Need a program for olympic lifts

[colegno]

My goal is to increase my olympic lift maxes and I need a workout plan that's most efficient for this. I don't care about mass/weight/fat. Right now, all I've been doing is the OLs themselves along with squats, deadlifts, shrugs and some ab stuff but without any clear plan; I just do a few sets until I'm dead.

6' 2" ~175lbs (haven't weighed myself in awhile), age 18
Maxes (all in lbs):
clean: ~165.
jerk: 145
snatch: 100
deadlift: 265
front squat: ~175. my legs are weak.

Any ideas for a good weekly schedule? Thanks in advance.

[colegno]

Forgot to include some info:
BF% around 10-12%
Have been lifting for over two years, but did not really get into OLs until early this year. Did not lift over summer and just got back to lifting a month ago.
Most sets I do are low rep (2-4), except for warm-ups, and I try to lift 3-4 times per week.

[J.L.C.]

Here's what I've been doing - so far it's working great:

Workout A: Snatch
Snatch 3reps x 6sets
Snatch Balance 3reps x 4sets
Front Squats
Clean Pulls 3reps x 4sets

Workout B: C&J
C&J 2reps x 6sets
Rack Jerks 2reps x 4-5sets
Back Squats
Snatch Pulls

Intensity (%1RM)
Week1: 75-80% Starter week
week2: 80-85% Progressive week1
week3: 80-85% Progressive week2
Week4: 90-95% IMPACT: Drop the pulls, heavy OLifts
Week5: 70% cut the last set out, RECOVERY WEEK
Week6: 90-95% IMPACT week, same as above
week7: 80-85% Progressive week1
week8: 80-85% Progressive week2
Week9: 90-95% IMPACT week, same as above
Week10: 70% cut the last set out, RECOVERY WEEK
Week11: Test new PR's

I just alternate A and B workouts and train Mon, Tues, Thurs, Sat

I have the squats laid out like this:

Squat Program
Workout A1 - Front Squats: 80% 3x3 - add 5lbs a week
Workout B1 - Back Squats: 80% 3x3 - add 5lbs a week
Workout A2 - Front Squats: 75% 4x4 - add 5lbs a week
Workout B2 - Back Squats: 70% 5x5 - add 5lbs a week

This comes from 'Koing' on F.I. with the squat program from raffiki on this board.

[raffiki]

JLC's plan is good. You can do deadlifts on the last day, instead of back squats. Just doing a few sets until you are dead isn't the best approach. :D Abs are over-rated, but you can do a couple sets at the end if you like.

[Lavoisier]

What is "snatch balance"?

[Big_fuzzy]

JLC's plan is good. You can do deadlifts on the last day, instead of back squats. Just doing a few sets until you are dead isn't the best approach. :D Abs are over-rated, but you can do a couple sets at the end if you like.

I find it hard that an olympic lifter would not regulrly train their abs.

I dont buy into the 'heavy lifting stimulates my core' alot of people can not activate their abs properly and you can see it in their overhead stability.

[J.L.C.]

I find it hard that an olympic lifter would not regulrly train their abs.

I dont buy into the 'heavy lifting stimulates my core' alot of people can not activate their abs properly and you can see it in their overhead stability.

I think it probably has to do with how many years you've been training. My core is definitely not a weak point in my lifts, at least not yet.

Like raffiki said, abs work is pretty easy to tack on to the end of a workout if you really want to do it.

[raffiki]

I find it hard that an olympic lifter would not regulrly train their abs.

I dont buy into the 'heavy lifting stimulates my core' alot of people can not activate their abs properly and you can see it in their overhead stability.

I have no problem with individual choices. I've had my abs sore from front squats, so I know they are being trained. Bear in mind, the trend in weightlifting has been to reduce the overall amount of exercises. The Bulgarians have it down to 4-5 in general. Other countries have gone to that too.

[DaTruth1]

what is a snatch balance

[J.L.C.]

what is a snatch balance

02_Ejtc9EA4

First result on google:
http://tomgorman.moonfruit.com/snatchbalance/4512502471

[frank8]

Mon A1
Tues B1
Thurs A2
Sat B2

good?


The strength of legs will grow up?

In weeks 5 and 10 squat also recovery?

[KillahPriest]

Gain weight. Easiest way to lift more.

Do you have a coach? I'm guess not, which means your technique is also an issue.

[Marc27Default]

If you think your abs get worked less in an over bodyweight jerk or snatch than they do in some sets of weighted crunches then you are mistaken. At least in terms of weightlifting :) I personally believe that isolation style ab exercises are inferior to overhead and stabilizing lifts. I will keep my front/overhead squats and snatch/jerks thankyou. Crunches and leg lifts may not be a total waste of time but they are not requirements.

Your overhead stability will be great after some time spent doing snatches and jerks.