What type of split/program/whatever you wanna call it are you guys on?

[WHT_LIGHTNING]

Since I am kind of transitioning into the oly stuff from strongman, and am definitely concentrating on the oly stuff now (will still do 1-2 strongman shows a year, I want to be kind of like the not as good, not as big, but American version of Misha). Right now I am training the oly stuff with my coach twice a week (will be 3-4 times here in the future) but I am kind of don't really know how to approach this.

Been doing the lifts for about 5 weeks now, current PRs are:

Snatch: 105
C+j: 135
Clean:138
Jerk from rack: 138
Front Squat:169
Squat(without power belt): 187

Shoot me in the right direction brahs

Guess I should add, I have a decent bar, squat stands, bumpers, etc at my disposal 24/7 (garage)

[RyannayR]

I'm just starting the Oly lifts also and I'm following Jim Schmitz Olympic style weightlifting program.

[wrkoutfrq]

OP if those are your current numbers in kg (which i assume they are) i'm hella jealous of 5 weeks of progress...

anyway, i'm gonna second the request for the programming ideas... i could use a better idea of what a typical lifter's program is like. mine is just an adaptation of Pendlay's beginner program with a couple extra things added to assess weak points

[WHT_LIGHTNING]

OP if those are your current numbers in kg (which i assume they are) i'm hella jealous of 5 weeks of progress...



They are, but I have been training for a while, just not doing the o-lifts are very long. Started training seriously the last year or 2 when I was in the Marines, but that was to get back into football. Then I got into strongman for the last year, and have now gotten into the o-lifts. So I have been training for about 3 years(well training mostly the right way, have definitely made some mistakes though, lol)

[Reidy]

I started Oly lifting about 2 months ago on my own, then quickly realized how bad I was so I started a Catalyst Athletics general cycle which ran for 6 weeks. Got my form down nice and learned the basics, and now I'm doing the Catalyst Athletics 12 week Strength Development Cycle. Lots of squatting, pressing, and of course the lifts and their variations. For example yesterday I did 5 sets of Power Snatch + 2 Snatch (2 sets @ 70% 1RM, 3 @ 75%), 5 sets of Jerk triples @ 75% 1RM, 5x5 Clean Pulls @ 93% of Clean 1RM, then finished with back squats (6x65%, 6x70%, 6x75%, 2x6x80%). Today I did Power Clean + 2 Clean, Snatch Balances, and Push Press.

The full cycle can be found here: http://www.catalystathletics.com/workouts/cycle.php?cycleID=28

I've made a handy spreadsheet when I'm bored at work though which breaks out each week by day, and you just enter your tested/theoretical 1RMs and the numbers populate automatically. If anyone is interested I'd gladly post it here.

[skuraishi]

if you're starting off with a generic program, as you start to get better and better, you're going to need to get an individualized program that tailors to your weak spots. i started off with a 20 week cycle by my coach, did a competition, did another 8 week cycle, competition, then a 13 week cycle. after that, another coach wrote me up a specialized program that focused more on technique then strength. after 6 weeks of that, i was re-evaluated and my program now is a mix of technique and more upper body strength.
talk with your coach, go over your long term goals and short term, what you want to achieve at your next competition. break down your lifts, video tape them, see where you can improve and work on that. it is a lot of work but it's also a lot of fun. good luck in your adventures

[wrkoutfrq]

if you're starting off with a generic program, as you start to get better and better, you're going to need to get an individualized program that tailors to your weak spots. i started off with a 20 week cycle by my coach, did a competition, did another 8 week cycle, competition, then a 13 week cycle. after that, another coach wrote me up a specialized program that focused more on technique then strength. after 6 weeks of that, i was re-evaluated and my program now is a mix of technique and more upper body strength.
talk with your coach, go over your long term goals and short term, what you want to achieve at your next competition. break down your lifts, video tape them, see where you can improve and work on that. it is a lot of work but it's also a lot of fun. good luck in your adventures

and if you don't have access to a coach, how would you suggest tailoring your program?

[fraverdenstreet]

and if you don't have access to a coach, how would you suggest tailoring your program?

well it's easy. identify your weak spots and add some work for them

[GuinnessStrong]

I started Oly lifting about 2 months ago on my own, then quickly realized how bad I was so I started a Catalyst Athletics general cycle which ran for 6 weeks. Got my form down nice and learned the basics, and now I'm doing the Catalyst Athletics 12 week Strength Development Cycle. Lots of squatting, pressing, and of course the lifts and their variations. For example yesterday I did 5 sets of Power Snatch + 2 Snatch (2 sets @ 70% 1RM, 3 @ 75%), 5 sets of Jerk triples @ 75% 1RM, 5x5 Clean Pulls @ 93% of Clean 1RM, then finished with back squats (6x65%, 6x70%, 6x75%, 2x6x80%). Today I did Power Clean + 2 Clean, Snatch Balances, and Push Press.

The full cycle can be found here: http://www.catalystathletics.com/workouts/cycle.php?cycleID=28

I've made a handy spreadsheet when I'm bored at work though which breaks out each week by day, and you just enter your tested/theoretical 1RMs and the numbers populate automatically. If anyone is interested I'd gladly post it here.

Please post the sheet for ease of use.

[Reidy]

Please post the sheet for ease of use.

Will do. I have 10 weeks completed, just need to transcribe the last 2 and I'll have it up. Should be done today.

[Reidy]

Finished up the Catalyst Athletics 12 Week Strength Development Cycle spreadsheet today. Every workout is based on a loading percentage of your 1RM with various conditioning and assistance work included as well. It's 5 days/week, and tapers over the last 2 weeks to hopefully ensure a new PR on the last training day.

Here is the Google Docs link: https://docs.google.com/spreadsheet/ccc?key=0AvzRh4FWpqdHdC1rcEpaVXJWTUZRcEJCaEk4eUVOd Gc

Just File > Download As > Excel to get the full workbook.

Let me know if you have any questions and happy lifting.

[GuinnessStrong]

Finished up the Catalyst Athletics 12 Week Strength Development Cycle spreadsheet today. Every workout is based on a loading percentage of your 1RM with various conditioning and assistance work included as well. It's 5 days/week, and tapers over the last 2 weeks to hopefully ensure a new PR on the last training day.

Here is the Google Docs link: https://docs.google.com/spreadsheet/ccc?key=0AvzRh4FWpqdHdC1rcEpaVXJWTUZRcEJCaEk4eUVOd Gc

Just File > Download As > Excel to get the full workbook.

Let me know if you have any questions and happy lifting.

What's the +2 snatch/clean refer to? 1 power then 2 full (catching at the bottom rather than upright as in the power) or working up (1 power then 2 hang)?

[Reidy]

What's the +2 snatch/clean refer to? 1 power then 2 full (catching at the bottom rather than upright as in the power) or working up (1 power then 2 hang)?

1 Power + 2 Snatch/Clean means 1 power variant followed by 2 full variants.

[7heTruth]

squats everyday
cleans + snatches once per week
deadlift once per week
front squat once per week
bench press/military press once per week.

[coldvein]

This is a decent one http://www.qwa.org/programs/tint13.asp

I like a little more upper body focus so I'm doing a clean, snatch, and squat variation three days a week; all heavy and a solid amount of sets in the double/single range. Plus I'm adding bench, rows, dips on MWF respectively with some core work. Plus I throw in some chins/biceps saturday for aesthetics :) Seems to work pretty well for me, nobody answered my thread about dropping assistance exercises (pulls, snatch balance) in favor of doing the main lifts more frequently, but as I said it works for me.

I just think that if you want to do the o-lifts you should do them multiple times in a week