bored of BBing, wanna try out power for a while. need advice!! (yes frank yang)

keeperlit · 04-27-2009, 10:46 AM

after watching those videos of frank yang i kinda wanted to take a break from bodybuilding routines (i.e. reps/volume/exercises). I don't even mind if i won't put on much size from them, but just wanna experiment.

u guys know any good power routines? any tips or advice?

lilsteve83709 · 04-27-2009, 11:08 AM

Quote:

Originally Posted by keeperlit

after watching those videos of frank yang i kinda wanted to take a break from bodybuilding routines (i.e. reps/volume/exercises). I don't even mind if i won't put on much size from them, but just wanna experiment.

u guys know any good power routines? any tips or advice?

PM me. i will send you mine. its killer. very explosive and intense. should definitely help you out

GLHF · 04-27-2009, 11:13 AM

Quote:

Originally Posted by lilsteve83709

PM me. i will send you mine. its killer. very explosive and intense. should definitely help you out

just put it here so others can see it lol

OP
if u want an exlosive workout ur refering to ol.
here
Monday:
Snatch 3x1 (working sets)
Behind the Neck Jerks (snatch grip) 3x5
Front Squats 5x3
Snatch Pulls 5x5
Lateral work 2x8 (chin ups)

Wednesday:
Clean 5x3
Back Squat 5x5
Bench Press 3x5
Clean Pulls 5x5
Hypers 2x8

Saturday:
Snatch, 5 sets up to Max Single
Clean and Jerk, 5 sets up to Max Single
Snatch Grip Romanian Dead 2x5
Clean Grip Romanian Dead 2x5

another
Monday
Power Clean 10x1 reps
Clean Pull 5x2 reps
Front Squat 5x3 reps
Bench Press 3-5x5 reps

Thursday
Power Clean 10x1 reps
Back Squat 5x5 reps
Incline Bench 5x3
Pull Ups 2-4x8 reps

^^^more of in-season athelete

plyos

GLHF · 04-27-2009, 11:15 AM

more

Day 1:
Squat
Bench
Power clean

Day 3
Deadlift
Push Press
High Pull

Day 5
Squat
Bench
Power Clean
Pull ups
Dips

in season atheletes ^^^^^

another

Sunday:
snatch 4x3
bench 2x5 3x3 1x20

Tuesday:
powerclean 5x3
dips 3x10
pull ups 3x10

Thursday
squat 2x5 3x3 1x20
push press 3x5

^^^in season athletes

GLHF · 04-27-2009, 11:16 AM

plyos

high intesity lower body

GLHF · 04-27-2009, 11:17 AM

plyos

moderate intesity lower body

GLHF · 04-27-2009, 11:19 AM

plyos

low intesity lower (cool downs)

GLHF · 04-27-2009, 11:21 AM

and if ur advanced in ol

Session 1
(Mon, Wed, Fri) Time Exercise
9:00-9:30 Front Squat
9:30-10:00 Break
10:00-11:00 Snatch
11:00-11:30 Break
11:30-12:30 Clean and Jerk
12:30-13:00 Front Squat
Session 2
(Mon, Wed, Fri) 16:30-17:30 Clean and Jerk
17:30-18:00 Break
18:00-19:00 Snatch
19:00-19:30 Front Squat
19:30-20:00 Pulls
Session 2
(Tue, Thu, Sat) 9:00-9:30 Squat
9:30-10:00 Break
10:00-10:45 Power Snatch
10:45-11:15 Break
11:15-12:00 Power Clean
12:00-12:30 Front Squat
12:30-13:00 Pulls

bulgarian method.........no joke, it has put more lifters in the hospital then on the stage, but the one thing Bulgarians are good at is if theyr on the stage they win everything. 1,2,3 place

GLHF · 04-27-2009, 11:22 AM

intermediate/novice routine

Workout A
Power & Squat Clean* (3x3, 2x2)
Front Squat and Push Press* (2x5, 1x4, 1x3)
Front Squat - 5x5
Chin-ups - 2x6
Push Press (Clean Grip) - 3x5
Stiff-Legged Deadlift - 1x15

Workout B
Power & Squat Snatch* (3x3, 2x2)
Overhead Squat (2x5, 1x4, 1x3, 3x2)
Behind-The-Neck Press (Snatch Grip) (3x5)
Deadlift (3x3 Snatch Grip, 3x3 Clean Grip)
Bench Press (1x10, 1x7, 1x5, 1x3)

Workout C
Jerk (3x3, 2x2)
Back Squat (1x10, 1x7, 3x5)
Good Mornings (3x5)
Dumbbell Shrugs (3x5)

* Combination Exercises.
A set of 3 Power & Squat Cleans = Power Clean, Power Clean, Squat Clean
A set of 2 P&SC = Power Clean,Squat Clean
A set of 5 Front Squat and PushPress = 5 Front Squats, followed by a single PP

keeperlit · 04-27-2009, 11:33 AM

Quote:

Originally Posted by GLHF

intermediate/novice routine

Workout A
Power & Squat Clean* (3x3, 2x2)
Front Squat and Push Press* (2x5, 1x4, 1x3)
Front Squat - 5x5
Chin-ups - 2x6
Push Press (Clean Grip) - 3x5
Stiff-Legged Deadlift - 1x15

Workout B
Power & Squat Snatch* (3x3, 2x2)
Overhead Squat (2x5, 1x4, 1x3, 3x2)
Behind-The-Neck Press (Snatch Grip) (3x5)
Deadlift (3x3 Snatch Grip, 3x3 Clean Grip)
Bench Press (1x10, 1x7, 1x5, 1x3)

Workout C
Jerk (3x3, 2x2)
Back Squat (1x10, 1x7, 3x5)
Good Mornings (3x5)
Dumbbell Shrugs (3x5)

* Combination Exercises.
A set of 3 Power & Squat Cleans = Power Clean, Power Clean, Squat Clean
A set of 2 P&SC = Power Clean,Squat Clean
A set of 5 Front Squat and PushPress = 5 Front Squats, followed by a single PP

DAYUMM, the power & squat cleans look like hell!! is this the kinda workouts you've used/using at the moment?

repped dude, thanks for all this info. think i'm gonna start the power work with this routine, then move in to the first programs. thanks!

GLHF · 04-27-2009, 11:37 AM

Quote:

Originally Posted by keeperlit

DAYUMM, the power & squat cleans look like hell!! is this the kinda workouts you've used/using at the moment?

repped dude, thanks for all this info. think i'm gonna start the power work with this routine, then move in to the first programs. thanks!

if u have any experience with cleans/snatches and HAVE THE FORM down GOOD then go for it. If not do the first program for 2-3 weeks. Watch youtube videos and move into the OL section. Lots of info there.
Ive done a lot of workouts, **** load. Ive snatched till ive puked, and cleaned till my nose started bleeding. In the moment im doing WSB routine.