Olympic Lifting Routine

**The Monkey Man** · 08-06-2005, 05:00 PM

Those of you who have been into olympic lifting for a while

I have started to nail down some of the motions again
(It's fun)

But I want to progress...

Here's what I was thinking...

1 day per week max-type Clean and Jerk training
1 (other) day per week max-type Snatch training

Along with my BB movements on yet different days
I can do some lighter form work (in place of a particular body part movement)

1 light day, snatch stuff
1 light day, C&J stuff

two all out days, two light days

I am still using most of my regular BB motions
although I have been having a little shoulder pain
so I'm cutting pressing motions to one day a week

and I'm still running 4 miles at least 3 days per week
But I am going to cut that into 2 and do an interval or fun sprint
or something day instead

What are your expert opinions

I suck at the olympic stuff, haven't practiced in years
But I think still have some power in me somewhere
Just need to coax it out

Well???

**CowPimp** · 08-07-2005, 07:52 AM

I don't know much about olympic lifting routines. However, I can tell you that P-funk has recently been training for an olympic lifting competition, and his journal can probably offer you a lot of good ideas.

**The Monkey Man** · 08-07-2005, 08:05 AM

I've been lurking there

Hopefully when he gets back he will look at my LOG,
and level some basic do's and dont's at me -

Oh!!!! That's leveling all
sorts of charges at me!?

**P-funk** · 08-07-2005, 07:32 PM

The easiest way to learn the lifts is not go heavy and just do them rep after rep. Even somethine like 4 times a week at low intensity. If you are starting out and trying to use heavy weight and go all out you will not develop good technique or the proper muscle control to handle the weight than if you stayed lighter and worked on form and speed.

**The Monkey Man** · 08-07-2005, 07:55 PM

On C&J I have the lighter weights down pretty well

I look convincing when I do them,
and feel very comfortable in the movements
(not off balance or anything)

The snatch is not so hot -

but doing the entire motion light and maybe trying the overhead squats
with a little more weight (off the rack) will help me nail it down

Also I am not comfortable with hoisting 150-200lbs over my head yet -

But that is repetition plain and simple, I just need to get used to it

The problem is (as usual) I want it right away, and am impatient -

*** Legion *** · 08-07-2005, 08:50 PM

overhead squats, honestly, were the key to my sucess in the olympic lifts. even with the bar, i had the sensation that they helped me "pull it all together" as far as getting down under the weight in the snatch. keep it up, friend.

**P-funk** · 08-08-2005, 03:06 AM

be patient. it takes so much to get those lifts realy flawless.

**The Monkey Man** · 08-08-2005, 08:31 AM

I don't think I fully understand the finite details of the some of the motions

need to know these things so I can train properly to improve them

**P-funk** · 08-08-2005, 10:59 AM

need to see you lift.

**The Monkey Man** · 08-08-2005, 01:13 PM

Not really concerned as I have only been concentrating on these for...

... 2 weeks?

I have no doubt that I will improve..

P...

That gig I told you about... "The Lions Den"

They fired the kid who was running it finally,
but it is pretty stagnant now I guess

I was planning on taking my olympic stuff over there (they have 2 platforms)

But my GF told me that the owners are thinking of liquidating that studio
and leasing the space out!?!?

Not Hot!! -

So I want them to hire another trainer/coach, because I think I can get free access
if I agree to help out with general upkeep of the equip

I don't know any gyms that close to me that have olympic stuff -

**P-funk** · 08-08-2005, 01:15 PM

Originally Posted by The Monkey Man

Not really concerned as I have only been concentrating on these for...

... 2 weeks?

I have no doubt that I will improve..

P...

That gig I told you about... "The Lions Den"

They fired the kid who was running it finally,
but it is pretty stagnant now I guess

I was planning on taking my olympic stuff over there (they have 2 platforms)

But my GF told me that the owners are thinking of liquidating that studio
and leasing the space out!?!?

Not Hot!! -

So I want them to hire another trainer/coach, because I think I can get free access
if I agree to help out with general upkeep of the equip

I don't know any gyms that close to me that have olympic stuff -

yea, finding a gym that has olympic stuff is tough. You could always just purchase a couple of Bumper plates for yourself and take them the gym and use them.

**JayBee** · 08-08-2005, 01:18 PM

when i wanted to get into doing some olympic movements, i downloaded as many olympic videos as i could and studied their movements in combination with what i was reading in aricles about how to do the lifts correctly. i was able to get decent at them fairly quickly. i cant clean and jerk 160 kilos or anything.... but im not too bad, yet.

**The Monkey Man** · 08-08-2005, 02:06 PM

Originally Posted by JayBee

when i wanted to get into doing some olympic movements, i downloaded as many olympic videos as i could and studied their movements in combination with what i was reading in aricles about how to do the lifts correctly. i was able to get decent at them fairly quickly. i cant clean and jerk 160 kilos or anything.... but im not too bad, yet.

*** Legion *** · 08-08-2005, 02:47 PM

Monkeyman, i sent you a PM several days ago with some suggestions. There is a great book in there that may help, P Funk knows about it too. Hes a good go-to guy about the olympic lifts. Ill tell you a secret, though, i have been practicing the lifts for six months now, and am still using little weight. just enough to keep you from throwing the bar too much, the weight help keeps you stable in the clean and in the snatch.

**The Monkey Man** · 08-08-2005, 04:01 PM

I will look into that book

Aren't you even curious about how much you can hoist???

Or have you been max-ing every now and then...

I'm just not sure how to overcome that "scary sensation"
if I don't familiarize myself with a heavier weight

I have the power to put up 200 on the C&J right now
but i'm still spooked by it

- not having the proper equipment doesn't make it any easier...
I can't just bail out from under a lift if miss it -

**P-funk** · 08-08-2005, 05:53 PM

Originally Posted by The Monkey Man

I will look into that book

Aren't you even curious about how much you can hoist???

Or have you been max-ing every now and then...

I'm just not sure how to overcome that "scary sensation"
if I don't familiarize myself with a heavier weight

I have the power to put up 200 on the C&J right now
but i'm still spooked by it

- not having the proper equipment doesn't make it any easier...
I can't just bail out from under a lift if miss it -

I know that I can hoist a lot more than what I lift now. The problem is that the form would go to shit. If you just go really light and work that form and then do small 5kg increases eventually you will be moving up the weihgt quickly. I mean, think about it....aren't you curious about what you could squat or deadlift if you went all out....the form would go to hell and you would risk injury. It is the same thing.

*** Legion *** · 08-08-2005, 07:08 PM

EXACTLY. Which is why you want a proper training facility, so that when you do try a big lift, you CAN bail from the lift if you get into trouble. That is why i love the sport of weightlifting so much. YOU call the shots, you bail when you need to, and honestly, as weird as it may sound, its quite safe, because you learn that once you have clean/snatch form down, the body tends to bail backwards and the weight will move in front of you, until you have the snatch/jerk locked out overhead. P funk is right with the 5kg increments. I have no real problem jerking almost 300lbs, but im considerable amount bigger than you guys and the bodyweight/lift ratio is not that great. Keep it up, man, you will do well.

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