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 #1Registered User
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Basic O lift program.
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07-12-2007, 01:51 PM #2Walkin'tall machinegunman
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Is this in addition to what your football coach has you doing?
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07-12-2007, 05:29 PM #3Registered User
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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 #4Registered User
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that looks decent. I'll consider doing that. Any other suggestions are welcome. Are high pulls good? My football coach technically has us to BFS, which is utter crap, and i'm positive he would like me doing olympic lifts and he might be able to provide some instruction.
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07-12-2007, 08:08 PM #5Registered User
- Join Date: Oct 2006
- Age: 35
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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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