Mixing power/olympic lifting with a normal program?

[chachi]

i am currently training for two reasons:

1) aesthetic - i am currently 6'0", 172 and am trying to put on another 5-8 pounds of lean mass before the summer. i am slim, with little body fat.

2) i am an elite level downhill mountain bike racer. strength is essential for bike control, sprinting and to avoid injuries.

currently my routine involves four days each week and is similar to most that have been posted here (thanks to those that gave input on a bicep workout). on the last day, i do legs and heavy olympic lifting (clean and jerks, snatches, etc.). my questions:

1) is it wrong to try to combine olymic training with regular training?

2) should i be moving power training up in workout to day 1 or 2?

thanks.

 

[ballast]

I've been incorporating olympic-type exercises into my routine and I've found them very productive for increasing strength and development in the major muscle groups they target.I think it's pretty humorous when people say that the olympic lifts(and their variations) won't build muscle.Just look at the physiques of many olympic-style weight lifters, especially the lighter guys.Most have physiques that are impressive even by bodybuilding standards.And they train on primarily low rep schemes.

 

[gopro]

Olympic lifts require the most skill and coordination, as well as neuromuscular efficiency...these should be done earliest in the workout and/or earliest in the week.

Powerlifts will recruit high threshold muscle fibers and activate the nervous system. They will also tax and tire the nervous system faster than bodybuilding training....these should be performed after Olympic lifts, but before standard bodybuilding training.

Obviously, standard BBing workouts and/or lifts should be performed last in a workout or later in the week.

The combination of all these types of training is ideal for what you are after. Just don't overtrain...achieve a balance.

 

[Fredog]

I've been incorporating olympic-type lifts into my workout for a few years now. I mainly do cleans to help with explosiveness.

I also ride a MTB (though not at elite level, and mainly XC), but I find that doing even bodybuilding exercises (squats and leg presses) explosively (exploding on positive, and controlling negative movement)helps increase the explosiveness of my legs for pedaling power.

The previous advice of doing the explosive type exercises first is good. You want to be fresh so you can perform with good form which is critical for max effectiveness and safety.

Good luck.

 

[Tank316]

i start my back workout with some light power cleans/after a good warm up/ it sorta sets an intense mood for the rest of the back work out.