View Full Version : splits for o-lifting?
acquadiice
12-21-2007, 08:31 AM
if im looking to go up in strength/explosiveness... how often should hang/cleans/cleans/power cleans/snatch/power snatch b done a week?
and should one arm DB snatches b done as well or just stick to the barbell exercises??
J.L.C.
12-21-2007, 08:35 AM
Snatch, C&J, and Squat (front and back) 3-4 times a week.
slecontev
12-21-2007, 11:32 AM
and should one arm DB snatches b done as well or just stick to the barbell exercises??
To do these dumbell lifts with a heavy weight requires a lot of power and grip strength, but first of all it's a specialty exercise that requires a lot of practice. I wouldn't spent much time on it unless you just enjoy doing it.
acquadiice
12-21-2007, 06:35 PM
Snatch, C&J, and Squat (front and back) 3-4 times a week.
is it really required of me to do those lifts that frequently??
do u mean:
monday-wed-friday:
snatch/c&j/squat front n back
is it really required of me to do those lifts that frequently??
do u mean:
monday-wed-friday:
snatch/c&j/squat front n back
if you want to get good at them, yes, many professional olympic teams havey cycles where they train 2x a day almost every day more or less just doing snatches, clean and jerks, and squats.
for a beginner 3x a week is good, I would do maybe:
day 1
snatch
clean and jerk
front squat
day 2
snatch
clean and jerk
back squat
day 3
snatch
clean and jerk
front squat
just alternate the days you do fronts and backs.