When I started working out, I had NO idea what I was doing. I wish I could start over with the knowledge I have now, I would have made much better progress.
On this forum, I learn to trust more experienced lifters' advices.
I'm about to start olympic weightlifting soon. I found a coach who will teach 1x a week. The rest of the week, I'll be on my own.
If you had to start your olympic weighlitfting career, what would you do so you can make the best progress possible? Any advices to help a noob?
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11-07-2012, 03:31 PM #1
3 things you would do if you had to start over
☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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11-07-2012, 05:12 PM #2
I too am a beginner I the lifts but making rapid progress.
I would have drilled mobility mobility mobility for the first few months. I always let my flexibility slack.
I would find a coach, and learn the lifts with a. Broomstick from the very beginning.
I would punch myself in the face repeatedly for believing the sport was so innacessable when all I reall had to do was come on here, or email a director, or enter a meet. I always shied away thinking well, powerlifting was there. Never doubt yourself at first.
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11-07-2012, 05:29 PM #3
Thx man! It's appreciated.
Noted on mobility. I know there is plenty of tutorials and articles about that, but do you have more specific links? Or I all I need is to improve hamstring/hips/shoulders mobility?
I met the coach yesterday and he made me practice with the bar and the heaviest I loaded was 25 kg (bar + 2.5 kg bumper plate so I can work on my starting position). I guess I'm not going to load heavy soon.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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11-07-2012, 05:37 PM #4
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11-07-2012, 06:26 PM #5
I don't really have specifics, I'm self taught :-P but I don't think you can go wrong with shoulder dislocates with a broomstick, and Siam squats. Basically you assume a deep squat, and put your hands together and push your knees out with your elbows. If I had a training partner I'd do that stretch where you snatch a weight, and had a friend push down on it for a few moments. I have another friend who is the most mobile guy I've ever met, swears by sots presses. Kelly starret has some good mobility stuff
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11-07-2012, 06:39 PM #6
- Join Date: Aug 2010
- Location: Michigan, United States
- Posts: 9,830
- Rep Power: 4165
1) start squatting, deadlifting & overhead pressing when i started benching
2) squat deep & often
3) more sets of 5The muscles i value most are the ones directly surrounding the spine, the hips, the scapula, the femur and the tibia... in that order.
Basically the whole body minus chest and biceps... pretty much the opposite of what your local gym looks like on a typical Monday.
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11-07-2012, 07:03 PM #7
Edit: i realize i gave you 5 things, but there are countless things to learn about this.
Flexibility/mobility is key. Stretch hips, ankles, wrists, etc daily. It will be painful if you start with limited flexibility as i did, but you get over that quickly.
Learn to hook grip the bar from day 1. Hook everything until it becomes automatic. Again, painful at first but you adapt. You'll probably feel like your thumbs as well as thumb nails are going to rip off, but push through the discomfort. The benefits outweigh the disadvantages.
Stary light and build a solid foundation with your form. Work deep in to your front squats and back squats so you can familiarize yourself with the recieving positions for full cleans and full snatches.
Move your feet. Get used to making your foot movement quick and consise. Fast feet are key to finishing. Also, work foot speed with broomstick or pvc pipe. It is easier to work on your form with light weight.
Study. Read as much as you can from good sources and watch film of elite weightlifters. Greg everetts book olympic weightlifting is a great resource. I am currently reading it and learning more as well as garnering a deeper underatanding and appreciation for this sport.
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11-07-2012, 07:11 PM #8
I will check this out! Thx again
I loled
Fortunately, I did deadlifts before I give bench press a try
What you mean by working on foot speed with a broom stick? Do you mean doing the lifts with just a broom stick and focus on moving the feet as fast as possible?
I can squat an receive the bar deep, but I have a strong buttwink. So, I'll definetely work on hips/ankle mobility.
Thx for the input! Repped☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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11-07-2012, 07:23 PM #9
For the broomstick/foot speed work, i was referring primarily to your jerk. Fast feet and a good split can often save a jerk that would otherwise be chalked up as a miss.
Another point. When you pull under the bar on a clean, make sure your elbows get around quickly so the bar sits properly and your forearms do not finish perpendicular to the platform. Finishing with vertical forearma can lead to a missed lift, not getting those three wight lights in comp due to elbows touching legs, or worst case, injuring wrist if elbows violently contact legs in your recieving position.
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11-07-2012, 08:10 PM #10
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11-07-2012, 08:37 PM #11
If I were to go back, I would've done more doubles/triples/volume in general. For the first several months of weighltifting I jsut worked up to a few heavy singles and moved on to the next exercise. Now that I have a coach and a program based on percentages, I have been making way better gains.
112.5 snatch
131 cj
Log: http://www.pendlayforum.com/showthread.php?t=15188
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11-08-2012, 03:34 AM #12
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11-08-2012, 06:26 AM #13
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11-08-2012, 08:50 AM #14
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11-08-2012, 12:12 PM #15
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11-08-2012, 10:59 PM #16
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11-09-2012, 05:27 AM #17
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11-09-2012, 11:13 AM #18
But would it not make sense to do more volume with singles or doubles? I mean I play gf, but between eac range swing I reset my feet, grip, wipe sweat, grab a ball... Etc... Sort of like multiple sets
Plus, in competition ou only lift it once... Just my reasonin for never doing more than twoLast edited by Belzoni; 11-09-2012 at 11:24 AM.
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11-09-2012, 04:16 PM #19
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11-09-2012, 05:29 PM #20
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11-09-2012, 05:35 PM #21
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11-09-2012, 07:19 PM #22
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11-09-2012, 07:28 PM #23
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11-18-2012, 05:16 PM #24
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11-22-2012, 10:20 AM #25
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11-22-2012, 11:56 AM #26
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11-22-2012, 12:57 PM #27
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11-23-2012, 10:01 PM #28
- Join Date: Sep 2008
- Location: Compton, California, United States
- Age: 32
- Posts: 68
- Rep Power: 192
Explore one thing at a time, more deeply....
You can keep busy improving for along time with the olifts. Blessing and a curse-make it a blessing.
When you start exploring one thing, embrace your choice of focus, and keep track of your development in that area. I.e, for the first few months, you'd probably do well to have notes on starting position, body cues, or things that have helped your CONCEPTION and EXECUTION of the desired movement.
I mean, you'll learn new things about every area of the lifts(if you want to), but keeping good notes will help you progress and keep you from regressing.Trying to learn every day. I am blessed =)
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11-24-2012, 07:06 AM #29
- Join Date: Aug 2010
- Location: Michigan, United States
- Posts: 9,830
- Rep Power: 4165
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12-01-2012, 02:55 AM #30
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