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Old 01-13-2012, 06:52 AM   #1
Graeme Moore
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Beginner's oly lifting program

Sorry, lots of questions! Just looking for some opinion/comments on this as a program for introducing oly lifting into my training. I'm currently on GSLP and am probably going to be on that until end of Feb, maybe less based on the rate of my progression currently.

I've been looking around and have also consulted Greg Everett's book, and I think the program below (found on http://vikingheavyathletics.wordpres...stic-approach/ WFS) fits well with how I'd like to start at it. However, I also want to maintain my back squatting, OH pressing and deadlifting.

As such, I'm tempted to drop the max day on Saturday and hit 3x5 BS, 3x5 OHP and 1x5 DL instead.

I'll be using planks and woodchops as 'teh abz' exercises.

a) Do you think the program below looks viable (for an oly newb)?
b) How would you incorporate, if at all, BS, DL and OHP?
c) Should I also think about adding in/subbing with clean and snatch pulls?
d) How would you incorporate metcons/sprints?

Think that's all for now.............

Monday:
Clean and Jerk: 101
Front Squat: 55
Back extentions: 220

Tuesday
Snatch: 102
Chin ups: 38-12
Abs

Wednesday
Clean and Jerk: 101
Front Squat: 33
Back extentions: 220

Thursday
Snatch: 102
Chins: 55
Abs

Saturday:
Snatch: Single
Clean and Jerks: Single
Front squat: Single

Thanks in advance!
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Old 01-13-2012, 06:59 AM   #2
Paulo Santos
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Re: Beginner's oly lifting program

Have you checked out the following template? (WFS)
http://www.mikesgym.org/programs/ind...m&programID=10
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Old 01-13-2012, 07:04 AM   #3
Dave Traeger
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Re: Beginner's oly lifting program

When someone asked Johnny Pain a similar question on the GSLP forums, he gave them this:

Monday

Snatch 7-10 singles with ~ 1 min rest in between (not sticking to a hard percentage, but something that you can make all of them with unless you have an obvious technique screw up on one of them. You need to practice making lifts, not missing them.)

Press 2x5, 1x5+
Squat 2x5, 1x5+


Wednesday

Bench Press 2x5, 1x5+
Power Clean 5-6 singles ramping up to weight to be used for deadlift (hit 3 or so "heavy" reps)
Deadlift 1x5+


Friday

Clean and Jerk 7-10 singles (following same guidelines as snatch)
Press 2x5, 1x5+
Front Squat 2x3, 1x3+
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Old 01-13-2012, 07:10 AM   #4
Mike Wazowski
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Re: Beginner's oly lifting program

Neither is a good program for an absolute beginner to Olympic lifts. How can you do a clean and jerk or a snatch on day one if you do not know how to do them in the first? Spend 4, 8, 12 weeks learning the lifts (I recommend California Strength videos), then jump into a structured beginner program.
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Old 01-13-2012, 07:12 AM   #5
Graeme Moore
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Re: Beginner's oly lifting program

Paulo, Dave, thanks for the responses. I really like both of those, and I hadn't found either of those previously. I think Burgener's edges it for me so far with more focus on the oly lifts.

Paulo (or anyone) - in terms of a snatch push press, would that be from behind the neck?

Judging from both of those it's actually quite simple to include oly and powerlifting work. In terms of metcons, with JP's I'd continue with Wednesdays and Saturdays. Not sure about Burgener's though if I'd be lifting on a Saturday......
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Old 01-13-2012, 07:16 AM   #6
Graeme Moore
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Re: Beginner's oly lifting program

Mike, thanks for the reply.

I did some oly stuff with a proper oly coach about 18 months ago but due to logistics only managed to get about 10 sessions in. I've been drilling technique with PVC and empty bar on Tuesdays and Thursdays while on GSLP and have been following the progressions in Greg Everett's book.

Granted, my movement is a bit ugly but my overall positioning is improving all the time. I'm confident in increasing load come end of Feb.
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Old 01-13-2012, 07:46 AM   #7
Paulo Santos
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Re: Beginner's oly lifting program

Graeme, I also forgot to send you a link to Catalyst Athletics. They have free programing and great videos. I'd follow them for a while (WFS)
http://www.cathletics.com/workouts/index.php
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Old 01-13-2012, 07:52 AM   #8
Graeme Moore
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Re: Beginner's oly lifting program

Quote:
Originally Posted by Paulo Santos View Post
Graeme, I also forgot to send you a link to Catalyst Athletics. They have free programing and great videos. I'd follow them for a while (WFS)
http://www.cathletics.com/workouts/index.php
Great, thanks. Just found this program on there, posted by Greg:

Day 1
Snatch
Snatch Pull
Front Squat

Day 2
Jerk
Push Press
Overhead Squat

Day 3
Clean & Jerk
Clean Pull
Back Squat

Nice and simple, but covers most bases I think.
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Old 01-13-2012, 09:46 AM   #9
Dave Traeger
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Re: Beginner's oly lifting program

I guess it really depends on how far you want to bias it toward oly whilst still doing some PL
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Old 01-13-2012, 10:08 AM   #10
Andrew Bell
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Re: Beginner's oly lifting program

Here's a VERY rough template I used and got good results from. In about a month and a half my CFT went up by just over 105lbs. I also had an oly coach watching me for every single lift and had been doing exclusively oly lifting for 10 months by this point so catching it in the bottom position (azz to grazz) is every clean.

Monday
snatch - heavy
squat - heavy

Wednesday
clean - speed
press - speed
Met con

Thursday
clean - heavy
press - heavy

Saturday
snatch - speed
squat - speed
Met con

heavy days were 5-9 completed reps above 90%
speed days were 10 sets of 3 around 55-65% with the focus being bar speed
Met cons are supposed to be under 8 minutes (mostly less than 4 minutes) and never on heavy days.
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