posted in Uncategorizedon
September 2, 2014
by coachnorland
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OPENING DAYS
Schedule:
Monday, Tuesday, Thursday from 2:30 – 3:30 pm in the weight room. BRING A JOURNAL (a $2 notebook from the grocery store will suffice) and something to write with. Club will run in season-long sessions. You are expected to attend all meetings. This is important for you to not only learn the movements properly but to successfully adapt to the work. This will at times be uncomfortable. All worthwhile growth is. I expect you will put forth the necessary effort and perseverance. http://www.teamusa.org/USA-Weightlifting/Media/Feature-Friday#ooid=4xZ3d4bzptymQGkDZF1RejKLipCyhvgA Posted in Uncategorizedon
September 2, 2014
by coachnorland
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FALL TRAINING SCHEDULE Good evening everyone, Iron Primates will officially start meeting on Tuesday. Be down at the weight room at 2:30. We’ll discuss the schedule, expectations, and get a workout in so be dressed and ready for that. Tomorrow and Friday however, I will be in the weight room anyway so feel free to come down and get a jump on training some skills. This will also give me a chance to conduct a movement quality screen on everyone a bit morequickly.
In the meantime check out CJ Cummings, an up and coming lifter who recently set a national record in the clean and jerk. PS He’s 14years old.
Posted in Uncategorizedon
August 28, 2014
by coachnorland
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YEAH THESE KIDS MAKE ME FEEL AS WEAK AS A FETAL KITTEN TOO… It’s okay, that’s why I’m a coach. You all have over a decade of training ahead of you that I’ll never get and if I can help you get a little bit more out of those ten years and be a little healthier then I’ll be happy. Maybe one of you will achieve some goal you never thought possible. Let these kids inspire us to our own personal version of greatness. Training this week Mon, Tues, Wed from 1-2pm. Maybe we should work on our gymnastics? Posted in Uncategorized,
Video format
on June 16, 2014
by coachnorland
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THIS COULD BE YOU SOME DAY… Hey everyone! We had a great mini-session after school today; feel free to come down even though we aren’t officially up and running yet. The weight room won’t be open during exams but I can get us in. Just let me know if you want to arrange a time to lift. Right after or before exams works the best. Looks like we’ll have time over at KP for most of the summer in case you are around. I’ll have an exact and complete schedule out soon so stay tuned for that. In any event expect a lot of body weight and core focused work for the summer to keep you busy. In the mean time check out this fantastic trip down memory lane. Don’t worry, I wasn’t even alive for this. The not-awesome thing about this video is that women’s lifting wasn’t in the Olympics yet. Seriously, the hair… Posted in Uncategorized,
Video format
on June 12, 2014
by coachnorland
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THE NEXT COUPLE WEEKS… Good evening primates! From now until the end of school when the weight room is open, I’ll be in there. Feel free to come down and we can get a jump start on next fall. Totally fun and relaxed. There will be a plan of some sort for the summer but I don’t know what or where it will be. I’ll post here as soon as I know. Subscribe to the website so you get email updates on new posts. In the mean time check out Jennifer Lombardo cleaning 105kg and 112kg at the European championships. FYI 112kg is 246 pounds… Posted in Uncategorized,
Video format
on June 11, 2014
by coachnorland
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