Hello everybody this is my first post on these forums. I am interested in the olympic lifts and want to progress in them. Anyway football starts up soon and i have only 2 days to lift. About an hour each day i think. Anyway i cannot seem to find a decent program(at all) for this. Can anyone outline something basic for me? I was thinking of training 1 day snatch progression style stuff and the other day clean and jerk orientated. But obviously i am not sure on how to do this. I have powercleaned alot in the past, so thats the only O lift i've delt with extensively. But my form is bad so i am backing of the weight to correct my racking of the bar. Anyway thanks for all the comments!
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Thread: Basic O lift program.
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07-12-2007, 01:44 PM #1
Basic O lift program.
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07-12-2007, 01:51 PM #2
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07-12-2007, 05:29 PM #3
one day do .........
power cleans -3x5
cleans-3x3 or hang cleans 3x2
from rack jerks-5 sets of 5,4,3,2,1 or
front squats-5x3
box jumps body x20
back squats with same weight as front squats -5x5
next day lifting day...........
snatches from hang -5x5
snatch grip deads -5x2
power snatches -5x3
box jumps body x 8x3
over head squats with snatch grip - barx10x5
pull ups -body x 5x2
dips -body x6x2
the other day dPowerlifting
ATG S - 370 - 335 x 4
Bench- 280 - 255 x 3
Deadlift-460 - 402 x 6
Total - 1110
Olympic lifting
front squat - 257
Clean - 242
squat + Behind the neck jerk - 222
C + J - 210
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07-12-2007, 07:56 PM #4
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07-12-2007, 08:08 PM #5
Bigger Faster Stronger is actually a semi -decent powerlifter program fo the average highschool athlete but yea your right oly lifts are the way to go .
yes high pulls are also very good for learning to fully extend your body ,i.e . heels up off the ground and shoulders shruggedPowerlifting
ATG S - 370 - 335 x 4
Bench- 280 - 255 x 3
Deadlift-460 - 402 x 6
Total - 1110
Olympic lifting
front squat - 257
Clean - 242
squat + Behind the neck jerk - 222
C + J - 210
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