Olympic Lifting + PowerLifting ??

[Benoes]

Hey guys,
Im new to Olympic Lifting but have recently been intrigued after watching "Brozknows" and their amazing lifting and massive legs/athleticism. Im currently on a beginner program, Starting Strength, after just finishing my American Football season and was wondering if it is possible to incorporate some olympic lifts, eg. Clean and Jerk, Snatch into a program with the traditional Bench Press and the strength/hyperthrophy philosophy? Or is it more choose one and forget the other. Thanks.

[Romanus122]

Full cleans/C+J instead of rows
Olympic squats instead of PL squat (feet are in deadlift stance, bar resting high over traps, heel raised by weightlifting shoes, back stays roughly vertical throughout, slightly below parallel, explode out the lift, come straight up, no goodmornings, knees can come over shoes a bit, shins dont have to stay 100% vertical)

Can snatch after you've done your bench, then deadlift

Basically you want to be squatting 3x a week and snatching and C+Jing a few times a week too, don't be scared to add them in during workouts, oly lifters do a full body workout 7 days a week, and thats even without drugs for most of the year or without drugs at all. Increase the weight and learn the lifts, practice with a broom, upload videos of you C+J/Snatching an empty bar or just 40kg or something and let us watch them.

on off days, do ROM stretches, hip flexors, erectors, legs, stretch them all and become flexible, only on rest days though,

[Benoes]

Thanks for the extensive reply, it is greatly appreciated. Ill be switching Rows now with the Clean and Jerk on Workout B On Workout A ill add in some triples? snatches after my bench press aswell which sounds like a great start to adding OL into my weekly routine. Once i think im getting somewhere with my C+J and Snatch form ill post some videos up for sure and be glad to be critiqued. I admit my flexibility isnt very good so ill incorporate lower body stretches in my off days aswell. What program are you on atm Romanus?

[olyw8lifter]

Glenn Pendlay wrote an article on training for the supertotal (Olympic total + Powerlifting total) on his site. You might check that out too. I believe it has you train 4 days a week, two for Power lifts and two for Oly lifts. There are a couple of other people who train for both here too, so hopefully they will chime in here!!

[wrkoutfrq]

Glenn Pendlay wrote an article on training for the supertotal (Olympic total + Powerlifting total) on his site. You might check that out too. I believe it has you train 4 days a week, two for Power lifts and two for Oly lifts. There are a couple of other people who train for both here too, so hopefully they will chime in here!!

http://www.pendlay.com/Training-for-...tal_df_89.html

theres the link for the article

[erick15]

Hey guys,
Im new to Olympic Lifting but have recently been intrigued after watching "Brozknows" and their amazing lifting and massive legs/athleticism. Im currently on a beginner program, Starting Strength, after just finishing my American Football season and was wondering if it is possible to incorporate some olympic lifts, eg. Clean and Jerk, Snatch into a program with the traditional Bench Press and the strength/hyperthrophy philosophy? Or is it more choose one and forget the other. Thanks.

Wanna do it all don't you.

Personally what I have done over the couple years I have been lifting is sort of cycle bodybuilding powerlifting and olympic lifting. Somewhat on purpose and somewhat on accident. This past summer I trained oly lifting, then nothing during football season, trained a little powerlifting after football, then did bodybuilding for all winter, then the last 2 months I did olympic lifting. Now this summer I'm going back into a bodybuilding routine and plan to do majority oly lifting in the fall.

In my opinion I am a lot more well rounded than most lifters my age because of this. I look very good (IMO), have pretty decent oly lifts, and can still put up somewhat impressive weights on bench dead and squat.

[Torrtrefireto]

The main issues people seem to run into are:
Benching too much really ****s with your ability to have a good rack position and overhead position in the snatch
Deadlifting is slow and ****s with the timing of your Oly pulls and can mess with the technique as well

When I switched to the olympic lifts (briefly) I do not think deadlifting was very hard to unlearn, but the tightness that was brought about by benching was difficult to undo

[wrkoutfrq]

The main issues people seem to run into are:
Benching too much really ****s with your ability to have a good rack position and overhead position in the snatch
Deadlifting is slow and ****s with the timing of your Oly pulls and can mess with the technique as well

When I switched to the olympic lifts (briefly) I do not think deadlifting was very hard to unlearn, but the tightness that was brought about by benching was difficult to undo

i've found this to be the case, but also a strong bench to help some... a strong core and chest wil help stabilize overhead weight. that doesn't mean go out and devote you time ot benching more than you clean and jerk, but incorporating benching in an oly program can be a good thing

[yummy22]

Jon cole stills holds the world record in 3 weight classes for total in powerlifting and he did oly lifting also mostly power cleans or power snatch though. He had a 1200lb total in oly lifting-back when they had the strict press with only a few meets prior to this he did super-easy 430 press, 340 snatch which was blasted up, and a 430 jerk which was nothing more than a push-jerk during a period of time when Ken Patera’s 1300 total was number 1 in the USA-a oly lifting specialist-

He was known for being a very explosive powerlifter so the oly lifts deffenitely help with explosiveness. He also did not deadlift a lot though but squatted a lot and did the power cleans/snatch a lot.

I say play around with the power lifts don't focus on the full lifts as much-requires much more advanced technique and flexibility- and see how it works for you.

[ArturoCG]

Powerlifting + olympic lifting seems to be something pretty similar than a 2 oly days and 2 strength days. The main diference would be deadlift, because i would maybe use Snatch pull with some kg more than your PR on snatch and using Oly squats instead of power squats.

If you wanna compite on Powerlifting would be harder, you can't change the 3 main lifts, but you can do specialitations cyrcles for the competitions

[matjusm]

Shot put and discus throwers often show very good numbers in both the Olympic as well as PL lifts.
For example take a look at the guys that coach Vesteinn Hafsteisson trains, some of the best throwers in the world: http://www.youtube.com/globalthrowing
For example Märt Israel (took 4th in discus at the 2011 world championships) has a 185kg power clean, 135 kg full snatch and 220 kg bench press, plus respectable front and back squats. And bear in mind that these are simply assistance exercises to his primary sport of discus throw. Unfortunately I've been unable to find what kind of routine exactly these guys do but from the videos posted on Youtube, it seems that aside from the bench press, they focus mostly on the Olympic lifts and their variations (as well as front/back squats of course).

In fact the main thing in my view that is missing from O-lifting to make it Powerlifting is the bench press since you already do a ton of squatting as well as pulling from the floor/other lower back work. Add in some pull ups as well and you're more or less set.

[SquinkysGhost]

If you are good at weightlifting you will automatically be awesome at any strength endeavour.

[ArturoCG]

If you are good at weightlifting you will automatically be awesome at any strength endeavour.

That's not true. OL its a power/technique sport. You are really strong yeah, but not the same strength (different type)

[SquinkysGhost]

That's not true. OL its a power/technique sport. You are really strong yeah, but not the same strength (different type)

Weightlifting is more of a strength sport than powerlifting or strongman will ever be. Those 2 latter sports are for those who weren't strong enough for weightlifting.

Hope this helps.