
March 2025 Athlete of the Month
The Core Values of Conqueror Weightlifting are Effort, Attitude, Trust and Respect. Each month, we recognize one of our athletes who excels in consistently demonstrating
To provide exceptional coaching in Olympic weightlifting and fundamental strength training principles within a supportive environment that empowers everyone to develop themselves to the very best of their ability.
Effort: The primary determinant of success for our team is effort. It is one thing we all have complete control over and everyone, regardless of ability level, can devote their very best effort towards mastering any task or challenge set before them.
Attitude: Daily attitude is another area completely under each individual’s control and is a vital part of successful development. We expect our team members to be positive, teachable, and personally accountable for their success.
Trust: Honesty and integrity are critical in developing a strong coach-athlete relationship. We expect all members of this team to be individuals who can be counted on to honor their word, be trustworthy and make wise choices both inside and outside the gym.
Respect: We are unique individuals who bring different backgrounds and interests to the team. Regardless of personal differences, we will be a team who always treats each other with honor and respect.
CJ Del Balso, MS, CSCS, RSCC, USAW International Coach
Coach Del Balso has been actively coaching weightlifting athletes since 2008. He is an International Level Coach with USA Weightlifting and has developed athletes who have competed on both the national and international levels including 5 national champions and 15 national medalists. Coach Del Balso also serves as a lead instructor for the USA Weightlifting coaching certification program which trains coaches in how to effectively teach and implement the Olympic weightlifting movements.
In addition to his expertise as a weightlifting coach, Coach Del Balso is a professional physical education instructor with more than 20 years of experience working with student-athletes as a teacher and strength and conditioning coach at the high school level. The National High School Strength Coaches Association recognized Coach Del Balso as the 2021 California State Strength and Conditioning Coach of the Year. He holds a Master of Science Degree in Human Movement from A.T. Still University in addition to being a Certified Strength & Conditioning Specialist and Registered Strength and Conditioning Coach with the National Strength and Conditioning Association.
Closed
5:30am – 7:00am
4:00pm – 7:00pm
4:00pm – 7:00pm
5:30am – 7:00am
4:00pm – 7:00pm
4:00pm – 7:00pm
5:30am – 7:00am
4:00pm – 7:00pm
Morning by appt only
Closed
5:30am – 7:00am
4:00pm – 7:00pm
4:00pm – 7:00pm
5:30am – 7:00am
4:00pm – 7:00pm
4:00pm – 7:00pm
5:30am – 7:00am
4:00pm – 7:00pm
Morning by appt only
This program is designed for individuals of any age (Youth through Masters) who desire to learn and train the Olympic weightlifting movements. The goal of this program is to develop technical proficiency in the weightlifting movements, build overall strength and prepare individuals to compete in the sport of weightlifting.
This program is designed for youth (17 and under) athletes who want to correctly learn the Olympic weightlifting movements along with fundamental strength training principles. The methods used in this program are highly effective for developing power, strength, flexibility, and coordination that transfer well to improved athletic performance.
This program is designed for individuals of any age (Youth through Masters) who desire to learn and train the Olympic weightlifting movements. The goal of this program is to develop technical proficiency in the weightlifting movements, build overall strength and prepare individuals to compete in the sport of weightlifting.
This program is designed for youth (17 and under) athletes who want to correctly learn the Olympic weightlifting movements along with fundamental strength training principles. The methods used in this program are highly effective for developing power, strength, flexibility, and coordination that transfer well to improved athletic performance.
1 on 1 coaching sessions are available to existing members only and must be scheduled outside of the normal small-group training hours.
This program is designed for youth (17 and under) athletes who want to correctly learn the Olympic weightlifting movements along with fundamental strength training principles. The methods used in this program are highly effective for developing power, strength, flexibility, and coordination that transfer well to improved athletic performance.
1 on 1 coaching sessions are available to existing members only and must be scheduled outside of the normal small-group training hours.
Weightlifting (aka Olympic weightlifting) is a sport where athletes compete against each other by completing two lifts: the Snatch and the Clean and Jerk. The Snatch is performed by lifting a barbell from the ground to an overhead position all in one motion. For the Clean and Jerk, the weight is first lifted from the ground to the shoulders and then extended overhead. Each athlete has three attempts on both the Snatch and the Clean and Jerk, with the highest successful attempt on each lift counting towards the final total. The total of the two lifts are added up and the athlete with the highest total for both lifts is the winner. Athletes in this sport compete within specific age and weight classes which makes it a great sport for people of all ages and sizes.
Absolutely! Having prior experience is not a prerequisite for learning the Olympic lifts or participating in weightlifting as a sport. The only requirements are an eagerness to learn and working to the best of your ability. We will systematically teach you how to correctly perform the weightlifting movements along with the fundamental strength training principles required for success. Everyone in our program will progress at a pace that is appropriate for their skill and ability level.
Olympic weightlifting and/or general resistance training is safe for children of any age to engage in provided the program is designed and supervised by a qualified coach with experience teaching and developing youth. Furthermore, the sport of weightlifting itself has an exceptional record of safety including one of the lowest rates of injury per 100 participant hours compared to all sports. Check out the following resources to view more detailed information on the safety of weightlifting and resistance training for youth.
Position Statement on Youth Resistance Training: National Strength and Conditioning Association
Resistance Training for Children and Adolescents: American Academy of Pediatrics
Position Statement on Youth Resistance Training: British Journal of Sports Medicine
All training sessions will be planned and supervised by CJ Del Balso who possesses 20+ years of experience working with youth as both a teacher and coach. Coach Del Balso is a professional Physical Education instructor who has taught the weightlifting movements to thousands of individuals in his experience working in schools. He is an International Level Coach with USA Weightlifting in addition to being a Certified Strength and Conditioning Specialist (CSCS) and Registered Strength and Conditioning Coach (RSCC) with the National Strength and Conditioning Association.
There is no minimum age requirement for a child to begin weightlifting or general resistance training. The only prerequisites are that the child is mature enough to consistently follow instructions and undergo the physical stresses involved in a training program. The specific plan for each child will be appropriately structured based on age, developmental level, and overall physical skills.
No. One of the great aspects of weightlifting is that it is a lifetime sport that individuals of any age can participate in. Masters level (age 35+) weightlifting is growing in the U.S. and there are currently age divisions extending all the way to 80+ years old. If you would like to start weightlifting, contact us and we will work with you to provide a training program that is optimal for your current skill and ability level.
The Olympic lifts, consisting of the Snatch, Clean & Jerk and variations of these movements, are a time-tested and extremely effective tool for building strength, power and overall athleticism. The explosive nature of these movements makes them particularly valuable for building physical qualities that transfer well to improved athletic performance. Even if you are just training to improve general strength and wellness, the Olympic weightlifting movements are an excellent component of any sound resistance training program as they efficiently develop multiple qualities simultaneously including strength, power, flexibility, and general body awareness.
Before starting a new membership, we ask that each prospective member set up a video or in-person meeting to discuss their background and goals. Ultimately, we want to make sure that your goals and our services are aligned before proceeding. From there, we will schedule an in-person movement screening to gauge your physical readiness to begin training. The final step to get started simply involves the set-up of a monthly membership at which point training can begin.
In this two-day course, participants will learn how to safely and effectively teach the Olympic weightlifting movements in addition to best practices for utilizing these movements with beginner lifters and sport performance athletes.
Instructed by: CJ Del Balso
Location: Conqueror Weightlifting
Address: 20343 Blondo Parkway, Suite 104, Elkhorn, NE 68022
Dates: 4/12/2025: 8am – 5pm, 4/13/2025: 8am – 2pm
Price: $549
Contact CJ Del Balso at [email protected] with questions regarding this event.
The Core Values of Conqueror Weightlifting are Effort, Attitude, Trust and Respect. Each month, we recognize one of our athletes who excels in consistently demonstrating
The Core Values of Conqueror Weightlifting are Effort, Attitude, Trust and Respect. Each month, we recognize one of our athletes who excels in consistently demonstrating
The Core Values of Conqueror Weightlifting are Effort, Attitude, Trust and Respect. Each month, we recognize one of our athletes who excels in consistently demonstrating