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Olympic Lifters

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OlympicLifter17

New member
I was wondering how many olympic lifters or ex olympic lifter post here? Iam still fairly new to the sport but having a load of fun for the small amount of training i have done.


lifter
 
I have dabbled and been coached in australia by the assistant coach of strength and conditioning at the australian institute of sport. nothing serious or long term.

I Currently lack the flexabilty for the sport.....but it is something i want to get back into. Once i can squat somwhere near 800lbs(many years away) i will probably switch over....or be involved with both sports.

I sort of want to be like whats his name.....shane hamman (dont knowe how to spell it) He seems to be doing very well for an ex PLer

please dont ask me about weights! I have never competed or maxed out on OL

yes it is fun....but hard work. It gave me a run for my money and taught me some discipline
 
15yrs? thats pretty awsome. Iam still fairly new to the sport. I have been doing olympic lifts for along time just never a full board olympic routine. My goals are to clean 315 and snatch bodyweight. Clean has a chance but it will be tough to snatch my bodyweight of 250lbs and iam still growing lol..hopfully i wont outgrow my abilities. Iam about to invest in Dreschlers book... right now iam reading Mel Siffs SuperTraining and hope to get his FF soon. Both have helped alot with knowledge and a better understand of what we do.


lifter
 
Also recommended:
Training of the Weightlifter, RA Roman
A System of Multi-Year Training, AS Medvedyev

I referenced quite a few other things at the bottom of the snatch sticky.
 
Day 1:

Snatch
Powerclean
Jerk From Rack
Front Squat
SLDL
Military Press
Med Ball Explosive drill
Back Raises

Day 2:

Clean
Power Snatch
Clean Pull
Back squats
Bench Press
Sit ups
Glut ham Raise

Day 3:

Snatch from Knee
Clean and Jerk
Snatch Pull
Front Squat
Deadlifts
Crunches
weighted GPP
Step ups

I normally do a short cycle of a few unweighted GPP exercies to get a good active stretch. I also do alot of varrying.. this is just the basic starting point.


lifter
 
Good. Any lighter days to improve technique as well as speed recovery? This can also be done for GPP.
 
I do alot of GPP work.. iam actually a fanatic when it comes to GPP just have to stop myself from over doing it sometimes. As far as training for technique and stuff.. i normally do that during my session. I think once iam outta HS i will beable to do it.. its also very hard to do when i work most of the time 5 days a wk 9-10hrs a day.


lifter
 
I will amost always perform a second workout later in the day, working on specific weak points but with much lighter weights. For example, if my overall shoulder strength is not where it should be, and I wish to work on my snatch tecnique, I will bang out a quick workout in the 60-70% range, 8-10 sets of 2-3 reps with power snatches superset with snatch grip press behind the neck. On days where I am particularly in a hurry, I will sometimes alternate the repetitions, power snatching the first rep, lower into SGPBN, press, and lower to starting position, and repeat for three reps, 8 - 10 sets.
 
I have heard alot of the elite olympic lifters do train 2-3x's a day 4-6times a wk. Wish i could put that much time into training and one day i will beable to.. but not right now. What are ur best #'s in comp?


lifter
 
374 snatch (American record before they changed the weight classes)
440 CJ.

I competed at the national level. Would be competing still but injured my shoulder in an accident, and properly racking a clean is agonizing.
 
Hey bro, I train with the Olympic lifts too.....I incorporate them in my routine with my movements for power right now.....Sometimes I use a Bill Starr style program training m-w-f or tu-th-s on a heavy-medium-light system and I will do either Power Clean, Squat, and Bench, or Power Snatch, Front Squat, Incline...or any sort of combination of an explosive movement, followed by a squat of some sort, followed by a compound upper body movement.......Right now I am doing something a little different, Sun I do explosion and Lower Body heavy and Wed I do it light...Mon I do upper body heavy, Thurs I do it light....I just started it Sun, i will post it.....Please feel free to offer any input......

Sun.
Power Clean (5-5-5-3-3)
Power Snatch(5-3-3-3-3)
Power Shrug(5-5-5-5-5)
Front Squat (5-5-5-3-3-8)
Straight Leg Deadlift (8-8-8)

Mon.
Bench Press (8-5-5-5-3)
Close Grip Bench Press(8-8-5)
Seated D-bell Overhead Press With No back Support(8-8-5)
Close Grip Lat Pulldowns (10-5-10)
Standing Alt D-Bell Curls (I know, I know, but I love having big arms, so flame away ..10-8-5)

Wed. (70%)
Power Clean (5-5-5-3-3)
Split Jerk (3-3-3-2-1)
Back Squat (5-5-5-5-5)
Good Mornings (8-5-5-3-8)
Standing Calf Raise (30-30-30)

Thursday (70%)

Standing Overhead Press (5-5-5-5-5)
D-Bell Bench Press (6-6-5-5-5)
Skull Crushers (8-8-5-5-5)
Chest Supported Row (8-5-5-5)
Paralell Bar Dips (2xfailure)

*Before every workout I warm up with a set of Leg extensions, 2 sets of back hypers, and 2 sets of incline sit ups)
 
Arioch said:
374 snatch (American record before they changed the weight classes)
440 CJ.

I competed at the national level. Would be competing still but injured my shoulder in an accident, and properly racking a clean is agonizing.
Click to expand...

wow. i never knew you were that strong.
 
Well, I have very good genetics for OLing. Better than for PLing, if you must know. And unlike most people, I started out with a good coach from day one. A fact for which I am very greatful. And I wish he was still around today to put his foot in my ass when I have workouts like I did yesterday.
 
Arioch said:


Stick with it, as it takes years.

Do you have a coach?
Click to expand...

Actually...no i dont. I have a friend online that helps train me Josh Henkin he is a Strength Coach from Az. Most of what i have learned for it was from massive amounts of studying i have done. I think the only movment iam having problems with right now is the clean and jerk. Its lacking very bad. My snatch is by far my most impressive lift. I just hope to get good balance between the 2. Iam going to start working on secondary with with jerks and stuf to get it right. The problem iam having is the transfer to the jerk. I hope i work everything out.. have any advice u could give me?


thanks,

lifter
 
Tons, but I need more info. List all of the problems you have with clean and jerk, and separate them. For discussion purposes, treat them as two separate lifts.
 
The problem is mostly my jerk...when i rack the clean i take 2 short breathes.. then try to preform the jerk and my body doesnt like the idea. My mind is telling me to do it.. but my body is saying not to.. if that really makes any sense. I think i might just need more time to get comfortable with the movemnt. What secondary work do u sugesst for the transfer fromt he clean to the jerk?


lifter
 
In order:
Press
Push Press
Push Jerk
Jerk

The real key to the jerk is how quick you change directions in the dip and drive. Essentially free fall, and reverse direction as quickly as possible, getting as much elastic energy out of the stretch reflex as possible.

How long have you been training, and do you have any experience with plyometrics?
 
Arioch said:
In order:
Press
Push Press
Push Jerk
Jerk

The real key to the jerk is how quick you change directions in the dip and drive. Essentially free fall, and reverse direction as quickly as possible, getting as much elastic energy out of the stretch reflex as possible.

How long have you been training, and do you have any experience with plyometrics?
Click to expand...


I have been training since for over 5 1/2 yrs of powerlifting. I have recently started a full olympic routine. I have had experience with olympic lifts since i was 13 (17 now). I also have a background in plyometrics. As a matter of fact i just finished a article about plyometric training and its benefits.


lifter
 
Good. Plyos can help with not only the jump phase of the pull, but with the ability to generate power on the dip and drive.

At what percentage of your clean is your power clean? Catching a heavy P Clean and springing back up out of the bottom (1/4 squat) position can work wonders for improving the dip and drive as well.

Simple depth jumps can be done as a second/recovery workout.

Practice the dip and drive in the power rack, with both heavier and lighter weights. You can actually practice this with a weight heavier than you can clean, if you set the pins properly.
 
thought these will be of interest

-------------

Vasily Zhuravlev’s Training Program
=========================

Day One

Power Snatch plus Squat Snatch (Turn around to other bar on blocks) Plus Box Squat Snatch
2 + 2 + 2
Overhead Squats
Press
Early on in the cycle never go over 70%...don't go over 70 very often, actually.

Day Two

Power Clean and Front Squat (Two Cleans and Three Front Squats)
Squat Clean from Blocks (turn around to other bar on platform) plus Platform Clean and Jerks
3 SC from Blocks Plus One Clean and Jerk
Clean Pulls from Blocks

Day Three

Snatch from Blocks and Overhead Squats
Five Sets of Three Plus Three
Hang Snatch Plus Squat Snatch
Three Plus Three
Snatch Pull from Blocks...Three Sets of Four

Day Four

Hang Clean Plus Power Clean Plus Front Squat Plus Push Jerk
Three Plus Three Plus Three Plus Three
Clean (Squat Clean)From Blocks (Turn around to other bar on floor)Plus Clean and Jerk from Platform
Three Plus Single
 
Shane Hamman's TRAINING


MONDAY AM:

A. Back Squats:

• 3 sets x 5 reps with 75% (of maximum for one rep)

• 3 sets x 4 reps with 80% (of maxi’mum for one rep)

• 3 sets x 3 reps with 85%

Shane does his sets x 5 reps. x 675 lbs. He does not wear a belt or wraps these days and he squats to the dead bottom.

B. Snatch Technique:

• 5 x 3 x 60-70%.

C. Presses:

• Regular or Push Presses: Shane's best regular press is 374 lbs and push press 440 lbs.

MONDAY PM:

A. Full Snatches:

• 3 x 2 x 75%

• 3 Singles x 80%

B. Snatch Pulls:

• 5 x 3 x 100%

TUESDAY PM:

A. Jerks Off Rack:

• 3 x 3 x 80%

• 3 x 2 x 85%

B. Power Snatches:

• 4 x 2 x 75%

• 4 x 1 x 80%

C. Clean And Jerks:

• 4 x 2 x 75%

• 4 x 1 x 80%

D. Good Mornings:

• 4 x 5 x 350 lbs.

WEDNESDAY AM:

A. Front Squats:

• 3 x 3 x 75%

• 3 x 3 x 80%

• 3 x 2 x 85%

TRAINING CONT...

B. Clean And Jerk Technique:

• 5 x 3 x 60-70%

WEDNESDAY PM:

A. Clean And Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

B. Clean Pulls:

• 5 x 3 x 100%

THURSDAY:

• Shane goes golfing!

FRIDAY AM:

A. Back Squats:

• Same as Monday.

B. Push Presses:

• 5 x 3 reps.

FRIDAY PM:

A. Snatch:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%.



B. Clean and Jerks:

• 3 x 2 x 75%

• 3 x 1 x 80%

• 3 x 1 x 85%



C. Clean Pulls:

• 5 x 3 x 100%



SATURDAY PM:

A. Snatch or Clean And Jerk up to 80%.

B. Romanian Deadlifts (legs barely bent; slow down, fast up).

C. Presses


SUNDAY:

• Rest Day.
 
thats pretty good...
i think if i learned the form, and dipped down alot, it would help my clean.. maybe i could do like 200+ lbs. When i first started watching it, i was like, no way he's gonna get it up, cause the pull started slower than i expected, than he just dipped and got it up.. very impressive

how much was that btw?
 
Also try Overhead squatting a weight then holding the bottom postion and doing military presses.
Click to expand...

My first coach made me do this quite a bit, since I always had the ability to pull the hell out of a snatch, my success was pretty much determined by my ability to catch and stabilize it at the bottom.

I hated them then. And a little more than 30 years later, I still hate them. Even more. Lots more.

This is actually rather odd when you consider that I like the snatch, and would rather snatch grip press than any other type of press. It is just the fact that the reduction in weight that I have to use is so incredibly devastating to my ego.
 
Finally.. i think iam finally getting used to the movment now.. the split jerk is comming along better.. Iam getting a nice dip now. Thank yall for helpping me out. Still not done working it yet.. but getting closer.

Lifter
 
I'm just curious what are you squatting now - front and back?

and what are you power cleaning for 3 to 5 reps?
 
CoolColJ said:
strange you powerclean more than you front squat ?! :)
Click to expand...

I use the cross over grip on the front squats.. i know not really the athlete way of doing it... I can clean grip more but cant take the stress it leaves me on my wrist from holding it for a long period of time. Iam a very unflexiable person.

lifter
 
Then maybe you shouldn't be getting in OL -

OL'ers are usually born very flexible - most of them could do splits, even before they do any stretching program! I can't say I can do a split yet, but I'm pretty flexible.

I can for example touch my heels, when doing hamstring stretches sitting on the ground - going over my toes :)
 
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