O lifts and powerlifting routine?

[killik vash]

im in high school and im in both powerlifting(big3) and olympic lifting(snatch & clean and jerk). What is a good routine strengthen the big three and the o lifts and help my technique with olifts too? thx

[GoJu]

im in high school and im in both powerlifting(big3) and olympic lifting(snatch & clean and jerk). What is a good routine strengthen the big three and the o lifts and help my technique with olifts too? thx

you don't need to deadlift if you're squatting and olympic lifting heavy.

presses of all kinds will help the jerk, obviously lots of squatting and olympic pulls will help the squat and deadlift.

I like bill starr's routine, but I would work it where you're doing the O-lifts first then the strength lifts:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

workout 1

snatch
clean
back squat
press

workout 2

snatch
clean and jerk
front squat
RDL's

workout 3

repeat workout 1

[raffiki]

Your basic format should always be something like this:

Snatch
C&J
Bench
Squat

You can do PL squats one workout, and front squats the next.

As you near a competition, you will need to start deadlifting. Cleaning 250 doesn't fully prepare you to pull 400, but it will keep in good condition so you can work up to a max in only 4 weeks or so.

[no_one089]

Workout1
Bench
Squat
Deadlift

Workout2
Clean and Jerk
Powercleans
Snatch
Hangcleans

Mon. and Thursday Workout 1
Tuesday and Friday Workout 2

[dantheman04]

even when heavy squatting and o-lifting you should still DL and work on form

[John Prophet]

pretty sure the average O lifter does snatches and clean and jerks in seperate workouts. So you could start one workout with snatches then start the next workotu with clean and jerks and go on to the other lifts

I agree with what someone said about basically dropping deads or at least cutting back on deadlift sets...the cleans and squats will keep your deadlift reasonable

cool Bill Starr article..all youd have to do is work in snatches on certain days instead of cleans http://stronglifts.com/bill-starrs-strength-training-program-the-big-three/


here is a cool site http://jva.ontariostrongman.ca/

[madaozeki]

I like Raffiki's idea best. (by the way, Hi Raf and GoJu!)

Competing and training for BOTH sports doesn't leave much time or energy (or necessity) for accessory work or extraneous exercises. If your deadlift form is decent, then deadlifting once or twice a month should be enough to keep you sharp. You're pretty young, so twice a month (once every 2 weeks) might work well for the time being.


pretty sure the average O lifter does snatches and clean and jerks in seperate workouts. So you could start one workout with snatches then start the next workotu with clean and jerks and go on to the other lifts


Some do some don't - it's highly individual and depends on the coaching philosophy, too. Lifters with weaknesses may split the lifts up and work on subparts, but the core of the training will be on the full lifts, either in separate workouts or the same.

I've done various styles. On a 3-day-a-week program, I'd do something like:

Monday - power snatch, clean pulls, back squat
Wednesday - power clean, snatch pulls, front squat
Friday - Snatch, Clean + Jerk

The more sessions you train in a week, the less likely it'd be to work both lifts in the same session.

[r_graz]

Right now I've been doing something like this:

Workout A

Back squat
OH press
Deadlift
BB Rows
Good morning or GHR

Workout B

Power clean or Power snatch
Bench press
Front squats
Chinups
OH Squats

That's M/W/F, ABA BAB ABA, etc.

If my goal is to move more towards O lifting, but retain things like bench press and chinups, any suggestion for what I can drop and how I can reconfigure? Obviously I need to start doing some form of jerk in there as well.

[J.L.C.]

I've had some decent success training with the following program:

Workout A: Snatch
Snatch 3reps x 6sets
Rack Jerks 3reps (2BTN+1Front) x 4-5sets
Front Squats
Clean Pulls 3reps x 4sets

Workout B: C&J
C&J 2reps x 6sets
Drop Snatch 3reps x 4sets
Back Squats
Snatch Pulls

I just alternate A and B workouts and train Mon, Tues, Thurs, Sat - Start light and add a couple kg after 2-3 sessions.

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

I dropped bench about 18 months ago, come to think of it I dropped pretty much all upper body and assistance work. Dropping the bench helped me the most - it bothers my shoulder and compromises my flexibility for snatches and jerks.

I don't do deadlifts because they mess up my lifts (too slow). I don't do power cleans/snatches because they mess up the timing on the full lifts (and hurt my knees).

If you want to get good at o-lifts, your training should focus on Snatch, C&J, and squats - as frequently as possible, for at least the first year. After I was told that, and made the changes to my training, my lifts have become much more consistent.

I think it would be reasonable to put bench or pullups in at the end of a workout. Maybe bench at the end of A workouts, pullups at the end of B workouts or something similar.

But, my opinion is skewed since my only goal is to improve at the o-lifts, I have no desire to compete in PL.