Anyone have any links on an Oly lifter's program?

Discussion in 'Fitness & Nutrition' started by timberwolf, Sep 7, 2006.

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  1. timberwolf

    timberwolf New Member

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    Keep hearing about the frequency they train...
     
  2. bigdamray

    bigdamray New Member

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  3. timberwolf

    timberwolf New Member

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  4. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Look here, at the bottom on the right:
    http://www.deepsquatter.com/strength/archives/index.htm

    Here is an example of a Bulgarian program (preparation of the National Team for the 1980 Olympics):
    Monday, Wednesday, and Friday
    • 09:00-10:00 am: Snatch
    • 10:30-11:30 am: Clean and Jerk
    • 11:30-12:30 pm: Clean pulls
    • 05:00-06:00 pm: Clean and Jerk
    • 06:30-07:30 pm: Snatch
    • 07:30-08:00 pm: Front Squat
    • 08:00-08:30 pm: Snatch Pulls
    Tuesday, Thursday, and Saturday
    • 09:00-10:00 am: Snatch from the hang
    • 10:30-11:30 am: Partial Jerks
    • 11:30-12:00 pm: Back Squat
    • 12:00-12:30 pm: Power Clean
    • 12:30-01:30 pm: Snatch and Clean Pulls
     
  5. bigdamray

    bigdamray New Member

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    It's the home of Brad Gillingham and family. Brad does both but your right, I think it is geared more towards powerlifting.
     
  6. timberwolf

    timberwolf New Member

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    :eek3:

    I wonder how many sets that equals per hour....
     
  7. cls

    cls Though I have fallen, I will rise. Though I sit in

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    I know, it looks insane. That's gotta be a lot of moderate weight, focus on technique, long rests, etc..

    The routine he suggests is much more sane. Here's week 1:

    Monday:
    1. Snatch Pull, NE, 5x6
    2. Overhead Squats, 5x6
    3. Back Squats, 3x12
    4. Hyperextensions, 3x12
    5. Weighted Sit Ups, 3x12

    Tuesday:
    1. Classic Clean, 5x3
    2. Clean Pulls, NE 3x6
    3. Push Jerk, 5x3
    4. Behind the Neck Press, Snatch Grip, 3x12
    5. Counter-movement Jumps, 3x3

    Wednesday:
    1. Snatch Pull, NE + Shrug, 5x6
    2. Overhead Squats, 5x6
    3. Front Squats, 3x8
    4. Good Mornings, standing, 5x12
    5. Incline Sit Ups, 3x12
    6. Sprint 3x20 meters

    Thursday:
    1. Classic Clean + Split Jerk, 5x3+2
    2. Clean Pulls, NE, 3x6
    3. Behind the Neck Press, Snatch Grip, + Overhead Squats 3x12+6
    4. Squat Jumps, 3x3

    Friday:
    1. Sprint 3x60 meters
    2. Lunges, bar on back of shoulders, 3x12
    3. Romanian Deadlifts, 5x12
    4. Twisting Sit Ups, 3x12

    http://www.deepsquatter.com/strength/archives/cissek1.htm
     
  8. timberwolf

    timberwolf New Member

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    Whoa... just gotta give this a try....
     
  9. synthetic

    synthetic New Member

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    a 20 rep powerlifting set would be 3 reps in oly lifting.
     
  10. uofapeter

    uofapeter New Member

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    i wonder what they eat to recover from that
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    I don't remember what article it came from (I'm pretty sure it's from Thibaudeau though) in which it said that they build up the volume of work over many, many years in Eastern European countries. Each time they get to a higher competitive level they add some volume and when you begin to train at a young age, the body doesn't get that crazy because of the slow build up.
     
  12. Gohan4862

    Gohan4862 New Member

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    the bulgarian program looks insane because the way they train (well used to) is insane, most recommending a good massuer, doctor and chemist.
     
  13. timberwolf

    timberwolf New Member

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    It was hard to do the behind neck presses while squatting...even with just the bar. Anyone else try it?
     
  14. GOGZILLA

    GOGZILLA Double-Uranium Member

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    if you want an actual workout sample for the week my gf is at the OTC training for 2012 so i can get you a template. its all based off max percentages so the weights will be easy to figure. holler at me
     
  15. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Those sound incredibly difficult... I'll give it a shot tomorrow and let you know how it goes.
     
  16. GOGZILLA

    GOGZILLA Double-Uranium Member

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    i think a better exercise than this as far as training the lift goes is the drop snatch. you start with the bar on your back, hands at snatch grip then drop as fast as possible into the bottom of the snatch or overhead squat and stand back up with it. gf says they dont do stuff like this out there though. we did them with her coach here
     
  17. timberwolf

    timberwolf New Member

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    :wavey:

    Thanks for the advice. How's the leg?
     
  18. timberwolf

    timberwolf New Member

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    :bowdown:
     
  19. timberwolf

    timberwolf New Member

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    Oly question... hang cleans and hang snatches always begin above the knee???
     
  20. cls

    cls Though I have fallen, I will rise. Though I sit in

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    That's how I do them, above the knee. Right at the spot where you would begin accelerating as quickly as possible.

    Here's some motivation:
    http://www.youtube.com/watch?v=YD_B37cxENk
    From the olympics in 2004. The first guy C&Js 446lbs and the rest of the guys try to follow suit (and fail). The last guy though... well watch & see. It's gotta be scary failing with that kind of weight though.
     
  21. timberwolf

    timberwolf New Member

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    thanks, man. I always thought so long as it didn't start from the floor...
    Do you also do the power version or the full version (full squat) when doing hang cleans or hang snatches?
     
  22. cls

    cls Though I have fallen, I will rise. Though I sit in

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    I only do the power version. I do ATG front and OH squats, so maybe someday I'll apply them to the full version of the olympic lift, but right now I don't/can't. I don't compete or anything, just do them as part of my routine, so I don't really have a reason to (other than that they're a lot of fun :))
     
  23. timberwolf

    timberwolf New Member

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  24. cls

    cls Though I have fallen, I will rise. Though I sit in

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    :drool: I'd kill to workout in a gym like that with bumper plates. With regular plates, heavy reps are not fun to put back on the ground once you get them in an overhead position.
     
  25. Genghis.Tron

    Genghis.Tron New Member

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    I wish there were some lifting platforms accessible at my gym. I'd try to incorporate a phase of oly-lift during 3-4 weeks but there's not enough place for me to do it safely.
     
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