Would an olympic lifting routine be ideal for an athlete?

[NewbieX2]

I'm training for primarily athletic purposes. My sport is ultimate frisbee (hold the laughs), so it's non contact, but non contact in the way basketball is...there's a decent amount of bodying up and boxing out. Anyways, I'm trying to get stronger just for athletic purposes; I don't plan on competing in weightlifting competitions or powerlifting competitions (yet anyways), just trying to be the best athlete I can be. Would an Olympic lifting routine be the best thing for me to do?

I've seen these 3 pages so far that recommend routines for a beginner weightlifter:
http://www.pendlay.com/Training-for-...tal_df_89.html
http://www.pendlay.com/A-Training-Sy...ers_df_90.html
http://vikingheavyathletics.wordpres...stic-approach/

Any thoughts or insight are appreciated.

[feces99]

Program 1 seems like the best in my opinion (a relatively inexperienced one in programming terms). Do six sets of doubles with a good amount of weight on Tuesday. Go for a single on Saturday. Your front squats on Thursday shouldn't go over 110 percent over your best clean (which you shouldn't be able to do for more than a single anyway if your an efficient lifter.) I'd add some sort of athletic training in there as well like plyos or cardio.

[NewbieX2]

Program 1 seems like the best in my opinion (a relatively inexperienced one in programming terms). Do six sets of doubles with a good amount of weight on Tuesday. Go for a single on Saturday. Your front squats on Thursday shouldn't go over 110 percent over your best clean (which you shouldn't be able to do for more than a single anyway if your an efficient lifter.) I'd add some sort of athletic training in there as well like plyos or cardio.

Thanks for the advice on the rep ranges. As for my best clean, I'm not even sure what that is yet. I've never really worked much with the olympic lifts...I've only done hang cleans a little bit. I'm kind of decent at that, i guess. I can pull it and squat down to receive it decently. and I have like no idea how to even go about doing a snatch...i was messing around with a bar today and i think I kinda managed a couple reps? It was very awkward though...But anyways, since my clean is so bad I think I can front squat a lot more than I can clean...Last I tested I could front squat 305 for 1. I'm not even sure if I can clean 225.

Also, a couple questions...when deadlifting do I leave my olympic lifting shoes on? Or switch to a flat sole, like chuck taylors? And what about programming for squats and front squats? Work up to a daily 1 or 2 rep max and do multiple sets of 2-5 with a lower weight?

Alternatively I thought up this routine, because it's much more convenient for me to train 3 days a week.

Monday
Clean and Jerk
Back Squat
Pull Ups

Wednesday
Snatch
Front Squat
Bench Press

Friday
Full Clean/Hang Clean
Back Squat
OHP/Push Press

[willkacsur]

Thanks for the advice on the rep ranges. As for my best clean, I'm not even sure what that is yet. I've never really worked much with the olympic lifts...I've only done hang cleans a little bit. I'm kind of decent at that, i guess. I can pull it and squat down to receive it decently. and I have like no idea how to even go about doing a snatch...i was messing around with a bar today and i think I kinda managed a couple reps? It was very awkward though...But anyways, since my clean is so bad I think I can front squat a lot more than I can clean...Last I tested I could front squat 305 for 1. I'm not even sure if I can clean 225.

Also, a couple questions...when deadlifting do I leave my olympic lifting shoes on? Or switch to a flat sole, like chuck taylors? And what about programming for squats and front squats? Work up to a daily 1 or 2 rep max and do multiple sets of 2-5 with a lower weight?

Alternatively I thought up this routine, because it's much more convenient for me to train 3 days a week.

Monday
Clean and Jerk
Back Squat
Pull Ups

Wednesday
Snatch
Front Squat
Bench Press

Friday
Full Clean/Hang Clean
Back Squat
OHP/Push Press

Id keep the oly shoes. If they're tight enough, your feet are stuck in concrete blocks and you can lean back on your heels properly.