Couple of questions on O.L.

[Lud]

Hey everybody i read many useful information on this site couple days ago then i decide to sign up. Now im currently playing baseball at my h.s. I already started weight training in school and out to the gym. My current split is this:

Monday - Chest/Bi
Tue - Legs
Wed - Abs
Thur - Shoulder/Tri
Fri - Back
Sat and Sun - Rest

And yea i already did search on this forum and some of the question i had in mind got answered. I heard that o.l. exercise benefit alot of athletic activities so thats why i want to start doing them. While i did the search i read many posts by CoolColJ and other memebers, they were extemely useful information. ok ok sorry now to the questions...

1. How can i merge my current weight training with o.l. training, is the even possible?
2. There are so many kinds of o.l. exercise, which one im suppose to choose? Am i supposed to choose couple that i prefer?
3. Is 3x5 good? Someone said 5 is the max rep you should go.

Thanks

 

[coolcolj]

1) just do them at the start of your workout, preferable leg day. You will find they tend to fire up your CNS, so that exercises afters do feel somewhat lighter


2) For athletes, just stick to variations from the hang and from blocks. The hang power clean with a dip and from blocks are the 2 easiest ones to do. If you can't rack it due to wrist inflexibility, then do the above 2 types as a high pull, ie without the rack. But you have to be careful not to use the arms to pull on the weight.
Basicly - if you need to absorb imapcts and force from opponents, use cleans, if you don't then use high pulls - same as cleans, just safer and less skill required

3) 3 reps is even better, but do more sets, ie 5-8 set of 3. But higher reps are good to start off with to learn form and technique
You can do higher reps in high pulls, because form is not a big an issue.